ExRx.net

c3w3d3
31/12/11, 430pm, 40min

Press
81 * 5
92 * 3
103 * 3

Bentover row
103 * 7/7/6/7

Good mornings
70 * 7/7
81 * 6
92 * 6

c3w3d1/2 24/12/11, 1pm, 45min Give a busy person something to do and they'll do it. Strapped for time today, haven't lifted for 4 days so did Bench & Deadlift. Feel great for it! Bench 114 * 5 125 * 3 136 * 5 125 * 5 Deadlift 136 * 5 158 * 3 180 * 4 180 * 2 (mixed grip) 180 * 2 (hook grip - just to ...

c3w2d4
20/12/11, 730pm, 40mins

Squat
125 * 3
147 * 3
158 * 5 (rep record)

High pull
81 * 6/6/5/6

C/G bench
103 * 10/10/10

Plank * 3 sets

c3w2d2/3
18/12/11, 630pm, 40mins

Things have been a little crazy, so I decided to both Deadlift and Press tonight.

Deadlift
125 * 3
147 * 3
158 * 3
169 * 4

Press
70 * 3
81 * 3
92 * 8

Front squat
70 * 9/8
81 * 7

Rear delt row
33 * 8/8/7/7

c3w2d1
15/12/11, 740pm, 40mins

Bench
103 * 5
114 * 5
125 * 4
136 * 5
125 * 5

DB Front raise
17 * 6/6/7/6

Planks * 3

Shrug
136 * 5/6/6/6

Gob squat
39 * 8/7/7/7

c3w1d4 12/12/11, 9pm, 45mins Feeling much better since incorporating more types of lifting in each routine (see previous 2 workouts). Previously I would go almost a week without performing a particular movement. Squat 114 * 5 125 * 5 136 * 5 147 * 7 (rep PR at this wt) Inv row - pushup (intersetted ...

c3w1d3 10/12/11, 10pm, 45mins What do I want from Santa? A nice bottle of port, some dark chocolate, a copy of 5/3/1...and now...new shorts. Got a little over enthusiastic whilst squatting tonight and practically split them in two. Notch it down as another benefit of lifting at home - no spectators....

c3w1d2
8/12/11, 530am, 40mins

What to do when your 4 month old wakes you up at 5am? Deadlift!

R/delt row
33 * 8/8/8/7

Press (speed)
70 * 8/8/7/7

Deadlift
125 * 5
147 * 5
158 * 7

O/H squat
48 * 7/7/7

c3w1d1 7/12/11, 2pm, 90mins A now for something completely different. Sort of. Going to keep the 5/3/1 progression on main lifts, but use a "full-body" workout, rather than main lift + respective accessories. i.e. Upper body pull (1-2), upper body push (1-2), squat/deadlift, 5-10 mins for ego-exerci...

c2w3d4
5/12/11, 8pm, 45mins

Squat
125 * 5
147 * 3
158 * 4 (didn't realise until typing this, but BW squat - hooray!)

O/H squat
Bar * 8/8/7/7

Standing tri ext
Bar * 8/8/7/7

Front squat
92 * 7/8/8

B/over B/B row
92 * 8/8/8/7

c2w3d3 3/12/11, 5pm, 60mins Over a week since last lifting - life and a knee injury in hockey got in the way! Knee almost back to 100%, just a bit of swelling and soreness. Anyhow, back to it... Press 70 * 5 81 * 3 92 * 5 Rear delt row 33 * 9/8/7/6 Lat raise 11 * 8/7/8/7 Front raise 17 * 8/7/7/6/6 B...

so mislead by title. hehehe It's never to early to learn respect for the barbell. Don't let her off too easily. Pretty soon, she'll start using your rubber coated dumbbells for a chew toy Hmmm only have metal ones, it could end in tears... is that the proper term for baby toys during the teething y...

I don't think you need to over complicate it. Part of the beauty of it is how much you can adapt it. So, if it's your second or third day in a row training, you're not exactly going to be feeling fresh. Just hit the minimum reps and move on. You'll still make progress, and you'll feel that signific...

I'm been progressing with 5/3/1 for about 4-5 months now. The annoying thing about my training is that I don't have any set days training. I don't work Wednesday's or Sunday's, so always train then. However the rest of my week has been dependent on the mood of my daughter (only 4 months, so can't bl...

c2w3d2
25/11/11, 915pm, 50mins

Deadlift
136 * 5
147 * 3
169 * 5 (!)
169 * 3

B/B bent over row
92 * 7/7/7/9

D/B curls
33 * 5/6/6/6/4