5/3/1 for Powerlifting Training Progress Update : Cycle 6 : 3's Week


Squat, overhead press, deadlift and bench press training days from March 29 - April 6 2013. Check out the ghetto GHR.

Squat Day

Warm-ups
165 x 5
205 x 5
250 x 3

Work Sets
290 x 3
330 x 3
370 x 10 (Last Cycle: 365 x 10)

Singles
455 3x1 (Last Cycle: 445 3x1)


Assistance Work

Hamstring Curl
3 x 10

Ghetto GHR (Glute Ham Raise)
3 x 3 half negatives

Weighted Ab Crunch
25lbs 4 x 10

Squat strength gains all around. The camera angle makes it look like I'm squatting high but if you watch this video, there's an angle from the side that shows you otherwise. This is the first time I've tried doing ghetto GHR's on that machine. It's really hard. So I'll keep on doing them until I can build up to one rep. My raw squat was at it's strongest in the past (500+ raw squat) when I had access to a proper GHR. I plan to surpass that this time around.






Overhead Press Day

Warm-ups
75 x 5
90 x 5
110 x 3

Work Sets
130 x 3
145 x 3
165 x 6 (Last Cycle: 160 x 9)

Singles
165 3 x 1 (Last Cycle: injury)

Assistance Work

Overhead Press (Higher Rep)
95 1 x 12
95 2 x 10
95 1 x 8

Barbell Curls
Bar 4 x 20






Deadlift Day

Warm-ups
170 x 5
215 x 5
255 x 3

Work Sets
300 x 3
340 x 3
385 x 4 (Last Cycle: n/a)

Singles
405 3 x 1 (Last Cycle: n/a)

This is my first time doing 5/3/1 deadlifts in a few years which is the reason for not having numbers for a previous cycle. I've done 405 x 5 very recently with the sumo deadlift. Today was an off day and looking forward to smashing these numbers next cycle.






Bench Day

Warm-ups
130 x 5
160 x 5
190 x 3

Work Sets
225 x 3
255 x 3
285 x 7 (Last Cycle: 280 x 7)

Singles
315 3 x 1 (Last Cycle: 315 1 x 1)

Assistance Work

Close Grip Press
135 2 x 15

Blue Band Pushdowns
2 x 20
2 x 15

5lbs. gain on the bench in about a month. I'll take that!

On to 5's week starting up Monday.


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