warmed up for about 15 mins various shoulder movements and so on.
Floor Press (worked up to a 1rm, close grip)- 45x10, 95x10, 135x5, 185x5, 225x3, 255x3, 275x3, 295x3, 315x1, 335x1, 365x1, 385x1 new pr, 315x3x2.
decline tri kickbacks- 40lb dbx12x5
reverse close grip pulldowns- 100lbsx12x5
seated db cleans- 20lb dbx10x5
Overall a great day and my pr felt very strong. So far this cycle has been going very well. I’ve been hittin pr’s every week and hopefully it will not stop!!
[/quote]
That’s a huge floor press, man. Awesome work. What is your ROM like on this exercise? I come about an inch from my chest, but for a couple of my friends, the range is more like a 3 board. The great thing about the exercise, though, is that that is where our sticking points are: mine is close to chest, and theirs is past midrange.
Also, what are your flat bench numbers? I imagine you’re moving some serious weight.
[quote]Matgic wrote:
bigflamer wrote: Todays DE Squat Session
*Warmed up with 20 mins on the treadmill followed by a bunch stretching
[u]DE Squat[/u]
-135x10
-165x5
-185x5
-225x3
-Eight sets of 255x3
[u]Plate Pulls w/45lb plate[/u]
-Ten reps w/each leg
[u]Good Mornings[/u]
-95x5
-115x5
-135x3
[u]SLDL[/u]
-135x8
-155x5
-185x3
Hey, what percentage of your max was the squats done with? They seem quite high to be in the 50-60% range in comparisn to your good mornings and SLDLs. I’m just curious.
-MAtt[/quote]
I guess they are pretty high in comparison to the other lifts. The good mornings especially are a movement I’m still getting used to and I wanted to move into them a little easy. I’m starting to get comfortable now with the both of them and I’ll probably start to increase the weight on both lifts.
My posterior chain and grip strength are two things I think I need to work on.
Notes- Really happy with the elevated deadlift progress. A 400 regular pull is so close, I can smell it.
Still sick and haven’t really been getting better. I’ve been trying to cut back on volume in the gym, but it’s hard. I really don’t want to backpedal in progress and I’d like to keep moving forward. If I don’t get better by the end of the weekend, I’ll move down to 2 sets for each assitance exercise.
I would normally be okay with this if it were “neck up” symptoms. But, I have been coughing a lot. Breathing was slightly impaired after the workout.
-MAtt
EDIT: Talked to the school nurse who told me I most likely have a viral infection. She said I should take a week off from the gym. I’m thinking maybe I’d just go in for ME exercises and no assistance work. I really am a stubborn fuck.
Notes- Really happy with the elevated deadlift progress. A 400 regular pull is so close, I can smell it.
Still sick and haven’t really been getting better. I’ve been trying to cut back on volume in the gym, but it’s hard. I really don’t want to backpedal in progress and I’d like to keep moving forward. If I don’t get better by the end of the weekend, I’ll move down to 2 sets for each assitance exercise.
I would normally be okay with this if it were “neck up” symptoms. But, I have been coughing a lot. Breathing was slightly impaired after the workout.
-MAtt
EDIT: Talked to the school nurse who told me I most likely have a viral infection. She said I should take a week off from the gym. I’m thinking maybe I’d just go in for ME exercises and no assistance work. I really am a stubborn fuck.[/quote]
take it easy on the me stuff when sick, it really effects the immune system from what i have read. check pubmed i’m sure there have been studies published there.
todays’s w/o with devildog
DELB
1.Lowbox SQTS with avg.bands-185102 felt pretty good/fast, mostly concentrated on form, used a slightly wider than shouder width stance.
2.sumo deads-3155,5,5 4051,1 4551(easy)495 missed(not happy, but prob should not have even bothered trying this)
3.draper’s top sqt gm’s- 13510,8,4 just really tired at this point, prob should have considered that this was the 3rd day in a row with yesterday being pretty lower body intensive. thats all for today.
DE Box Squat (parallel or slightly below) (Green bands) 10x2 185#- Felt really good. It was the first time I used bands on squats. I think it actually HELPED my form.
Deadlift: 315x5, 315x5, 315x5, 405x3, 315x5 I let Gags talk me into tryin 495 and 455 (missed both…) but I felt pretty damn good anyway.
I’m a raw beginner who is very interested in implementing the WS training method for strength & hyperthrophy gain.
I got a question regarding the DE days. For a beginner who hardly have non existent lifts i.e Squat - 135lbs, BP - 95lbs etc
Should i still incorporate the DE methods because following the Prilpen’s principle i would only be using the bar for the DE squat/BP.
Would it be better to do more RE to gain more hyperthrophy & as one attain more strength then slowly incorporate the DE methods?
If so can anyone post a sample template for me to use as a guide.
[quote]Axe wrote:
I’m a raw beginner who is very interested in implementing the WS training method for strength & hyperthrophy gain.
I got a question regarding the DE days. For a beginner who hardly have non existent lifts i.e Squat - 135lbs, BP - 95lbs etc
Should i still incorporate the DE methods because following the Prilpen’s principle i would only be using the bar for the DE squat/BP.
Would it be better to do more RE to gain more hyperthrophy & as one attain more strength then slowly incorporate the DE methods?
If so can anyone post a sample template for me to use as a guide.
[/quote]
You’ve got it right with the second part. Donnie Thompson over at Elitefts used to recommend doing 6 sets of 5 with a heavier weight in place of your DE training. Also Joe Defranco has a popular method of replacing the DE day with a real RE and taking the first exercise to failure.
So for instance do incline dumbbell presses or a flat bench press with lighter weights for three sets to failure.
The system is about finding weaknesses and right now your “everything” is weak, which is ok! Focus on the basics, getting bigger and stronger. Good luck and if you have any other questions feel free to ask.
Notes- Really happy with the elevated deadlift progress. A 400 regular pull is so close, I can smell it.
Still sick and haven’t really been getting better. I’ve been trying to cut back on volume in the gym, but it’s hard. I really don’t want to backpedal in progress and I’d like to keep moving forward. If I don’t get better by the end of the weekend, I’ll move down to 2 sets for each assitance exercise.
I would normally be okay with this if it were “neck up” symptoms. But, I have been coughing a lot. Breathing was slightly impaired after the workout.
-MAtt
EDIT: Talked to the school nurse who told me I most likely have a viral infection. She said I should take a week off from the gym. I’m thinking maybe I’d just go in for ME exercises and no assistance work. I really am a stubborn fuck.
take it easy on the me stuff when sick, it really effects the immune system from what i have read. check pubmed i’m sure there have been studies published there.
[/quote]
Word man, you’re right. I’ve been trying to remind myself that I’m in this for the long haul, what I lose in a week wouldn’t be anything compared to what I could lose if this gets worse.
ME 3 bd- bar, 95, 135/10, 185/5, 205/5, 225/5, 235/3, 240/3, 250/1, 260/1 (spotter put his hands around it, but it didn’d feel like there was much help).
Tate Presses- 35/6, 40/5 for next 4 sets
BB Row- 135/5, 145/5, 155/5, 155/5, 145/5.
Face Pulls- 80/12, 80/12, 75/12, 80/12.
Pressdowns- 50/12, 55/14, 60/12, 60/10.
Shrugs- 85/15, 85/15, 90/12.
This was another good workout, I felt strong on the bench.
Don’t know how i missed this thread, thought it would be interesting.
I’m 6 ’ 0 " and weigh 197, i turn 45 in june. been pl for about 16 months, training for over 20 years. my ttraining partner is 27 and trained with louie simmons for awhile when he was 16 and broke NY state dead record at the time. best lifts to date
squat 325
dead 430
bench 285
all raw, have shoulder problems and going to try a shirt to see if that helps. tried all types of rehab and it is working but taking it slow.
there was a post earlier about doing de squat and me deads earlier and what my and my partner have found is we go on feel. we never know what type of exercise we are going to do for me stuff but we do switch it up. for example we did manta ray high box squats for an me day this past monday and i did 385, then we decided to do some high rack pulls just above knees as a supplement and decided to max out, we both felt great and i did 510. I could have went higher and felt i could but i stopped because i was happy with that and didn’t want to over do it. anyway i’ll be coming back here, this sounds like a good thread for us pl’ers. today is de bench and we got away from the traditional speed work 8x3. We found out joints taking a beating even with warm ups and upon research and talking with guys like Jim Wendler and others they say stop speed work, it’s working .
today’s w/o
DEUB
1.push press- 95 for 10 sets of 3 with the light bands.
2. Farmer’s walks- 85100,100,50
2b. shrugs-3157,7,6
supersetted these b/c the stupid bally’s i had to go to only had 85lbs db’s, this killed the grip, should have done shrugs first.
3. cable rows- 14015 17012 190*12
4.piston pushdowns with light bands for one set of 40
Taught “Cardio Boot Camp” at the YMCA today, so lots of pushups, ab stuff, and pulldowns/rows (machine). Decided to hit DE Upper later in the day.
DE Upper
Bench Press 8x3 @ 185#: First rep of each set was pause rep followed by two quick ones. I need to find what works best for me on DE day. I have a hard time being explosive off the chest and staying tight and getting leg drive.
3 Board Press w/chains: 135x5, 185x5, 225x5, 255x3 Triple was hard. Really hits the lockout.
DB Press (1st set regular grip, last 4 grip is neutral): 100x9, 50x10, 50x10, 50x10, 50x10
DB Tricep Extensions: 20x15, 30x10, 30x10, 30x10
DB Rows: 60x15, 60x15
Curls
Gym was closing so I had to hurry up, plus I had some light work earlier in the day. Did the 100’s on DB press to shut up the little punk kids who were making smart ass comments about the chains. Plus it kinda made my chest and ego feel good…
-30 minutes walking on the treadmil followed by stretching
[u]DE Bench[/u]
-135x10
-155x5
-Eight sets of 185x3
(I felt like that was really light and since I had my fancy new 1, 2, &3 boards, I decided to give them a try. That was a mistake as the press felt really awkward on my initial attempts at them. I think I need to work on getting comfortable with this movement before I get crazy with the weight again.)
[u]Bent Over BB Rows[/u]
-135x8
-155x5
-165xan ugly 3
[u]Close Grip Presses[/u]
-155x8
-175x8
-185x5
[u]Dips[/u]
-Three sets of three @ BW
-Abdominal work followed by some more stretching
Sometime Between messing around with the board pressing and the Close grip presses, I realized that I fucked something up in my left lat/rear shoulder area. It feels a little better today, however I didn’t leave this particular training session with a good feeling about board pressing. I’ll continue to try and implement them still though. Possibly there’s just a learning curve to using them, we’ll see.
Notes: All done with imini bands. I’m still sick and occasionally coughing up phlegmn but I’m going through a bit of stress right now and not being able to lift if making me go out of my mind.
Does anyone else here let to contribute to my newbie woes…
I’m still contemplating between the Basic Template or WS4SB or the Need Some Mass program (if someone is willing to share)
Does anyone here started training/lifting as a beginner using purely WS?
As this thread is a discussion of the WS/powerlifting method much is not discuss about the nutrition aspect… Would anyone like to post some diet/supplement samples or pictures of their progress?
Thanks in advance
[quote]scottiscool wrote:
Axe wrote:
I’m a raw beginner who is very interested in implementing the WS training method for strength & hyperthrophy gain.
I got a question regarding the DE days. For a beginner who hardly have non existent lifts i.e Squat - 135lbs, BP - 95lbs etc
Should i still incorporate the DE methods because following the Prilpen’s principle i would only be using the bar for the DE squat/BP.
Would it be better to do more RE to gain more hyperthrophy & as one attain more strength then slowly incorporate the DE methods?
If so can anyone post a sample template for me to use as a guide.
You’ve got it right with the second part. Donnie Thompson over at Elitefts used to recommend doing 6 sets of 5 with a heavier weight in place of your DE training. Also Joe Defranco has a popular method of replacing the DE day with a real RE and taking the first exercise to failure.
So for instance do incline dumbbell presses or a flat bench press with lighter weights for three sets to failure.
The system is about finding weaknesses and right now your “everything” is weak, which is ok! Focus on the basics, getting bigger and stronger. Good luck and if you have any other questions feel free to ask.
[/quote]
i think scottis cool put you on the right path, i would’nt worry about DE quite yet
as far as nutrition, i have been usinf Berardi’s Precision Nutrition, although i find it hard to follow on the weekends, that’s my own lazy fault