I need to start making new ground on excercises not just going for new weights all the time, which is what you said.[/quote]
You need to systematically rotate exercises. Understand THAT.
Constantly doing the same exercises heavy all the time makes you stall.
Do the lower body training that I suggested. You can do Rack Pulls as one of the Max Effort Deadlift exercises you cycle through. Doing Heavy Rack Pulls all the time will kill you. It’s not an assistance exercise the way 45’ Back Raises and GHRs are. They can’t be done around the clock.
I need to start making new ground on excercises not just going for new weights all the time, which is what you said.
You need to systematically rotate exercises. Understand THAT.
Constantly doing the same exercises heavy all the time makes you stall.
Do the lower body training that I suggested. You can do Rack Pulls as one of the Max Effort Deadlift exercises you cycle through. Doing Heavy Rack Pulls all the time will kill you. It’s not an assistance exercise the way 45’ Back Raises and GHRs are. They can’t be done around the clock.
[/quote]
then I’ll drop rdls and add rack pulls as a ME movement. The 9 day week is staying for now.
I can get your boards made sometime in coming couple weeks . my combos are a 1 brd , 2 brd , and 3 brd ; each combo has velcro to allow combining to 4 and 5 board .
6 inches by 12 inches sound good ? that size allows the use of a strap to secure then to your chest for when you have nobody to hold them
would you mind taking a look at my log when ya got a spare minute ?
nobody but Zep looks at it (must be kinda boring…haha), and I know I cant be doing everything right as far as programming goes .
no offense to Zep though .
[quote]marlboroman wrote:
I can get your boards made sometime in coming couple weeks . my combos are a 1 brd , 2 brd , and 3 brd ; each combo has velcro to allow combining to 4 and 5 board .
6 inches by 12 inches sound good ? that size allows the use of a strap to secure then to your chest for when you have nobody to hold them [/quote]
I’m araid of doing a supramax bench press on a flat bench right now (shoulder). I appreciate it, though.
[quote]zephead4747 wrote:
marlboroman wrote:
back to Zep
would you like to take a look at my Westside manuals ? lots of programming ideas .
sure. What days of the week do you bench?[/quote]
next bench is (RE) either tomorrow (Monday) or Tuesday . then again (ME) on Thursday or Friday . back to 3/week for now . but I dont always stick to a regimented schedule (same days per week)…my lifting schedule pretty much revolves around other obligations .
I could probably drop them off at North at a time when you’re gonna be there . week after this up-coming ?
I have the Beginner’s manual , Training Template manual , and Wendler’s 3-a-Week manual . the 3-a-week was an e-book , so I gotta get it in a binder yet . even the Beginners manual may have some ideas for ya.
as far as the boards go , I’ll slap them together and drop them off in a couple weeks . that way you got 'em when you need 'em . they dont cost me anything to make.
one thing I’ve discovered with boards is narrow-grip high-board press (3,4,or 5 board), used on RE day (5x10) tricep rotation. smashes the triceps without frying my elbows , and shoulder-friendly .
wanna start using them as heavy tri work on ME day , but only with a spotter…not sure about supra-max triples and doubles off high-board without a spotter . I use 1-board in my ME rotation as well .
[quote]marlboroman wrote:
zephead4747 wrote:
marlboroman wrote:
back to Zep
would you like to take a look at my Westside manuals ? lots of programming ideas .
sure. What days of the week do you bench?
next bench is (RE) either tomorrow (Monday) or Tuesday . then again (ME) on Thursday or Friday . back to 3/week for now . but I dont always stick to a regimented schedule (same days per week)…my lifting schedule pretty much revolves around other obligations .
I could probably drop them off at North at a time when you’re gonna be there . week after this up-coming ?
I have the Beginner’s manual , Training Template manual , and Wendler’s 3-a-Week manual . the 3-a-week was an e-book , so I gotta get it in a binder yet . even the Beginners manual may have some ideas for ya.
as far as the boards go , I’ll slap them together and drop them off in a couple weeks . that way you got 'em when you need 'em . they dont cost me anything to make.
one thing I’ve discovered with boards is narrow-grip high-board press (3,4,or 5 board), used on RE day (5x10) tricep rotation. smashes the triceps without frying my elbows , and shoulder-friendly .
wanna start using them as heavy tri work on ME day , but only with a spotter…not sure about supra-max triples and doubles off high-board without a spotter . I use 1-board in my ME rotation as well .
[/quote]
sweet deal. My next ME day is friday. Our powerlifting team will hopefully be training together MWF. But I can blow that off and lift with you since it’s in the same time frame if you need someone to bench with.
My lower back is the weakest link in the deadlift.
My next ME lift will be deadlifts standing on 1 or 2 plates with chains on the bar. I’ll be doing db rows, cable rows, gms, back extentions, curls for assistance. I plan on hitting a heavy double or triple and then doing 1-3 extra sets with a bit less weight. I’m not doing any real volume on my competition lifts, and that needs to change.
Tomorrow I squat, same stratagy. Heavy set then take off some weight and work in the high %s but with more attempts.
squat:
185x3
225x3
275x1
315x1
felt ridiculously heavy. but deep.
nothing heavier, a few missed attempts then
275x2
My lower back is making me fall forward losing my center of gravity. I need to bring up lower back strength, starting a thread on that later tonight. I’ll probably be doing a LOT of beltless work for squats for the next few weeks.
glute hams
mex10
+25x8sloppy PR
Smith squats
attrocious, my lower back held me back not even going to post weights. it was shitty.
squat:
185x3
225x3
275x1
315x1
felt ridiculously heavy. but deep.
nothing heavier, a few missed attempts then
275x2
My lower back is making me fall forward losing my center of gravity. I need to bring up lower back strength, starting a thread on that later tonight. I’ll probably be doing a LOT of beltless work for squats for the next few weeks.
glute hams
mex10
+25x8sloppy PR
Smith squats
attrocious, my lower back held me back not even going to post weights. it was shitty.
lat pulldown
170x8PR?
leg extention:
150x10
170x10
200x10
250x20
260x20[/quote]
I had the same problem. But if you do some ab work after you squat, this should help you from leaning forward… Your deadlift is really good, so your lower back shouldnt be the problem.