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Post by lagoon on Apr 11, 2013 22:14:53 GMT -5
Hello! My name is Arnel and I am 22 years old, 5'6" and 165lbs. I started "training" since September 2012 and I have been doing Jim Wendler's 5/3/1 but I'm a complete and total newbie. I was inspired to start powerlifting by my good friends Amy and Danny shout outs for them! My current lifts (numbers will always be in lbs): Squat 290x1 Bench 165x1 <----- HELP!  Deadlift 320x5 I would like to see how far my body can take me with powerlifting and hopefully participate on upcoming meets. I am still new to this, and any suggestions will be greatly appreciated. THANKS April 11, 2013 Wave B BP: 95 x 5 110 x 3 125 x 3 145 x 4 Body Weight Dips 8 reps x 2 sets 8 reps +10 pounds 6 reps + 10 pounds |
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Post by lagoon on Apr 13, 2013 19:08:04 GMT -5
April 13, 2013 Wave B
Deadlift:
135 x 5 x 2
225 x 5
250 x 3
285 x 3
315 x 8
Lat Pulldown:
90 x 8
110 x 8 x 2
Seated Cable Row:
90 x 8
120 x 8 x 2
I wanted to do more but sadly the gym was closing for the day because I came in late.
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Post by lagoon on Apr 15, 2013 22:21:13 GMT -5
April 15, 2013 Wave C LEG DAY~~~~ (Lbs)
Squat:
135 x 5
205 x 5
230 x 3
265 x 5
275 x 2 x 2
225 x 6 x 2
135 x 8 x 2
Not Legs
Reverse Crunches:
10reps x 3 sets
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Post by lagoon on Apr 19, 2013 14:03:39 GMT -5
April 18, 2013 Wave C
Bench Press:
45 x 5
95 x 5
120 x 5
135 x 3
150 x 4
115 x 8 x 3
Body Weight Dips:
5reps x 3sets
Run: 1 mile
Compared to my Squats and DL I feel that my BP has the slowest progression. Sadly I'm not sure which direction I should take in order for me to improve my BP. Any advice and tip would be greatly appreciated! THANKS!
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Post by lagoon on Apr 21, 2013 0:58:48 GMT -5
April 20, 2013 Wave C
Deadlift:
135 x 5
225 x 5
265 x 5
300 x 3
335 x 7 PR! yay!
Lat Pulldown:
90 x 8
110 x 8 x 2
Seated Cable Row:
90 x 8
110 x 8 x 2
Chin Up Negatives:
5reps x 5sets
Run: 1 mile
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Guy
New Member
Posts: 32
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Post by Guy on Apr 21, 2013 15:17:57 GMT -5
Which assistance template are you using?
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Post by lagoon on Apr 21, 2013 17:58:01 GMT -5
I dont actually have a template for I disagreeistance workout. I usually do 2-3 workouts that would supplement my main lift. The workouts would range between 5-8 reps and 2-4 sets.
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Post by lagoon on Apr 23, 2013 0:49:53 GMT -5
April 22, 2013 Wave A Leg Day~
Squat:
135 x 5
185 x 5
215 x 5
240 x 10
255 x 2
275 x 2
275 x 1
225 x 4 x 2
Sprint:
40 yards x 6 (100%) 1 min rest each
This is the first time this year that I'm going to start incorporating sprint training into my weekly workouts. I'm going to try to keep this up more often during my off days though and maybe Bench day. I should have done it the next day instead because my legs were slowly starting to cramp up. =(
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Guy
New Member
Posts: 32
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Post by Guy on Apr 23, 2013 16:32:57 GMT -5
I suggest you do the boring but big template combo'd with the triumvirate, it will give you a lot of reps with the barbell, something you need as a new lifter, cut out the fluff and get to work in the rack
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Post by lagoon on Apr 23, 2013 17:04:55 GMT -5
Alright, thanks for the advice!
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Post by lagoon on Apr 30, 2013 0:55:39 GMT -5
Quickie Update~~~
Been busy because I had my finals last week. Sorry for all my fans for not posting for awhile I know you guys have been waiting for me to update my log. <---JUST KIDDING! Please don't kill me.
April 24, 2013 Wave A
Bench Press:
95 x 5
120 x 5
140 x 7
85 x 10 x 5
BW Dips:
5reps x 3sets (my upper body was dying at this point but it felt great)
Sprints:
40 yards x 6 (100%) 1 min rest each
April 26, 2013 Wave A
Deadlift:
135 x 5
205 x 5
235 x 5
270 x 5
310 x 10
135 x 10 x 5
April 29, 2013 Wave B
Squats:
135 x 5
185 x 3
205 x 3
225 x 3
255 x 5
135 x 10 x 5
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Post by thebruce on May 3, 2013 14:49:29 GMT -5
Nice squats and DL
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Post by lagoon on May 9, 2013 12:47:39 GMT -5
TY! May 1, 2013 Wave B BP: 95 x 5 115 x 3 130 x 3 150 x 6 95 x 10 x 5 May 3, 2013 Wave B Deadlift: 135 x 5 225 x 5 255 x 3 290 x 3 325 x 7 135 x 10 x 5 May 7, 2013 Wave C Squats 135 x 5 215 x 5 240 x 3 270 x 4 285 x 3 295 x 2 PR!!!!!!  I wanted to do another set to push the 300 pound barrier however I started feeling a very small subtle pain on my hams but pretty happy about it. 135 x 10 x 5 May 8, 2013 BP: 95 x 5 120 x 5 140 x 3 155 x 4 95 x 10 x 5 |
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Post by thebruce on May 19, 2013 10:21:04 GMT -5
You can catch 300 in your next wave. Congrats on the PR smart move stopping there.
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Post by lagoon on Jun 21, 2013 0:53:34 GMT -5
TY!
Quickie Update~~~
I just got back to training again and I feel stronger than ever after participating at the meet. I will be continuing the same program to train for any upcoming meet. I'm also thinking of whether to stay in my current weight division or go the one below it but we'll see how my training goes. I look forward to participate again!!
Current Stats (numbers again will be in LBS):
BW: 169
Squats: 319
Bench: 165
Deadlift: 401
June 18, 2013 Wave A
Squats:
135 x 5
185 x 5
215 x 5
245 x 10
Front Squats:
135 x 10 x 5
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I wanted to do another set to push the 300 pound barrier however I started feeling a very small subtle pain on my hams but pretty happy about it.