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Old 09-08-2013, 02:28 PM   #1
Bronco
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I'm focused on improving my powerlifting numbers.
I'm probably not going to post detailed workout logs, but general summaries occasionally.

Any feedback is appreciated.
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Old 09-08-2013, 02:30 PM   #2
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Here's basically the program I've been running the past few months.
5/3/1 but with an extra light day for the main lifts.
I've altered 5/3/1 to do higher reps for some of my assistance lifts (8/5/3 and 10/8/5)
I just really like how the 5/3/1 forces you to progress, so I wanted to try something similar for assistance lifts.

So, I've got 5 basic workouts that I use for lifts:

Code:
5/3/1 =       Warmup                   Working
         40%x5,50%x5,60%x3,70%x3   week#1: 75%x5, 80%x5, 85%x5+, 75%x5+
                                   week#2: 80%x3, 85%x3, 90%x3+, 80%x3+
                                   week#3: 75%x5, 85%x3, 95%x1+, 75%x5+

8/5/3 =       Warmup                   Working
           50%x5, 60%x5            week#1: 70%x8, 75%x8, 80%x8+, 70%x8+
                                   week#2: 75%x5, 80%x5, 85%x5+, 75%x8+
                                   week#3: 70%x8, 80%x5, 90%x3+, 70%x8+

10/8/5 =      Warmup                   Working
           50%x5, 60%x5            week#1: 65%x10,70%x10,75%x10, 65%x10+
                                   week#2: 70%x8, 75%x8, 80%x8+, 70%x8+
                                   week#3: 65%x10,75%x8, 85%x5+, 65%x10+

Light =       Warmup                   Working
           40%x5 50%x5              60%x10,65%x8,70%x6,60%x10
                                 (deadlift: 60%x6,65%x6,70%x6,60%x6)

Extra =       Warmup                   Working
               none                 70%x6,65%x8,60%x10
And here is when I do them:
Code:
Monday
   Bench Press      5/3/1
   Deadlift         Light
   Btb DB Tri Ext.  8/5/3
   Hammer Curls     10/8/5
   Balance Ball Leg Curls  3 sets of 10

Wednesday 
   Squat            5/3/1
   Bench Press      Light
   Pendlay Rows     8/5/3
   Squat            Extra

Friday
   Deadlift         5/3/1
   Overhead Press   5/3/1
   Squat            Light
   Lat. Pulldown    10/8/5
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Old 09-08-2013, 02:48 PM   #3
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Here is my progress on the 5/3/1 lifts this summer.
PRs are in blue

Code:
               OHP                    Deadlift               Bench                 Squat  
              --------------------------------------------------------------------------------
   C1                                      380                 235                  290  
5/26/2013  5  |                   | 285x5 305x5 325x8 | 175x5 190x5 200x10 | 220x5 230x5 245x9
 6/2/2013  3  |                   | 305x3 325x3 340x8 | 190x3 200x3 210x8  | 230x3 245x3 260x8
 6/9/2013  1  |                   | 285x5 325x3 360x6 | 175x5 200x3 225x5  | 220x5 245x3 275x4
              --------------------------------------------------------------------------------
   C2                                      390                 241                  298  
6/16/2013  5  |                   | 295x5 310x5 330x8 | 180x5 195x5 205x10 | 225x5 240x5 255x9
6/23/2013  3  |                   | 310x3 330x3 350x8 | 195x3 205x3 215x5  | 240x3 255x3 270x5
6/30/2013  1  |                   | 295x5 330x3 370x5 | 180x5 205x3 230x5  | 225x5 255x3 285x5
              --------------------------------------------------------------------------------
   C3                                      400                 247                  306  
7/7/2013   5  |                   | 300x5 320x5 340x8 | 185x5 200x5 210x10 | 230x5 245x5 260x9
7/14/2013  3  |                   | 320x3 340x3 360x7 | 200x3 210x3 220x7  | 245x3 260x3 275x6
7/21/2013  1  |                   | 300x5 340x3 380x5 | 185x5 210x3 235x4  | 230x5 260x3 290x6
              --------------------------------------------------------------------------------
   C4                                      410                 253                  314  
8/1/2013   5  |                   | 310x5 330x5 350x8 | 190x5 200x5 215x10 | 235x5 250x5 265x8
8/8/2013   3  |                   | 330x3 350x3 370x7 | 200x3 215x3 230x9  | 250x3 265x3 285x8
8/16/2013  1  |                   | 310x5 350x3 390x5 | 190x5 215x3 240x5  | 235x5 265x3 300x5
              --------------------------------------------------------------------------------
   C5                 150                  420                 259                  322
8/23/2013  5  | 115x5 120x5 130x5 | 315x5 335x5 355x8 | 195x5 205x5 220x10 | 240x5 260x5 275x8
8/30/2013  3  | 120x3 130x3 135x6 | 335x3 355x3 380x6 | 205x3 220x3 235x7  | 260x3 275x3 290x7
9/6/2013   1  | 115x5 130x3 145x5 | 315x5 355x3 400x4 | 
              --------------------------------------------------------------------------------
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Old 09-08-2013, 08:19 PM   #4
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Quote:
Originally Posted by Bronco View Post
I'm focused on improving my powerlifting numbers.
I'm probably not going to post detailed workout logs, but general summaries occasionally.

Any feedback is appreciated.
My main advice is to get your back and rows as brutally strong as possible, and to not pull 90% + very often. Maybe cycle between low rack pulls and floor pulling.
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Old 09-08-2013, 09:27 PM   #5
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thanks steve.
since you bring up rows, i've noticed that my rows seem weak.
i bench pressed 230x9 recently but struggled with a set of 150x9 on pendlay rows.
it seems like most guys have numbers that are closer together with rows and bench.
i've been doing pendlays on wednesdays and lat pulldowns on fridays.
i don't know, maybe i should be doing more.
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Old 09-12-2013, 10:51 PM   #6
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Cycle 5 of 5/3/1 complete.
Still not much of a drop in reps from cycle 1.

Code:
             OHP                    Deadlift               Bench                 Squat  
           --------------------------------------------------------------------------------
   C1                                    380                 235                  290  
5/26/13 5  |                   | 285x5 305x5 325x8 | 175x5 190x5 200x10 | 220x5 230x5 245x9
 6/2/13 3  |                   | 305x3 325x3 340x8 | 190x3 200x3 210x8  | 230x3 245x3 260x8
 6/9/13 1  |                   | 285x5 325x3 360x6 | 175x5 200x3 225x5  | 220x5 245x3 275x4
           --------------------------------------------------------------------------------
   C2                                    390                 241                  298  
6/16/13 5  |                   | 295x5 310x5 330x8 | 180x5 195x5 205x10 | 225x5 240x5 255x9
6/23/13 3  |                   | 310x3 330x3 350x8 | 195x3 205x3 215x5  | 240x3 255x3 270x5
6/30/13 1  |                   | 295x5 330x3 370x5 | 180x5 205x3 230x5  | 225x5 255x3 285x5
           --------------------------------------------------------------------------------
   C3                                    400                 247                  306  
7/7/13  5  |                   | 300x5 320x5 340x8 | 185x5 200x5 210x10 | 230x5 245x5 260x9
7/14/13 3  |                   | 320x3 340x3 360x7 | 200x3 210x3 220x7  | 245x3 260x3 275x6
7/21/13 1  |                   | 300x5 340x3 380x5 | 185x5 210x3 235x4  | 230x5 260x3 290x6
           --------------------------------------------------------------------------------
   C4                                    410                 253                  314  
8/1/13  5  |                   | 310x5 330x5 350x8 | 190x5 200x5 215x10 | 235x5 250x5 265x8
8/8/13  3  |                   | 330x3 350x3 370x7 | 200x3 215x3 230x9  | 250x3 265x3 285x8
8/16/13 1  |                   | 310x5 350x3 390x5 | 190x5 215x3 240x5  | 235x5 265x3 300x5
           --------------------------------------------------------------------------------
   C5               150                  420                 259                  322
8/23/13 5  | 115x5 120x5 130x5 | 315x5 335x5 355x8 | 195x5 205x5 220x10 | 240x5 260x5 275x8
8/30/13 3  | 120x3 130x3 135x6 | 335x3 355x3 380x6 | 205x3 220x3 235x7  | 260x3 275x3 290x7
9/6/13  1  | 115x5 130x3 145x5 | 315x5 355x3 400x4 | 195x5 220x3 245x5  | 240x5 275x3 305x6 
           --------------------------------------------------------------------------------
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Old 09-12-2013, 11:31 PM   #7
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What are we lookin at here?
I know what it is...numbers!


I have trouble getting rows in on 531. About every other week I do a back and bi's day and it doesn't affect my other lifts much if at all. Just an idea anyway.
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Old 09-13-2013, 11:53 PM   #8
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Quote:
Originally Posted by fenrisulfr View Post
I have trouble getting rows in on 531. About every other week I do a back and bi's day and it doesn't affect my other lifts much if at all. Just an idea anyway.
i'm doing the rows on wednesday, pulldowns friday, curls on monday.
i don't think they are affecting my other lifts, those are going well.
steve suggests getting my back and rows super strong, and i do think i need more strength in that area.
i just feel like my rows are weak compared to my bench and even OHP.
not sure how to fix this besides doing more rows.
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Old 09-14-2013, 09:03 AM   #9
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Quote:
Originally Posted by Bronco View Post
Cycle 5 of 5/3/1 complete.
Still not much of a drop in reps from cycle 1.

Code:
             OHP                    Deadlift               Bench                 Squat  
           --------------------------------------------------------------------------------
   C1                                    380                 235                  290  
5/26/13 5  |                   | 285x5 305x5 325x8 | 175x5 190x5 200x10 | 220x5 230x5 245x9
 6/2/13 3  |                   | 305x3 325x3 340x8 | 190x3 200x3 210x8  | 230x3 245x3 260x8
 6/9/13 1  |                   | 285x5 325x3 360x6 | 175x5 200x3 225x5  | 220x5 245x3 275x4
           --------------------------------------------------------------------------------
   C2                                    390                 241                  298  
6/16/13 5  |                   | 295x5 310x5 330x8 | 180x5 195x5 205x10 | 225x5 240x5 255x9
6/23/13 3  |                   | 310x3 330x3 350x8 | 195x3 205x3 215x5  | 240x3 255x3 270x5
6/30/13 1  |                   | 295x5 330x3 370x5 | 180x5 205x3 230x5  | 225x5 255x3 285x5
           --------------------------------------------------------------------------------
   C3                                    400                 247                  306  
7/7/13  5  |                   | 300x5 320x5 340x8 | 185x5 200x5 210x10 | 230x5 245x5 260x9
7/14/13 3  |                   | 320x3 340x3 360x7 | 200x3 210x3 220x7  | 245x3 260x3 275x6
7/21/13 1  |                   | 300x5 340x3 380x5 | 185x5 210x3 235x4  | 230x5 260x3 290x6
           --------------------------------------------------------------------------------
   C4                                    410                 253                  314  
8/1/13  5  |                   | 310x5 330x5 350x8 | 190x5 200x5 215x10 | 235x5 250x5 265x8
8/8/13  3  |                   | 330x3 350x3 370x7 | 200x3 215x3 230x9  | 250x3 265x3 285x8
8/16/13 1  |                   | 310x5 350x3 390x5 | 190x5 215x3 240x5  | 235x5 265x3 300x5
           --------------------------------------------------------------------------------
   C5               150                  420                 259                  322
8/23/13 5  | 115x5 120x5 130x5 | 315x5 335x5 355x8 | 195x5 205x5 220x10 | 240x5 260x5 275x8
8/30/13 3  | 120x3 130x3 135x6 | 335x3 355x3 380x6 | 205x3 220x3 235x7  | 260x3 275x3 290x7
9/6/13  1  | 115x5 130x3 145x5 | 315x5 355x3 400x4 | 195x5 220x3 245x5  | 240x5 275x3 305x6 
           --------------------------------------------------------------------------------
Rock solid progress. That's how it's done.
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Old 10-03-2013, 03:20 PM   #10
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Just finished sixth cycle. PRs every workout. Only missed a PR on overhead press once. I don't seem close to having to reset so I'm really happy about that.

Code:
             OHP                    Deadlift               Bench                 Squat  
           --------------------------------------------------------------------------------
   C1                                    380                 235                  290  
5/26/13 5  |                   | 285x5 305x5 325x8 | 175x5 190x5 200x10 | 220x5 230x5 245x9
 6/2/13 3  |                   | 305x3 325x3 340x8 | 190x3 200x3 210x8  | 230x3 245x3 260x8
 6/9/13 1  |                   | 285x5 325x3 360x6 | 175x5 200x3 225x5  | 220x5 245x3 275x4
           --------------------------------------------------------------------------------
   C2                                    390                 241                  298  
6/16/13 5  |                   | 295x5 310x5 330x8 | 180x5 195x5 205x10 | 225x5 240x5 255x9
6/23/13 3  |                   | 310x3 330x3 350x8 | 195x3 205x3 215x5  | 240x3 255x3 270x5
6/30/13 1  |                   | 295x5 330x3 370x5 | 180x5 205x3 230x5  | 225x5 255x3 285x5
           --------------------------------------------------------------------------------
   C3                                    400                 247                  306  
7/7/13  5  |                   | 300x5 320x5 340x8 | 185x5 200x5 210x10 | 230x5 245x5 260x9
7/14/13 3  |                   | 320x3 340x3 360x7 | 200x3 210x3 220x7  | 245x3 260x3 275x6
7/21/13 1  |                   | 300x5 340x3 380x5 | 185x5 210x3 235x4  | 230x5 260x3 290x6
           --------------------------------------------------------------------------------
   C4                                    410                 253                  314  
8/1/13  5  |                   | 310x5 330x5 350x8 | 190x5 200x5 215x10 | 235x5 250x5 265x8
8/8/13  3  |                   | 330x3 350x3 370x7 | 200x3 215x3 230x9  | 250x3 265x3 285x8
8/16/13 1  |                   | 310x5 350x3 390x5 | 190x5 215x3 240x5  | 235x5 265x3 300x5
           --------------------------------------------------------------------------------
   C5               150                  420                 259                  322
8/23/13 5  | 115x5 120x5 130x5 | 315x5 335x5 355x8 | 195x5 205x5 220x10 | 240x5 260x5 275x8
8/30/13 3  | 120x3 130x3 135x6 | 335x3 355x3 380x6 | 205x3 220x3 235x7  | 260x3 275x3 290x7
9/6/13  1  | 115x5 130x3 145x5 | 315x5 355x3 400x4 | 195x5 220x3 245x5  | 240x5 275x3 305x6 
           --------------------------------------------------------------------------------
   C6               155                  430                 265                  330
9/13/13 5  | 115x5 125x5 130x8 | 325x5 345x5 365x8 | 200x5 210x5 225x10 | 250x5 265x5 280x9
9/20/13 3  | 125x3 130x3 140x8 | 345x3 365x3 385x7 | 210x3 225x3 240x7  | 265x3 285x3 295x7
9/27/13 1  | 115x5 130x3 145x5 | 325x5 365x3 410x4 | 200x5 225x3 250x4  | 250x5 285x3 315x5
           --------------------------------------------------------------------------------
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