Bokers Training Log

haha I'm a way off that yet!

Went down to the gym assuming it shut at 2 (same as Sunday hours) but it shut at 12... f**kERS!

So I came home to do a banded BW session.

Squats
BW x 10
Green band x 5
Double green band x 8
BW x 10 x 4
Green Band x 10

BW pressups x 10 x 2
Green band press 10 x 2
Double green band press 10 x 2

Green Band BOR (1 in each hand) 10 x 2

That was MEANT to be my first 5/3/1 session but it will now be Thursday.

Weight 20st 3. Back on the decrease.

Week: 1
Phase: 5+
Weight: 20st 3lbs

Squat 5/3/1
92.5kg x 8

Bench Press 5/3/1
87.5kg x 8

Chinups - Assisted up to BW
-2 Plates x 4
-3 Plates x 4
-4 Plates x 4
-5 Plates x 4

Squat 10x5 50%
60kg x 10, 10, 10, 8, 7

Bench Press 10x5 50%
57.5kg x 10, 10, 8, 7, 6.

I felt that!, I've never done that much volume. RUINED!

Week: 1
Phase: 5+
Weight: 20st 4lbs

Deadlift 5/3/1
160kg x 7

OHP 5/3/1
52.5kg x 7

BB Row 3 x 10
60kg x 10, 9, 8

DL 10x5 50%
100kg x 10, 10, 10, 9, 8

OHP 10x5 50%
35kg x 10, 10, 8, 6

Week: 1
Phase: 3+
Weight: 20st 4lbs

Squat 5/3/1
97.5kg x 6

Bench Press 5/3/1
92.5kg x 6

Chinups - Assisted up to BW
-1 x 3
-2 x 3
-3 x 2
-4 x 5

Squat 10x5 50%
60kg x 10, 10, 9, 7, 8.

Bench Press 10x5 50%
52.5kg x 10, 10, 10, 7, 5.

The assistance work was better, slower and more controlled. Getting there. Liking 5/3/1 so far

Good session. The more you do 531 the more you'll enjoy it.

Cheers pal. Just wondering how long I should keep the BB stuff up for? I'm away on holiday from mid June so at least till then.

Don't change anything while it's working. If your progress starts to stall then you can look at little changes to make.

Good advice. Cheers!

Week 2
Phase 3+
Weight 20st 5lbs

Deadlift 5/3/1
170kg x 6. Nice

OHP 5/3/1
57.5kg x 5 not too bad. I've widened my grip as it looked too close. Feel it much more on my shoulders.

100kg DL x 10, SLDL x 10, DL x 10. Speed DL 2 x 5.

Push Press
50kg x 10, 5, 5, 5, 5. 5s were fast.

BB Curlz
20kg x 10, 10, 8, 6.

Week: 2
Phase: 1+
Weight: 20st 5lbs

Squat 5/3/1
102.5kg x 6

BP 5/3/1
97.5kg x 5

WG Pullups Assistance up to BW
Lat Pulldown 130lbs x 8, 8, 6

Squat 5x10 50%
60kg x 8, 8, 8, 8, 6

CGBP 5x10 50%
57.5kg x 10, 10, 10, 8, 6

Week: 2
Phase: 1+
Weight: 20st 5lbs

Deadlift 5/3/1
180kg x 5

OHP 5/3/1
60kg x 4

BB Row 3 x 10

DL 10x5 50%
100kg x 10, 10 speed. SLDL 100kg x 10 x 2

OHP 10x5 50%
40kg x 10, 10, 10

DB OHP
12.5kg x 10 x 2

Not enough energy for rows.

Crossfit today. Haha. f**ked!

Deload week.

Squats
50, 62.5, 75kg x 5

Bench
50, 60, 70kg x 5

Assisted Chins
4x5

Hi. We're practically the same chap. I'm 19.7st now but used to be 23st. I'm crap at benching but getting there. Following 531 too and good to see it is working for someone else.