522 replies to this topic

[KNelsonPL]

Just finished 7 cycles(28weeks) of 5/3/1.
My starting maxes were:
Deadlift:415lbs
Military Press: 130lbs
Bench Press: 225lbs
Squat: 295lbs
Est. maxes at end of cycle 7:
Deadlift: 485lbs
Military Press: 163lbs
Bench Press: 262lbs
Squat: 370lbs
Currently preparing for my first full meet the New York State IPA meet on August 7th.
Have 2 weeks till the 12 week mark before the meet, will be doing a ME and DE workout for upper and lower
this week just to get a feel for the Conjugate Method. Then will deload next week, then start the 12 week routine.
Using a fairly standard conjugate template.

[KNelsonPL]

WEEK -1:
DE Upper
Bench 8x3 135/135/135/135/135/135/135/135
rolling DB ext. 3x10 45/45/50
Rear Delt Raises 3x10 40/40/40
DB Rows 2x25 100/100

[KNelsonPL]

DE Lower
Box Squat 8x2 179/179/159/159/159/159/159/159(all with light band)
Pull thrus 3x20 using light band- still going easy on back till I start "DMS"
Roman Chair sit-ups 2x15 10kg/10kg
Plate Push 8x50yards

[KNelsonPL]

ME Upper
Bench Press
1x8 45
1x8 89
1x5 115/135/179
1x3 190/213/225
1x2 236(put bar to low on stomach on last rep and missed)
1x1 247(just to see where I'm at, 22lbs pr)
Close grip pin press 3x5 225/236/247
side lateral raises 3x8 30/30/30
Chuck V pulldowns 3x15 72.5/82.5/92.5

[DallasXBrown]

The Chuck V Pulldowns are 2x the weight posted, Kev

[KNelsonPL]

Sorry Brian,
Chuck V pulldowns 143/163/183

[KNelsonPL]

ME Lower: mostly just trying to get an idea of where I'm at
Squat
1x8 45/89
1x3 135/179
1x1 225
belt
1x1 269/315/359(miss)/337(22 lbs pr)
Pull thrus light band 2x20
Ab strap 4x12 175/185/185/185
45 hyper-ext 2x20
still going fairly easy on my back due to a recent minor back injury, will go heavy after deload
things i learned:
5/3/1 makes you good at rep work.
Should be able to hit 359 after getting used to heavier weights again.

[KNelsonPL]

WEEK 0: Deload
Deadlift
1x5 185/225/275
GM close stance 4x12 95
hanging leg raises 4x10
45 hyper-ext. 4x12
foam rolled
Lifting at new gym now that I'm home for the summer. Dumbbells go up to 160, excited to try to row those.

[KNelsonPL]

Military Press
1x5 65/85/95
Rolling DB ext 1x10 40/40/40
Facepulls 1x15 70/80/90/90
DB press 1x10 60/75/75 (neutral grip)
Lat pull Downs 1x10 160/145/130 (wide grip)
Heavy Bag Carries 4x140yds 80

[KNelsonPL]

Squat
1x8 45/95
1x5 135/175/205
G.M. wide stance 4x12 95
Roman Chair Leg raises 4x10
Foam Rolled
Sled Pushes 6x20yds 80lbs (pushed a plastic sled across my yard with a 80lbs punching bag in it. So much worse then plate pushes!!!)
Stretched
Did some hip mobility stuff for the first time ever.

[KNelsonPL]

Bench
1x8 45
1x5 95/115/145
JM press 4x15 95
Seated DB clean 4x15 20
Incline rolling DB ext. 4x10 40
Cable rows 4x10 145/160/175/190 (close grip)
Ez curls 4x10 65/75/75/75 (left wrist started to feel a little sore)
Finished off workout by spilling protein shake all over kitchen floor AWESOME!!!

[KNelsonPL]

WEEK 1:
DE Lower
Box Squat
8x2 135/135/145/145/145/145/145/145(plus light band for all)
SSB G.M. 3x8 65/95/105
Roman Chair 2x15
45 hyper-ext light band/ light band+45lbs
Pull downs 2x8 160/160

[KNelsonPL]

DE Upper
Bench 8(or 9?)x3 135
Tate Press 50/55/65
Rear Lat. Raises 30/30/30
Seated Rows 160/175
strong day in the gym considering how tired I was from work/no sleep.

[KNelsonPL]

ME Lower
SSB close stance low box squat(-2")
1x8 45
1x5 95/135/185/belt added 195/205/215/225
Romanian Deadlift 1x8 275/275/315 (like this http://www.muscleand...chs/videos/169/ )
Decline sit-up 4x12 25
45 hyper-ext 4x12 LB/50/LB+25/LB+25 (LB=light band)
Pull downs 1x12 120
1x10 150
1x7 150

[KNelsonPL]

ME Upper
Floor Press(thumbs from smooth)
1x8 45/95
1x5 135/155/175/185/195/200/205
1x3 210
Close grip Pin Press
3x5 225/235/235
Side Lateral Raises
1x8 30/35/35
Chest Supported Rows
3x10 70
Face Pulls 4x25 light band

[DallasXBrown]

Making good progress, Kev. When is the meet?

[KNelsonPL]

So far I'm making good progress it feels like. I'm only going into week 2 though so a little hard to tell since this is my first go at the conjugate method.
I'm also starting work today so I'm gonna have to switch the ME and DE days after my deload
so I can still make it up to Rochester to lift with the RIT powerlifting team.
The meet is on August 7th. It's not to late for you to sign up. haha.

[KNelsonPL]

WEEK 2:
DE Lower
Foam Rolled
Box Squat 10x2 at 50% 135+light bands
G.M. med. stance
1x8 95/115/135/135
Sled Pushes 6x20yds 80lbs
Roman Chair 2x15
45 hyper-ext. 3x10 bodyweight
Chuck V. Pull Downs
1x8 100/115
Sled pushes

[KNelsonPL]

DE Upper
Foam Rolled
Bench
8x3 135
Tate Press 1x5 55/65/65
Seated Rows 1x10 175/190
Rear Lateral Raises 1x10 25/35/30
Sled Pushes (5 and 3/4)x20yds 80lbs (Grass was wet from yesterday couldn't get traction on last one.)

[KNelsonPL]

RIT wasn't open yesterday or today, so I'm moving my ME lower Day til Sunday, since my local gym doesn't have a ssb.