5/3/1 natural training log

[midevilironsmasher]

Military press for the military man.
OHP
3x115
3x130
6x145
Seated OHP
140x5x10
BB Shrugs
185x3x15
1A facepull/ 1B upright row Superset
1A 45x15
1B 95x15
X4 sets.

Pure Awesomeness.
If there is a zombie outbreak I will be so pissed. I need to squat 500 this year.

 

[midevilironsmasher]

Are you doing the Wendler conditioning aspect of 5/3/1

Strongman/cardio/circuit training on sundays.
Truck push, Sledge work. Log Flip, Sand Berm Sprints and Farmers walk.

 

[themondtster]

Subbed.

F a zombie outbreak. Just barricade yourself in the gym with a generator, and fridge and supplies and keep going. If they get in just beat em in the head with a barbell.

 

[midevilironsmasher]

Backside day.
Stayed away from deads today to give my groin some more rest. I think I'll be 100% in a week or two. My buddy however pulled 380 for 10 today.
Strict BB row
195x5x10
Cable row
195x5x10
Lat pulldown wide
180x3x12
GHR(tubing for assistance)
3x8
Hypers
25lbx3x10

 

[midevilironsmasher]

STRONGMAN SATERDAYS
I will remember to bring my phone or the hd pro next time. Me and Ironobliterator had a blast today.
Sled drag (2 plates plus 200lb man on top)
30 yrds x5
Farmers Carry (2 155lb Barbells in each hand)
30 yrds x5
Super dense heavy short log flips
5x5
Granite stone lifts (I would guess its a 200 lb stone?)
3x5

I love this workout. My forearms are on fire. Next time we are gonna add more sprints and and carries like stone carry.

 

[midevilironsmasher]

Bench day
I had a less than stellar day today. It was my own fault. I didnt have the mind set i usually have going in the gym. Went to bed around 1 AM and just felt dehydrated today. I could feel it big time during the 5x10 portion of the workout. Also during the warmup up today i was trying out something new with my feet more out in stead of tucked under me. I think this is a better position for me because i felt so stable. Any advise on this would be appreciated. Tear my **** up if you want but just remember I'm going more for a powerlifting style. Thanks guys.
Bench
5x205
3x235
3x260
DB Bench (palms facing eachother)
85x5x10
Decline Skullcrush
95x5x10
Tricep pull down
70x3x10
Dropset

 

[midevilironsmasher]

531 bench day first cycle through - YouTube
Heres the vid

 

[princeofsin]

Good post good luck!

 

[midevilironsmasher]

Sorry for the messed up angle on the squat for the working sets. The phone fell down and I didn't check to see if the lighting and angle was all good. Super pissed about this. As you can see I work my way down to the box. I start with a plate and a pad and then work down.
Box Squat
305x5
350x3
390x3
Leg Extension (Slow Tempo)
45plate 3x10
Leg Press Machine(Slow Tempo)
230x5x10
Walking Lunges
135x2x10
GHR(Bands Assisted)
3x8

5/3/1 Squat W3 C1 - YouTube

 

[midevilironsmasher]

Felt awesome today. Shoulders are on fire.
Military Press
5x120
3x140
3x155
Shoulder Press
70x4x10
Drop set all the way down to 30lb
Side Lateral Raise
20x3x10
SuperSet (Shrug/Facepull/Upright Row)
3sets 195/45/85
Got my slingshot in today so I figured I try it out today after the shoulder workout
135x10
185x5
225x5
275x3
315x3 <Easy (felt like I could've don't 5 or 6 reps)
If your wondering I bought the slanger because eventually I want to try out geared powerlifting and compete. I've also been dealing with pretty bad tendonitis in my elbows and some shoulder pain. Also My gym partner has serious shoulder problems. I will use this throughout my 5/3/1 program and either raise the max by 10% or maybe just go for reps on the last sets.