85% military press today. The gym got a new cable setup which is really smooth and nice to use. Only issue I had was when I tried to use 220 on lat pulldowns and realized that the new handles are up too high for me to lock in my legs and the weight weighs more than me. May have to focus on body weight lat pulldowns and then eventually switch to weighted pullups.
Military Press 115x3 140x4 140x3+140pp x3
Flat Dumbbell Press 65x6 90x6 90x5
Supinated Lat Pulldown 160x6 220x5 200x7
Got sick the end of last weekend and it's kind of carried over through the week. Plus I had a fair amount of work to get done so I decided it would be best to take this past week off from the gym.
My body should be amped and ready to go so If all goes as planned I want to do some max testing. I'm hoping to get 420 deadlift, 405 squat, 275 bench (1100 total) and 160 strict press.
War only has rules for the loser.
Well, today's workout kind of sucked. I was hoping for a much heavier squat but looking back I was kind of setting myself up for failure because I haven't lifted close to 400lbs lately. Went right down to the uprights on my first attempt at 365...and stayed there. Got it the second time but had to go down really slow and didn't go quite to parallel. Didn't even bother trying 405 but I know I can do more than I did today. Traffic was brutal so I only had time for squats. Need to strengthen my core and work A LOT on speed. My body just isn't responding the way it should because I feel like I should be strong enough but the power and muscle coordination isn't there.
May go back to 5/3/1. Not sure if I have time for a WestSide program. If I want to get serious about lifting heavy I'll have to start incorporating box squats and speed days/max effort. I'll see how my other lifts go and figure it out.
War only has rules for the loser.
I have a good idea of why I had difficulty with squats on Wednesday. I think I have an upper respiratory tract infection (URI) which combined with a little bit of seasonal allergies was causing some serious post nasal drip yesterday. I'm not 100% sure but I think there was so much mucus draining into my stomach that it was causing a lot of nausea which eventually led to vomiting. I really need to focus on getting at least 8 solid hours of sleep every night.
Should be ready to go by monday. Going to ditch the rest of the max testing because I have a good idea of what my max lifts should be. I'm going to go back to 5/3/1 with a squat, deadlift, bench and overhead press day. I really like rest-pause sets so for accessory work I'm going to incorporate a regular set followed by a 10 breath rest then another set. With DC there would be 2 rests and 3 sets total but I'm just going to do 2. 5/3/1 doesn't incorporate any speed work so I'm considering incorporating some lower weight, higher rep speed work but with accessory lifts. So instead of have a DE bench day I could just focus on speed/power with flat dumbbell press.
War only has rules for the loser.
Are you going to use the maxes that you posted up topAre you going to do a meet this year ?I'm hoping to get 420 deadlift, 405 squat, 275 bench (1100 total)
I'll use those as max lifts because with 5/3/1 it's based on 90% of 1RM (I may use 95%). Otherwise I probably wouldn't because those are lifts I know I could get on a good day but as we both know a lot of days are not good training days. I haven't given a lot of thought to doing a raw powerlifting meet lately. I started a new job/career the end of January so I'm focusing a lot on work. It's something I think I'd like to do but it's kind of an after thought. I mainly just lift to get bigger, stronger and to feel good. Competition is something that I only really think about if I'm looking for a challenge or if I'm lacking motivation.Originally Posted by Talo
War only has rules for the loser.
Right on. I'll be watching as always.
If you do decide there is one coming up in September in your area so you have lots of time to train / think about doing it. Once you do it you will love it and your numbers will grow big time after that !!
Thanks for letting me know, I appreciate it.
Crunched all the numbers: 95% through to 75% (based on 95% of 1RM)
Deadlift 380,360,340,320,300
Squat 365,345,325,310,290
Bench 250,235,225,210,195
OH Press 145,135,130,120,115
Going to be training 3x/wk.
Along with standing calf raises I'm going to use a lever squat machine for accessory work on deadlift and squat days. I'm going to try and treat it similar to a box squat by bottoming out the machine then exploding out of the hole. Probably do 2-3 sets with relatively light weight and high reps focusing on speed.
On bench days accessory work will be face pulls, dumbbell lateral raises and rolling dumbbell tricep extensions (focusing on speed).
OH Press day accessory work will be flat dumbbell press (focusing on speed), supinated seated rows with the spine extended, elbows tucked close to the body, pulling more towards the waist and finish with some dumbbell bicep curls.
For the accessory exercises which are not being used to focus on speed I will do regular straight sets or finish with a rest pause style set depending on the day.
Rotation will be squat, bench, deadlift, OH press. mon, wed, fri, mon etc. Then the %'s go up. Rotation 1 75,80,85% 5x3. Rotation 2 80,85,90% 3x3, Rotation 3 75,85,95% 5,3,1. The last set of each being as many reps as possible.
Last edited by O-Train; 03-06-2011 at 08:49 PM.
War only has rules for the loser.
Squat 3X5. Didn't have time for everything but I got my squats in so that's all that really matters.
Squat 225x4 275x1 290x5 310x5 325x5
Standing Calf Raise 255x9+3
Picked up my grippers today. I ordered the Captains of Crush Trainer and #1. I have a harder time with my left hand partially because it's my non-dominant hand and partially because the way the spring is setup it's harder to close with your left hand. I can close the trainer with both hands and am really close to getting the #1 with my right hand. The trainer is rated at 100lbs and #1 is rated at 140lbs. Crazy to think that a handful of people in the world can close the #4 rated at 365lbs.
War only has rules for the loser.
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