Week Three Training Log

This week was a fun one – I typically use the 5/3/1 week to lift some heavier weights and see where I stand/where I’ve progressed since the last cycle.  This week I got nearer to a goal I’ve had for a while – a 1,000 lb total (Squat + Bench Press + Deadlift) – with 990 (305; 260; 425).  It is a total I’ve wanted to hit in the gym for a while and hope to pass in a meet later this year.

I went for singles on Deads and Bench this week (increasing the weight each set of 1 (5/3/1/1/1) instead of lowering weight and doing more reps (5/3/1+/3/5+)), but stuck with higher rep split on squats as I am still trying to do more volume with those.  Bench and deadlift were further encouraging as I missed a 260 lb bench and missed a 405 lb deadlift at a meet last October, so it was nice to get both of those lifts and a 20 lb PR in the deadlift – excited for the next meet in April.

Monday, January 12^th, 2015

Squats

5 x 45

5 x 95

5 x 135

5 x 175

5 x 215

Working Sets:

5 x 245

3 x 275

1 x 305

3 x 275

8 x 245

SS Yoke Bar squats

10x135; 8x155; 3 x (6 x 175)

Mini Band Standing Crunches

4 x 10

Leg Extensions

10; 10; 8; 8; 10; 10

Calf Raises

4 x 20

Tuesday, January 13^th, 2015

Overhead Press

5 x 45

5 x 85

5 x 105

Working Sets

5 x 120

3 x 135

3 x 150

3 x 135

8 x 120

Fat Gripz Incline Bench

5 x 45; 95; 115; 135; 155

5 x 175

5 x 175

4 x 175

Superset Fat Gripz Lat Pulldowns (160;70;80;90)/upright rows (150/racked)

10/10; 10/10; 10/10; 8/10

Facepulls (150(racked))

3 x 10

Thursday, January 15^th, 2015

Deadlift
5 x 45

5 x 195

5 x 145

5 x 185

5 x 225

5 x 265          

Working Sets
5 x 305
3 x 345
1 x 385
1 x 405
1 x 425 (20lb PR)

Deadlift +Bands
3 x monster mini+225
5 x monster mini +135
5 x light + 135 (took a chunk out of my palm on last set of deads, so grip has been better)

Standing band crunches
10/10/10/10 w.light bands, 10/10 w.monster mini

Leg curls
4x10

Saturday, January 17^th, 2015

Pullups 4x10/micro mini band rows/lacrosse ball on upper back

Bench
5 x 45

5 x 95

5 x 135

5 x 175

Working Sets
5 x 200
3 x 225
1 x 250
1 x 260
1 x 270(fail)

Dead bench singles
225; 235; 245 (fail)

Fat gripz lat pull downs
12 sets of 10. Fudge.

Front delt raises
3 x 10