Aurelius 5/1 Program

[aurelius]

Made some good progress and wanted to share.

Starting PR Squat 435 (high though), Bench 285, DL 465, Press 175
Cycle 1
Week 1
Day 1:
Squat 5x260, 5x300, 5x340
Bench 5x180, 5x205, 5x235
Day 2:
P. Clean 5x3 185 (jump shrug)
BB Rows 5x5 185
Day 3:
Deadlift 5x290, 5x335, 5x380
Press 5x115, 5x130, 5x150

[aurelius]

Cycle 1
Week 2
Day 1:
Squat 5x300, 3x340, 1x380
Bench 5x205, 3x235, 1x260
Day 2:
P. Clean 5x3 190 (jump shrug)
BB Rows 5x5 225
Day 3:
Deadlift 5x335, 3x380, 1x425
Press 5x130, 3x150, 1x165
Day 4:
P. Clean 5x3 205 (more of a clean, still a jump shrug)
Chins 5x5 25

[aurelius]

Cycle 2
Week 3
Day 1:
Squat 5x265, 5x310, 5x350
Bench 5x180, 5x210, 5x240
Day 2:
P. Clean 5x3 195 (jump shrug)
BB Rows 5x5 230
Day 3:
Deadlift 5x295, 5x340, 5x385
Press 5x115, 5x135, 5x155

[aurelius]

Cycle 2
Week 4
Day 1:
Squat 5x310, 3x350, 1x390
Bench 5x210, 3x240, 1x265
Day 2:
P. Clean 5x3 165 (went to SS seminar in Springfield. Amazing experience. I can't Powerclean for shit. Like a monkey fucking a football.)
BB Rows 5x5 235
Day 3:
Deadlift 5x340, 3x385, 1x435 (pulled my back something fierce. Was a popping sound and dropped it. Was still able to press).
Press 5x135, 3x155, 1x170

[aurelius]

Cycle 3
Week 5
Day 1:
Squat 5x275, 5x315, 5x355
Bench 5x185, 5x215, 5x245
Day 2:
P. Clean 5x3 175
BB Rows 5x5 225 (focused on form)
Day 3:
Deadlift 5x300, 5x350, 5x395
Press 5x120, 5x140, 5x155

[aurelius]

Cycle 3
Week 6
Day 1:
Squat 5x315, 3x355, 1x400
Bench 5x215, 3x240, 1x270
Day 2:
P. Clean 5x3 185 (went to SS seminar in Springfield. Amazing experience. I can't Powerclean for shit. Like a monkey fucking a football.)
BB Rows 5x5 230
Day 3:
Deadlift 5x350, 3x395, 1x435 (back felt good...had gone to the chiropractor and he said everything seemed fine. Got some work on my IT bands).
Press 5x140, 3x155, 1x175
Day 4:
P. Clean 3x3 190
Chins 5x5 25

[aurelius]

Cycle 4
Week 7
Day 1:
Squat 5x280, 5x325, 5x365
Bench 5x190, 5x220, 5x250
Day 2:
P. Clean 5x3 165 (back felt funny)
Day 3:
Deadlift 5x310, 5x355, 5x405
Press 5x125, 5x145, 5x160

[aurelius]

Cycle 4
Week 8 (Test Week)
Day 1:
Squat 5x325, 3x365, 1x410, PR 1x445 http://www.youtube.com/watch?v=vEQlDO_eZS8
Bench 5x215, 3x240, 1x270, PR 1x295 http://www.youtube.com/watch?v=1WhKEIcHwG0

Day 2:
Deadlift 5x355, 3x405, 1x455 (Was working up to a 485 PR, back popped again and had to drop it. In a world of hurt).
Could not Press

[aurelius]

Rest/heal week
Week 9
Day 1:
Squat 5x280, 5x325, 1x370
Bench 5x190, 5x225, 1x255
Day 2:
Deadlift 5x310, 5x355, 1x405 (back felt solid)
Press 5x145, 3x160, PR 1x185

[aurelius]

After the first 9 weeks, I have made some progress but can't figure out the back injury. What would allow me to pull 5x405 but completely give out at 30 or 50 more pounds?

My powerclean is for shit. I can still see Matt Reynolds' face as he watched me attempt the powerclean. I'm just gonna drop it for now.

Going to maintain the 5/1 and build a more traditional push/pull around it for the next 8 weeks. Squatting twice a week and adding assistance for the deadlift (my back)...specifically the romanian deadlift and the good morning. Open to suggestions. Also, I intend this to be a 4 day split...just hard to make myself go Sunday.