Swift Powerlifting Workout log Feedback Plz!!

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  1. Quote Originally Posted by Swift View Post
    i bought the ebook on elitefts
    I figured that, but there are three different 5/3/1 books: one for football, one for the lay gym goer, and one specifically for PL'ing.

    M.Ed. Ex Phys



  2. Im starting wendlers 5/3/1 Monday...if you know anything about it every 4 th week you deload do you think it would be ok to to a bodybuilding style routine every 44 th week instead of doing it like 5/3/1 says?
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  3. NO!
    M.Ed. Ex Phys


  4. lol 4th not 44th week

  5. I know what you meant and the answer is still no. 5/3/1 is also something that you do for at least 6 months.
    M.Ed. Ex Phys

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  6. Quote Originally Posted by Rodja View Post
    I know what you meant and the answer is still no. 5/3/1 is also something that you do for at least 6 months.
    i

    Well i start tomorrow im going to do it atleast 4 months but im a little skeptic but its worth a try.

  7. Quote Originally Posted by Swift View Post
    i

    Well i start tomorrow im going to do it atleast 4 months but im a little skeptic but its worth a try.
    5/3/1 is one of the more established training systems and has an almost cult-like status.
    M.Ed. Ex Phys


  8. Quote Originally Posted by Rodja View Post
    5/3/1 is one of the more established training systems and has an almost cult-like status.
    you ever used it?

  9. Quote Originally Posted by Swift View Post
    you ever used it?
    For over a year. I stick with 5/3/1 or conjugate periodization at all times.
    M.Ed. Ex Phys


  10. what were your maxes when you started and stopped 5/3/1

  11. Quote Originally Posted by Swift View Post
    what were your maxes when you started and stopped 5/3/1
    I believe it was 315/245/425 at the beginning and it's 425/315/495 now with only a belt and wrist wraps.
    M.Ed. Ex Phys


  12. let me make sure im doing this right your supposed to take 90% of your 1rm and base your percentages off that.So if 5/3/ call for a set with 80% that would be 80%ok of 90% your 1rm ?

  13. Quote Originally Posted by Swift View Post
    let me make sure im doing this right your supposed to take 90% of your 1rm and base your percentages off that.So if 5/3/ call for a set with 80% that would be 80%ok of 90% your 1rm ?
    For the first week, you take 85% of 90% of your current 1RM and do it for max reps. The key word is current 1RM; it's not what you did 2 months ago.
    M.Ed. Ex Phys


  14. Bench 75%x5 (220)
    80%x5 (235)
    85%x5 (245)
    265x1
    275x1
    Dumbell bench 5x10 (pause at bottom and explode)
    tricep pushdowns 5x20
    face pulls 5x20

    These percentages were based off 90% of 320 that beingg 290!

  15. 2 things:
    1. Was 5 the maximum amount of reps you could do with 245?
    2. You never answered which 5/3/1 ebook you bought.
    M.Ed. Ex Phys


  16. and on weeks 1 and 3 it calls for heavy singles after the 5/3/1 does that mean go to 90%the or what

  17. Quote Originally Posted by Rodja View Post
    2 things:
    1. Was 5 the maximum amount of reps you could do with 245?
    2. You never answered which 5/3/1 ebook you bought.
    1.i could probably done 8-9 reps
    2.powerlifting version

  18. Quote Originally Posted by Swift View Post
    1.i could probably done 8-9 reps
    2.powerlifting version
    Then do that many reps for that set. I haven't read the PL specific version, so I'm not sure what weeks he recommends the heavy singles.
    M.Ed. Ex Phys

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