ONP's 5/3/1 Powerlifting Log - Desiderium Firmum

[tank]

great work ONP! keep charging bro.

[Tannhauser]

Originally Posted by ONpump17

During deadlifts, I found that I felt the strength was definitely there, just not the explosiveness off the floor.

I see you're doing SLDL and I think that's a great exercise for strength off the floor. I think they're worth really hitting hard.

I've recently made some improvement off the floor, and it might be due to pause squats and/or front squats.

I find the pause squats hard on my joints, but it does occur to me that the movement is not dissimilar to deadlifts - you're having to explode up from a crouched position without any stretch reflex. Beltless fronties seem to tick all sorts of boxes for deadlift muscles.

Just a thought.

[ONpump17]

Originally Posted by Tannhauser

I see you're doing SLDL and I think that's a great exercise for strength off the floor. I think they're worth really hitting hard.

I've recently made some improvement off the floor, and it might be due to pause squats and/or front squats.

I find the pause squats hard on my joints, but it does occur to me that the movement is not dissimilar to deadlifts - you're having to explode up from a crouched position without any stretch reflex. Beltless fronties seem to tick all sorts of boxes for deadlift muscles.

Just a thought.

Thanks for the tips! Usually we do paused squats on Wednesdays, though I think we haven't gone heavy enough. Also, I think the quality of the equipment (very poor gym bars) may have come into play.

[ONpump17]

Plan for break: Purchase 2 One day passes for gym back home. Do Bench session, Do Moderate all around session or do mock meet like HERC410, haven't decided yet. Probably mock meet since I will have time to recover.

Plan for January:
3 days a week of serious training, Monday, Wednesday, Friday.
1 day of light training, Saturday.

Heavy days:
Monday - moderate difficulty Squat, then Deadlift, Good Mornings and support.
Wednesday - Heavy Bench, support work, Speed Deadlifts, and Good Mornings
Friday - Heavy Deadlifts, Romanian/Stiff Leg Deadlifts, Good Mornings, overhead work and support
Adding in some grip work before it becomes and issue and to counteract the poor quality of the gym's equipment.

Light day: Calf work, Grip work, Bodyweight stuff (Dips & Pullups/Chinups), Complexes (Cosgrove Complex, Javorek Complexes(without Upright Rows)), Core & Ab work, and Swimming.

Diet: Intermittent Fasting with a low-carb/keto system.

[ONpump17]

December 28th, 2011 - Session#: 214

Weight: 217.8 lbs
Mock Meet
Squat
Warmup: Bx6, 135x3, 225x3, 275x1
315, fine
365, went up tough, but made it.
unracked 405, had no nerve, left it.
Bench
Warmup: Bx5, 135x5
185, no problem
225, no problem
250 was tough, and started sort of shitty, but I made it through.
Deadlift (in kg)
Warmup: 70x2, 110x1
315 no prob
395 was good
440, tried a bunch of times, couldn't get it further than before, psychological tricks, the whole deal
Workout Notes
Walked in without the right mindset, so things just didn't end up my way :/ I'll get the lifts next time.
At least I got a 5lb Bench Press PR.
-Aaron

[HERC410]

my total is higher ....niener niener

[ONpump17]

Originally Posted by HERC410

my total is higher ....niener niener

B*tch please... You're lucky I didn't try that 405 squat...

[BendtheBar]

Originally Posted by ONpump17

Walked in without the right mindset, so things just didn't end up my way :/ I'll get the lifts next time.
At least I got a 5lb Bench Press PR.
-Aaron

What was your total around this time last year?

[tank]

great work OP. the mock meet is cool.

[ONpump17]

Originally Posted by BendtheBar

What was your total around this time last year?

Ah the usefulness of a log...about squat 275, bench 190 with spotter helping a little, and deadlift 320x3

Originally Posted by tank

great work OP. the mock meet is cool.

Thanks! Still hoping to make those lifts soon.