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Old 07-15-2014, 01:40 PM   #1
MattS91
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Default MattS91's Intro to Powerlifting using 5/3/1

Hey everybody, newbie here to the forum and powerlifting. I usually log all my lifts with pen and paper but I am giving the online log a try. Hopefully I can take some videos and upload them for form critique.
I am running 5/3/1 and am currently in my third cycle. I am coming off of a bicep tendinitis injury to my left arm so for the past 2 weeks I did no overhead pressing, benching, pushups, pull-ups, or anything that would hurt. Basically that left me to squat and deadlift for 2 weeks. I am feeling better and am now incorporating the bench day but instead of overhead pressing I substituted incline bench, so hopefully that helps.
I just came out of an "endurance phase" where I ran a lot up to a 31 mile ultra marathon race. During this time I lifted 1-2 times per week and lost a lot of strength. Currently I am about 152-155lbs, 5' 6" and am looking to reach 165 in 12 months. Enough with my background, here is my first two lifts for this week. Thanks- Matt

M 7/14/14
Squat- 195lbsx5, 205lbsx3, 215lbsx4
Front Squat- 125lbsx 5 sets of 10
Lunges- holding 35lb plates, 5 sets of 10 reps per leg
added in some ab work

T 7/15/14
Bench- 135lbsx10, 145lbsx8, 165lbsx5, 185lbsx1 (failed on the 2nd rep)
DB Row- 40lbsx 5 sets of 10, pretty easy but do not have any more plates for my dumbbell
Push Upsx 20,20,15,13,15
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Newbie Powerlifter, recovering endurance athlete(killed my strength)
150ish pounds looking to reach 165lbs in a year
Don't know my maxes but always looking to improve
Currently running 5/3/1
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Old 07-16-2014, 09:04 AM   #2
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W 7/16/14
Ran 3.2 miles, 7'59" pace, under 27 minutes
Also did 2 sets, 30 kettle bell swings 35lb (need to buy a bigger one)
3 Sets Max reps, barbell curls, pushups

I am thinking of buying a cheap push/pull sled it costs $160 shipped from fingesports.com.
Any thoughts on going for a cheap one vs a "nicer" one like Rogue? I would probably use it 1-3 times a week, just quick sprints.
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Old 07-16-2014, 04:57 PM   #3
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Solid numbers for just coming off an endurance type training.

Sled isn't a bad idea. Doesn't matter. Just get one that you can push/pull/drag. Cheaper yet, a big tractor tire. Might be able to find them free. Then you can do tire flips too.
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Old 07-17-2014, 08:34 AM   #4
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Quote:
Originally Posted by dzarello View Post
Solid numbers for just coming off an endurance type training.

Sled isn't a bad idea. Doesn't matter. Just get one that you can push/pull/drag. Cheaper yet, a big tractor tire. Might be able to find them free. Then you can do tire flips too.
Thanks, thats a great idea, never thought of that. Gotta search craigslist now
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Old 07-17-2014, 08:37 AM   #5
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R 7/18/2014
Deadlift: 215lbsx5, 235lbsx3, 260lbsx4 -PR
Good Morning: 105lbsx 5 sets, 10 reps superset with planks (front and side)
Rack Pulls: 200lbsx 5 sets, 10 reps
T-Bar Rowx 45lbsx10, 90lbsx10x10 haven't done this since I did bodybuilding a few years back, wanted to give it a try and it felt pretty good.
I love deadlift day since that is where I feel the best and I am making the most progress. I feel the deadlift is my best lift, hopefully the upcoming deload week pays off.
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Old 07-18-2014, 08:51 AM   #6
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Congrats on the DL PR.
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Old 07-19-2014, 05:27 AM   #7
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Quote:
Originally Posted by dzarello View Post
Congrats on the DL PR.
Thank you, felt good coming off of the floor
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Don't know my maxes but always looking to improve
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Old 07-19-2014, 05:30 AM   #8
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F 7/18/14
Incline Bench: 115lbsx8, 125lbsx7, 135lbsx5
Upright Row: 75lbsx10x10x10x7x8
Floor Press: 115lbsx 5 sets, 10 reps
Supsersetted with Side Lat Raise: 10lbsx 5 sets, 10 reps
I know this is not 5/3/1 protocol but as mentioned in my first post, I am coming off of Biceps Tendinitis. I am feeling 100% but I figured I will slowly work my way back. At the end of the workout I did do 3 sets of 10 with the bar of Military Reps. It will take some time but I will slowly rebuild my strength in that exercise.
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Old 07-19-2014, 08:31 AM   #9
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I love floor presses! So much that when I was doing 531 I eventually replaced the OHP with them. Helped my bench tremendously.
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Nathans Training Log

Meet PRs
Squat- 331 (belt only)
Bench- 243
Deadlift- 430
Weight- 160

Working to become strong 148. Training weight 150-153.
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Old 07-19-2014, 09:12 AM   #10
MattS91
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Quote:
Originally Posted by Nathan View Post
I love floor presses! So much that when I was doing 531 I eventually replaced the OHP with them. Helped my bench tremendously.
Yea they are great, really feel them in my tris. Not a bad idea to replace them with the OHP since I am coming off of a bicep tendinitis injury. Thanks for the idea.
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Newbie Powerlifter, recovering endurance athlete(killed my strength)
150ish pounds looking to reach 165lbs in a year
Don't know my maxes but always looking to improve
Currently running 5/3/1
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