Ristretto's 5/3/1 log

[Ristretto]

29 September 2013

Lat Pulldown, behind head
61x10
61x10
61x10
61x10
61x10
61x10
41x20

Incline Dumbbell Press
26x6
31x7
31x7
31x7
31x7
31x7
31x7
31x7
21x12
21x12
21x12
21x12
21x15

Tricep Extensions:
29x8
29x8

Dumbbell Pec Flyes:
11x12
11x12
11x20

Tricep Extensions:
29x10
29x10
29x10

Push Downs:
40x10
60x10
60x10
60x10
60x10
60x10
50x10
40x10

+
lateral raises

Comment:

[Ristretto]

30 September 2013

Deadlifts:
Light Quality Speed

60x5
80x3
80x3
100x3
100x3
Belt
120x2
130x1
140x1
150x1
150x1
150x1
150x1
150x1
150x1
150x1
150x1
150x1
150x1

2 Black Elastic Bands:
60+bandsx3
80+bandsx3
80+bandsx3
80+bandsx5



Front Squats:
20x5
30x5
40x5
40x5
45x5
45x5
45x5
45x5
50x5
50x15

Lat Pull Downs Behind Head:
61x10
61x10
61x10
61x10
61x10


+ Biceps, dragons, hyperext w/elastic resistance

Comment:

[Ristretto]

2 October 2013

Military Press 5/3/1 3x3 cycle 2:
20x10
25x10
30x5
35x5

40x3
47.5x3
52.5x7 belt

35x8
35x8
35x8
35x8
35x8
35x8
35x8
35x8
35x8
35x8
35x8
35x8

Incline Dumbbell Press
21x12
21x12
21x12
21x12
21x12
21x12

Dumbbell Pec Flyes:
11x10
11x10
11x10

Push Downs:
55x12
55x12
55x12
55x12
55x12
55x12
+3 drop sets

+ Lat Pulldowns behind head and dragonflags

Comment:

[Ristretto]

4 October 2013

Deadlifts:
5/3/1 3x3 cycle 2

60x5
60x5
80x5
80x5
100x3
Belt
120x3

125x3
140x3
157.5x8

no belt
105x5
105x5
105x5
105x5
105x5
105x5
105x5
105x5

Front Squats:
20x5
40x5
40x5
40x5
50x5
50x5
60x5
60x10

Lat Pull Downs Behind Head:
45x25
60x10
60x15
60x15
60x15
60x15
60x15


Comment:

[Ristretto]

6 October 2013

Military Press Light:
20x8
25x5
25x5
30x5
35x5
40x5
35x5
35x5
35x5
35x5
35x5

Lat Pulldowns Behind Head:
35x20
55x12
55x12

Semi-supinated Military Press:
26x10
26x10
26x10
26x10

Pull Ups Behind Head:
3
4
3
3
3
3
3

Incline Dumbbell Press
21x8
21x8
21x8
21x8
21x9
21x8
21x8
21x12

Dumbbell Pec Flyes:
11x12
11x12
11x12

French Press:
11x10
11x10
11x10
11x10
13.5x10
18.5x10
18.5x10
18.5x10
18.5x10
18.5x10
18.5x10

Push Downs:
45x12
45x12
45x12
35x12
25x15


+ Dragons and calves.

Comment:

[Ristretto]

7 October 2013

Deadlifts:
Light Quality Speed

60x10
80x3
80x3
100x3
120x3
Belt
130x1
140x1
150x1
157.5x1
157.5x1
157.5x1
157.5x1
157.5x1
157.5x1

2 Black Elastic Bands:
(~60kg at the top)

80+bands x5
80+bands x5
80+bands x5

Front Squats:
20x5
30x5
40x5
50x5
50x5 slight ITBS-pain

Lat Pull Downs Behind Head:
61x10
61x10
68x10
61x10
61x12
drop
48x10
35x13

+ Biceps, dragons, hyperext w/elastic resistance and some french pressing

Comment:

[Ristretto]

9 October 2013

Military Press 1/3/5 cycle 2:
20x10
25x6
30x5
Belt:
40x2
45x2
50x1

55x6
50x3
45x5


High Incline Bench Press:
20x10
30x10
40x10
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x10

Military Press:
25x8
25x8
25x8

French Press:
18.5x10
18.5x10
18.5x10
18.5x10
18.5x10
18.5x10
18.5x10
18.5x10

Dumbbell Pec Flyes:
11x18
11x18
11x18

Push Downs:
60x12
60x12
Drop
45x8
30x20


+ Dragons

Comment:

[Ristretto]

11 October 2013

Deadlifts:
5/3/1 1/3/5 cycle 2

60x4
80x3
80x3
100x2
100x2
Belt
120x2
130x1
140x1
150x1
160x1
160x1

167.5x6 belt
150x3 no belt
132.5x5 no belt

no belt
105x5
105x5
105x5
105x5
105x5
105x5

Front Squats:
20x6
30x5
30x5
40x5
50x5
60x5
40x12
40x12
40x12
40x12
40x12
40x20 paused

Lat Pull Downs Behind Head:
50x15
60x10
70x10
60x10
60x10
50x12
50x12
50x12
50x12
50x20
40x20
30x10

+Biceps, dragons

Comment:

[Ristretto]

13 October 2013

Military Press Light:
20x10
30x5
30x5
35x5
40x5
40x5
40x5
40x5
40x5

Incline Bench Press:
20x10
40x10
50x8
60x5
60x5
60x5
60x5
60x10
40x12
40x12
40x15

Dumbbell Pec Flyes:
14x14
14x14

Cable Cross Flyes:
1x12
1x15
2x12
2x12
2x12
drop
1x12

French Press:
20x12
20x10
20x10
20x10
20x10



+ push downs, lat pulls

Comment:

[Ristretto]

14 October 2013

Deadlifts:
Quality and Speed

60x5
60x5
80x3
Belt
100x3
120x3
140x2
150x1
160x1
167.5x1
167.5x1
167.5x1
167.5x1
167.5x1
167.5x1
167.5x1

120x5
120x5
120x5

Front Squats:
20x5
40x5
50x5
60x5
60x5
60x5
65x5
70x5
70x5
70x5

Lat Pull Downs Behind Head:
50x20
60x12
60x12
60x12
60x12
40x25

+Biceps, dragons

Comment: