My road back to a world record bench!

[rubberneck]

Good luck!!

 

[Powerlifting57]

thanks!!

Well today hasnt been the greatest as far as meals.
pb honey sandwich and some egg whites
MM
work out
cyto gainer ( finishing it up then using the big blast)
2 hamburgers ( lean serloin) 2 servings of brown rice
2 slices of pizza the other 2 hamburgers and 1 serving of rice.

tonight i will have another food meal and i will take another shake b4 i go to bed

 

[Scotsman]

Work out-
I think my old routine looked like this

monday-chest
flat bb 3*5 and 3*3
incline db 3*5
low rack lock outs- 3*1

Tues- back
dead lift-3*5
T-bar- 3*5
lat pull down-3*8
ez-bar curl-3*5
reverse curl-3*10

wed off

thurs-
shoulders
db shoulder press-5*5
bent over laterals-2*8-10
up right rows-2*8
shrugs- 4*8

fri- tri`s
close grip- 5*5
skull crushers-3*6
high rack lock outs-3*1


sat-legs
Squat- 5*5, 3*5
front squat- 5*5
Calves 5*10

sun-off


well leg day is tom. so i guess i will update then.

Alright I went through and changed a few things. Mostly a rep structure change. Also Always start with bench, squat, and deadlift on those days. No need to do lat pulls, leg press, etc. before doing the big compounds. Remember you are doing powerlifting not bodybuilding so you don't need hypertrophy specific work like pre-exhausting. Another change was to deads, I think three heavy sets of deads is a lot better for building power than 5x5. Also you may need to think of doing a multi-week taper in order to phase train to peak at your desired contest. Otherwise just keep your diet tight and work hard.

Cheers,
Scotsman

 

[Powerlifting57]

Alright I went through and changed a few things. Mostly a rep structure change. Also Always start with bench, squat, and deadlift on those days. No need to do lat pulls, leg press, etc. before doing the big compounds. Remember you are doing powerlifting not bodybuilding so you don't need hypertrophy specific work like pre-exhausting. Another change was to deads, I think three heavy sets of deads is a lot better for building power than 5x5. Also you may need to think of doing a multi-week taper in order to phase train to peak at your desired contest. Otherwise just keep your diet tight and work hard.

Cheers,
Scotsman

Thank you, i always wondered if i was doing that wrong on back day.

What do you mean by multi-week taper i have never heard of this? Do you mean high reps then med reps then low reps then max week?

 

[Scotsman]

Thank you, i always wondered if i was doing that wrong on back day.

What do you mean by multi-week taper i have never heard of this? Do you mean high reps then med reps then low reps then max week?

Yes you taper your reps down and increase the weight. Something like:
5x5
3x5
3x3
2x2
then Max Effort.

Doing each phase for approximately 3 to 4 weeks. That way you get your strength to peak. Also as you taper down you reduce the amount of assistance work you are doing so that everything gets focused into a contest max.

Cheers,
Scotsman

 

[Powerlifting57]

Yes you taper your reps down and increase the weight. Something like:
5x5
3x5
3x3
2x2
then Max Effort.

Doing each phase for approximately 3 to 4 weeks. That way you get your strength to peak. Also as you taper down you reduce the amount of assistance work you are doing so that everything gets focused into a contest max.

Cheers,
Scotsman

gotcha, I will start doing that next month. Thank you for the help!!

 

[Powerlifting57]

Here is how my 1st chest day in 2 years went. 150.5 lbs today w/ jeans on

flat bench ( working sets, all paused)- i maxed today just to see were i am.
225*1
235*1
245*1
265*1 ( FAIL) I got it 2-3 inches off my chest and couldnt get it passed my sticking point. I think if i would have stepped it up to 255 then 265 it would have been mine.

DB incline( again working sets)
75*8
85*6
90*5

Low rack lock outs- This was interesting, i started out 225 then 255 then 275 ( fail i was livid) so i went back down and started doing increments of 5.
I worked my way back up and ended up doing 275*4 all paused at the bottom.

All in all im pretty happy were i am after 2 years. I see 300 coming in the next month or month and a half.

 

[Powerlifting57]

legs where still sore today from squat so on the safe side i did rack pulls instead of dead lifts!

Rack pulls ( working sets)
375*8
405*6
415*4
T-bar
135*10
160*8
180*5
lat pulls
100*15
120*10
120*8
was feeling good so i decided to do some 1 arms
1 arm rows
90*8
90*8

 

[Powerlifting57]

havent updated in a while.

Everything is going up and going up fast. Im getting overwhelmed but i know its going to stop at some point im just waiting for that wall to come.