Tenzo's 5/3/1 Log

Tenzo · 5 Feb 2014 at 13:14

Week 3/Day 8

Forgot my workout sheet today, so the ramp up weights not quite right

Squats
55*5
75*5
85*5
85*5

OHP
45*5
50*5
55*5
62.5*5

Deadlift
105*5
125*5
135*5
155*5
170*3 (just for fun, 5 very attainable)

Tenzo · 11 Feb 2014 at 16:29

Week 3/Day 9

Squats
65*5
75*5
85*5
100*5
115*3
85*8

Bench
65*5
65*5
75*5
85*5
100*3
65*8

Row
65*5
65*5
65*5
80*5
90*3
65*8

Tenzo · 11 Feb 2014 at 16:33

Week 4/Day10

Squats
65*5
75*5
90*5
100*5
115*5

Bench
65*5
70*5
80*5
90*5
100*5

Row
65*5
65*5
75*5
80*5
90*5

Struggled a bit with a full ROM on the rows, but the weight remains static this week so will see if that improves. Otherwise, quite happy with progress

Tenzo · 12 Feb 2014 at 13:22

Week 4/Day11

Took the wrong sheet with me, so ended up duplicating last week. That said, I felt really fatigued and both OHP and Deads were a grind.

Squats
65*5
75*5
85*5
85*5

OHP
45*5
50*5
55*5
62.5*5

Deadlifts
105*5
125*5
135*5
155*5

mrthingyx · 12 Feb 2014 at 13:26

OHP is looking gooooooooooood.

Tenzo · 12 Feb 2014 at 13:43

I was surprised I hit this week as I was having a rest day yesterday, but was goaded into trying a 35kg DB seated press. Managed to hit 6 and then went onto to do some light rings work...

Shoulders and back were all kinds of tired today, so I think 65/67.5 is certainly doable. Happy to be progressing along

Tenzo · 14 Feb 2014 at 15:46

Starting to do some ring work, so may as well add that in

Thursday - Ring work

Weighted Pullup
15*5
15*5
10*5
10*5

Static Hold
30secs*4

Ring row
15*5
15*5
15*5
10*5

Roll out
4 sets of 5

Hanging leg raise
4 sets of 9

Tenzo · 14 Feb 2014 at 15:49

Fri - Week4/Day12

Squats
65*5
75*5
90*5
105*5
120*3
90*8

Bench
65*5
65*5
80*5
90*5
102.5*3
75*8

Row
65*5
65*5
65*5
80*5
90*3
75*8

Squats felt great, Bench topset was easy. Rows were tough as my back was shot to pieces from the rings

Delvis · 14 Feb 2014 at 16:09

Going well buddy

Tenzo · 14 Feb 2014 at 16:34

Cheers Delvis

Tenzo · 17 Feb 2014 at 18:54

Week5/Day 13

Squat
65*5
75*5
90*5
105*5
120*5

Bench
65*5
65*5
75*5
90*5
102.5*5

Row
65*5
65*5
75*5
80*5
90*5

Dips
15*6
20*6
25*6
30*6
35*5

Tenzo · 19 Feb 2014 at 13:13

Week 5/Day 14

Squats
45*5
65*5
90*5
90*5

OHP
35*5
45*5
55*5
62.5*5

Deadlift
105*5
125*5
140*5
160*5

Lovely quick session

Delvis · 19 Feb 2014 at 13:19

Tasty!

Tenzo · 21 Feb 2014 at 14:27

Week 5/Day 15

Squats
65*5
75*5
90*5
110*5
125*3
95*8

Bench
65*5
65*5
75*5
90*5
105*3
75*10

Row
65*5
65*5
65*5
80*5
92.5*3
75*8

Curls SS with Rope pull downs*8*3

Interesting workout, moving into new grounds.

I think I need to work on chest/shoulder mobilty, as I can feel pressure in my wrists when squatting. I could also feel it in my mid/lower back after squatting today, but I think that was due to a lapse in concentration when unracking the 110. Rows are now too heavy, the ROM was not as it should be. Will consider dropping these back next week.

Otherwise, all good