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Old 06-20-2016, 12:51 PM   #1
Kastheghost
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Default Kas's training log

What's up everyone? After lurking for a little on the forums and lots of procrastinating I've finally decided I'm going to start logging my workouts.

Quick re-intro. My name is Kelvin.I'm a 29 yr Old lifter from so. Cal. My goal is strength orientated (powerlifting). I'm going to be running 3/5/1. Well that's it for now. Peace!
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best gym lifts: 320/300/415 lbs
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Last edited by Kastheghost; 06-21-2016 at 01:31 PM.
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Old 06-21-2016, 08:21 AM   #2
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Welcome, Kas.

I'm doing 5/3/1, and enjoying it so far (8 weeks in now). Actually, there's a few others also doing 5/3/1 (or 3/5/1) too.
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Old 06-21-2016, 09:40 AM   #3
Kastheghost
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Thx Dray. Nice! Now I don't feel alone haha. Which version are you doing?
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Old 06-21-2016, 10:02 AM   #4
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Basically just plain 5/3/1, with "joker sets" (from the "Beyond 5/3/1" book), and a bunch of accessory work I've chosen to do.
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Old 06-21-2016, 10:40 AM   #5
Kastheghost
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That's what's up. I'm going off the 531 for powerlifting book. Same thing but 351 without amrap. Heavy singles at the end of the top set on 1st and 3rd week.
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Old 06-21-2016, 01:29 PM   #6
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Week 1/Day 1; Deadlift

Warm Up
5/5/3 @ 150, 185, 220 lbs

Work Sets
3/3/3 @ 260, 300, 335 lbs

Back Off
225 for 5 reps

Then I drank my post workout drink and hit the stationary bike for 10 mins to sweat a little more.

Note: Took it fairly easy today. Still recovering from built up fatigue from my last so called mess of a program (my own fault). Plus been feeling a little under the weather. But other then that I felt good after the pulls. Didn't go for singles this time. Also no accessories today.
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Old 06-22-2016, 02:19 PM   #7
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Week 1/Day 2; Bench Press

Warm Up:
Pull ups: 4 sets x bw @ 15, 12, 10, 8 reps ( 30 secs rest)
****
Bench Press:

(Warm-up) 5/5/3 @ 110, 135, 160 lbs
(Work Sets) 3/3/3 @ 190, 220, 245 lbs
* (Singles) 250, 265, 270 lbs
(Back Down) 3/3 @ 225, 205 lbs

***
Accesories:

Incline BP: 3x10 @ 145 (30 secs rest)
Chest Supported Rows: 3x12 @ 4 45lb plates each side + machine? (30 sec rest)
Rear Laterals w. 20 lb db's for 15, 12, 10 reps.
***
Notes: Bench felt great today. Started getting tired towards the end with Rear Laterals.
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best gym lifts: 320/300/415 lbs
@ 175 lbs, 5'7.

* Training Log

* IG
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Old 06-22-2016, 06:09 PM   #8
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Another 5/3/1er. Sweet. Good work so far can't wait to see how you progress.
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Old 06-22-2016, 07:25 PM   #9
Kastheghost
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Join Date: Apr 2016
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Training Type: Powerlifting
Fav Exercise: Sumo Deads
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Kastheghost is off to a bad start
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Thx! Only time will tell lol.
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best gym lifts: 320/300/415 lbs
@ 175 lbs, 5'7.

* Training Log

* IG
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Old 06-22-2016, 08:01 PM   #10
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Great work in here.
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