T Nation

Maybe A Powerlifter


#1

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.


#2

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.


#3

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.


#4

Day 2 -

Bench - Triumvirate

Warm Up - Band Pull Apart and 5 Minutes on bike

Bench - warm up - 40KG, 50KG, 60KG - 5 reps

Working sets
75KG X5 - Easy
80KG X5
80KG X4 - Couldn’t get last rep up, might have to lower numbers a bit

Superset:
Cable Row(Fat Grips)- 35KG 5X10
Rear felt flues (5KG) - 5KG 5X10

Weighted dips:
10KG X10, 15KG X10, 20KG X8, 10KG X8, 15KG X10

Cable pushdowns - 20KG - 5X12

Ab wheel - 2X12


#5

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.

In Strength,

Nic


#6

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


#7

Deadlift - Spinal Tap Triples

100KG X3
110KG X3 and Chins X10
120KG X3 and Chins X10
140KG X1
120KG X3 and chins X10
110KG X3
100KG X3

Bent Row And Fat grip hammer curl

Row:
50KG X8
70KG X8
80KG X6
80KG X6
50KG X12
Curls - 10KG - 5X6-10

Squats (Wide Stance)
50KG, 3X10

Hyper Extension Machine
3X12

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.


#8

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


#9

Deload -

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


#10

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