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 TNG, 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.
Lifts 2 months later - Weight = 175LB. DL 165KG(+15KG), Squat 100KG X4/110KG(+10KG), Bench - 80KG X5(Paused)/85KG - Never did pauses so quite happy.
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 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
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.
First Day Of 5/3/1 Triumvirate, Seems pretty good, was going to go with BBB but wanted to focus more on strength at the moment as size will also come along with it
WarmUp:
Band Pull apart, rotator cuff, Standing Flyes - 2X15
Bar X10
40KG 2X5
55KG X5
1: 60KG X5
2: 65KG X5
3: 70KG X8
DB shoulder Press - 15KG - 3X20
DB Bench Press - 25KG - 2X12
Chins - 5X10 + Rear Delt Flye - 5X6
Tricep Push Down - 5X20 - +4KG each set
Stairmaster - 8 mins
Leg curl + extension- 4X10
Foam roller - Hamstrings
Squat -
40KG X8
60KG X5
70KG X5
1: 80KG X3
2: 85KG X3
3: 90KG X5 - didn’t think I’d even get 3 and they all moved well so quite happy with that
80KG X3
Leg press - 25KG - 6X10-20
HyperExtension + leg raises - 5X10
OHP -
Bar X10
40KG X5
50KG X3
1: 52.5KG X3
2: 55KG X3
3: 57.5KG X5 - last one was hard but just managed to get
52.5KG - FSL - X5 - couldn’t get 6th rep
60KG X10
100KG X6
1: 110KG X5
2: 127.5KG X3
3: 142.5KG X5 -
Joker - 150KG X3 - Max Is 165KG but happy with this as have never been able to do 150KG for reps before.
Finished with first cycle and program, happy with the overall progress considering my form has got much better and also got stronger aswell. 5/3/1 is much better than I thought it would be and I’m surprised with the progress made aswell