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Old 05-31-2011, 06:47 AM   #1
Spartigus
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Join Date: Dec 2010
Location: Sydney, Australia
Posts: 1,227
Training Exp: 4 years
Training Type: Fullbody
Fav Exercise: Squat & Quick Lifts
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Default Spartigus 5/3/1

Hey All!!!

I just started 5/3/1 after buying the ebook. I loved the book, was easy to read and very informative!

Anyway, I want to compete in powerlifting eventually so here is my training log. I have never competed before or anything.

Here are my current 1RM lifts
Deadlift: 185kg (407lb)
Bench: 105kg (231lb)
Squat: 135kg (297lb)

Here is my 5/3/1 template, its based largely off the book, but a few small changes here and there. If I made any mistakes let me know

Squat Day
Squat

Assistance
Leg Press 4x10
Leg Curl 3x10
Weighted Back Extension 3x10
Hanging Leg Raise 3x10

Bench Day
Bench Press

Assistance
DB Bench 4x10
Chest Supported Row 3x10
Tricep Pushdown 3x10
Lat Raise 3x10

Deadlift Day
Deadlift

Assistance
Good Morning 3x10
Row 4x10
Shrugs 3x10
Weighted Situps 3x10

Military Press Day
Military Press

Assistance
DB Press 4x10
Dips 4x10
Face Pull 3x10
Curl 3x10
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