Powerlifters??????

[Temple]

Maybe I need to head over to the "dark side" forum for this but I think ya finally got me. I read the short intense thread and it occured to me that what I have been doing just isn't working for a number of reasons. Can you help me out with beginning workouts...I don't have a clue what a 4 board press is so where do I go to see one???
Maybe the link to the westside site and a brief outline for the best way for someone who hasn't got a clue to navigate it....
Also I train alone most of the time, can I do this without a spotter other than ME days???
I don't know where to start or what to ask so can someone get me headed in the right direction??????

 

[makedah]

Project, that's an interesting link. I have a question. What about days off? Do the routines on that page mean 4 days on then 3 days off? Or do you put in days off based on your own schedule?

 

[TheProject]

Project, that's an interesting link. I have a question. What about days off? Do the routines on that page mean 4 days on then 3 days off? Or do you put in days off based on your own schedule?

LOL...I took the link down after spatts post, but here it is again...

http://www.elitefts.com/documents/9week-training-program.htm

Before I took it down, here's the split we follow:

M: Max effort squat
T: Sled drag
W: Max effort bench
R: Sled drag
F: Dynamic effort squat
Sat: Off day/bodybuilder accessory work
Sun: Dynamic effor bench

Arrange it according to your schedule, but this way you have a break between each type of workout.

 

[makedah]

So sled dragging counts as cardio and not "training" (weights)?

I know spatts loves to preach the gospel of AR When do you do that?

 

[TheProject]

So sled dragging counts as cardio and not "training" (weights)?

I know spatts loves to preach the gospel of AR When do you do that?

Yes, sled dragging counts as cardio.

We do AR every day, generally for whatever is sore, or whatever we did that day. The AR thread has great examples of what to do.

She's said it over and over, but AR's not another workout, but something that's supposed to feel good, and get the blood flowing.

 

[makedah]

Oh and another question. When that schedule says to "drop the reps to one and continue working up to a one rep max" does it mean to stop between sets and add more weight? Or work up to a one rep max over the course of the schedule?

 

[TheProject]

Oh and another question. When that schedule says to "drop the reps to one and continue working up to a one rep max" does it mean to stop between sets and add more weight? Or work up to a one rep max over the course of the schedule?

You'll work up to a point where it starts to feel heavy, then do 1 rep sets, and add more weight until you miss an attempt. That's what we're doing, generally, when we talk about setting a new PR.

 

[TheProject]

Here's a page that has some example videos:

http://www.joeskopec.com/assist.html

 

[Temple]

Spatts...that is so sweet of you!!! I have to go do a bit of cardio before I lose my mind and then I'll shoot ya an email...

 

[makedah]

Okay y'all. It's finally coming together. Most of the beginner PL routines I've seen have been too confusing for me (moves I'm unfamiliar with, and oh the math!). But now it's getting clearer.

I wasn't thinking about switching the days around. I just didn't know (until Spatts' post) where the 'breaks' would go (in the routine on the linked page) for rest or cardio. I understand that AR isn't a workout, but I just didn't get that it didn't have to be "scheduled" in a certain way.

I know I'll have to modify some of the moves because of equipment, but I'm going to give this a try.