T Nation

J4GGA2's Journal

powerlifting
strength
beginners
t-ransformation2018

#1

Let it be known, ye people of T-Nation, I suck. In over a year of consistent training, my strength is abysmal, conditioning has regressed and my cravings are far more powerful than even some of YOU. So, this is my 28-week solution.

- I will train with 5s PRO, 5x5 FSL, four times a week
- I will follow the NOV Template
- I will use Triumvirate assistance
- I will continue to follow the Anabolic Diet

Surprise (and rejoice), T-Nation. Welcome to 28 weeks of even more 5/3/1; I hope you’re excited about something new and refreshing.

exeunt

Edit: On advice from some kind gentlemen over on the Powerlifting forum, I’ve cut AMRAP sets from my plan and will stick to 5’s PRO for the coming 28 weeks.

Edit 2: This bio is pretty irrelevant now. On Juggernaut, eating like a normie


#2

Week 1: TM Test Week
Squats

Warm Up:
-Ankle and shoulder mobility
-Lazy Lifter
-4x5 Standing Vertical Jumps

Strength:
20 x 3
30 x 3
40x 3
50 x 3
55 x 3
65 x 3
75 x 3 x 2 (First set was slow, but I knew I could get this weight. The second set was much faster)
80 x 3 (Grinder)

Training Max: 75kg

Assistance:
Barbell Rows: 3x5 @ 60kg (warm-up sets at 40kg, 50kg)
Hanging Leg Raises: 5x6

Conditioning:
5 rounds of the following complex, 5 reps each: Empty Bar
-Row
-Hang Clean
-Front Squat
-Strict Press
-Back Squat
-Good Morning

Time: 75 minutes


#3

Week 1: TM Test Week
Press

Warm Up:
-Shoulder Mobility
-Lazy Lifter
-4x5 Med Ball Push Presses

Press:
20x3
25x3
30x3
32.5x3
37.5x3
40x3
42.5x2 (grinder)

TM: 40kg

Assistance:
52 Pullups
30 Dips

Conditioning:
7 Hill Sprints, ~50m at 30-40% gradient

Total Time: 69min


#4

He’s got a log finally. Welcome


#5

Thanks man, I’ve been trying to spare myself the embarassment :rofl:


#6

Try posting some videos of your big lifts occasionally as well that was very helpful for me.


#7

Definitely. Right now I’m getting an insanely long form check on my squats in the PL category, so I didn’t wanna put that atrocity up on here yet


#8

TM Test Week
Deadlifts, trying out Conventional and Sumo

Mobility:
Lazy Lifter
Hamstring Rolling

Warm-Up:
5x3 Standing Broad Jumps

Deadlifts: Alternating sets of Sumo and Conventional
60x3x2
70x3x2
80x3x2
90x3x2
95x3x2 (grinders, technical breakdown)

Suitcase Isohold:
30s each side at 40 kilos

Conditioning:
10 minute of EMOM Hang cleans at 55kg

TM: 90kg, conventional

Conventional and sumo felt broadly the same until the heavy sets, where my lack of experience pulling from a wide stance showed. I probably would have easily made 95x3 if I only did conventional today, but it was important for me to figure out what style suited me best.

90kg


95kg



MarkKO's Training Log
#9

The last repu of your second conventional set is actually decent. The others you lean back instead of locking out. Your sumo is basically conventional with a wide stance. Stick with conventional.


#10

Thanks for the tips. That rep looked good because one of the trainers told me to lock my quads out, which I never realised was something I was doing


#11

TM Test Week
Bench Press

Mobility:

  • Lazy Lifter

Warm-Up:

  • 5x3 Med Ball Chest Passes
  • 5x10 Band Dislocates
  • 5x10 Band Pull-Aparts

Bench-

  • 20x5x2
  • 27.5x5
  • 35x3
  • 42.5x4 (miscounted)
  • 50x3
  • 55x3
  • 60x3, 2

TM: 55kg

Assistance:

  • 3x10 Incline DB Press (Palms In) @ 12.5, 15, 15 each
  • 3x10 One Arm DB Rows @ 17.5, 15, 15 each

Conditioning:

  • 6 25m sprints at ~70-90% gradient

TM Bench 55kg


#12

3’s Week: Cycle 1
Squats

Mobility:

  • 3x10 Ankle Dorsiflexions
  • 3x10-15 Band Dislocates
  • 3x10-15 Band Pull-Aparts
  • Lazy Lifter

Warm-Up:

  • 30x5/37.5x5/45x3 Squats, superset with
  • 3x5 Standing Vertical Jumps

Squats:

  • 52.5x5
  • 60x5
  • 67.5x5

Deadlifts: FSL

  • 62.5x5x5, EMOM Sets

Assistance:

  • Overhand Barbell Row, Shoulder-Width: 60x5x5
  • Hanging Leg Raises, Toes to Bar: 6, 6, 6, 3, 2, 1, 3, 3 (30)

Conditioning: Empty Barbell Complex

  • 5 rounds, 60s rest between rounds
  • 5 Rows
  • 5 Hang Cleans
  • 5 Front Squats
  • 5 Strict Presses
  • 5 High-Bar Squats
  • 5 Good Mornings

Time (Excluding Mobility):
1:00:47


#13

Good lifting, couple things I’d say from the videos is the bench looked really weird, I think your hands are too wide considering you aren’t very wide as a person (what’s your bw btw). Also squats looked good except your head would move, keep it at a fixed spot somewhere.


#14

Like 156-158lbs at 5’10. Hyuuuuge
I do have really long arms, but I’m also not completely sure what i’m doing with bench. Luckily, I’m training that today so I can get some more vids up.


#15

3’s Week: Cycle 1
Bench

Mobility:

  • 3x10-12 Dorsiflexions
  • 3x10-15 Band Dislocates
  • 3x10-15 Band Pull-Aparts
  • Lazy Lifter

Warm-Up:

  • 22.5x5/27.5x5/32.5x3 Bench Press, superset with
  • 3x5 6kg Medicine Ball Chest Throws

Bench:

  • 37.5x5
  • 45x5
  • 50x5 (This set was a huge grind, even though 55kg was a relatively easy triple last week. I think wearing trainers instead of my chucks made it harder to get solid leg drive.)

FSL Press:

  • 20x5
  • 25x3
  • 27.5x5x5 (EMOM Sets)

Assistance:

  • Incline Dumbbell Press (Palms-In): 15kg each hand for 10/10/10/8+2/6+4
  • One-Arm Dumbbell Row: 15kg each hand for 5x10

Conditioning:

  • Wet today, so no hill sprints. Instead, I did six 30s sprints on the exercise bike, with 30s rest between sets

Time (Excluding Mobility):
1:02:42


#16

I’m in


#17

Just finished up an hour of indoor bouldering. This is rapidly becoming my favourite non-gym sport/activity and is probably going to replace walking for easy conditioning some time soon


#18

3’s Week: Cycle 1
Deadlift

TM: 90kg

Mobility:

  • 3x10-12 Right Ankle Dorsiflexions, superset with
  • 3x10-15 Shoulder Dislocates w/ Band, superset with
  • 3x10-12 Left Ankle Dorsiflexions w/ Band, superset with
  • 3x10-15 Band Pull-Aparts
  • Lazy Lifter

Warm-Up:

  • 2x3 Standing Broad Jumps
  • 35x5/45x5/55x5 Deadlifts, superset with
  • 3x3 Standing Broad Jumps

Deadlifts:

  • 62.5x5
  • 72.5x5
  • 80x5

Squats, FSL:

  • 30x5
  • 37.5x5
  • 45x5
  • 57.5x5x5, EMOM (misread my logbook, should have used 52.5kg)

Assistance:

  • Good Mornings: 5x10 @ 20, 25, 30, 35, 40
  • Suitcase Iso Holds: 3 sets @ 40kg for 30s, 50kg for 30s, 50kg for ~ 18s

Conditioning:

  • Hang Clean EMOM Ladder: 1, 2, 3, 4, 5 reps for 2 rounds @ 50kg

Time (excluding mobility):
1:04:45


#19

3’s Week: Cycle 1
Press

Mobility:

  • 3x10 Right Ankle Dorsiflexions w/ Band
  • 3x10-15 Shoulder Dislocates w/ Band
  • 3x12 Left Ankle Dorsiflexions w/ Band
  • 3x10-15 Band Pull-Aparts
  • Lazy Lifter

Warm-Up:

  • 20x3/20x5/25x3 Press, superset with
  • 3x5 Medicine Ball Push Throws @ 4kg

Press:

  • 27.5x5
  • 32.5x5
  • 35x5

Bench, FSL:

  • 30x3
  • 37.5x5x5, EMOM

Assistance:

  • 2x5, then 10x4 Chins, varying grip and width
  • 10x4 Dips

Conditioning:

  • 2 hill sprints (more like runs) for 120-150m at 50-60% incline

Time (exclusing mobility):
1:02:18


#20

Just curious about all this dorsiflexion stuff. Any specific purpose?