ROM 5/3/1 Powerlifting LOG

[RobmoriRB]

Dead Lifts
115x20
135x15
185x10
225x6
275x4
315x2
V-handel bar Rows
95x20
135x15
180x12
225x6
270x3
Quick back off
270x5
225x6
180x7
135x4
95x6
Shrugs
135x20
185x15
225x10
275x6
315x4

[RobmoriRB]

Squats
bwx10/10
barx10
135x20
65x20
995x10
115x10
135x6
185x1
225x1
275x1
Leg extensions
40x20
50x20
60x10
70x10
80x5
90x5

Note: For squatting I had to move my feet out a foot on each side and lower the bar on my back about 3 inches to hit below parallel

[RobmoriRB]

Bench
barx12/12
135x3
225x3
275x1
Paused Reps
305x1
305x1
305x1
DB Incline Bench
50x20
60x10
75x5
80x5
90x5
Seated curls
30x10/10/10
35x5/5
Preacher Curls
40x10/10
French pressing
60x10/10
50x10
Skull crushers
25x20/20

[RobmoriRB]

Dead Lift
barx12/12
135x3
225x3
315x1
405x1(Post PR)
Note: done 100%Raw which was weird for me
Pull through
80x10/10/10/10/10
60x5
Note: knee started to hurt so I stopped
V-handle Rows
90x25
135x15
180x10x5
Note: bar would not allow me to go heavier because it would keep flipping
Pully Row
50x20/20/20
60x10/10/10
Side Raises
30x5/5/5/5
StairMaster
5 minutes

Official Weight-in:256lbs

[RobmoriRB]

Squats
bwx12/12
barx5
135x3
225x3
315x1
365x1
405xF
Leg Extensions
70x10
90x10
100x10
110x10
Leg curls
70x10
80x10
90x10
Hip stretch
Stair Master
5 minutes

[RobmoriRB]

Chest day
Bench
barx12/12
135x3
225x3
Added Wraps-Pause Reps
275x1
Added Belt
315x1(spotter touched the bar so took off weight)
315x1(all ME)
Back Off
225x10
135x10
Incline Bench
barx12/12
135x3
225x3
275xF
225x3
Standing Curls
35x10/10/10
25x12/10/10
Tricep pull over(got no clue the name)
50x10
80x10
110x10/10/10/10
80x10/10/10
90x10/10/10
Rope pull Down
60x10/10/10
50x10/10/10
40x10/10/10
Rope pull up
40x10/10/10
50x10
BB Curl
40x10/10/10

[RobmoriRB]

Dead
barx12/12
135x3
225x3
315x1
Added Belt
405x2
405xF
Added Liquid Grip
405x2
405x2
BB Row
135x12/12/12
155x10/10/10
Cable Row
80x10/10/10
100x10/10/10
80x10/10/10
Bent Flys
25x10/10/10
30x5/5/5
25x10/10/10
Front Bar Raise
50x10/10/10
100x10/10/10
40x10/10/10
Side raise
25x10/10/10

[RobmoriRB]

Box Squats
135x10
225x10/10
225x10
225x5
225x5
225x2
Leg Extension
50x10
90x10/10
110x6/6
120x6/6
70x10/10
Leg Curls
60x10/10
80x10/10
100x6/6
120x6/6
60x12
Calf Raises
120x10/10
140x10/10
160x10/10
180x6
seated ABs
55x20/10/21
Stair Master
6 mins
Cardio
2 mins

[RobmoriRB]

Since I have new goals and Routines that will be going on, I guess I should start by breaking everything down for everyone. For Bench I will be looking to follow The Gorilla Method. For Squat I will be doing a 5x5 till the knee is 100%, then will give Smolov squatting a try. Dead lifts
I will be following a plan Steve, has used.

Benching week Goal's(all weeks are 3x3
week 1:275
week 2:280
week 3:285
week 4:290
week 5:295
week 6:300
week 7: Test 1 RM

Dead's
1) Deadlifts 6 sets x 3 reps with 65% of your one rep max.

Each week add 10 pounds. When you can't safely hit 3 reps on a set, drop it. Never perform a rep if your form starts to slip.

So let's say you start with 250 pounds on deadlifts and hit 6 sets x 3 reps. You add weight for 2 weeks, but when you get to 280 pounds the last set feels spotty and you are unable to hit 3 safe reps. Drop that set and continue adding weight.

You continue this pattern of adding a weekly weight, and dropping sets until you can perform only one set of 3 reps. At that point take a week break, come back and test your max.

Squat's: I will be starting at bar again

Week Break Down:
Mondays: Bench&Dead lift
Wednesday:Squat
Thursday: Dead lift& Bench
Sunday:Squat

Gorilla Bench: http://ironpupil.blogspot.ca/2012/10...h-program.html

[RobmoriRB]

Bench
barx12/12
135x3
225x3
275x3
275x3
275x3
Dead Lifts
barx10
135x3
225x3
6 sets of 3@260lbs
Close grip Incline
135x10/10
185x10/10
225x6
Pedlay Rows
barx10
4 sets of 10@135lbs
Pull Ups(wide)
160x10
150x10
140x6
130x5
Ab work

[RobmoriRB]

Bike 3 minutes
2x10 Heel Slides
2x5 wall squats
Squat
Warm up(box squats/only bar)
6 lvl box@ 3 sets of 10
5 lvl box@ 3 sets of 10
4 lvl box@ 3 sets of 10
Working set(free squats/Sumo)
95x5/5/5/5/5
Leg extension
80x10
100x10/10
120x5/5
140x5/5
Leg curl
80x10/10
100x10/10
Side Bends
35x10/10/10
Stair Master
4 minutes
Cardio
3 minutes @mph

[RobmoriRB]

Bench
barx10/10
135x3
225x10/10
225x5/5
135x10
Rack Pull
135x10
225x10
315x10
Power shrugs
135x10
225x10
315x8
Waist High Pulls
205lbs@8 singles

Notes: today was a short day, got off work to late

[RobmoriRB]

Bike
2 minutes
Heel slides 2x10
wall Squat
Squat
Warm up (box)
(6)2x10
(5)2x10
(4)1x10
Working set(Sumo)
105@5x5
Leg Extensions
40x10
100x10
120x10
100x10
80x10
Single Leg(Left)
40x10/10
50x5
Leg curls
60x10
100x10
80x12/12/10
60x5
Calf Raise
140x10
120x10
Stair Master
5 minutes

[RobmoriRB]

Monday

Bench
barx12/12
135x3
225x3
280@ 3 sets of 3
Dead Lift
barx10
135x3
225x3
275 by 6 sets of 3
Pedly Rows
4x10@155lbs
Standing Curls
40x10/8
35x5/5/5/5
10x10/10
JM Pressing
35x10/10
25x15/10
Shrugs
5 sets of 15 @135lbs
Front raises
4 sets of 10 @95lbs

[RobmoriRB]

Wall squats
Heel slides
Squat
barx10
135x5/5/5/5/5
Leg extensions
40x10
80x10
100x10/10
80x10
40x10

Note: At work did not feel good all day, had a massive headache but had to train. Also got side tracked but I helped a fellow Heavy lifter out.

[RobmoriRB]

Rack Pull
135x10
225x10
315x10
405x5
Power Shrugs
135x10
225x10
315x10
335x10
Bench
barx10/10
135x3
225x10
225x10
225x10
225x10
DB Incline
35x10
40x10
50x10/10
Seated curls
35x5/5/5/5
Tricep push downs
150x10/10/10
120x10/10
Pull up Machine
140x5
120x5
90x5
Dip Machine
130x10
120x10

Note: need week I move up to 235lbs for rep day, Chest was killed on today

[RobmoriRB]

Tentative Schedule for 2013

IPF
Toronto Super Show
Dates: May 31 to June 1 2013
Saturday May 31 Open Three Lift Classic and Equipped
Sunday June 1 Bench Only Classic and Equipped

UPA
Iron Battle on the Mississippi
July 20th& 21st, 2013
Dubuque, IA

SPF
Tri State Powerlifting and Bench Press Championship
April 06, 2013
Venue: Holiday Inn
Blytheville, Ar.

Note: after February I will be able to plan finances

[RobmoriRB]

Bike
Wall squats
heel slides
Squat
barx10
135x3
165x5
165x5
165x5
165x5
Leg extension
40x10
80x10
110x10/5
80x10
60x10
Left Leg Singles
50x10
60x10
Leg curl
40x10
80x10
100x10
70x10
hip work
stair master
5 mins
cardio
3 mins

[RobmoriRB]

Bench
barx10/10
135x3
225x3
285x3
285x3
285x3
Dead Lift
barx10
135x3
225x3
285x3
285x3
285x3
285x3
285x3
285x3
Pedly Rows
4 sets of 10@ 165lbs
Standing curls
40x10/8/7/5
30x6/10
Tri-extensions
30x10/10
Push Down
110x10
150x7/7
Front bar raise
80x10/10
90x10/10
Side Raise
30x5/5
2x5/5/10/7/5
Close Grip
135x15/10

[RobmoriRB]

Bike
wall squats
1x10
Heel slide
1x10
Squats
barx10
135x3/3
5x5@ 185lbs
Leg extensions
40x10
80x10
100x10
120x10
80x10
Left Leg singles
50x5
60x5
70x5
Leg curls
70x10
90x10
100x10
Hip work/Stretch
Stair Master
2 minutes
Jacob Ladder
3 minutes
Cardio
3 minutes

Note: When I get to 275lbs I am moving to 5x3 then at 350 I switch till 5 singles till I cant do it then Test Max then restart program at 65%