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Old 04-13-2012, 09:09 AM   #1
elijah
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Default elijah's powerlifting log

Better start tracking here instead of cluttering up the PR thread. Every week in all main lifts I have to set a new PR for reps or weight or both. Been powerlifting for about 8-9 months now, I had previously lifted for a couple years about 15 years ago when I was 18 with some BIG guys, so I was started out correctly, thank goodness. To get up to speed, I'm doing 5-3-1 and am seeing great results thus far. just started the second cycle or month this week. previous 8 months were spent very similar, first 2 months were higher reps and lower sets and lower weight and then went to 5x5 until I started the 5-3-1.

Monday
Squat 250 for 8 reps
more squats 155 for 5x10
calf raises 275 for 5x15

Tuesday
Bench 180 for 11 reps
more bench 135 for 5x10
curl bar standing skull crushers 75 for 5x10

Thursday
Deadlift 280 for 12 reps
dumbbell kroc rows with 75 lbs for 5x10 - HARD
barbell shrugs 225 for 5x10

Last edited by elijah; 04-13-2012 at 11:50 AM.
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Old 04-13-2012, 09:13 AM   #2
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Welcome to the forum. You will do well with this log.

You are braver than you believe...stronger than you seem...and smarter than you think..

Remember that.

Welcome.

Best wishes,

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Old 04-13-2012, 10:03 AM   #3
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Looking forward to seeing some great progress.
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Old 04-13-2012, 11:16 AM   #4
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Nice workout. 531 is a solid program.
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Old 04-13-2012, 03:00 PM   #5
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Good stuff, Elijah! Great start.



Man, I wish I was smarter than I think too!
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

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Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 04-14-2012, 02:32 PM   #6
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saturday 4-14

Standing overhead press 115 for 9 reps (PR)
More standing overhead press 85 for 5x10
CGBP 135 for 5x10
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Old 04-15-2012, 12:43 AM   #7
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Good stuff, Elijah!

You doing enough pulling to go with your pressing? I see those Krocs on Thurs, but not much else.

Just a thought.
Rock on!
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 04-15-2012, 09:03 AM   #8
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Quote:
Originally Posted by elijah View Post
saturday 4-14

Standing overhead press 115 for 9 reps (PR)
More standing overhead press 85 for 5x10
CGBP 135 for 5x10
Excellent volume. Congrats on the progress and keep charging hard.
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Old 04-15-2012, 10:02 AM   #9
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Good work on the presses!
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Old 04-15-2012, 10:55 AM   #10
elijah
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Quote:
Originally Posted by MikeM View Post
Good stuff, Elijah!

You doing enough pulling to go with your pressing? I see those Krocs on Thurs, but not much else.

Just a thought.
Rock on!
5/3/1 has 2 press days every week, 1 squat, and 1 deadlift. I've always done assistance works that somewhat mimics the primary lift of the day. So on my press days there will be 2 other forms of press for assistance and on pull days there will be 2 other forms of pulls, usually lat pull downs and kroc rows or barbell rows. i was so spent this week after the Krocs that I just did shrugs on my pull day.
Thanks for actually noticing though, man! I'm so hooked on powerlifting and the numbers going up, I'm gonna die when I plateau and I have to get smart and start modding my schedule up. I'm fascinated by the big numbers that people are putting up in here. I can only imagine the dedication and time put in to get that big and seeing them just drives me.
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