Hello everyone! I have been lurking around this site for a year now and I finally decided to start my training log here. The main reason for it is that there are no powerlifters in my gym and I would really like to get some good tips and advice here. My previous training experience is two years boxing, one year rugby, some other sports etc. Gym has been here and then, and I have gone through 6 cycles on 5/3/1 training. So with the beginning of this year I would like to get serious with that. So, to cut to the chase, goals are : get strong as hell, year from now enter a powerlifting meet. Main tool: 5/3/1 training. Here are my stats (EU system :P):
Age: 21
Height: 185 cm
Weight: 95 kg
Military press : 65 kg
Deadlift: 130 kg
Bench press: 85 kg
Squat: 105 kg
This are the numbers I actually did under the bar, no rep max calculators and similar things. My plan for the next 3 months is to use Boring but big assistance template. The goal of this is just to get more reps in the main lifts using good form and to get better at those lifts. Other assistance will be back and arms on press and bench, and abs for dead and squat.
Thank you for the read and excuse me for my bad english and the size of this first post
i’m in the same stage. not as big as you… I would expect better numbers, though, due to your weight and cycles doing 5/3/1. Good luck and hope to be able to compare lifts.
[quote]Martimroll94 wrote:
i’m in the same stage. not as big as you… I would expect better numbers, though, due to your weight and cycles doing 5/3/1. Good luck and hope to be able to compare lifts.
[/quote]
Well I started my 5/3/1 training with very conservative numbers so I just go along with what I have here. My weight is a misleading fact because I have been skinny for the most time of my life and I packed much of this weight in only 2 or 3 years so strength hasn’t really followed that. I hope I can reach good numbers soon :). If you have your log share a link so I can follow :).
Didn’t go for more reps on last deadlift set because I had my last meal six hours ago and I spent those six hours sitting in college so that pretty much fucked up my hips, glutes so I went for prescribed reps only just to be safe.
Upper Back work - kroc rows, lat pulldowns, more rowing with DB etc
Triceps pressdowns 3 sets of 10
The goal was to hit a PR on 75 kg bench and I did it despite being in college for 10 hours straight, and not a decent meal all day . Had some problems with bench setup due to having new shoes so I will have to work on that
Decided to call it a day as I was tired, and the biggest problem was that I was hungry as hell. Guess I’ll have to read more about importance of pre-workout meals
Hi,
My lifting stats are similar to yours, 5RMs are squat 120, bench 95 and deadlfit 135 and I’m still doing Starting Strength because Rippetoe said I could still get more outta those lifts? Would you recommend 5/3/1 as well?
[quote]tazui1982 wrote:
Hi,
My lifting stats are similar to yours, 5RMs are squat 120, bench 95 and deadlfit 135 and I’m still doing Starting Strength because Rippetoe said I could still get more outta those lifts? Would you recommend 5/3/1 as well? [/quote]
Nice lifts, you are a bit stronger than me :P. Well I think you should stick with your program as long it gives you results. If I had been following 5/3/1 from the beginning I could have surpassed your lifts. I am no expert but why change something that isn’t broken. On the other hand if you ever want to change it, go with 5/3/1 because you will still be doing main lifts and you can add in more assistance exercises.
It was a deload week. I won’t be posting those workouts because I usually do my main exercise and just one or two with a very light weight or try some new exercises for a change, all done lightly. This week I had some issues getting to the gym and some other problems so I had to do all my main workouts in one day.
Can’t wait for next week of lifting. And because of a holiday on Monday I’ll have to do my press and deadlift on the same day. That will be fun.
I have a dilemma. My gym is closed right now because of flooding. Will have to rethink this week of training because I don’t know when the gym will be opened. Demm
I was at the new gym and I really liked it so I guess it will be my new home. One thing that got me off balance was the bench station which is really close to the ground and it is really small but I guess I’ll have to get used to it. And the new gym has 1,25 kg plates so I can get my calculations on the weights I have to use better and more precise.
