db press
up to 100’sx8
high incline flies
15’sx12
25’sx8
35’sx8
40’sx10
neutral grip db military press
30’sx10
40’sx10
50’sx10 i think thats a pr
side lateral (reps per arm)
10x10
20x8
25x8
30x8
underhand extension
80x12
120x12
140x12
160x12
db shurgs
60’sx30
hammer curls non alternating
up to 45’sx10
long talk with this guy Jeff who’s a friend of fred peterson. He’s an excellent raw squatter and he helped me alot today, keeping the bar a little higher on the shelf so im not falling foward, also showed me how to properlly wrap my knees. When he watched me squat 255, he said the reason im falling foward is lack of glute strength. Also said i need higher volume and drop leg presses, just do squats and then little bit of extensions ghr’s. want me on 6x6 at least. i ended up doing 2x5@185 and still falling foward so i did 6x5@135 and had good form. Gonna keep working on this as i finally know what it feels like not to fall foward haha, all he weight was on my legs not back so this light weight still killed my legs.
high rack pulls using glutes to lock it out
135x10
225x10
315x10
405x5
455x5
365x10 only rest i had was changing the plates on all of these sets.
ghr
2x5@bw gonna add reps each week
circuit of extension, abductor and adductor
3x20 on each no resting
pendally rows
up to 3 sets of 5 with 185
wide pulldowns
up to 220x6 then 160x8,8 30 sec rest
curls, abs and calves. this much squatting was a real shock to the system, he said i just need to practice and at my size should be able to move decent weight eventually. Really gonna have to control myself and not move the weight up to much or to soon
bench
45xalot
135x10
paused
185x3
205x2
225x2
255x2,2,2 felt solid, the last set was the fastest
240x2,2
db floor press (reps per arm)
40x8
60x6
70x6
80x6
90x7 pr
shoulder press db
up to 55x7 an arm, exhausted at this point not surprised it was lower than last week
extension.
up to 200x12
did lots of band pull aparts and wall spiders, then 3 sets of front raises with 25’sx10
deads
135x10
135+1pair chainsx6
225+ ""x4
225+2pair chainsx3
315+2[air chainsx3,3,3
315+1pairx5,5
shurgs
up to 405x8
leg curl ss with bottom portion hack squats
150x5, 90x10
210x5, 90x10
285x5, 90x10
285x6
fat bar wide pulldown
120x10
140x10
160x10
180x8
200x8,8
tbar row
45x10
90x10
135x10,10
hammers
15’sx10
30’sx10
40’sx6
50’sx6
60’sx6
cable preacher curl, one arm
30x8
40x8
50x8,8 40x8 30x8
hypers and calves good day
plan up until meet
sunday: RE bench
monday: LEgs
tues: off
wed: off
thurs: MEbench
fri: off
sat: DEADS last one, work up to opener and second attempt depending on feeling
sun: off
mon: workup to opener and second
then rest till saturday does this sound good?
[quote]bignate wrote:
sunday: RE bench
monday: LEgs
tues: off
wed: off
thurs: MEbench
fri: off
sat: DEADS last one, work up to opener and second attempt depending on feeling
sun: off
mon: workup to opener and second
then rest till saturday does this sound good?[/quote]
Sounds good.
yeh hopefully not to long of a break, but long enough to be full recovered ill probablly try to walk those days or run or something keep the blood flowing lots of foam rolling and stretching. You competeing soon?
[quote]bignate wrote:
yeh hopefully not to long of a break, but long enough to be full recovered ill probablly try to walk those days or run or something keep the blood flowing lots of foam rolling and stretching. You competeing soon?[/quote]
Yea, I would definitly try and stay active, and eat LOTS of food, lol.
Theres a meet in Ny on Sept. 19th, but Im not sure I have the money to go. I have to buy a singlet, get a USAPL membership, pay for the meet and the list goes on. So if I can get the money ill go.
[quote]bignate wrote:
deads
135x10
225x5
315x3
365x1
405x1
455x1
495x0 i got this two inches above me knees and just couldnt finish it, for the three weeks left before my meet im going to be doing rack pulls from the knee, then resting 10-15 minutes then deads standing on platforms for 3x3 on each, ive always had success on rack pulls so this should get me up and over 500 for the meet[/quote]
I dont know how far out you still are from your meet, but Matt K over at elitefts recommends dumbbell rows for upper back work, heavy weight and high reps, for the top end of the deadlift. I had a problem with my top end, and sense i incorperated rows into my routine, if i can get a deadlift to my knees, i can lock it out. I’ve been doing rep ranges of 100’sx15-20, (mainly because i cant find heavier dumbells) but it works great for the back and grip.
Idk how far out you are, but its definitly worth giving a try if you have the time.
[quote]Raw Meat wrote:
bignate wrote:
deads
135x10
225x5
315x3
365x1
405x1
455x1
495x0 i got this two inches above me knees and just couldnt finish it, for the three weeks left before my meet im going to be doing rack pulls from the knee, then resting 10-15 minutes then deads standing on platforms for 3x3 on each, ive always had success on rack pulls so this should get me up and over 500 for the meet
I dont know how far out you still are from your meet, but Matt K over at elitefts recommends dumbbell rows for upper back work, heavy weight and high reps, for the top end of the deadlift. I had a problem with my top end, and sense i incorperated rows into my routine, if i can get a deadlift to my knees, i can lock it out. I’ve been doing rep ranges of 100’sx15-20, (mainly because i cant find heavier dumbells) but it works great for the back and grip.
Idk how far out you are, but its definitly worth giving a try if you have the time. [/quote]
meets on the 29th so i got one week left of training but thankyou, also previously i did incorperate kroc rows but they didnt seem to help to much, i was up to 125’sx15-20 i think but i might pick them up again after the meet
incline bench pinky’s on rings
45x20
135x6
185x5,5,5
low incline neutral grip db’s ss with crossovers
40’sx12, 80x10
60’sx10, 100x10
70’sx10, 100x10
side laterals
10’sx10
15’sx10
20’sx10,10
band pullaparts
4x12
elbows out incline extensions
15’sx10
25’sx10
30’sx10 i liked these
some curls
squats
45x20
95x10
155x6,6,6,6,6,6
deads
135x5
225x3
315x1
+1 set chainsx1
+2sets chainsx1
365+2chainsx1,1
ghr
bwx6,6
circuit 2 rounds of 20 reps on extensions, abductor and adductor each
fat grip vbar row
100x15
120x15
140x15
160x15
180x12
barbell curl
55x20
65x20
bench
45x20
135x10
185x3
205x1
225x1
245x1
265x2 all time pr here for paused and just repping this weight fro once, felt really strong i am hoping for a 270-280 bench at the meet. going to open at 240/255/265-275 or go 265 then ask for a 4th attemptto set the record higher
240x3
235x3,3
inclines
185x5,5
db 3/4 shoulder presses
20’sx10
40’sx10
50’sx10
55’sx8,8
bent over raise
10’sx10
20’sx10
30’sx10
rope extension
100x10
120x10
140x10
160x10
rope curl back and forth with a friend so 30 sec rest a set?
80x10
100x10,10,10
80x20
preacher cable curl, same deal
40x8,8
50x8 40x8 30x10 drop set
rotations and band pullaparts my bench training is slowly progressing its nice, hoping high for deads on saturday
deads
up to 440x1 and 475x0 im stupidly over trained at this point which is what happened before my meet last yeare then i took the week prior to off and got pr’s so im not surprised its just my style of lifting
everything else was light accessory
plan for after meet
sat:deadlift
sun:re bench
mon:heavy back
tues: off
wed: legs
thurs: ME bench
fri: off
deads im going to start with about 70-80% of my max at the meet and do 5x3 going up 10 pounds a week also getting briefs for deads as i have a worlds meet in octorber which allows birefs and a suit
last lifting day today worked up to an easy 245, 260 bench my first and second attempts i think then did lots of reps for accessory movements resting up the rest of the week and doing one bodyweight workout wednesday to get blood flowing going to walk 30-60 min a day except friday, if all goes well i hit 275/500
Good luck at your meet dude, kick some serious ass.
[quote]BlackLabel wrote:
Good luck at your meet dude, kick some serious ass.[/quote]
thanks man, im leaving for nj soon, hopefuylly will make it to atlantic city tomorrow morning with no problems. ive been sleeping about 12 out of every 24 hours the past three days and i feel very rested, i also found an extra 40$ while doing the self checkout at big y today (every powerlifter needs energy drinks) so i think thats a sign of good luck ha! I will be filming at least 2/3 of my attempts for each lift and posting the results when i get back on sunday. Then its time for the new training program!
results:
bench
242miss
253hit
264.5hit left a good 5-10 pounds on this due to missing the first attempt from not waiting for the start command, i had to take a smaller jump from my original 242/260/270
dead
440miss
440hit
3rd pass, i tweaked something in my neck warming up on deads so i really just wanted to get a solid lift in, combine that with being in the car for 2 1/2 hours to the meet and sitting around all day for another 3 hours before lifting then running on 7 hours of no so good sleep i did not have all the energy in the world at this point, so i was satisfied with getting 440, i missed the first time due to not locking out my knees.
overall good experience to get a real meet under my belt and it was very diff from the first one i did. will post videos later
1
2
the first video is me making my second try at 440, the second is when i missed it for failure to lockout the knees… the judges were super strict it was a bitch. looking at my deadlift form things i like: i use a rounded upper back to my advantange i think and i use good head movement once i reach the knees to help lock it out by driving my head back
things i dont like: i start stiff legged, i think to use more leg power and maybe add weight and easier lockout i should widen my stance a bit so i can actuall squat down and then come up not so stiff legged.
im running the beginnig power lifting porgram on efs with the high volume days, im going to do light sessions thursday and satruday and then start the first week monday i think.
mon: upper assistance
tue: off
wed: lower ass.
thurs:max up.
fri: off
sat: max low
sun: off