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Hey guys new workout???I think i got it!!
- Thread starter Cubanito17
- Start date
I don't like the 5x5 bench stuff or leg curls. That's all. Like I said, I do like it -- it'snot for me btu it's not my workout and he is training for something different. I also hate illegal wides, but many people like them and get great results from them. The real big question is -- will he actually get off the keyboard and do it, or type in another workout
Quick question, do you guys to repetition work too failure or stop just short? IF so; how short.
Let's say you can get 8 reps (with the last rep being utter crap, form-wise, and a 10 second struggle), should you do 7, 6, or even just 5?
Another quickie: When you're doing doubles or triples do you ever fail on them? What if you've benched the weight twice, but you aren't certain if you can get a third rep; what do you do?
Thx guys,
-Zulu
Let's say you can get 8 reps (with the last rep being utter crap, form-wise, and a 10 second struggle), should you do 7, 6, or even just 5?
Another quickie: When you're doing doubles or triples do you ever fail on them? What if you've benched the weight twice, but you aren't certain if you can get a third rep; what do you do?
Thx guys,
-Zulu
Cubanito17
New member
hey grimm thanx, but i stil dont understand how to do pullthroughs is there a link wit pics i tried going to elitefitnesssystems wit david tate on there but no pics for it that i found. am i lookin in the wrong place. i'm gonna have to compete whenever coach puts me too which will be either every wed or every other dependin on how the meets are this year b/c me and another kid are both 169ers and he needs to take at least 2 with him it should be 3 competing and at the moment i'm the stronger of the two but i know this kid and he lifts diff in there goes up bout 30 lbs a month on bench max, 50 on squat max, and bout 25 lbs on clean max he has a better form than me. upset his workout is 5 days a week b/c he has a set at home that's where he gets his tue and thur in.
1-dawg dude i have been liftin just with a shitty workout accordin to all of you. well i'll find out how shitty it is b/c this fri i max out then i'll start this one.
1-dawg dude i have been liftin just with a shitty workout accordin to all of you. well i'll find out how shitty it is b/c this fri i max out then i'll start this one.
Cubanito17
New member
OK grimm for 2 hours i just checked most of the posts and threads that had to do with excercises on this workout re-read my old ones. So basically with your workout that you have for me i should change up the excersises every 3 weeks or so would it be cool if like one week i did illegal wide then next week i did floor press or just keep it every 3 weeks. Another thing if your power comes from your back for upper body why am i only doing back once a week or is pullthroughs for back (since i stil dont know how it exactly is performed i'm not quite sure).Now one more thing for floor presses how should i go up like i know you posted 1 by 1 does that mean i only do 1 set by 1 rep of floor press or do i go up by 1 to my max on floor press. Sorry don't quite understand. Another thing for some reason when i do leg curls my knee's really hurt and i can't get the weight to my ass all the way it just comes up like 90 degree angle and that's it. Thanx for the help
Cubanito17
New member
hey grimm one more thing for my clean&jerk the jerk part which is pressing it over my head when can i do an excercise to help this out. I was doing military press (seated) or i can do push-press they are all shoulder movements or will i stil get stronger in the area although i'm not working it out. The same goes for shrugs i need to shrug the weight up when i perform the clean and jerk once i get past the deadlift part. These are the movements 1. deadlift the weight 2. shrug it 3. high pull it 4. drop down then come up as a front squat 5. come down a lil with legs like starting a squat and explode up with the weight as doing a push press or military press.
Cubanito17
New member
hey grimm sup man not that i'm rushin u or nethin but i wanna see if like if all the things i asked u, u can answer then i'll be starting your workout next mon the 24 i'll keep you posted on how i like it i was really lookin at it today i already have it planned that i'ma switch the diff excercises every 2 weeks to get a variety i.e. db skull crushers 2 weeks tate press 2 weeks. THanx man hope to here from you
The pull through is one of the best movements to use to bring up the glutes, hips and hamstrings. These muscles of the postieror chain are the most important when it comes to squatting and deadlifting. To do this movemnt you will need a low pully unit (a band will also work). Stand facing away from the machine with the cable between your legs using a medium to wide stance. Begin by letting the cable pull your torso through your legs. Then flex back to the starting position making sure to squeeze your glutes as you rise.
*The above was takin directly from Dave's elitefitnesssystems page. If you have questions about exercises...goto the Ask Dave Section...and there is an Exercise Index...shouldnt take you 2 hours next time*
As for clean and jerk assistance exercises.....try Bradford Presses, Push Presses, Overhead pin presses....and for the clean part try High Pulls, Hang Cleans, Front Squats on a low box (with a harness preferably)
And since I'm guessing that you will ask me what some of the exercises are. Bradford press.....start just like a front press. Press the weight up, and just as it clears your head...take it back down like a behind the neck press. Then press it back up until it just clears your head and take it back down like a front press. Go back and forth for the desired reps. 5 per side for a total of 10 reps is a good place to start.
Overhead Pin presses...just like Bench Lockouts...only doing then overhead.
Hang Cleans. Stand with the weight at arms length like you have just deadlifted the weight. Then in one motion....clean the weight up to your shoulders as you sink into the bottom position of a front squat. This takes technique....start slow.
Cubanito17
New member
Han thanx man. One thing though with the workout that grimmer posted for me, which days would I be doing these other things i.e. push press, hang cleans( I got the technique for them b/c I do them to bring up my cleans), I'm going to have to go to Dave's website again b/c I stil don't understand pullthroughs sorry 
Whats up cuba. sorry i've been out of town since fri. Let me see if i can get to all of these questions.
1. yes you can switch it up the movements every week and for the more advanced people they almost have to but you are not there yet so i would do it for two weeks at least. so one week you do a floor press max. then the next week you have a target weight to beat wek 1 200 max next week try and beat that say 205 210. The reason i want you to do it at least two weeks in a row is because some of these movements are hard to get sown the first time you try them.
2. if your back is not to tired from mondays workout i would do bent over rows on wed. but you'll have to see how long it takes for yo to recover. I would have rather hade speed bench on Sun. but oh well. Yes pullthroughs work you lower back quite a bit but also lots of glute/ hams. Look at the picture go to the gym get in the stance and TRY the pullthroughs yo will learn how to do them.
3. WARM up for all your max movements. bar for 5 reps , 50 lbs five reps, 135 three reps 185 1 rep ecy. warm up using plates and 25's. when it starts to get hard drop from three reps to 1 and work up to a max.
4.I don't do leg curls and if you can learn to do pullthroughs you can basically forget about them because they suck for powerlifting(opinion). sounds like your going to heavy and are coming down to fast. drop the weight and get it to your butt. BUT seriously if you have access to a cable learn to fo pullthroughs.
5. Ya i almost forgot that you were cleaning. switch lateral raises one week on/ off with military or push press or upright rows but always keep some kind of rear delt movement in there. you will want to switch movements on all of these not just max effort 3-4 weeks maybe sooner.
6.you can substitute hang cleans for deads like i have already put into the workout do all other shoulder movements on shoulder day instead of the other ones i already have down. JUst look at the movement , figure out what muscles it works and then substitute it into that day, its not that hard.
let me know how your workout went today
1. yes you can switch it up the movements every week and for the more advanced people they almost have to but you are not there yet so i would do it for two weeks at least. so one week you do a floor press max. then the next week you have a target weight to beat wek 1 200 max next week try and beat that say 205 210. The reason i want you to do it at least two weeks in a row is because some of these movements are hard to get sown the first time you try them.
2. if your back is not to tired from mondays workout i would do bent over rows on wed. but you'll have to see how long it takes for yo to recover. I would have rather hade speed bench on Sun. but oh well. Yes pullthroughs work you lower back quite a bit but also lots of glute/ hams. Look at the picture go to the gym get in the stance and TRY the pullthroughs yo will learn how to do them.
3. WARM up for all your max movements. bar for 5 reps , 50 lbs five reps, 135 three reps 185 1 rep ecy. warm up using plates and 25's. when it starts to get hard drop from three reps to 1 and work up to a max.
4.I don't do leg curls and if you can learn to do pullthroughs you can basically forget about them because they suck for powerlifting(opinion). sounds like your going to heavy and are coming down to fast. drop the weight and get it to your butt. BUT seriously if you have access to a cable learn to fo pullthroughs.
5. Ya i almost forgot that you were cleaning. switch lateral raises one week on/ off with military or push press or upright rows but always keep some kind of rear delt movement in there. you will want to switch movements on all of these not just max effort 3-4 weeks maybe sooner.
6.you can substitute hang cleans for deads like i have already put into the workout do all other shoulder movements on shoulder day instead of the other ones i already have down. JUst look at the movement , figure out what muscles it works and then substitute it into that day, its not that hard.
let me know how your workout went today
