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Post by dopar66 on Jul 27, 2006 12:29:39 GMT -5
Absolutely! Experience with reflection is a great teacher.
Since your workout plan calls for that kind of rep/percentage scheme, if I were you, I'd just completely ignore my previous reply. :')
God BLess. Doug
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Post by Chris Mangano on Jul 29, 2006 18:54:29 GMT -5
Week 3, Day 3 - 7/28/2006 Dynamic Effort Lower Body
Dynamic Lift - Squats (60%): 2 x 160 (6 times) 1 x 175 1 x 185
Speed Pulls: 1 x 215 1 x 225 1 x 235 1 x 245 1 x 250
Supplemental Exercises: GHR: 8 x 35 (3 Times)
Reverse Cable Side Bends: 6 x 110 (2 Times) 6 x 120
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Post by Chris Mangano on Jul 29, 2006 18:56:09 GMT -5
Week 3, Day 4 - 7/29/2006 Dynamic Effort Upper Body
Dynamic Lift - Bench Press (55%): 3 x 135 (6 Times) 1 x 140 1 x 150
Supplemental Exercises: JM Press: 5 x 75 5 x 85 (2 Times)
Face Pulls: 8 x 100 8 x 110 8 x 120
Rotations (Using cable pulley): 15 x 20 (2 Times)
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Post by dopar66 on Jul 31, 2006 7:21:16 GMT -5
Hey, Chris. How long does it take you to finish the dynamic effort days?
Looking good on the training, bro!
God Bless. Doug
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Post by Chris Mangano on Jul 31, 2006 10:50:49 GMT -5
Not long, usually 35-45 minutes. My max days take about 50-60 minutes, but that's because of the long rests between sets. I try to keep my workouts under 60 minutes.
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Post by dopar66 on Jul 31, 2006 10:54:35 GMT -5
That's impressive intensity, Chris! And thanks for the info. I usually have about 40 minutes to lift, and after this meet I'm going to re-assess my routines and find highly recommended ones that fit into about that 40 minute time frame. Your DE routines look like they'd fit if I do a little supersetting. (Egad, a bodybuilding term!)
:')
God Bless. Doug
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Post by Chris Mangano on Jul 31, 2006 10:54:59 GMT -5
OK, 4 weeks out from the meet. I had planned on doing 1 more week of hard training, then a deload week, then my usual 2 days of max effort followed by 2 days of light assistance/restoration work. But sometimes the best laid plans don't work out. I am going camping with my girlfriend this week from Thursday through Saturday. So I am turning this week into a deload week. So my final 4 weeks will look like:
Week 1 - Deload - Monday Lower Restoration - Wednesday Upper Restoration
Week 2 - Regular Week (2 Max, 2 Dynamic) - Monday Max Deadlift - Wednesday Max Bench - Friday Dynamic Lower - Saturday Dynamic Upper
Week 3 - Semi-Regular Week - Monday Max Squat - Wednesday Max Bench - Friday Light Assistance/Restoration Lower - Saturday Light Assistance/Restoration Upper
Week 4 - Off - Saturday Meet
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Post by Chris Mangano on Jul 31, 2006 10:57:26 GMT -5
Doug, I am basing everything strictly off my readings on the Westside conjugate method. Louie Simmons says 60 minutes is the max you should workout for. One thing I think I need to change in my next cycle is reducing the volume on my max days and increasing it on my dynamic days. Also, I may experiment with dropping some dynamic days in favor of heavy (but not max) assistance days. I think as a beginner this may help me now. From what I have read dynamic days work better for more experienced lifters.
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Post by dopar66 on Jul 31, 2006 13:27:13 GMT -5
That looks like a solid contingency plan! I hope yall enjoy the camping trip.
I appreciate the info. I try and get as much poundage in in the short time I have to work out, as I possibly can. Looks like this methodology may offer a little more flexibility than the PLUSA articles led me to believe.
Right now I'm still leaning towards that Swedish routine, but I'm not ruling anything out!
Again, thanks for the info.
God Bless Doug
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Post by Chris Mangano on Jul 31, 2006 15:33:52 GMT -5
What's the Swedish routine?
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Post by dopar66 on Aug 1, 2006 8:12:59 GMT -5
www.europowerlifting.org/swedish.htmlThere you go, bro! I've glanced over it and am following a thread here where Abebesheir is using this routine. It's a modified progressive overload with set/rep combinations I could get in the 40 minutes. I think. It looks promising. It's a 12 to 16 week cycle, which I'm unaccustomed to, but time is a much bigger issue with me than number of weeks. God Bless. Doug
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Post by Chris Mangano on Aug 2, 2006 10:44:08 GMT -5
Week 4, Day 1 - 7/31/2006 Deload Week - Active Restoration
This was done using 3 exercises for 3 sets, each with very little rest. 15 minutes of almost constant activity and then I was out the door.
DB Rear Laterals: 20 x 10 15 x 10 (2 Times)
Reverse Hypers: 20 x BW 15 x BW (2 Times)
GHR: 10 x BW (3 Times)
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jp
Full Member
Posts: 183
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Post by jp on Aug 3, 2006 12:22:49 GMT -5
Week 2, Day 2 - 7/19/2006 Max Effort Upper BodyMax Lift - Pin Press (pin set ~3 inches off chest):5 x 135 3 x 155 3 x 175 1 x 185 1 x 195 M x 205 Heavy Assistance:DB Bench Press:5 x 50 5 x 60 (2 Times) Supplemental Exercises:Chest Supported Row:8 x 70 (3 Times) Rotations:15 x 20 (2 Times) I setup the pin presses to be right at the start of my sticking point. I am hoping working this aspect of the lift will help me break through. I can get 225 off my chest, I just get stuck in the middle. I am pretty sure once I get through that I will be able to lock it out. Chris, I have the same issues with getting stuck about 3-4 inches off the chest. The pin work can help, but if your shoulders start to ache, alternatively you could do floor presses or bench presses with towels on your chest. I use the towel benching and have had great success with it. I roll up some heavy beach towels, place them on my chest, set the pins on my power rack in case I fail to a height to catch the bar, but not so high as to hamper the pressing, and just touch the barbell to the towel.....then press up. It allows you to control the depth of the press so that on days when you feel a little more "spry" you can add an inch or so (or not) to the press. I found these really helped. I used to do rack pressing from the pins but found that different size racks have different size holes, and trying to match the height of the bench to the height of the holes became a pain in the neck. Floor pressing is cool but I found its a little dangerous if you train alone....if for some reason you cannot press the bar from the floor, where do you put from there....? LOL!! Are you able to set up with an arch and all that properly, while attempting your reps from the pins? You're coming up to Modesto......I was thinking of coming down from the Bay Area to watch that meet....maybe I'll stop by to cheer you on..... I was planning the to go to the USPF Central Cal. Open Powerlifting Meet in Modesto in October......I'm training for it now anyway so.... I'm interested to see how the pin pressing works for you if you stick to it. Let me know if you try the towel pressing..... Cheers, JP
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Post by Chris Mangano on Aug 3, 2006 13:58:34 GMT -5
Hey JP. I was thinking of doing 1 and 2 board presses instead of the pin presses. My gym has plenty of boards of all different sizes and I am able to arch and set the pin height so I can flatten out if necessary.
If you come to the Modesto meet look for me, it would be cool to meet you. I may go that meet in October as well if I like this one.
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Post by Chris Mangano on Aug 3, 2006 14:01:52 GMT -5
Week 4, Day 2 - 8/2/2006 Deload Week - Assistance Day
Strict Overhead Press (no knee bend): 5 x 95 5 x 115 4 x 115
Chest Supported Rows: 8 x 80 (3 Times)
Rear Laterals: 8 x 25 8 x 20 (2 Times)
Reverse Hypers: 8 x 50 8 x 60 8 x 70
Reverse Cable Side Bends: 6 x 120 6 x 130
Off camping until Sunday. Back at it Monday.
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Post by dopar66 on Aug 3, 2006 14:20:07 GMT -5
Enjoy your camping trip!
God Bless. Doug
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jp
Full Member
Posts: 183
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Post by jp on Aug 3, 2006 19:36:43 GMT -5
If you can do the board presses those would be good too. I like pin pressing but it can make my shoulders really, really sore. I avoid it now preferring to do the towel pressing. I would probably do the board type training but I train alone....it would be difficult to balance those boards and more importantly, if I get stuck at the bottom.....I'd be in trouble..LOL!!
JP
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Post by dopar66 on Aug 4, 2006 7:30:50 GMT -5
Amen to that, JP. I have no training partners so if I do any lockout movements it's in the squat rack.
God Bless. Doug
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jp
Full Member
Posts: 183
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Post by jp on Aug 5, 2006 1:59:08 GMT -5
Amen to that, JP. I have no training partners so if I do any lockout movements it's in the squat rack. God Bless. Doug HI Doug, Those work well too. Have you tried using rolled up towels? They work well as you have to maintain tension by holding the barbell in a position which just touched the towels....you can really control within and inch or two the amount of depth on the press as well by how far you "sink" the bar into the towels. Cheers, JP
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animal
Junior Member
Posts: 73
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Post by animal on Aug 5, 2006 8:35:56 GMT -5
Nice work there Chris....try doing pause reps. They have helped my raw bench alot, especially the bottom portion.
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Post by dopar66 on Aug 7, 2006 8:02:42 GMT -5
Thanks, JP. (Chris, sorry about hijacking your log....) I had to pass on the towel presses for lack of a spotter/training partner. For the time being all heavy lockout work is in the squat rack. One disadvantage of training at a "fitness center". Thanks anyway, though! That endorsement from you means they gotta be good! God Bless. Doug
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Post by Chris Mangano on Aug 8, 2006 10:50:12 GMT -5
Week 5, Day 1 - 8/7/2006 Max Effort Lower Body
Max Lift - Deadlifts: 5 x 135 3 x 225 3 x 245 3 x 275 1 x 295 1 x 315 1 x 335 M x 355
Heavy Assistance: Platform Deadlifts (~4 inches high): 5 x 135 3 x 225 3 x 275 (3 Times)
Supplemental Exercises: Reverse Hypers: 8 x 50 8 x 70 8 x 80
Leg Raise: 10 x BW (2 Times)
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Post by dopar66 on Aug 8, 2006 13:24:13 GMT -5
NIIIIICE Squat! That 355 is a mere formality! You'll blast it soon!
Great work, Chris.
Hope the camping trip went well.
God Bless. Doug
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Post by Chris Mangano on Aug 8, 2006 13:44:46 GMT -5
That was a deadlift, not a squat The camping trip was a lot of fun, thanks.
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Post by dopar66 on Aug 8, 2006 15:10:33 GMT -5
Egad! (sheepish grin....)
STILL a heckuva lift! Whether your squat was a deadlift or not. :')
God Bless. Doug
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