T Nation

3/5/1 Powerlifting

Current Maxes used for this cycle

Benchpress: 350 1RM
Deadlift: 525 1RM
Squat: 520
OH press: 165

Monday 12/3/12 (I went off the wrong training sheet today)

Foam Roll

Deadlift:
5X190
5X240
3X285
3X385
3X405
3X1X430 (this is where I screwed up with wrong training sheet)

Front Squats with a pause at the bottom:
10X155
10X185
10X210

Good Mornings:
5X135
5X185
5X205

Reverse Grip Barbell Shrugs:
15X185
15X235
15X285

Hyperextensions:
12X w/35lb plate
12XBW
12XBW

Decline Crunches:
20X
16X
16X

Finished

Tuesday 12/4/12

Bench:
135X5
165X5
190X3
225X3
255X3
285X3
315X1
315X1
315X1

Dumbbell Flat bench:
10X60
10X70
10X75
10X80

Dips:
8XBW
8XBW
8XBW

Kroc Rows:
20X80
20X80
20X80
20X80

Close reverse grip lat pull downs:
12X100
12X100
12x100
12X100

Tricep Press downs:
15X120
15X120
15X120
15X120

Leg raises:
15X
15X
15X

Finished

Thursday 12/6/12

Squats:
Warm ups: 5X135
5X195
5X240
3X270

Working Sets: 3X330
3X375
3X425
1X470
1X470
1X470

Stiff Leg Deads: 10X160
10X190
10X220

Suspended Good Mornings: 5X135
5X185
5X185
5X185

Hyperextensions: 12XBW
12XBW

Saturday 12/8/12

OH Press:
Warm ups
5X60
5X70
3X90

Working sets
3X105
3X120
3X135
1X155
1X155
6X155(Was feeling extremely light so I gave it a few more reps)

Close grip bench:
10X225
10X275 (4 board)
5X295 (4 board)
5X315 (4 board)
5x335 (4 board)
(lifted alone didn’t want to get heavy without spotter)

Supported Chest Rows:
12X90
12X90
12X90

Band pull aparts:
15X
15X
15X

Hammer Curls:
15X25
15X25
15X25

Face pulls:
15X70
15X70
15X70
15X100

Tri Press downs pull apart rope:
40X60
40X60
30X60
30X60
30X60
30X60

Oblique Side bends:
10X80
10X80
10X80
10X80

DB Shrugs:
10X150
10X150
10X150
10X150

Felt pretty damn good afterwards.
Gym Time 1hr 30mins