ROM 5/3/1 Powerlifting LOG

Training Training Logs
21
22

[quote]KingKai25 wrote:
Dude nice PRs! Keep up the solid work. Also, you are going really heavy on those good mornings! With the dead stop, are you just pausing at the bottom position, or are you resting the barbell on pins?[/quote]

UM I lift from the bottom, i am 5 pins from my squat pin

ME DL-2" Deficit
barx10/10
135x3
225x3
275x1
315x1
365x1
385x1
Added Belt/Wraps
415x1

DE Squat-Above Parallel
barx12/12
10 doubles at 185lbs

GM
65x20
85x20
115x20

Calf Raises
225x20
315x20
405x20
495x20
585x20
675x20
765x20
855x20

23

Friday 7th

Floor Pressing
barx12/12
135x3
225x3
275x1
305x1
330x1 PR

Sunday 9th
Assistance work for ME Bench

JM Pressing
80x5
70x5
60x10
50x13/11
40x11

Con. Curls
40x10/10/10/10

Close Grip Bench
barx12/12
135x17
185x5

Arnold press
50x5/5
35x7/10

Pully Row(V handel)
60x20
70x20
80x5

24

ME Box squats
Robert set a PR with 385 on a Low Box
Omar set a PR with 125 on a Low Box

DE Dead Lifts-double choked red bands
Robert used 205 for 10 singles
Omar used 135 for 10 singles

25

DE Bench
Robert used 135/155/175 for close/narrow/wide

Assistance Work
Close grip
Robert set a Personal record with 265lbs
BB Curls
French Pressing
Kolov pressing
T-bar rows

26

ME Dead Lifts
Robert set a Record with 435lbs
Omar set a Record with 230lbs

Assistance Work
Leg press for 3 sets of 20 2 sets of 10 2 sets of 5

27

ME Bench-Reverse Green Band
barx12/12
135x3
225x3
275x1
added band
315x1
405x1
445x1
Curls
50x20
60x20
70x7
80x6
JM Pressing
75x5
65x5
55x10
45x10
Shrugs
245x10/10
275x10/10
315x10/10
365x10/1
Lat Pull down
10 sets of 5@80
3 sets of 5@90

28
29

ME Squat
Robert hit a PR on reverse Green Bands with 505lbs
Omar hit a PR with 135lbs on free squats

DE Dead lifts- Green Bands
Robert used 225 for 10 singles
Omar used 135 for 10 singles

ME Bench
Omar hit a bench record with 120lbs

Assistance work
Leg extensions
Leg curls
Omar added
incline bench
curls