looking strong as ever.
[quote]pal60 wrote:
What are your goals?[/quote]
At the moment I’m training toward a poerlifting comp on 22nd November. Hoping to get 400/300/500. I should come in to the comp at around 100kg, maybe a touch under seeing as i’m doing a bit of conditioning work now that it has warmed up down here.
Post that I’m still thinking about what to plan for over the next 12 months. Will get the comp out the way and reassess.
Upper body today.
A1. Chest Supported dumbell rows
27.5kg x 6
27.5kg x 6
27.5kg x 6
27.5kg x 6
These felt “heavy” today, don’t know why.
A2. Dumbell bench Press
37.5kg x 6
37.5kg x 6
37.5kg x 6
37.5kg x 6
B1. Pull-Ups
BW (100kg) x 8
BW (100kg) x 8
BW (100kg) x 6
B2. High Incline Dumbell Press
27.5kg x 8
27.5kg x 8
27.5kg x 6
C1. Preacher Curl
40kg x 8
40kg x 8
40kg x 8
C2. Decline EZ-bar tricep extension
35kg x 8
35kg x 8
35kg x 8
That’s it for today.
Burnesy
What’s your diet on day training?And in off-day?Meal and timing?
Hi,in your opinion there is differences between 5sets x 5reps for Powerlifter and Bodybuilder?Why?
2)How can the principles, overload, progression and specificity can be applied to strength exercises in intermediate and elite powerlifter?
[quote]Burnesy wrote:
…
A2. Dumbell bench Press
37.5kg x 6
37.5kg x 6
37.5kg x 6
37.5kg x 6
…
[/quote]
Will be interested to hear to what extent you find these carry over to your barbell bench press. Nice work, Burnsey.
[quote]pal60 wrote:
Hi,in your opinion there is differences between 5sets x 5reps for Powerlifter and Bodybuilder?Why?
2)How can the principles, overload, progression and specificity can be applied to strength exercises in intermediate and elite powerlifter?
[/quote]
- Well if the weights are moving up your body can adapt in two ways, better neural adaption or build more muscle mass. Obviously the build more muscle mass depends on your nutrition. A powerlifter may want to stay in a certain weight class so they may try to avoid puutting on more masss and look at nueral adaption only. ie doing more with what you have got.
For a body building if you get stronger you can lift more which provides more impetous for growth if that is what you set your self up for through your diet. I don’t see much reason in looking big and not being strong as well.
For me I’m not that concerned. I find 5reps a good combination for strength and growth so i run with it. It isn’t the be all and end all but is a tool to use for a while. i’ll be changing my set/rep schemes after next week to a more strength based system (max efforts) and dynamic days (speed)
- If you aren’t using those parameters then you aren’t progressing as a lifter. I think the thing to try and avoid is going overboard on all of them at once in a program.
Any program should be trying to move up in the weights, or the volume at that weight (progression). In terms of overload this is a great method in short bouts, for me 3 weeks or so at a time before I get pretty fragged, but that is just me. For specificity, obviously in powerlifting you have a goal of trying to get stronger in three specific lifts hence your training should reflect that.
I hope that answers your questions. Realise also that I’m headin toward my first comp. There are a heap of great articles on here that deal with those issues you raised in terms of program design and training methods.
Burnesy
[quote]pal60 wrote:
What’s your diet on day training?And in off-day?Meal and timing?[/quote]
I counted cals for a while. I no longer do, having said that and having counted before I now have a good idea of what i’m taking in given I eat similar meals at the same times most days. I get in around 3000-3500 cals over 5-6 meals on non lifting days. On non lifting days I limit or eliminate complex carbs after 5pm. On lifting days I get between 3500-4000 cals allowing myself carbs with dinner, generally how the extra cals are added to my diet.
In general I eat 5-7 meals a day, with an emphasis on protein in each of them. So I sort of carb cycle in a real basic way. Once a fortnight or so I let myself loose to eat whatever when out for dinner, even if I haven’t lifted that day. My body fat isn’t really a priority for me at the moment (would be about 12%) if that changes in the future I’d probably try and tighten up my diet, maybe even go back to a food log for a bit.
[quote]1Geech wrote:
Burnesy wrote:
…
A2. Dumbell bench Press
37.5kg x 6
37.5kg x 6
37.5kg x 6
37.5kg x 6
…
Will be interested to hear to what extent you find these carry over to your barbell bench press. Nice work, Burnsey.[/quote]
I’m hoping for some carry over. I know I feel it more in my lats when using the dumbells, something that means my technique with the bar may be a bit off.
Only found out yesterday that my gym has taken out the heavier dumbs so 37.5kg (82.5lb)is the heaviest available. I’m going to see a couple of the PT staff and see where they have the heavy ones hiding, and if they will let them back out.
You are a good Coach.Thx
Per Powerlifter(intermediate and Elite).What do you think about the effectiveness with small increments(example 2-4lbs) in progressive resistance exercises and traditional progressive resistance increasing the number of repetitions at a Costant-Load?
[quote]pal60 wrote:
Per Powerlifter(intermediate and Elite).What do you think about the effectiveness with small increments(example 2-4lbs) in progressive resistance exercises and traditional progressive resistance increasing the number of repetitions at a Costant-Load? [/quote]
Use both those methods, as well as adding additional sets, shorter rest periods, lifting “quicker” all of those methods whether used individually or together will allow progress. If you are plateauing with one method try another or a combination for a while. There is no “perfrect” way to train. The best way is by trying all of them and working out which works best for you.
Bloody hot in the gym today 34 degrees outside don’t think the AC was working too well.
Squats warm up
20kg x 6
60kg x 6
100kg x 5
A1. Squat Walkouts + hold
190kg x 20secs
190kg x 20secs
190kg x 20secs
190kg x 20secs
A2. Back Squat
150kg x 2
150kg x 2
150kg x 2
150kg x 2
Deadlift
60kg x 5
100kg x 3
140kg x 3
180kg x 2
180kg x 2
180kg x 1
Was pretty fragged after the squats. Will be interested to see what I can dead from fresh when changing up my program next week.
Power Clean
60kg x 3
70kg x 3
80kg x 3
80kg x 3
Burnesy
Edit: oh yeah ordered a belt today so will be looknig forward to giving it a try once it comes in the post. be intereested to see if it makes much of a difference when I’m squatting.
Just getting caught up with you a bit. The KG’s make my head hurt, but I’m a dumb american so…great looking lifts for sure. Many of the guys here are headed for comps, and i’ll look forward to reading about yours as well. Good luck brother, your really lifting strong!
Which are the better coach and forums-link of Powerlifting and Maximal-Strength?
[quote]pal60 wrote:
Which are the better coach and forums-link of Powerlifting and Maximal-Strength?[/quote]
Here are a few I use with respect to max strength and powerlifting:
Deepsquatter.com
elitelifts.com
and of course plenty to find here on this site. From this site in no particular order:
Chad Waterbury, http://www.T-Nation.com/ALSAuthor.do?p=Chad Waterbury&pageNo=1
Eric Cressey, http://www.T-Nation.com/ALSAuthor.do?p=Eric Cressey&pageNo=1
Joe DeFranco, http://www.T-Nation.com/ALSAuthor.do?p=Joe DeFranco&pageNo=1
Dave Tate, http://www.T-Nation.com/ALSAuthor.do?p=Dave Tate&pageNo=1
Ian King, http://www.T-Nation.com/ALSAuthor.do?p=Ian King&pageNo=1
EDIT: the links don’t seem to be working properly so just search for those names in the authors section from the Testosterone home page.
That should keep you busy for a while.
Burnesy
You Sir, are a kind and patient fellow Burnsey. Not to mention pretty damn strong too…
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Do you think that using submaximals loads (80% of your 5x5 max) builds strength via allowing you to recovery or via making nervous system improvements?.
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Once you get stuck, is it more effective a) to reduce training load (deloading), b) increase volume or frequency even more, to induce overtraining, followed by a sitting-in-your-butt week, or c) simply changing exercises, mantaining reps, sets, and everithing equal (except exercises)?.
[quote]pal60 wrote:
-
Do you think that using submaximals loads (80% of your 5x5 max) builds strength via allowing you to recovery or via making nervous system improvements?.
-
Once you get stuck, is it more effective a) to reduce training load (deloading), b) increase volume or frequency even more, to induce overtraining, followed by a sitting-in-your-butt week, or c) simply changing exercises, mantaining reps, sets, and everithing equal (except exercises)?.
[/quote]
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A quick answer, no. I just don’t think lifting that little (80% of 5RM) assuming you are doing 5 reps with it is intense enough to have any benefit in relation to building your strength.
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For me if I’m plateauing I’ll take a 4-5 days off altogether and use different parameters when i get back in the gym.
I think also you can well and truly overanalyse this stuff. At the end of the day you just need to lift something heavy a few times, eat, take a day off and repeat.
What are,in your opinion, the 2-3 better Methodology for Intermediate powerlifter?How must be a Macrocycle of 6-12 months?And in order to improve strength, do you think that it’s better to start the cycle easy (like 5x5 in which you star with 80 % of your best) and doing big weight gaps (10 kg more each session) or to star with your limit weigth and doing very little improvements (1kg more each session)?.
Thanx