Ristretto's 5/3/1 log

[Ristretto]

21 April 2013

Deadlifts:
60x5
60x5
80x5
100x5
120x5

Dips:
5
26
10
10
10
10
15

Tricep extensions:
18x10
18x10
18x10
18x11
18x10
18x10

Cable crossovers:
10x10
20x12
25x12
25x12
25x12

Calf raises, smith, overhand grip:
60x15
60x15
60x15
60x15
50x15
40x20
40x20
+dropsets


+
Dragons
Lateral delt raises


Comment:
Seems to be working to deadlift with the IT-band-straps.

[Ristretto]

22 April 2013


Leg extensions:
20x10
45x10
75x10
75x12
75x12
75x12
75x12
75x12
75x12
75x12
75x12
75x20 pump

Unilateral
20x10
20x10
20x10
20x10

Pull-ups, pronated:
5
6
8
10
8

Military press:
20x12
20x12

Incline serratus anterior press:
20x10
50x20
50x20
30x25

+
Biceps


Comment:

[Ristretto]

24 April 2013

Bench Press:
20x8
40x5
50x5
60x3
70x3
80x1
90x1
100x1

105x1

90x6
90x6
90x6

70x5
70x5
70x5
70x5
70x10


Dips, bw
10
10

Tricep extensions:
18x10
18x10
18x10
18x10
18x10
18x10
18x10

+
Lateral dumbbell raises
Dragons
A bunch of serratus anterior push ups

Comment:
Finally back at the bench.

[Ristretto]

26 April 2013

Deadlifts:
40x5
60x5
60x5
80x5
100x5
120x5
140x3
150x1
160x1

Squats
20x5
20x5
20x6

Pull ups, prone, bw:
7
14
5
5
5
5
5

Leg extensions
60x15
60x15
60x15
60x15
60x20

Leg curls
35x10
35x10
35x10

Dumbbel row:
38.5x10
38.5x10
38.5x10
28.5x20
28.5x20

+
Dragons
Biceps
Rear delt flyes

Comment:
No pain deadlifting. Thank God for physical therapists.

[Ristretto]

27 April 2013

Speed bench w/ stop:
20x10
40x5
60x5
70x2
75x2
75x2
75x2
75x2
75x2
75x2
75x2
75x2

Military press:
20x10
30x5
30x5
30x5
30x5
30x5
30x5
30x5
30x5
30x15

Dips, bw:
10
10

Tricep extensions:
18x10
18x10
18x10
18x10
18x10

Incline DB-press:
23.5x9
23.5x9

+
Calves
Serratus anterior


Comment:
The bench feels surprisingly good given the break I've had from pressing.

[Ristretto]

29 April 2013

Deadlifts:
40x6
60x5
80x5
100x5
125x5
125x5
125x5
125x5
125x5
125x5
125x5
125x5
125x5
125x5

Pull ups, prone, bw:
15
6
6
6

Dumbbel row:
33.5x10
33.5x10
33.5x10

+
Dragons
Biceps
Rear delt rows
Leg extensions

Comment:
Slight pain in the left knee after the workout.

[Ristretto]

2 May 2013

Gillingham wk 2 Heavy

Bench Press:
20x12
40x10
60x5
75x3
85x2
95x1
102.5x1
107.5x1

95x3
95x3
95x3
95x3
95x3

Incline bench:
60x10
60x10
60x10
40x16
40x13

Dips, bw
10

Tricep extensions:
18x10
18x10
18x10


Comment:
Felt crap in the bench.

[Ristretto]

3 May 2013
5/3/1 3x5

Deadlifts:
40x5
60x5
80x5
100x5

105x5
120x5
135x5

Pull ups, prone, bw:
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

Dumbbel row:
28.5x20
28.5x20


Calves, hacksquat:
100x15
100x15
100x15
100x15
100x15
100x15
100x15
100x15
100x15
100x15
50x pump

+
Dragons
Biceps
Leg extensions
Rear delt flyes

Comment:
Holding back the volume in the deadlifts to let the knees heal.

[Ristretto]

4 May 2013

Gillingham wk 2 Light

Bench Press w/ stop:
20x10
40x5
50x5
60x5
70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3

Military Press 3x5:
20x5
30x5
40x5
42.5x5
47.5x5
52.5x5
35x8
35x8

Dips, bw
10

Tricep extensions:
25x10
25x10
25x10
25x10
drop
10x15
10x20

+
Lateral shoulder raises

Comment:
Felt good. Shoulders were pretty burned out, though.

[Ristretto]

6 May 2013

Rackpulls, from knee cap:
60x10
80x10
100x10
130x5
150x2
170x1 prone
190x1 mix
200x1 mix
190x9 mix
190x4 hook

Deadlifts:
100x5
100x5
100x5

Pull ups, prone, bw:
12
10
5
10 pump, no lockouts

Dumbbel row:
36x10
36x10
36x15

+
Biceps
Dragons
Leg extensions

Comment:
Felt ok.