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08-19-2010, 10:20 PM
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#1
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New Member
Join Date: Aug 2008
Posts: 34
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Matt's Training Journal
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
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08-21-2010, 08:30 PM
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#2
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New Member
Join Date: Aug 2008
Posts: 34
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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
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08-23-2010, 01:34 AM
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#3
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New Member
Join Date: Aug 2008
Posts: 34
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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
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08-25-2010, 01:50 AM
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#4
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New Member
Join Date: Aug 2008
Posts: 34
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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.
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08-26-2010, 01:28 AM
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#5
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New Member
Join Date: Aug 2008
Posts: 34
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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
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08-26-2010, 10:41 PM
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#6
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New Member
Join Date: Aug 2008
Posts: 34
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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.
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08-28-2010, 08:17 PM
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#7
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New Member
Join Date: Aug 2008
Posts: 34
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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.
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08-30-2010, 01:32 AM
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#8
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New Member
Join Date: Aug 2008
Posts: 34
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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.
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08-31-2010, 03:10 PM
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#9
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New Member
Join Date: Aug 2008
Posts: 34
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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
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09-01-2010, 10:52 PM
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#10
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New Member
Join Date: Aug 2008
Posts: 34
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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
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