T Nation

Paddys 3 Month 5/3/1 Training


#1

AGE 42
WEIGHT 108KG
RAW DRUG FREE POWERLIFTER
BEST LIFTS
SQUAT 235KG
BENCH 150KG PAUSE
DEADLIFT 250KG
TRAINING 16YEARS
POWERLIFTING 3 YEARS

here is my 3 month training using 5/3/1.

monday 18/6/2012 5/3/1 week 1 cycle 1

SQUAT
1. 1x5 140kg beltless
2.1x5 160kg beltless
3.1x5 185kg belt

HIGH BOX SQUAT 17INCH TOUCH AND GO
1x5 200kg

ZERCHER SQUAT
1. 1 x 5 80kg
2. 1 x 5 100kg
3. 1 x 3 140kg

AB PULLDOWNS ON CABLE MACHINE STANDING
3 sets 40kg x 12

easy workout...

tuesday 19/6/2012 5/3/1 week 1 cycle 1

BENCH PRESS
1.1 x 5 95 kg
2.1 x 5 110kg
3.1 x 8 120kg

incline bench press
1.1 x 7 100kg
2.1 x 8 100kg

standing shoulder press strict
3x6 60kg

wide grip chin ups
2x 8 bodyweight

barbell rows
2x8 100kg

rotor cuff stuff

easy workout
pb bench press 120kg x 8

thursday 21/6/2012 5/3/1 week 1 cycle 1

deadlift
1.1 x 5 152.5kg beltless
2.1 x 5 175kg beltless
3.200kgx 5 belt

stiff leg deads
1.1 x 5 140kg
2.1 x 3 170kg

speed deads on 2inch deficit
3 x 3 140kg beltless

rack pulls knee high
1x3 200kg
1 x 5 240kg

good workout...

monday 25/6/2012 5/3/1 week 2 cycle 1

SQUAT

1.1 x 3 152.5kg beltless
2.1 x 3 172.5kg beltless
3. 1 x 5 195kg belt

high box squat 17inch touch and go

  1. 1 x1 200kg
  2. 1 x 5 210kg

ZERCHER SQUAT
1. 1 X 5 70KG
2.1 X 3 100KG
3. 1 X 1 170KG pb

standing abs cable 3 sets

good workout..

tuesday 26/6/2012 5/3/1 week 2 cycle 1

bench press

  1. 1 x 3 100kg
  2. 1 x 3 112.5kg
  3. 1 x 4 127.5kg
    1x1 140kg

standing shoulder press strict

  1. 1 x 8 50kg
  2. 1 x 8 60kg
  3. 1 x 6 70kg

wide grip chin ups

2x 7 bodyweight

rotor cuff stuff

easy workout..

thursday 28/6/2012 5/3/1 week 2 cycle 1

DEADLIFT
1.1 x 3 165kg beltless
2. 1 x 3 187.5kg beltless
3. 1 x 3 210kg beltless

rack pulls knee high

  1. 1 x1 200kg
  2. 1 x 1 240kg
  3. 1 x 3 250kg
  4. 1 x 1 290kg pb

stiff leg deads
1. 1 x 5 140kg
2. 1 x 3 180kgpb

good workout felt strong..

monday 2/7/2012 5/3/1 week 3 cycle 1

SQUAT
1. 1 x 5 162.5kg beltless
2. 1 x 3 185kg belt
3. 1 x 2 205kg belt

high box squat 17inch touch and go
1.1x 3 200kg
2. 1 x 2 220kg

weak today with flu...

tuesday 3/7/2012 5/3/1 week 3 cycle 1

BENCH PRESS
1. 1 x 5 115kg
2. 1 x 3 120kg
3. 1 x 3 135kg

standing shoulder press strict
1. 1 x 8 50kg
2. 1 x 8 60kg
3. 1 x 3 80kg pb

wide grip chin ups

2x6 bw

barbell rows 2x 7 100kg

good workout even with flu :slight_smile:

i then went gym tuesday night to help a powerlifter friend on squats as spotter and did

1x 3 100kg
1x 4 130kg
1x1 160kg
1x1 180kg
1x1 2ookg pb beltless
1x2 180kg

all squats done without belt,i think im crazy ole irishman haha

friday 6/7/2012 5/3/1 week 3 cycle 1

DEADLIFT

  1. 1 x 5 175kg beltless
  2. 1 x 3 200kg beltless
  3. 1 x 3 222.5kg belt

didnt do any accesory work on deadlift,so done close gip bench

5 sets 1 rep at 140kg then 100kg x 10

quick workout...