Journey To My First Powerlifting Meet

[T o m m Y]

5/3/1 Week 3

10/20/10

Deadlift
345x5
365x3
385x5(PR)

Just wanted to get 5 tonight.

Power Squat
3 45's Per Side x 10 x 5 Sets

Good Morning
115 x 10 x 5 Sets

Done.
Was pressed for time tonight.


5/3/1 Week 3
10/22/10

Standing Strict Military Press
105x5
135x3
150x6

Big improvement tonight..wow.I guess this weight gain over these past few weeks is really helping..I think i only got 135x7 on week 1..

Barbell Incline Press
145x8
145x8
145x8
145x8
145x8

Chest Supported Row
2 45's x 8
2 45's x 8
2 45's x 8
2 45's x 8
2 45's x 8

Light Band Face Pulls
12,12,12,12,12

Bicep/Forearms

Done.


5/3/1 Week 3
10/26/10

Squat
225x5
255x3
285x7(PR)
315x3

Squat is coming along finally..

Atg Front Squat
185x10
185x10
185x10

Power Squat
3 45's Per Side x 10
3 45's Per Side x 10
3 45's Per Side x 10

Romanian Deadlift
205x10
205x10
205x10
205x10
205x10

Focused on pushing the hips way back..

Ab Wheel With 27# Of Chains Around Neck
10,10,10,10,10

Few sets of calves..

Done.

Getting Strong(er)


5/3/1 Week 3
10/28/10

Bench Press
180x5
205x3
225x7
225x5

Pretty happy how bench went today considering my lower/upper back were still a bit sore from tues workout..


Db Bench
80x10
80x7
80x7
75x7
75x7
60x10

****ing right arm kept giving out..ugh

Db Rows(No Straps)
160x10
140x10
140x10
130x10

Done..Pressed for time today..

[Coke]

Nice to see you moving on strong again man.

[T o m m Y]

Thanks bro!

[T o m m Y]

5/3/1 Week 1
10/31/10

Standing Strict Military Press
105x5
120x5
140x8
140x5
135x5

Crappy diet + missed meals for 2 days + not totally recovered from my bench workout 3 days ago = 140x8..UGH..

2 Sec Paused Incline Barbell Press
135x5
135x5
135x5
135x5
135x5

Should of went heavier.

Pendlay Rows
135x10
135x10
135x10
135x10
135x10

Easy.

Band Face Pulls
15,15,15,15,15

Little bit of bicep/forearm/calves..





5/3/1 Week 1
11/1/10

Deadlift
270x5
310x5
350x10(PR)
405x3(PR for no belt)

Deadlifts felt strong tonight..
Just felt like doing a triple with 405...I cant wait to rep it next cycle..
Im going beltless for now on,until i pull for a max whenever that will be..

Power Squat
4 45's x 10 x 4 Sets

PR all sets..

45 Degree Back Raise With Band
3 x 10

These felt awsome,i really focused on coming all the way up to like a vertical pos.i guess like a Ghetto ghr lol..

Good Mornings
135 x 10
135 x 10
135 x 10

Power Shrugs
315 x 10
315 x 10
315 x 10

PR all sets..

Strength is on the ****ing rise!!

[T o m m Y]

11/3/10


Bench Press
160x5
185x5
210x5
225x5
225x5

Just prescribed reps today..

Db Bench
80x10
75x10
75x8
70x8

Weak on these today..
My ****ing right arm keeps fatiguing on the last few reps..

Db Rows(No Straps)
160x10
160x10
160x6
160x6

Band Face Pulls
15,15,15,15

[Coke]

Looking good with those efforts dude, back on track.

[T o m m Y]

Thanks Coke!
Yes i am =)

[T o m m Y]

11/8/10

Deadlift
290x3
325x3
375x9(PR)
405x3

Good Morning
155x10
155x10
155x10

Tennis elbow flaring up,ugh.

45 Degree Back Raise With Band
10,10,10

My back was so pumped on that last set i had to sit down before i could walk,lol..

Leg Press
4 45's Per Side x 15 x 3 Sets

Power Shrugs
335x8
335x8
335x8
335x8

Slight pause at the top.

PR all sets.

Heavy Pulldown Abs
8,8,8,8,8,8,8

Lots of calves..

Done.

[Coke]

Doing fine there guy, way to elevate.

[T o m m Y]

Thanks man.

[T o m m Y]

So i have been deloading this whole last week and i am ready to get back in there and kill it!

Checked out Powerliftingwatch.com and there is a IPA raw meet jan 29th that i plan on doing,this will be my first meet ever..

10 weeks out starting tomorrow!

LETS DO THIS!

[mchicia1]

Are you just using 5/3/1 for deads?

[mchicia1]

So i have been deloading this whole last week and i am ready to get back in there and kill it!

Checked out Powerliftingwatch.com and there is a IPA raw meet jan 29th that i plan on doing,this will be my first meet ever..

10 weeks out starting tomorrow!

LETS DO THIS!

Where is the meet? I may just go for fun.

[T o m m Y]

Are you just using 5/3/1 for deads?

I use it for all 4 lifts..
I think im just going to run its for 3 more cycles as my meet prep,Scott Yard over at Elite Fts has done it and he liked it soo..I will just add in some singles and stuff after the main set over the next 10 weeks..

Where is the meet? I may just go for fun.

You should compete too!

Newark..

You close?

[mchicia1]

I use it for all 4 lifts..
I think im just going to run its for 3 more cycles as my meet prep,Scott Yard over at Elite Fts has done it and he liked it soo..I will just add in some singles and stuff after the main set over the next 10 weeks..



You should compete too!

Newark..

You close?

Sort of...like an hour. I live 1 mile from Trenton. Grew up in south jersey. The only reason I am hesitant about going is because I am still gun shy about my lower back and really pushing it. I have trained 5 months straight now with no back pain and I like it that way . Maybe by that time i will be over it. But prior to this streak I have been on, I would literally injure it like 3 times a year and would be sidelined for up to 3 months at a time. 5/3/1 and recovery ftw!

[T o m m Y]

Sort of...like an hour. I live 1 mile from Trenton. Grew up in south jersey.

you ever competed yet?

[mchicia1]

you ever competed yet?

Nope...only been lifting seriously for like 1.5 years. I will definitely go to one after I hit my 3/4/5 plate milestones. Which are coming up soon.

[mchicia1]

Oh I just checked it out...its a push/pull meet, which is perfect for me since the only lift I am scared of is the squat. I might be in man. Ill keep you posted.

[T o m m Y]

awsome bro

[T o m m Y]

11/20/10

Strict Standing Military Press
105x5
120x5
140x5
135x5
125x5
115x10

Weighted Dips
25 x 8 x 5 Sets

Pull Up
30 Total

Csr
45+25 x 8 x 5 Sets

Barbell Curl
3 x 10

[Coke]

Nice job overall Tommy.

[PLjaysmith]

so your'e on here too man, good stuff

give you 3 guesses who i am!

[T o m m Y]

Nice job overall Tommy.

thanks man

so your'e on here too man, good stuff

give you 3 guesses who i am!

Hmmmm,thats a tough one JAY..Lol.

[T o m m Y]

11/26/10

Squat(Beltless)
205x5
240x5
275x5
275x5
315x3
315x2

Good Morning
185x5
205x5
205x5
215x5
215x5

Power Squat
3 45's x 10 x 3 Sets

Pulldown Abs
10,10,10

[mchicia1]

Nice going on the squats...I like the GMs too.