Matt's 5/3/1 log

[Matt Danby]

A good day today, despite getting out of bed at 3.40 am.......

OH Press 5 x 47.5kg
3 x 53.5kg
6 x 60kg (a huge rep record for me beating my previous 6RM by 5kg)

Assistance - face pulls 4 x 7 x 25kg

[Matt Danby]

Bench 5x 66kg
3 x 75kg
4 x 83.5kg

Assistance - Speed bench 5 x 8 x 57.5kg
Face pulls 4 x 7 x 25kg

[Matt Danby]

Squat 5 x 81kg
3 x 92.5kg
5 x 102.5kg (a rep record)

Assistance - speed squats 3 x 8 x 62.5kg


Review of the end of my 3rd week and the cycle:


1) Several unexpected rep records. Very pleased with the OH Press rep record from this week. This has always been a struggle for me in the past.
2) Narrowing my grip on the bench on Thursday of this week was a foolish thing to do - it didn't work at all. You experiment and evaluate I guess.
3) Cycle started poorly, but ended quite well I feel.
4) I'm looking forward to the deload week next week!!

[Matt Danby]

Deloaded last week - so nothing to report.

Week 1 - Deadlift

5 x 91kg
5 x 105kg
10 x 120kg

Assistance - halting D/L - 3 x 8 x 85kg

[Matt Danby]

Week 1 - OH Press

5 x 42.5kg
5 x 48.5kg
9 x 55kg (new rep record, was previously 47.5kg)

Assistance - face pulls 4 x 8 x 25kg

[Matt Danby]

Week 1 - Bench Press

5 x 58.5kg
5 x 67.5kg
10 x 76kg (new rep record)

Assistance - Speed bench 5 x 8 @ 60kg
Face pulls - 4 x 8 x 25kg

[Matt Danby]

Week 1 - Squat

5 x 73.5kg
5 x 85kg
8 x 96kg

Assistance - Speed squats - 3 x 8 @ 67.5kg

Another half decent week I think - 2 rep records and no injury............

[Matt Danby]

Week 2 - Deadlift

3 x 98.5kg
3 x 112.5kg
9 x 126kg (a big rep record)

No assistance work this week. Having to move the plan around due to needing to take my deload week w/c 10th March when it's not scheduled. Thanks very much FDA inspectors.......

[Matt Danby]

Week 2 - OH Press

3 x 46kg
3 x 52.5kg
8 x 58.5kg (a rep record by some margin)

[Matt Danby]

Week 2 - Bench

3 x 63.5kg
3 x 72.5kg
7 x 81kg