Lol i knew i’d get ripped for my detox! However, i cant argue with the results. My energy levels were high and i still hit pr’s in the gym, despite probably only consuming 1500cals a day for 3 days.
Rest day for me today, DE Lower tomorrow. Will be back on the surge, during and after my training session, so looking forward to a good one.
Good training everyone
Ell
[quote]ChaseT wrote:
I’ve been reading this thread for quite a while and would like some feedback. I’m training for my first powerlifting competition in August. Right now I’m doing a basic 5x5 type program. I’ll post my three previous workouts and then ask my question. I’m 5’8" and around 192lbs at 25 years of age (trying bulk up to the top of the 198lb class).
All weight in pounds. Not currently using any support aside from some Rehband knee sleeves.
05/31/07
Squat (Olympic style)
179x5
224x5
269x5
314x5
359x5
Bench Press
105x5
131x5
157x5
184x5
210x5
Row
105x5
131x5
157x5
184x5
06/02/07
Front Squat
179x5
224x5
269x5
269x5
Standing Press
87x5
105x5
122x5
140x5
Deadlift
269x5
323x5
377x5
431x5
06/04/07
Squat (Olympic style)
179x5
224x5
269x5
314x5
368x3
269x8
Bench Press
105x5
131x5
157x5
184x5
215x3
157x8
Row
105x5
131x5
157x5
184x5
215x3
157x8
Dip
BW+105x5
BW+105x5
BW+105x5
Chin
BW+67.5x5
BW+67.5x5
BW+67.5x5
My pressing strength isn’t up to par with my leg/hip strength. I’m not really concerned with that as I just started doing the bench press for the first time in January. My question pertains to the deadlift. I’ve found that doing the current 4x5 set/rep scheme leaves the top set a real grind.
I’ve been thinking that I need to either deload or modify my set/rep scheme for the deadlift. Do you guys think that doing a single heavy 5 rep work set (after ramping with singles and doubles) would be sufficient to spur progress?[/quote]
Personally i only pull speed deadlifts for singles, and mainly use box squats, good mornings and special exercises(hip pull throughs, RDL’s etc) too bring the deadlift up(ie westside style). I’ve not been doing this long but it seems to work.
Multiple reps on the deadlift just dont seem neccesary when training this way.
Ell
[quote]BigHog wrote:
Good work everyone, I am a big football fan but I’m actually a hockey player. At 250 pound I’m quite large for my sport, weighing anymore has slown me down I find. I realize to be an effective powerlifter I’d have to be SHW just from my height alone.
I find powerlifter makes me alot stronger without necessarily having to put on very much weight if I don’t want to. I’m looking to posting my ME Upper workout tommorow… just doing an assistance day today, nothing special to write about. And meat, your workouts always impress the hell out of me and make me want to get a hell of alot stronger.[/quote]
A SHW powerlifter at my gym is around 350 and plays hockey on a small farm team. He’s been told by NHL guys that he’s the biggest guy they’ve seen on the ice. This year he’s just listing himself as a sub so he can concentrate on setting a few records in PL.
06/06/07 - Upper (ME)
A) Bench (5x5)
barx40
95x20
135x12
185x8
225x5
275x3
320x5x5! (PR)
B) Incline DB Press
80x12
90x12!
90x8!!
C) Serratus Press
225x12
335x8
335x8
I had planned on doing 315 for bench since I only hit 4 reps on my 5th set last week, but I knew that it was because my back was hurting, so I made a small jump to 320.
I almost missed on the 3rd set, and realized that my feet were very narrow, and had no leg drive. Nailed the 4th and 5th set after going very wide on the stance. I’ll move up to 325 or 330 next week.
I was curious to see if setting a 1RM PR (385) on Saturday would have an effect on my bench today, but recovery seemed fine, although I had very little left in the tank for incline DB’s!
[quote]Modi wrote:
06/06/07 - Upper (ME)
A) Bench (5x5)
barx40
95x20
135x12
185x8
225x5
275x3
320x5x5! (PR)
B) Incline DB Press
80x12
90x12!
90x8!!
C) Serratus Press
225x12
335x8
335x8
I had planned on doing 315 for bench since I only hit 4 reps on my 5th set last week, but I knew that it was because my back was hurting, so I made a small jump to 320.
I almost missed on the 3rd set, and realized that my feet were very narrow, and had no leg drive. Nailed the 4th and 5th set after going very wide on the stance. I’ll move up to 325 or 330 next week.
I was curious to see if setting a 1RM PR (385) on Saturday would have an effect on my bench today, but recovery seemed fine, although I had very little left in the tank for incline DB’s![/quote]
Nice PR Modi! You made a good call with your loading on that one.
[quote]Modi wrote:
06/06/07 - Upper (ME)
A) Bench (5x5)
barx40
95x20
135x12
185x8
225x5
275x3
320x5x5! (PR)
B) Incline DB Press
80x12
90x12!
90x8!!
C) Serratus Press
225x12
335x8
335x8
I had planned on doing 315 for bench since I only hit 4 reps on my 5th set last week, but I knew that it was because my back was hurting, so I made a small jump to 320.
I almost missed on the 3rd set, and realized that my feet were very narrow, and had no leg drive. Nailed the 4th and 5th set after going very wide on the stance. I’ll move up to 325 or 330 next week.
I was curious to see if setting a 1RM PR (385) on Saturday would have an effect on my bench today, but recovery seemed fine, although I had very little left in the tank for incline DB’s![/quote]
great job on the continued PR’s!!
And don’t worry about me. It’s not like I pretend that I’m the killer in Silence of the Lambs and stand in front of a mirror putting on lipstick while also hiding my junk between my legs…
or do I??
meat
[quote]maraudermeat wrote:
And don’t worry about me. It’s not like I pretend that I’m the killer in Silence of the Lambs and stand in front of a mirror putting on lipstick while also hiding my junk between my legs…
or do I??
meat
[/quote]Great. Now I’m going to have that visual in the back of my head for the rest of the day. That’s terrific.
[quote]Norweige wrote:
Nice PR Modi! You made a good call with your loading on that one.
[/quote]
Thanks Norweige, worst case scenario I miss a couple of reps, but still get a good struggle in. Then go for it again the following week.
[quote]Modi wrote:
maraudermeat wrote:
And don’t worry about me. It’s not like I pretend that I’m the killer in Silence of the Lambs and stand in front of a mirror putting on lipstick while also hiding my junk between my legs…
or do I??
meat
Great. Now I’m going to have that visual in the back of my head for the rest of the day. That’s terrific.[/quote]
i think my wife has said that when I do
Chris Farrelly’s “Fat guy in a little coat” imitation.
meat
[quote]Modi wrote:
Nice job Phill. How’d you prepare the horse?[/quote]
Round here in Kansas we just ride em home and hack off a warm piece as needed 
Thx bro
Phill
[quote]Norweige wrote:
Modi wrote:
06/06/07 - Upper (ME)
A) Bench (5x5)
barx40
95x20
135x12
185x8
225x5
275x3
320x5x5! (PR)
B) Incline DB Press
80x12
90x12!
90x8!!
C) Serratus Press
225x12
335x8
335x8
I had planned on doing 315 for bench since I only hit 4 reps on my 5th set last week, but I knew that it was because my back was hurting, so I made a small jump to 320.
I almost missed on the 3rd set, and realized that my feet were very narrow, and had no leg drive. Nailed the 4th and 5th set after going very wide on the stance. I’ll move up to 325 or 330 next week.
I was curious to see if setting a 1RM PR (385) on Saturday would have an effect on my bench today, but recovery seemed fine, although I had very little left in the tank for incline DB’s!
Nice PR Modi! You made a good call with your loading on that one.
[/quote]
Agreed damn fine work and way to feel it out
Phill
[quote]maraudermeat wrote:
Modi wrote:
maraudermeat wrote:
And don’t worry about me. It’s not like I pretend that I’m the killer in Silence of the Lambs and stand in front of a mirror putting on lipstick while also hiding my junk between my legs…
or do I??
meat
Great. Now I’m going to have that visual in the back of my head for the rest of the day. That’s terrific.
i think my wife has said that when I do
Chris Farrelly’s “Fat guy in a little coat” imitation.
meat
[/quote]
I think the stronger you get the wierder your sense of humor gets.
I.E Dave Tate, Meat, etc
That being sad I think I am a strong person traped in a weak body but I am trying to change that
[quote]Phill wrote:
Lower ME June 5th 07
This w/o just turned stupid after about 35 minutes maybe in a good way LOL
HMMM gut is feeling a bit ODD from this diet see how she goes in the squatting. Do have good energy kind of jumpy and HOT!!! Diet will take getting used to see if I like it right now feels odd
Warm up dragging very light tire for a bit
LOL OK just didn?t feel good until that 425 x 1 problem. I was and am thinking to darn much its been so long since squatting with BB due to the arm this being just the third time and tonight was just mentally to into it. Hands, feet placement, back, get tight, arm what about the arm Blaa blaa blaa, thinking to MUCH finally shut up and SQUAT
the 425 was very solid, then feel things out 455 no prob, 465 easy go for 2, hey 475 might as well DOG fight LOL. Then just SQUAT 430, 405, 315 just needed to not think and squat.
Upper back has fallen behind a bit for sure even with the SSB squats just the arm ion that side getting tight but hey Im pleased and think if I get my head right, get a few sessions under my belt shut up and squat will be above 500 in no time. Stop thinking and FIRE hit the Gas NOW a bit tentative right now.
2A) GM from Pins (Dead stop mimic DL).
315 x 4
405 x 1 DONE not today
135 x some
3B) High step ups
3 sets body weight just blood flow
3C) decline weighted abs and side bends
3 sets
Rehab curls and tri extensions in rest periods feeling stronger/better by the day
All in all stupid, but good session, then ate a horse. I think that may be an overall PR at this bodyweight as well??
Phill
[/quote]
Good stuff Phill, 475, so 5 plates is what next week?
6/6/07 DE Lower
A)DE 12" Box Squat w/light bands
205 x 2 x 2
215 x 2 x 3
225 x 2 x 3
Starting the bar weight a little lighter and moving it up through the sets works really well. Gonna stick with this tactic. When I come back from my vacation I’m going to do some jump squats for my DE work.
B)DE Dead
335 x 1 x 2
315 x 1 x 3
My deadlift is currently taking a shit. Everything feels slow and heavy.
C)Hammerstrength V-Squat, facing backwards
144 x 10
464 x 8
504 x 8 x 2 (90 lbs. over last week)
D)Single-Leg Back Raise= 15, 12
E)Blast-Strap Fallouts=8 x 3
NOTES: Bodyweight is back down to 227 this morning. 2 more pounds and I’m at my goal weight.
I’m going to stop taking HOT-ROX on Sunday, hoping to have the discipline to hold steady at 225ish for a while. I could still lose more fat without affecting my strength too much.
This would mean a temporary yet complete cessation of even moderate beer consumption. Not exactly a compelling enough reason for me.
2007-6-6
Bench
135x8
165x5
185x5
215x5
240x3,2 (rep PR for this weight)
OH Press (strict,start from bottom)
barx10
95x5
115x5
135x5
160x3,2
Close Grip bench
205x3,3,3,3,3
Pyramiding weightx5’s are not working. Been feeling weaker in these lifts even though the numbers on ME days are still going up. Going back to 5x3’s which do seem to work for me.
[quote]KO421 wrote:
Good stuff Phill, 475, so 5 plates is what next week?
[/quote]
Nah gimme two going back to SSB box squats next week I think or GM’s for a first ME Will be nice to get back and nail 5 solid plate though
Thx
Phill
[quote]Phill wrote:
Modi wrote:
Nice job Phill. How’d you prepare the horse?
Round here in Kansas we just ride em home and hack off a warm piece as needed
Thx bro
Phill
[/quote]
BTW, I looked on Google maps and you are about 4hrs Directly north. I hope you have a comfy couch. One of these weekends I’m showing up…
I’ll make sure there are no holes to dig first. 
Sweet bro let me know might wait for me to get a shitter etc and a couch LOL but hell yhea your not far at all I have family right down near you, My grandma near great salt plain lake usually visit every year on mem. day weekend but didnt. I think some in Tulsa
Its not that horrid of a drive length wise kind of boring
Phill
[quote]4est wrote:
Phill wrote:
Modi wrote:
Nice job Phill. How’d you prepare the horse?
Round here in Kansas we just ride em home and hack off a warm piece as needed
Thx bro
Phill
BTW, I looked on Google maps and you are about 4hrs Directly north. I hope you have a comfy couch. One of these weekends I’m showing up…
I’ll make sure there are no holes to dig first.
[/quote]
[quote]Phill wrote:
Sweet bro let me know might wait for me to get a shitter etc and a couch LOL but hell yhea your not far at all I have family right down near you, My grandma near great salt plain lake usually visit every year on mem. day weekend but didnt. I think some in Tulsa
Its not that horrid of a drive length wise kind of boring
Phill
4est wrote:
Phill wrote:
Modi wrote:
Nice job Phill. How’d you prepare the horse?
Round here in Kansas we just ride em home and hack off a warm piece as needed
Thx bro
Phill
BTW, I looked on Google maps and you are about 4hrs Directly north. I hope you have a comfy couch. One of these weekends I’m showing up…
I’ll make sure there are no holes to dig first.
[/quote]
man love at it’s best. just make sure one of you gets a reach around. there’s no reason to leave a guy hanging. Phill you still don’t have a shitter? man i bet the neighbor is starting to wonder what he is feeding his dog since he’s been finding unusually large piles of shit in his back yard.
How about we have a Westside sleep over. I’ll bring the KY. wait a minute. that sounds gay doesn’t it?
Like I always say- “just guys being guys”
meat
I’m going to start a new thread within this thread titled-“What I learned today on T-Nation” During my day when i get a chance to sit down I usually read through some of the new threads on T-Nation. I try not to make it a habit of responding to threads outside of ours. But today I couldn’t resist.
There’s a thread titled something to the effect of “What people say about your new physique” I can’t really remember. It’s full of people telling stories of how they are huge and people are just so shocked at their hugeness. But when reading this thread I recieved a totally unexpected jem of a saying that will definitely be in my bag of tricks- “the dogs danglees”.
Let me use it in a sentence. I know this guy that is so cool that he is the dogs danglees. This really struck me as funny. Now maybe it’s just me. considering my favorite saying usually just gets a blank stare from most. Like when someone asks a yes/no question that is obviously a yes answer.
most people would say -“does a bear shit in the woods?” Well, I would say-“does a cat have an ass?” both are definitely yes answers.
maybe I shouldn’t drink a bottle of Captain Morgan and then post on here. I will probably read this tomorrow and say- Huh??
meat