5/3/1 Beginner - Thursday

December 18, 2025 at 05:28 AM

Edit Log

Total Weight

20,675 lbs

Total Volume

20,675 lbs

Personal Records

42 🏆

Duration

75 min

Good mornings

Set 1: 45 lbs × 5 reps

🏆 PR
~52.5 1RM

Set 2: 45 lbs × 5 reps

🏆 PR
~52.5 1RM

Set 3: 55 lbs × 3 reps

🏆 PR
~60.5 1RM

Set 4: 65 lbs × 3 reps

🏆 PR
~71.5 1RM

Set 5: 75 lbs × 3 reps

🏆 PR
~82.5 1RM

Set 6: 80 lbs × 20 reps

🏆 PR
~133.3 1RM

Set 7: 55 lbs × 5 reps

🏆 PR
~64.2 1RM

Set 8: 55 lbs × 5 reps

🏆 PR
~64.2 1RM

Set 9: 65 lbs × 5 reps

🏆 PR
~75.8 1RM

Set 10: 65 lbs × 5 reps

🏆 PR
~75.8 1RM

Set 11: 65 lbs × 5 reps

🏆 PR
~75.8 1RM

Deadlift

Overhead press

Set 1: 45 lbs × 5 reps

🏆 PR
~52.5 1RM

Set 2: 45 lbs × 5 reps

🏆 PR
~52.5 1RM

Set 3: 55 lbs × 5 reps

🏆 PR
~64.2 1RM

Set 4: 65 lbs × 4 reps

🏆 PR
~73.7 1RM

Set 5: 75 lbs × 3 reps

🏆 PR
~82.5 1RM

Set 6: 80 lbs × 11 reps

🏆 PR
~109.3 1RM

Set 7: 65 lbs × 5 reps

🏆 PR
~75.8 1RM

Set 8: 65 lbs × 5 reps

🏆 PR
~75.8 1RM

Set 9: 65 lbs × 5 reps

🏆 PR
~75.8 1RM

Set 10: 65 lbs × 5 reps

🏆 PR
~75.8 1RM

Set 11: 65 lbs × 5 reps

🏆 PR
~75.8 1RM

Incline bench press

Set 1: 60 lbs × 10 reps

🏆 PR
~80.0 1RM

Set 2: 60 lbs × 10 reps

🏆 PR
~80.0 1RM

Set 3: 60 lbs × 10 reps

🏆 PR
~80.0 1RM

Set 4: 60 lbs × 10 reps

🏆 PR
~80.0 1RM

Hammer curl

Set 1: 30 lbs × 10 reps

🏆 PR
~40.0 1RM

Set 2: 30 lbs × 10 reps

🏆 PR
~40.0 1RM

Set 3: 30 lbs × 10 reps

🏆 PR
~40.0 1RM

Set 4: 30 lbs × 10 reps

🏆 PR
~40.0 1RM

Chair dip

Set 1: 160 lbs × 10 reps

🏆 PR
~213.3 1RM

Set 2: 160 lbs × 10 reps

🏆 PR
~213.3 1RM

Set 3: 160 lbs × 10 reps

🏆 PR
~213.3 1RM

Set 4: 160 lbs × 10 reps

🏆 PR
~213.3 1RM

Bench row

Set 1: 30 lbs × 10 reps

🏆 PR
~40.0 1RM

Set 2: 30 lbs × 10 reps

🏆 PR
~40.0 1RM

Set 3: 30 lbs × 10 reps

🏆 PR
~40.0 1RM

Set 4: 30 lbs × 10 reps

🏆 PR
~40.0 1RM

Dragon thruster

Goblet squat

Set 1: 40 lbs × 10 reps

🏆 PR
~53.3 1RM

Set 2: 40 lbs × 10 reps

🏆 PR
~53.3 1RM

Set 3: 40 lbs × 10 reps

🏆 PR
~53.3 1RM

Set 4: 40 lbs × 10 reps

🏆 PR
~53.3 1RM