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Matthew Woodley
08-19-2010, 10:20 PM
Friday 20/08/10: "5/3/1" Back Squats

Olympic Back squat work (KG's): 90 x 5, 100 x 5, 115 x 10 rep PR

Front squat (KG's): 60 x 5 x 10



Current PRs (KG's) @ 80KG Body-weight

Squat: 150
Deadlift: 180
Bench: 80
Press: 60

Goals for 2010 (KG's)

Squat: 180
Deadlift: 200
Bench: 100
Press: 80

Matthew Woodley
08-21-2010, 08:30 PM
Sunday 22/08/10: "5/3/1" Overhead Press

Overhead Press work (KG's): 35 x 5, 40 x 5, 45 x 10

Overhead Press (KG's): 30 x 5 x 10


Hamstring workout:

A-1. Lying Leg Curls, Feet Inward, 4 sets x 6 reps, 40X0, 15 seconds rest
A-2. Lying Leg Curls, Feet Neutral, 4 sets x 6 reps, 40X0, 15 seconds rest
A-3. Lying Leg Curls, Feet Outward, 4 sets 6 reps, 40X0, 240 seconds rest

Standing Good Mornings (KG's): 60 x 2 x 8

Matthew Woodley
08-23-2010, 01:34 AM
Monday 23/08/10: Assistance Work

Lat Pulldown: 5 x 10
Cable Straight Back Seated Row: 5 x 12
Hammer Curls: 2 x 15
Face-pulls: 4 x 15

Matthew Woodley
08-25-2010, 01:50 AM
Wednesday 25/08/10: "5/3/1" Deadlift

Deadlift work (KGs): 5 x 110, 5 x 120, 10 x 140

Deadlift (KGs): 90 x 5 x 10

Hammer curls: 10 x 2 x 20

Need to work on grip strength, limited my deadlift work sets a lot.

Matthew Woodley
08-26-2010, 01:28 AM
Thursday 26/08/10: "5/3/1" Bench Press

Bench Press work sets (KG's): 5 x 45, 5 x 55, 15 x 60 rep PR!

Bench Press (KG's): 10 x 5 x 45

Lat-pull down: 10 x 5

Triceps extensions: 10 x 5

Matthew Woodley
08-26-2010, 10:41 PM
Friday 27/08/10: "5/3/1" Back Squats

Olympic Back squat work (KG's): 90 x 5, 100 x 5, 115 x 10

Front squat (KG's): 60 x 5 x 10

Currently doing the 'boring but big' template to gain some mass.

Matthew Woodley
08-28-2010, 08:17 PM
Sunday 29/08/10: Assistance Work


Hamstring workout:

A-1. Lying Leg Curls, Feet Inward, 4 sets x 6 reps, 40X0, 15 seconds rest
A-2. Lying Leg Curls, Feet Neutral, 4 sets x 6 reps, 40X0, 15 seconds rest
A-3. Lying Leg Curls, Feet Outward, 4 sets 6 reps, 40X0, 240 seconds rest

Standing Good Mornings (KG's): 50 x 2 x 8

Some hammer curls and other biceps work.

Matthew Woodley
08-30-2010, 01:32 AM
Monday 30/08/10: "5/3/1" Overhead Press

Overhead Press work (KG's): 40 x 3, 45 x 3, 50 x 7 rep pr

Front Squats Technique Work (KG's): 5 x 5 x 80

Some Triceps accessory work.

Thinking about using the '5/3/1 template' for front squats too, maybe instead of deadlifts.

Matthew Woodley
08-31-2010, 03:10 PM
Wednesday 1/09/10: "5/3/1" Deadlift

Deadlift work (KGs): 3 x 115, 3 x 130, 9 x 145 rep PR (with straps)

Chin-ups: 10, 5, 5, 5, 5

Face-pulls: 3 x 15

Matthew Woodley
09-01-2010, 10:52 PM
Thursday 2/09/10: "5/3/1" Bench Press

Bench Press work sets (KG's): 3 x 50, 3 x 60, 15 x 65 rep PR!

Chin-ups: 10, 10, 5, 5

Chest-supported rows: 5 x 10

Matthew Woodley
09-02-2010, 10:46 PM
Friday 03/09/10: "5/3/1" Back Squats

Olympic Back squat work (KG's): 95 x 3, 110 x 3, 120 x 7 rep PR

Front squat (KG's): 70 x 5 x 10

Matthew Woodley
09-03-2010, 10:11 PM
Saturday 04/09/10: Assistance Work

Hamstring workout:

A-1. Lying Leg Curls, Feet Inward, 4 sets x 6 reps, 40X0, 15 seconds rest
A-2. Lying Leg Curls, Feet Neutral, 4 sets x 6 reps, 40X0, 15 seconds rest
A-3. Lying Leg Curls, Feet Outward, 4 sets 6 reps, 40X0, 240 seconds rest

Standing Good Mornings (KG's): 50 x 2 x 8

Matthew Woodley
09-05-2010, 12:14 AM
Sunday 5/09/10: "5/3/1" Overhead Press

Overhead Press work (KG's): 40 x 5, 45 x 3, 52.5 x 4 rep PR!

Assistance Exercises:

Close grip Bench Press (KG's): 50 x 5 x 10

Cable Straight Back Seated Row: 3 x 12

Face Pulls: 3 x 15

Matthew Woodley
09-06-2010, 12:43 AM
Monday 6/09/10: Front Squats

Front Squat Work (KG's): 100 x 10 x 3

Matthew Woodley
09-07-2010, 01:59 AM
Tuesday 7/09/10: "5/3/1" Bench Press

Bench Press Work (KG's): 55 x 3, 60 x 3, 67.5 x 11 rep PR

Close-Grip Bench Press (KG's): 40 x 12 x 5

Barbell Triceps Extensions: 12 x 3

Chest-supported Rows (KG's): 25 x 12 x 3

Matthew Woodley
09-07-2010, 10:29 PM
Wednesday 8/09/10: "5/3/1" Back Squats

Back Squat Work (KG'S): 102.5 x 5, 115 x 3, 127.5 x 6 rep PR!

Speed Back Squats (KG's): 100 x 10 x 2 (done on the minute)

Bulgarian Split-Squat: BW x 3 x 15

Hammer Curls (KG's): 12.5 x 2 x 20

Matthew Woodley
09-09-2010, 07:16 PM
Thursday 9/09/10: Rest Day

Friday 10/09/10: Speed Bench + Accessory Work

Speed Bench Press (KG's): 50 x 3 x 8

Chest-supported Rows (KG's): 30 x 10 x 5

Hamstring workout:

A-1. Lying Leg Curls, Feet Inward, 4 sets x 6 reps, 40X0, 15 seconds rest
A-2. Lying Leg Curls, Feet Neutral, 4 sets x 6 reps, 40X0, 15 seconds rest
A-3. Lying Leg Curls, Feet Outward, 4 sets 6 reps, 40X0, 240 seconds rest

Hammer Curls (KG's): 15 x 20, 15 x 12

Matthew Woodley
09-13-2010, 12:24 AM
Sunday 12/09/10: Back Squats

Back Squat (KG's): 140 x 1 x 5

Did some back squats to see where I am at. They felt quite easy, meant to have a deload week on the '5/3/1' program......hmmm not sure what to do

Matthew Woodley
09-15-2010, 02:57 PM
Wednesday 15/9/10: Back Squats

Worked up to a single at 145KG

Back Squat Work (KG's): 120 x 3 x 10