Gettin' Huge with 5/3/1 Periodization Bible

[CountryLiftin]

Solid leg work man.

[Sean1332]

M3 W3 D1 OHP 5/3/1

OHP
140x5
160x3
180x6

Singles
190x1
195x1

Standing DB Press
50x15x5

Close Grip Bench
135x15x5

10 sets of pullups super settled throughout:
3 sets 30lb x 8
2 sets chin-ups x 8
2 sets wide grip x 8
1 set neutral x 8
2 sets rag grip x 4

I wasnt at failure doing my singles and my form remained tight but I'm not lookin to fuk my shoulders up..

[supermanjow]

Strong OHP bud! Nice work! SDMZ 2.0 cycle is coming to a close, but I'm still making strength gains out the wazoo!

OHP - 160x14
BP - 270x17

I'm going to miss being on this cycle, but I'm hoping the high reps will have kept me from losing too much strength through pct. I am extending it a bit though. I'm got a free sample of some dbol, so I'm going to run it at 50mg for another 3 weeks. Should be a fun little bridge.

[Sean1332]

those are some nice reps dude. I bet you'll hang onto the strength gains if you put it that way. how much weight did you gain

[Sean1332]

M3 W3 D2 DL

DL
350x5
395x3
445x8

DL Singles
460x1
470x1

Good Mornings
155x15x3

Speed Squats w/orange band
135x3
185x2
225x2
315x2x2
225x4x2

GHR
5/5/5/3

HLR
8/8/8

My deadlifts feel like they're skyrocketing compared to last months 435x4. Each rep felt explosive and was my best form yet. I narrowed my grip and stance about a quarter inch and that felt even stronger. Deadlift bar tore my hands up. I noticed the DB rows and rag gripped pullups have done wonders for my grip. I have zero issues whatsoever.

Frst time with speed squats with a band. Last time I ever did speed squats was months ago when I was doing PHAT and was even more uneducated. I just played around trying to find where I was comfortable. Hopefully this helps out with form.

GHR sucks. My butt is sore.

[Est1969]

180 x 6...daaaammmnnn.

Pass some of that over to me please. Thx.

[Est1969]

Nice pulls bro. Getting damn strong.

DL's have been messing my hands up too. Doing the HLR's after deads is agony.

M3 W3 D2 DL

DL
350x5
395x3
445x8

DL Singles
460x1
470x1

Good Mornings
155x15x3

Speed Squats w/orange band
135x3
185x2
225x2
315x2x2
225x4x2

GHR
5/5/5/3

HLR
8/8/8

My deadlifts feel like they're skyrocketing compared to last months 435x4. Each rep felt explosive and was my best form yet. I narrowed my grip and stance about a quarter inch and that felt even stronger. Deadlift bar tore my hands up. I noticed the DB rows and rag gripped pullups have done wonders for my grip. I have zero issues whatsoever.

Frst time with speed squats with a band. Last time I ever did speed squats was months ago when I was doing PHAT and was even more uneducated. I just played around trying to find where I was comfortable. Hopefully this helps out with form.

GHR sucks. My butt is sore.

[Sean1332]

Nice pulls bro. Getting damn strong.

DL's have been messing my hands up too. Doing the HLR's after deads is agony.

Thanks buddy.

[Sean1332]

Question: Would anybody recommend adding 15lbs onto my Deadlft training 1RM instead of 10lbs for my next month in order to tailor my reps down, or should I keep it how it is and allow the program to work it's magic?

I also found a USAPL state powerlifting competition in Apr/May that I'm still waiting to hear details on. I intend to sign up. Should I worry about being in a specific weight class?
198 vs 220

[Rodja]

Question: Would anybody recommend adding 15lbs onto my Deadlft training 1RM instead of 10lbs for my next month in order to tailor my reps down, or should I keep it how it is and allow the program to work it's magic? I also found a USAPL state powerlifting competition in Apr/May that I'm still waiting to hear details on. I intend to sign up. Should I worry about being in a specific weight class? 198 vs 220

Don't worry about weight class, but be ready for some of the most anal judging you'll ever see.

[AZMIDLYF]

The only issue to worry about with bumping the monthly weight up is plateauing. I would just adjust your max and stick to the normal additions. I don't know what your training max for DLs is now but going by what you show above,562 is your 1 rep max and 505 is your training max.

The weight class choice would be something I would decide by looking at the numbers I would need to lift for those specific classes and if I would be competitive.

[Sean1332]

Thanks for the advice. I was on the USAPL's website and they post all prior scores from each weight class and not many people are even breaking a 1,000lb total it seems. I'll change up my program in accordance with Wendlers raw PR'r template once I do a bit more reading.

[CountryLiftin]

Thanks for the advice. I was on the USAPL's website and they post all prior scores from each weight class and not many people are even breaking a 1,000lb total it seems. I'll change up my program in accordance with Wendlers raw PR'r template once I do a bit more reading.

This is pretty sweet... from what I am reading, I need a 1135 total (from other events) to qualify for nationals... so like 500 dead, 400 squat, and 300 bench would put me at 1200. I'm almost back to those numbers. Too bad I don't think USAPL ever comes anywhere near me. Looks like my max at 16 on dead was only 25 pounds shy of the national record for that age group too... lol.

I wish you luck if you compete, you could definitely do it. I want to do strong man stuff more than powerlifting, but honestly the competition is definitely something that would drive your training.

[Sean1332]

M3 W3 D3 Bench

BP
210x5
240x3
270x6

Singles
285x1
290x1
295x1

JM Press
155x3x3
165x3
175x3

DB Bench Press
100x10,10,10,10,12

superset w/ BB Rows
135x15,15,15,15,12

Standing DB Curls
35x10,10,10

pullups supersetted throughout bench and JM presses

I definetly needed the last two days for recovery from the deadlifts. I've also got a slight pain in my right knee when walking up/down stairs. It doesn't give out or feel weak, just slight pain. Hopefully it's gone for tomorrow's squats. I'll ice and massage it tonight.

[Sean1332]

http://www.t-nation.com/free_online_...dlift_part_iii

good read^

[Sean1332]

M3 W3 D4 Squats

Squats
345x5
395x3
440x9 PR

Singles
465x1
485x1
505x1

Speed Pulls
315x3 + 1 chain
315x3 + 2 chains
315x3 + 3 chains

Good Mornings
135x10/155x10/175x10

Supersetted w/ Front Squats
Same weights as GM's-reps: 8/8/10

GHR 6/5/5

Foam roller, stretch, hanging leg raises, bench crunches.

Speed pulls felt too light until I got up to 3 chains. Now I know where to be at next time. They felt great though. Explosive.

Squats went well. Singles feel heavy as fuk once I have it on my back but once I begin to decend I feel I gain much better control and I wasn't too slow coming up. It's making me more and more confident in my squat. I have some nasty stretch marks on my inner thigh now and I have no jeans that fit. I'm proud of it.

Any suggestions of exercises ect for my deload the next few days would be much appreciated.

[Sean1332]

Motivation

http://www.youtube.com/watch?v=0YjR4xpujjQ&sns=em

[Celorza]

Should've subbed a while back bro , I'm here now haha. How's that deload treating you bud?

[Sean1332]

Meh just did light upper/lower. It's not a week long deload like the last few because of work and family obligations in the near future, so I'm trying to squeeze it in while I can. I feel fresh and recovered. Hittin up the gym now for OHP. This month will change up where my 3x3 week trades places with my my 5x5 week.

[Sean1332]

M4 W1 D1 OHP (Note Week 2 trades places w/ Week 1)

OHP
135x3
155x3
175x8

Singles
190x1
200x1

Log Press (What's the bar weight?)
+110x5x3

One Arm Standing DB Press
40x15x3

CG Bench
135x15x2
185x10x3

Superset w/ Weighted Pullups, Wide Grip
+20x8x5