[quote]pal60 wrote:
What are,in your opinion, the 2-3 better Methodology for Intermediate powerlifter?How must be a Macrocycle of 6-12 months?Thanx[/quote]
Too many questions hurt my brain, I’m just a bloke who lifts weight for my own personal fitness… time for more lifting and less questions.
[quote]Burnesy wrote:
…
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
…[/quote]
Moving right along …: nice heavy session, Burnsey. Takes dedication to get in those PCs at the end.
[quote]Burnesy wrote:
pal60 wrote:
What are,in your opinion, the 2-3 better Methodology for Intermediate powerlifter?How must be a Macrocycle of 6-12 months?Thanx
Ok but what is ,for you, the better Methodology for Maximal Strength?Thx
greetings… moving right along indeed? I’m gonna say it, I think your selling it short. So much work, then the power clean? Just to finish? All that lower body stuff, then you pull? you don’t have much warm-up for that, I try the same thing, and always crash…IMHO, I always fail…But as 1geech said, still real strong, keep it up.
[quote]pal60 wrote:
Burnesy wrote:
pal60 wrote:
What are,in your opinion, the 2-3 better Methodology for Intermediate powerlifter?How must be a Macrocycle of 6-12 months?Thanx
Ok but what is ,for you, the better Methodology for Maximal Strength?Thx
[/quote]
Lift weight x number times. Lift more next time. Repeat.
[quote]zildjianman wrote:
greetings… moving right along indeed? I’m gonna say it, I think your selling it short. So much work, then the power clean? Just to finish? All that lower body stuff, then you pull? you don’t have much warm-up for that, I try the same thing, and always crash…IMHO, I always fail…But as 1geech said, still real strong, keep it up.[/quote]
yeah I’m looking forward to doing specific heavy days for each of the big three lifts starting next week.
[quote]Burnesy wrote:
pal60 wrote:
Burnesy wrote:
pal60 wrote:
What are,in your opinion, the 2-3 better Methodology for Intermediate powerlifter?How must be a Macrocycle of 6-12 months?Thanx
Ok but what is ,for you, the better Methodology for Maximal Strength?Thx
Lift weight x number times. Lift more next time. Repeat.[/quote]
yup. That about covers it.
PR’s for me today! yeah me!
A1. Supramax bench 2" lift and hold for 10sec
155kg x 10sec
155kg x 10sec
155kg x 10sec
155kg x 10sec
A2. Barbell bench
115kg x 2
115kg x 2
115kg x 2
115kg x 2
A3. Speed bench
65kg x 5
65kg x 5
65kg x 5
65kg x 5
Only did 4 reps of this complex today rather than 5 as I wanted a bit in the tank for my chinning session. Seemed to work.
B1. Iso/dynamic chin max weight hold contrating for long as possible.
BW(99kg)+30kg x 6sec
BW(99kg)+30kg x 8sec
BW(99kg)+30kg x 6sec
BW(99kg)+30kg x 5sec
B2. Weighted Chins
BW+20kg x 3 going back through my log that is a 3rep PR. And I went and did it another 3 times for the rest of the complex.
BW+20kg x 3
BW+20kg x 3
BW+20kg x 3
B3. Speed Chins (done real quick)
BW x 5
BW x 5
BW x 5
BW x 5
Felt real good about the chins. Long term I’d like to knock out 10 with 1 plate hanging off me or 3 reps with 2 plates. Something to try for next year.
Burnesy
I have been doing full body workouts for the past year, and i feel like a change so my plan is to follow a upperbody/lowerbody split for a while working lower body twice a week and upper body twice a week.
this is what i have devised: 5x5 for all exercises.
upper
Bench press 5x5
bent over row 5x5
over head press 5x5
weighted pull ups 5x5
weighted dips 5x5
lower
squats 5x5
deads 5x5
any opinions on my plan?
1)5x5—WS4SB—Rippetoe—
Beast of CThibaudeau…
…Which methodology preferred and it has given better turned out to you?
2)You know Maximum Strength program-16weeks by Cressey ,thing of it thoughts?THX
Have you ever used Floor-Press?With that % 1RM of Bench Press?Thx
Looking strong Burnesy. You getting big and ripped up as well?
Great stuff, Burnsey. How long between your sets on the speed bench?
[quote]ecogenx wrote:
Looking strong Burnesy. You getting big and ripped up as well?[/quote]
I seem to be staying at the same bodyweight 99-100kg but losing some body fat. Don’t know about ripped but there are a few bumps poking about here and there.
[quote]1Geech wrote:
Great stuff, Burnsey. How long between your sets on the speed bench?[/quote]
I was taking about 100-120 seconds between weach exercise of teh complex. ie A1. Supra max Bench rest 120 sec A2. Bench rest 120 sec A3. Speed bench rest 120 back to A1.
I probably took the full 2 mins after the Supramax lift but only 100secs between my bench sets and the speed bench.
Not much of a days weight training today. Never really felt “right” so ended up doing some trainnig on teh rower and bike instead. Just felt really flat. Probably in need of a change of program which was on the cards for next wek anyway.
Today
Squats
20kg 10
60kg x 8
100kg x 5 these felt ordinary
140kg x 1 just didn’t feel good at all
Good mornings
20kg x 10
60kg x 6
These felt crap also
Weighted standing cable crunch
35kg x 20
35kg x 20
C2 Rower
3 x 500m intervals in 1.50, 1.52 and 1.53.
One and a half minutes rest between intervals
Bike
20 minutes doing hill intervals, trained very hard at these, heart rate got to 175 on the big hard “hill”. That will teach my body not to want to do squats.
I did feel sorry for the very pretty young lady who chose to sit on the bike next to mine just after I started, I’m sure that wasn’t too pleasant 20 minutes later.
Burnesy
I think it was Dave Tate (EFS) who said that he would always take a little time off right after a training session where he felt really good and was setting new PRs. This might be the same for you. I notice your session yesterday was one of your best so far this cycle. Today may have just been the day that you needed to deload a little.
Well a bit of a setback over the weekend. Dislocated my shoulder on Saturday, have done it many times before but not for 5 years or so. Wasn’t lifting at the time, just put my arm out the wrong way after stumbling in the house, feel like a goose, didn’t hit the ground only the bed so I only “fell” about a foot 
went back in fine but it is pretty sore and I think that puts an end to any thoughts of competing in the comp I was looking at in November.
Obviously resting it for a couple of days and I already had a physio appointment on Tuesday for my back. Likely rehab will be no barbell work for a while and a lot of light cable and dumbell work + swimming. Posterior dislocation so heavy Bench wil be out for a while. May also affect my squatting as setting up for a back squat can be pretty uncomfortable, feels weak in that position. May switch to front squats for a change.
Bit of a bugger but we will see what the physio says and take things from there.
Burnesy
[quote]Burnesy wrote:
Well a bit of a setback over the weekend. Dislocated my shoulder on Saturday, have done it many times before but not for 5 years or so.
…
Bit of a bugger but we will see what the physio says and take things from there.
Burnesy[/quote]
Damn mate - if it isn’t one thing, it’s another.
Here’s wishing for a fast and complete rehab!
Bummer. Hoping for good news for you on Tuesday, and seeing what it exactly is so that you might be able to work around it.