Introduction

I'll try to keep this farily short and sweet. I've been on this journey for about five years now and as of today, am 12 weeks away from my first Powerlifting meet. Having logged my past month's worth of training; the benifits are more than I had expected. In terms of having something concrete to base each session off, as well as being able to go back and reflect on my progress. I wish I'd started doing this much sooner, but better late than never!! From now on, I'll be posting a log of every session on here. To start with, here is what my training schedule will look like for the 12 weeks leading up to competition:

(Using Jim Wendler's 5/3/1 system for main movements.)

Weeks 1 to 4:   5 - 3 - 5/3/1 - Deload Wave
Weeks 5 to 8:   5 - 3 - 5/3/1 - Deload Wave
Weeks 9 to 12: 5 - 3 - 5/3/1 - Rest Week

Monday

Power Cleans - 5/3/1

Deadlifts - 5/3/1

Front squats - 4x8

Lunges - 3x10

Shovel Deadlifts - 3x15

Tuesday

Bench Press - 5/3/1

Seated Behind Neck Press - 5x8

Weighted Dips -4x6

Turkish Get-Ups - 3x5

Standing Cable Crunches - 3x20

Thursday

Pull-Ups - 5x5

Pull-downs - 3x8

BB Rows - 4x8

DB Rows - 1x30

Seated PC's - 3x15

Alternating Curls - 3x20

Friday

Squats - 5/3/1

RDL's- 4x8

Bulg. Split Squats - 3x6

Leg Press Calf Raise - 2x30

Back Extensions - 3x10

Leg Raises - 3x10

Saturday

Strict Press - 5/3/1

CG Bench - 5x8

Incline Laterals - 3x10

Rotator Extensions - 3x15

Face Pulls - 2x20

Shrugs - 2x30

Rotational Landmines - 3x20