Mississippi State 5/3/1 Log

[Tyg_80]

Guess I'll start this with a little introduction of myself, my name is Ty and I am a senior at Mississippi State majoring in Health and Fitness studies. I competed in my first powerlifting meet in July and went 5/9 with a 981 total in 220 weight class for the USAPL. It was very humbling experience dealing with the strict rules, but I loved every minute of it.

Best Meet Lifts
Squat - 357.5
Bench - 237.5
Deadlift - 412.5 (got reds for a slight dip, but im counting it)

As you can tell i am weak all around for my weight class and I am working on that slowly. In September i had surgery to reconstruct my genetically F'd foot and officially got out of my boot on Dec 5 so i was out of commission squatting wise for awhile but im making a comeback for my next meet on March 8 for the APA where i want to total 1050 with belt and wraps.

I have already begun my first 2 cycles of 5/3/1 following a three day full body plan with first cycle as an introductory phase back into lifting and starting the 2nd cycle with joker sets and FSL multiple sets. I will start with my 2nd week of cycle 2 on my heavy squat day.

Squat Day:

Squats
45x10 WU superset Band Pull Aparts x20
95x5 WU superset Band Pull Aparts x20
135x5 WU superset Band Pull Aparts x20
165x3 WU superset Band Pull Aparts x20
Work Sets:
185x3
205x3
230x11
Jokers:
255x3 w/ belt
275x3 w/ belt
300x2 w/ belt and wraps
325x1 w/ belt and wraps
325x0 w/ belt and wraps
Back Off Sets:
3x5 (185)

Only second time using wraps last time being 275x3 so im slowly getting back to normal. I miss wrapped on the 325 set so i rewrapped a little higher up my knee, but i was fried and could not get it again. Lot of volume and it felt awesome!

Bench
135x10 superset w/ pullups x5 (+20)
155x10 superset w/ pullups x5 (+20)
175x10 superset w/ pullups x5 (+20)
185x8 superset w/ chinups x10

Did some other exercises, but that was the meat and potatoes.