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Post by Williamson on Nov 28, 2007 9:04:41 GMT -5
My next event is April 12, 2008. Twenty weeks after the previous one. My competition maxes from that event are; 375, 237, and 485.
I will Squat on Thursdays, Bench on Mondays, and Deadlift every other Monday.
I will begin at 75% of my competition maxes. (280, 180, and 365 respectively)
I will do working sets of three reps, up to three sets of three reps, at which time I will increase the weight.
I will perform all working reps in strict competition form, including waiting to rack squats and bench presses, and pausing bench presses.
I will perform all working deadlifts as separate single lifts.
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Post by Williamson on Nov 28, 2007 19:49:48 GMT -5
11-28-07
Squat
Warmup:
145 x 8
195 x 6
235 x 3
Working Sets:
285 x 3
285 x 3
285 x 3 (wrapped knees: either was much easier, or didn't make depth)
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Post by Williamson on Dec 2, 2007 16:35:05 GMT -5
12-2-07
Bench
Warmup:
95 x 10
135 x 8
165 x 4
Working Sets:
185 x 3
185 x 3
185 x 3
Deadlift
Warmup:
145 x 8
235 x 6
305 x 4
Working Sets:
365 x 3 singles
365 x 3 singles
365 x 3 singles
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Post by m on Dec 2, 2007 17:57:59 GMT -5
Interesting routine. Will you do this exact routine right up to competition or do you have a separate phase before comp?
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Post by Williamson on Dec 2, 2007 19:39:13 GMT -5
I'll keep upping the weight on 3x3's until competition.
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Post by dopar66 on Dec 3, 2007 10:18:53 GMT -5
NICE! I made mention of the 5x5 over in Mike's log, but I tell you, the 3x3 is another I've used a LOT. It's still my bread-n-butter on the squat routine.
Knee wraps: i found I get about 35 pounds out of 'em. I'll throw 'em on once to twice a year to go really heavy, or do stupidly ridiculous reps with weight i have no business repping like that. They definitely help, and as long as you don't make them a necessary part of your workout, it won't hurt a daggone thing to use the wraps once in a while. That last posted workout for the squat is a perfect example. You threw them on for the last set, got a chance to lock out your weightx3, with the equivalent of a little tap love at the bottom of the squat.
Excellent work, W. Can't wait to see what kind of work goes down tween now and April.
God Bless!
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Post by Williamson on Dec 3, 2007 11:06:14 GMT -5
5x5 v. 3x3
I'm taking the less is more approach this time around. Muscles grow when they're resting, not when they're lifting. Work them hard, then give them plenty of rest.
Knee Wraps
For the near future, I'll be lifting in meets that allow knee wraps. I want to be comfortable enough in them to get those extra pounds in competition. Previously, I'd only tried them at maximum effort squats. I've decided that's not the time to try to add something different. Doing it this way, I know that I own that weight, and I'm really just practicing pushing through the pain I associate with the wraps.
Adding knee wraps, and better knowledge of competition lifts, do you think 1200 would be an unreasonable goal?
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Post by chancey on Dec 3, 2007 11:53:50 GMT -5
Big yes on the 1200...and more with time.
I've always like 5 x 5s and 3 x 3s and have used those rep scheme quite a bit. Together for that matter - on days I cranked intensity up or just needed rest I may have done 3 x 3s. I do however find 5 x 5s brutal if your lifting mid 80% or higher.
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Post by danno on Dec 3, 2007 14:15:41 GMT -5
I'm pretty sure you will hit 1200. Thats just 100 more than your current total and the way you write on here I get the impression you are really determined. You will probably add at least 50 to your squat using the wraps and the 3x3.
Way to go Williamson,
God Bless,
Dan
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Post by Williamson on Dec 3, 2007 14:27:20 GMT -5
I'm certain I'll get 1200, but is it a reasonable goal for April 12.
Thank you all for the encouragement.
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Post by dopar66 on Dec 3, 2007 16:19:28 GMT -5
Roger the 3x3 less is more! Gotta echo and reiterate the 5x5 is great in the 80% range..... anything more than that and it's time to squat with a puke bucket......
1200 is quite reasonable. Stay safe with all the good warmups, stopping when your body taps out, all the precautionary stuff to stay healthy, yes yes and YES 1200 is reasonable!
God Bless!
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Post by Williamson on Dec 5, 2007 21:58:52 GMT -5
12-05-07
Squat
Warmup:
145 x 8
195 x 6
235 x 4
285 x 1
Working Sets:
295 x 3
295 x 3
295 x 3 (knee wraps)
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Post by Williamson on Dec 9, 2007 21:09:54 GMT -5
12-9-07
Bench
Warmup:
95 x 8
135 x 6
175 x 4
Working:
190 x 3
190 x 3
190 x 3
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Post by Williamson on Dec 12, 2007 22:44:21 GMT -5
12-12-07
Bench
Warmup:
95 x 10
135 x 8
175 x 4
Working:
195 x 3
195 x 3
195 x 3
Squat
Warmup:
145 x 8
195 x 6
235 x 4
285 x 1
Working:
305 x 3
305 x 3
305 x 3
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Post by dopar66 on Dec 13, 2007 8:34:48 GMT -5
My gosh! To be sure this isn't new territory on the squat and bench numbers. Either way, that 3x3 sure looks strong! I just can't recall, without going back and sorting through the threads, if this is where you were lifting before. Either way (coming from a guy that thinks squats rule....) that is some fine squatting!
God Bless!
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Post by Williamson on Dec 13, 2007 9:57:08 GMT -5
I looked back myself and found some 350 x 5 squats in September. If I keep moving up by 10# each week, I won't worry about the fact that I may have started a little low.
The bench is a little different story. Though I don't believe it's entirely safe to be doing alone, I'm doing free benches, now. So, the weights look different than the way I recorded the Smith benches.
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Post by Williamson on Dec 16, 2007 18:37:25 GMT -5
12-16-07
Bench
Warmup:
95 x 10
135 x 10
185 x 3
Working:
200 x 3
200 x 3
200 x 3
Deadlift
Warmup:
145 x 10
235 x 8
305 x 4
Working:
375 x 3 singles
375 x 3 singles
375 x 3 singles
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Post by lysimacus on Dec 17, 2007 12:26:51 GMT -5
Keeping the weight on the manageable side both for the free bench and the squat is just smart training. Nice workouts.
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Post by Williamson on Dec 17, 2007 13:21:37 GMT -5
Keeping the weight on the manageable side both for the free bench and the squat is just smart training. Nice workouts. Is it? Sometimes I feel frustrated, thinking I'm not pushing hard enough. |
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Post by Williamson on Dec 19, 2007 19:32:01 GMT -5
12-19-07
Bench
Warmup:
95 x 10
145 x 10
185 x 4
Working:
205 x 3
205 x 3
205 x 3
Squat
Warmup:
145 x 8
195 x 6
235 x 4
285 x 1
Working:
315 x 3
315 x 3
315 x 3
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Post by Williamson on Dec 23, 2007 18:10:01 GMT -5
12-23-07
Bench
Warmup:
95 x 10
145 x 10
185 x 4
Working:
210 x 3
210 x 3
Push Press
125 x 5
155 x 5
175 x 3
195 x 2
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Post by Williamson on Dec 27, 2007 19:44:43 GMT -5
12-27-07
Squat
Warm-up:
145 x 8
195 x 6
235 x 4
285 x 1
Working:
325 x 3
325 x 3
325 x 3
Bench
135 x 10
185 x 6
Working:
210 x 3
210 x 3
210 x 3
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Post by thatnuckolskid on Dec 28, 2007 21:47:16 GMT -5
sticking with lower weights at the beginning of a cycle is a good thing to give you body a chance to recover from your last cycle and just to work form which is invaluable, and adding 10 pounds to your squat each workout will get heavy in a hurry, don't you worry about that. haha
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Post by Williamson on Dec 30, 2007 17:54:45 GMT -5
12-30-07
Happy 2008!
Bench
135 x 10
165 x 6
195 x 4
215 x 3
215 x 3
Dead
145 x 10
235 x 6
325 x 4
375 x 1
385 x 3 (singles)
385 x 3 (singles)
385 x 3 (singles)
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Post by thatnuckolskid on Dec 30, 2007 20:27:17 GMT -5
triples on the deadlift. better you than me is all i'm gonna say! and after benching too! that pulling is not too shabby at all.
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