5x5 Monday
Oly Squats
250 x 5 x 5
Bench (5RM)
135x5
175x5
195x5
215x5
235x4 (spotter touched bar on 5th rep)
Barbell Rows
200 x 5 x 5
Accessory was Tri’s and abs as usual. That’s it. Going to have to try 235 x 5 again next week because I missed the 5th rep. This is the start of week 3 and that’s the first time I missed my rep goal so my conservative plan seems to be working. Take care, and good luck training everyone.
Gimp upper ME Upper May6th 07
Still taking it easy on wrist also flood / rain here on top of it all shitter is backed up looks like blown pipe from Tree roots. I got to watch the water rise as it rained 9 friggin inches didn?t quite come in house So now have ability to wipe my butt with my right hand but no damn crapper LOL HA prob be excavating soon
So between working on that etc got this in
1A) OH DB Press strict
35 x 10
60 x 10
70 x 8
80 x 8
90 x 5
100 x 4
110 x 1,2,2
80 x 6
60 x 13
No pushing don?t think wrist would handle it didn?t have to really clean these getting stronger just kinda popped em up and go. 110 a bit iffy on the wrist but tied PR twice so all good
1B) one arm Pull down
3 warm ups
130 x 5 (9sets)
2A) Cable press
These are kind of like an extreme ROM decline press I lean against a pole to avoid using body weight
70 x 11
80 x 7
90 x 5,5
50 x 17
2B) DB row
130 x 5 (5 sets)
3A)
Bench leg raises
5sets
3B)
Light cable work for bad arm shoulder and good arm prehab
That?s all not to shabby
Phill
[quote]Dre Cappa wrote:
5x5 Monday
Oly Squats
250 x 5 x 5
Bench (5RM)
135x5
175x5
195x5
215x5
235x4 (spotter touched bar on 5th rep)
Barbell Rows
200 x 5 x 5
Accessory was Tri’s and abs as usual. That’s it. Going to have to try 235 x 5 again next week because I missed the 5th rep. This is the start of week 3 and that’s the first time I missed my rep goal so my conservative plan seems to be working. Take care, and good luck training everyone.
[/quote]
Nice work Dre. You should be able to hit 235x5 next week, and then start making small (5lb) jumps from there. Don’t be surprised at that point if your sets look like 5,5,5,4,3 then x 5,5,5,5,4 or something similar. It’s just a matter of getting one more rep on one of your sets each week. Good to hear it’s working out for you. Keep it up.
Big disappointment yesterday. First off, I was supposed to be deloading, but after working up to 80% on my free squat, I was all pumped and decided it wouldn’t hurt to see what my deadlift was up to. Now it was 350 months ago, and since then I’ve started using ME/DE/RE methods and increased my squat and my bench, so I was hoping for around 400 on my dead. I couldn’t even get 345 off the floor, 315 was a grinder.
WTF.
I haven’t done any direct deadlift work, but I have been hitting the posterior chain in accessory movement and with GMs. I do really need to deload, my joints were killing me from having to run a lot lately. But still, 345 should have been cake, right?
I guess I just need to incorporate speed pulls on dynamic day and maybe some deficit and snatch grip pulls for ME.
Also, when i failed. I felt like my back and lats started pulling and I couldn’t get my hips to work while on the floor. I think I’ve always broken off the floor with my back and brought my hips in later. Any Ideas???
[quote]evansmi wrote:
Big disappointment yesterday. First off, I was supposed to be deloading, but after working up to 80% on my free squat, I was all pumped and decided it wouldn’t hurt to see what my deadlift was up to. Now it was 350 months ago, and since then I’ve started using ME/DE/RE methods and increased my squat and my bench, so I was hoping for around 400 on my dead. I couldn’t even get 345 off the floor, 315 was a grinder.
WTF.
I haven’t done any direct deadlift work, but I have been hitting the posterior chain in accessory movement and with GMs. I do really need to deload, my joints were killing me from having to run a lot lately. But still, 345 should have been cake, right?
I guess I just need to incorporate speed pulls on dynamic day and maybe some deficit and snatch grip pulls for ME.
Also, when i failed. I felt like my back and lats started pulling and I couldn’t get my hips to work while on the floor. I think I’ve always broken off the floor with my back and brought my hips in later. Any Ideas???
[/quote]
the EXACT same thing happened to me. How long ago did you last pull?
Some people say you don’t have to pull often to bring your DL up that dosn’t work for me… I did the Coan/Philipi DL routine to bring it back up, which is mainly a bunch of speed pulls followed by a somewhat heavy 2rep set and a bunch of acc work
[quote]evansmi wrote:
Big disappointment yesterday. First off, I was supposed to be deloading, but after working up to 80% on my free squat, I was all pumped and decided it wouldn’t hurt to see what my deadlift was up to. Now it was 350 months ago, and since then I’ve started using ME/DE/RE methods and increased my squat and my bench, so I was hoping for around 400 on my dead. I couldn’t even get 345 off the floor, 315 was a grinder.
WTF.
I haven’t done any direct deadlift work, but I have been hitting the posterior chain in accessory movement and with GMs. I do really need to deload, my joints were killing me from having to run a lot lately. But still, 345 should have been cake, right?
I guess I just need to incorporate speed pulls on dynamic day and maybe some deficit and snatch grip pulls for ME.
Also, when i failed. I felt like my back and lats started pulling and I couldn’t get my hips to work while on the floor. I think I’ve always broken off the floor with my back and brought my hips in later. Any Ideas???
[/quote]
I’ve seen a fair amount of this lately. While Westside’s general approach is train the squat and the deadlift will follow, it doesn’t always work that perfectly.
Some people need to train their deadlift with heavy loads in order to get results. This could be the case for you, or it could simply be that you haven’t pulled heavy for a while, and it will take a couple of heavy DL sessions before you see the increase that you expected.
You may want to include deficit deads, snatch grip deads or even regular deadlifts on your Lower (ME) days and see how you respond.
Deload, and then try it again.
05/08/07 - Stuff (RE)
A) Reverse Grip BOR
barx12
135x10
185x8
225x6x3
B) Shrugs
225x10
315x8
405x6x4
C) Rope Face Pulls
80x10
110x8
140x8
140x6x2
D) Preacher EZ Curls
Wide Grip
EZ+50x12
+70x10
+90x10
+110x8!
Narrow Grip
+50x20!
+70x15!
+90x10!
Backed off a little on shrugs since 465 was feeling less controlled (i.e. more of a power shrug) last week. Overall everything feels strong. I really don’t feel like backing off this week, as I know I would hit a bunch of new PR’s, but I’ll save it for the meet on the 19th.
I’ve found that I can’t take a full week off and come back at my strongest, it usually takes one or two sessions after a full week off before I fell 100%.
That’s why next week I’ll get a couple of easy workouts (yes I said workout rather than training) so I’ll be itching to lift heavy on that Saturday. It’s all about figuring out what works best for you.
this could very well be my favorite thread on this site, ever.
that being said:
got ME lower tonight, looking for a good ME exercise- like everyone else, bottom of the squat is the weakest (duh) and also the weak point in my deads is off the floor. suggestions?
btw, have already incorporated some speed pulls from a 4" box as my second exercise on DE lower day.
thanks!
[quote]dez6485 wrote:
this could very well be my favorite thread on this site, ever.
that being said:
got ME lower tonight, looking for a good ME exercise- like everyone else, bottom of the squat is the weakest (duh) and also the weak point in my deads is off the floor. suggestions?
btw, have already incorporated some speed pulls from a 4" box as my second exercise on DE lower day.
thanks![/quote]
If you are weak out of the bottom- hit box squats below parallel and make sure to release the hips on every rep.
Also, paused squats and good morning squats are good ideas. Paused leg presses are good for the dead and the squat. Other ideas are heavy front squats to box or full ROM, RDL’s, Olympic squats, Hack squats with barbell, Good mornings, Pull throughs, and work the speed with box squats and deads.
you may also have some form issues. Get some vids up for us to tear apart.
meat
[quote]Phill wrote:
Gimp upper ME Upper May6th 07
Still taking it easy on wrist also flood / rain here on top of it all shitter is backed up looks like blown pipe from Tree roots. I got to watch the water rise as it rained 9 friggin inches didn?t quite come in house So now have ability to wipe my butt with my right hand but no damn crapper LOL HA prob be excavating soon
So between working on that etc got this in
1A) OH DB Press strict
35 x 10
60 x 10
70 x 8
80 x 8
90 x 5
100 x 4
110 x 1,2,2
80 x 6
60 x 13
No pushing don?t think wrist would handle it didn?t have to really clean these getting stronger just kinda popped em up and go. 110 a bit iffy on the wrist but tied PR twice so all good
1B) one arm Pull down
3 warm ups
130 x 5 (9sets)
2A) Cable press
These are kind of like an extreme ROM decline press I lean against a pole to avoid using body weight
70 x 11
80 x 7
90 x 5,5
50 x 17
2B) DB row
130 x 5 (5 sets)
3A)
Bench leg raises
5sets
3B)
Light cable work for bad arm shoulder and good arm prehab
That?s all not to shabby
Phill[/quote]
not too shabby at all 
that’s a lota work to get in with all the other ‘crap’ you got goin on. (pun intended)
c.
[quote]maraudermeat wrote:
dez6485 wrote:
this could very well be my favorite thread on this site, ever.
that being said:
got ME lower tonight, looking for a good ME exercise- like everyone else, bottom of the squat is the weakest (duh) and also the weak point in my deads is off the floor. suggestions?
btw, have already incorporated some speed pulls from a 4" box as my second exercise on DE lower day.
thanks!
If you are weak out of the bottom- hit box squats below parallel and make sure to release the hips on every rep.
Also, paused squats and good morning squats are good ideas. Paused leg presses are good for the dead and the squat. Other ideas are heavy front squats to box or full ROM, RDL’s, Olympic squats, Hack squats with barbell, Good mornings, Pull throughs, and work the speed with box squats and deads.
you may also have some form issues. Get some vids up for us to tear apart.
meat
[/quote]
thanks for the response, box squats it is! think i may throw in a few sets of paused leg press as well, never thought of that.
sorry, no camera!
[quote]dez6485 wrote:
thanks for the response, box squats it is! think i may throw in a few sets of paused leg press as well, never thought of that.
sorry, no camera![/quote]
dez, I’ve only been doing box squats (14")for a few weeks, but I’m loving them. It’s a great way to check depth, and I feel much more powerful out of the hole. I’ve also noticed that I ‘sit back’ more on my DE squats. Good luck.
thanks for the response, box squats it is! think i may throw in a few sets of paused leg press as well, never thought of that.
sorry, no camera![/quote]
there’s a simple technique that you can try for your squats that you may not be doing right now to help get you out of the hole…
when you hit the bottom, pull you elbow forward and force your traps into the bar. this will keep your back arched and the weight centered. Many people allow their elbows to drift back and they lose there tight arch and the weight gets in front of them.
good luck,
meat
Hey guys, I hope there is room in this thread for another Dre! I’ve read through a lot of this thread but obviously not all of it because it’s freakin’ huge!
I just bought the 12 Week Beginner’s Manual from Elite and am starting tonight. I’m new to this type of training but really want to focus on powerlifting. I’m hoping that I can bounce any questions I might have off you guys.
My current PRs are:
405 dead
255 bench
325 squat
All of these were done raw and without a belt. You guys have a great thread here and I’m hoping that I can learn a ton.
[quote]dre wrote:
Hey guys, I hope there is room in this thread for another Dre! I’ve read through a lot of this thread but obviously not all of it because it’s freakin’ huge!
I just bought the 12 Week Beginner’s Manual from Elite and am starting tonight. I’m new to this type of training but really want to focus on powerlifting. I’m hoping that I can bounce any questions I might have off you guys.
My current PRs are:
405 dead
255 bench
325 squat
All of these were done raw and without a belt. You guys have a great thread here and I’m hoping that I can learn a ton.[/quote]
Nope, sorry. Can’t post here until you’ve read through the whole thing. Just kidding. Welcome. Hopefully you can learn a little from us and we can learn a little from you. But if you get a chance, go back and read through the old postings whenever you get a chance. I’m still doing it, and there is a ton of good information there.
[quote]maraudermeat wrote:
thanks for the response, box squats it is! think i may throw in a few sets of paused leg press as well, never thought of that.
sorry, no camera!
there’s a simple technique that you can try for your squats that you may not be doing right now to help get you out of the hole…
when you hit the bottom, pull you elbow forward and force your traps into the bar. this will keep your back arched and the weight centered. Many people allow their elbows to drift back and they lose there tight arch and the weight gets in front of them.
good luck,
meat
[/quote]
great tip! ill keep that in mind, thanks. thanks modi for your response too.
Warmup/prehab
Shoulder Horn 15lbs. - 2 x 12
Pro-Grip Face Pulls 50 lbs. - 2 x 12
#2 Band Piston Pushdown 30-40?
ME Bench
135 x 10
185 x 3
205 x 2
225 x 1
250 x shithsdnnjoisdflase
205 x 3 1-board
205 x 3 1-board
would have done a couple more 1-boards but everybody had left the gym.
I TOTALLY screwed up the 250 attempt. It hit really high on my chest and completely out of the groove. Being psyched is good. Being psyched and a dumbass not paying attention is bad.
Since everyone had left the gym, I needed to find another chest/pressing exercise I could do without a spotter. So, I stuck 2 barbells across the pins in the power rack and did dips.
Rack Dips - 7,8,10,10
Rack Rail Chins - 10,10,10 (with R/P)
Rack Pin Chins - 10 (with R/P) - first time doing these - felt good
[quote]dre wrote:
… I’m new to this type of training but really want to focus on powerlifting. I’m hoping that I can bounce any questions I might have off you guys.
My current PRs are:
405 dead
255 bench
325 squat
All of these were done raw and without a belt. You guys have a great thread here and I’m hoping that I can learn a ton.[/quote]
YES! A bench that is close to mine. Welcome aboard.
[quote]KO421 wrote:
evansmi wrote:
Big disappointment yesterday. First off, I was supposed to be deloading, but after working up to 80% on my free squat, I was all pumped and decided it wouldn’t hurt to see what my deadlift was up to. Now it was 350 months ago, and since then I’ve started using ME/DE/RE methods and increased my squat and my bench, so I was hoping for around 400 on my dead. I couldn’t even get 345 off the floor, 315 was a grinder.
WTF.
I haven’t done any direct deadlift work, but I have been hitting the posterior chain in accessory movement and with GMs. I do really need to deload, my joints were killing me from having to run a lot lately. But still, 345 should have been cake, right?
I guess I just need to incorporate speed pulls on dynamic day and maybe some deficit and snatch grip pulls for ME.
Also, when i failed. I felt like my back and lats started pulling and I couldn’t get my hips to work while on the floor. I think I’ve always broken off the floor with my back and brought my hips in later. Any Ideas???
the EXACT same thing happened to me. How long ago did you last pull?
Some people say you don’t have to pull often to bring your DL up that dosn’t work for me… I did the Coan/Philipi DL routine to bring it back up, which is mainly a bunch of speed pulls followed by a somewhat heavy 2rep set and a bunch of acc work
[/quote]
Ill add yes I agree the DL need to be in the rotation as well not all the time but dont leave it use a form of it as a second like RDL’s etc. then also have it in the ME rotation for me thats once every 6 weeks or so.
Dont overlook the running etc if youve been doing a lot as well
Phill
[quote]maraudermeat wrote:
dez6485 wrote:
this could very well be my favorite thread on this site, ever.
that being said:
got ME lower tonight, looking for a good ME exercise- like everyone else, bottom of the squat is the weakest (duh) and also the weak point in my deads is off the floor. suggestions?
btw, have already incorporated some speed pulls from a 4" box as my second exercise on DE lower day.
thanks!
If you are weak out of the bottom- hit box squats below parallel and make sure to release the hips on every rep.
Also, paused squats and good morning squats are good ideas. Paused leg presses are good for the dead and the squat. Other ideas are heavy front squats to box or full ROM, RDL’s, Olympic squats, Hack squats with barbell, Good mornings, Pull throughs, and work the speed with box squats and deads.
you may also have some form issues. Get some vids up for us to tear apart.
meat
[/quote]
Um yes to the above
Phill