ONP - 5/3/1 Powerlifting Log - Persevere

[DanielBeauchamp]

Then you aren't using it right.

A belt will without a doubt add to your total if you know how to use it.

It's not rocket-science. It goes tight around your waist, you breathe into your belly so it tightens up, and you lift.

And no, it won't always add to your total.

/hijack

[ONpump17]

Then you aren't using it right.

A belt will without a doubt add to your total if you know how to use it.

It's not rocket-science. It goes tight around your waist, you breathe into your belly so it tightens up, and you lift.

And no, it won't always add to your total.

/hijack

You should be pushing into the belt, but not necessarily tight on you.
Source: http://www.muscleandfitness.com/rdl_...hs/videos/169/


and tbh, for AGES I've just made a rule for deadlifts, belt for >200lbs and now its straps for last 1-2 sets. on the warmups when I did 215, I did it without my belt, and it just felt reaaally heavy. And I got to thinking about the difference the belt makes for me (huuuge) and if I should start including that in my log.

[ONpump17]

September 20th, 2010 - Session#: 13

Week 1 Workout 1
Weight: N/A
Time: ~ 1 hour
Military Press
Warmup: Bx5, 55x5, 60x5, 65x3
60x5
70x5
75x10
Dumbbell Bench Press
4x55x10
Dumbbell Rows
60x10
65x10
Rope Pushdown
70x10
3x80x10 + extras
Conditioning
None. But I did bike to and from the gym.
Notes: Workout Notes
None.
-Aaron

[ONpump17]

September 22nd, 2010 - Session#: 14

Week 1 Workout 2
Weight: 170 lbs
Time: ~ 1 hour 20 mins
Squat
Warmup: Bx5, 165x5, 175x5, 190x3B
185x5B (supposed to be 175)
205x5B
230x8B
Good Morning
115x10
3x125x10
Dumbbell Lunges
2x35x10
Ab Wheel
3xBWx20
Conditioning
None
Notes: Workout Notes
None
-Aaron

September 23rd, 2010 - Session#: 15

Week 1 Workout 3
Weight: N/A
Time: N/A
Bench Press
*Warmup*: Bx5, 110x5, 120x5, 125x3
120x5
135x3
155x7 + 1 spotter assisted
Incline Dumbbell Press
2x50x10
55x10
55x9 >
Chinups
2xBWx6
BWx8
Decline Close-Grip Bench Press
2x120x10
Dips
Total: 40
BWx10,8,5,8,5,4
Conditioning
None.
Notes: Workout Notes
None
-Aaron

[ONpump17]

September 25th, 2010 - Session#:15

Week 1 Workout 4
Weight: 169.2 lbs
Time: 45 mins
Deadlift
*Warmup*: Bx5, 190x5, 205x5B, 220x3B
205x5B
235x5B
270x12B (last rep was strange, I felt like i pulled something in my shoulder, not painful, just my shoulder didn't feel right)
Romanian Deadlift
4x135x10
Dumbbell Side Bends
45x10
Conditioning
None though I walked there from work, and walked all the way home.
Notes: Workout Notes
Wished I had more time
-Aaron

[ONpump17]

September 27th, 2010 - Session#: 16

Week 2 Workout 1
Weight: N/A
Time: ~ 1 hour
Military Press
Warmup: Bx5, 55x5, 60x5, 65x3
65x3
70x3
80x12
Dumbbell Bench Press
4x55x10
Dumbbell Rows
2x65x10
Rope Pushdown
4x80x10
Conditioning
12 mins running
Notes: Workout Notes
I'm thinking of going to a closer to maintenance diet for a while, and starting another cut in a few months.
-Aaron

[ONpump17]

September 29th, 2010 - Session#: 17

Week 2 Workout 2
Weight: 169.3 lbs
Time: N/A
Squat
Warmup: Bx5, 165x5, 175x5, 190x3B
190x3B
215x3B
245x8B
Good Morning
4x135x10
Dumbbell Lunges
35x10
40x10
Ab Wheel
skipped
Conditioning
None. Biked there and back though.
Notes: Workout Notes
Short on time today
I'm getting used to Dumbbell Lunges though, great to see some more progression.
-Aaron

[ONpump17]

September 30th, 2010 - Session#: 18

Week 2 Workout 3
Weight: N/A
Time: 1 hour
Bench Press
*Warmup*: Bx5, 105x5, 120x5, 125x3
125x3
145x3
165x5 + 1 spotter assisted
Incline Dumbbell Press
2x50x10
2x55x10
Chinups
2xBWx6
BWx8
Decline Close-Grip Bench Press
2x120x10
Dips
Total: 25
BWx10,10,5
Conditioning
None. Biked there and back though
Notes: Workout Notes
I felt sick during the dips for some reason, like I wanted to throw up...
-Aaron

[ONpump17]

October 3rd, 2010 - Session#:19

Week 2 Workout 4
Weight: N/A
Time: N/A
Deadlift
*Warmup*: Bx5, 190x5, 205x5B, 220x3B
220x5B
255x5B
285x4B
Romanian Deadlift
135x10B
2x155x10B
165x10B
Conditioning
None
Notes: Workout Notes
My 2nd bad deadlift workout in a row My fault though, I didn't eat on my diet, and after standing around for hours on end at work arrived only to find what energy I had to burn up quickly. Saturday may be my last one of October, I can't let this be repeated.
-Aaron

October 4th, 2010 - Session#: 20

Week 3 Workout 1
Weight: 170
Time: ~ 50 mins
Military Press
Warmup: Bx5, 55x5, 60x5, 65x3
70x3
75x3
85x12
Dumbbell Bench Press
4x55x10
Dumbbell Rows
60x10
65x10
Rope Pushdown
4x80x10
Conditioning
18 mins running
Notes: Workout Notes
Great workout. Period.
-Aaron

[ONpump17]

October 6th, 2010 - Session#: 21

Week 3 Workout 2
Weight: 169.4 lbs
Time: 1.5 hours
Squat
Warmup: Bx5, 165x5, 175x5, 190x3B
205x5B
230x3B
275x3B - barely. Yes, I'm an idiot that put an extra 10 on each side. Yes, I realised it felt too heavy. And yes, I did it anyway.
255x5B
Good Morning
3x135x10
145x10
Dumbbell Lunges
35x10
40x10
Ab Wheel
3x20x10
Conditioning
Only 8 minutes.
Notes: Workout Notes
Got some ephedrine & caffeine to help with the cut, and my mom stocked me up on protein . Also got some slow-release stuff (for before bed), some creatine, and some BCAAs w/Glutamine for when I finish my cut and delve deeper into pure strength training. But for now, EC stack away!
-Aaron

[ONpump17]

October 7th, 2010 - Session#: 22

Week 3 Workout 3
Weight: N/A
Time: 1 hour 15 mins
Bench Press
*Warmup*: Bx5, 110x5, 120x5, 125x3
135x5
155x3
170x3
Incline Dumbbell Press
2x50x10
2x55x10
Chinups
BWx6
2xBWx8
Decline Close-Grip Bench Press
2x120x10
Dips
Total: 50
BWx10,10,10,10,10 <-felt the same queasy stomach feeling on the 7th rep of my last set.
Conditioning
None. Biked there and back though
Notes: Workout Notes
Awesome energy, upside of the EC stack I started today. I'm running it with 16 mg Ephedrine/ 200 mg Caffeine twice a day, not as much as seems to be standard, but it should still help me.

I am not joking when it seemed like I had limitless energy. I could feel the pump better also. I've scheduled a fitness consultation before I leave my gym on tuesday next week, so I'll know bodyfat % etc then.
-Aaron

[ONpump17]

October 9th, 2010 - Session#:23

Week 3 Workout 4
Weight: N/A
Time: 35 minutes. Get in, Get it done, Get out.
Deadlift
*Warmup*: Bx5, 205x5B, 220x3B
225x5B
270x3B
300x5B
Romanian Deadlift
135x10B
155x10B
2x175x10B
Conditioning
Biked there and back
Notes: Workout Notes
Squeezing them in so I can get an a full weeks in this week. Friday is my last day at my gym.
-Aaron

October 10th, 2010 - Session#: 24

Week 1 Workout 1
Weight: N/A
Time: 50 mins
Military Press
Warmup: Bx5, 55x5, 60x5, 65x3
60x5
70x5
80x17
Dumbbell Bench Press
4x55x10
Dumbbell Rows
2x65x10
Rope Pushdown
4x80x10
Conditioning
Biking there and back.
Notes: Workout Notes
Good workout, Did the Bat Wings" exercise from here: http://www.t-nation.com/free_online_...worse_you_look to finish it off.
-Aaron

[ONpump17]

October 12th, 2010 - Session#: 25

Week 1 Workout 2
Weight: N/A
Time: 55 mins
Squat
Warmup: Bx5, 175x5, 185x5, 195x3B
185x5B
210x5B
240x8B
Good Morning
2x135x10
2x145x10
Dumbbell Lunges
35x10
40x10
Ab Wheel
3x20x10
Conditioning
Just Biking there and back
Notes: Workout Notes
-Aaron

[ONpump17]

October 13th, 2010 - Session#: 26

Week 1 Workout 3
Weight: 168 lbs
Time: 1 hour 15 mins
Bench Press
*Warmup*: Bx5, 115x5, 125x5, 135x3
125x5
145x3
160x6
Incline Dumbbell Press
2x50x10
2x55x10
Chinups
3xBWx8
Decline Close-Grip Bench Press
120x10
125x10
Dips
Total: 55
BWx10,10,9,10,7,9
Conditioning
None.
Notes: Workout Notes
Great workout.
-Aaron

[ONpump17]

October 31st, 2010 - Session#:27

Week 1 Workout 4
Weight: N/A
Time: N/A
Deadlift
*Warmup*: Bx5, 195x5, 210x5B, 230x3B
210x5B
245x5B
264x3B <---and yes...I manage to only load one side.
275x2B
Leg Press
2x360x10
Romanian Deadlift
135x10B
3x175x10B
Dumbbell Side Bends
2x35x10
2x45x10
Conditioning
5 mins running
Notes: Workout Notes
Took a two week break for recovery while switching gyms. This place is much closer to me, and has a better atmosphere. The only real downside to this place is that the weights by the platforms are measured in kilos instead of pounds.
Also, my deadlift numbers are down, and the leg press machine at this place is sort of awkward and definitely harder.
-Aaron

[ONpump17]

November 1st, 2010 - Session#: 28

Week 2 Workout 1
Weight: N/A
Time: 1.5 hours (still adjusting, stopped to talk, use bathroom etc)
Military Press
Warmup: Bx5, 55x5, 60x5, 65x3
65x3
75x3
85x10
Dumbbell Bench Press
4x55x10
Dumbbell Rows
2x60x10
Rope Pushdown
3x80x10
70x11
Conditioning Did some of these on the suggestion of the gym owner. Fun in a sadistic way I guess a direct quote from him "That's what we do for conditioning around here!"

Notes: Workout Notes
Good workout, Did the Bat Wings" exercise from here: http://www.t-nation.com/free_online_...worse_you_look to finish it off.
-Aaron

[ONpump17]

November 4th, 2010 - Session#: 29

Week 2 Workout 2
Weight: N/A
Time: N/A probably 1.5 hours
Squat
Warmup: Bx5, 170x5, 185x5, 195x5<-should've been times three...but I just wanted to do more
195x5 <-same here.
225x3B
255x4B
225x8B <- "I demand satisfaction" set
Good Morning
4x135x10
Dumbbell Lunges
2x35x10
Ab Wheel
3x20x10
Conditioning
Just Biking there and back
Notes: Workout Notes
I always bring my arms as close as possible to me when squatting. I think this may be causing some sort of potentially damaging stress... But I'm used to feeling the security that position gives me, because it helps me tighten my upper back...
-Aaron

[ONpump17]

November 5th, 2010 - Session#: 30

Week 2 Workout 3
Weight: N/A
Time: 1.5 hour
Bench Press
*Warmup*: Bx5, 115x5, 125x5, 135x3
135x3
155x3
170x2
Incline Dumbbell Press
3x50x10
1x55x10
Chinups
3xBWx8
Decline Close-Grip Bench Press
120x10
120x8
Dips
Total: 55
BWx10,10,8,8,5,8,6
Conditioning
Ropes again.
Notes: Workout Notes
Ok workout.
-Aaron

[MadDogMalesh]

I asked this awhile back but its been some more time so I mise ask again since its further down the road. How would you say 531 has treated you this far? I mean generally people who use this method usually have a few years on their belt... So you think its been good compared to a 5x5 or linear type routine at our level?

Keep up the lifting btw.

[ONpump17]

I asked this awhile back but its been some more time so I mise ask again since its further down the road. How would you say 531 has treated you this far? I mean generally people who use this method usually have a few years on their belt... So you think its been good compared to a 5x5 or linear type routine at our level?

Keep up the lifting btw.

Honesty, I've just loved the way the progression has worked out for me, I've been doing great and, as has been said elsewhere, they program is one that can work for nearly anyone.

November 6th, 2010 - Session#:31

Week 2 Workout 4
Weight: N/A
Time: 1.5 hours
Deadlift
*Warmup*: Bx5, 195x5B, 210x5B, 230x3B
230lb/105kgx3B
260lb/120kgx3B
295lb/135kgx5B
Leg Press
3x360x10
Romanian Deadlift
4x175x10
Dumbbell Side Bends
2x35x10
2x45x10
Conditioning
some farmers walks with 2 32kg kettlebells.
Notes: Workout Notes
-Aaron

[MadDogMalesh]

Honesty, I've just loved the way the progression has worked out for me, I've been doing great and, as has been said elsewhere, they program is one that can work for nearly anyone.

Yeah I mean Ive been tempted to do it, its so damn simple and well if I did it in the next year or so I would definitely do the updated version with singles and all that. Its seriously very simple but Im not sure its the most effective for a beginner.

Well after I finish SS(month 4 now) I will probly do madcows and then texas or 531.

[ONpump17]

Yeah I mean Ive been tempted to do it, its so damn simple and well if I did it in the next year or so I would definitely do the updated version with singles and all that. Its seriously very simple but Im not sure its the most effective for a beginner.

Well after I finish SS(month 4 now) I will probly do madcows and then texas or 531.

Sounds great, I've been meaning to look into madcows for a while.

November 8th, 2010 - Session#: 32

Week 3 Workout 1
Weight: N/A
Time: 1 hour
Military Press
Warmup: Bx5, 55x5, 60x5, 65x3
70x5
80x3
90x10
Bonus: 80x4
Dumbbell Bench Press
2x55x10
2x60x10
Dumbbell Rows
60x10
70x10
Rope Pushdown
3x80x10
80x8 + extra
Conditioning Biked there and back
-Aaron

[chrisboudreaux]

I just read through your log. subbed by the way.

Questions:

How come you have four assistance exercises on some days? I suppose you are breaking up the usual two assistance exercises into four and splitting the sets?

Also, are you skipping the deload week or are you just not posting it?

One final note, I noticed you haven't increased your tricep pushdowns in a while? I think you've been stuck on 4x80x10 or something. If you're doing that on purpose cool. If not, I just wanted to point that out to you.

With that said, it seems you are doing awesome! Keep up the good work. I think I'm going to start a log soon with this stuff.

[ONpump17]

I just read through your log. subbed by the way.

Questions:

How come you have four assistance exercises on some days? I suppose you are breaking up the usual two assistance exercises into four and splitting the sets?

Also, are you skipping the deload week or are you just not posting it?

One final note, I noticed you haven't increased your tricep pushdowns in a while? I think you've been stuck on 4x80x10 or something. If you're doing that on purpose cool. If not, I just wanted to point that out to you.

With that said, it seems you are doing awesome! Keep up the good work. I think I'm going to start a log soon with this stuff.

Thanks for the sub!
I'm using the Periodization Bible template, so I do 3 assistance exercises. (on bench day I split one into two different exercises but the rest are 3)

Yes, I've been skipping the deload week. And I have found that my progress has stalled with rope pushdowns. Thanks for the input, and I hope to see your log up soon!

November 9th, 2010 - Session#: 33

Week 3 Workout 2
Weight: N/A ...yes...I am frightened of the scale.
Time: 1 hour
Squat
Warmup: Bx5, 175x5, 185x5, 195x5B<-should've been times three
210x5
240x3B
265x2B
Good Morning
2x135x10
Dumbbell Lunges
35x10
Ab Wheel
skipped
Conditioning
Farmers Walk:
20kg kettlebells : 5 laps in 2:12
24kg kettlebells : 5 laps in 1:34 & again in 1:36
Notes: Workout Notes
Didn't have much time, so I tried to get some of everything important in.
-Aaron

November 11th, 2010 - Session#: 34

Week 3 Workout 3
Weight: N/A
Time: 1 hour 20 mins
Bench Press
*Warmup*: Bx5, 115x5, 125x5, 135x3
145x5 <- felt some weird pain in between my right pec and my shoulder after this set, went away after some extra stretching though.
160x3
180x4 (I think the first two were really "all me" without a doubt, but I couldn't tell about the last two.
Incline Dumbbell Press
2x50x10
2x55x10
Chinups
3xBWx8
Decline Close-Grip Bench Press
120x10
Dips
Total: 58
BWx10,10,10,5,5,7,5,6
Conditioning
Walking there and back.
Notes: Workout Notes
Ok workout.
-Aaron

[ONpump17]

November 13th, 2010 - Session#:35

Week 3 Workout 4
Weight: N/A
Time: 1 hour 15 mins
Deadlift
*Warmup*: Bx5, 195x5B, 210x5B, 230x3B
245lb/111kgx5B
275lb/125kgx3B
310lb/140kgx5B
Leg Press
2x360x10
380x10
Romanian Deadlift
3x175x10
185x10
Dumbbell Side Bends
40x10
45x10
Conditioning
Lots of walking.
Notes: Workout Notes
-Aaron

November 15th, 2010 - Session#: 36

Week 1 Workout 1
Weight: N/A
Time: N/A
Military Press
Warmup: Bx5, 60x5, 65x5, 70x3
65x5
75x5
85x12
Dumbbell Bench Press
2x55x10
2x60x10
Dumbbell Rows
2x70x10
Rope Pushdown
4x80x10 + extra
Conditioning Walked there and back.
-Aaron

[SgSpartan]

Hey.

Notice you're doing 5/3/1.

This: http://forum.bodybuilding.com/showth...hp?t=128546181

might be a good read for ya.

Cheers.

[ONpump17]

November 17th, 2010 - Session#: 37

Week 1 Workout 2
Weight: N/A
Time: 45 mins
Squat
Warmup: Bx5, 175x5, 190x5B, 205x3B
190x5B
220x5B
245x8B <-clenched my jaw so much it felt weird... Jaw Pump?
Good Morning
2x135x10
2x155x10
Dumbbell Lunges
skipped
Ab Wheel
skipped
Conditioning
Walking
-Aaron

November 18th, 2010 - Session#: 38

Week 1 Workout 3
Weight: N/A
Time: ~2 hours...various reasons
Bench Press
*Warmup*: Bx5, 120x5, 130x5, 140x3
130x5
150x5
170x4
Incline Dumbbell Press
55x10
50x10
2x55x10
Chinups
3xBWx8
Dips
Total: 70 <- Dropping close grip bench and aiming for 100 bodyweight dips!
BWx10,10,10,10,9,9,7,5
Conditioning
Walking there and back. I tried to start the Cosgrove Complex, but my entire lower body protested... and I did have to walk home.
Notes: Workout Notes
Ok workout.
-Aaron

Hey.

Notice you're doing 5/3/1.

This: http://forum.bodybuilding.com/showth...hp?t=128546181

might be a good read for ya.

Cheers.

Thanks, I read that!

[ONpump17]

November 21st, 2010 - Session#:39

Week 1 Workout 4
Weight: N/A...I really need to measure myself...
Time: 1 hour
Deadlift
*Warmup*: Bx5, 200x5B, 220x5B, 235x3B
220lb/100kgx5B
250lb/115kgx5B
285lb/130kgx8B
Leg Press
180x20
270x10
Romanian Deadlift
2x175x10
Dumbbell Side Bends
45x10
Conditioning
Lots of walking.
Notes: Workout Notes
Another day without much time, but I got the important stuff done, so I'm happy.
-Aaron

[ONpump17]

November 22th, 2010 - Session#: 40

Week 2 Workout 1
Weight: N/A
Time: 20-30 mins
Military Press
Warmup: Bx5, 60x5, 65x5, 70x3
70x3
80x3
90x6
Rope Pushdown
4x80x10
Conditioning Walked there and back.
Felt terrible, mainly because it was very rainy and I was soaked upon arrival lol.
-Aaron

November 25th, 2010 - Session#: 41

Week 2 Workout 2
Weight: N/A
Time: N/A
Squat
Warmup: Bx5, 175x5, 190x5, 205x3B
205x3B
235x3B
260x4.5B
Good Morning
135x10
155x10
2x145x10
Dumbbell Lunges
did kettlebells today
2x16kgx10
Conditioning
Farmers Walk - 28kg - 10 lengths - 1:40 and 1:30
-Aaron

[ONpump17]

November 26th, 2010 - Session#: 42

Week 2 Workout 3
Weight: 169.4 lbs
Time: ~1 hour
Bench Press
*Warmup*: Bx5, 120x5, 130x5, 140x3
140x3
160x3
180x3 with spotter assist on last rep.
Incline Dumbbell Press
2x55x10
55x7.5
55x9.5
Chinups
3xBWx8
Dips
Total: 20
BWx10,10
Conditioning
Biking there and back.
Notes: Workout Notes
Ok workout. Didn't have enough time though.
-Aaron