Figured I’d go ahead and start writing down a log here. Background: 18 years old, freshman at Ohio State, been lifting almost 4 years and have done a lot of bodybuilding type work but starting to get into powerlifting. My current program is the 5/3/1 Boring but Big Challenge.
Maxes:
Squat: 355lb
Bench: 255lb
Deadlift: 435lb
Here’s the workouts from the past week and a half to catch me up on this log.
Mon. 10/13:
Lower Body 1
Squats 5
WU 45 x 15
WU 95 x 10
WU 135 x 5
WU 185 x 3
1 210 x 5
2 240 x 5
3 270 x 9
Deadlifts 10
WU 135 x 5
1 195 x 10
2 195 x 10
3 195 x 10
4 195 x 10
5 195 x 10
Leg raises 10-20
1 15
2 15
3 10
4 10
5 10
Wednesday 10/15
Upper Body 1
Bench press 5
WU 45 x 10
WU 65 x 8
WU 95 x 5
WU 115 x 3
WU 135 x 3
1 150 x 5
2 175 x 5
3 195 x 10
Overhead press 10
WU 45 x 10
1 65 x 10
2 65 x 10
3 65 x 10
4 65 x 10
5 65 x 10
Pull-ups 10
1 10
2 10
3 10
4 10
5 10
Barbell curls 10
1 50 x 10
2 50 x 10
3 50 x 10
Band pushdowns 20
1 20
2 20
3 20
Band face pulls 10
1 10
2 10
3 10
4 10
Friday, 10/17
Lower Body 2
Deadlifts 5
WU 135 x 5
WU 135 x 4
WU 185 x 3
WU 225 x 2
1 255 x 5
2 295 x 5
3 330 x 7
Squats 10
WU 45 x 15
WU 95 x 10
WU 135 x 5
1 160 x 10
2 160 x 10
3 160 x 10
4 160 x 10
5 160 x 10
Swiss ball crunches 10-20
1 10
2 10
3 10
4 10
5 10
Saturday, 10/18
Upper Body 2
Overhead press 5
WU 45 x 10
WU 45 x 8
WU 65 x 5
WU 75 x 2
1 85 x 5
2 100 x 5
3 110 x 10
Bench press 10
WU 45 x 10
WU 95 x 8
1 115 x 10
2 115 x 10
3 115 x 10
4 115 x 10
5 115 x 10
Barbell rows 10
1 135 x 10
2 135 x 10
3 135 x 10
4 135 x 10
5 135 x 10
Incline DB curls 10
1 20 x 10
2 20 x 10
3 20 x 10
Skullcrushers 10
1 65 x 10
2 65 x 10
3 65 x 10
DB lateral raises 10
1 20 x 10
2 20 x 10
3 20 x 10
4 20 x 10
Monday 10/20
Lower Body 1
Squats 3
WU 45 x 15
WU 95 x 10
WU 135 x 5
WU 185 x 3
1 225 x 3
2 255 x 3
3 285 x 6
Deadlifts 10
WU 135 x 10
1 205 x 10
2 205 x 10
3 205 x 10
4 205 x 10
5 205 x 10
Leg raises 10-20
1 15
2 15
3 15
4 15
5 15
Wednesday 10/22
Upper Body 1
Bench Press 3
WU 45 x 15
WU 45 x 10
WU 95 x 8
WU 115 x 5
WU 135 x 3
1 160 x 3
2 185 x 3
3 210 x 7
Overhead press 10
WU 45 x 10
1 70 x 10
2 70 x 10
3 70 x 10
4 70 x 10
5 70 x 10
Pull-ups 10
1 5 x 10
2 5 x 10
3 5 x 10
4 5 x 10
5 5 x 10
Barbell curls 10
1 55 x 10
2 55 x 10
3 55 x 10
Band pushdowns 20
1 20
2 20
3 20
Band face pulls 10
1 10
2 10
3 10
4 10
Band crunches 10-20
1 20
2 20