Powerlifters??????

[makedah]

Okay, I've tried all four days. I'm sold.

I don't have questions at this point. (The sample workouts thread is great, and I've been reading at elitefts, too) But as always, critiques are welcome!


DE Bench (Sunday)
10 x 3 40# (60% of 1rm [65] is 39#)

6x8 accessory work: lying tricep extensions, yates row, shoulder presses


ME SQ/DL (Monday)

Bent-knee GMS
2 x 8 with light bar
2 x3 45# (flaked and did the second set without adding weight to the bar)
1 x 3 50#
1 x 3 55#
1 x 3 60#
1 x 3 65#
1 x 3 70#
1 x 3 75#
1 x 3 80#
1 x 3 85#
1 x 3 90#
1 x 3 95#
1 x 3 100# (3 RM)

GOD, talk about not knowing one's own strength. If I hadn't fried my shoulders and right wrist working up to 100# so slowly, I could have gone for singles.


Tried to do barbell lunges for the assistance work, but my knees and wrist protested. Only did half a set after warming up.

All other accessory work 4 x10: back hyperextensions, standing crunches, weighted side bends

 

[makedah]

Looks good...glad you surprised yourself!

Don't forget to pick TWO max effort moves, if you can.

I actually got a little verklempt when I was piling on the weight near the end.

Okay, didn't know there could be TWO max moves. I'll give it a whirl.

 

[Hannibal]

Okay, didn't know there could be TWO max moves. I'll give it a whirl.

Well the second move on max effort day is a supplemental. And you generally work up to heavy weights in the 3-5 rep range. Not completely a max effort move....but really heavy.

 

[Deciever1]

. 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???

just thought i put in my input..

http://galileo.spaceports.com/~deci...0-042154brd.WMV

http://galileo.spaceports.com/~deci...0-042354brd.WMV

copy and paste them and they should work if you have Windows Media Player

 

[Hannibal]

GOD, talk about not knowing one's own strength. If I hadn't fried my shoulders and right wrist working up to 100# so slowly, I could have gone for singles.

Looks good...now that you have an idea of your strength on the exercise you will be able to get there with fewer sets and have something left in the tank when you go for a new PR. For the record, GM's are best done with a 3 rep max like you did. They are the exception on ME day, in that you dont take them to a single.

 

[makedah]

Well the second move on max effort day is a supplemental. And you generally work up to heavy weights in the 3-5 rep range. Not completely a max effort move....but really heavy.

It 'gelled' last night that there were two related moves on EACH day. But I just didn't know that it should be done in a manner similar to the max move ("heavy" on ME day, for example) and not in the rep range for accessory work. But now I notice that in the "sample workouts" thread, Spatts starts talking about accessory work AFTER discussing that move. Okay, I'm getting it...

When you say 3-5 rep range, are you working up a single 3-5 rep set or several sets? I remember on DE SQ/DL day, the Asylum did DLs for singles. But I don't know if that's just because they're DLs.

 

[Candi Barr]

Is there a way to do glute-ham raises without a special station? I was trying but couldn't work anything out. Reverse hypers were OK - backwards on the hyper-extension station holding a dumbbell between my ankles. Thanks a lot.

 

[Temple]

Spatts - you are a STUD...ain't no ette to it.
Amazing how so little can do so much.
Lets see
Power Arch GM's
got 115 for 3 and think maybe that was a bit much for starters
I don't have the hubby's #'s in front of me.
Kneeling Power Squats
115 for 3 on those as well. No bands yet but that was enough to get a feel for it. That move is a whole different animal.
Glute Ham Raise
gonna have to buy some equip for this as my hyper wouldn't work and I was not as smart as Candi Bar to go the other way. That is okay as my back is pretty stressed right now.
Side Bends with DB's - well, they were side bends with dumbells

Changing from BB tempo to PL tempo is way different and more difficult than I thought. I didn't sweat much doing a BB workout - I am sweating. I do hurt already so tomorrow if you don't hear from me it means that I couldn't get out of bed. Protein-water-protein-water-protein-water.

 

[Temple]

You can use carpet....

As a substitute for sled dragging you can load up a wheel barrow with a couple hundred pounds of plates and push it around.

My sled isn't done so we loaded 290 in the wheelbarrow and pushed it up and pulled it back over and over and over and over and over....
trade off
etc
etc
etc

I like it... I like it alot!!!!!!
My heart almost staged a rebellion as it is not used to beating that hard or that fast but damn that was fun!!!!

 

[makedah]

Yay, temple!