Ristretto's 5/3/1 log Ristretto's 5/3/1 log

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Thread: Ristretto's 5/3/1 log

  1. #1
    Join Date
    Feb 2012
    Posts
    315

    Default Ristretto's 5/3/1 log

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    10 June 2012
    5/3/1 2.0 workout #68
    Cycle 7
    wo 11
    Deload

    Back

    Deadlifts:
    50x5
    60x5
    70x5
    80x5
    90x5
    100x5
    110x5
    120x10

    Squats:
    20x5
    70x5
    70x5
    70x5
    70x5

    Chins, prone, bw :
    7
    7

    Chins, sup, kv:
    7
    7

    Barbell row:
    70x12
    80x8
    80x8
    80x8

    Facepulls:
    18x20
    18x20



    Comment:
    New here, been journaling on swedish board, but I think I can get more out of having a log here.

    Everything will be in kilos x reps.

    GT-I9100 via Tapatalk 2

  2. #2
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    Feb 2012
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    13 June 2012
    5/3/1 2.0 workout #69
    Cycle 7
    wo 12
    Deload

    Legs

    Squat:
    20x10
    50x5
    60x5

    70x5
    75x5
    80x10

    70x5
    70x5
    70x5
    70x5
    70x5
    70x5

    Deadlift:
    50x5
    80x5
    80x5
    80x5

    Facepulls:
    15x20
    15x20



    Comment:
    The squats felt good. Pretty light weights, since it's my deload week.

    The deads feel alot better after all the tips I got here after posting a video in another thread. Now I am using a higher hip position in the start, and the lifts feel more solid.

    Currently having some trouble with ITBS, and working as a mailman that's not the best thing. Have been using a strap above the knee to create a false insertion for the ITB. Works pretty good, but the inflammation seems eager to stay when I can't let it rest.
    Last edited by Ristretto; 06-13-2012 at 10:39 AM.

  3. #3
    Join Date
    May 2011
    Location
    PA
    Posts
    804

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    Quote Originally Posted by Ristretto View Post
    Currently having some trouble with ITBS

    PVC is your friend

  4. #4
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    Feb 2012
    Posts
    315

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    Quote Originally Posted by Mark Edward View Post
    I got one of these rumble rollers, and it has helped alot with the myofascial release, and together with conventional ITB-stretching it's working wonders. The problem is that I am unable to let the knee rest completely while working.


  5. #5
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    Feb 2012
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    15 June 2012
    5/3/1 2.0 workout #70
    Cycle 8
    wo 1
    5 Reps

    Bench

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

    80x5
    85x5
    90x3 (should have been 5)

    50x5
    50x5
    50x5
    50x5

    Military press:
    40x5
    40x5
    40x5
    40x5
    30x5
    30x5
    30x5
    30x5

    Tricep extensions:
    30x8
    30x8
    30x8
    30x8

    Facepulls:
    15x20
    15x20



    Comment:
    I felt really tired when heading towards the gym. It's been a physically tough week at work with long days and too little sleep.

    The 85 kg set felt very heavy, so I decided not to push on the last heavy set. I will stay on the weights for this cycle through to see what happens. Might be time to step back a few cycles.

    I also decided to remove incline presses and dips to give room for more explosive presses and focus more on pure strength, instead of combining strength with bodybuilding, or whatever..

  6. #6
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    Feb 2012
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    17 June 2012
    5/3/1 2.0 workout #71
    Cycle 8
    wo 2
    5 Reps

    Deadlift

    Deadlift:
    50x5
    80x5
    100x5
    115x5

    130x5
    140x5
    147.5x6

    80x5
    80x5
    80x5
    80x5
    80x5

    Pendlay row:
    50x6
    60x6
    70x6
    80x6
    80x6

    Supinated chin-ups:
    BW x7
    BW x7
    BW x7

    Barbell row:
    70x7
    70x10
    70x10

    + some rotator cuff work.

    Comment:
    Felt really crappy, almost as tired as the last bench session. No power in the legs at all.

  7. #7
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    Feb 2012
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  8. #8
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    19 June 2012
    5/3/1 2.0 workout #72
    Cycle 8
    wo 3
    5 Reps

    Legs

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

    90x5
    95x5
    102.5x9

    70x5
    70x5
    70x5
    70x5
    70x5
    70x5
    70x5


    + Some rotator cuff prehab.



    Comment:
    The workout felt great, loaded up with more carbs during the day. Came down to about 155 grams, compared to no carbs at all, which is the way I most often train when I'm just attending classes in school and not working.

  9. #9
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    Feb 2012
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    21 June 2012
    5/3/1 2.0 workout #73
    Cycle 8
    wo 4
    3 Reps

    Bench

    Bench press:
    20x5
    40x5
    60x5
    70x3

    85x3
    92.5x3
    95x2

    60x5
    60x5
    50x5
    50x5
    50x6

    Military press:
    40x1
    50x1
    55x1
    60x1
    40x5
    30x5
    30x5
    30x5

    Tricep extensions:
    30x8
    30x8
    30x8
    30x8

    + Some facepulls and rotator cuff work.


    Comment:
    Tried some singles in the military press to see where I'm at, since I've picked up the exercise after some time away from it. The one at 60 kg was really slow.

  10. #10
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    Feb 2012
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    starting strength coach development program
    24 June 2012
    5/3/1 2.0 workout #74
    Cycle 8
    wo 5
    3 Reps

    Deadlift

    Deadlift:
    50x5
    80x5
    100x5
    120x5

    140x3
    147.5x3
    157.5x5

    85x5
    85x5
    85x5
    85x5
    85x5

    Pronated pull-ups:
    BW x7
    BW x7
    BW x7

    Pendlay row:
    75x5
    75x5
    75x5

    Dumbbell row:
    27.5x8
    27.5x8
    27.5x8
    27.5x9
    27.5x10

    + some rotator cuff work.

    Comment:
    Felt tired and most lifts felt heavy.

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