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Old 06-04-2013, 06:40 PM   #11
WilldBill88
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Quote:
Originally Posted by leefarley View Post
nice work as usual WB.

don't take this the wrong way but I am not seeing anything different ?
Thanks Lee.

Your right, things are staying pretty much the same. The last 8 cycles in my previous log I been basing my Percents off my 1RM and adding 5-10lbs each cycle to my 1RM instead of Wendlers training max. (90% of my Max.) So what I wanted to do in this log is back off a little and do it the right way. I was getting away with a higher training max but, I was starting to miss some lifts and started struggling with some of the weight... Best do what Jim says by starting out a little light and build my way up. Hope that makes sense.

Quote:
Originally Posted by Dray View Post
Strong work, both sessions.

Is this "5/3/1 for Powerlifters"? Only heard about that one, but it looks like this could be that.
Thanks Dray.

Yes, I'll be following the Powerlifting version of 5/3/1. In my case It will be 3/5/1. It's basically the same as 5/3/1 but a couple small tweaks.
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Old 06-05-2013, 11:17 PM   #12
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Wednesday, June 5. 2013
Wave 1 - Cycle 1: 3x3 + Singles

Deadlift
115x5
135x5
160x3
190x3
215x3
240x3
250x1
265x1

Cambered Bar GM's
3x3x180 (Around 60% of my best DL)

GHR's
2 sets of 8 x BW
2 sets of 8,7 w/ 10lb Plate

Weighted Sit-Ups
3x12 w/ 35lb Plate
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Old 06-06-2013, 04:14 AM   #13
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I've heard all about those GHR things. Sound like "fun" alright.

Strong workout.
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Old 06-06-2013, 10:25 PM   #14
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Oh Boy! I really feel them work the entire back of my legs vs a leg curl machine. I believe they will help my squat/deadlift
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Old 06-07-2013, 05:21 AM   #15
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Good training. A lot of people swear by the ghr, wish I had access to one. Is the two singles after the "3" sets part of the powerlifting 531?
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Old 06-07-2013, 01:13 PM   #16
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Quote:
Originally Posted by fenrisulfr View Post
Good training. A lot of people swear by the ghr, wish I had access to one. Is the two singles after the "3" sets part of the powerlifting 531?
Thanks fenrisulfr, yes on the 3/5/1 version your allowed to add 2-3 singles after your work sets on your 3's week. Didn't go balls to the wall on them, but just added a little extra weight to get use to heavier weight. I'll save any PR attempts for the end of the cycle.
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Old 06-07-2013, 03:33 PM   #17
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Friday, June 7. 2013
Wave 1 Cycle 1: 3x3 + Singles

OH Press
45x10
45x5
60x5
70x3
80x3
90x3
105x3
110x1
115x1
*Pressing felt pretty good today, 105x3 was a kind of tough. Think I fixed my technique a little bit cause I felt my lats working a little more pressing the weight up.

Chin-Ups
5,5,5,4,3 x BW

Dips
3x8 x BW

Side Laterals
3x10 x 15's

Barbell Shrugs
3x10x155
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Old 06-08-2013, 02:33 PM   #18
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Another fun squat day! Did some drinkin last night so wasn't really feeling it today, squats felt fairly easy though...

Saturday, June 8th. 2013
Wave 2 Cycle 1: 3x5

Squat
45x5
100x5
125x5
150x3
160x5
185x5
210x5

GHR's
4 sets of 8,8,6,6 x 10lb plate

DB Side Bends
4x8 x 65 DB

Back Raises
3x10 x BW
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Old 06-10-2013, 07:31 PM   #19
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Monday, June 10. 2013
Wave 2 Cycle 1: 3x5

Bench
45x5
60x5
70x5
85x3
95x5
105x5
120x5
*Benching felt good/easy

DB Incline Press 3x15
Chest Supported Rows 3x12
Rear Delts 3x10
Hammer Curls 4 sets of 8,8,6,4
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Old 06-11-2013, 07:02 PM   #20
WilldBill88
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Tuesday, June 11. 2013
Wave 2 Cycle 1: 3x5

Deadlift
115x5
135x5
160x3
175x5
205x5
230x5

Bent-Over Good Mornings
3x5x175

GHR's
4 sets of 6,6,6,8 x 25lb plate (+15)

Weighted Sit-Ups
3x12 x 45lb plate (+10)

Time: 45mins
Post-Workout: Beer and then dinner..
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