[quote]emskee wrote:
The above stuff keeps me honest and under the top edge of my death curve.[/quote]
So, were you to do some things over, would you have just used the above approach earlier in your training career?
[quote]LoRez wrote:
[quote]emskee wrote:
The above stuff keeps me honest and under the top edge of my death curve.[/quote]
So, were you to do some things over, would you have just used the above approach earlier in your training career?[/quote]
Yes.
If you look around PL town you should see the following programming core which has been demonstrated to be usable by newbies to advanced which is:
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3 to 12 week period
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Primary lifts being the BIG THREEEEEEEEEEEEEE (sometimes OHP thrown in)
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Each workout determined as a percentage of some projected max or another
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One of the lifts showcased each workout
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“Assistance” work next(usually bodybuilding stuff so that you look good wearing a tank top at the mall. One example, 5/3/1, uses BBB, the primary lift itself)
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At the end of the cycle, you bump up your max through some process and repeat
This crap is no different.
You make up a max squat, bench and DL. Who cares if it’s too light, you’ll catch up in a few cycles, but please don’t make it too heavy.
You go through the motions for 5 weeks (just about the limit for my attention span), find a calculator and multiply your maxes by 1.02 or just add 10 to the squat and DL, 5 to the bench and start over.
You do a lot of hard, fast reps. Total time under tension (might be) approximately equal to a grinder max effort. You learn how to do the lift well making you a better athlete (if you count being a powerlifter as being an athlete.)
Do some bodybuilding looking crap and go home. Or in my case, go upstairs.
If you have a bad cycle, drop back a cycle or 2 and start over. If you are like me and have an injury or get sick, you drop back 1,000,000 cycles and start over.
Basically this is what I have been doing forever(ish). I play with the mix a bit once in a while. But basically the same.
I wasted a lot of time doing crazy linear progression shit which is not good for me because I don’t know when to stop and will kill myself. Even 5/3/1 is not for me because (and I have tried it) the neurons most people use to determine when they are now at the point where they have a few reps “left in the tank” were destroyed in me somehow earlier in my life. Maybe a fall from the monkey bars or something.
Give me 8 sets of 3 in 7 minutes 10 seconds anytime.
Very impressed with your EMOM work. That stuff is really hard at any age. I’m much like you (two-trick pony push/pull) in that squatting regularly causes me knee and hernia issues and I’m always trying to balance getting enough squat work in to help with my pulls and not so much that my aches and pains from doing them negate the positive effect.
I can’t pull off the EMOM work. I run rhe Coan/Phillipi deadlift program up to my meets and in lucky to get the triples on the program done with 90 seconds rest in between even in the weeks where I’m doing the triples with under 400.
I see Louie about once a month at one of a couple of local eateries that we both frequent. We say hi to each other but while I’ve often wanted to start a conversation about powerlifting with him I’ve never done it.
I’ve been doing Westside type lifting for many years with good results. Only on rare occasion have I switched to a bulgarian type program the like and I always return to Westside to get the best training. One must respect the genius of Simmons and the Westside application in building many champions.
[quote]DBasler wrote:
Very impressed with your EMOM work. That stuff is really hard at any age. I’m much like you (two-trick pony push/pull) in that squatting regularly causes me knee and hernia issues and I’m always trying to balance getting enough squat work in to help with my pulls and not so much that my aches and pains from doing them negate the positive effect.
I can’t pull off the EMOM work. I run rhe Coan/Phillipi deadlift program up to my meets and in lucky to get the triples on the program done with 90 seconds rest in between even in the weeks where I’m doing the triples with under 400.
I see Louie about once a month at one of a couple of local eateries that we both frequent. We say hi to each other but while I’ve often wanted to start a conversation about powerlifting with him I’ve never done it.[/quote]
I’ve done Coan/Phillipi twice since it is, IMO, a variant on the same premise. I did it on alternate weeks, squats on the other. I’d usually do more than the prescribed sets of triples, always trying to get 6 - 8 sets.
On squat day, I didn’t go heavy, it was cycle of 8x3 speedy reps followed by 2x5 with 40 - 50 pounds more than what I used for the triples. 3 week cycle where the 8x3 was 20 - 25 pounds heavier than the previous week. After 3 weeks, I’d add a little (5 - 10) and start over. I’d do light DLs after the squats like maybe 60% x 20 singles for time or something.
I like the Coan/Phillipi “do something sorta heavy” then hit the speed work. I’d do the speed work at EMOM and I did not do the assistance as prescribed: too much I thought. Instead I’d do nothing or maybe some really light DLs at 50 - 60%. I liked it a lot.
Yeah, squatting is harder on my back than deads and shoulders will not tolerate squats or BP much anyway. So, yer one trick up on me.
I was having breakfast with my wife once in Columbus at some pancake place. In the early '90s I think, maybe late 80’s. Anyway Louie is sitting there and I say to my wife “that’s, um, oh crap, I can’t remember his name, damn, what is it?” And so I couldn’t go up to him without really embarrassing myself. Then like an hour later we’re in the car headed home and I go “SIMMONS, LOUIE SIMMONS!!”
[quote]gorillavanilla wrote:
I’ve been doing Westside type lifting for many years with good results. Only on rare occasion have I switched to a bulgarian type program the like and I always return to Westside to get the best training. One must respect the genius of Simmons and the Westside application in building many champions.[/quote]
Absofreakinlutely.
Really enjoy your log. Your writing style. And your wit. Lots of really valuable information for the competitive powerlifter here. Thanks so much for sharing your knowledge and experience.
[quote]kpsnap wrote:
Really enjoy your log. Your writing style. And your wit. Lots of really valuable information for the competitive powerlifter here. Thanks so much for sharing your knowledge and experience.[/quote]
That was very kind and truly appreciated. Thank you.
[quote]emskee wrote:
Basically this is what I have been doing forever(ish). I play with the mix a bit once in a while. But basically the same.[/quote]
Thanks for the answer; that’s really helpful.
So when/why did you switch from the doubles and triples in the original routine to the singles, at least for your deadlift?
[quote]LoRez wrote:
[quote]emskee wrote:
Basically this is what I have been doing forever(ish). I play with the mix a bit once in a while. But basically the same.[/quote]
Thanks for the answer; that’s really helpful.
So when/why did you switch from the doubles and triples in the original routine to the singles, at least for your deadlift?[/quote]
Actually did this a few years ago (4?) and started up again about 11 months ago.
varietal cornucopia of knowledge.
[quote]Alpha wrote:
varietal cornucopia of knowledge.[/quote]
Hey Boss, thanks for dropping by. (Had I known I’d have straightened the place up a bit…)
I just wish (as shall those who read this stuff) that this here knowledge had anything to do with powerlifting.
Hey, I PMed you regarding my email address but I’m not sure if/how that stuff works. I need to set up a gmail acct (I know, that takes all of 12 seconds…)
Thanks again for the momentum.
Sincerely,
emskee
[quote]emskee wrote:
[quote]LoRez wrote:
[quote]emskee wrote:
Basically this is what I have been doing forever(ish). I play with the mix a bit once in a while. But basically the same.[/quote]
Thanks for the answer; that’s really helpful.
So when/why did you switch from the doubles and triples in the original routine to the singles, at least for your deadlift?[/quote]
Actually did this a few years ago (4?) and started up again about 11 months ago. [/quote]
Ooooooooops, checked my book and it was 7 months ago not 11. My fingers let me down. Once I count past 5 it’s anyone’s guess.
[quote]emskee wrote:
I just wish (as shall those who read this stuff) that this here knowledge had anything to do with powerlifting.
[/quote]
I mean anything USEFUL about powerlifting.
4/3/2015
DEADLIFTS:
Same sinister looking outfit as last time.
Warmups:
Walk downstairs like I mean it (gravity assist.)
(no belt)
245 x 5
285 x 1
335 x 1
385 x 1
(loose belt on - 4th hole, 2 holes looser than the “holy shit this weight is heavy” 6th hole)
385x1
(Went up like a rocket. Why? BECAUSE IT WAS SUPPOSED TO BE 425! I put the belt on, saw myself in the mirror and broke into some weird as-seen-in-the-day-room-at-the-retirement-community ass dance to Soulless on the CD player and forgot to change the weight.)
425x1 (better)
(Belt another notch tighter, one short of the aforementioned 6th hole)
480 x 12 x 1 EMOM (80% of 600 pounds)
I used different foot positions pretty much for each single not because it is good training but because I COULDN’T GET MY FREAKING FEET WHERE I WANTED THEM. Have you ever stood there and you’re trying to move/turn your foot and it just looks at you while your knee is doing some weird Elvis bullshit? And I’m lifting against the clock and the “ALERT ALERT ALERT” part of my brain is going off so I gotta look busy.
Whatever…
(Belt off)
335 x 6 x 3 speed deadlifts E(M/2)O(M/2) (pant, pant, pant, pant…)
Barbell rows:
165 x 2 x 10
(I really don’t know why I do rows. Maybe because I refuse to do curls and it is my way of almost hitting my almost biceps, almost.)
I will go downstairs and walk for a bit now.
Anyone know of a better way to write “E(M/2)O(M/2)”?
EDIT: Changed a “ssingle” to “single” since I do not hiss.
The problem with this log is that it lacks levity and insight to training philosophy!! Is this a 2 week cameo or will you stay for dessert?
I enjoy the attitude and I respect the passion for your daughters success!
[quote]OldGoat wrote:
The problem with this log is that it lacks levity and insight to training philosophy!! Is this a 2 week cameo or will you stay for dessert?
I enjoy the attitude and I respect the passion for your daughters success![/quote]
I look more like a goat than you do by the way. Well, I have a better goatee but the horns, well, you have me there.
I dunno. I hit my mark with the last log and I felt like I was just hanging out here so I did the ride into the sunset thing. Then I died a little bit. Trying my latest come back.
Maybe I will stick around. Who knows? I don’t.
Thanks. Training my daughter was a blast. I remember carrying them (twins) up to get a trophy once (twice?) way back when. Now one of 'em lifts. Go figure. Life is good.
480 x 12 EMOM is great lifting.
[quote]gorillavanilla wrote:
480 x 12 EMOM is great lifting.[/quote]
I appreciate that. I’d have done more but, well, no, actually I was done.
Next week 510 for something-or-other.
Just lurking you, emskee. I’m not all that tough, but it’s really fun to see people who are.
I’d love to have a great beard and a daughter who lifts with me. I may eventually get one of the two. 