Been lifting for 4 years. I compete in powerlifting on a university club team (USAPL, unfortunately). Starting westside; time to start keeping a log. Just did 5/3/1 for four cycles. My results were pretty meh.
Age: 19
Height: 5’ 9"
Weight: ~190; compete in 181 for now
Raw Meet Lifts
Squat: 360
Bench: 275
Pull: 405
September, 2010
Raw Gym Lifts
Squat: 365
Bench: 305
Pull: 435
The gym lifts are all pretty old. If I had to guess, today I’d put myself at 385/315/465. Planning on competing in NJ States in late July.
Goals
Squat: 405
Bench: 325
Pull: 500
3/20/11 ME Lower
Deficit Pull ~2"
warm up
315 x 3
345 x 3
365 x 2
GHR
hands at stomach x 10 x 3 (3 sets of 10)
45 Degree Back Extension
hand on head x 10 x 3
Dumbbell Side Bend
50 x 10 x 3
3/21/11 DE Upper
Bench 3 Grips within rings
warm up
185 x 3 x 8
3 Board
225 x 5
275 x 5
295 x 5 x 2
315 x 4
1 Arm Dumbbell Military
40 x 8
50 x 8 x 2
Foam Rolled
3/22/11 Extra
Bent Over Row
warm up
185 x 10
195 x 10
205 x 10
Chin, Overhand Grip
body x 10, 5, 5
Rear Delt Raise
20 x 10
25 x 10
30 x 10
Dumbbell Curlz for Girlz
30 x 10, 8, 8
About 30 minutes plus light stretching before and after.
3/23/11 DE Lower
Box Squat
warm up
225 x 2 x 10
Seated GM
135 x 10
185 x 10 x 3
RDL
135 x 10
185 x 10
205 x 10
Lots of foam rolling and stretching.
3/24/11 ME Upper
Floor Press
warm up
255 x 3
270 x 3
285 x 3
300 x 3
Rolling DB Extension
30 x 8
35 x 8
40 x 8 x 3
Lateral Delt Raise
30 x 10
35 x 10
40 x 10
Foam rolled. Stretched.
3/25/11 Extra
Chins, Parallel Grip
Body x 10, 10, 6
Face Pull
30 x 10
35 x 10
40 x 10
DB Shrug
80 x 12
85 x 12
90 x 10
Pallof Press
20 x 10
25 x 10 x 2
About 30 minutes plus stretching before and after.
3/27/11 ME Lower
Good Morning
warm up
225 x 3
245 x 3
265 x 3
275 x 3
GHR
hands at stomach x 10 x 3
45 Degree Back Extension
hands on head x 10 x 3
Dumbbell Side Bend
50 x 10 x 3
3/28/11 DE Upper
Bench 3 Grips within rings
warm up
185 x 3 x 8
Competition Bench
225
255
285
305 x 0
I ended up not in the gym for over a week. Last week I had exams in calculus and physics, then Friday to Monday I was at USAPL Collegiate Nationals as a handler and spotter/loader.
4/6/11 DE Lower
Box Squat
warm up
225 x 2 x 10
Front Squat
135 x 5
185 x 2
135 x 5 x 2
155 x 5
RDL
135 x 10
185 x 10
205 x 10
4/7/11 ME Upper
1 Board Bench
warm up
275 x 3
295 x 3
Rolling DB Extension
30 x 8
35 x 8
40 x 8
45 x 8 x 2
Side Delt Raise
30 x 10
35 x 10
40 x 10
Chins, 3 Grips
body x 10, 8, 8
Shrug
some x some
4/10/11 ME Lower
Box Squat
warm up
275 x 3
315 x 3
335 x 3
GHR
hands at stomach x 10 x 3
45 Degree Back Extension
hands on head x 10 x 3
Dumbbell Side Bend
50 x 10 x 3
4/11/11 DE Upper
Bench (3 grips)
warm up
185 x 3 x 8
3 Board
225 x 5
275 x 5
295 x 5
315 x 4
1 Arm Dumbbell Military
40 x 8
50 x 8 x 2
4/12/11 Extra
DB Row
50 x 10
60 x 10
70 x 10
Chins, Overhand
body x 8, 6, 4
Rear Delt Raise
25 x 10 x 2
30 x 10 x 2
DB Shrug
80 x 10
85 x 10
90 x 10
DB Curl
30 x 10, 8, 8
4/13/11 DE Lower
Box Squat
warm up
225 x 2 x 10
Speed Deadlift
warm up
275 x 1 x 6
Front Squat
135 x 10 x 3
Random Abs
4/14/11 ME Upper
Wide Grip Bench
warm up
250 x 3
275 x 3 x 2
Rolling DB Extension
30 x 8
40 x 8
50 x 8, 6
Side Delt Raise
30 x 10
35 x 10
40 x 10
Happy Birthday to me.
4/15/11 Extra
Bent Over Row
135 x 10
185 x 10
205 x 10 x 2
Chins, Underhand
body x 10, 7, 5
Straight Bar Cable Row
100 x 10
120 x 10 x 2
Hammer Curlz
30 x 8
40 x 8, 5, 5