T Nation

5/3/1 for powerlifting

Here is my training log for 5/3/1 for powerlifting

Current maxes-

Bench 350
Deadlift 460
Squat 460
OH Press 150

Deadlifts 290 3x, 330 3x, 375 3x, 415 3 singles

Front squats paused- 150 10x, 180 10 x, 210 10x

Suspended good mornings- 135 5x, 185 5x, 205 5x

Power shrugs 135 3 x of 15

Body weight hypers- 3 x 12

Body weight decline crunches 3 x 20

Foam roll 10 minutes along with stretching

Bench warmup- Bar 20x, 95 10x, 135 5x (2x)

Working sets- 220 3x, 260 3x, 285 3x, 315 1x 3x

Incline bench- 145 10x, 165 10x, 195 2 sets of 5 paused reps

T-Bar pull-downs- 100 12x, 100 12x, 90 12x

Front raises 40lbs 3x15

Preacher curls 3x 15

Average band press downs 4x25

Gym time 1hr 15 mins.

Foam roll 10 mins along with bands to stretch the hamstrings

Squat session-

Warmup- 135 3x, 195 5x, 240 5x, 270 3x,

Working sets- 290 3x, 330 3x, 370 3x, 415 for 3 singles (Last single was a grinder)

Stiff leg deads- 160 10x, 190 10x, 220 10x

Suspended Good Mornings- 135 5x, 185 5x, 185 5x, 185 5x

Hyper extensions- 2 sets of 12 with just body weight.

Gym time 1hr.

Foam roll 10 mins and stretched rotators with resistance band

OH PRESS- 95 3x, 110 3x, 120 3x, 135 for 3 singles

4 board close grip bench- 225 3x, 275 3x, 315 3x, 335 3x. Added ram- 365 3x, 405 3x

Pullups- 4 sets of 5 with body weight

Band pull-aparts 3 sets of 15

Supported row- 90lbs 3 sets of 12

Tricep pressdown with average band- 4 sets of 25

Hammercurls 3 sets of 15

Decline situps 2 sets of 25 and 1 set of 15

Gym time 1hr and 10mins.

Deadlift day-

Warmup- Stretched for 5 minutes then hit 225 3x1 from the floor

Working sets-

275- 1x5, 315 1x5, 365 1x5

Front Squats

135 1x3, 180 1x8, 210 1x8, 240 1x8

Suspended Good Mornings

185 1x5 4x

Powershrugs

135 1x12, 155 1x12, 165 1x12

Leg Raises off a flat bench- Body-weight- 3x15

Gym time 50 Minutes. This was a brutal session.