T Nation

Tales from the Liftery

Nine months in to training with the 5/3/1 program.

Overhead Press - Monday
120 x 5
135 x 5
150 x 8

Boring but Big template on the accessory lift.

Bench Press
185 x 10
175 x 10
165 x 10
155 x 10
135 x 10

Last set of OHP felt kind of shitty after rep five but I still managed to keep tight. Bench was good, steady and powerful.

Tuesday - Deadlift:

255 x 5
275 x 5
300 x 9

Skwats:

235 x 10
225 x 10
Screeching halt.

Deadlifts felt awesome, good power from the floor, all in all right in the pocket. Then came the squats. I was supposed to hit five sets of ten but after the second set I just bottomed out.

Wednesday - Power Cleans

140 x 5
155 x 5
170 x1x1x1x1x1

Good morning:

3 x 5 at 145lbs

20-rep squat for schnitzengiggles.

The cleans felt unbelievable. The good mornings…well they’re good mornings. You might be a powerlifter if when someone greets you with a “Good morning!” your hamstrings and lower back start to suddenly spasm. The 20-rep squat was really just a form check.

Thursday - Bench day

175 x 5
195 x 5
215 x 7

Mil Press

135 x 10
135 x 10
135 x 10
115 x 10
115 x 10

Dumbbell Rows

80 x 10
100 x 12

I wasn’t too satisfied with the bench, but oh well, no one bats a thousand.

Friday - Squat Day

230 x 5
260 x 5
275 x 5

Deadlift

315 x 5
315 x 5

Another off day, however, the squats were all good. No form mishaps or anything.

Monday. Week two.

Mil Press
125 x 3
140 x 3
155 x 8

Bench
185 x 8
175 x 8
165 x 8
155 x 8
135 x 8

Barbell Row
135lbs 3x10

Tuesday, Week two.

Deadlift
265 x 3
285 x 3
315 x 5 Raw.

Skwats

235 x 8
225 x 8
205 x 8

Wednesday, week two.

Power Cleans
145 x 3
165 x 3
175 x 1x1x1

Good Mornings

145 x5x5x5x5

Cleans were easy. Good mornings…well, I fucking hate them.

Thursday, week two.

Bench Press

Warm up
115 x 5
125 x 5
135 x 5

Working set
185 x 3
205 x 3
230 x 5
230 x 3* First set at 230 was kind of shitty so I decided to redeem it by doing another set. Second set was much tighter.

Mil Press
135 rest/pause, three sets.
x 9
x 4
x 3

[quote]T800Model10188 wrote:
Cleans were easy. Good mornings…well, I fucking hate them.[/quote]

I love good mornings when a hot girl in yoga pants is doing them. Anyway, just wanted to say hi to another fellow Texan doing 531. Mine is a bit bastardized, but I still call it 531!

[quote]MightyMouse17 wrote:

[quote]T800Model10188 wrote:
Cleans were easy. Good mornings…well, I fucking hate them.[/quote]

I love good mornings when a hot girl in yoga pants is doing them. Anyway, just wanted to say hi to another fellow Texan doing 531. Mine is a bit bastardized, but I still call it 531!
[/quote]
The individual who concieved yoga pants should be given a medal for their use by hot chicks and a reprimand for their use by fat chicks.

You know that is the best part of Wendler’s program; it’s malleable. You can adapt it for your own needs without losing what makes it effective.

Friday, week two.

Squats

Warm up:
185 x 5
205 x 5
225 x 5

Work:
245 x 3 (I’m fairly certain I busted a capillary in my nose on this set because when I sat down, I sniffed and then coughed up bloody mucus. Win."
275 x 3 (More blood from the nose.)
300 x 3 (These felt incredible.)

Deadlift:
290 x 8
280 x 8
270 x 8
260 x 8
250 x 8 (I now have blood oozing from my left shin. T’was a bloody day in the liftery.)

Notes: I widened my grip in the squat on a lark and out of nowhere my form was night and day. So much tighter, the bar felt more at home. This definitely the way for me to squat.

Saturday, run tubby run!

Went for a two- mile walk/jog. I use the term jog loosely as my attempt at intervals was a prodigious failure. It was a good gut-check though. I obviously need to utilize my weekends for some kind of conditioning.

Sunday, yet more of the dreaded “C-word.”

Indeed, it is CARDIO I speak of. My shins took a bit of a beating from yesterday’s jog. Therefore, today I took to the elliptical machine. Before I began powerlifting I could average forty-five minutes on this thing. Today I managed all of a gut-busting fifteen minutes.

Am I discouraged? Not in the least. Next weekend I will be right back on it shooting for twenty. Until then my focus is entirely on this weeks lifts. All of them will be PR weight and PR reps. As the mighty GWAR says; “Crush! Kill! Destroy!”

Monday, week three.

Mil Press

Warm up:
95 x 5
105 x 5
115 x 5

Work:
135 x 5
155 x 3
165 x 5* PR (Fourth and fifth reps were total grinds but there was no body english.)

Bench Press
185 x 5
175 x 5
165 x 5
155 x 5
135 x 5

Barbell Row
135 x 10
135 x 10
135 x 10

Tuesday, week three.

DEADLIFT!

Warm up: (All from a deficit)
185 x 5
205 x 5
225 x 5

Work: (all raw.)
275 x 5
300 x 3
335 x 5

Squat:
235 x 5
225 x 5
205 x 5
195 x 5
185 x 5

Absolutely fucking killed it today.

Wednesday, week three.

Cleans
155 x 5
165 x 3
180 x 1

Good Mornings
145 x 10
145 x 10
145 x 10

180lbs was ridiculously easy.

Thursday, week three.

Bench Press

Warm-up:
115 x 5
125 x 5
135 x 5

Work:
195 x 5
215 x 3
240 x 3
240 x 2* (Just felt like having another go at it. Creeping up on that deuce and a half!)

Mil Press (Rest/Pause):
135 x 9
135 x 5
135 x 3
135 x 3
135 x 3

Dumbell Row:
80 x 5 (Both arms)
100 x 15 (Both arms)

Friday, week three.

Skwats!

Warm up:
185 x 5 (Something felt off from the first set.)
205 x 5
225 x 5

Work:
260 x 5 (Grindy and awful.)
280 X 3 (This was the heaviest 280lbs I have ever squatted. Suuuucked!)
315 x 1 (I don’t remember this rep.)
315 x 1 (Grindy, but the fucker came up.)
315 x 1 (This was scary. I only did it because I was scared to do it again. Fear is to be conquered so fatty got back under the barbell. However, coming out of the bottom it almost felt like it wasn’t going to happen.)

Deadlifts: (From a deficit.)
290 x 5
280 x 5
270 x 5

At this point my cohort and I called it quits for the week. We were both beat to shit at this point and mentally drained from the squats. It was just one of those days were not every cylinder was firing, unfortunately. Shitty due to the fact that every other day this last week was fucking awesome. PR’s were shattered and we did a ton of work. All in all, after reviewing the footage, the squat form was on point despite my head not being in the game.

Saturday, week three.

Run, tubby, ru…well, more like a trot.

Fifteen minutes on the elliptical machine. Felt better than last time. In fact, I could have gone longer but I was on a time restriction due to work. Still felt a vicious lower-back pump at the ten minute mark.