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-   -   elijah's powerlifting log (http://www.muscleandbrawn.com/forum/showthread.php?t=9636)

elijah 04-13-2012 09:09 AM

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

Chillen 04-13-2012 09:13 AM

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,

Chillen

BendtheBar 04-13-2012 10:03 AM

Looking forward to seeing some great progress.

J_Byrd 04-13-2012 11:16 AM

Nice workout. 531 is a solid program.

MikeM 04-13-2012 03:00 PM

Good stuff, Elijah! Great start.



Man, I wish I was smarter than I think too! :)

elijah 04-14-2012 02:32 PM

saturday 4-14

Standing overhead press 115 for 9 reps (PR)
More standing overhead press 85 for 5x10
CGBP 135 for 5x10

MikeM 04-15-2012 12:43 AM

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!

BendtheBar 04-15-2012 09:03 AM

Quote:

Originally Posted by elijah (Post 232998)
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.

big_swede 04-15-2012 10:02 AM

Good work on the presses!

elijah 04-15-2012 10:55 AM

Quote:

Originally Posted by MikeM (Post 233110)
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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