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Thread: 5/3//1 Finally!!!!

  1. #126
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    I know my log is titled 5/3/1 but I haven't actually been doing it for quite a long time now.

    I like to mix things up quite a bit which is very different than 5/3/1. If you can go in every day and do very similar workouts then the program will probably work very well for you.

    I like to hit my main lifts with some focus for lower reps and then do a bunch of accessory work.

    Good luck.

  2. #127
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    8/2 "A"

    1)Hang High pull (165) 3x2-3-5 [used straps on the sets of 5
    2)DB RFESS [hamstring focus] (50s) 3x3-5-10

    3a)Decline CG rack press
    (175)4x5
    (135)2x8

    3b)BW pullup 4x5
    Lat pulldown (135-150) 2x8

    4+)DB shoulder raise, tricep pressdowns.

  3. #128
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    8/4 "TBT"

    1a)Rack straight leg deadlifts wich black short bands
    135x8
    185x8
    155x8
    115x12

    1b)Lat pulldowns (120-135) 4x10-12
    1c)1-leg or 2-leg glute bridges 4x10/ 20 on last set

    2a)Press (95-105) 3x8-10
    2b)Goblet bottom partial RFESS (50lbs) 3x10/leg
    2c)DB high pulls (40s-50s) 3x10

    3)Lying leg curls 4x8-10
    4)Band triceps.

  4. #129
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    8/5 "TBT"

    1)Circuit
    -Hang High pull (155) 8x2
    -Rev. lunge or split squat (45) 8x5/leg
    -DB inc bench (60s) 8x5

    2a)Pushups 20,10,10 [20 sec rest before 2b]
    2b)DB press (55) 3x2-3 [20 sec rest before 2a]

    3a)Lat pulldown (75) 20,20,20 [""]
    3b)Pullup (BW) 3x3

    4)Lying leg curl

  5. #130
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    8/7 "Full body, pull focus"

    1a)Deadlift (315) 10x2
    1b)DB push press (90) 10x2

    2a)DB high pull (60s) 10x5
    2b)Band pushup (red band) 10x5
    ---------------------->Alternate between 2a & 2b on the minute, every minute for 20 mins

    3)Band triceps
    4)Ball leg curls.

  6. #131
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    8/12 "A"

    1a)Hang high pull (155) 5x3
    1b)1-arm DB bench (70) 5x3
    1c)Eccentric single leg ball curls 5x3

    2a)Reverse lunge (30lbs) 5x5
    2b)Core ball circles 5x5
    2c)Pullups 5x5
    2d)Pushups 5x8

    3+)Band shoulder/RC work

  7. #132
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    8/14 "B"

    1a)DB press (65) 3x2-3-5
    1b)RFESS (65s) 3x2-3-5

    2a)DB highpull (45s) 5x8 [on the minute alternate between 2a, and 2b]
    2b)Mini band pushups 5x8

    3a)1-leg glute bridge on foam roller 3x6-8
    3b)DB scarecrows 3x8-12

  8. #133
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    8/16 "a"

    1a)High box squat (275) 3x2-3-5
    1b)DB floor press (90s) 3x2-3-5

    2a)Pullup (BW) 8x5 [on the minute]
    2b)Push press (115) 8x5 [on the minute]

    3a)Seated calf raise (25) bunch of sets of 10
    3b)Farmer's (70s) bunch of sets of 2x50'

  9. #134
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    8/19 "b"

    1a)DB press (70) 2x2-3-5
    1b)RFESS (70s) 2x3-5-7

    2a)DB high pulls (55s) 8x5 [on the minute]
    2b)Black band pushups 8x5

    3a)1-leg glute bridges (ground-foam roller) 3x8-12
    3b)lat pulldown 3x8-12

  10. #135
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    8/21 "A"

    1a)DB floor press (90s) 2x2-3-5
    1b)1-leg SLDL (45s) 2x3-5-7, 5

    2a)Push press (125) 6x6 on the minute
    2b)pullup (BW) 6x6 ""

    3a)seated calves (35x15) (70x12,10)
    3b)farmer's

  11. #136
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    8/23 "B"

    1a)Press (70) 3x2-3-5
    1b)RFESS (70s) 3x3-5-7

    2a)High pull (55s) 6x7 (on the minute)
    2b)Band pushups (black band) 6x7 (on the minute)

  12. #137
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    8/26 "A"

    1a)Pushups (25+black band) 2x2-3-5
    1b)Pullup (25+10) 2x2-3-5

    2)DB press (55) 6x6 [on the minute]
    3)Goblet RFESS (70) 6x8 [on the minute]

    4+)Seated calves, face pulls

  13. #138
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    8/28 "B"

    1a)Rack RDL (235-275) 5x5
    1b)DB floor press (90s) 5x5

    2)DB row (70) 10x4 on the minute
    3)Single leg RDL lunge (45) 5x8 alternating on the minute

  14. #139
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    8/30 "A"

    1a)Pullup (30lb vest) 3x2-3-5
    1b)Pushup (30+blk band) 3x3-5-5

    2)RFESS (145) 2x8

    3)DB press (55) 7x4/4 on the minute

    4+)Jump rope, abs, farmers

  15. #140
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    9/1 "A"

    1a)Rack RDL (245) 2x2-35 [long squeeze at top]
    1b)DB Floor press (95s) 2x2-3-5

    2a)DB high pull (60s) 4x5
    2b)BW row 4x5

    3)1-leg deadlifts (40) 3x5

  16. #141
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    9/3 "B"

    1)DB press
    65x2-3-5
    70x2-3-5
    75 x 4x1

    2a)Hip flexor stretch 2x30sec
    2b)Glute march 2x5/side
    2c)RFESS (135) 2x10

    3a)Scap pullup negatives 2x5
    3b)Pushup 2x10
    3c)pec stretch 2x30 sec .

  17. #142
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    9/5 "A"

    1a)DB floor press
    90sx5
    90sx5
    90sx8

    1b)Static holds
    235x10s
    235x10s
    255x15s

    1c)Glute bridge progressions (marches) 3x8

    2a)BW row 3x8
    2b)Suitecase carries (60) x 3 x 60`
    2c)1-arm pushup progression 3x8

    3)1-leg deadlift lunges 6,6,15

  18. #143
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    9/13 "TBT"

    1a)DB press (65) 5,5,7
    1b)1-leg glute bridge 3x5

    2a)Rev. lunge
    25lbsx8
    45lbsx8

    2b)DB floor press (85) 2x8

    3)Farmer's (85s)
    2x2 trips
    1x3 trips

    4a)1-leg deadlift (+10) 10,15
    4b)Stairmaster 2x1:30-2:00

  19. #144
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    9/16

    1)Hillsprints (sprint, alternated with walk) [15 mins] 10 total reps

    2)
    1-leg deadlifts (bw) x 20
    pushup x 24
    1-leg deadlifts (bw) x 20

  20. #145
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    9/17

    1)DB Press (70) [AMRAP in 10:00]
    3,3,3,6x2 [21 reps]

    2a)Farmer's walks (80s)
    3x4 trips
    1x3 trips

    2b)Pushup
    18,18,16,16

    3a)Med ball fr. raises (8lbs) 2x20
    3b)Facepull 2x20

  21. #146
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    9/19

    1a)FP (85s) 2x8
    1b)Skater squat (35-45?) 2x8

    2)DB press (65) 20 total reps?

    3a)Glute bridge 2x8-10
    3b)Pullup 2x8-12

    4a)1-leg deadlift
    4b)stair/treadmill

  22. #147
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    9/21

    1)Deadlift from 4" with static holds at top - up to 325x5

    2a)Side stepups - up to (45) 4x5
    2b)glute bridge 4x10-20

    3a)jump rope
    3b)abs

    4a)DB high pull - up to (55) x 5
    4b)DB row up to 60 x 8

  23. #148
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    9/23 "hill sprints"

    (15:00) sprintx2/walkx1 = 13 total reps.

  24. #149
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    9/24

    1)DB Press (75) [10:00] 2,2,9x1 [[13 reps per arm]]

    2a)Farmer's (90s) 10 trips in as few sets as possible (3,3,3,2)
    2b)Pushups +red band ((40 reps in as few sets as possible)) (13,12,10,5)

    3)BB static hold (double overhand grip) (235) x 20 sec

    4a)X-pulldowns 3x15
    4b)Plate raise 3x10-15

  25. #150
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    9/26

    1a)FP (95s) 3x5
    1b)1-leg squats (40lbs) 3x5-6

    2)DB press 70lbs [5:00] 2, 6x1 (8 reps per arm)

    3a)1-leg deadlifts
    25s x 7
    35s x 7

    3b)pullups 2x5

    4a)jump rope
    4b)glute bridge
    4c)rows

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