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-   -   ONP's 5/3/1 Powerlifting Log - Desiderium Firmum (http://www.muscleandbrawn.com/forum/showthread.php?t=4183)

ONpump17 09-05-2010 01:23 PM

ONP's 5/3/1 Powerlifting Log - Desiderium Firmum
 
http://i44.tinypic.com/vwq4io.jpg
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
:rockon: 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!

ONpump17 09-05-2010 01:28 PM

Catching up to now...
 
http://i42.tinypic.com/35nd46x.jpg
August 22nd, 2010 - Session#: 1
Week 1 Workout 1
Weight: 169 lbs
Time: 1 hour 15 mins
Military Press
55x5
65x5
75x8
Dumbbell Bench Press
2x55x10
60x10
60x9
Dumbbell Rows
2x60x10
Rope Pushdown
70x10
2x80x10
80x4
Conditioning
12 mins Cardio
Notes:
Great first workout, forgot to do the 40%,50%,60% warmup, so did some with the bar then with 50 lbs.

Also, the last deadlift session from my last routine/log was my first ever with straps, did extra weight and just destroyed my lower back. I'm still feeling it now. I hope to be 100% for my squat session.
-Aaron

http://i40.tinypic.com/eld8cg.jpg
August 27th, 2010 - Session#:2
Week 1 Workout 2
Weight: 168.8 lbs
Time: ~1 hour 15 mins
Squat
170x5
195x5
220x7
Good Morning
95x10
115x10
135x10
125x10
Dumbbell Lunges
35x10
35x5
Ab Wheel
skipped
Conditioning
5 mins running
Notes:
felt like a pulled something during lunges :(
-Aaron

http://i48.tinypic.com/20nxjn.jpg
August 29th, 2010 - Session#:3
Week 1 Workout 3
Weight: 167.2
Time: 1 hour
Bench Press
110x5
130x5
145x11
Incline Dumbbell Press
2x50x8
2x55x10
Chinups
3xBWx6
Decline Close-Grip Bench Press
2x120x10
Dips
BWx5
BWx10
BWx5
=20
Conditioning
Notes: Workout Notes
Each workout 3, I'm going to work on increasing the number of dips I do, regardless of sets
-Aaron

http://i46.tinypic.com/v3j0qr.jpg
September 3rd, 2010 - Session#:4
Week 1 Workout 4
Weight: 167.2 lbs
Time: 1 hour 15 mins
Deadlift
*Warmup: 135x5, 155x5, 185x3
200x5
230x5
260x8
Leg Press
3x450x10
Romanian Deadlift
Bx10
95x10
2x135x10
Dumbbell Side Bends
2x45x10
2x55x10
Conditioning
12 mins elliptical
Notes: Workout Notes
1st time doing Romanian Deadlift!
Things have gotten off to a buzy start unfortunately, but things are looking up, and even with school starting, and the first day of my job tomorrow, I should definitely have more time and be able to stick to my schedule.
-Aaron

Achilles 09-05-2010 01:39 PM

Solid sessions! Btw I love the quotes! keep up the good work

strkout35 09-05-2010 01:46 PM

great log format man, good luck with 5/3/1 looks like youre set up really well with the program

BendtheBar 09-05-2010 04:09 PM

Great looking log. Looking forward to seeing you smash some PRs.

ONpump17 09-05-2010 05:01 PM

Quote:

Originally Posted by Achilles (Post 80045)
Solid sessions! Btw I love the quotes! keep up the good work

Thanks man!
Quote:

Originally Posted by strkout35 (Post 80049)
great log format man, good luck with 5/3/1 looks like youre set up really well with the program

Thank you, I made my own print-outs ahead of time. For those and the lay-out I use, check the attachments.
Quote:

Originally Posted by BendtheBar (Post 80065)
Great looking log. Looking forward to seeing you smash some PRs.

Thanks alot Steve! Your story in the Introduction thread was great.

ONpump17 09-05-2010 05:03 PM

2 Attachment(s)
....

onetiredkris 09-06-2010 11:36 AM

good looking layouts onp. welcome to the forum, lets see what you got in you bro!

ONpump17 09-06-2010 04:48 PM

Quote:

Originally Posted by onetiredkris (Post 80140)
good looking layouts onp. welcome to the forum, lets see what you got in you bro!

Thanks, I'll do my best :)

http://i48.tinypic.com/2h563uq.jpg
September 6th, 2010 - Session#: 5
Week 2 Workout 1
Weight: 166.3 lbs :)
Time: 50 mins
Military Press
Warmup: Bx5, 50x5, 55x5, 60x3
60x3, 70x3, 75x12
Dumbbell Bench Press
2x55x10
2x60x10 <- need to lower the weight, I wasn't getting the full ROM out of these in order to get the full reps
Dumbbell Rows
2x60x10
Rope Pushdown
70x10
80x10
80x9+1
80x9+1
* kept going and adding on like 60x5 the 40x whatever then 30x whatever then back to 60.
Conditioning
None :(
Notes: Workout Notes
Day before back to school, Victory Lap oh joy. Time to change my diet slightly...and maybe add in some bonus/conditioning & cardio stuff after school at the school gym.
*Note to self: NEVER go to my gym on a holiday when there's reduced hours. It hasn't been this packed in months!
-Aaron

Achilles 09-06-2010 04:59 PM

Sucks when the gym is packed and have to wait before you can do an exercise. Good session there!


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