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Old 09-05-2010, 01:23 PM   #1
ONpump17
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Join Date: Aug 2010
Location: Ontario, Canada
Posts: 1,086
Training Exp: 4 serious years, 1 meet
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Water
Reputation: 29537
ONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machineONpump17 is a lifting machine
Default ONP's 5/3/1 Powerlifting Log - Desiderium Firmum


The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned.

Obsessed is a word the lazy use to describe the dedicated.

Don't let anyone tell you, you can't. Keep your chin up, and your eyes on the prize. Live everyday like it's your last. Death is certain, life is not.

The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move.

Ability is what you're capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.

Nothing can stop the man with the right mental attitude from achieving his goal;
nothing on earth can help the man with the wrong mental attitude.

Hello, and welcome to my log. I have been lifting weights for several years, though the first few were with little results. I had no nutrition skills and little rest, so I was setting myself up for failure. My previous logs can be found here and here, while my training blog can be found in the link in my signature.

History
I started lifting in grade 9 gym class, up to now going into grade 13. I have been working diligently at gaining more knowledge, from various sources online and books.

Stats
Age:17
Weight: 169.0 lbs
Height: 5' 7.5"

Lifting Stats
Current Best Squat/Bench/Deadlift: 250x5/170x3/310x3

Goals
-To lose some weight
Target Weight: <165 lbs to compete in the 165 lb weight class
-To get stronger
My Target Lifts:
Squat: 405
Bench: 250
Deadlift: 425

Local Lifting Stats
Ontario Powerlifting Association records: 572/380/567
London Powerlifting Federation 2010 Meet Best & Worst lifts:
Squat: 451-308
Bench: 320-237
Deadlift: 462-363

Main Focus/Plan
I am currently performing a cut, while starting a strength program. After reducing my weight to under 165 lbs, I plan on maintaining bodyweight while getting stronger.

Program
I am currently on Jim Wendler's 5/3/1 program. I will be doing 3-4 workouts a week. Currently I am doing:

Workout 1:
Warmup - Light static stretching, Mobility Work, Dynamic Work
Military Press 5/3/1 w/ Active Recovery Neutral Grip Face Pulls
Dumbbell Bench Press 4x10
Dumbbell Rows 2x10
Rope Pushdown 4x10
Conditioning

Workout 2:
Warmup - Light static stretching, Mobility Work, Dynamic Work
Squat 5/3/1 w/ Active Recovery Four-Part Squats
Good Morning 4x10
Lunges 2x10
Ab Wheel 3xF
Conditioning

Workout 3:
Warmup - Light static stretching, Mobility Work, Dynamic Work + Voyer Shrugs
Bench Press 5/3/1 w/ Active Recovery Inverted Rows
Incline Dumbbell Press 4x10
Chinups 3x6
Decline Close Grip Bench Press 2x10
Dips 2xF
Conditioning

Workout 4:
Warmup - Light static stretching, Mobility Work, Dynamic Work
Deadlift 5/3/1 w/ Active Recovery Four-Part Squats
Leg Press 3x10
Romanian Deadlift 4x10
Dumbbell Side Bends 2x10
Conditioning

Without further, ado, time to get this show on the road!

Last edited by ONpump17; 09-05-2010 at 01:26 PM.
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