[quote]LoRez wrote:
SGHP 145x3
Never done these before, so really had no idea what to expect. It’s a starting point.[/quote]
Are you layering?
Got 265x5 on the box squat today. 10 lbs up from 4 weeks ago.
hey everyone, im kinda new here so i decided to post on this topic as well. currently im weighing in at 57-58kg (125-127lbs) and im working on getting as strong as possible from starting strength
shoulder press 3 sets of 5 47.5kg (104lbs)
deadlift 1 set of 5 120kg (264lbs)
bench press 3 sets of 5 60kg (132lbs)
squats 3 sets of 10 60kg (132lbs)
trying to work through my strained hip flexors with higher rep ranges and lots of stretching sigh.
power cleans 5 sets 3 45kg (100lbs)
kinda new to this movement, dont think i wanna rush up poundage just yet.
[quote]chobbs wrote:
[quote]LoRez wrote:
SGHP 145x3
Never done these before, so really had no idea what to expect. It’s a starting point.[/quote]
Are you layering?[/quote]
Yeah, trying it out. You actually end up getting a lot of volume in with decent intensity.
Haven’t quite figured out what I’m going to do split-wise; there’s a lot of options, although basically it’s:
Snatch-Grip High Pulls
Push (slight incline or slight decline bench from pins)
Snatch-Grip High Pulls
Pull/Legs (trap bar, dead squat bar, dead squat launch, deadlifts, front squats)
Push
Repeat.
I want to focus on my shoulders, so I’m probably going to stick with something like that, but alternating vertical pressing with horizontal pressing.
–
For anyone who hasn’t been following what the layer system is, it sounds more complicated than it really is.
For any given lift, its:
Step 1: ramp to a training max
Step 2: “cluster sets” at 90% of that training max
Step 3: “heavy density lifting” (HDL) at 70-85% the training max
[optional]
Step 4: “max pump” at ~60% the training max
Ramping: start at about 60% of what you know you can do for that lift… do three reps explosively, coming to a dead stop each rep. Add 5-20 lbs. Repeat until you can’t do 3. Add weight and keep doing the same with singles. You stop when form starts to break down. This is a training max, not a true max.
Cluster sets: take 90% of that amount. Do one explosive rep from a dead stop. Wait 7-10 seconds. Another rep. Keep doing that until you can’t do any more. That’s one set. (You should aim for 3-7 reps. If you can’t get 3, lower the weight for the next set. If you get more than 7, raise the weight.)
HDL: there’s a few options, but they’re all about getting lots of volume in, in a short period of time. One option… 5-4-3-2-1. Take 70-85% of your training max for the day. Do 5 reps (coming to a complete stop each rep). Wait 7-10 seconds. Do 4 reps. Wait 7-10 seconds. Do 3. Etc. That constitutes one set.
Max Pump: hold the weight at a point where the muscles are taxed. For the bench, about halfway up. For the deadlift, all the way up. Hold for 5 seconds. Do 5 reps. Hold for 4 seconds. Do 4 reps. Etc. That constitutes one set.
That’s really the basics. As far as how many sets of each type to use, that all depends on your goals. CT’s got some periodization plans and stuff to focus on strength vs hypertrophy, but that’s the core of the system.
front squat 260X1
165X10 arched back conventional stance good morning
150X6 suitcase deadlift
That’s about it for personal records for this day. I’ll have a video of the squats up later tonight.
@Lorez I agree with the confusing part, first time I read it I was so confused. Are you going to keep your log up with this?
[quote]mattis wrote:
I wanna join in here! Yesterday I deadlifted 365 which is 35lbs more than my previous PR last month. Got my first meet (USPA raw) coming up in October, hoping to hit 315 squat, 380 deadlift and 225 bench.
Here is a video on last nights session. The phone battery went out so I didn’t get the 3 last sets tho.
Anyone else planning to enter their first PL-meet soon?[/quote]
Me and my wife are entering our very first Powerlifting meet in November. SPF Record Breakers. Looking to Squat 550 w/ Knee Wraps, Bench 350, and Pull 550 all RAW at 220
[quote]chobbs wrote:
@Lorez I agree with the confusing part, first time I read it I was so confused. Are you going to keep your log up with this?[/quote]
Yeah, that’s the plan. The first couple days I missed, mainly since I was just trying to understand how it all worked.
I think I’m getting a decent handle on it now though.
500 Back Squat with Light Knee Wraps @ 220 bodyweight. Had a awesome nose bleed on the way up haha. Huge confidence and motivation booster I can not wait for Record Breakers.
[quote]Reed wrote:
500 Back Squat with Light Knee Wraps @ 220 bodyweight. Had a awesome nose bleed on the way up haha. Huge confidence and motivation booster I can not wait for Record Breakers.
[/quote]
Nice, Reed. What increases the chance of nose bleeds from training? I’ve had one from working up to a very, very heavy squat after my DE work before when using bands.
It also isn’t uncommon to feel like it might happen when getting very, very tight for any lift on ME day.
Dssg to my understanding it occurs when your blood pressure sky rockets temporarily. For example when you take in a big belly of air and brace hard against your abs ( Vaslava Maneuver ) if it gets high enough the body is going to find a way to let the blood out. Which is why you will see busted blood vessels in eyes, on the skin, or possibly result in one passing out as the blood pressure rapidly returns to normal. Not really much to be worried about I would rather have a nose bleed than pass out.
185X2 wide grip bench against doubled mini bands
6X6 reverse light band JM presses from floor
I think I am looking at what is going to be a massive personal record on my bench soon.
[quote]Reed wrote:
Dssg to my understanding it occurs when your blood pressure sky rockets temporarily. For example when you take in a big belly of air and brace hard against your abs ( Vaslava Maneuver ) if it gets high enough the body is going to find a way to let the blood out. Which is why you will see busted blood vessels in eyes, on the skin, or possibly result in one passing out as the blood pressure rapidly returns to normal. Not really much to be worried about I would rather have a nose bleed than pass out.[/quote]
That’s what I thought too. My parents were freaking out when I was stumbling down stairs for some water afterwards with a bloody nose. 
225X5 moderate stance squat morning
single arm DB suitcase carry 150X2 trips (very short distance)
That’s about it worth mentioning.
[quote]Reed wrote:
Dssg to my understanding it occurs when your blood pressure sky rockets temporarily. For example when you take in a big belly of air and brace hard against your abs ( Vaslava Maneuver ) if it gets high enough the body is going to find a way to let the blood out. Which is why you will see busted blood vessels in eyes, on the skin, or possibly result in one passing out as the blood pressure rapidly returns to normal. Not really much to be worried about I would rather have a nose bleed than pass out.[/quote]
Basically this. It doesn’t just have to be high bp from the Valsalva maneuver though. Any really intense level of exertion could do the trick, e.g. I’ve gotten a rather intense (like explosive lol) nosebleed from a hard and heavy prowler workout. I did look it up back then and it’s harmless. You can kind of think of it as being like an overflow drain or something like that because it’s just your body’s way of saying “your bp is too high, dumbass.”
I don’t know if this applies to you or not, but if you don’t like the nosebleeds/high bp, one thing I believe was quite helpful for me was to stop taking stimulants pre-workout except in very rare instances. Ephedrine was really bad for nosebleeds.
Oh yeah, almost forgot my PR:
3s paused bench 9x175lbs, really happy with this because I hit a rep PR because I did it on a shitty (i.e. non-PL) bench. Should be a good bench sesh next week.
Benched 235x3 yesterday. This is a 10lb PR from 6 weeks ago.
Spotter gave it a bit of a tap at one point, so it was really like 2.9 reps, but whatever.
Bench
215 x 1 x 4
missed 5th rep
Chins
did my first double ever, and a couple singles
245 Log Bar Stict Press for a single. Wont lie was some insane lean back even by my standards but it locked out haha.
OHP
145 x 5 x 5
BB Row
150 x 5 x 5
Box Squatted 275x5 today, that’s 10 lbs over last week