A. Congrats, your numbers are awesome!
B. You made those deads look EASY!
C. Complete and total hawtness in that singlet…seriously! Woo hoo!
next meet is June 11th with a 3.5 hour drive to get there. should be fun 
Hey, thanks Deb! Still kicking myself for not taking more on those deads, but I tell myself…“next time”
N, June 11th, awesome. I think there’s a meet in early may around here, but I think i want more time to fix my bench before that. There’s another one the end of July that’s USAPL, but I think even I’d pass their squat requirements if I keep 'em low like this meet.
Decisions, decisions!
Not too sore today, feels like I squatted, benched, and did DL’s a couple of days ago…but not like I’m dying or anything. I’ll take this week off, and then maybe hit the Prowler up this weekend or something, resuming normalcy next week with a week of DE work, then the heavy shit the following week.
power-building…I like that!
yay for not feeling like your dying! \m/\m/
“Powerbuilding is a combination of bodybuilding and powerlifting, in which the goal is to get as big and strong as possible. Powerbuilding meshes hypertrophy and strength training, by focusing on heavy compound movements and weight progression.”
So I’m thinking of tackling it like this: First focus on the primary power lifts, heavy weight low reps. Followed by at least 1 heavy accessory exercise (or 2, or 3, or 7) and then followed by a few more exercises that are higher in reps, but still hit the accessory muscles for those exercises. Then the next workout for that “lift”, make it a DE day, with band/board work, etc. Higher reps for everything.
For example:
ME day
Squat 3-5 reps, working towards heavy singles or doubles
GMs 3-5 reps, working towards heavy (relatively speaking) doubles
RDL’s 3-5 reps, working towards heavy (relatively speaking) doubles
GHR’s x 10-12 reps
Pull Throughs x 15-20 reps
Or something like that (critiques are expected, come on guys!)
Then the DE day would be:
Band Squats (and/or box squats)x 10-12 reps
Leg Press x 10-12 reps
Reverse Hypers x 12-15 reps
Calf shit x 9001
Then follow the same idea for benching, with a ME and DE day, and then I’m thinking DL’s will be “normal” on a back day, with low rep higher weight for the DL’s, and higher rep stuff for the rest of my back. I’m pretty sure that working on and bringing up my squat significantly, will also bring up my DL.
Thoughts?
Winning!
Nice job Ink. Sounds like you’re kicking yourself for the weight choices on your bench and deads but considering you went into the meet with no coach other than yourself I’d say you kicked ass.
Now you’ve got your first meet total, where to next? Fully geared and over 9000!
[quote]inkaddict wrote:
For example:
ME day
Squat 3-5 reps, working towards heavy singles or doubles
GMs 3-5 reps, working towards heavy (relatively speaking) doubles
RDL’s 3-5 reps, working towards heavy (relatively speaking) doubles
GHR’s x 10-12 reps
Pull Throughs x 15-20 reps
Or something like that (critiques are expected, come on guys!)[/quote]
On ME day I think only one exercise should be done for a max. So I hope you’re saying on a ME day you would do a squat OR a good morning OR a RDL, not all three in one session. The idea of ME day is to go all out as heavy as possible. You shouldn’t have anything left in the tank to do another movement for a max. Also, my coach says to shoot for singles or triples, no doubles. I don’t think there’s a limit to the volume of accessories you can do, but try to make sure you’re hitting your weak spots with them. For instance, my weak parts are my low back and hammies, so I do a lot of GMs and GHRs for accessory on lower body days.
[quote]inkaddict wrote:
Then the DE day would be:
Band Squats (and/or box squats)x 10-12 reps
Leg Press x 10-12 reps
Reverse Hypers x 12-15 reps
Calf shit x 9001
Then follow the same idea for benching, with a ME and DE day, and then I’m thinking DL’s will be “normal” on a back day, with low rep higher weight for the DL’s, and higher rep stuff for the rest of my back. I’m pretty sure that working on and bringing up my squat significantly, will also bring up my DL.
Thoughts?[/quote]
How many training days per week? If you follow the westside template you will probably need a rest day between ME days.
Are you doing a body part split or upper/lower? Westside template is upper/lower so DL would be on lower body days.
Thanks Major, as for what’s next? Some more raw meets until my gains slow down drastically, then I’ll fall into complete gear whoredom.
You’re right, I wish I took a lighter 2nd attempt for bench, and a heavier 3rd for deads. Live and learn though, right? I’ll live vicariously through you and Racer, by trying to get you fuckers OVER 9000!!
As for your advice/questions:
-I guess I had an incorrect idea of ME, but you’re right: a MAX effort should leave me blasted, and if I’m not completely spent, I’ll keep pushing. So thanks for that tip. Also, singles or triples, no doubles eh? Interesting, but something to consider for sure. Only doubles will come from a failed triple, sound right?
-I’ll also be doing a lot of GHR’s, reverse hypers, and gm’s for accessory and maybe not so much a ME exercise, until I feel confident and comfortable with them.
-Not exactly sure how many days per week, because if I try and set a hard schedule, life will inevitably interfere and fuck it up, so I’ll get to the gym on days that I can, HOPEFULLY 4-5 days per week, and I can also do work at home some days, which I’ll do more of. Rest day between ME days, thanks, I’d kill myself I think trying to hit ME after ME, and make no progress. Upper/Lower makes sense to me, but I like the idea of back being included on DL day, so that doesn’t exactly mesh with upper/lower. I’ll figure it out.
-My plan is a work in progress, and I’ll be tweaking it over the next couple of weeks trying to find what will work best. I like a lot of the Westside templates/set-rep schemes so I’ll borrow those as well, and continue to look at you and others like you’s log’s for ideas/inspiration.
Fuckin’ powerlifting…never would have thought, a few years ago, that this would be something I really got into…but damn, this shit’s addicting.
[quote]inkaddict wrote:
Fuckin’ powerlifting…never would have thought, a few years ago, that this would be something I really got into…but damn, this shit’s addicting.
[/quote]
Hah, same for me. I got into my current gym just with the idea of just trying to get bigger and stronger, and not having to work out in a commercial gym. Never thought I’d be entering a meet.
I think you’ve got a good idea of where to go from here. Just LWI and get stronger.
[quote]Most Major wrote:
Just LWI and get stronger.[/quote]
Every. Single. Day.
LWI: It’s a lifestyle
haha
Congrats on the comp chuleta!!
Vids were awesome! You killed it.
Digging the new training. LWI fo life!
Catch up with you sooooooooon!
Thanks Masch, looking forward to a new training style so let’s see what it brings!
In reviewing Westside articles and what not, over ME and DE work/planning etc., I came across the mentioning of ME day volume equaling roughly half that of the DE day’s volume for that specific exercise. So in playing around with numbers, I came up with a DE and ME squat routine (no accessory work yet, I want the basic plan thought out, then I’ll look at what assistance to try to add. Again, I’m still reading/learning here, so bare with me…
I noticed in some sample stuff, that the bar weight used for DE work with bands, was around 50% of a 1RM. Using a gym PR of 285 for the squat, I’ve come up with my next 2 squat sessions, next week:
DE Squats with bands
I’ll probably do these to a box set at parallel. At my meet I was sinking them, and think that I’m robbing myself of lbs by going “too” low
145 bar weight + strong bands x 2 reps x 10 sets (Going off of what I’ve seen so far)
That gives a total volume of 2900#s
Follow that up with DL’s against bands for 6-10 sets of singles. Again, just trying to mimic westside here and see how it works for me
ME Squat Day
Warm up
185x2
215x2
240x1
270x1
290x1 +5lb PR
Total volume of 1385, which is a bit over 50% (55 actually), but seems completely doable and could actually get me some fucking squat gains that are consistent as long as I don’t only do the same type of squat without some variety
This make sense? Dixie, Major, Herc, any other of you beasts that could help a brutha out?
your program sounds good to me!
I want to do something similar…minus the getting big part.
I have no clue when it comes to conjugate so I will not comment.
lolz
I dont know much about the amount of volume being half etc.
Rep schemes look good, one thing I picked up from reading Westside articles is that triples are best for bench DE, doubles for squat DE, and singles for deadlift DE. Looks like thats what you are doing, so stick with that.
Take your DE work seriously, its helped my pull a fair amount, but helped my squat quite a bit.
[quote]inkaddict wrote:
Thanks Masch, looking forward to a new training style so let’s see what it brings!
In reviewing Westside articles and what not, over ME and DE work/planning etc., I came across the mentioning of ME day volume equaling roughly half that of the DE day’s volume for that specific exercise. So in playing around with numbers, I came up with a DE and ME squat routine (no accessory work yet, I want the basic plan thought out, then I’ll look at what assistance to try to add. Again, I’m still reading/learning here, so bare with me…
I noticed in some sample stuff, that the bar weight used for DE work with bands, was around 50% of a 1RM. Using a gym PR of 285 for the squat, I’ve come up with my next 2 squat sessions, next week:
DE Squats with bands
I’ll probably do these to a box set at parallel. At my meet I was sinking them, and think that I’m robbing myself of lbs by going “too” low
145 bar weight + strong bands x 2 reps x 10 sets (Going off of what I’ve seen so far)
That gives a total volume of 2900#s
Follow that up with DL’s against bands for 6-10 sets of singles. Again, just trying to mimic westside here and see how it works for me
ME Squat Day
Warm up
185x2
215x2
240x1
270x1
290x1 +5lb PR
Total volume of 1385, which is a bit over 50% (55 actually), but seems completely doable and could actually get me some fucking squat gains that are consistent as long as I don’t only do the same type of squat without some variety
This make sense? Dixie, Major, Herc, any other of you beasts that could help a brutha out?
[/quote]
I would say it looks pretty good ink, the only thing i would add about the DE stuff is to make sure that the lifts are as fast and explosive as possible. If it’s slow, i would lower the weight a little if necessary.
Thanks DF, I’ll definitely be taking the DE stuff seriously, focusing on speed and form.
Good point Herc (Even though I just realized it’s HERACLES, I’m going to remove the A and keep it “Herc”. Haha) I watched a bunch of westside videos on youtube and saw everything was fast as shit, which will be my goal as well.
So I discovered an article talking about speed bench day, and a few of their lifters. Travis Bell has (had when it was written) a 540 raw bench, and it showed what his DE bench day looked like. I basically reduced everything by 50%, and wrote it down to try next time, and see if that feels about right or not. I think I’m not far from a 270 “gym” bench, with a little work, so hopefully the volume won’t kill me. I’m not just going to copy everything, I just want to follow something the first time through, and then adapt it to my body as I go.
Example Speed Bench Day (Maybe tonight, I’m feeling pretty good)
Bar x Warmup
Bar + MM bands x 3
65 + MM x 3 Close grip, index fingers on smooth
95 + MM x 3
105 + MM x 3 x 2
115 + MM x 3 x 3 Moderate grip, thumbs length into the knurling
135 + MM x 3 Comp grip (Which is something I’m going to continue working with to find what feels best)
Close Grip Floor Presses
115 x 10
155 x 10 x 2
185 x 10
DB Presses
60’s x 15 x 4
Pulldowns
80 x 12
100 x 12
115 x 12 x 2
Chest Supported Rows (Probably with bands rigged up, westside and Dixie style)
1 plate x 12
1.5 plate x 12
2 plate x 10 x 2
Hammer Curls
4 x 10
Sounds alright, fun actually, and works the bench and accessory, while also hitting the upper back. Noticed some guys hit traps on this day also, so we’ll see how I fit that in. Probably spend all weekend working on this shit, but I gotta get a plan set in place to start kicking some ass.
Looks good ink. You’ve got a pretty good idea of how to go from here I think. Don’t get into analysis paralysis though; don’t forget to just get in the gym and smash!
Not to worry about the volume. You can do it fine if you give yourself enough rest in-between sets. Having a gatorade or power bar handy will help keep your muscles fueled up too. Also a good way to gain weight.
[quote]Most Major wrote:
Looks good ink. You’ve got a pretty good idea of how to go from here I think. Don’t get into analysis paralysis though; don’t forget to just get in the gym and smash!
Not to worry about the volume. You can do it fine if you give yourself enough rest in-between sets. Having a gatorade or power bar handy will help keep your muscles fueled up too. Also a good way to gain weight.[/quote]
Thanks dude, I won’t over analyze from here, I just want to make sure I’m headed in the right direction, and it seems like I am, so I’ll SFW soon!!!
LWI!
Back at it today. I didn’t have all the time I wanted but I got some work in.
DE Bench Day
Bar x Warmup
Bar + MM bands x 3
65 + MM x 3 Close grip, index fingers on smooth
95 + MM x 3
105 + MM x 3 x 2
115 + MM x 3 x 3 Moderate grip, thumbs length into the knurling
135 + MM x 3 pinkies on the rings
115 + MM x 3 x 2 (the 135 wasn’t fast enough so o dropped it a bit.)
One thing I noticed was that the close grip wasn’t as fast as the others, but I think that’s because the increased ROM, but I still threw it up hard.
Close Grip Floor Presses
115 x 10
155 x 10 x 2
185 x 6f
Shrugs
225 x 12 x 4 just to hit a little upper back.
Wanted to do pulldowns but they were occupied and I’m not into waiting for a machine. Had to split anyway so that was it. Been eating like a lion today, gotta get swole!