Page 1 of 4 123 ... LastLast
Results 1 to 25 of 95

Thread: ROM 5/3/1 Powerlifting LOG

  1. #1
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149

    ROM 5/3/1 Powerlifting LOG

    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)

  2. #2
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  3. #3
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149

    Day 2

    ]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

  4. #4
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149

    Day 3

    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

  5. #5
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149

  6. #6
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149

    Day 4

    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

  7. #7
    Senior Member larsen540's Avatar
    Join Date
    Sep 2009
    Location
    Oregon
    Posts
    574
    Good stuff here man keep up the hard work bro
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  8. #8
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  9. #9
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149

    Day 7

    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

  10. #10
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149

    Day 8

    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

  11. #11
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149

  12. #12
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149

    WSBB Day 1

    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

  13. #13
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  14. #14
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  15. #15
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149

  16. #16
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149

    WSBB Wk 2

    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

  17. #17
    Senior Member
    Join Date
    Aug 2012
    Location
    Central FL
    Posts
    131
    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...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  18. #18
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  19. #19
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  20. #20
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149

    WSBB WK3

    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.

  21. #21
    Senior Member
    Join Date
    Aug 2012
    Location
    Central FL
    Posts
    131
    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...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  22. #22
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    yeah...my one buddie does it like that for the SQ/DL day so im going to try it out for alittle

  23. #23
    Senior Member
    Join Date
    Aug 2012
    Location
    Central FL
    Posts
    131
    Quote Originally Posted by RobmoriRB View Post
    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...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

  24. #24
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  25. #25
    Senior Member
    Join Date
    Aug 2012
    Location
    Central FL
    Posts
    131
    Quote Originally Posted by RobmoriRB View Post
    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...
    "There's those that do, and those that just do talkin..."

    "Open your closed mind, close your open mouth..."

    Team Go Hard

    Polk's Road To Elite

Similar Threads

  1. Why powerlifting over BB?
    By MrBulknCut in forum Powerlifting and Strength Training
    Replies: 36
    Last Post: 05-08-2010, 08:54 PM
  2. Powerlifting USA Pic...
    By Guido in forum Powerlifting and Strength Training
    Replies: 12
    Last Post: 01-09-2008, 07:05 PM
  3. PowerLifting????
    By Power-House in forum Bodybuilding & Weight Training
    Replies: 7
    Last Post: 01-11-2007, 11:18 AM
  4. Powerlifting
    By puny_ectomorph in forum Bodybuilding & Weight Training
    Replies: 4
    Last Post: 10-03-2002, 03:40 PM
  5. Powerlifting
    By Hercule in forum Powerlifting and Strength Training
    Replies: 18
    Last Post: 08-14-2002, 07:44 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •