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Old 11-07-2012, 11:14 AM   #201
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Old 11-09-2012, 09:14 PM   #202
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Didnt get the chance to train yesterday but made up for it today. Next week gonna find out what my 1 rep maxes are for the Bench and OH Press. I know my Deadlift is 265 and Squat 225. Gonna take a week off after that and plug those numbers in for Jim Wendles Powerlifting template.

Had a pretty good workout tonight, nothin special, Just got in and got shit done!

Friday, November 9th. 2012
Workout A

Squat
1x5x45
1x5x95
------------
140x5
170x5
200x3
200x3
200x3
215x1

Pull-Ups
5,5,4

Bench
1x10x45
1x5x55
-------------
1x5x80
1x5x100
120x3
120x3
120x3

Calves
2x10x70
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Old 11-10-2012, 12:11 PM   #203
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Had a pretty good workout tonight, nothin special, Just got in and got shit done!
Love the attitude. Tear it up!
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Old 11-12-2012, 05:32 PM   #204
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Tested my 1 Rep Max for the Over-Head Press today. Started with 90lbs, did that for one rep; was challenging but not super hard. Then I did 100lbs for one rep! My arms and body started shaking but slowly got that SOB up.

Monday, November 12th. 2012
Workout B

Front Squat
1x5x45 (Warm-Up)
1x5x95 (Warm-Up)
135x5
155x5
175x5
175x3
175x4

Barbell Rows
1x10x45 (Warm-Up)
1x5x55 (Warm-Up)
75x5
95x5
115x5
115x3
115x3

OH Press
40x5
60x5
70x5 (Someone was using the 80lb Bar)
90x1 PR
100x1 PR!!

Deadlift
135x5 (Warm-Up)
180x5
210x5
240x3
*Pretty sure my form is good now. Before, my lower back would feel sore later on in the day after DL'ing. No pain, just a soreness. Now after correcting my form, I now feel it more in my upper back.

EDIT - Found out the other the day the gym owner is going to turn the day care room into a powerlifting room. I was excited to hear that because I'd like to get around those guys and possibly learn some things from them.
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Last edited by WilldBill88; 11-12-2012 at 05:43 PM.
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Old 11-14-2012, 03:36 PM   #205
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Went for a 1RM today for my squat and bench. There was a guy there today who I been talking to here and there and I asked him if he would spot on the bench. I would like to say I hit some PR's on the bench but, I felt he may have slightly helped me when he was spotting me... So I dont know if I can say they were honest PR's?

Wednesday, November 14th. 2012
Workout A

Squat
1x5x45
1x5x95
1x5x140
1x5x170
1x5x200
215x1
225x1
230x1 PR

Pull-Ups
5,5,5

Bench
1x10x45
1x5x80
1x5x100
1x5x120
135x3
140x2
*I'm just gonna say my 1RM is 135. I'd say 90-95% was me and the other 5-10% was him aiding me.

Good workout today, think I'll take 4 days off instead of one week and start my 531 program monday. Gonna see the gym owner friday and have him teach how to do Good Mornings.
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Last edited by WilldBill88; 11-14-2012 at 03:41 PM.
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Old 11-14-2012, 07:34 PM   #206
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Keep on working hard! Just a thought,spotters are there in case shit goes south,not to increase 1RMs. Lol. Get it good on 5/3/1 !
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Old 11-15-2012, 01:10 AM   #207
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Originally Posted by EliteDreams View Post
Keep on working hard! Just a thought,spotters are there in case shit goes south,not to increase 1RMs. Lol. Get it good on 5/3/1 !
Thanks Elite!

As for the guy spotting me, I only wanted him to be there for the reason you said. In case something goes wrong. But, he sort of had his hands around the bar following my motion. Wasn't trying to have him help me in any way if that makes sense. Though thats how it turned out, so I figured 135 is my 1RM.
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Last edited by WilldBill88; 11-15-2012 at 02:30 AM.
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Old 11-15-2012, 02:26 AM   #208
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Alright, I found a 5-3-1 calculator for the powerlifting percentages. Plugged in my numbers and got my first 4 waves planned out, which is pretty damn accurate with my current lifts. So here is what it looks like: (Gonna leave out the warm-up sets cause I don't think anyone is interested in that.)

Wave #1 (3x3)
Squat: 160x3 - 185x3 - 205x3
Bench: 95x3 - 105x3 - 120x3
Deadlift: 185x3 - 210x3 - 235x3
Press: 70x3 - 80x3 - 90x3

Wave #2 (3x5)
Squat: 150x5 - 170x5 - 195x5
Bench: 85x5 - 100x5 - 115x5
Deadlift: 170x5 - 200x5 - 235x5
Press: 65x5 - 75x5 - 85x5

Wave #3 (5/3/1)
Squat: 170x5 - 195x3 - 215x1
Bench: 100x5 - 115x3 - 125x1
Deadlift: 200x5 - 225x3 - 250x1
Press: 75x5 - 85x3 - 95x1

Wave #4 (Deload)
Squat: 90x5 - 115x5 - 135x5
Bench: 55x5 - 65x5 - 80x5
Deadlift: 105x5 - 130x5 - 160x5
Press: 40x5 - 50x5 - 60x5

For assistance work, this is what I chose:

Squat:
Leg Press 3x10
Good Mornings 3x8
Weighted Sit-Ups (Not sure on sets/reps)

Bench:
Incline Press 3x10
Lat Pull Downs 3x10
Calves 3x15

Deadlift:
Barbell Rows 3x10
Leg Curls 3x10
Weighted Sit-Ups

Press:
UpRight Rows 3x10
Barbell Curls 3x10
Close Grip Press 3x8

Advice, Opinions and Feedback is welcome.
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Old 11-15-2012, 04:42 AM   #209
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Activity: 16% Activity: 16% Activity: 16%
 
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Good luck on the 5-3-1! Kill It!
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Old 11-15-2012, 06:56 PM   #210
BendtheBar
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Originally Posted by WilldBill'88 View Post
Advice, Opinions and Feedback is welcome.
I think everything looks good WB. Well done.
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