|
Post by rickhussey on Feb 19, 2007 14:00:29 GMT -5
Stats/History/Whatever After quite a lay off (distance running), I picked up powerlifting again last January (2006). I have been using a Westside influenced routine as I train with another lifter who also uses these principles.
Height 5' 9" Weight 195-200lbs
Best lifts:
Bench 325 tng, 310 RAW in competition (340 shirted) Squat 400 w/champion suit/wraps. 370-375 RAW Deadlift 445
Training
Deadlift weakness - off the floor. Focus: quad work, deficit pulling, speed work
Squat weakness - depth, getting out of the hole. Focus: deep oly sq, hamstrings, speed and form work.
Bench weakness - off the chest. Focus: delts, triceps, chest, speed, pauses, bench with no leg drive.
These are my RAW weaknesses. Equipment changes these, but for now I am training RAW and full range. I will pick up another shirt during the summer.
|
|
|
Post by rickhussey on Feb 19, 2007 14:03:59 GMT -5
Olympic Squat 135x5, 185x5, 225x5, 275x5, 315x5 Rack Pull 225x3, 315x3, 400x3, 445x1 SLDL 225x15 Ab pulldowns 3x12
**Goals for week 2 Oly SQ 325x5 Rack Pull 410x3, 455x1 SLDL 225x20
** I haven't squatted heavy in awhile. The 315x5 didn't feel heavy at all, but I've been battling a problem with my neck. It has been stiff and sore at the base for 2 weeks now and it was uncomfortable to squat. I usually have this problem every 6 months and it lasts 2 days, however this time it's going on for some time. Today (monday) it's feeling 90%.
|
|
|
Post by dopar66 on Feb 19, 2007 16:00:35 GMT -5
SOLID SOLID SOLID plan, Rick! If I were to offer one criticism it would be that you took up running in the place of powerlifting! That, my friend, is how you plan. You've addressed your deficits through proven training techniques, and you've put together a solid set/rep plan with tried and true methods. I like how you're waving those westside methods, that's one of the things Simmons has been big on lately. Gives you constant feedback on how the training is going.
Man, I'm excited about watching the massive gains!
God Bless!
|
|
|
Post by rickhussey on Feb 19, 2007 16:31:52 GMT -5
Thanks Doug. I've been thinking about it for awhile and finally put something on paper.
I am probably changing my 3 week wave set up. I think this idea is better....
Olympic Squat Week 1) 5RM 315 Week 2) 3RM 330 Week 3) 1RM 350
Next exercise (Front Squat) Week 4) 5RM 250 Week 5) 3RM 275 Week 6) 1RM 300
ETC, ETC, ETC
I think that would be better than hammering away at a 5,3,or 1RM for 3 weeks each. Feedback is welcome.
|
|
|
Post by chancey on Feb 19, 2007 17:33:02 GMT -5
Alrighty! Glad to see your log up Rick. You look like you have a real good grasp of what’s going on. I look forward to watching your progress and possibly stealing an idea or two!
|
|
|
Post by chancey on Feb 19, 2007 19:53:48 GMT -5
Rick, may I ask how old you are?
|
|
|
Post by dopar66 on Feb 19, 2007 20:28:36 GMT -5
Yes, I agree. I will go on record and even sign my name that either workout looks very well thought out. I do like the psychological approach to the second one you posted, though. Kind of a waved pyramid without the hassle of counting to 5 so daggone much.
Man, yall work out way too much with algebra! I'll stick with arithmetic......
Can't wait to see the gains big guy!
God Bless.
|
|
|
Post by rickhussey on Feb 20, 2007 8:23:57 GMT -5
I turn 32 in June. Yikes....That just sounds so old.
Thanks for the feedback Doug!
|
|
|
Post by chancey on Feb 20, 2007 8:50:37 GMT -5
I turn 39 in march so in my book your still a youngin. You have plenty of time to get better!
|
|
|
Post by rickhussey on Feb 20, 2007 8:59:53 GMT -5
Yes, I figure I have plenty of time to achieve my goals. One of which is to make the squat my best lift. It is currently my weakest.
|
|
|
Post by dopar66 on Feb 20, 2007 9:19:24 GMT -5
I turn 32 in June. Yikes....That just sounds so old. Ahem......cough cough.....that equates to being 18 with 14 years experience, young man! I just got my 20 year stripes. ;D ;D ;D God Bless!
|
|
|
Post by rockman181 on Feb 20, 2007 9:58:00 GMT -5
Nice lifting Rick. But I have to tell you guys, you're all kids!!! ;D
|
|
|
Post by rickhussey on Feb 20, 2007 9:58:23 GMT -5
I know...I know. You guys just don't understand ....Just yesterday I graduated college (9 yrs ago) and was single. Since yesterday, I have accumulated these things: a wife, 2 children, a house, a lawn mower, bills and a job. I am still trying to figure out what is going on. Time passes much to quickly.
|
|
|
Post by 3speed on Feb 20, 2007 10:20:57 GMT -5
"Time passes much too quickly"
You, sir, are correct. You are also on the right path. That time is going to pass regardless of what we do so we may as well get our butts in gear and start working toward achieving our goals.
|
|
|
Post by rickhussey on Feb 20, 2007 10:48:24 GMT -5
Thanks 3speed. I wholeheartedly agree. I would also like to express thanks to your tip & idea with the 3 week wave. I put my own twist to it, but love the concept.
|
|
|
Post by abebesheir on Feb 20, 2007 22:05:45 GMT -5
Hey Rick, nice to see you posting your workouts here. You can't get better advice than the kind you'll get on this board. Lots of guys with many years experience lifting 100% raw... As far as making the squat your strongest lift... remember full squats, paused squats, front squats... these will all help remedy your weakness in the hole. I like your plan and your exercise selection. Good luck with your training and will we see you at another meet soon?
|
|
|
Post by rickhussey on Feb 21, 2007 8:07:52 GMT -5
Hey John. I don't have any solid plans for another meet yet. There's an unsanctioned meet coming up april 7th in NH (Push/Pull). I will continue go to the 2 bench only meets in NH, but beyond that I don't have any plans yet.
|
|
|
Post by rickhussey on Feb 21, 2007 8:42:08 GMT -5
2/21/2007
I thought I would start working some muscle groups I generally neglect.
Standing Shoulder Presses 135x3x8 Bicep Curls 65x3x10 Calf Raises 12 platesx3x15 Hanging Leg Raises 2x20 Gripper work 3x10
I think I'm going to start working my calf muscles more. I had a compete rupture of the left achilles tendon a couple years back and have never gained the size back. It atrophied and is slightly smaller than the right calf. It doesn't affect my lifting, but I always think people are pointing at my left calf and doubling over in laughter. LOL. The wife thinks I'm crazy because nobody notices, but it bothers me.
|
|
|
Post by chancey on Feb 21, 2007 8:55:10 GMT -5
Rick is that push/pull meet without gear? That would be a super time frame for me.
|
|
|
Post by rickhussey on Feb 21, 2007 9:10:35 GMT -5
It is in West Swanzey, NH. Gear is allowed however. I would go raw if I went. If you want the details, I can PM you the URL.
|
|
|
Post by chancey on Feb 21, 2007 11:44:16 GMT -5
Please. Thanks.
|
|
|
Post by rickhussey on Feb 21, 2007 12:13:04 GMT -5
You have mail.
|
|
|
Post by rickhussey on Feb 22, 2007 8:45:27 GMT -5
2/21/2008 ME Bench - 2 Boards.
2 Bd Press barx20, 90x10, 135x5, 185x5, 225x3, 275x1, 315x1, 325x1, 340x1PR, 305x2 Bradford Press 115x5x5 Dumbell Rows 100sx4x7
** Hit a PR in the 2 board press -- it was a complete grind. Hit my goal of 5 reps over 90%.
** Next weeks goal: 6-7 reps with 90% only. The 3rd week will be for another PR. Bradford press 125x5x5 Dumbell Rows 120sx4x6
|
|
|
Post by dopar66 on Feb 22, 2007 9:27:24 GMT -5
Congrats on the PR!!!!! Man to hit a PR and still hit your 5 reps over 90% is pure guts! AWESOME job Rick!
Looking forward to 3rd week's new PR!
God Bless.
|
|
|
Post by rockman181 on Feb 22, 2007 15:12:38 GMT -5
Nice work Rick. Gotta love those PR's.
|
|