“Prilepin’s Punishment Chart”
[quote]skidmark wrote:
okay - 1 successful cycle of 5/3/1 where rep maxes were met and exceeded
New working weight maxes to figure percentages from for the next cycle are:
Bench: 245
95% = 235
90% = 220
85% = 210
80% = 195
75% = 185
Squat: 355
95% = 335
90% = 320
85% = 300
80% = 285
75% = 265
Military: 170
95% = 160
90% = 155
85% = 145
80% = 135
75% = 125
Deadlift: 475
95% = 450
90% = 430
85% = 405
80% = 380
75% = 355
wave 1 (5’s):
BP 185,195,210
SQ 265,285,300
MP 125,135,145
DL 355,380,405
Wave 2 (3’s)
BP 195,210,220
SQ 285,300,320
MP 235,145,155
DL 380,405,430
Wave 3 (5/3/1)
BP 210,220,235
SQ 300,320,335
MP 145,155,160
DL 405,430,450
Assistance for Squat will be zerchers from the bottom or box squats
Assistance for DL will be sumo DL
I did some test pulling today with light weights and I am definitely not firing my glutes to move the weight on deads. I’ve been doing quad work the last few weeks and the p-chain has gone out the window as a result.
Deload wave starts tomorrow.[/quote]
The Deadlifts look pretty impressive.
So does that rack.
[quote]skidmark wrote:
Thanks. I’m just grateful that I can do this stuff. I’m watching all my friends fall apart from disuse…[/quote]
I’d rather fall apart from use, than from disuse! Enjoy your deload, and good luck on the next round!
2009-4-18
Weight: 183
Deload wave
Bench Day
Bench
145x5 (60%)
160x5 (65%)
175x19 (70%)
Close grip pin Press (pin 6)
185 3x10 (3rd set full unload on pins)
1 Arm DB Row
90x20 (r/l)
My set up for the last set of bench was so good that I just kept going. Odd because the first two sets felt heavy! I think I did a little too much volume for this to properly be called a deload - but it felt good.
[quote]skidmark wrote:
63Galaxie wrote:
Great cycle. Take the positive into the next one.
Thanks. I’m just grateful that I can do this stuff. I’m watching all my friends fall apart from disuse…[/quote]
Visited where I grew up recently and saw some folks I knew in school. Hardly recognized them through the aging and fat. And by aging, I don’t mean they looked older, I mean they looked ‘defeated’…
175x19 puts me at a 275 max bench according to the 1 rep max calculator. 1 more rep would have had me at 280. 90% of 275 is around 245 which is my working bench max for this next cycle so I’m right on target.
[quote]SteelyD wrote:
skidmark wrote:
63Galaxie wrote:
Great cycle. Take the positive into the next one.
Thanks. I’m just grateful that I can do this stuff. I’m watching all my friends fall apart from disuse…
Visited where I grew up recently and saw some folks I knew in school. Hardly recognized them through the aging and fat. And by aging, I don’t mean they looked older, I mean they looked ‘defeated’… [/quote]
I know what you mean about seeing old classmates: I haven’t seen so many double chins since the time I went to a Chinese Twins convention…
When are you strong enough?
I’m pretty sure that I’m stronger than 90% of the people who go to gyms and those people are stronger than 90% of the population. That puts me in the 1% group.
How strong do I need to be? I have a sedentary job, I don’t engage in any sports requiring great strength…
When do you say “It’s enough?”
And if not, what are the drivers towards great strength?
[quote]skidmark wrote:
When are you strong enough?
And if not, what are the drivers towards great strength?[/quote]
For me, this time around, it was avoiding the grave. I was in real bad shape. I was worse than a double chin, or defeated. Once I got started I felt so much better I dont want to stop. Then I saw the Texas Bench record and thought what the heck. Not sayn Ill do it, but it is a driver. I just want to see what I can do.
I know the #1 reason for people to end up in a nursing home is lack of physical strength.
Blondes of The World - Untie!
[quote]skidmark wrote:
When are you strong enough?
I’m pretty sure that I’m stronger than 90% of the people who go to gyms and those people are stronger than 90% of the population. That puts me in the 1% group.
How strong do I need to be? I have a sedentary job, I don’t engage in any sports requiring great strength…
When do you say “It’s enough?”
And if not, what are the drivers towards great strength?[/quote]
For me I can never be strong enough. For each PR I achieve there is always another one to break.
[quote]Ironmantrw wrote:
skidmark wrote:
When are you strong enough?
I’m pretty sure that I’m stronger than 90% of the people who go to gyms and those people are stronger than 90% of the population. That puts me in the 1% group.
How strong do I need to be? I have a sedentary job, I don’t engage in any sports requiring great strength…
When do you say “It’s enough?”
And if not, what are the drivers towards great strength?
For me I can never be strong enough. For each PR I achieve there is always another one to break. [/quote]
And its fun to challenge yourself. Plus Bunny’s deadlift is more then mine so if I quit now he wins.
[quote]Ironmantrw wrote:
For me I can never be strong enough. For each PR I achieve there is always another one to break. [/quote]
Ditto.
I have no hope of ever catching a lot of you guys (well, maybe given a couple hundred ways and with the way Meat dispenses wisdom), but I can always try and best myself.
[quote]sfp wrote:
Ironmantrw wrote:
For me I can never be strong enough. For each PR I achieve there is always another one to break.
Ditto.
I have no hope of ever catching a lot of you guys (well, maybe given a couple hundred ways and with the way Meat dispenses wisdom), but I can always try and best myself.[/quote]
i know for me that i will continue to train and compete until the day i die. i’ve said it before, the perfect death would be one pull’n a PR at a comp. just as i lock it out and get that down command, i lower the bar- look over at those beautiful three white lights and then up at a different but just as beautiful bright light.
2009-4-20
Squat day - deload cycle
Box Squat (14" box)
205x5 (60%)
225x5 (65%)
245x9 (70%)
Pull throughs
150x20
200x20
Pull throughs were like light sumos the way I had them set up. Very effective though. Any one can do these at home if they have access to a plumbing supply store, some chain, standard weights and some cinderblocks. I used an old DB handle and my ironmind loading pin for this.
I’m going to raise the height 4 in. next time.
[quote]skidmark wrote:
2009-4-20
Squat day - deload cycle
[/quote]
That looks like an old skateboard hanging out on the periphery of the workout area. Man, we’ve got of few of those cluttering up the garage, not to mention rails, and ramps, and other accoutrement of the sk8tboarding obsession. 
[quote]maraudermeat wrote:
sfp wrote:
Ironmantrw wrote:
For me I can never be strong enough. For each PR I achieve there is always another one to break.
Ditto.
I have no hope of ever catching a lot of you guys (well, maybe given a couple hundred ways and with the way Meat dispenses wisdom), but I can always try and best myself.
i know for me that i will continue to train and compete until the day i die. i’ve said it before, the perfect death would be one pull’n a PR at a comp. just as i lock it out and get that down command, i lower the bar- look over at those beautiful three white lights and then up at a different but just as beautiful bright light. [/quote]
I’ll stop when I can’t keep getting stronger.
I like your pull through set up.
hmm when is it heavy enough, Im not there yet…
In my other athletic life, I always question if I did enough so I may never know, but that the fun part
kmc
My right knee is making the most alarming stretching fabric sounds - and I know it’s not my sweats because I don’t crap with my pants up…usually.
Anybody else ever get that? An know what it means? Doesn’t hurt, but it’s feeling funny.
[quote]skidmark wrote:
When are you strong enough?
I’m pretty sure that I’m stronger than 90% of the people who go to gyms and those people are stronger than 90% of the population. That puts me in the 1% group.
How strong do I need to be? I have a sedentary job, I don’t engage in any sports requiring great strength…
When do you say “It’s enough?”
And if not, what are the drivers towards great strength?[/quote]
Is there such a thing as being strong enough? Maybe its x + 2.5kg where x is your pr of the moment. Personally, one of my drivers is my daughter wearing my silly medals to school for a week straight after I bring them home. Trying to break records is another. The looks my wife gives me is a third. So I guess that makes it sex, fame, and admiration.