5/3/1 Powerlifting Log - Road to Elite

Training Training Logs
1

BEST LIFTS UNEQUIPPED:
SQUAT: 220kg (knee wraps)
BENCH: 120kg
DEADLIFT: 230kg
PRESS: 75kg x 5

Current weight: 101kg

I’ll be logging my journey here.

This is a mock meet we did as the meet i had trained for got cancelled last minute.

  • Currently just swtiched to 'Off season for strength’after seeing much success with boring but big.
  • Taking my training numbers back a lot due to stalling and also changing deadlift stance back to sumo.

5/3/1 WEEK
BENCH (04/June)
Shoulder mobility work.
20kg X 5
40kg X 5 X 2
60kg X 5 X 2
70kg X 5
87.5kg X 5
97.5kg X 5
107.5kg X 6 - REP PR
(Predicted 124)
Each set was superset with lat pull downs @100kg

DUMBBELL BENCH
36kg X 10
40kg X 10
46kg X 10
(12kg heavier than last week)

BLAST STRAP PUSH UPS
3 X FAILURE

CHEST SUPPORTED ROW
80kg X 10
90kg X 10
110kg X 10

REAR DELTS
60 REPS

DEADLIFT 05/JUNE
stretching, shoulder mob, hip mob, rolling out.
60kg X 5 X 4
100kg X 5 X 2
140kg X 5
160kg x 3 (belt on)
175kg x 5 - A recent Sumo Pr. (old sumo pr’s were around 185 x 5)
NO CHALK TODAY.

BENT ROW (someone was using the rack so did these before good mornings)
70kg x 10
80kg x 10 (Straps on) - i never use staps on this and thought i’d use them instead of chalk
90kg x 10
110kg x 10 PR

GOOD MORNINGS - WIDE AS SUMO POSITION
70 X 10
90 X 10 X 2
110 X 10 PR

HAM CURLS
25KG X 10 X 3

HANGING ABS - 50-75 REPS

MARC BARTLEY KB FROM HELL:
SWINGS, SNATCH, SNATCH PRESS.
I used 2 x 24kg for swings and the 2 x 16kgs for snatches.

2

5/3/1 - SQUAT - 9/JUNE

  • stretching, rolling out, shoulder band work, moutain climbers, groiners.
    60 x 5 x 3
    100 x 3
    120 x 3
    140 x 3 (belt on)
    160 x 3
    175 x 5 PR!
  • with a couple more in the tank i could grind out but no point! considering i got 170 for 4 this is huge.
    (200kg predicted)

HACK SQUAT
80 x 10
120 x 10
170 x 10 PR
will swap this for a leg press machine

45 HYPER
16kg x 10 x 2 (done low)
16kg x 10 - higher.
the higher ones were great for lower back, will do these from now on on squat day.

ABS
green band pull downs
SIDE BENDS
36 X 10 X 3

3

5/3/1 PRESS 7/JUNE
62.5 X 10 PR!
(no belt or wraps) more in the tank! felt great.
(each warm up superset with lat pull downs - note to increase the weight of the pull down as to slightly more than BW)

DUMBBELL PRESS
26 X 10
28 X 10
30 X 10
no belt or wraps and these felt good - more in me. 32 x 8 is a previous PR - i shall surpass this no trouble.

DIPS 3 sets of 10, far better than last week - will start adding weight too these.

FACEPULLS WITH GREEN BAND & SOME TRI PULL DOWNS

HAMMER CURLS
24 X 8 X 3

4

3 WEEK PRESS 25/JUNE

First time back in the gym for just over two weeks.

WEIGHT 102KG!

Shoulder work with bands + upper back rolling.

  • about 30 chin ups were done here before touching a bar.

20 X 5
30 X 5
40 X 5
50 X 3
55 X 3
62.5 X 12 PR! - some left in the tank, first few reps were bad but then sorted out my form and cranked the rest out, 12 was the goal - i think i had another couple in me at least maybe more if the first few reps were sorted out - pleased with this especially after 2 week break.
(Predicted 90kg)

DUMBBELL PRESS
26 X 10
30 X 10
32 X 10 PR!

DIPS
10,
10 X 10
14 X 10 PR!

FACEPULLS 30-40 REPS
TRI EXTENSIONS WITH BAR 120 REPS
CURLS 26 X 8 PR!, 20 X 10 X 3

CONDITONING EASY: Elliptical for 10 minutes @lvl 15 :HR 160-170bpm

  • Great session, need to eat consistently now i am back, no weight goal i shall eat until i am around 105kg.
  • Conditioning 4 times a week, 2 easy (upper) 2 hard (lower)
  • Mobility work: Stretching before every session + 1 just mobility session for an hour a week. try to get a mwod done most evenings too.
  • Supplements: Multi + some sort of fish oil/efa 10g a day (need to get), and supplement anything else i have lying around: lack of money to buy anything.