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05-31-2011, 06:47 AM
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#1 (permalink) | ||||||||
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Spartigus
has no status.
Senior Member
Max Brawn
Tournaments Won: 2 Join Date: Dec 2010
Location: Sydney, Australia
Posts: 1,227
Training Exp: 4 years
Training Type: Fullbody
Fav Exercise: Squat & Quick Lifts
Fav Supp: Milk
My Mood:
Reputation: 13060
 
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Spartigus 5/3/1
I just started 5/3/1 after buying the ebook. I loved the book, was easy to read and very informative! Anyway, I want to compete in powerlifting eventually so here is my training log. I have never competed before or anything. Here are my current 1RM lifts Deadlift: 185kg (407lb) Bench: 105kg (231lb) Squat: 135kg (297lb) Here is my 5/3/1 template, its based largely off the book, but a few small changes here and there. If I made any mistakes let me know  Squat Day Squat Assistance Leg Press 4x10 Leg Curl 3x10 Weighted Back Extension 3x10 Hanging Leg Raise 3x10 Bench Day Bench Press Assistance DB Bench 4x10 Chest Supported Row 3x10 Tricep Pushdown 3x10 Lat Raise 3x10 Deadlift Day Deadlift Assistance Good Morning 3x10 Row 4x10 Shrugs 3x10 Weighted Situps 3x10 Military Press Day Military Press Assistance DB Press 4x10 Dips 4x10 Face Pull 3x10 Curl 3x10
__________________
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. "When in doubt, just get really, really strong. It tends to cure most problems in training – and life." - Wendler |
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05-31-2011, 06:53 AM
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#2 (permalink) | ||||||||
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Spartigus
has no status.
Senior Member
Max Brawn
Tournaments Won: 2 Join Date: Dec 2010
Location: Sydney, Australia
Posts: 1,227
Training Exp: 4 years
Training Type: Fullbody
Fav Exercise: Squat & Quick Lifts
Fav Supp: Milk
My Mood:
Reputation: 13060
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Today was Squat Day
Squat Day Squat 5x40kg 5x50kg 3x60kg 5x80kg 5x92.5kg 5x105kg Assistance Leg Press 4x10 10x160kg 10x200kg 10x220kg 10x220kg Leg Curl 3x10 10x45kg 10x60kg 10x60kg Weighted Back Extension 3x10 10x30kg 10x35kg 10x35kg Hanging Leg Raise 3x10 All with bodyweight 8 7 6 Notes: - I love this routine so far , I was hesitant to start light on the main lifts, but Im glad I did hahah. Squats - Felt good, a bit light though but good none the less This was the first time I have done Leg press and leg curls in a very long time lol. I have only been doing Back Extensions for a few weeks. Overall I love it, felt awesome!!!
__________________
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. "When in doubt, just get really, really strong. It tends to cure most problems in training – and life." - Wendler |
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05-31-2011, 07:10 AM
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#3 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
 Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,323
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1672697
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Subbed, and in for epic epicness.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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05-31-2011, 07:11 AM
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#4 (permalink) | ||||||||
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LtL
is loving life.
SHFW
Max Brawn
Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 9,800
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
My Mood:
Reputation: 322981
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Looking good buddy. This should work well for you.
LtL
__________________
Formutech Nutrition Representative Shop Formutech Nutrition @ the M&S Store www.fnutrition.com www.facebook.com/fnutrition www.liftingtolive.com |
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05-31-2011, 07:16 AM
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#5 (permalink) | ||||||||
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Aurik
aka Gimpy the 8th dwarf
SFHW = Win
Max Brawn
Tournaments Won: 1 Join Date: Apr 2011
Location: Near Dallas, TX
Posts: 1,562
Training Exp: 1-2
Training Type: Powerlifting
Fav Exercise: Squats & Deadlifts
Fav Supp: XTend
My Mood:
Reputation: 18962
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One of the nice things about 5/3/1 is it's easy to gauge your progress from cycle to cycle. If you get in there and rep out your last set (aka "money set") each week, you can see your strength going up from week to week and month to month. I ran 5/3/1 as written for 8 cycles and loved it. I'm still doing my upper body in 5/3/1 style. Have fun and don't be afraid to change your assistance exercises up if you feel that they're not working for you.
__________________
"Generally people can't squat because they're lacking in the 'lower ab' area. As in they need to grow a set." - LtL "No one ever got big or strong by lifting lightweights" - Carl1174 Follow my log here: My Road to a Lean(er) Mean(er) Aurik Valentin Konstantin Platz |
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05-31-2011, 07:18 AM
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#6 (permalink) | ||||||||
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Carl1174
is gonna be away for almost 3 weeks :(
Geezer patrol...
Max Brawn
Join Date: Dec 2010
Location: South Wales - UK
Posts: 4,480
Training Exp: 3-4 years
Training Type: Powerlifting
Fav Exercise: at the minute... BENCH
Fav Supp: BCAA's
My Mood:
Reputation: 23946
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Nice set up Spart, ill definitely be following when i can mate
 carl.
__________________
TEAM CROM (supporter) !!!!
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05-31-2011, 07:41 AM
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#7 (permalink) | ||||||||
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Spartigus
has no status.
Senior Member
Max Brawn
Tournaments Won: 2 Join Date: Dec 2010
Location: Sydney, Australia
Posts: 1,227
Training Exp: 4 years
Training Type: Fullbody
Fav Exercise: Squat & Quick Lifts
Fav Supp: Milk
My Mood:
Reputation: 13060
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Thanks everyone!!
Im very excited to see how I respond to this, especially in terms of gaining mass .
__________________
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. "When in doubt, just get really, really strong. It tends to cure most problems in training – and life." - Wendler |
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05-31-2011, 09:24 AM
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#8 (permalink) | ||||||||
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MC
is plotting World Domination from the Phantom Zone
Six Million Dollar Man
Max Brawn
Join Date: Jan 2011
Location: The Legion of Doom
Posts: 2,147
Training Exp: 2-3
Training Type: General Fitness
Fav Exercise: Posing
My Mood:
Reputation: 75153
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Go, Spart, GO!
__________________
"Look son, there comes a time in every man's life when he has to make a decision. Do you want to be big, powerful, jacked, yoked-up, have women everywhere want you and men fear you . . . or do you want to do crossfit?" |
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06-01-2011, 09:06 AM
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#9 (permalink) | ||||||||
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Spartigus
has no status.
Senior Member
Max Brawn
Tournaments Won: 2 Join Date: Dec 2010
Location: Sydney, Australia
Posts: 1,227
Training Exp: 4 years
Training Type: Fullbody
Fav Exercise: Squat & Quick Lifts
Fav Supp: Milk
My Mood:
Reputation: 13060
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Thanks everyone!!
Here is todays session Bench Day Bench Press 5x30kg 5x40kg 3x50kg 5x62.5kg SS 7 Chins 5x72.5kg SS 6 Chins 8x82.5kg SS 0 Chins (someone took the rack) Working sets for bench was supersetted with chin ups. Just last set I didnt do the chinups as there was no free machine  . Assistance DB Bench 4x10 32.5kgx10 32.5kgx8 (started off a little too heavy, next session I plan on 10 reps with all sets) 32.5kgx6 32.5kgx7 Chest Supported Row 4x10 22.5kgx6 (started off too heavy) 15kgx10 15kgx10 15kgx10 Tricep Pushdowns 3x10 30kgx10 30kgx10 30kgx10 Lat Raise 3x10 10kgx10 10kgx10 10kgx10 Notes: - - My abbs KILLED today!! Felt great - The routine called for 5+ reps on bench, felt good so pumped out 8 reps . Each set felt great. The SS with chinups was AMAZING!- I started a but too heavy on a few of the assistance exercises, but I know where I stand now for all the weights . - I originally planned 3 reps for Chest Supported Rows, but I thought 4 would be better because I do 4 sets of DB Bench. Just a question. In the program it says superset bench and military press with chinups or lat pulldowns. Does that mean on say Bench I SS with chins, and Military Pres I SS with lat pulldown? Or can I do Chinups with both?
__________________
Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. "When in doubt, just get really, really strong. It tends to cure most problems in training – and life." - Wendler |
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06-01-2011, 09:12 AM
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#10 (permalink) | ||||||||
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LtL
is loving life.
SHFW
Max Brawn
Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 9,800
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
My Mood:
Reputation: 322981
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Great lifting. I'm a big fan of balancing pulling and pushing volumes.
As for your superset question, I'd do chin ups on both. LtL
__________________
Formutech Nutrition Representative Shop Formutech Nutrition @ the M&S Store www.fnutrition.com www.facebook.com/fnutrition www.liftingtolive.com |
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