5/3/1 POWERLIFTING LOG - TEAM TRIUMVIRATE

My current total:
SQUAT - 140
BENCH - 100
DEADLIFT - 220
Total - 460 @ 83

Also, i Press 60 for 5 overhead. Been doing wendlers 5/3/1 - seen some good results but can't say i've sticked the program perfectly.

Been training for about 6 months or so, put on around 35lbs, still want to put on some more. My current feeding system i have in place gets me: ~ 4k in kcals, 450 carbs, 220 protein, and whatever in fat, im not counting to much.

looking to compete this year, raw.

I'll log my stuff from here on out, i'll write more later.

MONDAY - BENCH - (3 WEEK) 5:30-6:30

5 mins of stretching using the green bad around the rack.
rolled out hips, practiced arch over foam roller.

BENCH - (went slightly wider today)
60 x 1 (4)
70 x 3
80 x 9 PR

BENCH - 3 BOARD - WITH SLINGSHOT
60 x 10
90 x 12
110 x 3 PR

misc kroc rows with 55kg
4/5 sets of chins - 8-12 reps

due to time constraint i could not do chest and shoulder work, will make this up.

MY FEED TODAY: not including everything so fat will be higher more like 100 or so.
4,039 kcals

72.1 f
 

665.0
 c

196.1
p


had a good bloat on, belt felt good.
 

This looks like my kind of journal. How have you planned out your assistance work for 5/3/1?

Good luck

I use the periodilization method as oppose to boring but big, so yeah its planned out quite well, i dont stick with the same assistance for to long and often change the weight or resistance. But the staples seem to be, kroc rows, pull throughs, jm press, one hand military press, 45 degree hyper with band.

other ones will be, step ups onto a high box, dumbell rollouts, good mornings, board presses (of different heights), dumbell presses, floor presses.

im sure there is more but these are the ones that have came to mind first.

we also implement use of bands, and slingshot when we see fit

yeah keep an eye on this journal should be good and you will see what types of assistance and methods we use when training , i'll get some pictures and some more videos up soon, most of the posts on the youtube are fairly old.

do you use 5/3/1 yourself?

Nah I've never done 5/3/1 but it's something I have looked into and will do at some point, seems to be a solid programme!

well yeah give it a go, it's a real good program, good luck.

TUESDAY - SQUAT - (3 WEEK) 5:15-6:50

foam rolling - 5 mins

SQUAT
60 X 3 (2/3)
80 X 3
100 X 3
110 X 3
120 X 5 (Video on channel) PR

Wasn't to happy with this, was not using the mirror so i found my stance a bit off, neverless it's a PR.

GM'S
60 x 10 (5)
these were supersetted with green band curls, with a rep rang typically around 10-20 - did numerous sets of these.

ABS - BANDS
green band on the rack - curling legs up for abs did about 5 sets.

Finished with some light stretching of hips and hamstrings and some brief lower back decompression.

will post up videos of todays training on my youtube - links in my sig. also will add in my feed in, if i remember.

WEDNESDAY

Didn't train today, so my feed was about 3.8k in cals, 570 carbs, 185 protein. 100 in fat.

In my head, 4000 on training days, 3.5 or so on non - as a bare minimum to stick to. i usually forget to log small things like sauces etc and today i forgot i ate a roll of cookies with my cup of tea at work, which bumped it up.

as i've been logging my stuff on fitday, i've managed to stick alot more to eating, so im hoping for some gains as i keep this up.

getting some whole milk, and going to drink some post workout and pre-bed i think, i will adjust macros accordingly. looking forward to stepping on the scales this week.

have some doms from yesterday, lower back and hams - alot in lower back as always.

THURSDAY - MILITARY PRESS (3 WEEK) 5:10-6:20

band stretching, and foam rolling

MILITARY PRESS
20kg x 10/20 (2)
40kg x 5/6
50kg x 3
55kg x 12

INCLINE PRESS HAMMER MACHINE
40kg x 20 (5)

BENT BARBELL ROW (touching floor each time)
60kg x 10 x 3 sets
70kg x 10 x 3 sets

DUMBELL ROLL OUTS
18kg ea - 10 (5)

SHRUGS
60kg x 10 x 2 sets
110 x 10 x 3 sets

HAMMER CURLS
18KG ea - 6-12 (3/4)


THE FEED: guesstimate at about 3.5k, 500 carbs, everything else pretty low. didn't eat anything that was easy to log so im just going to guess, it doesnt matter to much, all the matters is that its more than what i need.

i hoped on the scale - 87kg, this is the heaviest i've been, admittedly i was bloated as hell and pre-dump. but regardless its still more than before, so it's paying off.

FRIDAY

my feed - about 3.5-4k, 650g carbs, 170g protein.
picked up a mcds today so all is well, swole day tomorrow so im looking forward to it, plan on eating big tomorrow morning too.

FRIDAY

my feed - about 3.5-4k, 650g carbs, 170g protein.
picked up a mcds today so all is well, swole day tomorrow so im looking forward to it, plan on eating big tomorrow morning too.

SATURDAY - (SWOLEDAY) - DEADLIFT (3 WEEK)

DEADLIFT
60 X ~ 10
100 X 1
120 X 1
140 X 3
160 X 3
180 X 3

just hit my numbers, felt ****, going to do 5/3/1 powerlifting as of next week anyway.

STEP UPS ONTO BOX
50kg x 10 (each leg) (5)

BAND ABS - 10-15 (5)

feed - 3k currently

MONDAY - BENCH - (5/3/1 WEEK & SINGLES) 5:25-6:40

5 mins of stretching using the green bad around the rack.

BENCH - (went closer today)
60 x 4
70 x 5
80 x 3
90 x 1

95 x 1 - these were done with lift commands.
95 x 1
95 x 1

BENCH - 3 BOARD
100 x 3 PR
100 x 3
100 x 2

KROC ROWS
50 X 10
50 X 25

REAR PEC DECK
40 X 20 (4)

TUESDAY - SQUAT - (5/3/1 WEEK & A SINGLE) 6:20- 8

Stretching for 2/3 mins

SQUAT
60 X 1 (4)
80 X 1 (these warm ups were going up so fast)
100 X 5 (belt on v)
110 X 3
120 X 1

130 x 1

GM ARCHED NO BELT
60 x 8 (5)

GM SEATED ROUNDED NO BELT  TO PINS
60 X 10 (3)

GM SQUAT TO HIGH BOX
60 X 60 REPS+ (with this i just stuck my ipod in and went for about 6 mins)

Today was great session. The rep speed was alot faster, i felt locked in my stance and tight. Had massive back pump, on that repetition set, was good to try something new.

my neck & traps are destroyed, struggling to put head up and down. in alot of pain, doubt i shall train tonight as i tried a chin up and when into spasm.

not training again tonight due to neck/trap pain. feels better though, just icing and taking anti-inflams at the moment, hopefully will be training as usual on saturday!

SATURDAY - (SWOLEDAY) - DEADLIFT (531 WEEK)

DEADLIFT
60 X ~ 10
100 X 2
120 X 1
140 X 1
160 X 1
170 X 1
190 X 1

200 X 1
200 X 1

PIN PULL    
90 X 10
130 X 4 (3)

MONDAY - bench - deload
 
Didn't train, trap pain still and thought it best to leave this.

TUESDAY - SQUAT (DELOAD)
 
stretching, and rolling for 5/10mins
 
SQUAT
bar x 15
60 x 4
80 x 2
100 x 2/3
120 x 1
 
HAMSTRING CURLS
15 x 20
30 x 10 (3)
20 x 15 (2)
 
GM (WIDE ARCHED)
80 x 3 (this was to find out how traps/upper erector felt)
felt suprisingly ok, so may be able to continue training as normal soon.
 
bar x 10 again to feel stretch in this area felt good.
 
finished with some myofacial relase with the lacrosse ball and rolling out with the pvc pipe on my mid & upper back, felt good - also did some stretching out on the rack.
 
very good session just to be in the gym training and doing some stretching and have the access of a foam roller, need to purchase one of these!
 
 

This was from Saturday,
http://www.youtube.com/watch?v=cmsHL6V3RsE
 
this is 90% of my last tested 1rm, did this for 2 singles - this was my first.