I started lifting eight months ago, and I got into powerlifting about five months ago. Right now I’m on my third cycle of 5/3/1. To anyone viewing this, advice is welcome and I am eager to learn.
2013 goals:
Squat 365
Bench 225
Deadlift 455
1/14/13
Squat 5(160) , 5(185), 13(210)
Squat (no belt) 3x10(135)
Narrow stance leg press 3x15(360)
Box jumps 3x5
Judo practice (2 hours)
1/16/13
Bench 5(110), 5(125), 3(150) -supposed to get 5
Bench 5x10(85)
DB MP 3x10 (30s)
Latl raise machine 3x15(60)
Elbows hurting, skipped tricep work
1/17/13
Judo practice (2 hours)
1/18/13
Deadlift 5(200), 5(230), 1(315) (ugly), 5(260), 1(285)
underhand BB rows 3x8(135)
Snatch grip rack pulls 3x3(185)
Underhand LPD 3x12(135)
Neutral grip LPD 3x12(120)
single leg glute ham raise machine 2x10(100)
1/19/13
Strict OHP (no leg drive) 5(80), 5(95), 5(105)
Dips (bodyweight) 12, 10, 9
DB MP 3x10 (30s)
HS preacher curls 3x12(50)
Speed bench 10x3(85)
Latl raise machine 3x12(60)
Tricep pd 3x10 (100)
Inverted rows 3x10 (bodyweight)
1/20/13
Judo practice (2 hours)
Weight this week was 163-164
1/20/13
All the gyms on my campus are closed on Monday so I hit my squat session tonight instead (3s week)
Squat 3(175), 3(200), 7(225), 2x1(235)
Oly squat (no belt) 3x10 (135)
Speed pulls 7x3(165) (obviously, no belt)
Narrow leg press 3x15(360)
Seated rows 2x10 (just trying to focus on tightening my shoulders/back like I’m getting under the bar)
weight was 162
1/23/13
Really pissed about my bench. 6 weeks ago I was hitting 5 paused reps with 150, and now I’m struggling for one. Hopefully incorporating speed bench on Saturdays will help.
Bench 3(115), 3(135), 1(150 -supposed to get 3 w/ 155, but backed off weight since last week I didn’t get 5 reps
Dips 12, 10, 9 (bodyweight)
DB MP 3x10(30s)
HS preachers 8(55), 12(50), 16(45)
Incline DB 10(45s), 9(45s)
Latls 3x15(15s)
Bench 3x10(85)
1/24/13
Judo practice (2 hours)
1/25/13
Deadlift 3(215), 3(245), 3(285), 1(300), 1(315)
BB row 3x8(135)
Speed squats 7x3(135)
Snatch grip rack pulls 3x10(165)
UHLPD 3x12(130)
NGLPD 3X10(130)
Lying leg curl 1x20(60)
1/26/13
Strict OHP 3(85), 3(100), 2(110) (supposed to get three)
Dips 14, 12, 8 (bodyweight)
Speed bench 10x3(85)
HS preacher curls 3x12(50)
DBMP 10, 10, 9 (35s)
RDF 3x20(10s)
Latls 1x10(20s)
1/27/13
Judo practice (2 hours) broken nose
1/28/13
Broke my nose yesterday at judo practice and thought I might have gotten a concussion so I was cautious today. Fortunately I felt fine and went through with the top set.
Squat 5(185), 3(210), 4(235)
Oly squat 5x10(135)
Speed pulls 8x3(165)
Judo practice (2 hours)
Weight was 162- I’ve been eating pretty clean so I think I might have lost a little fat. I need to increase my calories.
1/29/13
MMA practice (1 hour) muay thai combos on pads
1/30/13
Bench 5(125), 3(140), 1(160)
Bench 3x10(85)
Dips 5(+20), 7(+10), 9(bw)
HS preachers 3x12(50)
DBMP 3x10(35s)
Incline DB bench 2x8(45s)
Latl machine 3x12(60)
MMA practice (one hour) takedowns and sparring
2/01/13
Deadlift- decided to go for a max today, probably shouldn’t have
Warmed up w/ 5(135), 3(225), 275.
345(miss, held it at my knees for about 10 seconds but I didnt get it b/c I let my hips shoot up). 340- near miss. 335- miss twice (damn!). Finally got 330, a 5 lb. best, but I was definitely expecting better. I decided that I won’t max out on deadlift for another three cycles.
BB rows 3x8(135)
UHLPD 3x12(135)
NGLPD 3x10(115)
Speed squats 10x3(135)
HS hi row 10(140), 8(160), 6(180)
Only weighed 161, so I’ve dropped about three pounds in two weeks. Not a good sign at all. I feel like I’ve been eating a ton, but I guess I need to up it even more. Overall, kind of a frustrating day in the gym.
2/2/13
Strict OHP 5(95), 3(105), 1(115)
Dips 15, 12, 10 (bw)
HS preachers 3x12(52.5)
Speed bench 10x3(85)
DB MP 3x10(35s)
Inverted row 2x10(bw)
RDF (machine) 2x12(80)
Solid lifts for your weight. Made some of my best progress on 531 for athletes even with all the conditioning work I have to do for rowing, so you should make good progress. You thinking of doing any powerlifting meets at all?
Don’t worry too much about weight if performance is improving just up the calories where you need it.
[quote]Ironwarrior25 wrote:
Solid lifts for your weight. Made some of my best progress on 531 for athletes even with all the conditioning work I have to do for rowing, so you should make good progress. You thinking of doing any powerlifting meets at all?
Don’t worry too much about weight if performance is improving just up the calories where you need it. [/quote]
Thanks. I want to compete late 2013 or early 2014. I want to be able to hit 405/225/315 before I do an official meet and compete in either the 165 or the 181 weight class.
2/2/13
(afternoon) MMA practice (2 hours) Muay Thai, takedowns, grappling, sparring
2/3/13
Judo practice (2 hours)
2/4/13
Today just about killed me. I probably should have deloaded after the third cycle of 5/3/1 but I just jumped into the next cycle.
Squat 5(165), 5(190), 12(220)
Squat 5x10(145)
Speed pulls 8x3(165)
Seated rows 2x10(100)
Leg extensions 2x10(80) -no clue why I did these, pretty pointless.
Weighed 161 today
2/5/13
Probably should have deloaded but just jumped into the fourth cycle of 5/3/1. Today just about killed me
Squat 5(165), 5(190), 12(220), 5x10(145)
Speed pulls 8x3(165)
Seated rows 2x10(100)
Leg extensions 2x10(80) -no clue why I did this, it was pretty effing pointless
Weighed 161
2/4/13
Judo practice (2 hours)
2/5/13
MMA practice (1 hour) BJJ submissions and grappling
2/6/13
Decided it was time to try something new since my bench hasn’t improved for several months. I’m going to combine GVT with the minimum reps from the top set of 5/3/1 for the next few weeks and see how that goes…
Bench 5(140), 10x10(95)
HS preachers 3x12(52.5)
DB MP 2x10(30s)
Latl Machine 2x10(60)
2/6/13
MMA practice (1 hour) kickboxing, takedowns, sparring
2/7/13
Judo practice (2 hours)