I’ve never competed in powerlifting, but I want to some day. Right now I just want to get stronger. I’m a big Jim Wendler fan so I am starting his 531 program. so far I love it. Here is my first week’s workouts.
Deadlifts: warmup sets- 135x5, 155x5, 185x3. Working sets-200x5, 230x5, and 260x5.
Boring but big assistance- more deads with Fat Grips- 135x10x5
Bench- warmup sets-95x5, 115x5, 135x3. working sets-150x5, 175x5, and 200x5.
BBB assistance- more bench with fat grips-135x10x5
DB rows- 50x10x5
Squat- warmup sets- 95x5, 115x5, 135x3. working sets- 150x5, 170x5, and 195x5.
BBB assistance- more squats-135x10x5
Stiff legged Deadlifts with Fat Grips- 135x10x5
Mil. Press-warmup sets- 45x5, 65x5, 85x3. working sets- 95x5, 105x5, and 120x10.
BBB assistance- more presses with fat grips- 65x10x5
current training maxes are: deadlift-300, bench- 230, squat 225, and mil press- 140
current training maxes are %90 of what my true 1RM maxes are at the start of this program.
Other miscellaneous information: I have only been working out consistently for a couple of years. I am 21 and I’m a college student. I try to do interval sprints twice a week on days i don’t lift weights.
Main Goals- get bigger, get stronger, and just move north of vag.