Progress Blog



Since my last blog post I have completed my Week 1 of the 5/3/1 Routine and begun Week 2 this week. Steadily increasing the weights and intensity. My power and strength are coming back.

Week 1 Push Press working towards a 380lb press on week 5

  • 5X130
  • 5X165
  • 3X195
  • 5X245
  • 5X260
  • 6X280
  • 10X245
  • 10X245
  • 10X215
  • 10X190
  • 10X190


Sets of 5 to increase strength and sets of ten to improve muscle endurance.

I then set up my log press in the squat rack to do some Seat Strict Presses. I worked up to an easy 250lbs.

Week 2 Push Press

  • 5x130
  • 5x165
  • 3x195
  • 3x260
  • 3x280
  • 3x295
  • 10x245
  • 10x245
  • 10x215
  • 10x190
  • 10x190


Again I then did some Strict Log Pressing from the seated position and worked up to 290lbs. Very happy with this pressing session with plenty more to come.

Week 2 Close Grip Bench Press working towards a 480lb on week 5

  • 5X175
  • 5X220
  • 3X260
  • 3X350
  • 3X370
  • 6X390
  • 10X325
  • 10X325
  • 10X285
  • 10X255
  • 10X255


Again some nice sets of 5 to build strength and higher 10 rep sets to build muscle endurance.

Deadlift Week2 and Bench Press Week3 coming next time..................watch this space!