Inspired by the other 5/3/1 Log

Yano

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I have been using the calculator on https://blackironbeast.com/5/3/1/calculator. These are the TRaining Maxes I am going off of.

View attachment 55888

Then the calculator sets the rep progression based on 5/3/1 percentages which is what you see in my spreadsheet img. The jumps it gave me are 15, 15, 20 for the working sets. And on the final set you AMRAP. The 3 sets prior are just warmups. Is this not correct?
Right on! , I was just making sure you didn't blow one of your calculations , Lord knows i have haahaha.
 
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Deadlift.

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Well at least my DL is progressing (though it was so weak to begin with it could only go up).

Cardio: 4 x 5 min. intervals at 6.5 mph, 7.0, 6.0, 6.0 alternating with 5 mins @ 4mph. Total Distance: 4 miles.

Macros:

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Bench Day.

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Felt pretty fukn good today. 265 x 7 not a PR but trending in the right direction. And I'm close to getting the panties off this 31 year old hottie who runs the treadmill next to me (I'm 46 FYI). Might ask her out this weekend. NGL, kinda having fun with the tease/flirt game, though. I like it when they thirsty.

Cardio: 4 x 5 min. intervals at 6.0 mph, 6.3, 6.6, 7.0 alternating with 5 mins @ 4mph. Unspecified cooldown period @3.8 mph. Total Distance: 4.65 miles.

Macros:

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Squat Day.

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Got 10 good ones at 275. Legs are feeling a lot stronger and solid too.

Cardio: 4 x 5 min. intervals at 6.0 mph, 6.0, 6.0, 6.0 alternating with 5 mins @ 4mph. Unspecified cooldown period @3.8 mph. Total Distance: 4.0 miles.

Macros:

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Catch up posting.

Saturday lifts were just supplemental non-programming.

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Cardio: 4 x 5 min. intervals at 6.0 mph, 6.3, 6.6, 7.0 alternating with 5 mins @ 4mph. Final minute run @ 8.0 mph. Unspecified cooldown period @3.8 mph. Total Distance: 4.5 miles.

Macros:

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Sunday with no football means more time for cardio. Did a lowkey tmill run x 5 min. intervals at 6.0 mph, 6.0, 6.0, 6.0 alternating with 5 mins @ 4mph. Unspecified cooldown period @3.8 mph. Total Distance: 4.0 miles.

Macros:

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And today was Press day.

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160 for 4. Not bad. My best is 165 x 5 x 3 sets but I weighed 50 lbs more at the time. Getting close to where I was but being 190 lbs. feels good.

Cardio: 4 x 5 min. intervals at 6.0 mph, 6.3, 6.6, 7.0 alternating with 5 mins @ 4mph. Unspecified cooldown period @3.8 mph. Total Distance: 4.6 miles.

Macro:

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Wednesday was cardio only.

Cardio: 8 x 5 min. intervals at 6.0 mph alternating with 5 mins @ 4mph. Unspecified cooldown period @3.8 mph. Total Distance: 10.5 miles.

Today:

Bench.

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280 x 3. Not bad for a guy that weighed in at 189 lbs. this morning. Can't complain too much about the slight dip in PB when you're 50 lbs. lighter in fat. Fair trade.

Cardio: 4 x 5 min. intervals at 6.0 mph, 6.3, 6.6, 7.0 alternating with 5 mins @ 4mph. Unspecified cooldown period @3.8 mph. Total Distance: 4.49 miles.

Macros:

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Yano

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Wednesday was cardio only.

Cardio: 8 x 5 min. intervals at 6.0 mph alternating with 5 mins @ 4mph. Unspecified cooldown period @3.8 mph. Total Distance: 10.5 miles.

Today:

Bench.

View attachment 56084

280 x 3. Not bad for a guy that weighed in at 189 lbs. this morning. Can't complain too much about the slight dip in PB when you're 50 lbs. lighter in fat. Fair trade.

Cardio: 4 x 5 min. intervals at 6.0 mph, 6.3, 6.6, 7.0 alternating with 5 mins @ 4mph. Unspecified cooldown period @3.8 mph. Total Distance: 4.49 miles.

Macros:

View attachment 56086
Down 50 and still putting weight on the bar is the golden ticket , nice work man. That shit aint fun
 
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YOUR CRUSHING IT BEOTHER💪😎

Thank you bro.

Saturday was supplemental day.

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Cardio: 4 x 5 min. intervals at 6.0 mph, 6.3, 6.6, 7.0 alternating with 5 mins @ 4mph. Unspecified cooldown period @3.8 mph. Total Distance: 4.49 miles.

Macros:

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Sunday I did fuckall because Super Bowl and my gym closed early.

So this week is a deload week. I'm not going to post daily as there won't be any lifts that will be challenging. Just doing 60% 1RM so I'm gonna post my schedule and see you all next Monday.

Monday:
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Tuesday:

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Wednesday:

Just cardio.

Thursday:

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Friday:

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