Ristretto's 5/3/1 log

[Ristretto]

[Ristretto]

3 December 2012
5/3/1
Cycle 1
Deload

Squats

Back squats:
20x10
40x5
50x5
60x5
70x5
72.5x5
77.5x5
85x5

60x10
60x10
60x10
60x15

Speed deadlifts:
80x3
100x3
100x3
100x3
100x3

Pronated bw pull-ups, #1:
6
8
6
6
10

Romanian Deadlifts:
60x10
60x10
60x10

+
One set of RFE split squats
Some farmer's walk with dumbbells
Some glute ham raises
Some dip shrugs

Comment:
Felt ok. Light weights, ready for next cycle!

[Ristretto]

[Ristretto]

6 December 2012
Gillingham Raw Bench workout #29
Heavy

Bench

Bench Press:
20x10
50x5 w stop
60x5
70x5
80x3
92.5x1
102.5x1
90x3
90x3
90x3
90x3
90x3

+ Three un-racks @120 kg.

Incline Bench:
60x10
60x10
60x10
60x10
50x18

Pronated bw pull-ups #2:
6
9
6
6
9

Rear delt row:
16x12
16x15

+
Rotator cuff prehab.

CoC #1 x8 both hands
CoC #1.5 x5 both
CoC #2.5 x1 right
CoC #2.5 x2 right
CoC #2 left for some reps + forced



Comment:
Felt pretty good. The single felt light, but slow.

[Ristretto]

[Ristretto]

8 December 2012
5/3/1
Cycle 1
1/3/5

Deadlift

Deadlifts:
60x5
60x5
80x5
100x3
100x3
120x2
140x1
150x1
162.5x4
145x3
127.5x5

100x10
100x10
100x10

Barbell Row from floor:
60x12
60x12
60x12

Barbell power shrugs:
100x20
100x20
100x20

Dumbbell Rows:
43.5x10
48.5x7
48.5x7

Rear Delt Rows:
18.5x20
18.5x20
18.5x20


+
Bicep curls and dragonflags

Comment:
Felt ok. Messed up on rep four, still got it on the second try.

[Ristretto]

[Ristretto]

9 December 2012
Gillingham Raw Bench workout #30
Light

Speed Bench
Bench Press:
20x10
40x5
50x5
60x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3

Pronated BW pull ups #3:
7
10
6
6
9

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

Incline DB press:
33.5x5
33.5x5
33.5x5

Lying tricep extensions:
29x10
29x10
29x10
29x15+ drop to 10 kg

+
Side laterals and dipshrugs

Comment:
Felt ok.

[Ristretto]

[Ristretto]

11 December 2012
5/3/1
Cycle 2
3x5

Squat

Back squats:
20x10
50x5
60x5
70x5
82.5x5
95x5
107.5x8

60x10 High bar
60x10
60x10
60x10
60x10

Speed deadlifts:
100x3
100x3

Rack pulls from knees:
125x5
145x5
165x5
165x5
120x20

Comment:
Felt good. Two more reps than last session with 107.5 kg in the top set.