5,3,1 powerlifting

[Darracq]

TBH if you want to get strong all around you only need 3 lifts

Dead lift
Squat
Clean and press

I love to bench and. Deadlift, over head press kills my shoulder, low back has been giving me problems also

 

[Darracq]

Lower

Deadlift

Up to
345 this went up good, tried 370 was back wasn't feeling right
Squats
185x 3x3 monster mini

 

[Darracq]

yesterday
pull ups

bw +20 x5
rows

today
1bd bench
185x3
225x2
245x2
255x2
260x2 this felt great, had a little left

decline db ext
push downs with small band.
front plate raise
side shoulder laterals.

 

[Darracq]

deadlift

135x2
135x2
225x2
275x1
295x1
345x1
365x1 over double body weight now if i could just get to triple bw.

 

[Darracq]

re upper

incline narrow grip bench
3x10
pull ups
db rows
db shoulder press
behind neck tri ext
side shoulder rasises

hit bp yesterday and today, my 26.5 bat is feeling to light so i traded for a 28oz, been mashing the ball. Hit a few rounds with a 30 or 32 oz worth thumper from the 80s has about a 6 inch barrell, hit a few off the fence standing behind the fense. you have to do all the work with that bat lol.

 

[Darracq]

Still lifting

squated

300x2 today

bench
225x9
245x5 the other day.

 

[Jake 99]

deadlift

135x2
135x2
225x2
275x1
295x1
345x1
365x1 over double body weight now if i could just get to triple bw.

just saw this, congrats...triple bw would be elite.

 

[Fro Joe]

just saw this, congrats...triple bw would be elite.

I didn't see it either. Congrats Darracq. That's a nice accomplishment. I would love to get to triple BW on deads also.

 

[Jake 99]

I didn't see it either. Congrats Darracq. That's a nice accomplishment. I would love to get to triple BW on deads also.

Yes triple would be great, but I don't see 750 in my future any time soon!

 

[Darracq]

I have done 425 at a lighter weight a few years back before i hurt my back, but 5 plates would be cool.

 

[Darracq]

Been doing more reps on deads, seems to be working good. I used to hate reps because my long legs, hard to get my knees out of the way, but semi sumo has worked good.

345x5