DE Friday
Squats 250 with bands 8x3
Deads 315 with light bands 8x3
Box jumps reverse hypers 3x12
Abs and lunges 5x15
All I had this day
Monday ME
Squat focus today
Reverse light band worked up to 3rm
Last three sets were 415,445,475x3 honestly I had more in the tank and this was a nice PR today on this. Giant set with hanging leg raises and box jumps
380 3x5 ME lift giant set with box jumps ab crunches reverse hypers
Good mornings225x8-10, sissy squats, box jumps giant sets 3 rounds
All box squats were done for 5 reps I ended up doing around 10 sets total
I did some calves today just cause followed by front loaded carries with 150 lbs for 50 yard 3 rounds
And just realized I didnāt do Saturday DE day
Was nothing special just bench and MP with bands 8x3
Dips pull-ups triceps and biceps lateral raises everything done fast explosive etc
Fin
ME upper day
Close grip bench 2 board 3rm 315x3
Volume at 250 x12 and 2x5
Weighted pull ups with 50 lbs hammer grip 5x5
Bent over rows ss with dips
Bent over rows 5x5 worked up to 315 (kinda rocked on these and a bit more upright than previous sets.
Triceps pushdowns face pulls and heavy carries (260lbs) 3 rounds
I just stumbled across thisā¦ Do you (or did you) live in Arkansas?
I do. I live in north east Arkansas.
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Freaking small world, I live in Northwest Arkansas, I actually grew up just across the boarder from you near Cape Girardeau Missouri. Anywayā¦ you mentioned being interested in this training program Iāve got, I donāt see your email listed on your profile but if you get it posted up Iāll sent it to you.
Awesome we go up there every now and then. I have family that live in Rogers. Iāll post that email in my info. Thanks a lot man!
Hey man. So Iāve taken a hiatus from powerlifting in general and just been hitting some different things while I cut weight. Iām 20 lbs lighter and about where I can compete at 90 kilos and decided to start back out and lighter.basically the competition bug bit me again. My lifts are a bit lower but the program you sent me seems like it will adjust to setting maxes lower. I really like the lay out of he main work and thereās a lot of flexibility in the accessory work. I hit my first workout today and took roughly an hour.
The max page works very well and pretty simple to learn.
The coaching notes are great and straight forward.
I think what I like most is the questionnaire. Low bar squats wreck my shoulders so I can hit them often. I filled the questionaire out honestly and it set a program up for me that was exactly what I need based on past injury. A bit lower dead lift volume although plenty of rowing, plenty of bench and pressing and all my squatting sets except max effort on ssb which will save my shoulders.
I think you have a product worth marketing and selling here. I know there was a lot of time spent on this as well so Iāll respect that and wonāt share it with anyone.
Also having the 3,4 and 5 day options is great. Iām personally running the 3 day option and plan on doing so incline walking on off days to help with recovery.
I canāt thank you enough for sharing this with me
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I really appreciate the feedback and Iām glad youāre liking it! Iām currently working on a redesign that will offer several more features, such as options to pick secondary movements based on lifter specific weak points, more main movement variations, optional/occasional max effort work to name a few. Iāll let you know for sure once I have it finished (though itās been slow going lately, so donāt hold your breath).
Thatās awesome. What did you recommend for band tension on dynamic days? The load is pretty low which is what Iād expect but is that weight including bands or is that just bar weight hen add bands?
Yeah itās a nice program man. Are you competing anytime coming up?
Edit:also I think weak point feature would be really nice. From experience I can say newer and intermediate lifters may have a hard time identifying weak points accurately and if they can, actually making ex selections that actually will improve that weakness.
Band setup is always trickyā¦ basically, the program assumes that if you are using bands (which you can input the tension of on the maxes page) that they are set up to go nearly fully loose at the bottom, for traditional down-pulling bands, or fully loose at the top for reverse bands. If this is how the bands are set up, then the listed weights are the actual bar weight. As far as band tension, 20-25% of your 1RM is a good range to shoot for.
I might be doing an APA meet in Harrison Dec. 7th. Not sure if youāre familiar with arkansaspowerlifting.com but they keep a yearly lifter ranking by Wilks on there, and every year they award āStrongest Gym in Arkansasā based on what gym has the most lifters in the top 10 men and women combined. Ozark Iron has held the title since it started but this year we have some competition. Iām sitting at the number 10 spot right now, but a couple guys this weekend are competing and might bump me out of the top 10. So if that happens, Iāll do another meet to try and sneak back in before the year is over.
I am familiar with that. Thatās awesome. I saw that meet listed in Harrison when I was looking for a meet. Seems like I saw one in Fayetteville as well. Thereās one in Paragould in the spring Iām looking at. Itās not tested but Iām just wanting to compete in my new weight class
Thanks for the tips on bands Iāll use that protocol go set bands up
Yeah there are several in NWA throughout the year, our gym hosts 3, one in the spring, summer, and fall. Thereās a tested USPA meet in February and I think a SPF meet in Bentonville around the same time. As far as I know, I think that USPA meet and whatever USAPL stuff there is are the only tested meets in the state. I would be doing the USPA meet in February but Iāll be busy taking care of a newborn and not sleeping.
Hey Nate, so my 14 year old (almost 15) is wanting to do a meet this year. Iām thinking of putting him in a Wabdl Meet. I know they have 13-15 yo decisions. I looked at Arkansas powerlifting watch and couldnāt find any scheduled meets. You have any suggestions where to look man?
Did you check the Arkansas Powerlifting Facebook page? I think Keith keeps a pretty up to date list of meets in the state there (I donāt have facebook so not 100% on that). Beyond that, I would check the USPA, SPF, RPS, and APA websites, they are the feds that have the most meets in the area. You looking for somewhere more in the Northeast Arkansas area?
Lol Iām not on Facebook either man!! Iāll have my wife look that up tonight.
Weād like local meets. Itās for a 14 yo so finding ones with that age group is the key. The WABDL was literally last weekend so that one isnāt happening. Iāll look up all those federations though.
We donāt mind actually traveling some would prefer to stay in state of course.
I could be wrong but Iām pretty sure most feds have teen divisions, so that shouldnāt be a problem.
USPA has a big meet in Cabot coming up in April, they have a 13-15 age division. Should be some heavy hitters at that meet so it would be a really cool would to go to. Robert Adams is the meet director and he runs meets very professionally. A lot of local meets from other feds can feel like a ābackyardā event but he does a very professional job with it.
I was at a back yard event a few years ago. Felt like it was being held in my garage gym. Crap the plates even looked like my old iron plates I have. Iām gonna look into that tonight then and see about that one and maybe get in contact with them tomorrow.
Well gonna start this online logging thing again. Since the world is being shut down for a while thought this would be fun to start back up to keep me occupied a little more.
So I purchased the āthors power programā itās supposedly based on the training he used leading to 2018 wsm and then 2019 Arnold on the V2. I know itās a novelty item really and was made for a different lifter but I thought what the hell im bored with what Iām doing. They put all 3 programs on sale for 30 bucks and that wasnāt bad.
V1 and V2 have strong man implements in them and you can even switch out certain pressing implements based on if you have a comp. V2 has a gym lift version which Iām running so it wonāt have strong man implements only regular accessories.
Again Iām in no reason believing this program is greater than any other and was tailored to an elite level strongmanās needs but itās seemed like a fun thing to do and run since my squat is garbage at the moment, bench is moderately trained, and deadlift is moderately trained. Press somewhere in the middle.
Also noting I lost from 230 lbs to 201.2 as of this morning. I changed my diet to basically what Greg duecette recommends from keto. After 3 weeks my energy was better, Iāve lost 6 1/2 more lbs and I feel stronger. No supplements added just lots of food that has low calories. And I mean lots. Weight wise Iām eating around 5-6 lbs of food. Calories range from 1900-2300 but 2000-2100 seems to be most days. Iāve been losing roughly 1% bw per week. So I know that Iām losing weight and doing a strength program however my strength has been much better since switching diets up and Iāve hit some much better numbers on the lifts Iām doing (415 x7 4 inch block pulls, rdlās 335x10, 275x8,) not all time prs but much better than a few weeks ago. And I did that while losing weight.
My maxes are low and set that way on purpose. My squat is very retrained and Iām hoping the ramping of first 4 weeks will get me back in the swing of things. Dead lifts feel good. Bench feels good and press isnāt bad.
So the program rundown without being specific is this.
First 4 week is simple 4x5 linear
Squatting for this block is high bar only
Deadlifting is snatch grip
Flat bench and strict press
Split is lower upper lower upper 4 days a week.
Again nothing magical
The following 8 weeks is basically light heavy light heavy light heavy and so on. And light week you squat with ssb and heavy low bar. Light weeks is 5x3 with lower loads and heavy weeks are top heavy set of 4,3,2,1 depending the week and 3 back off sets. There are accessories and Iāll post them in the workout logs. I am having to change a few little things like db bench and will use a wide grip bench for this work. I think thatās the only thing Iāve changed.
Day 1 squat 3/15/20
4x5 at 265
Ssb lunges 110 3x8
Single leg calf raises 3x8 with 120
This workout was easy and is supposed to be. Iāll be working with more weight pretty quickly as the weeks go. Nothing to note except that my squat sucks right now. The load increases 5 kilos every week in first block. Iām gonna try to get the second day in this afternoon if Iām able to as I did this yesterday. My legs are surprisingly sore but I did the lunges with 2 second eccentrics and good control.