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5/3/1 - Cycle 5, Week 1, Day 3 - Bench Press

Warmup
60kg x 5
62.5kg x 5
77.5kg x 3

5/3/1
82.5kg x 5
95kg x 5
107.5kg x 5

Joker Sets
110kg x 3
112.5kg x 2

First Set Last
82.5kg x 10
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
 
5/3/1 - Cycle 5, Week 1, Day 4 - Squat

Have reset squat training max to 150kg, as squat has suffered recently and I can hopefully get some quality reps in at the lower working weight, and increase to heavier loads on the joker sets as required.

Warmup
60kg x 5
75kg x 5
100kg x 3

5/3/1
100kg x 5
112.5kg x 5
127.5kg x 5 + 5 = 10 reps

Joker Sets
132.5kg x 5
140kg x 4
150kg x 1 - I messed the setup and hit the rack so got 1 shaky rep.
150kg x 1 - reracked and got 1 extra rep.

First Set Last
100kg x 10
 
5/3/1 - Cycle 5, Week 2, Day 1- Military Press

Warmup
20kg x 10
30kg x 5
35kg x 5
42.5kg x 3

5/3/1
50kg x 3
57.5kg x 3
65kg x 3 + 5 = 8 reps - Rep PR!

Joker Sets
67.5kg x 3
70kg x 3
72.5kg x 2
75kg x 2
77.5kg x 1

First Set Last
50kg x 11
50kg x 8
50kg x 7
50kg x 7
50kg x 5

Hammer Curls
14kg each hand for 12 reps
14kg each hand for 12 reps
14kg each hand for 12 reps
14kg each hand for 9 reps

2.5km walk
 
Last edited:
AlVThom said:
Nice work with the rep PR Milk!
Click to expand...

Thanks Al. I didn't realise it was a rep PR until I was in the bath afterwards going through my old paper training logs. Pretty happy as PRs of any kind on overhead press are few and far between for me.
 
Great job on that PR, Milky. Particularly those Joker sets in all your lifts, looking strong.
 
congrats on the rep pr! do you write them down? i had always trouble remembering my rep prs lol
 
kotriz said:
congrats on the rep pr! do you write them down? i had always trouble remembering my rep prs lol
Click to expand...

Thanks kotriz, I don't keep a list of rep PRs, just have to go back through my log to remind myself from time to time. I usually have a pretty good idea on what my PRs are though.
 
Quick squat session
90kg x 5
110kg x 5
110kg x 5
110kg x 11
130kg x 7
140kg x 5
150kg x 2
 
Hey Milk!

I'm adding "FSL" to my cucyle this time around. It seems pretty light though. I see you actually do FSL. What's your plan with thses? I see various rep and set set-up? I was considering Second set last for 3x5. What do you think?
 
NurseKnuckles said:
Hey Milk!

I'm adding "FSL" to my cucyle this time around. It seems pretty light though. I see you actually do FSL. What's your plan with thses? I see various rep and set set-up? I was considering Second set last for 3x5. What do you think?
Click to expand...

Hey Nurse. Jim Wendler states not to overthink it, so you could do 3 x 5, amrap, whatever. Recently I have been kind of doing as many reps as possible for about 5 sets, so I may get 10 or so on the first set and then 8, 6, etc. I find the weight just about right for that, definitely not too light by the time I've done my main worksets and joker sets. Good luck!
 
MilkManUK said:
Hey Nurse. Jim Wendler states not to overthink it, so you could do 3 x 5, amrap, whatever. Recently I have been kind of doing as many reps as possible for about 5 sets, so I may get 10 or so on the first set and then 8, 6, etc. I find the weight just about right for that, definitely not too light by the time I've done my main worksets and joker sets. Good luck!
Click to expand...

OK. After looking at the numbers I think I'll do 3 sets of 8-10. I'm not doing jokers as prescribed this time. I do box squats 5x3 and paused squats 5x3 after my main lift anyway. I am working up to my TM for a single on week 1 a double on week 2 and a triple on week 3 for a few extra sets. Might just continue with that and add the FSL.
 
NurseKnuckles said:
OK. After looking at the numbers I think I'll do 3 sets of 8-10. I'm not doing jokers as prescribed this time. I do box squats 5x3 and paused squats 5x3 after my main lift anyway. I am working up to my TM for a single on week 1 a double on week 2 and a triple on week 3 for a few extra sets. Might just continue with that and add the FSL.
Click to expand...

Sounds good Nurse, good luck. Although, would you attempt to hit your TM for more if you felt you had it in you, instead of limiting it to a single, double or triple?
 
MilkManUK said:
Sounds good Nurse, good luck. Although, would you attempt to hit your TM for more if you felt you had it in you, instead of limiting it to a single, double or triple?
Click to expand...

I suppose I could. I figure my TM will eventually get to more of an actual max in a few cycles.
 
5/3/1 - Cycle 5, Week 2, Day 2 - Deadlift

Warmup
70kg x 5
80kg x 5
100kg x 3
110kg x 3

5/3/1
120kg x 3
137.5kg x 3
155kg x 3 + 6 = 9 reps

Joker Sets
160kg x 4
167.5kg x 3
172.5kg x 3

First Set Last
120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3

I'm now eating a chicken curry for breakfast at the train station and getting lots of funny looks.
 
MilkManUK said:
I'm now eating a chicken curry for breakfast at the train station and getting lots of funny looks.
Click to expand...

Break out a gold-plated 1911 and do this one:
574.gif
 
minotauro rex said:
No, Golv. That is not acceptable behavior.
Click to expand...

You tell him. One must behave appropriately at all times.😁

5/3/1 - Cycle 5, Week 2, Day 3 - Bench Press

Warmup
60kg x 5
60kg x 5
77.5kg x 3

5/3/1
90kg x 3
100kg x 3
107.5kg x 3 + 1 = 4 reps
Realised I was meant to do 112.5kg as my top workset, not 107.5kg, that's what happens when you work out after a nightshift.
112.5kg x 2 only

First (actually second) Set Last
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

Squat
60kg x 3
80kg x 3
100kg x 3
110kg x 3
120kg x 2
130kg x 2
140kg x 2
150kg x 2

Hammer Curls
21kg each hand, 2 sets of 7 reps

Barbell Curls
35kg 3 sets of 7 reps

Had a nice 5 egg omlette with tuna and cheese afterwards, and my girlfriend had made me a nice protein shake with peanut butter too. Ready for a nap now.
 
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