Ristretto's 5/3/1 log

[Ristretto]

27 June 2012
5/3/1 2.0 workout #75
Cycle 8
wo 6
3 Reps

Legs

Squat:
20x5
50x5
60x5
70x5
85x5

95x3
102.5x3
107.5x9

70x5
70x5
70x5
70x5
70x5

Front squat:
50x5
50x5
50x5


+ Some rotator cuff prehab.



Comment:
Finished off with some front squats since there has been a while since I did them.

The whole day has felt great, and so did the workout.

[Ristretto]

29 June 2012
5/3/1 2.0 workout #76
Cycle 8
wo 7
5-3-1 Reps

Bench

Bench press:
50x5
60x5
70x3

80x5
92.5x3
102.5x1 butt off the bench, barely made it

60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3

Military press:
35x5
35x5
35x5
35x5
35x5

Tricep extensions:
35x6
35x6
35x6
35x6
35x6

+ Some facepulls and rotator cuff work.


Comment:
Barely made it. Might go back a few cycles. Will see how I feel after the deload.

[Ristretto]

3 July 2012
5/3/1 2.0 workout #77
Cycle 8
wo 8
5-3-1 Reps

Deadlift

Deadlift:
50x5
70x5
90x5
110x3

130x5
150x3
165x3

100x3
100x4
100x3
100x3
100x3
100x3

Pronated pull-ups:
BW x7
BW x7
BW x12

Barbell row:
70x10
70x10
70x10

Dumbbell row:
30x8
30x8
30x8

+ some rotator cuff work.

Comment:
Deads still feel weird. I certainly regret listening to the guy who told me to start with hips lower, which I did when I was rehabing my disc bulge, it has really messed up my technique.

[Ristretto]

5 July 2012
5/3/1 2.0 workout #78
Cycle 8
wo 9
5-3-1 Reps

Legs

Squat:
20x5
50x5
60x5
75x3

90x5
102.5x3
115x6

80x3
80x3
80x3
80x3
80x3
80x3
80x3
80x3

Front squat:
60x3
60x3
60x3

Deadlift:
90x3
90x3
90x3

Comment:
Felt good, though a little sore since I did the max session of deads two days ago.

[Ristretto]

9 July 2012
5/3/1 2.0 workout #79
Cycle 8
wo 10
Deload

Bench

Bench press:
20x5
40x5
50x5
60x5
65x5
70x5
75x5

60x3
60x3
60x3
50x3
50x3
50x3
50x3
50x3

Military press:
35x5
35x5
35x5
35x5

Tricep extensions:
35x6
35x6
35x6

Comment:
Really felt like I needed this deload.

[Ristretto]

11 July 2012
5/3/1 2.0 workout #80
Cycle 8
wo 11
[B]Deload]/B]

Deadlift

Deadlift:
50x5
70x5
90x5

105x5
115x5
125x5

100x3
100x3
100x3
100x3
100x3
100x3

Pronated pull-ups:
BW x5
BW x7
BW x5
BW x5
BW x10

Barbell row:
70x10
70x10
70x10

Dumbbell row:
30x8
30x8
30x8

Comment:
Again, I really feel like I need this deload. Technique-wise the deads still feel a little unpredictable. I hope they will start to feel good soon, I had a similar struggle with squats until recently.

[Ristretto]

13 July 2012
5/3/1 2.0 workout #81
Cycle 8
wo 12
Deload

Legs

Squat:
20x5
50x5
60x5
70x3

72.5x5
77.5x5
85x5

70x3
70x3
70x3
70x3
70x3
70x3
70x3
70x3

Front squat:
50x3
50x3
50x3

Pronated pull-ups:
5
8
5
5
5

Comment:
Felt great.

[Ristretto]

17 July 2012
5/3/1 2.0 workout #82
Cycle 9
wo 1
5 Reps

Bench

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

75x5
80x5
85x5

60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3

Squat:
20x5
50x3
60x3
70x3
80x3
80x3
80x3

Tricep extensions:
35x6
35x6
35x6
35x6
35x6

Comment:
Stepped back a few cycles. Hope it will help with the bench strength. Felt kinda off in the bench, so I comforted myself with some squats.

[Ristretto]

19 July 2012
5/3/1 2.0 workout #83
Cycle 9
wo 2
Deload

Deadlift

Deadlift:
50x5
60x5
80x5
100x3
120x2

135x5
145x5
152.5x5

100x3
100x3
100x3
100x3
100x3
100x3

Barbell row:
70x10
70x10
70x10

Bench press:
60x3
60x3
60x3

Dumbbell row:
30x8
30x8
30x8

Comment:
Technique felt better, rep power lost. Probably due to the diet.

[Ristretto]

22 July 2012
5/3/1 2.0 workout #84
Cycle 9
wo 3
5 Reps

Legs

Squat:
20x5
50x5
60x5
70x3
80x3

92.5x5
100x5
107.5x5

80x3
70x3
70x3
70x3
70x3
70x3

Deadlift:
70x3
100x3
100x3
100x3

Pronated pull-ups:
6
9
6
6
10