ROM 5/3/1 Powerlifting LOG

[RobmoriRB]

Max Effort Rack Pull-Below knee
barx12/12
135x3
185x3
225x1
Belt Added
275x1
330x1
460xF
455xF (I was like whats going on)
405x1
415x1
435x1
455x1(PR)
Dynamics Effort Box Squat- Single Chocked Green Band
barx10/10
barx5/5 (added Band here)
8x3@135
Leg Extension
150x10
130x12
110x15
90x20
Leg Curl
150x10
130x15
110x20

[RobmoriRB]

Day3/4

ME Squat
barx12/12
135x3
185x3
225x3
255x1
Belt Added
265x1
315x1
335x1
385x1 PR and fergot to record
405xf (Got it out of hole but failed after 3 inches off Parrelle)
DE Bench Green band
Barx12/12
barx5/5 w/Band
2x3@225
3x3@185
3x3@135
DE Rack pull-Above knee
2x3@225
6x3@315
DB Bench
100x10 Rep PR
90x10
80x10
Curls
20x15/15/15
15x10
JM Press
55x12/12/12
45x15
T-bar row
225x10/10/10
135x12/12
90x20/20
Lat Pull Down
70x5
50x10/10
Front Raise
30x10/10/10
Side raise
30x15

[RobmoriRB]

[RobmoriRB]

Day 1

ME Bench
Barx12/12
135x3
185x3
Added Wrist Wraps
225x3
265x1
Added Belt
295x1
315x1
335x1(I had it going up with ease and then the guy touch the bar near the top Im going to kill him)
Added 1 Board
340x1
Reverse Band(i never did it before and I didn't but enough weight on)
365x1
JM Pressing
70x5
60x7/8
50x10/10
45x8
DB Bench (just wanted to see what would happen)
100x5
90x60
T-Bar Row
250x5
225x7/8
135x15/15
90x20/20

[RobmoriRB]

Day 2

ME Squat
barx12/12
135x3
185x3
225x3
255x1
275x1
Added Belt/Wraps
315x1
335x1
390x1(PR)
395xF(got stuck on out of the whole)
DE Rack pull-knee level
10x2@375
Leg Exten.
150x15
130x20
110x20/20
90x15/17
Leg Curl
150x10
130x15
110x15

[RobmoriRB]

Day 3- Strength Speed

DE Bench-Green Band
barx12/12
barx5 w/band
135x2
205lbs@ 10 sets of 2
135x2
Close Grip
barx12
95x3
135x3
185x3
225x1
250x1-PR
JM Pressing
75x4
65x6
50x6/6
40x10/10
Curls
20x10/10/10
20x10
T-Bar
135x15/15/15

[RobmoriRB]

Day 4

Max Effort Dead Lift
barx12/12
135x3
225x3
275x3
315x1
345x1
385x1
405x1
460xF
425xF
Note: Going to only train from the ground and no more Rack pulls. I am also going to try 3 single at a max weight then move up 5lbs!!

DE Free Squat-Double choked red band
barx3/3/3
Barx5 w/band
5sets of 2 reps @225lbs -strength Speed
5sets of 2 reps @135lbs-speed strength

[RobmoriRB]

Bench
barx12/12
135x3
185x3
225x3
Added Belt
245x1(PnG)
275x1(PnG)
315x1
335xF
Note: I am going to do working singles starting at 305.
JM Pressing
80x5
80x4
70x5
70x5
60x5
60x8
50x5
50x5
Cable Flys
30x10
35x10
35x8
25x10/10/10
25x10/10
Pully Row
50x10/10/10
50x10/10/10

Overall: D

Note:I am taking DE Bench out because it does not help me there!! I am going to be doing working sets for all the ME Lifts. Still going to have DE for Squat and DL. Not going to use a Belt on Dead Lift and Bench anymore!!

[RobmoriRB]

ME Box Squat(Parallel)
barx10/10
135x3
185x3
225x3
255x1
275x1
305x1
315x1
365x1(PR)
385x1(PR)
DE Dead Lift Single chocked Red Band
10x1@205
Hack Squats
405x10
405x10
315x10
315x10
135x15
135x15
Racked Good Mornings
barx5
135x3
185x3
225x3
255x10(PR for weight and Reps)

[RobmoriRB]

DE Bench- 1 board
barx12/12
Added Board
barx5
10x3@175
Close Grip
barx12/12
135x3
185x3
225x3
255x1
Incline Bench
135x15/10/5
95x10/5
Curls
25x10/10
20x10/10
Cable Flys
35x10/7
25x10/10
15x15/15
Arnold Press
35x10/10/10
25x10/10

[RobmoriRB]

ME Dead Lifts
barx12/12
135x3
225x3
275x1
315x1
375x1
Added Belt
410x1(was really easy)

Note: another week of Dead Lifts off the floor then one week of Rack pulls)
I only had enough time to run into the gym for the ME lift.

[RobmoriRB]

ME Bench Press-"2 board"=we used a mat and measured to make sure it was a 2 board size
barx12/12
135x3
185x3
225x3
275x1
Added Belt
315x1
350x1(PR)
French Pressing
35x6
50x15
40x20
40x15
BB Curls
60x10/11
60x10/10
50x7
Lat-Pull Down
145x10
160x10
175x10
85x20

[RobmoriRB]

[RobmoriRB]

ME Squat (Parallel)
barx12/12
135x3
225x3
Added Belt
315x1
Added Wraps
345x1
405x1(PR)
DE Dead Lift
10 singles@215
Pull Threw
50x20
65x20
80x20
90x20
Leg Press
675x10
585x10
495x10

[RobmoriRB]

DE Floor Press
barx12/12
135 for 10 triples
DB Bench
100x10/7
80x10/7
Curls
30x10/10
25x10
Skull Crushers
45x20
50x10/10/10/10/10
Pully Row
Horse Handle
50x15/15/15/15/15
V-Handle
70x10/10/10/10
Cable Flys
42.5x10/2
35x10/6
Arnold Pressing
40x10/10
30x10/10
25x10/10
Shrugs
135x20
185x20
225x12
245x3

[RobmoriRB]

[RobmoriRB]

ME DL-2" Deficit
barx10/10
135x3
225x3
275x1
315x1
365x1
385x1
Added Belt/Wraps
415x1
DE Squat-Above Parallel
barx12/12
10 doubles at 185lbs
GM
65x20
85x20
115x20
Calf Raises
225x20
315x20
405x20
495x20
585x20
675x20
765x20
855x20

[CEnlow]

Good job on the 405lbs man. Don't get too comfy on that high box though, it will make it that much harder to use a low box later on once you get stronger.

[RobmoriRB]

yeah I usually go below Parrallel on my depth for normal squats....im going to be switching the hights of the boxs around so one day it will be below and one will be above

[RobmoriRB]

ME Floor Press
barx12/12
135x3
185x3
225x3
275x1
305x1
335x1(set a Pr)

Note: had little time because practice was bumped up and hour and a half early, so sunday i am heading back to the gym to finish my assistance work. Then an hour later my team mate bet me $100 that I couldn't do 315 on the bench......Went up with no warm up and smoked it.

[RobmoriRB]

[RobmoriRB]

Assistance work for ME Bench

JM Pressing
80x5
70x5
60x10
50x13/11
40x11
Con. Curls
40x10/10/10/10
Close Grip Bench
barx12/12
135x17
185x5
Arnolds
50x5/5
35x7/10
Pully Row(V handel)
60x20
70x20
80x5

[Bruiser]

Good work in here man. I like your idea of alternating box hights for the squat too. I always try to vary it as much as possible so I can eliminate any weakness there.

[RobmoriRB]

Me Low Box Squat
barx12/12
135x3
225x3
Added Belt
275x1
315x1
385x1 PR
DE Dead Lifts- double Choked red band
10 singles @205

rushed because i had to leave practice

[RobmoriRB]