Littleliam's Natty Powerlifting Journal

LittleLiam

Competitor
Going to be training using the Wendler Template.

Either running 531 or 351. Yet to be decided.

Focussing on strong lifts and best bang for buck assistance exercises.

Current competition lifts stand at

SQUAT: 202.5kg
BENCH: 120kg
DEADLIFT: 200kg

All PRs except the deadlift which has dropped 20kg since I stopped 531.

I compete in the OPEN, RAW, 75-82.5kg class

Will be doing hill sprints and tyre drags for conditioning/GPP on weekends and or as and when I can.

Goals are to get to elite level lifts and lose body fat.
 
Decided to do the 351 split

Week 1: 3x3 + heavy single + drop set
Week 2: 5x5 + drop set
Week 3: 531 + heavy single + drop set
Week 4: 5x5 deload

Monday: Military Press
Tuesday: Deadlift
Wednesday: Off
Thursday: Bench Press
Friday: Squat
 
Week 1 Day 1

Military Press
30x5
35x5
40x5
50x3
60x3
60x6 - can't count plates!
65x5
75x1
30x15

DB Shoulder Press
12.5x10x5sets

BB Curls
30x10x5sets

Supersets of DB Lat raises and rear raises

12.5x10x3sets

Done.

Shoulders are poppin' :)
 
Week 1 Day 2

DEADLIFT

80x5
100x5
120x3

140x3
160x3
180x2x2sets - grip strength was going after 2 so did 2 sets to get the required reps +1 extra

205x1 - felt strong, form stayed solid
210x1 - straight forward again, right hand grip started to fail so couldn't hold the lock out for too long...

80x15

GOOD MORNINGS

45x10x5sets - going heavier next time

BENT OVER ROWS

45x10x5sets - going heavier next time

LEG CURLS

65x12x4sets - half the stack, I struggle with these. At least I know it's a weak point...

INCLINE CRUNCHES

Bwx10x4sets

Great session.

Ended with a bit of deadlift coaching for a few mates. Happy days :)
 
Week 1 Day 3

BENCH PRESS - super-setted with pull ups

45x5
5 pullups
60x5
5 pullups
70x3
3 pullups
80x3
3 pullups
90x3
3 pullups
105x4
4 pullups
115x1
1 pullup
120x1
1 pullup
122.5x1 - PB I think...
1 pull up
60x15
5 pullups

DB BENCH PRESS

30x10x5sets

TBAR ROW - used an oly bar and a DD handle

60(not counting bar)x10x5sets - will up the weight next week

TRICEP PUSHDOWN

30x10x10sets - got hard

FACE PULLS - used a rope attached to one side of a cable crossover frame

25x10x10sets - also got hard

:)
 
Week 1 Day 4

SQUAT

75x5
95x5
115x3
130x3
150x3
170x3
Belt on - no knee wraps just belt and wrist wraps
180x1
200x1 - felt good
100x20 - takes 1rm to 212...

LEG PRESS

180x10x5sets

BACK EXTENSIONS

bw+20x10x5sets - held contraction at top

HANGING LEG RAISE

bwx10x5sets

LEG EXTENSIONS

200(the stack, might be in lbs..)x10x5sets

:)
 
Week 2 Day 1

MILITARY PRESS

30x5
35x5
45x3
45x5
55x5
60x6

DB SHOULDER PRESS

20sx10 - too heavy for all sets
12.5sx10x4sets

BB CURL supersetted with BB REVERSE CURL - want to build forearms

30x10x3sets

DB LAT RAISE supersetted with DB BENT OVER DELT RAISE

12.5sx10x5sets
 
Just done 1.5hours Jujutsu and in not broken. :). No martial arts history do was a real eye opener. Went with a few door men /cage fighter mates who I train with. All good - will be going again.

Felt a bit weird mounting a girl who want my mrs...

Also, don't train forearms before going through wrist locks....
 
Week 2 Day 2

DEADLIFTS


80x5
100x5
120x3
130x5
150x5
170x10 - smashed this. Felt strong would have done 2/3 more reps but didn't want to kill myself. Had some motivational pals helping out too. Check the vid. Dicks.


Liam deadlifts 170kgx10 - YouTube

GOODMORNINGS


60x10x4sets - upped the weights, felt good

BENT OVER ROW


60x10x4sets - upped the weights, felt good

LEG CURL


80x12x4sets - upped this too


DECLINE CRUNCHES


Bw+20x10x4sets


Happy with that!
 
Week 2 Day 3 swapped squats and bench days

Not the best day - little sleep night before taking the Gf to the hospital. She's ok - had heart palpitations again. SVT caused my low potassium. Anyway.

SQUAT

75x5
95x5
115x3
125x5
140x5
140x2 - squat area was busy - got cold so didnt go heavier

LEG PRESS

180x10x4sets

BACK EXTENSIONS

bw+30x10x5sets - held contraction at top - could feel it hard in hammys, glutes and lower back

Increased by 10 from last week - held onto 2x15kg stacked plates to add the weight

HANGING KNESS RAISES

bwx10x4sets

LEG EXTENSIONS

200(the stack, might be in lbs..)x10x4sets - slow and held at the top. Legs are getting chunky :)
 
In for the updates, looking forward to see how you get on. Considering going back to 531 myself.

I tired thinking about 170 x 10

Cheers pal. Deads are getting to bacj where they were now i'm off sheiko amd doing the right assistance work again.

Get back to it if your stalling/fancy a change. Im currently doing the 351 for size version out of the 531 for powerlifting ebook.
 
I have that ebook but haven't read it yet. I must do soon
 
Week 2 Day 4

1 hour of touch rugby at lunch today. At work so not allowed full contact

Tonight's workout

BENCHPRESS

BARxlots
45x5
60x5
70x5
75x5
90x5
100x6

CHINS
BWx5x5sets

DB BENCHPRESS
35x10x3sets - couldn't do the 5 sets

DB ROWS
35x5x3sets - couldn't do the 5 sets

TRICEP PUSHDOWNS - WITH ROPE ATTACHMENT

10x100reps

FACE PULLS

10x100reps

Looking forward to 531reps and heavy singles next week :)
 
Week 3 Day 1

Military Press

30x5
35x5
45x5
55x5
60x3
70x2

80x1
85xfail - went from strict to push press after this - added belt too

85x1
90xfail - went to false grip - read an article by Jim Wendler on doing it to improve the bar path

http://articles.elitefts.com/training-articles/wait-a-couple-weeks-oh-press/

90x1
92.5x1 - new PB!
95xfail - went dizzy and wobbly with this, belt could be too tight/I'm too fat atm to hold max air...

No accessory work on the max effort week for me. Going to keep it like that for the max effort week.

I have been taking the weight off stands but think I'll clean the weight from now on. Help improved posterior chain and build my traps on the initial pull.

Followed my hour and a half of jujitsu. Rolls, locks, throws, knife defence and pressure point work...

Awesome sessions :)
 
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