- how far off are the records your aiming for?
- if competing in strength contests then your aim should be to limit hypertrophy as many of them go in wt classes..the more wt you have and less strenght you have "relativley" the worse off you'll be...if you don't have wt classes than your trying to "out strength" someone not "out muscle" them so you've got one to get stronger...don't worry you won't get smaller but you won't get bigger either which doesn't matter
- how long till the contest/
- what's your weakest lift out of the 3?
- if your gonna need gear then you'd probably need to practice with it, it can put over 100pds on your lifts..not sure if they allow "full" gear though
- the wider the stance the less travel you have to lift..the wider the grip the less distance you have to lift also but your back might not be strong enough
- i've never used the one hand forward / backwards grip but they use it in contests though...even it out both sides in training though but not needed for contests
Progress
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Christopheel
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- Aiming an increase of 100KG over the 3 lift ... Realist ?swanso5 wrote:- how far off are the records your aiming for?
- if competing in strength contests then your aim should be to limit hypertrophy as many of them go in wt classes..the more wt you have and less strenght you have "relativley" the worse off you'll be...if you don't have wt classes than your trying to "out strength" someone not "out muscle" them so you've got one to get stronger...don't worry you won't get smaller but you won't get bigger either which doesn't matter
- how long till the contest/
- what's your weakest lift out of the 3?
- if your gonna need gear then you'd probably need to practice with it, it can put over 100pds on your lifts..not sure if they allow "full" gear though
- the wider the stance the less travel you have to lift..the wider the grip the less distance you have to lift also but your back might not be strong enough
- i've never used the one hand forward / backwards grip but they use it in contests though...even it out both sides in training though but not needed for contests
- For weight class you're right ... I can sacrifice
- 14 july ... So let's say 2 month and a half
- weak point is Squat
- For gear, I will get infos (on IFP rules), and try those who are legal
- For stance, I tinhk that I will need to try I guess
- For different grip I will try it too and see
Did you ever made one yourself ? It must be stressfull during the competition. Also in age/weights range I'm sure that I can finish first ...
Also during the competition,
45mins of road to go there, mom, dad, girlfriend and little brother are coming, your weight is taken at 9:30 and at 11:30 the competitions beggins ... Food wise is there anything special I should do ? I know that it's really important to drink water during ...
- the wt increases will depend on your current...if you can already squat 750pds then there obviously isn't a lot more room for improvement so gains will take longer
- use the strongest stance you have
- nah never done powerlifting, plenty of peole stronger than me, i'd get flogged...your probably stronger than me
- what you should really do is email Eric Cressey here:
[email protected]
he can deadlift 3.7 x his bodyweight (and counting) and is a competitor as well as coach so he's way more qualified for this than me
- use the strongest stance you have
- nah never done powerlifting, plenty of peole stronger than me, i'd get flogged...your probably stronger than me
- what you should really do is email Eric Cressey here:
[email protected]
he can deadlift 3.7 x his bodyweight (and counting) and is a competitor as well as coach so he's way more qualified for this than me
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Christopheel
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Christopheel
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Okay, one/two rep max kill ... Never been that sore after bench press, I hope to survive workout lol
I'm just healed from little virus (sickness, fever, headhach, vomit, flu etc. ) and did first workout yesterday, in a very little time I just killed pecs
If you want to follow log go there : http://coaching.staleytraining.com/viewthread/2001/
Tomorrow Squat. We'll see what I can do ...
I'm just healed from little virus (sickness, fever, headhach, vomit, flu etc. ) and did first workout yesterday, in a very little time I just killed pecs
If you want to follow log go there : http://coaching.staleytraining.com/viewthread/2001/
Tomorrow Squat. We'll see what I can do ...
- as stated at staley i don't why you weren't going down to the chest, really i don't
- are you following a particular program? if not read cressey's "it looked good on paper" there's some stuff in there you might find useful...i don't think constantly working upp to 2rm's is the best way to go
- you don't need a 20 rep warm up either stick to sets of 5 and decreae as you get closer to your max...you should really use at least 6 sets working before maxing out too
- you need better accessory work too...shoulder presses will only over train your shoulders and the pressing motion in general...for this also look up "westside for skinny bastards" by joe defranco
- i'm not sure what split you're following but maybe also go to elitelifts.com for a peak at what they use
- are you following a particular program? if not read cressey's "it looked good on paper" there's some stuff in there you might find useful...i don't think constantly working upp to 2rm's is the best way to go
- you don't need a 20 rep warm up either stick to sets of 5 and decreae as you get closer to your max...you should really use at least 6 sets working before maxing out too
- you need better accessory work too...shoulder presses will only over train your shoulders and the pressing motion in general...for this also look up "westside for skinny bastards" by joe defranco
- i'm not sure what split you're following but maybe also go to elitelifts.com for a peak at what they use
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Christopheel
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For workout, I stick to basics,swanso5 wrote:- as stated at staley i don't why you weren't going down to the chest, really i don't
- are you following a particular program? if not read cressey's "it looked good on paper" there's some stuff in there you might find useful...i don't think constantly working upp to 2rm's is the best way to go
- you don't need a 20 rep warm up either stick to sets of 5 and decreae as you get closer to your max...you should really use at least 6 sets working before maxing out too
- you need better accessory work too...shoulder presses will only over train your shoulders and the pressing motion in general...for this also look up "westside for skinny bastards" by joe defranco
- i'm not sure what split you're following but maybe also go to elitelifts.com for a peak at what they use
Core Movement (Squat or Bench or Deadlift) High Volume, high Intensity, reaching 1RM/2RM one week on two, the other 3RM
Then, accessory work, low volume medium intensity.
For press, I could add them on deads and Squat day and reserve lunges for bench that's for sure ...
Bench
Row/Chin-ups/Pull-ups
Lunges Variation
Farmer Walk
Squat
Overhead Press Variation
Row/Chin-up/pull-ups
Close Grip Bench Press
Deads
Overhead Variation
Row/Chin/Pull
Skull crushers
Abs between every days.
For bench not going to chest, usually when I was training I was always benching to 10cm apart from chest so that way I was under constant tension ... But now don't ask me why (In head more than anything I think) but I can't go down to chest lol, kinda
lack of stability, shoulder strength ... Weird, but as stated I will have a partner next time so I won't hesitate to reach damn chest !
Chris
- don't confuse high volume with high quality...i'd go for quality every day of the week as you only need to lift the wt once during comp
- i'd have higher volume for accessory work than max effort work
- i still think you need az better split...read this;
http://www.muscletalk.co.uk/article-wes ... rbell.aspx
- the point of the accessory work is to work your weak points so if shoulder stability is an issue than you need to do some cuban presses etc on training days and maybe some easy band/bw work for scap control on off days
- if tyour body simply won't let you get down the chest than it's probaby protecting an injury around the shoulder somewhere...how is your range of motion and pain with your shoulders?
- again read those articles i suggested above
- i'd have higher volume for accessory work than max effort work
- i still think you need az better split...read this;
http://www.muscletalk.co.uk/article-wes ... rbell.aspx
- the point of the accessory work is to work your weak points so if shoulder stability is an issue than you need to do some cuban presses etc on training days and maybe some easy band/bw work for scap control on off days
- if tyour body simply won't let you get down the chest than it's probaby protecting an injury around the shoulder somewhere...how is your range of motion and pain with your shoulders?
- again read those articles i suggested above
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Christopheel
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You really think plan isn't all right ? For volume I personally think that when you do something like that
Squat
100x10
120x5
140x5
160x5
210x3
260x3
I've stop their due to "skin" around neck/shoulder hurting(wasn't muscular), don't know what I've done wrong but ouch
That's high volume and number one quality
If the load on accessory work is too high I think that I,ll just run in over training right ?
Accessory work for your weakness, that's for sure, but still weakness I must first start by knowing them ... This is why during 2 months remaining, I'll focus on getting triceps/shoulder/middleback-lats stronger for accessory work.
For bench I can reach chest with weights, but when I start the "real" number I don't feel safe touching chest, so next time I will focus on form (touching damn chest) and aiming for a 260-270lbs perfect bench .... Next session after this one I want to reach 310-320lbs perfect bench. I think it's more and "adaptation" than a real weakness, it's only because I've never really done it before !
Today, abs exercises lol
tomorrow, favorite : Deadlift !
I plan on doing,
Deads ME
Push Press (easy 4x10)
Chin-ups weighted (Average 4x8)
Dips weighted (Average 5x5)
Squat
100x10
120x5
140x5
160x5
210x3
260x3
I've stop their due to "skin" around neck/shoulder hurting(wasn't muscular), don't know what I've done wrong but ouch
That's high volume and number one quality
If the load on accessory work is too high I think that I,ll just run in over training right ?
Accessory work for your weakness, that's for sure, but still weakness I must first start by knowing them ... This is why during 2 months remaining, I'll focus on getting triceps/shoulder/middleback-lats stronger for accessory work.
For bench I can reach chest with weights, but when I start the "real" number I don't feel safe touching chest, so next time I will focus on form (touching damn chest) and aiming for a 260-270lbs perfect bench .... Next session after this one I want to reach 310-320lbs perfect bench. I think it's more and "adaptation" than a real weakness, it's only because I've never really done it before !
Today, abs exercises lol
tomorrow, favorite : Deadlift !
I plan on doing,
Deads ME
Push Press (easy 4x10)
Chin-ups weighted (Average 4x8)
Dips weighted (Average 5x5)
- your doing 28 reps before you reach your max which is too much i think ...when i work up to a 3rm, i do sets of 3 and as it gets harder i do 2's and maybe singles if i need to to keep fresh
- you won't overtrain from assistance work as the wt you use is too light to tax the nervous system
- from the sounds of it your weak off the chest so bench press with pauses at the bottom will be needed maybe start from the bottom if you have pins to use...tri's and delts are probably alright but i'd do a tricep exercise such as a close grip press, bodyweight tricep extension, tiger bend push up etc...you can neber be too strong in the mid back so things like inverted rows, scarecrows, face pulls etc are best here
- well if you don't go down to your chest during the comp they won't count it so decrease the wt...don't even do partials as you'll never teach your nervous system the "new way" of benching if you keep reinforcing the bad way
- abs can bee added to upper and / or lower body days
- you'll probaby need a 4 day, lower/upper split workout plan too
- lower day should consist of deads variation working up to 3rm ish, single leg exercise, glute/ham exercise, core exercise...maybe another accesroty one in there somewhere depending on weaknesses
- you won't overtrain from assistance work as the wt you use is too light to tax the nervous system
- from the sounds of it your weak off the chest so bench press with pauses at the bottom will be needed maybe start from the bottom if you have pins to use...tri's and delts are probably alright but i'd do a tricep exercise such as a close grip press, bodyweight tricep extension, tiger bend push up etc...you can neber be too strong in the mid back so things like inverted rows, scarecrows, face pulls etc are best here
- well if you don't go down to your chest during the comp they won't count it so decrease the wt...don't even do partials as you'll never teach your nervous system the "new way" of benching if you keep reinforcing the bad way
- abs can bee added to upper and / or lower body days
- you'll probaby need a 4 day, lower/upper split workout plan too
- lower day should consist of deads variation working up to 3rm ish, single leg exercise, glute/ham exercise, core exercise...maybe another accesroty one in there somewhere depending on weaknesses
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Christopheel
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Hey ! Really happy today ! Did a 340 Squat ( I finally understood what Christopher was saying) !! With the right form, tough now butt is sore as h*ll and next time I wont reach 1RM ... I still need help on program design for powerlifting ... For the moment I stick to basics, getting closer to goal, bench still sucks but did a "real" 240 last week ...
Not much time left until competitions !
Not much time left until competitions !
lower day heavy (mon)
lower day should consist of deads/squat variation (whichever your weakest at) working up to 3rm ish, single leg exercise, glute/ham exercise, core exercise...maybe another accessory one in there somewhere depending on weaknesses (what is it for squats? lockout, middle, bottom etc)
upper day heavy (wed)
work up to bench 3rm ish
secondary bench press variation heavy (again what is your weakness in the bench? it seems off the chest so maybe bench presses with a pause or maybe reactive benches where tyou set the poins at chest level and simply lift off from there as quick as you can resting 3secs btw each rep)
row variation moderate
upper / mid back variation moderate
core
- again maybe another accesory exercise depensing on weakness
dynamic lower day (fri)
squats/deads whatever you did mon 8 x 3 @ 45% of 1rm focusing on speed (3 reps in 3secs etc)
same set up from day 1
dynamic upper day (sat)
bench 8 x 3 at 45%
same set up from day 2
something like this anyway
lower day should consist of deads/squat variation (whichever your weakest at) working up to 3rm ish, single leg exercise, glute/ham exercise, core exercise...maybe another accessory one in there somewhere depending on weaknesses (what is it for squats? lockout, middle, bottom etc)
upper day heavy (wed)
work up to bench 3rm ish
secondary bench press variation heavy (again what is your weakness in the bench? it seems off the chest so maybe bench presses with a pause or maybe reactive benches where tyou set the poins at chest level and simply lift off from there as quick as you can resting 3secs btw each rep)
row variation moderate
upper / mid back variation moderate
core
- again maybe another accesory exercise depensing on weakness
dynamic lower day (fri)
squats/deads whatever you did mon 8 x 3 @ 45% of 1rm focusing on speed (3 reps in 3secs etc)
same set up from day 1
dynamic upper day (sat)
bench 8 x 3 at 45%
same set up from day 2
something like this anyway
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Christopheel
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Yes I understand ...
But do a plan like this would be good too?
Monday
Squat, Maximum effort
Pull-Ups or Chins
Overhead Press
Lunges Variations
Dips / Close Grip BP
Wed
Bench, Maximum effort
Pull-Ups or chins
Rows
Stiff Legs Deads
Fri
Deads, Maximum Effort
Pull-Ups or Chin-Ups
Overhead press
Dips / Close grip BP
But do a plan like this would be good too?
Monday
Squat, Maximum effort
Pull-Ups or Chins
Overhead Press
Lunges Variations
Dips / Close Grip BP
Wed
Bench, Maximum effort
Pull-Ups or chins
Rows
Stiff Legs Deads
Fri
Deads, Maximum Effort
Pull-Ups or Chin-Ups
Overhead press
Dips / Close grip BP
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Christopheel
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Okay I have a questions about ... abs lol
I need to "strengthen" abs for powerlifting, they are never in way ( I never missed a lift due to abs lol) but I want your idea on case.
Usually I do at the end of workout I do
MON Hanging leg raises, here I break 3 sets of 30reps witch is a waste of time I believe, should I "hold" few secs on working position ? Or this isn't gonna help abs strength ?
WED Side bends, here no problem, I can keep reps low by adding weights even if it's an exercises i don't recommended for "bodybuilding" since I believe it can makes you look bigger, in the bad way ...
FRI Twist Trunk, i don't know if it's called like this but this one is okay too.
I just want to know hanging leg raises if there's something else I could do or does "holding" help strength ...
I need to "strengthen" abs for powerlifting, they are never in way ( I never missed a lift due to abs lol) but I want your idea on case.
Usually I do at the end of workout I do
MON Hanging leg raises, here I break 3 sets of 30reps witch is a waste of time I believe, should I "hold" few secs on working position ? Or this isn't gonna help abs strength ?
WED Side bends, here no problem, I can keep reps low by adding weights even if it's an exercises i don't recommended for "bodybuilding" since I believe it can makes you look bigger, in the bad way ...
FRI Twist Trunk, i don't know if it's called like this but this one is okay too.
I just want to know hanging leg raises if there's something else I could do or does "holding" help strength ...
