I decided to start back up by having a low volume Max Deadlift Session.
Deads - 225x5, 295x5, 365x1, 395x1 and 405x1
Hua! 405lbs Deadlift! Thats a big ol' PR!
I'll rest the remainder of the weekend and will start back up on Monday in earnest.
After a discussion that I've had in the training section regarding how to improve my deadlifts I'm contemplating starting Wendler's 5/3/1. However, I don't have a squat rack so I'm not sure how I could do that. I squat off of sawhorses. So, everything comes out of the bottom position. If I can get it up off the rack then I can do at least 3 reps with it. But, perhaps I just don't do singles on squats?
Have you read 5-3-1? You aren't really working with max weights or singles.
Do, I need the book? Is there some subtlety that I've missed.
My goal is max strength. So, I need to be doing more max weights and singles. This is what has been pointed out to me. My behaviors aren't matching my goals!
Glad to see you're feeling better. Congrats on reaching your deadlift goal - almost two months ahead of time!
Quote:
Originally Posted by Mahler
Had to stop in and make my congrats official right here in your training log. Nice job on the dead.
Quote:
Originally Posted by kfisherx
Sorry to hear about the sickies. Am looking forward to watching you train for power competition. I agree you have the potential for it!
Thanks everyone! I haven't decided for sure if I'll compete. But, I'm definitely leaning that way. What do I have to lose? I wonder what would've happened if I hadn't waited until I turned 34 to start lifting?!?!?
Surprisingly, it doesn't seem like there is that many competitions in my area. But, I'm going to start checking out Pennsylvania, and Deleware events as well.
Awesome new Avi, Karla!
If I do decide to do 5/3/1 or prep for a competition I'm debating starting a new log. Haven't decided yet.
So, I've decided that I'm going to do 5/3/1 moving forward. It's been pointed out to me a few times (in the log and elsewhere) that what I'm doing, while it is working, isn't ideal for my goals. It is with a small amount of apprehension that I make this switch. But, I believe that I need to make some changes and the program does make sense to me. I do worry about the low volume. But, the track record seems to be very good.
Deadlift: 364.5
Squat: 247.5
Bench: 202.5
Military Press: 132.3
Week One should look like this:
Monday: Military Press
5x85
5x100
5+x115
Tuesday: Squat
5x160
5x185
5+x210
Wed. Cardio
Thursday: Bench
5x130
5x150
5+x175
Friday: Deadlift
5x235
5x275
5+x310
My theory for accessory work (at least for now) is to do one additional exercise for the agonists in the main lift, and two for the antagonist. So, one additional press and two pulls on the upper body days....for example.
5x85lbs. Snapping out the reps!
5x100lbs.
8x115lbs.
Accessory Work:
One Arm DB Shoulder Press - 4x6 each side @45lbs.
Pull Ups - 4x6
Face Pulls - 4x10 @50lbs.
It was shorter and a little more intense than I expected!
Quote:
Originally Posted by DKing
http://www.marylandpowerlifting.com/ No idea how close any of this stuff is too you, but it will have most of the info for Powerlifting in your area.
Danny
Thanks so much for your help! I got the spread sheet that you sent. I also read the other stuff. And I went to the MD Powerlifting link and e-mail the meet director regarding an upcoming meet in December. Though I'm not sure if I'm really ready to compete in just 4 weeks! There is one in February that might be better.
Seriously, I can't tell you guys how much this site, the log, and the support is helping me. I just can't even tell you.
But, now there is a baby crying....so I really can't tell you.....
My training partner and I were supposed to be getting back together this week. It was six weeks from when he broke his ribs. We were supposed to start up yesterday, but I was up all night with a sick kid and called to cancel. Today he didn't show up. So, in theory we're back on.....
I did my session last night, and got up at 4:30am for the session this morning. Perhaps that's why....
This was the laziest training session I've ever had!
Cycle 1
Week 1 3x5 at 65, 75, 85 Session 2
Back Squats
5x115lbs.
5x115lbs.
5x160lbs.
5x185lbs.
5x210lbs. Oh, I definitely left one in the tank!
Accessory Work:
DB Swings - 4x25 at 25lbs.
Initially I'd thought that I do this breakdown:
Mon - Overhead Press
Tues - Squat
Wed - Track Intervals
Thur - Bench
Friday - Deadlift
But, I think that this makes more sense:
Mon - Squat
Tues - Bench
Wed - Track Intervals
Thur - Overhead Press
Friday - Deadlift
The primary reason is to put some more space between the squats and the sprints on Wednesday. Plus that puts some sort of anaerobic lower body work on Mon, Wed, and Friday. Also, this gives the bench press more priority since I'll be doing it earlier in the week while I'm a little more fresh. OHP gets the shaft, but it's not a competitive lift. I'd prefer to do the OHP's on Saturday instead of Thursday. That would work out better for recovery. And if my training partner doesn't show on Thursdays that's what I'll do. I think this is the best compromise. So, next week I'll follow that routine.
Thanks so much for your help! I got the spread sheet that you sent. I also read the other stuff. And I went to the MD Powerlifting link and e-mail the meet director regarding an upcoming meet in December. Though I'm not sure if I'm really ready to compete in just 4 weeks! There is one in February that might be better.
Seriously, I can't tell you guys how much this site, the log, and the support is helping me. I just can't even tell you.
But, now there is a baby crying....so I really can't tell you.....
No problem with the help. Glad the stuff helped.
If I were you I would go the the meet in December just to watch. It is a lot different than just lifting in the gym. See how things run, meet some of the people, etc... and then plan to hit the Feb meet.
I like the new plan lay out too. I like to separate my squats and overheads because I think they tend to mess with each other a bit so the new plan works well.
Good Luck,
Danny
__________________
Limitations are for people who have them.
Have you considered doing Eric Cressey's Maximum Strength program? Is there a reason you chose 5/3/1 over Maximum Strength? I have read the book and will probably attempt the program at some point. I am relatitively new to lifting (have always been more of an endurance athlete), and working through some of the NROL programs, but when I get some more lifting experience and basic strength I think the Maximum Strength program sounds like a good challenge.
Have you considered doing Eric Cressey's Maximum Strength program? Is there a reason you chose 5/3/1 over Maximum Strength? I have read the book and will probably attempt the program at some point. I am relatitively new to lifting (have always been more of an endurance athlete), and working through some of the NROL programs, but when I get some more lifting experience and basic strength I think the Maximum Strength program sounds like a good challenge.
I have. It's one of the few books that I have. But, some of his exercises and protocols require equipment that I don't have. With 5/3/1 all I need is a barbell. I'd like to do maximum strength at some point.
OK, I couldn't leave well enough alone and wanted to add in the accessory work that I missed this morning. So, I have a ten minute long jelly-leg-inducing workout before dinner.
Exercise
1A. Split Squats - 4x8 each side with 50lbs.
1B. Good Mornings - 4x6 with 135lbs.
Now, I have to bathe the kids. I'm so tempted to jump in there with them. Intervals tomorrow at 5am are going to suck!
If I were you I would go the the meet in December just to watch. It is a lot different than just lifting in the gym. See how things run, meet some of the people, etc... and then plan to hit the Feb meet.
I sent an e-mail to the meet director. We'll see how he responds, but I like that idea!
And I went to the MD Powerlifting link and e-mail the meet director regarding an upcoming meet in December. Though I'm not sure if I'm really ready to compete in just 4 weeks! There is one in February that might be better.
You'll be fine either way.
Here is a repeat of an older post of mine.
You can ignore what I said about the belt as you don't use one.
Not using one is OK.
I've been to several and they are all pretty courteous and supportive of new people.
Here's a few tips from my experiences.
Belt.
They usually won't allow padded belts. Get one of the plain leather ones if you don't already have one. They are hard to find in stores, but you can order them off the internet.
I had one of those padded "Gold's Gym" ones I got from Wal-Mart for less than 20 bucks.
Cheap SOB that I am I took a single edge razor blade and carefully and neatly cut out the padding.
Socks.
For Deadlifts they will want you to have socks that come up to your knees. That way when you skin your shins pulling the bar up the blood won't show and freak people out.
You can buy special Deadlift socks or you can go the cheap SOB route like I did and buy a pair of extra-large, extra long heavy socks from a military surplus store for about 3 bucks, cut the toes out of them, and pull them up to your knees.
Bench Press.
Lots of people miss the Bench Press because they don't follow the commands.
There are three. First you take the weight out of the rack. The spotters will help you if you want.
Then you need to hold that weight until the head judge sees you have control. This is only about a second or so. Wait until you hear him say "start", then lower the weight to your chest.
No, you can not bounce the bar off your chest like it's a trampoline. You gotta hold it on your chest until the head judge says "start".
Then you press the weight up. Once you get it locked out, and here is where a lot of people miss their lift, you have to hold it there until the judge says "rack". Then put it in the rack.
I've seen quite a few lifters miss on this, especially after a difficult lift, because the natural instinct is, as soon as that lift is over you throw it in the rack.
So remember, there are three times you have to hold that weight still and wait for a command. The wait is never very long, usually a second at most.
To make it easy on myself I do all my workout reps in meet form.
Squats.
The most common way that people miss squats is that they don't go low enough.
I have a plastic milk crate in my garage that is 12" high, well below parallel for me. I do all of my squats as touch and goes down to this crate. I have never missed a squat in a meet.
The three lifts are in the following order.
Squat, Bench Press, Deadlift.
You get three attempts at each.
Always start with a weight that you know you can lift easily. If you miss a lift for any reason you have to make your next attempt with a weight at least as heavy as your last lift.
I remember this post. I think about it often. It wasn't until I read this that I realized it might be more involved than I realized. I have no idea that there were commands or anything like that. I appreciate the time that it took to write it all out. Thanks!
As for the belt, I may very well get one and get used to using it.
I wonder what would happen if I used a belt and started using creatine!
1B. One Arm Pull Down - PR is 6x6 @ 80lbs.
3x90
4x80
6x70
6x70
5x70
1C. Elevated Push Ups
5x15 at bodyweight
Notes
It was a little humbling to do sets of 5 at 130lbs. I felt a little ridiculous. However, it did give me an opportunity to look at my technique. I think I uncovered some things about how I was benching in the past. So, perhaps I'll be able to use this to improve in the future....that's the point afterall!
Didn't get much time to do accessory work due to some unfortunate circumstances.
Notes
[edited for time and content]
My training partner was back lifting with me this morning. We did our warm up jog and the first few sets of warmup deadlifts. He was feeling fine. No issues with the healed up ribs.
I did 235lbs. for my first work set, which is two 45's and one 5 on each side. I took the 5's off for him and asked if he wanted to do his at 225lbs. or if I should take off the 45's. He said he work at 225lbs.
First rep comes up beautifully. Second rep comes up about six inches and gets dropped with a clang! He stands up and puts his hand on his back!
"Are you ok?" I asked.
"I just tweaked something." he said.
He walked around a bit and stretched out, said he was feeling OK. I did my next work set and asked if he wanted to try again. He said he was feeling fine and would give it another shot. So, back with 225lbs. on the bar. He sets up. He's wearing a really baggy jump suit so its hard to tell how his form is but I think that I can see that his back isn't very flat. As I'm saying, "straighten out your back," he begins his lift. It goes up about eight inches. I hear a "pop!" The weight hits the ground.
"Are you ok?" I say again.
"I don't know," he says. "I heard something pop."
"Me too," I say. "I don't think that muscles make that sound!"
"You heard it too?" he asked.
He walked around and stretched again. I finished my last set of deadlifts. I started loading the bar for lunges. I suggest that maybe he wants to try to do the lunges with just his body weight. He agrees. So, I finish my first set of lunges.
I hear, "Chad, my left leg is numb."
"Uh oh," I say. "I don't think thats normal."
"It feels like it's asleep," he says.
I say, "Well, try moving it around and see if it gets better."
A couple of minutes later he says, "It's not getting better. I think I'm going to go put some ice on it." I agree.
Poor guy. He can't catch a break. After taking six weeks off for broken ribs he hurts himself on his first session back.
1A. DB Swings - 4x20 at 25lbs.
1B. Lunges - 4x6 @ 95lbs.
Notes
My training partner was there today. He took it a lot easier today! He visited a Chiropractor who's a friend of this this weekend. The guy adjusted him and told him that what happened had nothing to do with the lifting. Apparently, it was going to happen at anytime and the lifting was just the catalyst. I don't know. But, he said the guy adjusted him and he immediately felt better! So, thats good news.
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