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-   -   mab 5/3/1 powerlifting (http://www.muscleandbrawn.com/forums/showthread.php?t=6999)

mab54 08-08-2011 08:19 PM

mab 5/3/1 powerlifting
 
Hey this is my first day training after my first usapl meet, and since many of the members of this forum have been a lot of help I thought it would be a good idea to start a log.

I am welcome to all forms of criticism/advice/ideas/encouragement. My goals with this training log is to become a much better powerlifter and to compete strongman in a year or two.

I will be running a 5/3/1 for powerlifting (3/5/1) upper lower split.

current maxes are unknown but my bests are in meet/in training
squat 300/275
bench 255/235
deadlift 405/450 (was going to go for 430 in meet but i stepped forward on second attempt even though I locked out the weight)

mab54 08-08-2011 08:28 PM

8/8/11

Bench
160x3
180x3
205x4

chin ups
BWx12
BWx9
BWx6
BWx5

cgbp
165x9
165x8
165x8
165x8

Hammer curl
30x12
30x12
30x10
30x10

Notes: I came into todays workout still very sore from saturday everything felt heavy, starting to wonder if I start the 5/3/1 cycle to heavy and if i should adjust the weight. But an ok workout over all, it just feels good to train again.

mab54 08-09-2011 07:29 PM

8/9/11
Deadlift
270x3
310x3
345x4

squat
160x20

weighted situps
25x14
25x14
25x14
25x14

Timed Holds
115 per hand for 1min

Notes: Felt a lot better today everything felt easy, only reason I stopped at 4 on deadlifts was because of a sore back. Started really low with squats to get used to the 20 reps. Still felt it was a really good workout.

mab54 08-10-2011 05:00 PM

8/10/11
Cardio

Farmers Walk
115 each hand for 6 trips of 50ft up then 50ft back

6 40yard sprints

Notes: Really easy, next week doing 7 trips and 7 40yards

BendtheBar 08-10-2011 05:55 PM

Great start MAB. Subbed and can't wait to see you smash some PRs.

mab54 08-10-2011 06:43 PM

Quote:

Originally Posted by BendtheBar (Post 160453)
Great start MAB. Subbed and can't wait to see you smash some PRs.

Thanks!! :mh:

mab54 08-11-2011 06:59 PM

8/11/11

Log Clean and Press(clean between each rep)
120x3
135x3
150x6

Farmers Shrug
115 each hand
x7
x7
x7
x7

axle row
145x10
145x10
145x8
145x8

Dips BW plus 55pounds
x8
x7
x7
x6

Barbell Curl
100x12
100x9
100x7
100x7

Notes:Everything was really easy, Log press felt so light

mab54 08-12-2011 09:56 PM

8/12/11

Squat
190x3
215x3
245x6

Sumo Deadlift
275x5
275x5
275x5
275x5
275x5

Sidebends
50x10 (each hand)
50x10
50x10
50x10

30 mins later

Farmers Walk (each hand)
185x100ft
185x75ft (the clips slid off)
185x100ft (one drop)

Notes: Squats, DL, and sidebends were really easy. Farmers walk were really hard but got through them (really fun). I don't have enough room at home so i had to pack up and go to the park for farmers. So my workout was like 2 hours but only 45 mins for first 3 lifts and once i got to the park and set up maybe 20 mins. Really good workout feeling 95% better just a little sore.

BendtheBar 08-12-2011 10:07 PM

Looks like things couldn't be going any better. When is the USAPL meet?

mab54 08-12-2011 10:10 PM

I actually just did my first one last saturday taking 1st and 4 state records, but i am training for the kentucky state oct 27(i think) and can't wait!!


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