Hello, I am new to this forum and have decided to start a training log for my first program. About Me - Age-16, Weight-170Lb. Best Lifts Are DL-150KG, Squat-100KG, Bench - 90KG X2, OHP - 70KG. I have been training for a year now and have been running a 5/6 day bro split for the past 11 months, I have now decided that I would prefer to start power lifting now instead.
Day 1 -
Warm Up - Incline Treadmill - 5 Minutes, Leg Extension + Curl - 2 Sets Of 10 Reps, Dynamic Stretches.
5/3/1 Spinal Tap Squats -
Warm Up - 2X5 At 50KG, 60KG
- 2X3 At 55KG, 65KG
Working Sets - 3X70KG, 3X80KG, 3X90KG 5X75KG, 3X85KG, 1X100KG (Felt like I could get it, nearly fell at bottom but managed to get back up), 5X60KG, 5X65KG, 5X70KG.
Accessory Lifts - RDL - 3X10 At 50KG And Lunges - 3X8 At 20KG, Hanging Leg Raises - 5X10.
This was probably the best squat session i have had In a long time but torwards the end my form started to go and i started to ache, also I couldn’t use the squat racks as they were being used so had to use deadlift platform with another bar which I always hate and seem to struggle with. Ended with 5 Minutes on Stairmaster.
Hey Young man, welcome to the log forum.
It’s a great place to hang out, very friendly and a lot of other young lifters here.
Beat @duketheslaya to welcome you.
Btw nice numbers on the lifts, and 5/3/1 is a great program.
Day 2 -
Bench - Triumvirate
Warm Up - Band Pull Apart and 5 Minutes on bike
Bench - warm up - 40KG, 50KG, 60KG - 5 reps
75KG X5 - Easy
80KG X4 - Couldn’t get last rep up, might have to lower numbers a bit
Cable Row(Fat Grips)- 35KG 5X10
Rear felt flues (5KG) - 5KG 5X10
10KG X10, 15KG X10, 20KG X8, 10KG X8, 15KG X10
Cable pushdowns - 20KG - 5X12
Ab wheel - 2X12
Hey nogearoridea, great post. I love 5/3/1 and think it is a solid program. Based on this session, have you considered knocking off 10% from your best lifts and using this number as a training max? I have found that doing this allows for the volume to get performed while allowing for some wiggle room if you have an off day.
Yes, I am definitely going to do that for my Bench as it is the one lift that I can normally lift the same each week for some reason and if I do find it easy I’ll just add jokers aswell. Thanks
Deadlift - Spinal Tap Triples
110KG X3 and Chins X10
120KG X3 and Chins X10
120KG X3 and chins X10
Bent Row And Fat grip hammer curl
Curls - 10KG - 5X6-10
Squats (Wide Stance)
Hyper Extension Machine
Dog sled - 90KG(Plates Only)
6 sets down by 15KG each time
I left the program at home so I had to do the deadlifts from memory, definitely not my strongest day for dead’s either.
After the dog sled work knee was clicking and hurting a bit so may be worth me buying some knee sleeves.
I have just finished the first cycle of 5/3/1 and have made good progress, My deadlift has now gone up to 165KG, My squat is at 100KG X2 and my bench is now 80KG X3 Paused(I know i said my max was 90KG but that was just touch and go so i think 80KG X3 paused is much better) I forgot to post all the other days but will now continue, i have just started my deload week as well which I normally just cut the weight to 50-60% and up the reps for
Warm Up - Rotator Cuff, Rear Delt Flye, Band Pull Apart - 3 Sets Of 10 Reps
Bench - 60KG 4X8
Incline DB Bench - 20KG 4X12
Fat Grip Cable Row - 35KG 3X15
Pec Deck Flyes - 2X10
Preacher Curl - 20KG 2X12, 30KG X10 + 5KG Rear Delt Flye - 3X15
Tricep Rope Push Down - 15KG 3X15
Bike - 5 mins
Elliptical - 5 mins
Leg curl + Extension - 2X12 @20KG
Paused squats- 40KG - 2X12
Squats - 60KG - 2X6
Squats - 70KG - X5
Deficit deadlift - 60+80KG - X10
Deadlift - 100KG - 1X3
Leg press - 50KG - 3X20
Leg Extension + Curl - 2X10
Elliptical - 3 Mins
Bike - 5 Mins