Paddys 3 Month 5/3/1 Training

Training Powerlifting
1

tuesday 10/7/2012 5/3/1 week 1 cycle 2

SQUAT
1.1 x 5 145kg beltless
2.1 x 5 167.5kg beltless
3. 1 x 5 187.5kg belt

high box squat 17inch touch and go
1x2 220kg

wide stance goodmornings

  1. 1 x 5 50kg
  2. 1 x 5 100kg
  3. 1 x 3 130kg

standing ab pushdowns on cable machine
3 sets of 10 with 35kg

real sick and weak today,had to push thru,puked twice :smiley:

thursday 12/7/2012 5/3/1 week 1 cycle 2

Bench press
1.1 x 5 92.5kg
2. 1 x 5 107.5kg
3. 1 x 6 122.5kg

standing shoulder press strict

  1. 1 x 6 50kg
  2. 1 x 5 60kg
  3. 1 x 3 70kg
    4 1 x 3 80kg

wide grip pullups
2x 7 bw

Friday 13/7/2012 5/3/1 week 1 cycle 2

Deadlift

  1. 1 x 5 155kg beltless
  2. 1 x 5 180kg beltless
  3. 1 x 5 202.5kg beltless

rack pulls below knee

  1. 1 x 5 200kg
  2. 1 x 5 220kg

Stiff leg deads

  1. 1 x 5 140kg
  2. 1 x 3 170kg
  3. 1 x 2 200kg pb

speed pulls 2 inch deficit
2x3 140kg

beltless squat atg
1.1x3 150kg
2 1x3 170kg
3.1x 2 180kg

monday 16/7/2012 5/3/1 week 2 cycle 2

Squat

  1. 1 x 3 155kg beltless
  2. 1 x 3 177.5kg
  3. 1 x 3 200kg

high box squat 17inch touch and go

  1. 1 x 1 210kg
  2. 1 x 1 225kg

goodmornings

  1. 1 x 5 60kg
  2. 1 x 3 100kg
    3.1x 3 140kg

standing ab pushdowns on cable machine
3 sets at 40kg

tuesday 17/7/2012

Bench press
1.1 x 3 100kg
2.1 x 3 115kg
3.1 x 4 130kg

standing shoulder press strict

  1. 1 x 10 50kg
  2. 1 x 2 80kg

wide grip pullups
2 x 8 bw

pendalay rows

2 x 8 100kg

Thursday 19/7/2012 5/3/1 week 2 cycle 2
Deadlift

  1. 1 x 3 167.5kgbeltless
  2. 1 x 3 192.5kg beltless
    3 1 x 3 215kg

stiff leg deads

  1. 1 x 5 140kg
  2. 1 x 3 170kg
  3. 1 x 3 180kg

rack pulls below knee
1 x 5 225kg

deficit speed pulls 2inch
3 x 3 150kg

Tuesday 24/7/2012 5/3/1 week 3 cycle 2

Squat

  1. 1 x 5 167.5kg beltless
  2. 1 x 3 187.5kg
  3. 1 x 2 210kg
    done heavy single 220kg

bottom position squat 1 inch below paralell

  1. 1 x 1 150kg
  2. 1 x 1 160kg
  3. 1 x 1 180kg all done beltless

Wednesday 25/7/2012
Bench press

  1. 1 x 5 107.5kg
    2.1 x 3 122.5kg
  2. 1 x 3 137.5kg

standing shoulder press

  1. 1 x 5 70kg
  2. 1 x 3 75kg
    3.1 x 8 50kg
    4 1 x 8 50kg

sore today from squatting and some bicep tendonitis fron low bar narrow grip squats

Wednesday 25/7/2012 5/3/1 week 3 cycle 2

Deadlift

  1. 1 x 5 180kg beltless
  2. 1 x 3 202.5kg beltless
  3. 1 x 2 227.5kg

stiff leg deads

  1. 1 x 5 140kg
  2. 1 x 3 170kg
  3. 1 x 3 180kg

speed deads on 4 inch box
3 x 3 140kg pulled lower back on last rep

good workout but hurt lower back on last set speed pulls

i had to have few days off training and go doctor tood ibrufen and difene on deload week and done light session