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5/3/1 - Cycle 4, Week 5, Day 4 - Squat

Warmup
50kg x 5
60kg x 5
80kg x 3
100kg x 3
110kg x 3
120kg x 3

5/3/1
127.5kg x 3
140kg x 1
140kg x 1
145kg x 3
162.5kg x 1 - failed 2nd rep!
140kg x 1
140kg x 1
140kg x 1
140kg x 1
140kg x 1
120kg x 1
120kg x 1
120kg x 3

Push Press
40kg x 3
40kg x 3
50kg x 3
50kg x 3
60kg x 3
70kg x 3
80kg x 3
85kg x 3
85kg x 2

Squats have been pretty terrible since I was ill for a few weeks in Feb. I need to increase the frequency of my squat sessions, like I did at Christmas, which led to a good few PRs. So will lower my training max next week and get some additional work in. Quite frustrating, as I felt my squat was finally getting somewhere at the start of the year.
 
5/3/1 - Cycle 4, Week 6, Day 1 - Military Press

Warmup
20kg x 5
20kg x 5
27.5kg x 5
35kg x 5
42.5kg x 3

5/3/1
52.5kg x 5
57.5kg x 3
65kg x 1 + 6 = 7 reps

Joker Sets
67.5kg x 3
70kg x 3
72.5kg x 2
75kg x 1

First Set Last
52.5kg x 10
52.5kg x 8
52.5kg x 5
52.5kg x 5
52.5kg x 5

Squat
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 3
120kg x 3
130kg x 3

Barbell Shrugs
60kg x 20
70kg x 15
70kg x 15
70kg x 15
70kg x 15

Now off for a nice pub lunch, possibly steak, and a pint.
 
Last edited:
Was hoping to get an extra bench session in today, but the gym was rammed, which was unusual for the time of day - 10:15am, so did some other stuff, but nothing too heavy.

Deadlift
60kg x 5
60kg x 5
80kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3

Hammer Curls
16kg each hand for 7 sets of 7 reps

Front dumbbell raises
10kg each hand for 4 sets of 8 reps

Seated Row
32kg x 15
36kg x 15
36kg x 10
36kg x 10
 
Nice job, Milky. Shit load of volume.

What's the goals? Hunting down any specific numbers?
 
Flash_Monsta said:
Nice job, Milky. Shit load of volume.

What's the goals? Hunting down any specific numbers?
Click to expand...

Thanks Flash. General goals are just to improve on all lifts to honest. Specifically, I would like to squat 200kg sometime this year, but squats have been shit since end of Jan, so need to address that and get back on track. I'd also like to lose a bit of fat and gain a bit of muscle.

Just keep improving really!
 
Oh shiz, dat 200kg squat! I'll race you. Although I'm working my way off wraps, so I don't know if a 200kg squat this year will be realistic.
 
Push Press Session
60kg x 5
60kg x 5
60kg x 5
70kg x 5
70kg x 5
75kg x 5
75kg x 3
80kg x 3
80kg x 3
85kg x 1
87.5kg x 1
87.5kg x 1

Triceps Pushdown
5 sets of 15 reps at 17kg
 
Incline treadmill walk - 20 minutes
Squat
60kg x 1
70kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1
140kg x 2
140kg x 2
100kg x 5
60kg x 10

Will get a bench and squat session in at the weekend.
 
fbmmofo said:
Loving the volume in here milkman
Click to expand...

Thanks fbmmofo. I'm enjoying the extra work, although do feel like I have been kind of winging it recently without really following the programmed progression. Need to get back on track and structure things a bit better.
 
Bench Press
30kg x 5
30kg x 5
40kg x 5
40kg x 5
60kg x 5
60kg x 5
70kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 3
105kg x 3
107.5kg x 3
110kg x 2
115kg x 1
117.5kg x 1
100kg x 4
100kg x 3

Squat
60kg x 5
80kg x 5
100kg x 5
110kg x 5
110kg x 10
110kg x 5
 
Looking good Milk, how long would that amount of benching take you normally?
 
Flash_Monsta said:
Looking good Milk, how long would that amount of benching take you normally?
Click to expand...

Thank you Flash. The whole session took just over an hour I guess, maybe 75 mins? I had to get home as my son has a party to go to, and I'm looking after my youngest son.
 
5/3/1 - Cycle 5, Week 1, Day 1 - Military Press

Warmup
30kg x 5
35kg x 5
42.5kg x 3

5/3/1
47.5kg x 5
52.5kg x 5
60kg x 5 + 5 = 10 reps

Joker Sets
65kg x 5
67.5kg x 3
70kg x 3
72.5kg x 1

First Set Last
47.5kg x 12
47.5kg x 8
47.5kg x 7
47.5kg x 6
47.5kg x 6

Barbell Shrugs
70kg x 15
70kg x 15
70kg x 15
70kg x 15
60kg x 10
60kg x 10
60kg x 10
 
Last edited:
After a few months of addressing some form issues, I am re-adding deadlifts to the 5/3/1 program, using a 170kg training max for now.

5/3/1 - Cycle 5, Week 1, Day 2 - Deadlift

Warmup
60kg x 5
70kg x 5
85kg x 5
102.5kg x 3

5/3/1
112.5kg x 5
127.5kg x 5
145kg x 5

Joker Sets
150kg x 3
160kg x 3
170kg x 3
190kg x 1
140kg x 5

First Set Last
112.5kg x 5
112.5kg x 5
112.5kg x 5

Hammer Curls
18kg each hand x 8 reps for 3 sets
 
I'm loving your set-up, bruva. Simple and to the point.

Are you just hitting prescribed reps during your work sets?
 
NurseKnuckles said:
I'm loving your set-up, bruva. Simple and to the point.

Are you just hitting prescribed reps during your work sets?
Click to expand...

Thanks Nurse, that's me - simple.

I've only just reintroduced deadlifts to the 5/3/1 format, so today I just stuck to prescribed reps. I'll probably push for rep PRs once I get back into the swing of things.
 
Nice.
Due to time constraints I've had to revert back to 531ish on the main lifts. Plus I was feeling pretty gassed with the squat volume I was doing. I'm no spring chicken anymore.
 
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