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Thread: ROM 5/3/1 Powerlifting LOG

  1. #76
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  2. #77
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  3. #78
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  4. #79
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  5. #80
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  6. #81
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  7. #82
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  8. #83
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  9. #84
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  10. #85
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  11. #86
    Senior Member
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    Jun 2012
    Location
    London Canada
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    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

  12. #87
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  13. #88
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  14. #89
    Senior Member
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    Jun 2012
    Location
    London Canada
    Posts
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    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

  15. #90
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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.

  16. #91
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  17. #92
    Senior Member
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    Jun 2012
    Location
    London Canada
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    149
    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

  18. #93
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  19. #94
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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

  20. #95
    Senior Member
    Join Date
    Jun 2012
    Location
    London Canada
    Posts
    149
    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%

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