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
- 1x5 140kg beltless
2.1x5 160kg beltless
3.1x5 185kg belt
HIGH BOX SQUAT 17INCH TOUCH AND GO
1x5 200kg
ZERCHER SQUAT
- 1 x 5 80kg
- 1 x 5 100kg
- 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 x1 200kg
- 1 x 5 210kg
ZERCHER SQUAT
- 1 X 5 70KG
2.1 X 3 100KG - 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 x 3 100kg
- 1 x 3 112.5kg
- 1 x 4 127.5kg
1x1 140kg
standing shoulder press strict
- 1 x 8 50kg
- 1 x 8 60kg
- 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 x1 200kg
- 1 x 1 240kg
- 1 x 3 250kg
- 1 x 1 290kg pb
stiff leg deads
- 1 x 5 140kg
- 1 x 3 180kgpb
good workout felt strong…
monday 2/7/2012 5/3/1 week 3 cycle 1
SQUAT
- 1 x 5 162.5kg beltless
- 1 x 3 185kg belt
- 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 x 5 115kg
- 1 x 3 120kg
- 1 x 3 135kg
standing shoulder press strict
- 1 x 8 50kg
- 1 x 8 60kg
- 1 x 3 80kg pb
wide grip chin ups
2x6 bw
barbell rows 2x 7 100kg
good workout even with flu 
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 x 5 175kg beltless
- 1 x 3 200kg beltless
- 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…