[quote]ecogenx wrote:
Great video. Whats your training schedule look like these days? You hitting the weights twice a week now? [/quote]
yep… i have a bench day where i’m prioritizing the reverse grip bench and then a squat day where i’m prioritizing the front squat and then a conditioning day.
not a lot but enough for me. [/quote]
I’m gonna try the two lifting days a week with conditioning as well. Is it necissary to de-load with this schedule?[/quote]
no need to deload. you get plenty of rest only lifting twice a week. give it a go and let me know what you think. it definitely keeps me motivated with so few days to actually lift.
[/quote]
Thanks Scott. I’m hoping to get over some nagging injuries as well with all the rest.
Conventional Deadlifts
6x135
3x225
2x315
1x405
2x450
*Speed work (60-90 sec rest between sets)
8x3x360
*Circuit (~90 sec rest between exercises… couple min between circuits) Stiff-Legged Deadlifts
3x8x225 Bent-Over Rows
3x8x185 Neutral-Grip Pulldowns
3x8x120 Good-Mornings
3x8x135
That’s it. 450 went up pretty well, as it should. The speed work started out pretty slow but I was improving pretty well. I think this will help me out a lot week to week. Really trying to get my form down again and get the weight on my heels…
That circuit had my sweating pretty good, lol. The SLDL’s were a bit harder than I expected, probably because I’m not used to doing that speed work, so I will probably stay at that weight next week. Everything else I will bump up in weight.
I put in a max of 550 and projected max of 600, so it is kind of ambitious, but since I’ve hit 600 before I think I can keep up with the progression. Hoping with enough food and rest, and not killing myself on the supplemental work, I can keep up with it.
Downside is that scott and dave were doing totally different stuff today(deloading), so I was kind of by myself, which isn’t as fun.
[quote]Big Bencher wrote:
Meat are you a bench only guy? I never really read the whole thread but I saw the reverse bench stuff and I wanted to know if it seems to help your bench. I am a 3 lifter but I have the most success with my bench. I am also aquainted with Bunny. as he lifted in my fed recently.
BB[/quote]
not always…i’ve competed full Power, push/pull and bench. funny thing is, bench was always my weakest lift. i’ve kinda forced myself to learn to love to bench.
the reverse benching is really strengthening my triceps. when i miss a lift, it’s usually right at lockout. i actually switched to reverse grip to give my shoulder a break. i hurt it hitting jowee at a meet this past year. regular benching just kept irritating it. reverse grip put more stress on the rear delts which have needed attention anyway.
sorry for your poor choice of friends in Bunny:) just kidding, Bunny is an awesome guy.
Haha, my plan is to join the 275 class this fall/winter. I got up to 255-260 at my highest before but I’m at around 245 now. Gonna start puttin on some weight again soon and maybe reach 270 this time.
Week 3 done. 540 next week… that’s gonna be a tough one but I think I will manage it. That will be the last week of doing the circuits… then on to 5’s and actually lifting some weight.
haven’t really checked in for awhile. i’ve basically been coasting for a couple weeks to allow myself to rest up. I’ve been putting down hardwood floors througout my house and used my time off from the gym to do them.
i officially jumped on the 5/3/1 wagon today. i’m going to follow it all the way up to a meet i’m doing at the end of october. i’m not going to max out at all. i’ll just use the rep calculator to guessdimate my openers.
per Wendler’s suggestions, i was very conservative with my starting maxes.
below are my starting maxes
strict military press-300
reverse grip bench press-450
squat-600
deadlift-600
as we all know, starting maxes are actually 90% of the above numbers, so below are my program starting maxes
strict military press- 270
reverse grip bench-405
squat-540
deadlift-540
i’m going to train three days per week. as a result, the cycle will run for four weeks with the fifth week being a deload.
tonight was my first training session-
standing military press-
warmups-
0x10
95x3
135x3
working sets- all reps done paused at bottom and top
65%-175x5
75%-200x5
85%-230x6 +1 rep over required 5. left a couple reps in tank.
[quote]bulldog9899 wrote:
Hot damn!!! Another Cult member!!! Ive got the Kool aid all ready for ya. Welcome Brother Meat.[/quote]
yeah…well… it’s been a long time coming. it’s going to be hard fighting the urge to not max out. but i’m going to stick to it leading up to my meet. it will be very interesting to see how i do going in without having actually lifted anything over my max. i’ve been all about supramaximal lifting for so long. i guess only time will tell.
[quote]Oldman Powers wrote:
This is gunna be interesting.
Welcome back Meat!
You’ll love the new floors.[/quote]
thanks Powerful Old one!!!
I had to force myself to take some down time. I’m really glad to be back at it. Now that i’ve decided to do the powerlfting meet i’m going to stick to this program.
yeah… my first level was already hardwood. the carpet on the stairs going up and the upper level needed to be replaced. i was able to buy the flooring for less than i could have had it recarpeted. the steps were a real pain in the ass though. it took me a day to do three steps. i have 15 steps… it took awhile. i still have two bedrooms upstairs to go. my main goal was to get my daughters room, the master bedroom and the hallway leading to my daughter’s room. just one more hallway and two rooms to go.
8-9-10 Military Press - Week 1, Wave 1 (Starting Max - 185)
Military Press
10xBar
3x95
5x110
5x125
7x140
5x10x85
Dips *Slow deep reps (BW up to 253 again… lol)
12xBW
10xBW
8xBW
6xBW
4xBW
Total = 40
Dumbell Rows
10x40
20x80
BB Shrugs
10x135
10x135
*Superset Calf Raises / 1-Arm Cable Wrist Curls
6 sets of 20 reps each
We started 5/3/1 today. We are going to 3 days a week so each cycle will be 4 weeks long the 5th a deload. I’m still going to continue with the P/C program though, and just do it on deadlift day. On squat day I will probably just do light squats. So for now I’m basically just doing 5/3/1 for upper body.
We did the ‘Boring But Big’ for MP, and it sure is a lot, lol. Dips after all that were really heavy, especially doing them really strict like that. I would like to set a goal of 100 BW dips in those 5 sets given some time.
As for my BW, it has jumped up quite a bit since eating a lot more again, and I also started creatine a few weeks ago which probably upped it a bit more. I hadn’t taken any in a long time. The heaviest I got before was 259 I think, gym weight. I’m actually already almost at that weight again, and not nearly as much BF right now. This winter I think I am going to try to push my BW up to 275.
working sets
(65%)- 350x5
(75%)- 405x5
(85%)- 465x5- this set is 5 or more, but decided to just get my 5 in and call it. i haven’t deadlifted in quit a few months so i decided to just keep it simple and not push it.
[quote]ecogenx wrote:
Good to see you’re still alive. Looking forward to watching your progress with 5/3/1. You still doing conditioning every week? [/quote]
yep…still alive. just not anything worth posting the past few weeks.
we are actually cutting out the conditioning work to make room for an extra training day. somethings gotta give and right now it’s the conditioning work. the plan is to shorten the rest periods between the accessory sets.
