8/16/2012
Shoulder Press 115x5 135x5 155x7 180x1 180x1
DB Bench 75’sx10 95’sx10 110’sx11
Kroc Rows x10 x10 125’sx20
Std. DB Shrugs SS Face Pulls 3x15
Narrow Bench SS Db Curls 3x15/10
Notes: Going to start 3/5/1 here soon, so was trying out some singles at the end of a MRAP set with leaving a rep or two in the tank. I’ll be doing what Ben Seath does with his singles work, after the MRAP set (leaving a rep or two in the tank), I’ll do 3x1 of 95% of my actual max.
3/5/1
8/27/2012
3’s Week
Bench 225x3 255x3 290x7
Bench Singles 335x3x1
Shoulder Press 95x10 115x10 135x10 115x10 115x10
DB Rows 80’sx10 90’sx10 100’sx10 120’sx2x10
Std. DB Shrugs SS Face Pulls 3x15
BB Curls SS Rope Pushdowns 3x10/15
I just started a new cycle of 531 powerlifting today as well. Got seven reps on my last set too…except it was just a measly 112.5 on the Press… Excellent squatting my friend. Competing anytime soon?
[quote]MightyMouse17 wrote:
I just started a new cycle of 531 powerlifting today as well. Got seven reps on my last set too…except it was just a measly 112.5 on the Press… Excellent squatting my friend. Competing anytime soon?[/quote]
Thanks, man. I don’t plan on competing anytime in the near future. This is my first time running with 3/5/1 and doing singles on a more consistent basis. I’ll probably just run through a bunch of cycles and hopefully have an awesome strength jump in all my lifts. How have you been liking 3/5/1 so far?
Also, did you happen to be part of another ‘lifting site’ called something along the lines of your username. mighty mouse. I can’t remember at all what the website address was, but it was something like your name. Anyways, I think that site is shut down now, I remember them always getting hacked.
3/5/1
8/28/2012
3’s Week
Squat 270x3 310x3 345x7
Singles 405x3x1
Leg Press 3x15
Good Mornings 3x10
[quote]S C 0 0 Z E wrote:
[quote]MightyMouse17 wrote:
I just started a new cycle of 531 powerlifting today as well. Got seven reps on my last set too…except it was just a measly 112.5 on the Press… Excellent squatting my friend. Competing anytime soon?[/quote]
Thanks, man. I don’t plan on competing anytime in the near future. This is my first time running with 3/5/1 and doing singles on a more consistent basis. I’ll probably just run through a bunch of cycles and hopefully have an awesome strength jump in all my lifts. How have you been liking 3/5/1 so far?
Also, did you happen to be part of another ‘lifting site’ called something along the lines of your username. mighty mouse. I can’t remember at all what the website address was, but it was something like your name. Anyways, I think that site is shut down now, I remember them always getting hacked.
[/quote]
Lol…nope. No affiliation there. I just started my 3rd cycle this week and am just now doing the singles. I like the simplicity of it. Just doing the main lifts and then doing whatever assistance to bring up weak points. Trying the Simplest strength template with front squat and good mornings this cycle.
3/5/1
8/30/2012
3’s Week
Cycle 1
Shoulder Press 125x3 140x3 160x7
Singles 185x3x1
DB Bench 50’sx10 70’sx10 100’sx2x10
Pull Ups 5x6-8
Std. DB Shrugs SS Face Pulls 3x20/15
Narrow Bench SS Cable Curls 3x20,12/12
Cycle 1
3’s Week
8/31/2012
Deadlift 285x3 325x3 365x7
Singles 430x3x1
Squat 225x10 275x10 315x10 315x10
Back Raises w/ Resistance Band 3x15,12,12
Hanging Leg Raises 3x12
Cycle 1
5’s Week
9/3/2012
Bench 210x5 240x5 270x13
Shoulder Press 5x10
DB Rows 3x10
Std. DB Shrugs SS Face Pulls 3x10/15
BB Curls SS Rope Pushdowns 3x10/20
Band Work
Cycle 1
5’s Week
9/4/2012
Squat 250x5 290x5 325x5*Just prescribed reps
Leg Press 2x15
Leg Curls x10 x10 x20
Notes: Usually you are just suppose to do the prescribed reps on the last set of 5’s week with 3/5/1. I’ll generally do it based on how I feel and probably more so than not go for AMRAP on first couple cycles.
Cycle 1
5-3-1 Week
9/10/2012
Bench 240x5 270x3 305x6
Singles 335x3x1
DB Rows 4x10
Std. DB Shrugs SS Face Pulls 3x15
BB Curls SS Rope Pushdowns 3x10/20
Shoulder Work
Cycle 1
5-3-1 Week
9/11/2012
Squat 290x5 325x3 365x6
Singles 405x1
Leg Press 3x15 Pyramid Down x10 x10 x10
Good Mornings 5x10
Leg Raises
Stretch
Cycle 1
5-3-1 Week
9/13/2012
Shoulder Press 130x5 150x3 165x8
Singles 185x3x1
Pull Ups 5x8
Std. DB Shrugs SS Face Pulls 3x20
Narrow Bench SS Cable Curls 3x15-12/10-20
Shoulder Work
Cycle 1
5-3-1 Week
9/14/2012
Deadlift 305x5 345x3 385x6 430x1
Squat 225x5 275x5 315x3x5
Back Raises 4x15
Cable Crunches 4x20-25
Cycle 2
3’s Week
9/17/2012
Bench 225x3 265x3 295x8 335x2x2
Shoulder Press 95x4x15
DB Rows 80’sx10 100’sx20 115’sx15
Std. DB Shrugs SS Face Pulls 3x15-20/15
BB Curls SS Rope Pusdhwoms 3x10/20-15
Cycle 2
Week 3
9/18/2012
Squat 275x3 315x3 355x7 405x1
Leg Press: Started Empty x10, add 2 45’sx10 until 10 was very hard, stripped down to nothing x10
Leg Curls 3x10
Cycle 2
3’s Week
9/20/2012
Shoulder Press 125x3 140x3 160x9 185x1 190x1 190x1
DB Bench (light) 70’sx10 100’sx10
Pulldown Variations 8x10-15
Std. DB Shrugs 3x30
Narrow Bench SS Cable Curls 3x15
Shoulder Work
Cycle 2
3’s Weel
9/21/2012
Deadlift 290x3 330x3 370x10 405x1
Deadlift Band Pulls 225x3 275x3 315x3x3
Leg Press 3x15
Back Raises 6 w/band 6 w/out x3
Abs
Cycle 2
5’s Week
9/24/2012
Bench 215x5 235x5 285x5 315x6
1 Arm DB Shoulder Press 3x10
Bent Over Rows 5x10
Incline DB Shrugs SS Facepulls 3x20/15
DB Curls SS Lying DB Extensions 3x12/15
I wish my squat was on par with my deadlift like yours. And props on the one arm shoulder press. I like doing those after my 531 press.