how did you come up with the weight for the rep squats? % based?
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how did you come up with the weight for the rep squats? % based?
Yup, it' all based off of percentages my maxes that I used are a 600 squat, 405 bench and 635 deadlift
Day 2 Week 2 Wave 1
Heavy Bench
45*8
135*8
225*8
275*3
325*2*5
Reverse band bench
455*6
425*6
425*6
425*5 failed on the 6th
405*6
Banded rows SSW Tricep rope pushdowns
Blue and green band*10// 50*15 done for 3 sets
up and down planks
15 for 3 sets
Computer has been down!
Day 3 Week 2 Wave 1
Quick deadlift session
Speed deadlift
385*3*8 sets all with out a belt and felt awesome!
Sumo deadlift
3 sets of 20
first two sets I used 225 no problem (I pull sumo most of the time), then a fierce low back pump kicked in and I could barely function! I did the last set with 135, and only did 5 reps at a time before stopping and letting the pump go!!
thats it. We had two baby showers this weekend for my soon to be born little boy!
Day 1 Week 3 Wave 1
Heavy squat day
worked up too
480*2*5 sets with out a belt
Snatch grip deadlift
last 2 sets were
315*5
365*5
Ab Wheel
3 sets of 25
http://www.youtube.com/watch?v=Fx14mAAuOrs
Day 2 Week 3 Wave 1
Speed bench
245 for 8 sets of 3 done with 20 seconds rest
http://www.youtube.com/watch?v=utHbkkb99CI&list=PL-IyI6H1rozDXfV1ddK8oRNlBbdrlrr--&index=3
Close grip Bench
135*20
155*20
155*20
2 way shoulder raise SSW/ MacGill Curl Up
4 sets
Day 3 Week 3 Wave 1
Rep Deadlift Day
worked up to 455 for 8 for 2 sets
http://www.youtube.com/watch?v=ev_ewWmboec&list=PL-IyI6H1rozDXfV1ddK8oRNlBbdrlrr--
Deficit pulls, 4"
365*8
315*8
315*8
Day 4 Week 3 Wave 1
Bodybuilding day.. lots of back stuff and military
After about a month off, due to back and knee issues. And.... HAVING A BABY!!! I started back up at the gym this week. I changed up my training plan again, I just feel that the increased volume of the cube doesn't suit me. I love lifting heavy, so that's what I'm going to do.
The plan is to training like an old school weightlifter. That means only train the lifts I'm competing in. It looks like this
Day 1:
Squat; work up to heavy 5 rep set
Drop set to 50%(ish) of the top set for a set of 10-15
Bench; work up to heavy 3 rep set
Deadlift; work up to heavy 1 rep set
Day 2:
Squat; work up to heavy 3 rep set
Bench; work up to heavy 1 rep set
Deadlift; work up to heavy 5 rep set
Drop set to 50%(ish) for 10-15 reps
Day 3:
Squat; work up to a heavy 1 rep set
Bench; work up to a heavy 5 rep set
Drop set to 50%(ish) for 10-15 reps
Deadlift; work up to a heavy 3 rep set
April 22nd
Day 1
Squat: top set 495x5
Drop set 275x10
Bench: top set 315x3
Deadlift: top set 585x1
April 24th
Day 2
Squat: top set, 585 x 3
Bench: top set, 405 x 1
Deadlift: top set, 495 x 2. I had to stop there because I thought I was going to shit my pants.. and having grey shorts on, I thought people might see it haha
Drop set: not done, my wife came in with the baby so she could hit the step mill (baby is less than 3 weeks old!) and I had to do the fatherly duty!
Nice lifts. You handled the 405 lb bench easily. How do you like the knee sleeves compared to traditional wraps ? I have never used knee wraps but after my meniscus surgery this past January It feels slightly unstable even though strength is improving. I was thinking of including some form of wrap. I started using elbow sleeves when my bursitis became to much to bear and a year later it feels great pressing. I was hoping to have the same luck with the knee.
Congrats on the baby ! My wife is due with a baby boy July19th , our first.
Congrats on the baby as well!!
I love the knee sleeves, they offer nothing close to the support that wraps offer, but they are tight enough that it feels safe. The titan ones i hear are pretty good as well (http://titan-canada.ca/titan_canada_1_004.htm)
And thanks about the the bench... i was terrified doing it, my best all time is 455 and that was before my bicep tear and when i could bench decently well!
Thanks for the link bro. I think I'll try some sleeves first. Wrapping for what I'm currently squatting seems retarded.Quote:
Originally Posted by bobbyorr
April 27th
Day 3
Squats: worked up to 675 x 1
Bench:Worked up to 315 x 5
Drop set:185 x 15
Deadlift: 405 x 3, tried to do it double over hand, only got one, then had to switch
May 1st
Day 1
Squat - 545 x 5
Bench - 405 x 3
This is such a pr, that i just left the gym after!
http://youtu.be/SqeZ5VyoYhI
Sorry it's been a while!
I have hit some sweet numbers in the gym and I'm currently in the middle of a Deload/Mobility week
Some of the recent highlights
Squat: 725 x 1
Bench: 365 x 5
Deadlift: nothing special haha
My lifting is going great! I started back to work roofing so I have been super tired every night. Looking forward to next week and getting back at it!!
If you're roofing it's amazing you have any energy to deadlift.
between that, and a one month old.... not much rest haha
here is the squat and bench
http://www.youtube.com/watch?v=cpYtIEFZnf0
http://www.youtube.com/watch?v=txC4mdw7AUc
Are you doing your situps kind of straightened out going past neutral at the bottom or some other manner?Quote:
Originally Posted by bobbyorr
I try not to, sometimes i end up going into over extension, but try to stop at the point where I would be standing straight up if I were on the floor
I see.I go a little further myself to simulate an extension that might occur in say an overhead volleyball serve,I'm just careful bending back in the last part.Is additional core work important for these huge squats and deads that you perform?Apparently some guys don't do any.
I find its one of the biggest things. I can tell when I'm out squatting my abs. When I unrack the bar, I will start swinging my hips like i'm using a hula hop
Sounds scary.Shane,when you were at Westside,does Simmons really preach about the reverse hypers?Do you share his opinion on these?
At West side they are stressed and used a lot. I would love one, but I feel my training allowance would serve me better with some quality bars and 100lbs plates
Training May 14th 2013
Squat - worked up to 595 for 5
Bench - worked up to 365 for 3
Deadlift - worked up to 655 for 1
I guess you're rough on Chinese bars.You ever seen the old Russian bars with no bearings?There is a plan to add a DIY reverse hyper on this site that attaches to a cage.Can dig it up if you want.
Yup, ive used them before. they are ok, not as good as the real thing but make due.
And I mean more specialty bars like trap bars, SSB, prowlers, log and that kind of stuff
I have come to really like the trap bar.Strict deep squats,RDL,pulling shrugs. What movements are you using it for?Some people question its value for traditional powerlifting.
I love it for a change of pace. Also from the high handles allows you to have bigger weights in your handsQuote:
Originally Posted by cog
Training May 18 at QuestPTS in Cornwall Ontario. A great spot and the closest monolift to me! (1.5 hour drive)
Bench worked to a 585 in a double ply katana, not a god damn chance haha, too much shirt
585 in a double ply f6... BOOM! I found my shirt!
Squatting in briefs and knee sleeves
Worked up to 805 for a high single
http://youtube.com/watch?v=EMNxOYqPOdQ
nice lifts!!! bench was crazy fast!! squat went up easy as well......you coulda hit depth
Thanks Tex!!Quote:
Originally Posted by tex
I wasn't expecting it to be that fast, it went back over my face a little too quick and they had to catch it, but it is a great shirt, I cant wait to get into it more!!