Im around 3lbs a week but ya its killing me strength wise. I think the dead lift being down is due to the prowler work yesterday?
Thinking about things I think I am going to stick to 5/3/1 and get down to 198. I might not do a meet till I have stayed at 198 for a month or 2 to try and get strength back. If I dont do the one on Halloween I will have to wait till the first saturday in February which isnt a bad idea. I dont think
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
I doubt the prowler could take much off a 1rm dead unless your gpp was real shitty, which i doubt it is.
when i cut to 198 i used very low volume and it worked for me, along with a hell of a low of low intensity cardio. I know the merits of more intense cardio, but i was training very heavy during this time and couldn't do both.
3lbs a week sounds like it is to much, i usually aim for around 1/week while losing, but i am happy with a steady half lb if i am maintaining/gaining strength. Can't ever be in a rush in this sport.
I hate commercial gyms with a passion!
I was told I was told it is not good to work Squat and Deadlift in the same day by some goober. He said most people new to lifting make this mistake and he wanted to get me on track? So I played along with it and asked him for his advice on what I should be doing with my training. He said and I quote..... "Each body part should have its own day. Monday- Chest, Tuesday- Quads, Wednesday- Back, Thursday- Tris, Friday- Bi's, Saturday- Shoulders, Abs and Cavles Sunday-off........... I thanked him for his advice and moved on. I wanted to slap the shit out of him though
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
Very Creepy........same guy told me today that I should never pause my benches because you lose power and that in a powerlifting meet he did you didnt have to pause benches. He was talking about the meet that I helped with a few months back........He didnt lift in it lol...
Bench
135x5
185x5
205x5
225x5 all paused
22xx5 all paused
225x5 3 paued 2 touch and go
DB Incline
70x10
80x10
100x8
110x6
Dips
2x10@bw+45
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
So I cant do the raw meet I planned on because no one will switch the on call supervisor for my company. So I have decided the MN State open will be my next meet and i am going to do it equipped.
I wrote out my 19 week plan today for all 3 lifts. high volume for the first month getting used to the gear for squat and bench. Deadlift I am raw doggin so it doesnt really change.
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
So my plan for the squat is something close to 5/3/1 but adapted to gear. After discussing this with Mr.Pegg from elite, this is what I am going to do.
Week 1 3rm in suit bottoms
Week 2 5rm Raw
Week 3 1 rm suit bottoms until 2 months out then straps up
Week 4 deload
Bench I am trying something I think can work
Week 1 3 board 3 rep max shirt
Week 2 2 board 3 rep max shirt
week 3 1 board 3 rep max shirt
Deload
week 1 3 board 1 rep max shirt
Week 2 2 board 1 rep max shirt
Week 3 1 board 1 rep max shirt
week 4 deload
after those 8 weeks I plan on seeing where I am with a legal bench and seeing what i need to work on after those 10 weeks.
Deadlift
Week 1 5rm from deficit
Week 2 3rm from deficit
Week 3 1rm from deficit
Week 4 deload
Week 1 Speed pulls 10x1@50% of 1rm from deficit with mini
Week 2 Rack Pulls work up to 3rm
Week 3 Speed pulls 10x1@ 60% of 1rm from deficit with monster mini
Week 4 deload
Than back to deficit pulls after the last 1RM from there I will be 6 weeks out and I plan on mixing Speed pulls with heavy rack pulls every other week. I dont plan on doing heavy work from the floor until i hit my opener.
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
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