ROM 5/3/1 Powerlifting LOG

[RobmoriRB]

Depending on what gym I go to will switch the Benching rotation around!!! I start on the 25th of June.
**=Volume work
-total reps per work out is 90 with three different weights
*=5/3/1 routine(my custom)

Work out A
Squat*
Board Press(3)*
DL(box 3-5" under knee)*
Leg press**
Leg Extend.**
Leg curls**
Calf pushes**
calf raises**

Work out B
Bench*
T-B Row(over hand grip*
Squat*
close Grip*
DB bench**
DB Flat flys(know as Flys)**
Con. Curls**
BB Curls**
DB tri pull**
DB Tri kick backs(do not know the real name for this)**

Work out C
DL(ligter work then work out A)*
Squat*
Bench(Lighter then work out B to work on form)*
T-Bar rows(over hand grip)**
Incline Bench Yates Rows**
Shrugs**
Front Raise**
Side Raise**
Arnolds**

Bench max start=315(goal 400lbs)
squat max start=345(goal 500lbs)
DL max start=400(goal 500lbs)
June 21st BW:242lbs (goal 270)

[RobmoriRB]

Cycle 3 start
Back and Shoulder Work out

Sumo DL
Warm up:
bar x2
135x2
225x2
Lift:
315x5
225x5
135x5

Squat: (working Sumo) was to tight in the hips
Warm up:
Bar x2
65x2
115x2
Lift:
155x5
135x5
barx5

Bench: Working Wide grip
Warm up:
135x2
155x2
225x2
Lift:
225x5
225x5
225x5

T-Bar Row
80x10/10
60x10/10
45x10/10

Shrugs
185x10/10
165x10/10
135x10/10

Front Raises
40x10/10
25x10/10
10x10/10

Side Raise
30x10/10
20x10/10
10x10/10

Arnold Press
20x10/10
15x10/10
10x10/10

Note: solid work out after a long day at work. an video will be up tomorrow

[RobmoriRB]

]Squat[/B]
Warm up:
barx2 135x2 185x2 225x2
Lift:
255x5
265x5
265x5(reason for this was because form was bad on the first one)
275x5
305x3

Pin Press(going to rotate between this and a Board Press)
Warm up:
barx5 135x5 185x5
Lift:
225x5
235x5
245x5
255x5
265x5(current Pin Press Record an Personal Best)

Dead Lift(from just above knee to work on lock out)(going to switch from this an 4 inches below knee)
Warm up:
135x2 225x2 315x2
Lift:
355x5
365x5
375x5
385x5
400x3(New DL above Knee Record and Personal Best)

Leg Press
405x10/10
315x10/10
225x10/10

Single Leg. Exten
80x10/10
60x10/10
50x10/10

Leg curls
120x10/10
100x10/10
80x10/10

Calf Raise
180x10/10
135x10/10
90x10/10

Calf Push
405x10/10
315x10/10
225x10/10

Ab Work (OMG A PL worst night mare )
Ab Coaster
60x10/10
40x10/10
20x10/10

Russian Twist
70x10/10
50x10/10
30x10/10

[RobmoriRB]

Bench
Warm up:
barx2 135x2 185x2 225x2
Lift:
235x5
245x5
255x5
265x5
275x3
T-Bar
Lift:
90x5
110x5
130x5
140x3(pain shot up in top right corner of Groin...i was to high on the pad)
90x5
Bench Squat: Light explosive work
Lift:
135x10
225x10
barx10
Close Grip:
135x5
155x5
175x5
195x3(wrist started to hurt)
DB Bench:
100x8
90x10/5
50x10/10
Fly's:
40x10/10
30x10/10
25x10/10
Con.Curls:
50x10/10
40x10/10
30x10/10
BB Curl:
70x10/10
50x10/10
30x10/10
DB pull:
75x10/10
60x10/10
50x10/10
Kick-Backs: Never done them
20x10/10
15x10/10
10x10

Video will be up after

[RobmoriRB]

[RobmoriRB]

Squat:
Warm up:
BWx2 barx2 135x2 225x2
Lift:
235x5
245x5
255x5
275x5
305x4(PB)
Board Press:
warm up: with out board
135x2 185x2 225x2
Lift:
255x5 (got a random spotter an he tried to pull the bro lift)
265x5
275x5
305x5
315x5(PB/PR for Board Press)
DL(below Knee)
Warm up:
barx2 135x2 225x2 315x2
Lift:
340x5
350x2
315x5/5/5
Note: I should of used a better starting set
Leg press
405x10/10
385x10/10
315x10/10
Leg Exten.
90x10/10
80x10/10
70x10/10
Leg curls
130x10/10
110x10/10
100x10/10
Calf raise(an old school machine)
540x10/10
400x10/10
300x10

Note:
Muscle Heads- I really wanted to punch them in the head, because they were doing quarter squats an were yelling on the top of there lungs come come you got this. need to get into the gym early as hell lol.

Work out- I really liked the 5" board press a lot over the pin press because I dont have to restart the movement.

Question??? how tight do you make knee wraps

[larsen540]

Good stuff here man keep up the hard work bro

[RobmoriRB]

Thanks larsen


the video is actually for lift day 5

Bench
Warm up
barx2 135x2 185x2 225x2
Lift:
235x5
245x5
255x5
265x5
275x3 1/2(i failed the 4th rep in the middle of the lift)
T Bar row
90x5
125x5
145x5
155x5
Squat: Box used wraps
225x5
265x5
275x5(Box PB)
DB Bench
100x4
80x10/10
65x10/10
Fly
50x10/10
45x10/10
35x10/10
Curls
50x10/10
45x10/10
35x10/10
BB curls
65x10/10
55x10/10
45x10/10
DB pulls
75x10/10
55x10/10
40x10/10

[RobmoriRB]

GOT MY CAM BACK SO I WILL HAVE VIDEO from now till i die up lol

Above knee DL
Warm up:
barx2 135x2 225x2 315x2
Lift:
370x5
405x5
425x5(last rep sloppy but got it locked out PB)
Squat
Warm up:
barx2 135x2 185x2 225x2
Lift:
275x5
305x5
315x5(all felt amazing when not tired from 4 other sets, but that's what makes you strong)
Bench
Warm up
barx2 135x2 185x2 225x2
Lift:
275x5
305x4(felt amazing an the 5th rep got stuck 5 inches off the chest)
Bent fly
50x10/10
45x10/10
35x10/10
Lat pull down(45 degree angle)
130x10/10
100x10/10
85x10/10
Shrugs
225x10/10(felt like nothing )
185x10/10
135x10/10
Front raise:
50x10
40x10/10
25x10/10
Side Raise
45x10/10
35x10/10
30x10/10
Arnold's:
35x10/10
25x10/10
20x10

[RobmoriRB]

Squat
Warm up:
barx2 135x2 225x2
Lift:
265x3
275x3
305x3
315x3
330x1(PB for this set work)
Board Press
Warm Up: with out board
barx2 135x2 225x2
Lift:
275x5
305x3
315x3
340x3(PB for set work)
365xF(will get it next time)
Below Knee DL:
Warm up:
barx2 135x2 225x2 315x2
Lift:
315x3
325x3
360x3
395x3
405x3(PB on sets for BKDL)
Leg exten.
100x10/10
90x10/10
80x10/10
Leg curl:
140x10/10
120x10/10
100x10/10
Calf raise:
225x10/10
185x10/10
135x10/10
Knee jumps
bwx10

VIDEO will be up tomorrow

[RobmoriRB]

[RobmoriRB]

Monday
Mock meet:

360lbs Squat
330lbs Bench
430lbs Dead Lift

Total: 1120(added 100 pound to the total in 1 month)

Wednesday DAY 1 WSBB

Dynamic Day

Rack Pull- below the knee Dead Lift (BKDL) 1 Red mini band
Barx2
135x2
-Added Bands-
4x3@185lbs
4x3@225lbs
Leg Extensions
100lbs x12
100lbs x12
120lbs x5
Leg Curl
100lbs x12
100lbs x12
130lbs x5
Good Mornings- Dead Stop
185lbs x5
225lbs x5
275lbs x12

[RobmoriRB]

WSBB Day 2

ME BENCH
barx12/12
85x3
145x3
165x3
235x1
255x1
275x1(PnG)
295x1(PnG)
340x1(PR)
350xF(Nothing Left in tank)
Note: threw the weights up with ease
Close Grip
135x2/2
175x3
195x3
205x3
DB Pull
80x12
80x12
90x5
Bent Flys
60x10
60x10
Lat pull Down
145x12
145x12
160x5
Seated curls
20x20/10
25x10
Front Raise
50x10
50x10
Side raise
40x10

[RobmoriRB]

I had football for the past little bit so i had no time August 4th 2012

ME Bench
barx12/12
95x3
135x3
Wrist raps Added
185x3
225x1
Belt added
255x1
295x1
345xF
325x1(the guy bro spotted me)
325x1(all me)
Close Grip
barx5/5
135x3
185x1
205x1
225x1
Curls
25x10
20x10
15x10
BB Curls
50x10/7
30x10
JM Press
25x20/15
10x20
Shrugs
245x10
225x10
OHP
135x5

[RobmoriRB]

[RobmoriRB]

Day 2

Max Effort Squat
barx10/10
95x3
135x3
205x3
245x1
265x1
Added Belt and Wraps
315x1
365x1(Gym PR)
375x1(All Time PR)
Leg exten.
150x5
140x10
120x15
100x15
Leg Curl
130x5
100x10
90x12
GM
135x15/10/5
Barx20

[Polk17]

Looks good man, best of luck...

You asked earlier about Knee Wraps and how tight they should be... As far as I know, as TIGHT as possible... I am the same as you in trying to learn how to use them...

[RobmoriRB]

Thanks Polk

Dynamic Effort

Bench- single choke Green Band
8 sets by 3 reps @135
Db Bench
100x6
80x12
60x20
Curls
25x10
15x15
10x20
BB Curls
60x7
50x10
30x15
JM pressing
40x10
30x10
20x10
Lat-Pull Down
190x5
175x5
11510
85x11
Row's
185x10
135x15
95x10

[RobmoriRB]

Day 4

Dynamic Effort Dead Lift- No band
8sx3r@135lbs
5x3@225

GM
barx5/5
135x3
185x3
225x1
235x1
245x1

Not enough time before the team football meeting

[RobmoriRB]

Day 1
Pre- Animal Rage pills
Intra- 1 scoop of Mutant Mass
Post- 1 scoop of MP Re-Con w/Cretan

Max Effort Bench
Barx12/12
95x3
135x3
185x3
Wraps On
225x1
Belt On
255x1
275x1
315x1
330x1(ass came off the bench an inch then back to drive and lock out was weak)
DB Bench
100x9(PR)
80x10
50x10
DB Flys
40x13
30x13
25x17
Curls
20x14/10
JM Press
50x10
40x11
30x12
DB Pull
80x10
70x11
60x12
Lat Pull Down
160x5
130x10
100x12
85x15/7
Bent Flys
60x7
50x12
40x10
Front Raise
50x3
30x7
25x10
Side Raise
30x14
25x12
20x10

Note: I am changing it up for ME/DE SQ/DL; I will be doing one day of ME Squat and DE DeadLift and vise verse. So I can get more frequent work outs on the SQ/DL.

[Polk17]

I dig that spin on WestSide, with alternating weeks of DE/ME Pull/Squat... Brandon Lilly does an interesting WestSidish Split, he trains 4 x/ Week, A Bench, Squat, & Pull Day, then a Bodybuilding/Weak Point day... For Bench, Squat, & Pull he does a ME, DE, & RE day... So one week he does ME Bench, DE Squat, & RE Pull... Then RE Bench, ME Squat, & DE Pull, and so on... That way he hits each lift hard each week, but doesn't overtrain... Calls it the "Cube" Method... I just read about it today... Pretty good shit IMO...

[RobmoriRB]

yeah...my one buddie does it like that for the SQ/DL day so im going to try it out for alittle

[Polk17]

yeah...my one buddie does it like that for the SQ/DL day so im going to try it out for alittle

I want to add in some WS Stuff to my plan after my Meet Prep... It obviously really works, but it is made for Geared Lifting, as well as lifters that are on anabolics... So I think for someone who doesn't use one or both of those elements, there needs to be some adjustments made...

[RobmoriRB]

i actually just took out the Box Squat for ME days and rotate it in every couple weeks......I use BOX squats for my DE days, if you know what your doing then it is great for RAW lifters like me

[Polk17]

i actually just took out the Box Squat for ME days and rotate it in every couple weeks......I use BOX squats for my DE days, if you know what your doing then it is great for RAW lifters like me

Ya, I think you have to figure out what works, I try to get a TON of rebound out of the hole, and depth isn't a problem for me... So I have stayed away from Box Squats, unless I use a Low Box...