Broncs training log - Ausbb

broncs · 15-05-2011, 10:01 PM

Hi guys !
Thought i better start keeping a log of my training this time.
Trained for a few months last year but getting back into it this year .
Dan put me on to 5/3/1
Been training for 6 weeks now
Sleep is pretty bad , 2 young kids and waking up @4am but i do my best to train

Starting weights 6 weeks a go (1RM):
BP 100
SQ 120
DL 150
MP 50
Sorry if i write a few posts for the first cycle but i should've started 6 weeks a go

broncs · 15-05-2011, 10:06 PM

Cycle 1 - Week 1
Reps x Weight
MP
5x42.5
5x45
8x48

SQ
5x90
5x96
8x102

BP
5x75
5x80
11x85

DL
5x112
5x121
8x128

broncs · 15-05-2011, 10:08 PM

Week 2

MP
3x46
3x48.5
8x51

SQ
3x96
3x102
6x108

BP
3x80
3x85
8x90

DL
3x120
3x127.5
7x135

broncs · 15-05-2011, 10:10 PM

Week 3

MP
5x49
3x51.5
6x54

SQ
5x102
3x109
7x114

BP
5x85
3x90
7x95

DL
5x127.5
3x135
6x142.5
2x162.5 (PB)

broncs · 15-05-2011, 10:14 PM

Cycle 2
Upped the 1RM to 60/130/110/160
Week 1

MP
5x45
5x48
8x51.5

SQ
5x97.5
5x105
10x110

BP
5x82.5
5x88
9x94

DL
5x120
5x128
8x136

broncs · 15-05-2011, 10:20 PM

Week 2

MP
3x49
3x51.5
7x54

SQ
3x107.5
3x112.5
8x117.5

BP
3x88
3x93.5
5x99

DL
Well didnt keep track of it yesterday at Scott's but i think it was
5x80
5x120
1x140
2x160
1X180 (PB)

Didn't write assistance work for all the above in here but i will write it from now on as i update

Sorry again for multiple posts

dandexter · 16-05-2011, 07:00 AM

Good to see you've started a log now mate, keep up the good work.

180sx kid · 16-05-2011, 10:40 AM

strong lad this bloke... will go good in powerlifting.

broncs · 16-05-2011, 06:44 PM

Thanks guys!
Cycle 2 - Week 3

MP
5x51.5
3x54
5x57.5

Assistance work:
MP 1x67.5 1x70(PB)
Failed 75 twice , very angry with myself nearly got it but couldn't lock it.

Push press
2x67.5
5x57.5
5x51.5
10x46.5

CGBP
20x50
15x59
10x68

BW Pull ups 15/12/10

To finish it off 50 push ups
Happy with todays session.

dandexter · 16-05-2011, 08:45 PM

Nice work mate, you'll smash a 75kg mp fresh.

15-05-2011, 10:01 PM	#1 (permalink)
broncs Super Member Join Date: Mar 2010 Gender: Posts: 429	Broncs training log Hi guys ! Thought i better start keeping a log of my training this time. Trained for a few months last year but getting back into it this year . Dan put me on to 5/3/1 Been training for 6 weeks now Sleep is pretty bad , 2 young kids and waking up @4am but i do my best to train Starting weights 6 weeks a go (1RM): BP 100 SQ 120 DL 150 MP 50 Sorry if i write a few posts for the first cycle but i should've started 6 weeks a go __________________ Age 33 - H 168cm - BW 84.5kg 1RM - BP 130TNG (127.5 paused) MP 75, DL 230, SQ 215kg FSQ 150kg Last edited by broncs; 15-05-2011 at 10:06 PM.

15-05-2011, 10:06 PM	#2 (permalink)
broncs Super Member Join Date: Mar 2010 Gender: Posts: 429	Cycle 1 - Week 1 Reps x Weight MP 5x42.5 5x45 8x48 SQ 5x90 5x96 8x102 BP 5x75 5x80 11x85 DL 5x112 5x121 8x128 __________________ Age 33 - H 168cm - BW 84.5kg 1RM - BP 130TNG (127.5 paused) MP 75, DL 230, SQ 215kg FSQ 150kg

15-05-2011, 10:08 PM	#3 (permalink)
broncs Super Member Join Date: Mar 2010 Gender: Posts: 429	Week 2 MP 3x46 3x48.5 8x51 SQ 3x96 3x102 6x108 BP 3x80 3x85 8x90 DL 3x120 3x127.5 7x135 __________________ Age 33 - H 168cm - BW 84.5kg 1RM - BP 130TNG (127.5 paused) MP 75, DL 230, SQ 215kg FSQ 150kg

15-05-2011, 10:10 PM	#4 (permalink)
broncs Super Member Join Date: Mar 2010 Gender: Posts: 429	Week 3 MP 5x49 3x51.5 6x54 SQ 5x102 3x109 7x114 BP 5x85 3x90 7x95 DL 5x127.5 3x135 6x142.5 2x162.5 (PB) __________________ Age 33 - H 168cm - BW 84.5kg 1RM - BP 130TNG (127.5 paused) MP 75, DL 230, SQ 215kg FSQ 150kg

15-05-2011, 10:14 PM	#5 (permalink)
broncs Super Member Join Date: Mar 2010 Gender: Posts: 429	Cycle 2 Upped the 1RM to 60/130/110/160 Week 1 MP 5x45 5x48 8x51.5 SQ 5x97.5 5x105 10x110 BP 5x82.5 5x88 9x94 DL 5x120 5x128 8x136 __________________ Age 33 - H 168cm - BW 84.5kg 1RM - BP 130TNG (127.5 paused) MP 75, DL 230, SQ 215kg FSQ 150kg

15-05-2011, 10:20 PM	#6 (permalink)
broncs Super Member Join Date: Mar 2010 Gender: Posts: 429	Week 2 MP 3x49 3x51.5 7x54 SQ 3x107.5 3x112.5 8x117.5 BP 3x88 3x93.5 5x99 DL Well didnt keep track of it yesterday at Scott's but i think it was 5x80 5x120 1x140 2x160 1X180 (PB) Didn't write assistance work for all the above in here but i will write it from now on as i update Sorry again for multiple posts __________________ Age 33 - H 168cm - BW 84.5kg 1RM - BP 130TNG (127.5 paused) MP 75, DL 230, SQ 215kg FSQ 150kg

16-05-2011, 07:00 AM	#7 (permalink)
dandexter Active Member Join Date: May 2010 Location: Brisbane Gender: Posts: 1,024	Good to see you've started a log now mate, keep up the good work.

16-05-2011, 10:40 AM	#8 (permalink)
180sx kid Elite Member Join Date: Jun 2010 Location: Morayfield Gender: Posts: 841	strong lad this bloke... will go good in powerlifting. __________________ PRO RAW POWERLIFTING

16-05-2011, 06:44 PM	#9 (permalink)
broncs Super Member Join Date: Mar 2010 Gender: Posts: 429	Thanks guys! Cycle 2 - Week 3 MP 5x51.5 3x54 5x57.5 Assistance work: MP 1x67.5 1x70(PB) Failed 75 twice , very angry with myself nearly got it but couldn't lock it. Push press 2x67.5 5x57.5 5x51.5 10x46.5 CGBP 20x50 15x59 10x68 BW Pull ups 15/12/10 To finish it off 50 push ups Happy with todays session. __________________ Age 33 - H 168cm - BW 84.5kg 1RM - BP 130TNG (127.5 paused) MP 75, DL 230, SQ 215kg FSQ 150kg

16-05-2011, 08:45 PM	#10 (permalink)
dandexter Active Member Join Date: May 2010 Location: Brisbane Gender: Posts: 1,024	Nice work mate, you'll smash a 75kg mp fresh.