5/3/1 for powerlifting

Training Logs
#1

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

Current maxes-

Bench 350
Deadlift 460
Squat 460
OH Press 150

#2

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

#3

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.

#4

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.

#5

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.

#6

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.