5/3/1 Powerlifting: 3/5/1 Week - Cycle 5

Powerlifter Rack Deadlifting

I'm going to try out a new format with logging my training where I'll post a whole 5/3/1 for Powerlifting (aka 3/5/1) 'training week' in one post along with a video with a menu. Training week is in quotations because it's not a calendar week like over 7 days but rather broken down into the training program's method of 3's week, 5's week and 3/5/1 week. Each 'week' can take 9-12 days. 'Last Cycle' shows if there was progress from the previous cycle. Here's the first of these entries for the end of cycle 5.


Squat Day training log here


03.20.13
Overhead Press
Warm-ups
70x5
90x5
105x3

Work sets
135x5
150x3
170x8 (Last Cycle: 155x10)

Singles
190x1 (I skipped the last 2 sets because I almost blacked out. Read the story here.)
(Last Cycle: 185 3x1)

Upright Row Cheat
65 2x10
75 2x10

Band Pull Aparts
4x20 with doubled red surgical tubing




03.22.13
Rack Deadlifts
2nd notch from bottom
405x3
455x3
475x3

Machine Hamstring Curl

5 sets 7-10 reps

Ab Crunches
2x10 - 25lbs plate
1 set to failure - bodyweight




03.25.13
Bench Press
Warm-ups
125x5
155x5
190x3

Work Sets
235x5
265x3
295x3 (Last Cycle: 285x8)

Singles
Skipped because I'm a big baby. Naw not really. 295x3 was a max effort. Nothing left in the tank.
(Last Cycle: 325 3x1)

Explosive Bench
135 6x10

Band Pull-Aparts
4x20+ to failure with doubled red surgical tubing

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