DaveTSI's powerlifting log

[DaveTSI]

Friday 1/11/08

Squat
135x5
225x5
315x5
405x3
440x4
485x3

Bench
225x5
275x5
315x3
365x3
365x3
365x3

Row
135x5
225x3
295x3
295x3
295x3


Im sure some of you recognize this training program, the good old madcow 5x5/3x3. this program is gold for basic core and raw strength. After the raw meet i did in November I was inspired to run this again, still have 2 weeks to go, i havent missed a single lift yet so its going well.

 

[DaveTSI]

Monday 1/14/08

Squat
135x5
225x5
315x5
405x3
470x3
470x3 <--click here for video

Bench
135x8
225x5
225x5
275x3
315x3
355x3
395x3 <--got outta the grove on the last rep my partner had to guide me on the last one so i didnt chew on the bar.
CLICK HERE for video of bench workout

Rows
135x5
135x5
225x5
245x3
275x3
305x3

didnt feel very strong tonight, drank too much this weekend and didnt get much sleep.

 

[skullcrushin22]

Monday 1/14/08

Squat
135x5
225x5
315x5
405x3
470x3
470x3 <--click here for video

Bench
135x8
225x5
225x5
275x3
315x3
355x3
395x3 <--got outta the grove on the last rep my partner had to guide me on the last one so i didnt chew on the bar.
CLICK HERE for video of bench workout

Rows
135x5
135x5
225x5
245x3
275x3
305x3

didnt feel very strong tonight, drank too much this weekend and didnt get much sleep.

Good shit man. Got any good programs too boost the three major lifts. Bench, squat, dead. Ive ran the 5*5 several times and have recently been doing a 4 week program that I got from AL. I stalled my deadlift today at 450 and wanted to switch some things up.


Have you ever supersetted squats and deads? From what I have read a real superset is doing the two opposite muscles not two of the same.

 

[DaveTSI]

Good shit man. Got any good programs too boost the three major lifts. Bench, squat, dead. Ive ran the 5*5 several times and have recently been doing a 4 week program that I got from AL. I stalled my deadlift today at 450 and wanted to switch some things up.


Have you ever supersetted squats and deads? From what I have read a real superset is doing the two opposite muscles not two of the same.

Go to elitefts.com and research westside training. That is what got me where I am, it is imo (and the opinion of most champion PLers) the most effective way to train the 3 major lifts for strength.

supersets have no place in strength training dont waste your time

 

[artificialaspirations]

Lets see some videos of the rows.

 

[u418936]

Lets see some videos of the rows.

If possible, I'd like to see some vids of the rows too. It's very hard to find any videos of someone doing Pendlay rows with 300+ lbs. I'm not sure how strict you're supposed to be when you row heavy.

 

[DaveTSI]

sure guys, ill take the camera with me friday

 

[skullcrushin22]

sure guys, ill take the camera with me friday

I also do the pendlay row, I feel they work better than all the rest.

 

[DaveTSI]

Wednesday 1/16/08

Deadlifts
135x8
225x5
315x5
315x5
405x3
495x3
565x3
565x3
565x3

Incline Bench
135x8
225x5
315x3
315x3
315x3

thats it

brought the camera to tape the deads and i go to use it and the damn battery was dead. Next week is my last week on this program and honestly i cant wait for it to end, my legs, hips, and knees are killing me right now lol.

 

[DaveTSI]

Friday 1/18/08

Squats
135x8
225x5
315x5
405x3
445x3
495x3
put an old suit on for shits a giggles with straps down to see how it felt
545x1 very light
585x1 still pretty light, though my knees came in like a bastard cause im not used to squatting in the suit, first time i've squatted in one for over a year now.

Bench
135x8
225x5
225x5
315x13
315x10

supposed to do 375x3x3 but i want to be good and fresh cause i have to do 405x3 on monday

Rows
135x5
225x5
295x3
295x3
295x3