elijah's powerlifting log

[elijah]

6/18/2012
Squats (week 3 of current 5/3/1 cycle)
135x5
185x3
235x5
265x3
295x6 new PR for reps at this weight

Good lifts, last rep or maybe last 2 would have been borderline on deepness. Hard to tell when they were freaking grinders! I was just concentrating on getting my rep goal. Excited for my week 3 heavy bench tomorrow...

[mab54]

Great job grinding through the reps Elijah, can't wait to see what you can do with bench press!

[BendtheBar]

295x6 new PR for reps at this weight

Great work. Way to destroy that PR.

[elijah]

6/19/2012
Bench - week 3 of 5/3/1
185x3
210x7 - big PR, felt great
235x2
245x1 - failed on rep 2 of attempted double
Back off sets
205x5
205x5
205x5
205x5
205x5 - another big PR, jumped up from 195 for 4 sets of 5 reps

Standing skull crushers - EZ bar plus 70 lbs.
x12
x12
x12

Boy, what a surprise this bench day was for me. I didn't expect it to go as well as it did. All of my work sets were in the 200's. I think I have a solid 1 rep now of 250, I'm stoked. Shoulders sure do feel it though. Next time I test my singles in the 3 big lifts i should be over 1000 lbs.

[BendtheBar]

Next time I test my singles in the 3 big lifts i should be over 1000 lbs.

Smash that big milestone.

Your bench back off sets look impressive.

[elijah]

6/22/2012
Deadlift (week 3 of 5/3/1 cycle)
270x5
305x3
340x6 - PR reps

Slight incline BB rows
155x8
155x8
155x8
155x8
175x7

BB shrugs
225x12
225x10
225x10 - wanted 12 on these sets but my grip just couldn't keep holding on.

Deadlifts felt good. Deload next week, per the 5/3/1 program so I'll be moving up the weights on all big lifts. this was a good 4 week cycle. I estimate to have put about 20 pounds on my squat 1RM, just over 10 lbs on my bench 1RM, about 10 pounds on the deadlift 1RM and I'll find out tomorrow how much I put on the press 1RM. I think that's a decent cycle. Hope to have the same success with the next cycle of 5/3/1.

[mab54]

Can't wait to see you smash the next cycle! Also have you thought about getting a pair of straps for things like shrugs? I wouldn't recommend them for deadlifts but for smaller things like that they come in handy.

[elijah]

I've thought about straps but was stubborn about it because I thought if you need straps then you need to get a stronger grip. But by the end of my workout my grip strength is toast. Would be a good idea for loading up the shrug bar. Thanks for the reminder.

[mab54]

Originally Posted by elijah

I've thought about straps but was stubborn about it because I thought if you need straps then you need to get a stronger grip. But by the end of my workout my grip strength is toast. Would be a good idea for loading up the shrug bar. Thanks for the reminder.

I used to feel the exact same way, but if you are able to get more work in a few assistant lifts. To me as long as you don't use them for the main lifting part of you workout you are good, but if you are trying to overload the muscles(rackpulls/shrugs/sets of 10 on deadlift) then I don't see a problem.

[elijah]

Point well taken.