Saint John Barbell Club N&I Training Log

Training Logs
1

Hello all, this is my training log in preparation for my first powerlifting meet. The meet is on May 27, and is the NS/NB Provincials, it is a CPU meet. I will be competing in the Men’s Open Unequipped category in the 120+(kilos) weight division.
At the moment I am using Wendler’s 5/3/1 Boring But Big(5x5) template and it is going great, I really enjoy the extra volume on the main lifts as it is really helping me dial in my form.

Thursday March 16
Bench Press(320 training max)
barx10
95x8
135x6
185x4
205x5 65%
240x5 75%
270x10 85%, this felt really good so added some Joker Sets
300x3 95%
310x3
320x3
Every working set of Bench was super setted with Assisted Pull Ups
100x7
90x6
80x5
70x3
60x3
50x2

Standing Overhead Press(205 training max)
5 sets of 5 with 160 80%
Every set of OHP was super setted with BB Rows
5 sets of 10 with 160

Rope Pushdowns
50 for 50 total reps

Rope Face Pulls
50 for 50 total reps

Friday March 17
Squats(360 training max)
135x5
185x5
230x5 65%
270x5 75%
305x10 85%, these were really really good so added some Jokers
340x3 95%
355x3
370x3

Deadlifts(410 training max)
5 sets of 5 with 325 80%

Good Mornings
4 sets of 10 with 135

Glute Ham Raises
5,4,2,2
Super setted these with Hanging Leg Raises(the machines are right next to each other)
4 sets of 6

Sunday March 19

Standing OHP(205 training max)
barx10
95x10
130x5 65%
150x5 75%
170X9 85%, started to lean back on number 9 but was feeling strong and wanted to continue with heavy triples on some Joker Sets
190x3 95%
195x3
200x3
Each working set of OHP was super setted with Assisted Chin Ups
95x7
85x6
75x4
65x3
55x2
45x2

Bench Press(320 training max)
5 sets of 5 with 255 80%
Super setted with Cable Chest Supported Rows
5 sets of 10 with 150

Finished with some accessory giant sets, DB Curls, Rear Delt Raises and Lateral Raises.
Curls- 25
Rear Delt Raises- 15
Lateral Raises- 20.
3 sets of 10

That brings me to this morning Monday March 20

Deadlifts(410 training max)
135x5
185x5
225x3
265x5 65%
305x5 75%
345x8 85%, jumped 10% for some heavy triple Jokers
385x3 95%
405x3
425x3

Squats(360 training max)
5 sets of 5 with 285 80%

Lying Leg Curls
4 sets of 10 with 125

Barbell Rollouts
4 sets of 4

This first week of Wendler’s 5/3/1 Boring But Big(5x5) went really well, I didn’t miss any reps and really enjoyed the extra practice on the main movements with the 5x5 at 80%. I can’t be as consistent with my workouts as I would like with mine and my wife’s work schedule, so instead of the Monday, Tuesday, Thursday, Friday I will be doing 2 days on 1 day off instead, to allow for the times when I will miss a workout, then I just have to move the whole cycle back 1 day.

2

Bench Press Workout from this morning.

Bench Press(320 training max)
barx5
95x5
135x5
185x5
220x3 70%
255x3 80%
285x8 90% rep PR Capped this AMRAP at 8 reps because I planned on doing heavy doubles for some Joker Sets, felt really good, could have maybe got 11 or 12 reps.
320x2
330x2
340x2 rep PR
Each working set of Bench Press was super setted with Chin Ups then Assisted Chin Ups
1
1
90x7
80x6
70x5
60x4

OHP(205 training max)
did 5 sets of 5 with 160 80%
This was super setted with Barbell Rows
5 sets of 10 with 170

Rope Pushdowns
60 pounds for 50 total reps

Rope Face Pulls
60 pounds for 50 total reps

Super solid workout, hit rep PRs with my last “5/3/1” set and on Joker Sets. Not really sure what my plan is for the competition in May but I think 340 or 350 will be a solid opener for Bench.

3

Squat Workout from this morning.

Squats(360 training max)
135x5
185x5
250x3 70%
285x3 80%
320x7 90% these felt pretty good, continuing the trend of heavy doubles for Joker Sets this week.
360x2
375x2
390x2

Deadlifts(410 training max)
5 sets of 5 with 325 80%
Was planning on doing Good Mornings but lower back was feeling pretty fried from the Squats and Deads.

Glute Ham Raises
6,5,3,3 Super setted with Hanging Leg Raises
7,7,7,7

4

Training form this weekend.

Saturday March 25

Overhead Press(205)
barx5
95x5
140x3 70%
160x3 80%
180x7 90%
205x2 100% Joker Set
210x2 Joker Set
215x2, this was a Push Press, I don’t think I will be adding any weight to my Training Max for Overhead Press next cycle. OHP has been moving really slow and I need to take more time practicing the movement and I think slowing down the weight progression will help.
Each working set of OHP was super setted with 1 Pull Up, decided to stop farting around with the assistance machine.

Bench Press(320)
5 sets of 5 with 255 80%
super setted with Cable Chest Supported Rows
5 sets of 10 with 170

Did Giants Set for Assistance
DB Curls- 30x10, 30x10, 25x10
Rear Delt Raises- 20x10, 20x10, 15x10
Lateral Raises- 25x10, 20x10, 20x10

Sunday March 26

Deadlifts(410)
135x5
185x5
225x5
285x3 70%
325x3 80%
365x6 90%
410x2 100% Joker Set
430x2 Joker Set
450x2 Joker Set, this moved really well, super fast.

Squats
5 sets of 5 with 285 80%

Lying Leg Curls
4 sets of 10 with 135

Barbell Rollouts
4 sets of 5

All in all a good weekend of training. Deadlifts are moving good, although it always seems that my first rep of any set feels the worst. OHP is too heavy, I won;t be adding any weight for at least the next cycle, and depending on how my next workout feels I may take some weight off of the training max I’ve been using.

5

Bench workout from this morning.

Bench Press(320)
barx5
95x5
135x5
185x5
240x5 70%
270% 80%
300x5 90% Rep PR
335x1 105% Joker Set
345x1 Joker Set
355x1 Joker Set New PR
each working set of Bench was super setted with Pull ups
2
1
1
1
1
2

Overhead Press(205)
5 sets of 5 with 160 80%
super setted with Barbell Rows
5 sets of 10 with 180

Rope Pushdowns
60 pounds for 50 total reps

Rope Face Pulls
70 pounds for 50 total reps

Great workout, hit a rep PR on my last 5/3/1 set and hit a 1 rep PR on my last Joker Set, definitely could have done more, almost went for a second rep with 355 but remembered to stick to the plan. Going to continue with heavy singles for my Joker Sets this week.

6

Hey all, I had actually forgotten that I had started a training log here, and instead of clogging the forum with another thread I figured I would just continue on this one with a New and Improved training log.

7

Started the Calgary Barbell Free 16 Week Program this morning with the training maxes as follows: S515/B365/D560.

Squats- barx5, 135 x 5, 225x5, 315x5, 345x7,7,7,7
Comp Pause Bench- barx5, 135x5, 225x5, 245x7,5,5,4,4
Standing OHP- barx5, 135x8,7,5
Barbell Rows- barx5, 135x12,12,12
GHR Back Extensions- 12

Felt terrible going into the gym this morning. Squats felt really heavy when they shouldn’t have and I had to stretch 4x7 on Bench Press with what you see above. I don’t think this is an indicator of my maxes being too high for the program, just I was tired and run down this morning. Was supposed to do 4x12 on GHR Back Extensions and cut the workout short after the first set. Went home and took the dog out for a brisk 30 minute walk.

8

This morning’s workout, Week 1 Day 2 of the Calgary Barbell 16 Week Free Program.

Deadlifts- barx5, 135x5, 225x5, 315x5, 375x7,7,7,7
3 Count Paused Bench- barx5, 135x5, 220x5,5,5
Paused Front Squats- barx5, 135x5,5,5
Wide Grip Seated Rows- 55x5, 100x5, 140x8,8,8,8,8

Still a little run down but workout felt good. I haven’t done much front squatting, so I decided to start a little light(program called for 3 sets of 5 at 8RPE) and make bigger weekly jumps. Went home and took the dog out for a 40 minute brisk walk.

9

Week 1 Day 3 of Calgary Barbell Free 16 Week Program

Weight- 303.6 pounds

Started by taking the dog for a 45 minute brisk walk.

Pin Squats(full depth)- barx5, 135x5, 225x5, 315x5, 335x6,6,6
2-Board Bench Press- barx5, 135x5, 225x5, 315x4, 295x6, 295x5
Low Pulley Rows- 27.5x5, 52.5x5, 67.5x10,10,10,10,10
Bird Dogs- 3x6 each side

Had a good workout. This is the shortest day of the first four weeks of the program. Program calls for 5 sets 10 on DB Rows, but as I can already get 5 sets of 12 or more with the heaviest dumbbell in my gym I used a low pulley in the same motion as a DB Row, so I have room to go up in weight.