ME lowerbody
all weights in kilos
ME Deads
5@20 / 60 / 80 / 100 / 105
single leg squats
6 / 7 / 7 @ 2x20 DB’s
pull through
4x8@45
wrist roller
3x6,25 way up & down
I might ask you guys to critique my deadlift form cuz’ I am really not comfortable about it. I’ll let you know.
today’s w/o
DELB
1.Squats(shoulder width)- avg.band + 185lbs for 8 sets of 2
2. GM’s- 185*5,5,4,4
pretty light w/o, starting to get sick.
gags…
at your current strength levels, you shouldn’t be using bands, let alone average bands.
you need to get your base strength up and then you can start adding in some contrast.
When you do start adding in contrast, chains are a good idea then move on to bands. If you don’t have chains, bands would be ok.
DE Squat
Speed Squats + chains- 60-65 lbs of chain, 45, 135, 185 10x2
Speed Pulls- sumo. 225/2, 235/2, 255/2, 265/2, 275/2.
45 raise w/ curl bar- 20/14, 40/14, 50 2x14
Side Raise- 75/15, 80/10
Ab pulldowns- 80/12, 90 2x5
curls
DE Lower
DE Box Squats 185# + 60# chains 10x2: 4 sets on parallel box, 6 sets on lower box, added belt for last 4 sets
Speed Pulls (4 inch defecit) 255# (around 55% 1RM) 10x1
Pull Throughs: 70x15x3, 90x10
Ab Ropes: 95x8,8,6,5,6
Decided I better work on going below parallel with my squat as I don’t want to develope the habit of going paralell or risk going slightly above…I was feeling kinda beat up today from an 11 hour standing shift at the bar last night but did my best to explode off the box and keep good form. Probably will go straight weight for a while to get used to the lower box…
DD
[quote]BOBU wrote:
gags…
at your current strength levels, you shouldn’t be using bands, let alone average bands.
you need to get your base strength up and then you can start adding in some contrast.
When you do start adding in contrast, chains are a good idea then move on to bands. If you don’t have chains, bands would be ok.[/quote]
I will be the first to admit i am not the strongest person, but i’m pretty sure i can handle the bands. thaks for the advice
Hey Guys,
I’m new to this thread. I never post much but read quite a bit on the forums and just so happened to find it. I have been done with college football for several months now and in March I began training for powerlifting. This is what I plan on doing as my athletic endeavor now that football is over. I havent trained for pure powerlifting since high school when I would do 1-2 meets in the winter time between track and football.
Anyways, I have my first real meet in July at the IPA worlds in PA. I have a lot of experience using powerlifting methods, being the strength coach at 2 local high schools, we use a lot of powerlifting influences athletically, as have I throughout my college career. I thought it would be nice for me to post my logs on here and get some opinions as I know I have much to learn and opinions are so helpful.
So without anymore rambling, heres a little template of what my schedule is like now and my current numbers. Thanks guys.
These numbers are all from about 8 weeks ago
Squat(knee wraps and belt) 635
Bench 385
Deadlift 540
5/20
DE lower
speed squats on low box
135x8x2
Speed pulls
225x10x1
plate slides (harder than i thought)
45x3x10
GHR
4x10
45 degree extentions
45x4x8
5/21
de upper
speed bench
135x8x2
dips
bw+65 5x5
tate presses
35’s 4x8
chest supported rows
4x8
face pulls
120 3x10
i have no doubt that you can handle the bands.
my message was more of a relay of Louie’s advice.
of course, his ideas on adding contrast may have changed.
Bench
Close Grip Incline
235x2
205x5x3
Dips
2x15-20
Pulldowns
3x8-12
Facepulls
3x15-20
Bear
DE Bench
Speed Bench + Chains, close grip- 45, 95, 135, 155 8x3, 185/5, 205/5
4 Bd press- 225/5, 235 3x5, 225/7
BB Row- 135/10, 165/5, 160 4x5
Mil. Press- 105/10, 115/6, 115/6
DB Shrugs- 100/15, 100 2x20
Pushdowns- 60 3x15
I forgot to put my first post earlier…so here is what todays work was
Also…starting this week I am going to change my supplemental and accessory volume on my ME days because I think I respond better to lower volume because the last few weeks I have been doing volume like 4x8 or 5x6 and stuff like that and I am getting super sore but I think I was just overtraining a bit because I dont feel like it helped much. So we’ll see how I respond to low volume and higher intensity THROUGHOUT the entire ME workout
ME Upper
1 board press working up to a heavy triple
365, 370, 370, 370 were my last four
then I did 125% of my max (480) for 3x5 5 second negatives. This was actually easier than I thought it was going to be, but still really freakin heavy
Incline Elbows out DB Ext. 5x3@55lbs
Hammer Iso chinup, 5x3@180,230,250,250,250
One arm DB laterals 5x3@45 going left arm for a set and immediately to right arm and back to left.
I attended Berardi and Poliquins G-Flux seminar this weekend so tomorrow I will do some light strongman work, basically conditioning and then hit ME Lower on wednesday. The seminar was awesome by the way!
bear,
Where do you go to school? Is it in Ohio or are you just from ohio?
Alright, I just jumped on the WS train and would like to get feedback on my workouts. I am pretty weak as I have never trained for strength, and wasn’t even able to lift a weight for a brief period due to a heart problem (which is now OK).
Anyways, I don’t know what my 1RM’s are, but I would like to acheive the following by years end:
Bench: 275
DL: 350
Squat: 400
Today was DE bench:
Bench:
65, 75, 95 (warmup)
8 x 3 @ 115
One Arm Tri Extensions:
3 x 6 @ 25
DB Shoulder Press:
3 x 6 @ 35
Lat Pulldowns:
3 x 6 @ 135
Comments? Critique’s? Tomorrow is ME Squat/DL day.
First Post, want to see how everyone else stacks up.
ME Upper
Reverse Green Band Bench 315x1,345x1,365x1,385x1,405x0
Pull Ups Bodyweight(210)
Push Ups
Face Pulls
ME Lower
Parallel Box Squat 315x1,345x1,370x1
Above Knee Rack Lockouts 515x4,585x1,675x1
Back Extensions
Abs
DE Upper
DE Benchpress: 135x3x2, 155x3x6, was feeling good so…185x3, 225x3, 265x1, 295x1(spotter may have touched the bar and my ass came up SLIGHTLY so I’m not counting it as a PR…)
4-Board Press: 225x5, 275x5, 295x5, 315x5
DB Bench (Neutral Grip): 70x10,10,8
DB Military Press (Neutral Grip): 35x15,9
BB Rows: 195x6,6,6,5,5
Neutral Grip Pulldowns: 150x15,12
Pressdowns/Curls
I felt real good today and took advantage of it. My bar speed is getting better and I’m getting more comfortable on the bench. Even on my 265 and 295 attempts I felt pretty damn good. So hopefully 300 (my goal for July 15) is just around the corner. Need to make sure I’m doing stuff for my shoulder health though.
DD
This might seem like a stupid question, but when you guys do face pulls do you feel like you are going to fall forward?
I tried them for my first time today on a lat pulldown machine and felt like i was going to fall forward. Do you have to lean back very far or just a bit?
[quote]Devil0351Dog wrote:
DE Upper
DE Benchpress: 135x3x2, 155x3x6, was feeling good so…185x3, 225x3, 265x1, 295x1(spotter may have touched the bar and my ass came up SLIGHTLY so I’m not counting it as a PR…)
4-Board Press: 225x5, 275x5, 295x5, 315x5
DB Bench (Neutral Grip): 70x10,10,8
DB Military Press (Neutral Grip): 35x15,9
BB Rows: 195x6,6,6,5,5
Neutral Grip Pulldowns: 150x15,12
Pressdowns/Curls
I felt real good today and took advantage of it. My bar speed is getting better and I’m getting more comfortable on the bench. Even on my 265 and 295 attempts I felt pretty damn good. So hopefully 300 (my goal for July 15) is just around the corner. Need to make sure I’m doing stuff for my shoulder health though.
DD
[/quote]
Devil Dog,
its hard to give opinions on here because everybody doesnt know like the specifics of what you respond to in the training, but here are a few thoughts from what I saw in your last log.
You might want to try to pick only 2-3 total accessory lifts but up the volume on those lifts. Bascially picking quality over quantity. Not that the exercises you picked were bad, but the work you do could be of higher quality of you do 2-3 total accessory liftys but up the sets to 3-5 on each one. Louie would say the same thing or so he says “I can do a lot of a few things”
ME Squat/Dead day today.
Pin Pulls:
95, 95, 135 (warmup)
185 x 3
225 x 3
245 x 3
275 x 1
305 x 1
325 Miss
315 x 1
Pull Throughs:
4 x 8
Ab Pulldowns:
4 x 8
Feeling pretty damn good. That is the first time I have deadlifted over 300 lbs. I know they aren’t full deads but it’s still a good feeling.
[quote]SprinterOne wrote:
ME Squat/Dead day today.
Pin Pulls:
95, 95, 135 (warmup)
185 x 3
225 x 3
245 x 3
275 x 1
305 x 1
325 Miss
315 x 1
Pull Throughs:
4 x 8
Ab Pulldowns:
4 x 8
Feeling pretty damn good. That is the first time I have deadlifted over 300 lbs. I know they aren’t full deads but it’s still a good feeling.[/quote]
Congrats Bro!!!