3 Month SS LP log - milkin' linear progression for all it's got

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    3 Month SS LP log - milkin' linear progression for all it's got


    So I've been following 5/3/1 for a bit but after making large gains in strength, jumping faster than what's meant for 5/3/1, many people at my powerlifting gym are telling me I should milk the gains made in LP routines before I get back into 5/3/1, which was intended for more advanced / slower progressing athletes.

    5/3/1 was great for many reasons, I was able to strength train while also training for hypertrophy, and 5/3/1 also caters well to conditioning too. But I have room to grow strength wise, and can make more quick gains.

    So back to Starting Strength I go, then likely to a Greyskull LP routine, Texas Method, or Bill Star's 5x5 for a while. After milking LP's for as long as I can before it gets to be too much, then I'll switch back to 5/3/1.

    Name of the game now is fast, aggressive gains. Going up 5 pounds per lift per workout for as long as I can, then 5 pounds per week till I plateau or till I'm not recovering fast enough. Eating a TON, trying to rest as much as I can.

    My current 1RM's:

    Deadlift: 450
    Squat: 300
    Bench: 255
    Press: 185

    Will post my routine later, as well as my first two days this week. Here comes the pain!

    My workouts will look like this:

    ABA / BAB

    Workout A
    Squat
    Press
    Pendlay Rows
    Chins

    Workout B
    Squat
    Bench
    Deadlift

    Working out M/W/F

    Every friday I will add in dips and some DB curls

    Saturday / Sunday off

    Sunday will be dedicated for some serious mobility work, but I will be doing mobility work during the week as well.

    Conditioning will be added so long as I can handle it that day
    Millennium Sport Technologies Representative
    www . millenniumsport . net

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    Monday - September 19


    My first day back to the gym in a month... I had a neck injury from sleeping in a weird position while traveling long distance, and then working out my press (5/3/1) the next day (bad idea) which screwed up my whole left side of my back and left arm. I had to get massages and see the chiro for a few weeks after. Felt like I lost a lot of strength not having lifted a thing in that time, but kept up my cardio with lots of sex.

    Workout A

    (weight/reps/sets)

    Squat
    85 x 5
    175 x 3
    220 x 5
    240 x 3 (feeling week on squat, bringing it down to 220 for 5)
    220 x 5

    Press
    bar x 8
    85 x 5
    105 x 5
    115 x 5 x 3

    Pendlay Rows
    65 x 5
    85 x 5
    95 x 5
    155 x 5 x 3

    Chins
    BW x 7
    BW x 7

    Took a 15 min break and then

    Barbell Complexes (95 pounds):

    95 x 5 x 3

    Deadlift
    Front Squat
    Press
    Back Squat

    I may need to slowly add this into my training since I'm just coming off a break. Last set was tough.


    Feeling week in the gym, but it should come back quick
    Millennium Sport Technologies Representative
    www . millenniumsport . net
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    Wednesday - September 21


    Feeling really sore today, came to the gym an hour early and spent a lot of time on the foam roller, lacrosse ball and long PVC pipe for a lot of mobility work.

    Workout B

    (weight/reps/sets)

    Squat
    bar x 5 x 2
    95 x 5
    135 x 5
    185 x 5
    225 x 5 x 3

    Bench
    bar x 10 x 2
    70 x 5
    95 x 5
    155 x 5 x 3

    Deadlift
    135 x 5
    165 x 5
    230 x 2
    trying for 315 x 5 x3
    feeling week, plus working in my new inzer belt and it's super stiff / hurts..getting used to it
    got 315 x 3 then pause, adjust belt and then 315 x 2
    - dropped it back down for rest of sets
    275 x 5 x 2
    Millennium Sport Technologies Representative
    www . millenniumsport . net
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    Got a bottle of PP's Dermacrine on order, hope it arrives soon!
    Millennium Sport Technologies Representative
    www . millenniumsport . net
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    Friday September 23

    Workout A

    (weight/reps/sets)

    Squat
    60 x 5 x 2
    95 x 5
    135 x 5
    185 x 5
    230 x 5 x 3

    Press
    bar x 8
    95 x 5
    105 x 3
    125 x 5 x 3

    Pendlay Rows
    85 x 7 x 2
    105 x 5
    165 x 5 x 3

    Chins
    BW x 8
    BW x 7

    Every friday I will be adding dips and db curls, 2 sets each.

    Dips
    BW x 9
    Bw x 7

    DB Curls
    25 x 10 x 2


    Still waiting on Dermacrine td to arrive. I'm on TRT but stopped test over a month ago and am on hcg only. Adding dermacrine to the hcg to see how they play together while I sort out a new clinic in NY. Test def feeling a bit lower, so can't wait for dermacrine TD to arrive. Need to sort out my diet too.

    Going in for mobility work tomorrow. Today was an off day.
    Millennium Sport Technologies Representative
    www . millenniumsport . net
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