Ristretto's 5/3/1 log

[Ristretto]

10 June 2012
5/3/1 2.0 workout #68
Cycle 7
wo 11
Deload

Back

Deadlifts:
50x5
60x5
70x5
80x5
90x5
100x5
110x5
120x10

Squats:
20x5
70x5
70x5
70x5
70x5

Chins, prone, bw :
7
7

Chins, sup, kv:
7
7

Barbell row:
70x12
80x8
80x8
80x8

Facepulls:
18x20
18x20



Comment:
New here, been journaling on å swedish board, but I think I can get more out of having a log here.

Everything will be in kilos x reps.

GT-I9100 via Tapatalk 2

[Ristretto]

13 June 2012
5/3/1 2.0 workout #69
Cycle 7
wo 12
Deload

Legs

Squat:
20x10
50x5
60x5

70x5
75x5
80x10

70x5
70x5
70x5
70x5
70x5
70x5

Deadlift:
50x5
80x5
80x5
80x5

Facepulls:
15x20
15x20



Comment:
The squats felt good. Pretty light weights, since it's my deload week.

The deads feel alot better after all the tips I got here after posting a video in another thread. Now I am using a higher hip position in the start, and the lifts feel more solid.

Currently having some trouble with ITBS, and working as a mailman that's not the best thing. Have been using a strap above the knee to create a false insertion for the ITB. Works pretty good, but the inflammation seems eager to stay when I can't let it rest.

[Mark Edward]

Currently having some trouble with ITBS

PVC is your friend

[Ristretto]

PVC is your friend

I got one of these rumble rollers, and it has helped alot with the myofascial release, and together with conventional ITB-stretching it's working wonders. The problem is that I am unable to let the knee rest completely while working.

[Ristretto]

15 June 2012
5/3/1 2.0 workout #70
Cycle 8
wo 1
5 Reps

Bench

Bench press:
20x10
20x10
40x5
50x5
60x5
70x3

80x5
85x5
90x3 (should have been 5)

50x5
50x5
50x5
50x5

Military press:
40x5
40x5
40x5
40x5
30x5
30x5
30x5
30x5

Tricep extensions:
30x8
30x8
30x8
30x8

Facepulls:
15x20
15x20



Comment:
I felt really tired when heading towards the gym. It's been a physically tough week at work with long days and too little sleep.

The 85 kg set felt very heavy, so I decided not to push on the last heavy set. I will stay on the weights for this cycle through to see what happens. Might be time to step back a few cycles.

I also decided to remove incline presses and dips to give room for more explosive presses and focus more on pure strength, instead of combining strength with bodybuilding, or whatever..

[Ristretto]

17 June 2012
5/3/1 2.0 workout #71
Cycle 8
wo 2
5 Reps

Deadlift

Deadlift:
50x5
80x5
100x5
115x5

130x5
140x5
147.5x6

80x5
80x5
80x5
80x5
80x5

Pendlay row:
50x6
60x6
70x6
80x6
80x6

Supinated chin-ups:
BW x7
BW x7
BW x7

Barbell row:
70x7
70x10
70x10

+ some rotator cuff work.

Comment:
Felt really crappy, almost as tired as the last bench session. No power in the legs at all.

[Ristretto]

[Ristretto]

19 June 2012
5/3/1 2.0 workout #72
Cycle 8
wo 3
5 Reps

Legs

Squat:
20x5
50x5
60x5
70x5
80x5

90x5
95x5
102.5x9

70x5
70x5
70x5
70x5
70x5
70x5
70x5


+ Some rotator cuff prehab.



Comment:
The workout felt great, loaded up with more carbs during the day. Came down to about 155 grams, compared to no carbs at all, which is the way I most often train when I'm just attending classes in school and not working.

[Ristretto]

21 June 2012
5/3/1 2.0 workout #73
Cycle 8
wo 4
3 Reps

Bench

Bench press:
20x5
40x5
60x5
70x3

85x3
92.5x3
95x2

60x5
60x5
50x5
50x5
50x6

Military press:
40x1
50x1
55x1
60x1
40x5
30x5
30x5
30x5

Tricep extensions:
30x8
30x8
30x8
30x8

+ Some facepulls and rotator cuff work.


Comment:
Tried some singles in the military press to see where I'm at, since I've picked up the exercise after some time away from it. The one at 60 kg was really slow.

[Ristretto]

24 June 2012
5/3/1 2.0 workout #74
Cycle 8
wo 5
3 Reps

Deadlift

Deadlift:
50x5
80x5
100x5
120x5

140x3
147.5x3
157.5x5

85x5
85x5
85x5
85x5
85x5

Pronated pull-ups:
BW x7
BW x7
BW x7

Pendlay row:
75x5
75x5
75x5

Dumbbell row:
27.5x8
27.5x8
27.5x8
27.5x9
27.5x10

+ some rotator cuff work.

Comment:
Felt tired and most lifts felt heavy.