Fitness Log

[Tblock1]

Now I am not sure what to do, because andalite that makes sense. However no way I will do 1x5x90% for deadlifts, that would be 400x5 which would be pretty hard and only 5 pounds off max pr. On bench I would have to do 3x3x245, which would be right about my max. But are you talking about 90% of my max 5 rep set? That would make more sense it would be:

Deads: 365x5
Bench: 3x3x225

That would maintain strength. Should I do that today or what? My gym membership expires today for my new gym, but I was going to do a run.

Also in the makings is a comp here:
http://virtualmeet.net/

Where I am doing a max paused bench the 25th or 26th of June. I need to stay strong for that cuase I'm gone 4-6th, and the 16th-23rd. Most of my training till then will be based on:

1. Getting max paused bench to 275x1
2. Getting deadlift up

What kind of routine do you think would be good with these two tenents in mind? I'm thinking of doing lots of floor presses cause I really like those and they feel great on my shoulder.

 

[Tblock1]

Wednesday 6/2/10

Floor press (done with legs flat on the floor)
1x10x45
1x5x135
1x3x185
1x1x225
1x0x255 (REALLY close)
2x3x225 (close to failure on 3rd rep of 2nd set)

Run: 2 miles 14:46 easy pace, but my leg muscles felt tired from not running in a while

shin and calf strengthening

Comments: Decided to go with andalite's thing, but did floor press instead of bench. Probably won't get to deadlifts though, my gym membership at current gym expired and the old one isn't availble yet. Floor press is so much harder when you lay your legs down flat and don't arch at all.

 

[Andalite]

Now I am not sure what to do, because andalite that makes sense. However no way I will do 1x5x90% for deadlifts, that would be 400x5 which would be pretty hard and only 5 pounds off max pr. On bench I would have to do 3x3x245, which would be right about my max. But are you talking about 90% of my max 5 rep set? That would make more sense it would be:

Deads: 365x5
Bench: 3x3x225

That would maintain strength. Should I do that today or what? My gym membership expires today for my new gym, but I was going to do a run.

No, I am talking about 90% of your 1RM. If you cannot do 5 reps then do 3 sets of 2 reps or 2 sets of 3 reps with Deadlifts.

Ok, given that I just understood your numbers, you should be doing:

Deadlifts: 390x5 which I think is possible
Bench Press: 225x3x3 is fine

Also in the makings is a comp here:
Virtualmeet.net: Home

Where I am doing a max paused bench the 25th or 26th of June. I need to stay strong for that cuase I'm gone 4-6th, and the 16th-23rd. Most of my training till then will be based on:

1. Getting max paused bench to 275x1
2. Getting deadlift up

What kind of routine do you think would be good with these two tenents in mind? I'm thinking of doing lots of floor presses cause I really like those and they feel great on my shoulder.

So what does that mean in terms of how much you need to increase? Your current 1RM on Bench is 275? So you want to ensure it is paused?

Best way to address these 2 lifts is to have 2 big lift days and then basically accessory days.

For a 4 day layout, I would do:

Workout 1: Deadlifts

• Deadlifts - Special Progression
• Cable Pull throughs
• Grip Training
• Core Training

This is going to be a LONG workout so make sure you reach the gym WELL in advance of when it closes. Planning and preparation is a MUST.

Workout 2: Overhead Press

• Standing Overhead Press - 3-5 sets of 1-5 reps using SDT Progression: Ground Up Strength: Strength Training with Single, Double and Triple Progression
• Pull-ups - some bodyweight sets and then some weighted sets. Total sets should be somewhere between 7 and 10 which means you should be working this hard.
• CGBP with a Pause
• Core Training

Workout 3: Squats

• Front Squats - 3-5 sets of 3-5 reps
• Back Squats - 3-5 sets of 3-5 reps
• Core Training

Workout 4: Bench Press

• Bench Press - Special Progression
• Dumbbell Rows - 3-5 sets of 3-5 reps
• Paused Bench Press - 3-5 sets of 3-5 reps
• Core Training

Your competition is like 3 weeks out at best. You're gonna "deload" for a week. So you basically have 2 weeks to get prepped for the comp. Thats too little time and not enough planning on your part.

You should actually have the layout like this:

Monday: Workout 1 Deadlifts
Tuesday: Workout 2 Overhead Press
Wednesday: Off
Thursday: Workout 3 Squats
Friday: Workout 4 Bench Press
Saturday: Off
Sunday: Off

Given that, you have 2 workouts for Deadlifts and Bench Press prior to the meet.

Bench Press and Deadlifts:
Session 1: Do 9-11 singles @ 90%+ of your max
Session 2: Quality Volume Training above 90% of your max

This will get you prepped up for your "meet"

On your virtual meet day, aim for a total of 3 singles, ok?

Single 1 = what you have hit before in both sessions 1 and 2. This should not be ultra stressful.
Single 2 = what you think you can hit which is a bit more than your current max
Single 3 = balls to the wall the highest you think you can hit

Let me know what you think. You should've planned this out more in advance though.

 

[Tblock1]

No, I am talking about 90% of your 1RM. If you cannot do 5 reps then do 3 sets of 2 reps or 2 sets of 3 reps with Deadlifts.

Ok, given that I just understood your numbers, you should be doing:

Deadlifts: 390x5 which I think is possible
Bench Press: 225x3x3 is fine



So what does that mean in terms of how much you need to increase? Your current 1RM on Bench is 275? So you want to ensure it is paused?

Best way to address these 2 lifts is to have 2 big lift days and then basically accessory days.

For a 4 day layout, I would do:

Workout 1: Deadlifts

• Deadlifts - Special Progression
• Cable Pull throughs
• Grip Training
• Core Training

This is going to be a LONG workout so make sure you reach the gym WELL in advance of when it closes. Planning and preparation is a MUST.

Workout 2: Overhead Press

• Standing Overhead Press - 3-5 sets of 1-5 reps using SDT Progression: Ground Up Strength: Strength Training with Single, Double and Triple Progression
• Pull-ups - some bodyweight sets and then some weighted sets. Total sets should be somewhere between 7 and 10 which means you should be working this hard.
• CGBP with a Pause
• Core Training

Workout 3: Squats

• Front Squats - 3-5 sets of 3-5 reps
• Back Squats - 3-5 sets of 3-5 reps
• Core Training

Workout 4: Bench Press

• Bench Press - Special Progression
• Dumbbell Rows - 3-5 sets of 3-5 reps
• Paused Bench Press - 3-5 sets of 3-5 reps
• Core Training

Your competition is like 3 weeks out at best. You're gonna "deload" for a week. So you basically have 2 weeks to get prepped for the comp. Thats too little time and not enough planning on your part.

You should actually have the layout like this:

Monday: Workout 1 Deadlifts
Tuesday: Workout 2 Overhead Press
Wednesday: Off
Thursday: Workout 3 Squats
Friday: Workout 4 Bench Press
Saturday: Off
Sunday: Off

Given that, you have 2 workouts for Deadlifts and Bench Press prior to the meet.

Bench Press and Deadlifts:
Session 1: Do 9-11 singles @ 90%+ of your max
Session 2: Quality Volume Training above 90% of your max

This will get you prepped up for your "meet"

On your virtual meet day, aim for a total of 3 singles, ok?

Single 1 = what you have hit before in both sessions 1 and 2. This should not be ultra stressful.
Single 2 = what you think you can hit which is a bit more than your current max
Single 3 = balls to the wall the highest you think you can hit

Let me know what you think. You should've planned this out more in advance though.

Wow thanks a lot andalite I really appreciate it! I will definitely follow this it's just there is one more little problem: I'm gone backpacking the 16th-23rd
So I will get back this Sunday and will only have the 7th-15th to workout Knowing this, what would you advise? The reason I didn't have better planning is because I had seen virtual meet a while back and just found it again and just signed up for the meet. Also a 275x1 paused bench will be stronger than most if not all of the guys competing so I will be fine whatever I get, but 275x1 paused would be ideal

 

[ExtraMile]

when did you start pause benching?

and you should video your bench form you may have a technical issue that is stopping you from locking the bar out

 

[Tblock1]

when did you start pause benching?

and you should video your bench form you may have a technical issue that is stopping you from locking the bar out

Oh I haven't started paused benching man. I just need to because for the comp it has to be paused, and I want a long enough pause so the judges don't bitch. It has to be a legit video, with regular powerlifting rules.

I will video up my form though, I am going to try for 275x1 unpaused soon, and will also video my form with some lighter weight for a couple sets.

 

[Andalite]

Wow thanks a lot andalite I really appreciate it! I will definitely follow this it's just there is one more little problem: I'm gone backpacking the 16th-23rd
So I will get back this Sunday and will only have the 7th-15th to workout Knowing this, what would you advise? The reason I didn't have better planning is because I had seen virtual meet a while back and just found it again and just signed up for the meet. Also a 275x1 paused bench will be stronger than most if not all of the guys competing so I will be fine whatever I get, but 275x1 paused would be ideal

Dude, with so many issues surrounding your training, why are you so hell bent to do this competition?

If that is the case, just keep working out as per the template and we'll see what happens.

Do an On/off/on/off/on/off/on/off, etc schedule and if you can't make it to the gym because of back packing or whatever, just pick up from where you left off.

 

[ExtraMile]

Oh I haven't started paused benching man. I just need to because for the comp it has to be paused, and I want a long enough pause so the judges don't bitch. It has to be a legit video, with regular powerlifting rules.

I will video up my form though, I am going to try for 275x1 unpaused soon, and will also video my form with some lighter weight for a couple sets.

i never knew you were doing a competition, if it a full meet?

 

[Tblock1]

i never knew you were doing a competition, if it a full meet?

bro it is just an online video competition haha!

Virtualmeet.net: Home

Not a big deal at all...

But yeah I'm going to start that routine you laid out andalite thanks a lot!

 

[Tblock1]

lifts are starting to look pretty solid mate, keep up the good work

Thanks man!

BTW andalite: I printed out your routine you laid out (thanks a lot) but what would you suggest for core training? I'm also running into another problem with my deadlift: I'm gonna be back at my old gym with only 380 pounds of weight.......shit.....I'm going to try and get some 45's though