[quote]maraudermeat wrote:
i’ll learn at some point to just stick to the plan…[/quote]
You are probably right. But its fun to run amok with the weights every now and again!
Nice work in here lately.
[quote]maraudermeat wrote:
it’s really nothing special… it’s just a basic wave. we start with 80% of our max, work up to a set of 5 with that, the following week we work up to 85% for 3 , the third is a single around 90-95%, a week deload, come back on the fifth and try 5 with the previous triple with 85%, then on week 6 go for a triple with the previous 90%, then take a week of rest come back on the eighth week and try for a new max.
thanks hoss!!!
[/quote]
Good stuff. Copied for future reference. If you miss the 1RM do you keep the weight the same for the next wave or do you adjust based on the new rep ranges for week 5 and 6?
I’ve think I’ve broken the code on the Wendler program. The template never goes beyond 86% of the true 1RM so there is not an opportunity in the program to do 90%+ for 1-3 reps. By design to avoid burnout I think. The weekly money sets are 77%, 81%, and 86% of true 1RM per respective week. The 5-10lb increases per month are simply no-brainer increases until you can’t get the prescribed reps done.
Probably OK for basic training, but I don’t think its ideal if working towards a meet.
Nice lifting boys. Looking forward to seeing how the meet goes in May…
3-20-10 Accessory
Hammer Pullups Gym BW=250
12xBW
Hammer Lat PD’s
10x140
10x160
Hack Squats
10x2 plates
Leg Press
4x6 plates
4x10 p
4x12 p
4x14 p
Seated Leg Extensions
20xsomething…
Also did some machine cable rows, chest flyes, upright rows, db side raises, and some curls. Few working sets of each…
Been kinda lazy bout posting this day, as its not much exciting. Felt great to get all pumped up and feels like a muscle building day though. Dave and I just felt like doing some random stuff since it was just use there, haha. Scott will be back next week and it probably wont be quite so many exercises. 
3-22-10 Bench
BB Flat Bench *Paused
10xBar
2x135
1x185
1x225
1x275
1x295
1x335 +10 LB PR! *vid comin…
3x275
Seated DB Press
8x40
6x70
6x80
6x90 +5 LB PR *got a vid of this too…
Seated Smith Shoulder Press
right shoulder hurting… skipped this
Machine Flys
6x120
6x150
6x180
*dropset → 8x210 → 8x135 → 20x75
Wooooo… was not feelin the bench today, shoulder was not agreeing with me for some reason and hurt through every set. 335 was heavy enough though that I was able to put it out of my mind. I was planning on 340, but backed it off… and it’s a good thing because 335 was one hell of a grinder.
Oh, and I’m pretty happy with finally pressing those 90’s over my head. Can’t wait til I’m shoulder pressing the 100’s.
Nice work with the 90’s
[quote]maraudermeat wrote:
[quote]Oldman Powers wrote:
Care to share the “plan”?
Homegrown program or somebody else’s?
You continue to inspire and educate. thanks dude.[/quote]
it’s really nothing special… it’s just a basic wave. we start with 80% of our max, work up to a set of 5 with that, the following week we work up to 85% for 3 , the third is a single around 90-95%, a week deload, come back on the fifth and try 5 with the previous triple with 85%, then on week 6 go for a triple with the previous 90%, then take a week of rest come back on the eighth week and try for a new max.
thanks hoss!!!
[/quote]
I may have missed it, but is this done twice a week, or just once a week?
[quote]DixiesFinest wrote:
[quote]maraudermeat wrote:
[quote]Oldman Powers wrote:
Care to share the “plan”?
Homegrown program or somebody else’s?
You continue to inspire and educate. thanks dude.[/quote]
it’s really nothing special… it’s just a basic wave. we start with 80% of our max, work up to a set of 5 with that, the following week we work up to 85% for 3 , the third is a single around 90-95%, a week deload, come back on the fifth and try 5 with the previous triple with 85%, then on week 6 go for a triple with the previous 90%, then take a week of rest come back on the eighth week and try for a new max.
thanks hoss!!!
[/quote]
I may have missed it, but is this done twice a week, or just once a week? [/quote]
My guess would be at that intensity, once a week. It’s amazing with all the diff programs and ways to do things, basic waves always work and seem to come back into vogue every little while.
Good job Jowee… get the vids up or it didn’t happen!
[quote]Oldman Powers wrote:
[quote]maraudermeat wrote:
it’s really nothing special… it’s just a basic wave. we start with 80% of our max, work up to a set of 5 with that, the following week we work up to 85% for 3 , the third is a single around 90-95%, a week deload, come back on the fifth and try 5 with the previous triple with 85%, then on week 6 go for a triple with the previous 90%, then take a week of rest come back on the eighth week and try for a new max.
thanks hoss!!!
[/quote]
Good stuff. Copied for future reference. If you miss the 1RM do you keep the weight the same for the next wave or do you adjust based on the new rep ranges for week 5 and 6?
I’ve think I’ve broken the code on the Wendler program. The template never goes beyond 86% of the true 1RM so there is not an opportunity in the program to do 90%+ for 1-3 reps. By design to avoid burnout I think. The weekly money sets are 77%, 81%, and 86% of true 1RM per respective week. The 5-10lb increases per month are simply no-brainer increases until you can’t get the prescribed reps done.
Probably OK for basic training, but I don’t think its ideal if working towards a meet.
[/quote]
if i miss the 1 RM i try to pinpoint why and will usually pick movements for the next rotation to help fix the problem. i don’t typically repeat the same cycle.
[quote]DixiesFinest wrote:
[quote]maraudermeat wrote:
[quote]Oldman Powers wrote:
Care to share the “plan”?
Homegrown program or somebody else’s?
You continue to inspire and educate. thanks dude.[/quote]
it’s really nothing special… it’s just a basic wave. we start with 80% of our max, work up to a set of 5 with that, the following week we work up to 85% for 3 , the third is a single around 90-95%, a week deload, come back on the fifth and try 5 with the previous triple with 85%, then on week 6 go for a triple with the previous 90%, then take a week of rest come back on the eighth week and try for a new max.
thanks hoss!!!
[/quote]
I may have missed it, but is this done twice a week, or just once a week? [/quote]
definitly only once a week. i only lift three days a week and lately it’s been twice a week.
[quote]maraudermeat wrote:
[quote]DixiesFinest wrote:
[quote]maraudermeat wrote:
[quote]Oldman Powers wrote:
Care to share the “plan”?
Homegrown program or somebody else’s?
You continue to inspire and educate. thanks dude.[/quote]
it’s really nothing special… it’s just a basic wave. we start with 80% of our max, work up to a set of 5 with that, the following week we work up to 85% for 3 , the third is a single around 90-95%, a week deload, come back on the fifth and try 5 with the previous triple with 85%, then on week 6 go for a triple with the previous 90%, then take a week of rest come back on the eighth week and try for a new max.
thanks hoss!!!
[/quote]
I may have missed it, but is this done twice a week, or just once a week? [/quote]
definitly only once a week. i only lift three days a week and lately it’s been twice a week. [/quote]
So its bench work, squat or deadlift work, then an assistance day?
I’m lookin to switch things up routine wise, been doing the same for a about 5 months now.
[quote]DixiesFinest wrote:
[quote]maraudermeat wrote:
[quote]DixiesFinest wrote:
[quote]maraudermeat wrote:
[quote]Oldman Powers wrote:
Care to share the “plan”?
Homegrown program or somebody else’s?
You continue to inspire and educate. thanks dude.[/quote]
it’s really nothing special… it’s just a basic wave. we start with 80% of our max, work up to a set of 5 with that, the following week we work up to 85% for 3 , the third is a single around 90-95%, a week deload, come back on the fifth and try 5 with the previous triple with 85%, then on week 6 go for a triple with the previous 90%, then take a week of rest come back on the eighth week and try for a new max.
thanks hoss!!!
[/quote]
I may have missed it, but is this done twice a week, or just once a week? [/quote]
definitly only once a week. i only lift three days a week and lately it’s been twice a week. [/quote]
So its bench work, squat or deadlift work, then an assistance day?
I’m lookin to switch things up routine wise, been doing the same for a about 5 months now.[/quote]
yep… that’s it. we squat one week and then dead the next.
3-25-10 Squats
Reverse Green Band Squats -135 @ bottom of squat
5x225
3x315
1x405
1x495
1x565
*No bands
1x405
Leg Press *just resting long enough for scott and dave to go
3x20xone 100 and two 45’s per side … lol
*wasn’t really locking out the knees on these reps
Doesn’t look like much on paper, but that 565 was heavy as hell. This was our first time using the medium bands and as I figured it would the weight hits you even sooner coming up since there is less tension. The bands weren’t really helping at all with the weight when I was standing there. My form faulted some and my elbows didn’t stay down, but for it being much heavier than I expected I think it went alright. I would like to hit 600+ on this after doing them a few times. 405 wasn’t that heavy, but was still harder than normal after struggling on that previous set, heh.
Oh, and I am trying something a little different. I’ve always gone pretty low on my squats, but when I get really heavy I tend to try to just hit parallel, but I’m not really sure it helps me. I’ll have to see from the video, but tonight I was going pretty low and trying to get more rebound out of the bottom, and my knee wraps. I was still trying to stay tight the whole time though. From what I could feel though, I kind of suspect I would not have got that heavy squat tonight if I had not got a little extra speed out of the rebound.
I’ll get the video up of it later, along with the bench video from the other day.
Here are my video’s from the bench night earlier this week:
BB Flat Bench *Paused
1x335
Seated DB Press
6x90’s
3-27-10 Accessory
Seated BB Press off Pins /w Mini Bands *Pins set just above head *Bands ~ +100 lbs *deloading every rep on pins (long ass description… lol)
6xBar
3x135
6x155
6x155
6x155
Pullups BW=249 (Few pulldowns to warmup)
10xBW
6xBW+25
10xBW
H.S. High Row
6x2 plates
6x4 p
6x6 p
6x8 p
*dropset 8x8p → 8x6p → 12x4p
Reverse Pec Dec
10x80
10x120
10x120
Cable Lateral Raises
15x15
20x15
20x10
Seated Incline DB Curls
10x20
10x30
Seated Concentration DB Curls
10x25
15x25
Hyperextensions against mini bands
two sets… one done GHR style focusing on hams, the other hitting lower back
also did one set of just regular BW no bands
Ab rollouts / Decline situps
couple sets of rollouts and one of situps
Woooooo. Great day… everything feels good after doing that. That first bb press exercise felt great, I liked it a lot. Pullups felt good. Every rep was good except that last set the 10th one barely got to my chin. Everything else was good… huge pump today.
Nice work Jowee… that squat looked awesome, buried that sucker!
You two guys never cease to amaze, good job.
bench night… highlights
worked up to a reverse band bench-medium bands- 565x1-paused
seated dumbell press. worked up to 130’s x 7
did a bunch of hypertrophy stuff after that.
careful with that hyper trophy stuff. you’ll get all ‘big’. wouldn’t want that.