Spartigus 5/3/1

[BendtheBar]

Check this out.

Metal Militia Competition Bench Setup

[Aurik]

Looks like a nice fun deload week there, Spart. The important thing about deloads is to let your joints and CNS recover... and a speed day is definitely good for that.

[Spartigus]

Thanks Steve!!! Legend!!!!!!!!!!!

Originally Posted by Aurik

Looks like a nice fun deload week there, Spart. The important thing about deloads is to let your joints and CNS recover... and a speed day is definitely good for that.

Thanks!! Yeah I was worried I would over do it, but I am thinking of making them a permanent part of deload week. But I will see how recovery goes.

[Carl1174]

Great deload Spart

Impressive numbers considering it was a deload... 5pps shrugs is pretty damn strong buddy

Carl.

[Pull14]

Hate deload or not, still pushing some nice numbers. Just pay attention to how well you've recovered come next week.

Steve is right on with the foot placement. In the end, do what provides the most stability and leg.

Keep on, keeping on.

[LtL]

Great article Steve and nice deload numbers Spart'.

LtL

[big_swede]

Good speedwork spart!! speed is power!

[Spartigus]

Thanks for the support!!

I watched my first powerlifting competition on Sunday, it was a very very cool day!! Everyone showed a lot of heart and a lot of strength, it was amazing to watch.

What was interesting with regards to foot placement on bench press, is that in this particular federation (Powerlifting Australia) in the Raw (not sure about shirted) section, your heels have to be flat on the ground. So it looks like I am doing heels flat now.

I have been bad at logging, but I have been sick from Thursday onwards, still getting over it, but its affecting my recovery, but I am managing to train through it.

Here is squat day


Squat Day
Squat
5x40kg
5x60kg
3x70kg
5x90kg
5x102.5kg
5x115kg

Was feeling under the weather, but I got out my 5 reps. Looked at last months session like this and it was 110kg for 5 reps, so progression, but man did this bar feel heavier than before! What I have been finding is that I am better at higher weight, I dont often pass 5 reps on the 5 rep days, but I normally pass 3 and 1 rep on those days. I dont know why this is.

Assistance
Leg Press 4x10
350kgx10
360kgx8

I was feeling very drained, so I only did 2 sets.

GHR
10
10
10

These are coming along well

Weighted Back Extension 3x10
55kgx6
55kgx7

Again was feeling dead so I just did 2 sets, but they werent that good.

I stopped here and didnt do hanging leg raise. I was feeling sick and sore so I went home, drunk milk and slept.


Here was Bench Day

Bench Day
Bench Press
5x35kg
5x45kg
3x50kg
5x67.5kg
5x77.5kg
6x87.5kg

Having flat feet felt pretty good, I still got leg drive and arched my back. Every time I bench I like it more and more.

Assistance

I took influence from the Big But Boring variation for 5/3/1, and the quote "to press a lot you have to press a lot". So on bench day and overhead press day, I will be doing barbell press and barbell bench as assistance instead of dumbbells. I think its 5 sets of 10 reps with 60%RM.

I went straight onto those as the chin station was taken.

Barbell Bench
65kgx10
65kgx10
65kgx10
65kgx8
65kgx8

Felt good to do these for reps.

Instead of chest supported rows, I changed them to dumbell rows, more weight and they are more fun.

DB Row
25kgx10
30kgx10
30kgx10
30kgx10
30kgx10

Chins
bwx7
bwx5
bwx4

These went down, but I think its from all the work I did before it, normally I do these right after bench press.

Tricep Pushdowns 2x10
40kgx7
40kgx6

Upped the weight and only did 2 sets instead of 3 because of more pressing. I am worried about volume on the triceps, so I think I will see how 2 sets feel next week, will increase to 3 if I feel it is needed.

Face Pull 3x10
40kgx10
40kgx10
40kgx10

Progression here, and I used the 2 D's like Szelago and they felt pretty good! Thanks!

The session was still hard, not recovered from flu yet. But it felt a lot better doing barbell bench and db rows. Just not sure about tricep volume, so any insight is much appreciated.

Normally I have Wednesday off and do deadlift on Thursday, but I cant get to gym on Thursday so I have to do it with only a day between it and squat day.

Today was deadlift day.

Deadlift Day
Deadlift
60kgx5
75kgx5
90kgx3
120kgx5
135kgx5
152.5kgx8

I was a bit tired, but I got out 8 reps, it was sore and I was dead, but I got out 8, I think if I had an extra day rest and done this on the normal day, I would of got 9.

Assistance

Good Morning 3x10
65kgx8
65kgx6
65kgx9

There was a lot of pain and I was fried, but I did as many as I could, the 2nd set I was a bit off.

Power Shrugs 3x10
240kgx5
240kgx5
240kgx5
240kgx5

I love these, they felt goooood

Row 4x5
72.5kgx5
72.5kgx5
72.5kgx5
72.5kgx5

Starting to progress on these and get into them again, had trouble picking reps and weight. I was sore from DB rows yesterday, but I got through and progressed.

Weighted Situps 3x10
15kgx10
15kgx8
15kgx8
15kgx8

Got through these, slow progression.

Overall was a gooood day, I am fried and I just want to eat and sleep. Next session is Friday.

I am just a little concerned about volume, am I doing too much? Mainly worried about triceps getting hit too much. Or possible too many overall sets.

EDIT: Will go through everyones logs on Friday , but looking over looks like a lot of good work as always

[Abaddon]

EPIC posting Spart - sorry to hear you've caught The Thing like the rest of us, but you trained through it man. WIN.

[LtL]

Looking good in here. My fed's rules make me have flat feet for bench as well. It was a bit of a learning curve but a fairly painless transition in the end.

When are you planning to compete?

LtL