8/5/3 Squat Benchpress Deadlift Journal

[Furyguy]

Goal is to hit 950 combined on all three lifts by August 10.
Previously had 925 combined, at 30 pounds more body weight. After dieting down, I want to get my strength back up.

Previous PRs:
Bench 230
Dead 390
Squat 305
Total 925.

Program:
Day 1: 5x5 all lifts
Day 2: 3x8 all lifts
Day 3: 8x3 all lifts
Repeat!

Squat, Deadlift, Bench Press only. All lifts done powerlifter style, and totally raw. Squats below parallel or they don't count, bench press touches the chest or it doesn't count. No straps no braces no shirts no boards no boxes. Chalk is OK.

I lift Monday Wednesday Friday and swim or play basketball for cardio on every off-day.

Day 1: 5x5
Dead: 225, 245, 265 x 3
Bench: 150, 160, 165 x 3 - God this **** felt way harder than it should have.
Squat: 185, 195, 185 x 3

Day 2: 3x8
Dead: 245 x 3
Bench: 155 x 2, 155 Fail 6 reps
Squat: 165 x 3 - This sucks but it was all I could do

Day 3: Missed because the ****ing gym closed. Ran 10 100m sprints instead, with .5 mile warm up and cool down.

Day 4: 5x5
Dead: 225, 245, 255, 275 x 2
Bench: 155, 165, 175 x 3
Squat: 165, 175, 185, 195, 205
God this felt so much better, glad I'm getting back into this.

Day 5: 3x8
Dead: 275 x 3
Bench: 155 x 3 finished it this time, moving up next week.
Squat: 195 x 3 - Huge improvement and I feel I could do more. 205 next week.


This is my thread. Feel free to ask questions, share your own progress, comment, criticize, or congratulate. Or do nothing. I'm going to keep posting either way.

All I have to say after cutting weight for 3 months is GOD DAMN it feels good to be lifting heavy **** again.

 

[EFFORT]

I think there a lot more effective ways to set up a routine to reach your goals, let me know if you interested.

 

[Furyguy]

Thanks for the offer. There just might be! I like this one though. It makes me get big. And I ****ing love lifting heavy weights. Don't much like lifting small ones...

 

[oakraiderz2]

I think there a lot more effective ways to set up a routine to reach your goals, let me know if you interested.

Ditto x 1000.

 

[S.Y.L]

If the guy can DL 390, he doesn't need anyones help on here.

 

[Drum&Bass]

Are you warming up and slowly creeping up to the weight you posted or do you start out with hundreds of pounds on the bar ??

 

[EFFORT]

Thanks for the offer. There just might be! I like this one though. It makes me get big. And I ****ing love lifting heavy weights. Don't much like lifting small ones...

lol you would actually be lifting heavier weights, but its up to you I don't want to waste my time helping someone that doesn't want it so let me know.

 

[EFFORT]

If the guy can DL 390, he doesn't need anyones help on here.

I've come across a lot of different people that can ignorantly go into a gym wearing jeans, no diet reigmen, no coherent routine, no concept of weighting training while sleep deprived and put up some big numbers. Even though there numbers are big doesn't mean they can't benefit from doing things correctly.

OPs routine implies he's missed some things.

 

[Furyguy]

Are you warming up and slowly creeping up to the weight you posted or do you start out with hundreds of pounds on the bar ??

Definitely some warm-up sets to get in the groove. Empty bar, then throw some light weight on there, then start to get into it.

If you've ever read up on Reg Park's training methods, that's what I'm following. The first two sets are considered warm-ups. So Benching for 5 sets of 150, 165, 175, 175, 175, the first two sets at 150 and 165 are considered warm-up.

Anyways, here's basically what I'm going off of if you're interested.
http://www.tmuscle.com/free_online_article/sports_body_training_performance/reg_parks_5x5_program

 

[Furyguy]

Day 6: First day actually doing the 8x3. Felt damn good.

Squat: 175, 185, 195, 205x5
Bench: 135, 155, 175, 185x5
Dead: 225, 255, 285, 300x5

I got in there mad hungover but still managed to make it a good session. I am sore as **** and it feels great. Glad my numbers are climbing again.

 

[MatureDJ]

You need to take a day off between lifts. You could probably do the bench press in between the other two.

I think the deadlift is overrated, except for competition. I used to just do the bench and squats for the big bulk exercises (did lots of other smaller weight exercises.)

 

[Fuglydude]

Fury guy, nice goals bro! What's your height and weight? I'd definitely agree w/ taking some time off between your lift days. In my opinion its also good to incorporate some more core stuff in with your routine. I think core strength is a vastly under-rated aspect of having high big 3 lift totals. Especially when it comes to a high squat and deadlift.

Do you do any olympic lifting?