ONP - 5/3/1 Powerlifting Log - Persevere

[ONpump17]

February 16th, 2011 - Session#: 73

Week 1 Workout 2
Weight: 173.4 lbs
Time: 1 hour
Squat
Warmup: Bx5,135x5, 190x5, 205x5B, 220x3B
205x5B
235x5B
270x5B <- 5th sorta sucked on depth. 3rd also. It was definitely more of a psychological thing than physical, I could do it, I just was worried.
Rack Pulls
3x335x5 <-gonna add more ROM to these next time.
Front Squats
3xBarx10
Conditioning
A bunch of boxing
Workout Notes
Great workout, wish I hadn't chickened out though.
-Aaron

[ONpump17]

February 17th, 2011 - Session#:74

Week 1 Workout 3
Weight: 173 lbs
Time: 1 hour 10 mins
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
135x5
160x5
180x5 <- good, but didn't touch on the last two.
Dumbbell Bench Press
2x55x10
2x60x10 <-should be doing 3 sets of 60 or even 4 next week
Chinups
This time: 50
10,8,5,5,5,5,4,4,4
Rope Pushdown
3x80x10
90x10
Conditioning
Walking
Notes: Workout Notes
Bonus: External Rotations
-Aaron

[ONpump17]

February 22nd, 2011 - Session#:75

Week 1 Workout 4
Weight: 173.6 lbs
Time: N/A
Deadlift
*Warmup*: Bx5, 220x5B, 240x5B, 260x3B
240lb/108kgx5B
275lb/125kgx5B
315lb/143kgx5B
Glute Ham Raise
skipped
Leg Press
skipped
Hanging Leg Raises
skipped
Conditioning
None
Notes: Workout Notes
No time, just got in and got out.
-Aaron

February 25th, 2011 - Session#: 76

Week 2 Workout 1
Weight: N/A
Time: 1 hour
Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
80x3
90x3
100x8
Incline Bench Press
2x125x5
130x5
Bent-Over Rows (Pendlay style)
3x145x6
Weighted Dips
This time: 20
6,5,5,4 <-right shoulder feels like it's taking a beating
Conditioning
A little boxing
Notes: Great workout.
Good workout, even though I'm working through a cold right now.

Bonus: External Rotations
-Aaron

[ONpump17]

March 1st, 2011 - Session#: 77

Week 2 Workout 2
Weight: 173 lbs
Time: 35 mins
Squat
Warmup: Bx5,135x5, 190x5, 205x5B, 220x3B
220x3B
250x3B
285x1.5B <- wow I just failed there.
extra form work
Rack Pulls
skipped
Front Squats
3xBarx10
Conditioning
Walking
Workout Notes
Poor workout, wish I had done better.
-Aaron

March 2nd, 2011 - Session#:78

Week 2 Workout 3
Weight: 174.6 lbs
Time: 1 hour 25 mins
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
150x3
170x3
190x3
Bonus form work: 135x7
Dumbbell Bench Press
55x10
3x60x10
Chinups
This time: 55
10,8,5,5,4,5,5,5,3,5
Rope Pushdown
2x80x10
90x10
90x6+extra
Conditioning
Walking + some fun with Waiters Walks, Cross Walks and Farmer's Walks
Notes: Workout Notes
I need to work on my bench form. I believe my setup is quite good, though I need to work on staying tight through the movement, maintaining that tightness and control, and exploding the bar up so to speak.
-Aaron

[ONpump17]

March 5th, 2011 - Session#:79

Week 2 Workout 4
Weight: 172.8 lbs
Time: N/A
Deadlift
*Warmup*: Bx5, 220x5B, 240x5B, 260x3B
260lb/117kgx3B
295lb/134kgx3B
330lb/150kgx3B
Glute Ham Raise
3xBWx10
Leg Press
skipped
Hanging Leg Raises
2x10
Conditioning
None
Notes: Workout Notes
No time, just got in and got out.
-Aaron

[ONpump17]

March 7th, 2011 - Session#: 80

Week 3 Workout 1
Weight: 174.8
Time: 50 mins
Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
85x5
95x3
105x4
Incline Bench Press
2x125x5
130x5
Bent-Over Rows (Pendlay style)
3x145x6
Weighted Dips
This time: 26
6,6,5,5,4
Conditioning
Some farmers walks, along with some random stuff. (chinups, pushups, rope pushdowns, etc)
Notes: Great workout.
Bonus: Bat Wings
-Aaron

[ONpump17]

March 9th, 2011 - Session#: 81

Week 3 Workout 2
Weight: 175.6 lbs
Time: 1 hour
Squat
Warmup: Bx5,135x5, 190x5, 205x5B, 220x3B
235x5B
270x3B
300x1B <- depth sucked, I could've done better.
Rack Pulls
2x335x5
365x5 <-I'll increase ROM next time.
Front Squats
2xBarx10
65x10
Conditioning
a little boxing, some farmers walks, random stuff.
Workout Notes
Good workout
-Aaron

[ONpump17]

March 12th, 2011 - Session#:82

Week 3 Workout 3
Weight: 176.2 lbs
Time: 30 mins
Bench Press
*Warmup*: Bx5, 125x5, 135x5, 150x3
160x5
180x3
200x1
Dumbbell Bench Press
3x60x10
Chinups
This time: skipped
Rope Pushdown
3x90x10 barely got the last set
Conditioning
Walking
Notes: Workout Notes
Didn't have much time today :/
-Aaron

[ONpump17]

March 14th, 2011 - Session#:83

Week 3 Workout 4
Weight: 173.2 lbs
Time: N/A
Deadlift
*Warmup*: Bx5, 220x5B, 240x5B, 260x3B
275lb/125kgx5B
315lb/143kgx3B
350lb/159kgx1B
Glute Ham Raise
3xBWx10
Leg Press
2x380x10
270x20
Hanging Leg Raises
BWx10
BWx15
Conditioning
None
Notes: Workout Notes
Made up complex of KB Jerks, Suitcase Walks, Sandbag carries, Pushups, Chin-ups, Farmer's Walks.
-Aaron

[ONpump17]

March 18th, 2011 - Session#: 84

Week 4 Workout 1
Weight: 175 lbs
Time: 1 hour
Military Press
Warmup: Bx8,
70x5
75x5
80x5
Mobility work & Foam Rolling
Conditioning
A bunch of jogging, waiter walks, farmers walks, sandbag carries, ropes.
Notes: Meh. Deload week has begun.
-Aaron

[ONpump17]

March 19th, 2011 - Session#: 85

Week 4 Workout 2
Weight: 175 lbs
Time: N/A
Squat
Warmup: Bx5,135x5
190x5, 205x5B, 220x5B
Conditioning
A medley of Boxing, KB Jerk, Pushups, Farmer's Walk, sled, and Chinups.
Workout Notes
Good workout
-Aaron

[ONpump17]

March 21th, 2011 - Session#:86

Week 4 Workout 3
Weight: 175 lbs
Time: N/A
Bench Press
*Warmup*: Bx5
125x5, 135x5, 150x5
Rope Pushdown
80x10
2x90x10
Conditioning
Walking
Notes: Workout Notes
4 min jog, suitcase walks, Ropes, Farmer's Walk, Tire Flips
-Aaron

[ONpump17]

March 22nd, 2011 - Session#:87

Week 4 Workout 4
Weight: N/A
Time: N/A
Deadlift
*Warmup*: Bx5
220x5B, 240x5B, 260x5B
Conditioning
Run, rope, waiter walk, farmer walk, tire flip, etc
Notes: Workout Notes
-Aaron

[ONpump17]

March 24th, 2011 - Session#: 88

Week 1 Workout 1
Weight: 174.4 lbs
Time: 50 mins
Military Press
Warmup: Bx8, 70x5, 75x5, 80x3
75x5
90x5
100x5
Incline Bench Press
125x5
2x130x5
Power Cleans working on form, its been over a year since I've done any sort of clean or snatch movement by my memory.
2x30kgx5
Weighted Dips
This time: 28
8,6,6,8
Conditioning
None
Notes: Great workout.
-Aaron

[ONpump17]

So I'm closing this log, if anyone would like to keep up with me, you can catch it here: http://muscleandbrawn.com/forums/tra...firmum-13.html
or here http://onpump.blogspot.com/

Thanks for your support everyone!