5/3/1 POWERLIFTING LOG - TEAM TRIUMVIRATE

Deloaded last week.
 
MONDAY PRESS
70 x 3
dropset: 45 x 20
 
standing dumbell press 28kg x 10 x 3 30 x 10 x 2
rear delt flys//side laterals 12kg x 10 x 5
 
Conditioning:
5 sets 40KG kb swings 10 reps and 5 sets chins.
50 press ups.
 
TUESDAY - DEADLIFT
agile 8
 
worked up to 190 x 3 - getting near pr's now.
 
Good Mornings:
100kg x 10 x 3
 
Bent Row:
100kg x 10 x 4 
 
Conditioning: 
48kg KB Swings 10 reps//5,4,3,2,1 chins. (5 sets)
came to total of 6 sets, will up slowly to 10 and 30 seconds or less rest periods.
 
 
going to really increase conditioning levels for slight recomp but mainly conditioning needed for a meet.
also general health is low currently due to weight gain last 6 months.

THURSDAY - BENCH
AGILE 8
 
Worked up to 105 x 3
dropset 70kg x 21.
 
dumbbell bench:
32 x 10, 38 x 10, 44 x 10 x 3
 
row machine:
35 x 20 x 4
 
face pulls on trx 80-100
green band tri pull downs 100 reps
 
WEIGHT: 101kg.
focus is on getting condition up and leaner and i weigh heaviest ever ha, will sort this.
 
intra workout was xtend 4 scoops, 2 leucine scoops and some creatine - ideally bigger bottle and more fluid during workouts.
 

cycle bike 10 mins warm up
hiit 10 or so sprints 30 on 15 off.
some light stretching

eating less is become pretty impossible.

SQUAT 145 X 3
 
PRESS 65 X 5 PM CARDIO
 
DEAD 185 X 5 AM & PM CARDIO
 
BENCH 100 X 5 AM & PM CARDIO
 
SQUAT 140 X 5 PM CARDIO
 
back to boring but big!!!
SAT - 40 MIN CARDIO
SUN - 45 MIN AM/ 30 MIN PM
PRESS 70 X 6   predicted 81kg -10 MIN PM CARDIO
DEADLIFT 200 X 7  predicted 240kg- 30 MIN AM CARDIO
 
result: 95kg thus far.
 
 
 

WED- CARDIO PM 45 MINS
THURS BENCH
 
531 WEEK
 
agile 8
BENCH 110 X 4  predicted 120 bench.
80 X 10 X 5
KROC ROW - 40,50,55,60 X 10 65 X 20
 
felt like **** the whole week, food hasn't been great and sleep has been poor. lifts have been surprisingly good.
 
glad i hit 4 reps today was thinking i may have to take cycle back, but should manage another cycle.
 
really enjoying boring but big - guaranteed to see results from this, despite me dropping weight at the moment.
 
bf goal is circa 15%, will get callipers measure current % then calculate a goal date and then go hard until then, if i get my goal before then i'll continue until i finish.
 

THURSDAY - 531 SQUAT
 
AGILE 8
150 X 8   PR - predicted 186kg squat
100 X 10 X 5 - this felt easy, very light will be steadily increasing this.
squatting twice a week, i feel like i'm in a much better groove.
 
HAM CURLS
30 x 10 x 5 
 
 

SAT - AM Cardio 40 mins
SUN - 30 min, inc 8 sprints.
MON - 10 SPRINTS 20 ON 10 OFF, worked to 7.5mph 

MON PM CARDIO 25 MINS WALK + PRESS ASSISTANCE
TUES AM CARDIO 12 SPRINTS, 20 ON 10 OFF - definitely getting conditioning up. i want 20, and will up a sprint a day or each session until i achieve this. i felt like i was going to throw up on the treadmill so i backed off. these sprints where included in a 20 mins on treadmill.
 
20/1/12 - BODYFAT- 22- 26% which was measured on monday i think of last week. 
GOAL IS 15%. current weight is 95kg

BODY FAT MEASUREMENTS with callipers:    
Chest - 16 >  8 > 15
Abs - 30 >  12 > 32*
thigh - 30 > 14 > 30
bicep - 4  4 > 12*
tricep - 24 > 10 > 26*
midaxillary  14 > 8 > 22*
subscapular >14 > 24*
suprailac 8 > 6 >22*
lower back > 20> 10 > 26*
calf - 15 > 18 > 24*
  
TALE OF THE TAPE: (in inches)    
waist - 34.3 > 31.8 > 38.5
hips – 40.5 > 39.7 > 43 

POLLOCK METHOD = 9.04% - 75.5KGLBM - 7.5KGFAT
POLLOCK METHOD NOW = 22.54% 75.14KGLBM - 21.86KG FAT
  
PARRILLO METHOD = 13.6% 
PARRILLO METHOD NOW =  26% 25.9 KG OF FAT, 71KG LBM
 
LIFTS:
SQUAT 130 TO 185*
BENCH 100 TO 125*
DEADLIFT 220 TO 240*
PRESS 70 TO 80*
*= predicted from last cycle.
 
doubtful of the measures as i think to only have put 140g of muscle on since august would be pretty far off, we shall see as it decreases!
 
 

TUES PM 
dead 120, double over hand, for 5.
100 X 10 X 5 SQUAT
ABS 100 REPS
 
KB SWING 48KG x 10 x 6-8
 
WED PM CARDIO
60 X 20 X 6 ROW
60 X 10 X 4 STIFF LEGS
ABS, 100 REPS
 
WALK TREADMILL 35 MINS
X TRAINER 5 MINS.
 
 

THURSDAY
BENCH DELOAD
 
SATURDAY 
SQUAT DELOAD
 
SUNDAY
20 MIN WALK
 
MONDAY 3 WEEK PRESS
50 chins
20 x 5 x 2
30 x 3 x 2
40 x 3 x 2
50 x 5
60 x 3
70 x 7  REP PR (predicted 84kg!)
 
50 X 10 X 5 - easier than last week.
 
CHINS 10 x 5 with 10kg.
 
CONDITIONING:
40KG KB SWING 12-20 REPS X 7
CHIN UPS 3-5 X 7 
TRI EXTENSIONS GREEN BAND X 7
BAND PULL APARTS X 8 
 

• going harder with diet this week
• supplementing not like an idiot
• losing fat
• keeping strength and getting PR's this week im smashing weights.

 

Looks like some good stuff going on in here buddy.  When you looking at doing your first comp then?

BODY FAT MEASUREMENTS with callipers:     
Chest -  15 > 18*
Abs -  32 > 34*
thigh -  30 > 34*
bicep - 12 > 10
tricep - 26 > 20
midaxillary   22 > 19
subscapular  24 > 18
suprailac 22 > 20
lower back 26 > 22
calf -  24 > 20
 
POLLOCK METHOD NOW = 21.19% 74.86KGLBM - 20.14KG FAT 
PARRILLO METHOD NOW =  25.32% 24.05 KG OF FAT, 70.95KG LBM 
 
GOAL 15%

AGILE 8, other stretches and rolling out.
60 x 3 x 3
100 x 3 x 2
120 x 1 - row (pr)
140 x 1
160 x 3
180 x 3
200 x 9  REP PR (PREDICTED 257KG!)
 
SQUAT
60 X 3
80 X 3
100 X 1
110 X 10 X 5  Upping assistance weight! felt light, after this cycle im seeing 120 possibly as assistance.
 
HANGING ABS 
10 X 5
 

EDBANGER


Looks like some good stuff going on in here buddy.  When you looking at doing your first comp then?

Well i've done a deadlift meet, which i got 230kg @ 89kg in under 23's.
I won that divison.
 
Now im looking for a full meet in march/april time.
 

BENCH  3 week
shoulder mobility work.
worked up to 110 x 4
 
SQUAT 3 week
agile 8 and rolling, copious amounts of stretching.
60 x 3 x 6
100 x 3
120 x 3 
130 x 3
150 x 10  REP PR (predicted 200kg!!)
 
- skipped assistance too ****ed up and lack of time.
 
PRESS 5 WEEK ^ on same day as missed session on weekend due to snow.
20 x 10 
30 x 5 x 2
40 x 5 x 2
50 x 5
60 x 5 
should have done 65, but bar wasn't loaded right and was to ****ed up.
 
left forearm and right shoulder possibly front delt pain!
 
squat was great! feeling good about the progress.
 
diet on the other hand is a whole pile of bs, supplementation is worse, conditioning is non-existent, i need to sort this and keep these PR's coming in.
 

DEADLIFT. 5 week
Worked up:
175 x 5, 195 x 5 
 
SQUAT
110 X 10 X 5
 
KB SWINGS
48KG X 10 X 10 
superset with chins and press ups.
 
 
CONDITIONING WED
20 MIN WALK, 25 MINUTES STRETCHING INC ROLLING. 

BENCH 5 WEEK
 
SHOULDER MOB.
20 X 5 X 2
40 X 3 X 3
60 X 3 X 3
75 X 5
85 X 5
95 X 5
105 X 5 REP PR
 
PAUSED BENCH NARROW
60 X 10 X 5
 
KROC ROW
48 X 10 X 5

SQUAT 5 WEEK
 
worked up to 
145 x 5 - awful.
technique was off, couldn't get tight looked like a pile of ****.
 
skipped assistance.
 
SUNDAY
face pulls, tricep work, squat to a box 5 sets of 10, chin ups, abs.
 
 

531 WEEK - MILITARY PRESS
 
shoulder mobility work.
CHINS 3 X 5
 
PRESS
20 X 5 X 3
30 X 3 X 2
40 X 3
50 X 3
60 X 3 
65 X 3
75 X 4 
 
50 X 10 X 5 - no belt or wraps 
This felt easy, will up this next cycle i think.
 
CHINS
26 X 5 X 5 PR