Returning to 5/3/1

A New Road Ahead…

Recently I finished my first powerlifting competition and after some rest and recovery I decided to return to a maintenance 5/3/1 program. Prior to this I was using a Sheiko Peaking program to tune my body and CNS towards the challenge of lifting the most weight possible in a single repetition. Now that my powerlifting meet is over its time to switch out of Sheiko and into something different… and that is my old 5/3/1 program (with a few tweaks). I will eventually get around to posting my powerlifting results and the reasoning behind using Sheiko for training for it (and perhaps I’ll switch to something else after 5/3/1 such as the Cube or Westside), but for now I hope you will follow me as I try to get back into the habit of repping 5-10+!

3/20/2014

Bodyweight: 237.4lbs
5/3/1
CYCLE: 1
DAY: SQUAT, 3×5

SQUAT
135×5
185×5
215×5
250×5
285×6

STIFF LEGGED DEADLIFT
135×10
145×10
155×10

LEG PRESS
193×10
283×10
373×10
463×10
513×15

CALF RAISES (SMITH MACHINE)
225×10,10,10

ROWING MACHINE
5K in 24:40

AB CIRCUIT

@DJBEANPOLE

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