Lactating 5/3/1

Badger67

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Competed recently and took 2nd BJJ GI. Not happy with the results.

Giving 5/3/1 another try and running Lactate Threshold conditioning 2x per week.
Odds and ends are done at home when I can.
Restarting with lower weight than typical to really focus on form.

So starting from:
Trapbar Dead 275
Squat 230
Cable row 160 x 3-5 (didn't do a 1RM)
DB OHP 55 (no 60's to test that day)


Saturday April 1

Deadlift
3 x 5 @ 205


Row Cables
3 x 5 @ 120

Supine ring rows
3 x fail


Delt raises
3 x 10-20


Sunday April 2
Week 1 Day 2
Squat

3 x 5 @ 170

OHP
3 x 5 @ 40lb DB
3 x 10 @ 50%

Bent Row Machine
3 x Fail @45lb

Hamstring curls
4 x 8-12 @ 70lb
 
April 3

Warm up 5 minutes @ 120-130 BPM, rest 90 seconds (walking)


Intervals

6 minutes of Zone 3, 140-150BPM , 90 seconds rest (walking)

4 minutes of Zone 4, 150-160BPM, 90 seconds rest (walking)

2 minutes of Zone 5a, 160-165BPM, 90 seconds rest (walking)

Steady state

6 minutes of Zone 1, 130-135BPM, 90 seconds rest (walking)

Intervals

6 minutes of Zone 3, 140-150BPM , 90 seconds rest (walking)

4 minutes of Zone 4, 150-160BPM, 90 seconds rest (walking)

2 minutes of Zone 5a, 160-165BPM, 90 seconds rest (walking)

Cool Down

4 Minutes, 130 – 135BPM
 
Saturday April 8
Trapbar deadlift
3 x 3 @ 230 (12R last set)

Row cable
3 x 3 @ 130 (9R last set)
Row cable burnouts no rest
15 x 100
15 x 70
15 x 55

Supine ring rows
3 x fail

Delt raises
3 x 15 @ 12lb

Sunday April 9

Intervals

6 minutes of Zone 3, 140-150BPM , 90 seconds rest (walking)

4 minutes of Zone 4, 150-160BPM, 90 seconds rest (walking)

2 minutes of Zone 5a, 160-165BPM, 90 seconds rest (walking)

Steady state

6 minutes of Zone 1, 130-135BPM, 90 seconds rest (walking)

Intervals

6 minutes of Zone 3, 140-150BPM , 90 seconds rest (walking)

4 minutes of Zone 4, 150-160BPM, 90 seconds rest (walking)

2 minutes of Zone 5a, 160-165BPM, 90 seconds rest (walking)

Cool Down

4 Minutes, 130 – 135BPM
 
April 9
Mobility at home

Foam roll: Glutes, quads, low back.

Self release: calves, pecs, forearms

Banded Scarecrows (3s isohold at each position)
3 x 8

SOT Press (i come out of the hole after racking)
3 x 6 @ 15lb DB

KB windmill
3 x 5/side @ 20lb

Scap push ups
3 x 10 (3s iso hold at top)

Banded Lunge press
3 x 6 (5s iso holds)
Surprisingly good at allowing the hip flexors to relax.
 
Quite an interesting name for a training log.




I am ashamed to say I had something else in mind when I read the title.
 
Missed a few days due to work and court hearings.

Week 2 Day 2
April 14,
KB Split Snatch

3 x 3 @ 30
3 x 3 @ 45
Squat
3 x 3 (7) @ 185
OHP
3 x 3 (10) @ 40
Hamstring Curl
3 x 10 @ 80
Leg Extension
3 x 10 @ 80
Single arm DB Bench Press
2 x 10 @ 35
2 x 8 @ 40
Incline DB Flye’s
2 x 15 @ 30
 
Welcome to the logs friend!
 
April 15: LT

Warm up 5 minutes @ 120-130 BPM,
rest 90 seconds (walking)


Intervals

6 minutes of Zone 3, 140-150BPM , 90 seconds rest (walking)
4 minutes of Zone 4, 150-160BPM, 90 seconds rest (walking)
2 minutes of Zone 5a, 160-165BPM, 90 seconds rest (walking)
6 minutes of Zone 1, 130-135BPM, 90 seconds rest (walking)
6 minutes of Zone 3, 140-150BPM , 90 seconds rest (walking)
4 minutes of Zone 4, 150-160BPM, 90 seconds rest (walking)
2 minutes of Zone 5a, 160-165BPM, 90 seconds rest (walking)

Cool Down
4 Minutes, 130 – 135BPM

Lat. Delt Raises

2 x 15 @12

Rear Delt Raises
2 x 15 @ 12

Tricep Push downs
4 x 10 @ 80 (2s iso hold)
 
April 16
Deadlift

1 x 5 @ 205
1 x 3 @ 220
1 x 10 @ 235

Cable Row
1 x 5 @120
1 x 3 @ 130
1 x 7 @ 135
Supersets no rest
1 x 10 @ 100
1 x 10 @ 85
1 x 5 @ 70
1 x 5 @ 55

Sprints
10s X 5 sprints, rest 60s
Reached a top speed of 16.4mph and a low of 15.9mph on the last set.
Max HR was 188 during each sprint, except the first which was 170

Happy Easter all, enjoy foods.
 
Last edited:
April 20, 2017

KB Split Snatch

3 x 3 @ 30
3 x 3 @ 45

Squat
1 x 5 @ 170
1 x 3 @ 185
1 x 1 (5) @ 190
Hamstring Curl
3 x 10 @ 80
Leg Extension
3 x 10 @ 80
Single arm DB Bench Press
2 x 10 @ 35
2 x 8 @ 40
Incline DB Flye’s
2 x 15 @ 30

April 23, 2017
Deadlift

3 x 5 @ 215 (last set hit 10)
Cable Row
3 x 5 @ 125 (last set hit 10)
1 x 5 @ 105
1 x 5 @ 90
1 x 7 @ 75
1 x 10 @ 60
Lateral Delt Raises
2 x 15 @ 12
 
April 25, 2017

Squats
3 x 5 @ 175 (last set of 12)

OHP
3 x 5 @ 35 (last set of 10)

Cable Rows
3 x 12 @ 100 (2s holds at the end)
Supersets
1 x 5 @ 85
1 x 5 @ 70
1 x 10 @ 55

6 minutes of Zone 3, 140-150BPM , 90 seconds rest (walking)
4 minutes of Zone 4, 150-160BPM, 90 seconds rest (walking)
2 minutes of Zone 5a, 160-165BPM, 90 seconds rest (walking)
6 minutes of Zone 1, 130-135BPM, 90 seconds rest (walking)
6 minutes of Zone 3, 140-150BPM , 90 seconds rest (walking)
4 minutes of Zone 4, 150-160BPM, 90 seconds rest (walking)
2 minutes of Zone 5a, 160-165BPM, 90 seconds rest (walking)

Cool Down
4 Minutes
, 130 – 135BPM

This run sucked after squats.
 
Last edited:
Forgot to add, I Will not consume so much caffeine in a day when doing this. It was hard to maintain the appropriate heart rate over 160.
 
Deadlift
3x3 @ 230 (last set of 10)

Cable row
3x3 @130 (last set of 11)

Delt raises
4 x 12 @12

Lateral leg lifts
4 x 10
 
Squat
3x3 @ 195 (last set of 10)

Ohp
3 x 3 @ 35 (last set of 11)

Tricep push down
3 x 10 @ 100.

Leg extensions
3 x 10 @ 65 with good iso holds

Hamstring curls
4 x 10 @ 90.
 
Friday May 5
Elderly fitness 9-11am
Same lass basically focusing on glute training, upper arm strength and balance.

Lateral Delts
3 x 15 @ 12
2 x 15 @ 10

Posterior delts

3 x 15 @ 10

Saturday may 6
Deadlift

1 x 5 @ 215
1 x 3 @ 230
1 x 8 @ 245

Cable rows
1 x 5 @120
1 x 3 @ 130
1 x 8 @ 135

Glutes felt fatigued from the fitness class i ran yesterday.
 
Planning on Retesting my LT this week then seeing if i need to up it or leave it as is for another two months.
 
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