[quote]ecogenx wrote:
10/2
warm-up
bike 5 minutes, 20 jumping jacks, 20 BW squats
deadlift135x5,225x5,315x1,375x5,425x3,475x1,510x1 (PR)
stiff dead 250 5 sets varying foot width
rev crunch 5 sets
Got my lifting suit today and I look damn sexy. My wife didn’t even laugh that hard. 510 went fairly easy (but I wore my belt).[/quote]
'grats on the PR Eco! Was the suit difficult to get into?
Damn good pull. Will you be wearing a belt in the comp?
Thank you guys. My suit is just a standard wrestling suit soldog. So its not that difficult to put on. I will be wearing a belt. Raw at this meet is belt and knee wraps.
rip the bar in half eco!!!
[quote]ecogenx wrote:
Thank you guys. My suit is just a standard wrestling suit soldog. So its not that difficult to put on. I will be wearing a belt. Raw at this meet is belt and knee wraps.[/quote]
Ah - I misunderstood and forgot that you said that you were going raw.
Here’s a nice warmup I do for each session:
Javorek complex (consecutive sets of 8 reps of each of the following without putting the bar down):
Romanian DL
Front Squats
Overhead Squats
Bent Rows
Good Mornings
Back Squats
Military Press
First time through is the bar only - rest a minute. Second time through is 65 lbs.
I follow that up with 3 sets of crunches from various angles. I’ve found that this warms up my entire body in about 5 minutes - and more thoroughly than a treadmill or stationary bike will. At this point I will go into my warm-up sets for the first exercise, after a drink of water and some time to catch my breath.
Depending on how my body is feeling, I might do 10 minutes of foam rolling beforehand and/or throw in some shoulder dislocates after the crunches.
DB
[quote]dollarbill44 wrote:
Here’s a nice warmup I do for each session:
Javorek complex (consecutive sets of 8 reps of each of the following without putting the bar down):
Romanian DL
Front Squats
Overhead Squats
Bent Rows
Good Mornings
Back Squats
Military Press
First time through is the bar only - rest a minute. Second time through is 65 lbs.
I follow that up with 3 sets of crunches from various angles. I’ve found that this warms up my entire body in about 5 minutes - and more thoroughly than a treadmill or stationary bike will. At this point I will go into my warm-up sets for the first exercise, after a drink of water and some time to catch my breath.
Depending on how my body is feeling, I might do 10 minutes of foam rolling beforehand and/or throw in some shoulder dislocates after the crunches.
DB[/quote]
Sounds like a quick, efficient warm-up DB. Thanks
[quote]heavythrower wrote:
rip the bar in half eco!!![/quote]
After reading what you’ve been lifting, I think you’ll be the one ripping the bar in half.
[quote]ecogenx wrote:
10/2
warm-up
bike 5 minutes, 20 jumping jacks, 20 BW squats
deadlift135x5,225x5,315x1,375x5,425x3,475x1,510x1 (PR)
…510 went fairly easy (but I wore my belt).[/quote]
Great pull, Eco. A lot of fellows are going to start doing jumping jacks now.
[quote]1Geech wrote:
ecogenx wrote:
10/2
warm-up
bike 5 minutes, 20 jumping jacks, 20 BW squats
deadlift135x5,225x5,315x1,375x5,425x3,475x1,510x1 (PR)
…510 went fairly easy (but I wore my belt).
Great pull, Eco. A lot of fellows are going to start doing jumping jacks now.[/quote]
Never.
10/3
bike 5 min, 20 jumping jacks
bench 135x8,225x5
pause bench 315x1,335x1,365x1,395x1,405x0
bench 315x3,3
incline pushup 5 sets
reverse row 5 sets
1 arm row 3 sets 8 reps 80 lb db
[quote]ecogenx wrote:
10/2
deadlift135x5,225x5,315x1,375x5,425x3,475x1,510x1 (PR)
stiff dead 250 5 sets varying foot width
rev crunch 5 sets
[/quote]
Sweet pulls. Congrats on the PR!
I have to say, this forum is full of old farts doin’ some BITCHIN’ deadlifting.
[quote]ecogenx wrote:
10/3
bike 5 min, 20 jumping jacks
bench 135x8,225x5
pause bench 315x1,335x1,365x1,395x1,405x0
…[/quote]
Like I said: jumping jacks. Looks like you are set for the meet, Eco!
[quote]1Geech wrote:
ecogenx wrote:
10/3
bike 5 min, 20 jumping jacks
bench 135x8,225x5
pause bench 315x1,335x1,365x1,395x1,405x0
…
Like I said: jumping jacks. Looks like you are set for the meet, Eco![/quote]
Jumping jacks are the key to a great routine. Every experienced lifter knows that. Bench and deads are ready geech. The second day of dynamic bench has really pushed my bench max up. Strange that doing 50% of your max for 8 sets,3 reps helps your max go up.
[quote]SteelyD wrote:
ecogenx wrote:
10/2
deadlift135x5,225x5,315x1,375x5,425x3,475x1,510x1 (PR)
stiff dead 250 5 sets varying foot width
rev crunch 5 sets
Sweet pulls. Congrats on the PR!
I have to say, this forum is full of old farts doin’ some BITCHIN’ deadlifting.[/quote]
We do have a lot of strong guys in this forum. I hope to get my cleans up there like some of the other guys after this meet. I’m definately lacking in any O lift.
Eco… great job, you are one strong muldoon!
I am really not trying to hijack… but I hope someone can answer a quick question about the 3-Day a Week program.
I am not the strongest guy (1 RMs are about 280 Bench, 280 Squat, 320 DL), and have been training pretty solid for about 2 and a half years.
My job requires me to stay in pretty high cardio shape (I am an Army spec ops type), but I love to lift and I really enjoy the “pure” lifts (bench, squat, DL, etc…)
Could this program fit? Or is it too powerlifting centric? Also would this program be kinda contrary to still doing the cardio that I have to maintain for work (read: runnning, typically medium distance day, sprint day and distance day per week).
Gym time just has been a bit stale (getting a bit of gym ADD) and I am looking to really fire something up lately.
Thanks in advance for any help.
I think this program could fit your needs. You can schedule the days any way you want as long as its not three in a row. Wendler gives body building routines as well in this book. I don’t believe this would be counter productive to your cardio training.
hel320 was in the military for a long time. He may have more insight into mixing cardio and powerlifting.
Let me know how things go. Also, please hijack any time you like.
Thanks brother… I think I will go ahead and pull the trigger on Wendler’s e-book and check it out.
I agree eco, I think a three day a week program with the big three, would compliment a heavy cardio routine he has to maintain.
That some awsome lifting eco, as usual my friend!
Going to video tape my squats tonight and decide if its a 3 lift meet or just a push-pull. Until today I didn’t think to have my wife video tape me and review my depth.
This week only going to work up to my openers for squat and deads. Going to do a dynamic bench workout. The meet is this saturday.