[quote]kmcnyc wrote:
Nice work
80% is a good range.
I get shaky sometimes- gatorade and a banana hook me up
Have a great holiday[/quote]
Thanks bro, you as well. after the meet Im gonna keep it simple and do the Pendlay/Starr 5x5, There will be some modifications, Ill front squat once out of the 3 sessions, and add an MP/assistance day. They seem to work of off 80% in the intesification phase so Ill keep with that. It seems that this tried and true method will satisfies both my goals…strength and size.
[/quote]
The Mp day is done on Wedensday. No need for an additional day on that routine, if followed correctly you will not want to do any additional work --just eat. Front squat is done on Wed as well.
Actually in the Accumulation phase the working % is 80% and above while in the intensification/realization phase it is over 90%. Just an FYI.
How are you liking the Template Matty? [/quote]
Ohhh maybe I got the terminology crossed up…I thought wednesday is an incline day? I wont start the 5x5 until after the meet so Im still on the Dungeon Master routine which I love! The DM routine will be my go to routine when meets draw near…
I’m under a bit of stress, so I accept that I have to stop and think about things, but . . . Matty, are you actually using a Dungeon & Dragons routine for your powerlifting???
Glad you got over the shakes you had the other day…caffeine is a helluva drug! lol. Actually I got some weird ass cold that is basically just an obnoxious cough. Yeah, I’m that guy on the subway. So annoying!
I love rocking the 5x5! It feels like the rep scheme old men use in Greenpoint. I’ll be interested to see what your template looks like. Sounds fun.
And nice work on those Pendlay Rows - I love those! I feel like I might be too short for them though, but I think I’m just being a puss.
Hey Matty, a favor if you would. Since you’re such a video whore anyways, would post a vid of the Pendlay rows? I’m learning to do thes eproperly and fumbling a bit as the weight goes up. I think I’d benefit from seeing how others do 'em.
Thanks Masch - Yeah Im over the shakes, but still not %100, but as I like to say Im %100, %50 of the time.
Joe - T minus 2 weeks (12/10)
Kent - I will but admittedly they give me issues as well, more specifically my issue is where the bars is pulled into, the mid chest or sternum or possibly stomach?
James - Thanks, at first I was going to use the advanced version, but the linear intermediate I like better, the 9 week straight forward style Im a fan of.
With regards to the extra day, that day will be pure assistance and stuff that I cannot fit in, some shrugs and curls for instance, nothing too taxing, I do think some of my tendonitus issues in my elbows and forearms are due to my almost total neglect of any direct bicep training. If it does become too much Ill cut it off however with the 5x5 plus 2 assistance lifts simply will not allow me the time and energy to fit in other movements that I want to do.
it could be the lack of curls. that was suggested to me as well. triceps are hard to get… i lie on my stomach and lift my arm up out front (above my head) then rest my head on my arm for extra pressure. once reason i read why bicep curls might help is because it helps promote bloodflow to the region (apparently tendons don’t get as much bloodflow as muscle bellies which makes it harder for them to recover). rolling might similarly help promote bloodflow to the region.
damn, you gonna get swole if you start doing curls as well lolz.
BAND PULLAPARTS, TORNADOES, DISLOCATES
BAR/10 135/10 185/10 225/5
FLAT BENCH - 70,80,85,90% 1RM X 2
235/2 265/2 280/2 300/2
SS
DB ROW - 85X5X10
CGBP - 225X2X10
DB INCLINE PRESS - 100X4X10
SS
CS DB ROW - 100X4X5
SPOON PRESS - 75X3X12
UR ROW - 135/10 155/10 185/10
SS
HAMMER CURLZ (OUCH) - 50X3X10
NOTES:
All of my pressing movements are done with a false grip, so I started today flat benching with a false grip, I was a little nervous but it feels a shit ton more comfortable, I find my groove better and just feel more powerful with it. I think I am going with a false grip at the meet.
Lowering the volume by about %40 lately to maintain strength for the meet. I only train one more time this week, Train my openers next Monday and possibly a deload type session on Wed and thats all she wrote.
Im a bit concerned with my energy levels, I have been very sluggish and anxious lately, I really believe the lack of sleep is getting to me, I need at least 7, I have only been getting 5 hours if i’m lucky lately.
No doubt brother, Im going to ask my sis in law to pick up my daughter on thurs and friday so I can get some solid rest…Im pretty excited/nervous for the big day!