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GJN5002
03-09-10, 11:52 am
Just finished up Rages Iron Contest II and need something new. I'm burnt out on bodybuilding and bored quite frankly. I've been looking into Jim Wendlers 5/3/1 program and after some encouragement from guys on another board, I am gonna have a go at the powerlifting game. Ive never been the strongest guy and I am probably much better suited for bodybuilding, but this is something Ive always wanted to try.

Starting number (I have them logged but cant remember off the top of my head, best guesses)

Bench 315
Squat 250
Dead 360
OH Press 160

The bench I'm being conservative on, after my injury a year ago I have been nervous to bench heavy. I think the most Ive done recently is 245 for 2 x 12. Ive done 340 before but that was prob 2 years ago.

Squats are pathetic. I injured my knee about a year and a half ago and had some complications, at this point I'm just weak out of the hole. Gotta start somewhere I guess. Most I ever did was 360 so I know I can get i back up there.

Deads are half decent. My body is built horrible for deads I think. I have really long legs so I really have to get down to pull.

OH press is decent too I think. It has been feeling good, hopefully I can do some big things with that.

Overall, I would just like to get stronger and be able to handle some respectable weight. When the snow thaws I'd like to throw in some strongman training just for fun and conditioning.

GJN5002
03-09-10, 11:53 am
warm bar x 20, 115 x 5 135 x 5 165 x 4
working 210 x5 245 x 5 275 x 7

good mornings bar x warm
65 x 15 x 5

leg press 2 plates x warm
6 x 15 8 x 12 8 x 12 10 x 15 10 x 12

db side bend for abs 30 x 20 x 5

GJN5002
03-09-10, 11:53 am
warm 45 x 20 25 x 20 65 x 5 75 x 5
working 95 x 5 110 x 5 120 x 7

dips
bw x 15/15/15/12/12

db row 50 x 10
80 x 12/12/10/10/10

tri pushdown
100 x 15/15/12/10/10

bb curl
45 x 10 65 x 10 85 x 8 65 x 6

added the bb curls in, dont know if that is a bad hting or good. didnt feel right to train tris but not bi's

GJN5002
03-09-10, 11:53 am
no laughing please

warm 45x 2 x 15 -20 85 x 5 105 x 5 135 x 5
working 170 x 5 185 x 5 210 x7

walking lunges
50 x 10/10/10 stopepd at three sets due to horrible cramp in hamstring

leg ext in place of rev hypers because cramp wouldnt go away, hammy was locking up
single leg leg ext 5 x 15-20

horizontal calf raise single leg 90 x 10 - 15 x 5

ab pull down

felt weak, prob due to shit diet the last week and drinking beer the night before. I finished a transformation challenge last week and have been taking a break from diet.

Setting up a carb cycle which I will start following

GJN5002
03-09-10, 11:57 am
warm 95 x 5 115 x 5 140 x 5
working 185 x 5 210 x 5 237.5 x 5 237.5 x 9

pull ups x body weight
wide grip 12/10
hammer grip 12/10
close grip 10/5
59 total

incline db 50 x 15 warm
75 x 12/10 65 x 10

OH tri rope ext
50 x 15/12/10 40 x 12/10

db hammer curl
40 x 12/10/10/10/10


Shoulder felt odd benching, I almost stopped because it felt as though it was going to dislocate or something. Hopefully that goes away. I screwed up loading the weight. I put the 2.5 chip on the right side but not the left hahah so instead of 240 I had 237.5 Also forgot to rep out on the third set. opps

T o m m Y
03-09-10, 12:05 pm
Looking good bro!
Solid program your doing,i did it for 6 months..

Subbed for this!

wedge
03-09-10, 1:24 pm
I noticed the PRs you originally listed were a bit old and off of what you were using during the 531. What numbers are you basing your percentages off of?

GJN5002
03-09-10, 3:02 pm
I noticed the PRs you originally listed were a bit old and off of what you were using during the 531. What numbers are you basing your percentages off of?

Bench 315 pulled from my a** haha.
Squat 250 from 12/2009
Dead 360 from 12/2009
OH Press 160 from 01/2010

basing my %'s off 90% of these

GJN5002
03-09-10, 3:03 pm
Looking good bro!
Solid program your doing,i did it for 6 months..

Subbed for this!

thanks man glad to have you along

GJN5002
03-12-10, 11:56 am
recovery day. 1 hour cardio, 15 min foam rolling

GJN5002
03-12-10, 11:57 am
ahh screwed up haha. Went to a show wednedsay night at a brewery. I knew I'd drink a few beers but ended up getting hammered. I was so off I couldnt train the next day. Cant be doing that anymore. I always forget I have no alchohol tolerance any more and when I drink (maybe once a month) get too crazy.

Back to the grind today

T o m m Y
03-12-10, 12:00 pm
Ha,you HAD to know that was def going to happen lol..

OklahomaMuscle
03-12-10, 12:02 pm
Starting 5/3/1 myself so I'm definitely in to watch your progress, compare notes. Great job in the contest, enjoy the rebound...

GJN5002
03-15-10, 11:34 am
Ha,you HAD to know that was def going to happen lol..


haha, I figured it would, but oh well. I just cant drink like I used to.


Starting 5/3/1 myself so I'm definitely in to watch your progress, compare notes. Great job in the contest, enjoy the rebound...

Thanks man. We'll have ot compare notes.

GJN5002
03-15-10, 11:34 am
deads
warm up 2 x 20 w/ bar, 3 sets of 5
working 225 x 3, 260 x 3, 290 x 4

good mornings bar x 15, 65 x 15, 65 x 15, 75 x 12, 85 x 10 x 2

leg press narrow
2 x w
6 x 15, 10 x 15 x 3

db side bends 30 x 20

SUcked it up and went and talked to the only guy at my gym I see doing pl movements (commercial golds) Went and introduced myself and got him to critque my form. I need to keep my head back and stay back on my heels. I was tending to lock out my knees before I locked out my back. Also brought my fet together closer, more like 10-12 inches apart rather than about 2 feet.

GJN5002
03-15-10, 11:34 am
week 2
OH Press

warm: bar x 20 x 2, 65 x 5 80 x 5
working: 100x 3 115 x 3 130 x 9

dips bw x 12/12/12
on asst machine +40lbs 15/15

db rows warm 50 x 15
working 70 x 15/15/13/12/10

tri pushdown med grip 100 x 12/12/15 110 x 10/10
s/s
bb curl 45 x w 65 x 5 85 x 5 105 x 5 105 x 4 pyrmaid down

destoyed my OH press, may have estimated a bit low. Dips feel terrible so I decided to do full ROM dips on the assist machine like a puss. I think its prob better to do them full ROM and work back to BW or added weight over time. Lowered the weight on the db rows from week one just because it didnt feel like I was working my back with the 80's. Supersetted arms due to time restraints.

Been eating like a pig and quit cardio, need to get back on it.
Been supplementing with Harp Lager and Sam Adams Irish Red.

T o m m Y
03-15-10, 1:34 pm
deads
warm up 2 x 20 w/ bar, 3 sets of 5
working 225 x 3, 260 x 3, 290 x 4

good mornings bar x 15, 65 x 15, 65 x 15, 75 x 12, 85 x 10 x 2

leg press narrow
2 x w
6 x 15, 10 x 15 x 3

db side bends 30 x 20

SUcked it up and went and talked to the only guy at my gym I see doing pl movements (commercial golds) Went and introduced myself and got him to critque my form. I need to keep my head back and stay back on my heels. I was tending to lock out my knees before I locked out my back. Also brought my fet together closer, more like 10-12 inches apart rather than about 2 feet.
Nice pulling bro..Thats good you found a PL in your gym,maybe you can train with him??
I to moved my feet in closer liek you did and made a hell of a diff in my pulling,i feel so much stronger now..


week 2
OH Press

warm: bar x 20 x 2, 65 x 5 80 x 5
working: 100x 3 115 x 3 130 x 9

dips bw x 12/12/12
on asst machine +40lbs 15/15

db rows warm 50 x 15
working 70 x 15/15/13/12/10

tri pushdown med grip 100 x 12/12/15 110 x 10/10
s/s
bb curl 45 x w 65 x 5 85 x 5 105 x 5 105 x 4 pyrmaid down

destoyed my OH press, may have estimated a bit low. Dips feel terrible so I decided to do full ROM dips on the assist machine like a puss. I think its prob better to do them full ROM and work back to BW or added weight over time. Lowered the weight on the db rows from week one just because it didnt feel like I was working my back with the 80's. Supersetted arms due to time restraints.

Been eating like a pig and quit cardio, need to get back on it.
Been supplementing with Harp Lager and Sam Adams Irish Red.

Damn 9!
Killed it bro,great work right there..
Good call on the dips bro,thats a good idea..

OklahomaMuscle
03-15-10, 2:30 pm
Been eating like a pig and quit cardio, need to get back on it.
Been supplementing with Harp Lager and Sam Adams Irish Red.

I definitely feel ya there, I've been eating like crazy lately, did good right after the iron contest but let it get a little sloppy lately. My supplementation was more like Dos Equis and Copenhagen though... getting it all straight though, nice job on the rep max I"m definitely ready to start 5/3/1 tonight

GJN5002
03-15-10, 3:36 pm
I definitely feel ya there, I've been eating like crazy lately, did good right after the iron contest but let it get a little sloppy lately. My supplementation was more like Dos Equis and Copenhagen though... getting it all straight though, nice job on the rep max I"m definitely ready to start 5/3/1 tonight

haha, good choices. I been dipping the red man hard again, but I need to cut that out.

GJN5002
03-17-10, 11:22 am
squats

warm 88/110/135
working 175 x 3 200 x 3 225 x4

Box squats
135 x 8/6/6/7

GHR (Ghetto with barbell in power rack)
bw x 10/10/10/8/6

rev hypers on bench
bw 10 x5

donkey calf machine single leg
90 x 10 x 5

bike sprints
3min warm
3 x 1:00 sprint 1:00 easy 2 min cool down

GJN5002
03-17-10, 11:24 am
bench

warm 100/125/150
working 200 x 225 x 255 x 4

chins
wide grip 10 x 2
close grip palms in 10 x 2
narrow grip 10/8

incline db
50 x w 70 x 12/8/6 60 x 8/10

hammer curl db
50 x 10 x 3

OH rope tri ext
100 x 10 x 5

face pulls
45 x 15/12/12

ghetto prowler pushes 4 sprints with wlaking in between
4 sets farmers walk
15 min total

T o m m Y
03-17-10, 11:36 am
Good work bro,on the GHR are you able to hold yourself up from dropping on the way down??

GJN5002
03-17-10, 2:50 pm
Good work bro,on the GHR are you able to hold yourself up from dropping on the way down??

Pretty much on the first few sets but by the 4 and 5th I'm holding myself only about 1/2 way. I'm realzing my Hamstrings are really weak so I have to make a big effort to bring them up.

OklahomaMuscle
03-17-10, 2:55 pm
Strong benching g, definitely ready for my working sets to be up in the mid 200's ...keep bangin man

GJN5002
03-18-10, 11:46 am
Strong benching g, definitely ready for my working sets to be up in the mid 200's ...keep bangin man

thanks man, benching is all I have haha. My other lifts are mediocre at best. I would trade a decent bench for a decent squat any day.

GJN5002
03-23-10, 11:33 am
Deads

warm 135 x 6 165 x5 195 x 5

working 245 x 5 275 x 3 315 x 4



good mornings 45x15 65x12/12/10/10



leg press narrow stance

2x15 6x15 10x10/10/10



db side bends

30 x 20 x 5

GJN5002
03-23-10, 11:34 am
OH Press
warm 45x 15/10 75x5 95x5
working 110x5 125x4 140x4

dips on assist machine
-40x15/12 -25x10/10 bodyweightx 10/10

db rows 50xw 70x15/12/12/12/10

db hammer curl seated 15xw 35x12/12/12

tri ext med grip 50xw 100x12 120x10/10/10/10 drop set

GJN5002
03-23-10, 11:35 am
Squat
warm 95x5 125x5 150x5
working 185x5 210x3 235x3

bb lunges bw x10 45x10 65x10/10/10 45x10

standing ham curls 25x15 35x15 50x15/10/7

leg press calf raise + rev calf raise