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Old 01-29-2014, 10:22 AM   #1
RobMoriRB
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Default Monsters 5/3/1

Before we continue reading an thinking I am doing the Wendler 5/3/1 your wrong!!! My program forces progression over a long period of time. In my training I do not set days, because you may get to sick to train. I will be making this into a train book one day to help high school athletes.

I work my routine down into Day #'s because I am not always able to go to the gym when I feel sick as hell. Now lets start with a quick background on me an then we will get into the program side of things.

Last year I hit a Peak of 330 on bench 455-460 on squat an a 495 on Dead lift before I had to cancel my gym membership on my birthday since I had no work. I am now turning 22 an i lost all my gains I once had an now am a complete fat ass .

Training Break Down:
Day 1- Olympic Lifts/Squats
Day 2- Bench/Lats/Triceps
Day 3- Squats/Dealift
Day 4- Bench/Shoulders/Delts/Biceps
Day 5- Olympic Lifts/DL vari

I am going to be starting my training by doing a 4x5 till I no longer can do a complete set of 4x5 then I will move on to doing a 3x3 till no longer then do 2x2 then doing a 1x1.

I.E
Week 1-250@4x5 --------> Week 8- 315@4/3/3/3 ---> week 9- 320@3x3

Since I do Squats an Bench 2 times a week I will progress them 5lbs a workout(10lbs a week) with deadlift 15lbs a week.

Training LOG GOALS
1. get to 220lbs @ 15% body fat before July 2015
2. attempt a meet in either Powerlifting or Olympic Lifting before 2016
3.Change my eating habits March 2014
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RAW Goals(Current)
Squat: 500(385)
Conv. Dead: 500(475)
Bench: 330(305)
Total: 1165lbs
Equipped Goals(Current)
Squat: 500(465)
Sumo Dead Lift:500(475)
Bench:330(305)
Total:1245
Oly Lifting
Snatch: 225(175)
CJ: 315(225)
Total: 400

BW: 250lbs

Block Program: http://muscleandbrawn.com/forums/showthread.php?t=16237

Last edited by RobMoriRB; 01-29-2014 at 06:31 PM.
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Old 01-29-2014, 10:23 AM   #2
BendtheBar
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Good luck Rob. Will be following. Smash your goals.
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Old 01-29-2014, 10:24 AM   #3
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Looks great man, win!
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Old 01-29-2014, 10:30 AM   #4
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Glad to see you back Rob!!
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Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 319
Bench = 204
Dead = 336
Total = 859

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 01-29-2014, 12:35 PM   #5
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Get on it man. Do work!!
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Meet PRs at 165lb raw class:
Squat - 510 (monolift)
Squat - 529 (walked out)
Bench - 345
Deadlift - 473
Total - 1321

Other PRs:
OHP - 183lbs
Front Squat - 315

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Old 01-29-2014, 12:56 PM   #6
linedriver465
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Get after it brother. nice routine layout. Youll be back to and exceeding your PRs in no time
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Old 01-29-2014, 06:45 PM   #7
RobMoriRB
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Default CHANGED to Monsters 4/3/2/1

Day 1 Week 1

Snatch
barx5
95x3
115x2
Clean&Jerks
115x2
135x3
155x2 - first one was slow an 2nd one was spot on
Squats
135x5
225x3
255@4x5
2 Power Clean& 2 Full Cleans
2 Pc/2C@3x135

Notes:
Breakfast 9:30 am: 5oz of Corn Flakes
Training Session: 11:50 am
Quick Snack: 12:30 pm - 6 pieces of Rice Cakes (Chadder)
Lunch 2:20pm - 1 plate of Chicken & Beef mixed of pai thai
- 1 bottleof coke
__________________
RAW Goals(Current)
Squat: 500(385)
Conv. Dead: 500(475)
Bench: 330(305)
Total: 1165lbs
Equipped Goals(Current)
Squat: 500(465)
Sumo Dead Lift:500(475)
Bench:330(305)
Total:1245
Oly Lifting
Snatch: 225(175)
CJ: 315(225)
Total: 400

BW: 250lbs

Block Program: http://muscleandbrawn.com/forums/showthread.php?t=16237

Last edited by RobMoriRB; 01-29-2014 at 08:02 PM.
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Old 01-30-2014, 09:44 AM   #8
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Should be an interesting program to follow
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 01-30-2014, 01:51 PM   #9
RobMoriRB
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Join Date: Apr 2012
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Training Exp: 3
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Mutant Mass
My Mood: Cheerful
Reputation: 98255
RobMoriRB is a lifting beastRobMoriRB is a lifting beastRobMoriRB is a lifting beastRobMoriRB is a lifting beastRobMoriRB is a lifting beastRobMoriRB is a lifting beastRobMoriRB is a lifting beastRobMoriRB is a lifting beastRobMoriRB is a lifting beastRobMoriRB is a lifting beastRobMoriRB is a lifting beast
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Day 2

Bench
barx10
95x5
115x3
135x2
185x2
225@4x4
BB Rows
135x10
145x10
150x10
155x10
165x10
185x10 -PB all time
Vertical Pull downs
90x10 110x10/10
Skull Crushers
25x15 30x11 35x10 40x10 45x6-PB all time
Pull Downs
80x10 100x7 90x10 80x10
Lat Pull Downs
40x10 80x10 100x10 120x5
Seated Rows
80x10 110x10
__________________
RAW Goals(Current)
Squat: 500(385)
Conv. Dead: 500(475)
Bench: 330(305)
Total: 1165lbs
Equipped Goals(Current)
Squat: 500(465)
Sumo Dead Lift:500(475)
Bench:330(305)
Total:1245
Oly Lifting
Snatch: 225(175)
CJ: 315(225)
Total: 400

BW: 250lbs

Block Program: http://muscleandbrawn.com/forums/showthread.php?t=16237
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Old 01-30-2014, 04:23 PM   #10
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Sub'd, good luck.
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