Hello there! I am kinda new around here. Just really got started into powerlifting type training after reading and watching videos for hours online I decided to go full speed ahead with 5/3/1. For assistance work I am doing boring but big. I am really after a 1000 lb total at 198 lbs. Right now I am about 185 my current maxes are:
OH press- 165
I dont like those numbers at all.. Kind of a product of me hurting my back a little bit in May and dropping about 10 lbs.. no more excuses or other bs though. With 5/3/1 I just want to move the weight up slowly and get back in better shape (starting at 90% of maxes per Wendler). I would hope to be able to compete in my first powerlifting meet in April to get an official total.
today i did my first squat work out.
week 1 day A
warm up (stretch, foamroll, dynamic)
squat - 135x5 135x5
work sets 190x 5
215x5+4 (could of hit 2 more but stopped)
135x10x3 125x10 115x10
95x10 105x10x2 115x10 125x10
cool down (stretch foam roll)
Good first lift. weight was moving good. its going to take sometime to get used to the squat volume.