Video - 3/5/1 Heavy Singles Week : 5/3/1 for Powerlifting Progress Update : Cycle 6


Squat, overhead press, deadlift and bench press training days from April 19 - 30. Bronchitis ain't gonna stop me! Check out the videos.

Squat Day



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

Work Sets
310 x 5
350 x 3
390 x 10 (Last Cycle: 385 x 9)

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


Assistance Work

Ghetto GHR's

6 sets to failure

Happy with that progress on the squat. I need to work on dropping another 0.5-1 inch in depth. Hip flexibility isn't the greatest. They lock up right at parallel.






Overhead Press Day



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

Work Sets
135 x 5
155 x 3
175 x 4 (Last Cycle: 170 x8)

Heavy Singles
175 3x1 (Last Cycle: 190 x 1)


Assistance Work

Barbell Rows
135 2x10
185 2x10
225 4x10

Band Pull-aparts

4 x 20 resistance tube

That was not what I wanted but this was done in the midst of having bronchitis and losing 5lbs. haha.





Deadlift Day



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

Work Sets
320 x 5
365 x 3
405 x 5 (Last Cycle: n/a)

Heavy Singles
435 3x1 (Last Cycle: n/a)


Assistance Work

Ghetto GHR's

6 sets to failure

The bronchitis is somewhat gone now. Still all phlegm-y. I matched my previous sumo deadlift PR of 405x5 but at a lighter bodyweight this time. I ain't mad.






Bench Press Day



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

Work Sets
240 x 5
270 x 3
300 x 4

Heavy Singles
315 1x0



Assistance Work

Barbell Rows
135 x 15
185 x 10
225 4x10 (with wrist straps)

Blue Band Pushdowns
4 x 15

Whenever I lose a bit of weight, my pressing lifts always suffer. I haven't missed a lift in a long time until this day. Here's to a healthier Cycle 7! I'm also going to redo my max numbers for the overhead press because I'm starting to stall on that lift. Going to lower the max and build up from there.


If you want more details about the 5/3/1 For Powerlifting (3/5/1) program and how to do it for yourself, buy the book by the program creator Jim Wendler here. It also comes in Kindle Edition now. It's worth every penny. I'm getting stronger every week and cycle.


5/3/1 For Powerlifting by Jim Wendler

No comments: