Current 5/3/1 Program

[ghostface_nilla]

I started another cycle of my 5/3/1 program last week, so this week is 3x3+. Today is chest day.

Barbell Bench
Warm-up - 115x5, 135x5, 155x3
Working - 180x3, 205x3, 230x3+, my last set I got 9 reps at 230

Incline Barbell Bench
135x8, 155x4, 155x4, 115x12

DB Decline Bench
80lbs x 15, 90x10, 90x8

Low Cable Chest Flye
3x12
ss Push-Ups to failure

Cable Ab Crunches
3x20


Flat bench felt good. I struggled with incline bench today though. I wanted to go heavier but I just wasn't feeling it. I probably wouldn't have done decline also but my buddy really wanted to. How do y'all feel about hitting flat, incline, and decline on the same day?

 

[BrotherIron]

Personally, feel it's overkill. I would do 2 and rotate the second one. More isn't better.

 

[ChrisLindsay9]

Every exercise has a purpose, but I think there are better alternatives than decline-anything bench for a powerlifting-type of training. Unless you have done everything and anything a bunch of times before, or unless you and your friend enjoy it.

Nice job on the 230x9!!

 

[uncxrt]

Do you compete in powerlifting or plan to?

 

[_3M_]

Personally, feel it's overkill. I would do 2 and rotate the second one. More isn't better.

I agree 100% BI. No need to hit every part of the muscle every workout or else you'll be in the gym forever and recovery will take longer.

Do you compete in powerlifting or plan to?

I'm curious as well

 

[ghostface_nilla]

Do you compete in powerlifting or plan to?

I don't compete and haven't ever really thought about it. I got into lifting originally for sports and just really liked it so I continued to lift after college. I like being in the gym and love getting stronger. Right now, I just like seeing my PR's go up. It's more of a competition with myself to keep getting better. Maybe if I felt like I could actually compete and do well I would look into competitions, but for now my only goal is beat myself.

 

[ghostface_nilla]

Nice job on the 230x9!!

Thanks. The set before didn't feel great so I surprised myself with the 9.

 

[ghostface_nilla]

Leg Day

Back Squat
135x5, 155x5, 185x3, 220x3, 250x3, 285x8

Calf Raises on Leg Press Machine
3x20

Front Squats
3x8 at 135

Seated Leg Extension
3x12

Leg Abductors w/ bands
3x12

Glute Kickbacks w/ bands
3x15

Felt good with the back squats. I'm a low bar squatter with not the greatest ankle mobility so I decided to hit some front squats to get a deeper range of motion.

 

[Bullmuscle7]

Looks good!!! Glad you started a log here!!!

 

[Turbolag]

Nice work man!

 

[ghostface_nilla]

Arm Day

Close Grip Bench
135x12, 155x12, 175x12

Cross Body DB Hammer Curls
3x12 with 35,40,40

Rope Pushdowns
3x15

Preacher EZ Bar Curls
4x20 - 50lbs on bar (I never know what the EZ bar weighs, 25lbs?)

Cable Kickbacks
4x15

Incline Bench DB Curls
3x12 with 35

Weighted Dips
10,8,8 with 55lb DB, then to failure with bodyweight

 

[_3M_]

I was the same way though, I loved being in the gym and getting stronger, until some guys in my gym approached me and told me that I should compete, I had wanted to compete before but was apprehensive because I didn't think I was strong enough to compete but then I went and watched a meet that a buddy of mine was competing in and after I decided to sign up for one and competed a couple months later. Didn't total what I wanted but I had so much fun that it didn't even matter, it just motivated me train even harder.


Great work so far man. I look forward to seeing your progress.