12/8
Squats:
45x5
135x5
225x3
285x3
335x3 Belt
375x5 Belt and Wraps (10 lb pr)
Front squats:
135x8
185x6,6,6
Leg Curls:
87.5x12,12,12
1400 would be nice, I’m hoping to total around the same in april.
[quote]DaneMuscle wrote:
1400 would be nice, I’m hoping to total around the same in april.[/quote]
What sort of training have you been/will you be running?
Deadlift:
135x3
225x3
315x3
335x3
385x3 Belt
435x5 Belt 10 lb pr
Wide-Stance Box Squat:
45x6
135x6
225x6
315x6,6,6 Belt
Top Deadlift Set:
[quote]tylerkeen42 wrote:
[quote]DaneMuscle wrote:
1400 would be nice, I’m hoping to total around the same in april.[/quote]
What sort of training have you been/will you be running?[/quote]
There’s a guy on here who talks about a method where you cycle 5s, 3s and 2s. You would warm up until 50-60% and then start doing the prescribed reps for the day. Then you would go up in 10 kg jumps (15 kg for deadlifts) until you wouldn’t be able to get x amount of reps with the next jump in weight. Everytime you train the lift, you go either 5s 3s or 2s in that order. I’ve been doing
Monday Squat Bench + Accessory Stuff
Wednesday Deadlift + Accessory Stuff
Friday Squat and Bench + Accessory Stuff
So deadlift cycle takes 3 weeks and squat and bench takes 1½ weeks. During the last 2 months I’ve gone from Squat ~170 kg, Bench ~130 kg and Deadlift ~250 kg to Squat 190-195 kg, Bench 140-145 kg and deadlift 255-265 kg. So basically from 374/286/551 to 418-429/308-319/562-584 so good gains I would say. Only lifting 3 days a week too
I’ve hit 155kg x 5, 170kg x 3, 180kg x 2 in squats and 120kg x 5 and 132.5kg x 2 in bench and 205kg x 5 and 220kg x 3, so I think it works. 200/150/270 or 440/330/595 would be nice at nationals in April. It’s sort of a stretch, mostly with the deadlift, but I’m hoping.
Your lifting’s looking good!
[quote]DaneMuscle wrote:
So deadlift cycle takes 3 weeks and squat and bench takes 1Ã??Ã?½ weeks. During the last 2 months I’ve gone from Squat ~170 kg, Bench ~130 kg and Deadlift ~250 kg to Squat 190-195 kg, Bench 140-145 kg and deadlift 255-265 kg. So basically from 374/286/551 to 418-429/308-319/562-584 so good gains I would say. Only lifting 3 days a week too
I’ve hit 155kg x 5, 170kg x 3, 180kg x 2 in squats and 120kg x 5 and 132.5kg x 2 in bench and 205kg x 5 and 220kg x 3, so I think it works. 200/150/270 or 440/330/595 would be nice at nationals in April. It’s sort of a stretch, mostly with the deadlift, but I’m hoping.
Your lifting’s looking good![/quote]
I do remember you posting about trying that (osu was it?) cool to see it’s working! That’s fantastic progress especially in 2 months!
Thanks! 
Been running 5/3/1, really liking it so far and have been seeing good progress. This is the first time I’ve been on an actual program and not something stupid I threw together myself with pretty much no knowledge lol
[quote]tylerkeen42 wrote:
[quote]DaneMuscle wrote:
So deadlift cycle takes 3 weeks and squat and bench takes 1Ã???Ã??Ã?½ weeks. During the last 2 months I’ve gone from Squat ~170 kg, Bench ~130 kg and Deadlift ~250 kg to Squat 190-195 kg, Bench 140-145 kg and deadlift 255-265 kg. So basically from 374/286/551 to 418-429/308-319/562-584 so good gains I would say. Only lifting 3 days a week too
I’ve hit 155kg x 5, 170kg x 3, 180kg x 2 in squats and 120kg x 5 and 132.5kg x 2 in bench and 205kg x 5 and 220kg x 3, so I think it works. 200/150/270 or 440/330/595 would be nice at nationals in April. It’s sort of a stretch, mostly with the deadlift, but I’m hoping.
Your lifting’s looking good![/quote]
I do remember you posting about trying that (osu was it?) cool to see it’s working! That’s fantastic progress especially in 2 months!
Thanks! Been running 5/3/1, really liking it so far and have been seeing good progress. This is the first time I’ve been on an actual program and not something stupid I threw together myself with pretty much no knowledge lol[/quote]
Yeah, that’s the guy. I had a crappy workout today, felt very fatigued, so I’ll see how monday goes, expecting to do heavy doubles on deadlifts wednesday. I’ll probably be switching to high-bar squats, since I made great gains using them exclusively, especially for reps, like 5’s. Low-bar fatigues my lower back, and when I take in as many carbs as I do, I get the worst lower back pumps, lactic acid pumping just loading the bar while training lol.
I was on that too a long time ago, made good progress, I think when you’re not gaining weight as fast as me it’s great, because it doesn’t force quick progression, you can really milk it over time. Good choice! What accessory template are you running?
12/12
Bench:
45x5,5
135x3,3
185x3
205x3
235x3
265x4 PR
Close-Grip Bench:
185x8,8,8
[quote]DaneMuscle wrote:
Yeah, that’s the guy. I had a crappy workout today, felt very fatigued, so I’ll see how monday goes, expecting to do heavy doubles on deadlifts wednesday. I’ll probably be switching to high-bar squats, since I made great gains using them exclusively, especially for reps, like 5’s. Low-bar fatigues my lower back, and when I take in as many carbs as I do, I get the worst lower back pumps, lactic acid pumping just loading the bar while training lol.
I was on that too a long time ago, made good progress, I think when you’re not gaining weight as fast as me it’s great, because it doesn’t force quick progression, you can really milk it over time. Good choice! What accessory template are you running?
[/quote]
I actually feel bad calling it 5/3/1 because I can’t actually afford to buy the book right now so I pieced it together from stuff I found free online and threw in some assistance that has worked for me in the past. I’ll pick up 5/3/1 for powerlifting as soon as I can.
I do front squats on squat day, close grip bench on bench day, wide stance box squats on deadlift day, and incline bench on my OHP day. If I’m feeling up to it I’ll throw in some sort of rowing motion after my first assistance. And if I can only get into the gym 3 times a week I skip my press day. So it’s pretty jury rigged but it’s been working still…
Squat:
45x5
135x3
225x3
275x3
315x5
355x2 Belt
395x3 Belt and Wraps (10 lb pr)
Bench:
45x5
135x5
225x3
275x1
315x0
305x0
235x5
255x3
285x1
Close Grip Bench:
205x6,6,10
12/24
Deadlift:
135x3
225x3
315x3
355x5 Belt
405x3 Belt
455x4 Belt (45 lb. pr)
12/27
Bench:
45x5
135x5
185x3
225x3
275x1
300x1
315x0
Close-Grip:
225x6,6
235x6,6,6
Bench:
225x10
12/29
Squat:
45x5
135x3
225x3
295x3 Belt
345x3 Belt and Wraps
385x5 Belt and Wraps (10 lb pr)
Got 2.5m knee wraps for xmas and they feel great, can definitely tell the difference!
300 Bench:
455x4 Deadlift:
Bench isn’t especially groundbreaking for me but considering I was hardly able to hit 285 for a single the other week this gave me a little hope for my bench. Deadlift is a nice pr, they were ugly as shit but oh well. The plates at my house actually make it so you have to pull from a 1/2 inch deficit so everything feels off. Whether thats actually enough to throw me off a bit or whether it’s in my head idk. Was told not to rest pause on a recent thread I made but these were paused more due to meal timing or lack thereof…
1/2
Deadlift:
135x3
225x3
315x2
345x3 Belt
395x3 Belt
435x3 Belt
465x1 Belt
This actually took about two hours, took a lot of time between sets trying to help my dad with his form. Bad workout but it’s good to be home.
1/3
Bench:
45x5
135x3
185x3
225x3 Paused
245x3 Paused
275x3
315x1
Close grip:
235x6,6,6
Incline Bench:
135x6
155x6
185x6,6,6
Used some PR Blend from Caffeine and Kilos, had me wired for hours. Loved it!
275x3:
315:
1/8
Squat:
45x5
135x5
225x3
275x5
315x5 Belt
355x5 Belt and Wraps
Front Squats:
225x3,3,3
1/9
Bench:
45x5
135x5
185x5
225x5
255x5
295x1
320x0
315x0 Too fatigued from 320 fail
Close Grip Bench:
235x8,8,8
So close on that 320, my right arm actually locked but I just couldn’t get the last few inches out of my left arm. Results while I was back home really put some wind back into my bench sail
So started planning my training for the year and my planned meets are an unsanctioned event for the WVU powerlifting team at some point in Feb. I won’t be cutting or peaking for this just doing it for fun, RPS’s South Jersey Rumble on May 16th I’ll be looking to set some state records there and to double check that I’m within cutting range of 181, and RPS’s PA States is the event of the year for me. I’ll be looking to put everything I have into this one and set the WR total at 181.