Glad I happened upon your log.
I’m a small competitor too.
Great numbers for your BW at a first meet. Do you always pull double overhand?
If you want some motivation from a small male lifter, check out this video:
Start at 3:15. He’s only a 123.
Good luck with your training and your next meet.
Nice vid…besides the music! lol Eric is a great lifter!
I like to use the hook grip. It can hurt, but its one less thing I have to worry about on the platform. I went a while using straps on my top set with mixed thrown in a little. Now that I’m closer to the meet I use the hook grip once I can’t do double overhand for at least the first rep on every set.
I’ve come to the realization that its probably best for me to stop doing low bar squats for now, even though I’m just 8 1/2 weeks out. I’ve had some form of tendinitis since March and its just not healing. I’ve toughed it out, but I guess its time for me to be smart about it. So I’ll be starting high bar this Friday. Guess I might need to hammer my posterior chain a little more.
My new cycle is starting today. I know its a weird day to start a new week, but it was the best I could do without having a weekend workout. Now I’ll have 96 hours between my heavy lower days. So its Thursday-Tuesday. bench/squat/press/deadlift. So I’ve also avoided having my bench on “National Bench Day”.
Post for in.
[quote]DaveForner wrote:
Post for in.[/quote]
Thanks. I’ll try not to disappoint. lol
9/20 Thursday- Bench C4W1
Bench Press:
45 lb x 10
80 lb x 5
100 lb x 5
120 lb x 3
140 lb x 3
160 lb x 3
182.5 lb x 7 (Estimated Max- 225. Matches best but that was last cycle!)
205 lb x 2
212.5 lb x 1
135 lb x 15
Dumbbell Rear Delt Row:
5 lb x 10 x 10
Super set with bench.
Incline Bench Press:
115 lb x 8
135 lb x 8
152.5 lb x 6
Starting the simplest strength template with incline now. Maybe it will get me out of my bench funk.
One-Arm Dumbbell Row:
60 lb x 12
70 lb x 10
Seated Cable Row:
105 lb x 10
90 lb x 10
Dumbbell Bicep Curl:
30 lb x 8
30 lb x 6 x 2
Didnt push it to hard with these.
V-bar Triceps Pushdown:
50 lb x 55
Random, Ropes were all taken and it was much easier with the v-bar than expected, so I went for 50 and squeezed out a few more.
Face Pull:
60 lb x 15
70 lb x 10
80 lb x 10
Rope Triceps Pushdown:
60 lb x 12
70 lb x 8
Two-Arm Kettlebell Swing:
35 lb x 20 x 2
Never really done these. Were pretty easy, but just wanted to get a little cardio in.
Jump Rope:
5 min.
That looks like an absolute ton of work for one day of 5/3/1 lol
Yea, it does look like a lot doesnt it! Sometimes my upper body workouts can get a little crazy. I’ve got to do something to get my bench moving. Who knows, maybe its as simple as doing more external roations. I already do facepulls several times a week and band pull aparts randomly at home.
Today I’ll probably only do 3-4 exercises at most. Doing high bar for the first time in ages. Trying to be positive about it, but I will miss low bar. Damn tendinitis…
Well, if you find a way to up your bench, let me know. Mine is horrific.
9/21 Friday- High Bar Squat C4W1
Officially switched to high bar today. Was pleasantly surprised that its really not much lower than my low bar. Probably only 15-20 lbs at most. I did 10 reps pretty easy on top set, Probably couldve done a couple more, so the 3 day was more like a 5 day.
High Bar Squat:
45 lb x 10
90 lb x 5
110 lb x 5
135 lb x 3
155 lb x 3
175 lb x 3
200 lb x 10
225 lb x 2
240 lb x 2
Good Morning:
87.5 lb x 8
102.5 lb x 8
117.5 lb x 6
Dumbbell Rear Lunge:
50 lb x 8 x 3
Farmer’s Walk:
150 lb x 50 ft x 3, 30 ft
Pallof Press:
55 lb x 10
50 lb x 10
Jump Rope:
5 min.
Its a slow Saturday here at work, so to waste some time I’ve written down what my routine will look like these next few cycles. Really only made several changes. I’ve replaced dips with bench on my press day to get more volume/practice in. Then because of my tendinitis I’m not doing low bar or front squats for now, so I’ve worked in high bars twice a week just like bench.
Thursday
Bench - 531 w/ rear delt rows or band pull aparts between all sets.
Incline Bench - Simplest Strength Template
1-Arm DB Row (Maybe throw in seated rows sometimes.)
Face Pulls/Tricep Pushdown superset
Friday
High Bar Squat - 531
Good Morning - Simplest Strength Template
DB Reverse Lunge
Pallof Press
Monday
Press - 531 w/ pull ups between sets
1-Arm DB Press w/ pull ups between sets
Bench - 3x5 w/ 90% of 5rm
More pull/chin ups if I feel like it
Face Pulls
Curls
Tuesday
Deadlift - 531
Snatch Grip DL - Only week 2/ Deficit Sumo - Only week 4
High Bar Squat - 3x5 w/ 90% of 5rm
Power Shrugs
Russian Leg Curl/Back Extension (Optional on heavy weeks)
Ab Wheel
Hey man. Nice log u got going in here. Our squats are pretty close except i have 30 pounds on you lol.
Any tips on progressing with dips? I see your quite good at them. I can only knock out 5 before my chest feels like it about to tear apart. Is this a bad sign you think?
Thanks! My squat blows and I’d love to have 30 more pounds on it!
What kind of dip bar do you use? Maybe your grip is to wide? I have access to a v-bar so I go pretty narrow to protect the shoulders. Don’t know if you’ve ever read Starting Strength, but I do them just as he explains in the book, full range of motion and all. As for the weight, I took something I knew I could do fairly easy 10 times, and then went into nerd mode with my calculator to attempt the same intensity with 8 and 5 reps, then progress 2.5 lbs each week. I just replaced them with more bench pressing for the upcoming 8 weeks though. Gotta get technique down for the meet.
So where in texas are you and what are your interests aside from powerlifting?
[quote]Spock81 wrote:
So where in texas are you and what are your interests aside from powerlifting?
[/quote]
Well…this very moment I must admit I am listening to this group on youtube “The Piano Guys”. They cover songs with pianos and cellos. Its neat stuff. So theres some music I like. Oh, and I enjoy blowing up carebears and choking smurfs to death. And I’m in the Dallas/Fort Worth metroplex.
How could I forget…we only have dirt roads down here and use horses to get everywhere.
How could I forget to tell a Canadian that I’m a huge hockey fan! Love it! I’m super excited because my season is starting again tonight. Been about 6 weeks since I played last. Just hope the nhl guys play this season as well… This all assuming you’re a hockey fan?.. I think they lynch you if you’re not a fan in Canada.
Mouse, i ment i have 30 pounds of body weight on you man. You actually have a couple pounds on me squat wise. Keep killing it!
[quote]jtownlax wrote:
Mouse, i ment i have 30 pounds of body weight on you man. You actually have a couple pounds on me squat wise. Keep killing it![/quote]
Oh yea, I thought thats what you meant after I re-read it. Its all coming to me now.
[quote]MightyMouse17 wrote:
This all assuming you’re a hockey fan?.. I think they lynch you if you’re not a fan in Canada. [/quote]
I fucking hate hockey. The only reason I lift weights is so I can fight off the lynchers.
[quote]DaveForner wrote:
[quote]MightyMouse17 wrote:
This all assuming you’re a hockey fan?.. I think they lynch you if you’re not a fan in Canada. [/quote]
I fucking hate hockey. The only reason I lift weights is so I can fight off the lynchers. [/quote]
Bahaha. Something is wrong here…a Canadian hates hockey, but yet a Texan loves it. Football?