1.5x, 1x, 2x bodyweight, for sets

[Regin Smidur]

5/3/1 gets more exciting when your a couple cycles in and every day is a PR.

[JStrong]

Thanks commenters!

10/12

5 min warmup elliptical

Squat
117.5 x 5
145 x 5
175 x 3
190 x 5
217.5 x 5
247.5 x 10

130 x 10 x 3

[JStrong]

10/15 - Week 2

Stretches, quads still sore from Tuesday.

Warmup, 5 min elliptical

Press
60 x 5
75 x 5
90 x 3
105 x 3
120 x 3
132.5 x 8 <--so I'm focused under the bar, and I have rep 9 halfway up when my 2 year old runs up right behind me asking for something. I yell at her to back up, lose all tightness, and totally lose my momentum with 1/4 rep to go. Sigh. Poor kid.

65 x 10 x 5, 60 sec rest between sets (they were flying up)

Chinups (25), 60 sec rest between sets
8,4,3,3j,3 (2j),2j, 2 <--glad I didn't need to jump for the last 2.

[JStrong]

10/16

Warmup, leg swings, stretches, 1000m row level 10

Power Cleans, 95 x 3 x 3

Deadlift (all DO)
135 x 5
167.5 x 5
200 x 3
232.5 x 3
265 x 3
300 x 9, 10 second hold on last. <--they felt easy, but I have a form check up. Kinda feel like they're fine but we'll see what the goofballs and also the experts have to say-I have an idea who's in each category .

Power Cleans
95 x 3 x 8 <--No video yet, I KNOW these were ugly. I need to rack more aggressively, I'm catching it too far forward on my shoulders.

[JStrong]

10/18

5 min warmup elliptical

Squat
65 x 10

Bench
80 x 5
97.5 x 5
117.5 x 3
137.5 x 3
157.5 x 3
175 x 10

95 x 10 x 5, 60 sec rest between sets

Pullups (25), 60-90 sec rest between sets
5,3,2,4j,4j,4j,3j <--lots of jumping kipping and squirming today, these were weak.

[JStrong]

10/19

leg swings, stretching, 5 min warmup elliptical

Squat
45 x 10
117.5 x 5
145 x 5
175 x 3
202.5 x 3
232.5 x 3
260 x 9 <-- they were harder than they should have been. My knees have also started to snap crackle and pop near the bottom, which is not reassuring. No belt or sleeves because it's so light, but if they keep crackling like that I'll reintroduce the sleeves at least.

135 x 10 x 3, 60 sec rest between sets.

[JStrong]

10/22-Week 3

Am I regressing already? Grrrr. Left shoulder pinch/pain again along the back of the blade, worst at the very top of the explosive (warmup) sets of press

5 min warmup elliptical

Squat
135 x 5 <--I was going to go for 10 but it felt heavy! WTF?

Press
60 x 5
75 x 5
90 x 3
112.5 x 5
125 x 3
140 x 1 <-- all 3 worksets felt ominously heavy, and after the first rep I got lightheaded and had to rack. Put on my belt very tight, waited 90 seconds and...

140 x 6 <--this is BS. I was doing 140 for 5 x 3 just 4 weeks ago. Also, I was wearing a belt, which I don't normally do. Form felt 'off,' but still, BS. I did stumble back a little on the first rep, but I'm still not happy. Need more sleep but still. Maybe the back is weak from Tuesdays squats?

140 x 2 (unbelted) just for anger.

65 x 10 x 5, 60 sec rest between sets

Barbell Rows
45 x 10 x 2
95 x 8 x 3 <--I've essentially never done these before.

Drinking Macallan to sweeten my sour mood.

[JStrong]

10/23

5 min warmup elliptical

Deadlift
135 x 5
167.5 x 5
200 x 3
250 x 5
282.5 x 3
315 x 9, 4 DO, 5 mixed grip.

It's amazing how much 'heavier' these are with the 31mm bar versus the 28-29mm.

[JStrong]

10/24

Had to do it today, so tomorrow is an off day, then squats, then 2 more off. Sweet.

8 min warmup, 1000m row level 10

Bench (no microplates)
80 x 5
100 x 5
115 x 3
150 x 5
165 x 3
185 x 7 <--Needed 8 for E1RM progress, but you know what? With all the factors in play, that's fine.

95 x 10 x 5, 60 sec rest between sets. Bench is so shoulder/tricep dominant for me, my chest stays out of it. And the last few reps were a tad slow.

[JStrong]

10/26

5 min warmup elliptical

Squat
117.5 x 5
145 x 5
175 x 3
217.5 x 5
247.5 x 3
275 x 8 <-- felt good

135 x 10 x 3, 60 sec rest between sets

Chinups
7,5,3