Not a coach. Just 52+ years of experience, competing in both bodybuilding and powerlifting. I help any who ask, and will volunteer my assistance, especially to younger lifters.
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Woah thatās a lot of experience. Whatās your highest total? Powerlifting is cool to me even tho I never competed
I wasnāt really that good, but we had a powerlifting team and I was good for a few points to help us win the team trophy.
My best meet lifts (220lb class) while powerlifting (my late 20ās and early 30ās)
Squat 490lbs
Bench Press 450lbs
Deadlift 650lbs
I learned how to squat efficiently (wider stance), in my 40ās, and trained two sets of 10 reps with 495lbs.
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Iām back. Didnāt quite finish the cycle strongly. Thursday was horrible I managed to squat 320x2. I suppose itās becoming hard to recover from those sessions so I moved onto the anchor. Whatās funny is I will have to adjust that too
Squat: 295 lbs x 10
New All time Pr
Press: 105 x 11
As a joker set kinda 135x4
Deadlift:
285x5 330x5 360x1
Lol 360 felt like a tank. Iāll probably just do an anchor with 2 main movements each session
I was supposed to do 360x5 then 5x5 with 285.
But hey my squat must possibly be in 395-405 range. So thatās pretty cool.
@T3hPwnisher @dagill2 @flappinit @garagerocker13 @boilerman @strongmanbrett
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Doing well man, keep it up. Do you feel its helping with your ābig pictureā goals?
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It certainly is dagill.
Just need to make cardio a habit.
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Hell yeah man, awesome PR on the squat, congrats!
Iām with you man, eating has become my second job. Keep plugging away dude. Pretty sure youāre gonna beat me to the 405 squat too haha.
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Hell yeah dude, good work! Keep eating and donāt miss on your cardio. Iām up to 6 days a week now just to keep my blood pressure in check and I feel better than ever. Thatās huge weight for your age and duration training.
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Thank you garage. Now I wonder if my deadlift blew up too.
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Squat: planned on doing an amrap with 305 but I chickened out at the 5th rep. Idk why just wasnāt in the mentality
Then I wanted to redeem myself so I just said screw it and just did what I wanted to do.
2 new prs
Press: 130 lbs x 5
Deadlift: 395 lbs x 5
Easy tm finding for next training block.
Iām gonna have to think about what to run in the next block. I donāt think itāll be fullbody.
@garagerocker13 @boilerman
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Sometimes you got it, sometimes you donāt. At least youāre smart enough to do what you can. Good work on the press and deadlift man.
What are your goals for your next training block? Think youāll stick with 5/3/1?
I might just stick with 5/3/1 garage.
I might make a frankenstein tho.
Day 1-Monday
Squat-Tm 3-5
Press- 5x5 fsl
Assistance
Day 2-Tuesday
Rows
Press-10x5 fsl
Assistance
Day 3-Thursday
Press-5s pro
Deadlift- Tm 3-5 reps
Assistance
Day 4-Saturday
Squat-5s pro
Press- 5s pro
Assistance
2 cycles
Anchor
Day 1-Monday
Squat- Pr set
Press- 5x5 fsl
assistance
Day 2-Tuesday
Rows
Press- pr set
assistance
Day 3-Thursday
Press-5x5
Deadlift- Strength (work up to pr with tm or do pr set)
assistance
Day 4-Saturday
Squat- 5s pro
Press- Pr set
assistance
Or I can just do coffinworm
Yep probably just gonna do coffinworm
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Fucking love that program man. Be ready to eat and donāt skimp on the easy conditioning. Youāll need both to recover.
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Congrats on more PRs dude, awesome progress.
Looks like you got it all figured out man, Iāll have to take a look at coffinworm and see what itās like, is it in the forever book?
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Yes it is
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Garage could you tell me how it felt running that program and also the progress you made
Honestly, it was hard even with a super conservative TM and eating enough to gain almost 10 lbs. But my strength was through the roof. Set lifetime PRās on squat and deadlift and came close on bench. It was adequate for press, but thatās just a weird lift for me and Iām still not exactly sure what drives progress. If you want to read through my log on it I think I started in March of this year. The program kept me right on the edge of CNS issues without ever actually taking it too far.
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For the 5x5 sets
do u do 5s pro before doing those sets or do u just do the 5x5 sets