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-   -   dzarello 3/5/1 Powerlifting training log (http://www.muscleandbrawn.com/forum/showthread.php?t=14048)

dzarello 06-15-2013 03:46 PM

dzarello 3/5/1 Powerlifting training log
 
I started 5/3/1 BBB last October and had real good success. After 7 cycles, I decided to switch to the Powerlifting version and have been with it since mid March.
Looking forward to hitting 300s bench, 400s squat, 500s dl and 200s on ovh press sometime this year.

dzarello 06-15-2013 03:49 PM

6/15/2013

3/5/1 Cycle 12 Wave 2 Powerlifting

Bench w/u
95x5
125x5
155x3

Working
165x5
185x5
215x5 matched rep PR

Triples/Singles
225x3
235x3 rep PR
245x1

Incline
125x10
115x10
95x10

DB Row
85x10x5

BW Chins
5, 5, 5, 5, 5, 5

BW Dips
10x3

Banded Pushdowns w/ red EFS band
25x4

DONE

Great benching session. Really happy with the PRs today. Still progressing which is good.

Squat session is tonight after the wife gets home. Looking forward to it.

dzarello 06-15-2013 07:58 PM

6/15/2013

3/5/1 Cycle 12 Wave 2 Powerlifting

Squat w/u
135x5
165x5
205x3

Working
215x5
255x5
285x6 rep PR

Squat Strip Sets
225x10
205x10
175x10
135x20

RDL's
135x10
165x10
185x10

DONE & GASSED

Squat strip sets are awful and fun. Almost lost my lunch. Totally worth the agony. I feel they are making me strong(er). One more week and then I will be taking a week off. Body is starting to tell me. It is taking longer to recover from my sessions, plus a got a few aches and pains I need to tend to. Smash Wave 3 and then I can rest. I havent taken a week off since Cycle 7. I think I'm due.

Happy Father's Day to all!

BendtheBar 06-15-2013 09:02 PM

Good luck man. Subscribed. Smash some PRs.

BigJosh 06-15-2013 09:18 PM

Great luck with those goals. Smash!

Squatter 06-15-2013 10:44 PM

Amazing how much stronger you are now DZ! You've come a long way and your really doing 531 justice for being on it so long.

I wonder what is more brutal - the drop or strip sets or BBB sets haha:)

At any rate, a real pleasure to see you at MAB DZ!

dzarello 06-15-2013 11:07 PM

Quote:

Originally Posted by BendtheBar (Post 375285)
Good luck man. Subscribed. Smash some PRs.

Thanks Steve! Thats the plan!

Quote:

Originally Posted by BigJosh (Post 375294)
Great luck with those goals. Smash!

Appreciate your support!

Quote:

Originally Posted by Squatter (Post 375304)
Amazing how much stronger you are now DZ! You've come a long way and your really doing 531 justice for being on it so long.

I wonder what is more brutal - the drop or strip sets or BBB sets haha:)

At any rate, a real pleasure to see you at MAB DZ!

I have gotten a lot stronger since starting 5/3/1. I have gotten a lot out the program and try to practice what Wendler preaches. I want to continue the program for as long as I progress. I have learned more about myself and how my body reacts to certain lifts. I also now believe I have the power, strength and toughness to lift almost anything. I am very mentally aware now.

More brutal by far is the strip sets. I rest very little between my last working set to the end of the strip sets. I did all 56 reps within 5-6 minutes. Totally floored me. I did really like doing the BBB sets. They will put hair on your chest if your not careful.

I'm glad you mentioned you were here. I was wondering where you went after you abruptly left M&S. It does seem there are more ppl here willing to help and lend advice and not talk down to others. Looking forward to meeting more ppl with common goals.

Thank you Squatter. Always appreciate your support.

storm1507 06-16-2013 05:36 AM

Nice work man.

I will be switching to the powerlifter style in Aug.

What is your age/wt and where are you from if you don't mind me asking?

Squatter 06-16-2013 08:54 PM

I abruptly left M&S because the forum was becoming detrimental to my mental state. The forum was quickly becoming a bodybuilder vs powerlifter site. I was pretty much abandoned and was left alone to defend powerlifting. There were a couple of members really disrespecting Powerlifting - mainly that Lifting Heavy dude. When I called him on it, he denied it. So, I quoted his post and then he tried to change his story. They all even chased Big j away and Spart, as far as I know. I just couldn't take it anymore mentally. Another issue that was totally non sense was the locking out vs not locking out bench press. The list goes on and on.

EliteDreams 06-16-2013 10:51 PM

What up big DZ! Going strong in here brother, smash on.


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