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Post by Ryan on Feb 8, 2013 14:55:57 GMT -5
Wk4 Paul Carter SQ pgm (all w/o belt)-
W/U- 135x8 185x6
Work sets- 205x5 225x5 255x5 275x3 315x2
Primary work set- 395x5
Pause- 315x5x3
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Post by Ryan on Feb 11, 2013 15:27:10 GMT -5
DL (2/11/13)
Deadlift (90%): 1x2 @ 530 lbs Speed deadlift (75%): 5x3 @ 445 lbs (90-120 sec rest b/w sets) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps Bent over row: 8 reps Underhand (reverse) grip lat pulldown: 8 reps Arched back good morning: 8 reps
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Post by Ryan on Feb 12, 2013 15:39:57 GMT -5
Wk5 Paul Carter bench routine:
W/U: bar x 8 135x5 225x2
Work- 270 x 1 w/motionless pause 240 x max reps (which was 9) 225x5x3
CG's: 185x5x2
OHP: 135x5x2
*Finished w/couple of sets of flat-bench Tate presses
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Post by Ryan on Feb 15, 2013 16:04:17 GMT -5
Wk5 PC squat routine-
W/U- 135x8 185x6
Work sets- 225x5 275x5 315x5
Primary work set- 405x5
Pause- 325x5x3
Quad extensions- 2 sets to 10 @160#, and 175#
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Post by Ryan on Feb 18, 2013 17:47:33 GMT -5
Wk5 Coan/Phillipi DL program complete
Main work sets: (80%): 3x3 @ 470 lbs Speed deadlift (65%): 3x3 @ 385 lbs (120 sec rest b/w sets)
Assistance: Power shrugs (60% of current): 3x5 @ 340 lbs Stiff-leg deadlift: 3x5 @275 Bent over row: 3x5 @155, 155, 160 Underhand (reverse) grip lat pulldown: 3x5 (Cybex machine w/115# in plates on each side) Laying down leg curls: 2x10 @120
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Post by Ryan on Feb 19, 2013 18:01:32 GMT -5
Paul Carter bench pgm, Wk6
W/U- Bar x 8 135x6 225x2
Work- 280 x 1 w/motionless pause 255 x max reps (got 6, might have had 7 or 8 but was training alone) 230x5x3
Incline BB- 185x5 190x4 (triceps had nothing left)
Incline DBs- 80x8 90x2 (triceps completely shot)
Incline Tate presses- 30x10 40x8
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Post by Ryan on Feb 22, 2013 15:01:05 GMT -5
Wk6 of the Paul Carter Squat program went as follows: Structure- 4 total sets (including warm and work), culminating in a top-end 4th set of 420x5 which was based on 85% of my max 135x8 225x5 315x2 420x5 <--This was a reps PR, but was a sloppy mess. I felt like I was going forward onto my toes, and in the video you actually see my heels lift up coming right out of the hole on just about each rep. Frustrating, but I am a work in progress. Gotta fiddle with my stance and do a better job keeping my chest up. Here's the vid- youtu.be/Y-ns7Fr0mzE)365x5x2 <-- this was not part of the program; just threw it in to get some more work, and because the 420 set felt sloppy to me which made me a little angry.
Pause SQ: 345x4 w/2sec pause (out of gas, almost passed out coming out of hole on 4th) Seated quad extensions: 150x10, 165x10x2 P.S.: SHAMROCK SHAKES ARE BACK!!!!!! I am 2 for 2, got one yesterday and another today, and the one today I used for my post-workout recovery shake plus creatine. Fantastic!!
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Post by Rosario-546 on Feb 22, 2013 19:02:59 GMT -5
Nice work, you speed outa the hole is impressive.
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Post by Ryan on Feb 22, 2013 19:39:49 GMT -5
Nice work, you speed outa the hole is impressive. Thanks man. Now I just need to learn how to squat properly so I don't feel like I'm gonna fall forward with heavier weights and I'll be good to go! ;D
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Post by Rosario-546 on Feb 22, 2013 19:58:08 GMT -5
Just watched it again, an elite lifter once told me fast down equally fast up, and if you watch your fastest sets, your notice that. Keeping in mind, controlled fast.
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Post by George on Feb 23, 2013 12:39:33 GMT -5
I second Rosario on speed down and pop. I've taken more notice over my descent and pop speed versus my programmed percentages and have noticed a quicker come around. I squat twice a week, and the first day every week is 7 x 3 with 70%, the second is usually triples or doubles in the 85-90% range. I've noticed that the quicker, more explosive sets with 70% leave me more sore than any grinding lift done later in the week. Whats nice about the 70% is its heavy enough that control is respected, but at the same time I can dive bomb and explode up with what seems like much less effort...but in the end I'm taxed more. After a few weeks, I'm noticing the carryover into my heavier days. I lost faith in speed sets at 40-50%, but think entering this higher range and focussing purely on speed and not the numbers has made a good difference.
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Post by osu122975 on Feb 25, 2013 10:26:26 GMT -5
Louie Simmons had talked before about raw lifters doing speed work in the 65-75% range w/o using any accomodating resistance. Generally if I do speed work, particularly w/ bench - I do the short press reps (chest to half way point). I don't really try and push as fast as possible but focus on exploding up - which is a bit different from what WS teaches.
I've not been a fan of the term "fast" or "speed" but understand things better using the word "power"
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Post by George on Feb 25, 2013 12:51:37 GMT -5
Lol...power sounds good to. My personal system is a smooth lift, where the weight moves at a constant rate, and typically during the squat there is that slight bounce at the end from the stop at the top. If my reps look like this, this to me is my target speed, and what I consider good "pop", "power"...whatever. I've noticed there is about a twenty pound difference between sets with this and without. In other words, if I don't have this and am grinding say, 450 for what is supposed to be 5 x 5, then I will drop to 420 and complete the sets. It sounds counter productive, being how I could have completed the sets at 450...but I think having a slightly quicker bar speed activates more. I think some elite guys, like Mike T and many others, have those fancy speed-tendo unit thingys which actually monitor this data for them. I have to use feel and a mirror.
Also...if you could please post a link to what Louie said. I used to read everything he published during my multi-ply days, and there wasn't much offered for the raw folks. Maybe it was in an article discussing speed and he made it as a side note in the article...but it would be cool to see it.
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Post by Ryan on Feb 25, 2013 15:07:45 GMT -5
Wk6 Coan/Phillipi DL program complete-
W/U: 135x8 225x5 315x2 405x1
Work: Deadlift (85%): 1x2 @ 500 lbs Speed deadlift (70%): 3x3 @ 415 lbs (120 sec rest b/w sets)
Assistance crap: Power shrugs (65% of current): 3x5 @ 370 lbs (threw in a set of regular shrugs @365 too) Stiff-leg deadlift: 280x3x5 Bent over row: 165x5, 175x5x2 Hammer Strength pulldown machine (medium grip): 190x5, 200x5x2 <-- weight in plates only Laying-down hamstring curls: 120x10x2
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Post by Ryan on Feb 27, 2013 14:46:20 GMT -5
Final week Paul Carter bench routine
W/U- Bar x 8 135x5 225x2
Work- 285 x 3 (only got 2 because I tried motionless pause on all reps; I did this because I knew 285x3 t&g would be relatively easy)
CGs- 185x5 225x5x2
Incline BB- 185x5 225x3 (failure)
Floor presses 235x5x2 225x6
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Post by Ryan on Mar 1, 2013 15:50:52 GMT -5
Wk7 Paul Carter SQ program complete-
A deload week of sorts, as I did this very workout two weeks ago, minus one full set this week.
W/U- 135x8 185x6
Work sets- 225x5 315x5
Primary work set- 405x5
Pause- 325x5x3
Quad extensions- 165x10, 185x10
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Post by Rosario-546 on Mar 1, 2013 18:44:42 GMT -5
How do you like the Carter program thus far?
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Post by Ryan on Mar 1, 2013 19:01:19 GMT -5
How do you like the Carter program thus far? This is my second go-around with his squat program. Made good gains first time around and hoping to hit 500 at the end of this cycle. That's the hope anyway but I am just happy to keep making any progress, keeping in mind that at my first ever meet back in March 2011 I only squatted 424 and that was in gear. I think when this training cycle is over though I'm gonna switch to one of the Sheiko programs out there just to keep things from getting stale, because in my short time powerlifting the one thing I've learned about myself is that virtually anything works as long as I bust my donkey at it
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Post by Ryan on Mar 4, 2013 14:46:19 GMT -5
Wk7 Coan/Phillipi DL program complete-
W/U sets:
135x6 225x5 315x2 425x1
Work: 530x2 <-- This looked easy on film, but felt tough, so I stopped at the prescribed 2 rep limit. Probably should have done more, but I'm not too upset about this since the routine only called for 2 reps to begin with.
Speed deadlift (75%): 3x3 @ 445 lbs (120 sec rest b/w sets)
Accesory: Power shrugs (70% of current): 400x5x2 Barbell shrugs: 400x5 Stiff-leg deadlift: 275x5x2 Bent over row: 175x5x2 Hammer Strength lat pulldown (neutral grip): 220 in plates x5x2 Hamstring curls: 120x10x2
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Post by Ryan on Mar 5, 2013 13:35:17 GMT -5
Gillingham bench routine, Wk1 (heavy day)-
I've done this program twice in the past, with varying results. I say this only to say that I am not one of the "Gillingham bench routine zealots" who swears it will increase anyone's bench by 30% in 12 weeks, but I do like the structure it gives to my bench routine, and it's time for me to work in a second day of speed work per week also after having gone the last 6 months only benching 4x per month.
Without further ado, Wk1/day1 done-
W/U: bar x 8 135x6 185x3 225x2
Work: 275x1 (w/motionless pause) 245x5x3
Incline BB: 190x5 195x5 205x5
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Post by Ryan on Mar 8, 2013 20:04:23 GMT -5
Carter SQ Wk8 complete
W/U- 135x8 185x6
Work sets- 225x5 275x5 315x5 420x5
Pause- 345x5x3
Quad extensions- 165x10x2
Felt very strong tonight. Good stuff.
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Post by Ryan on Mar 9, 2013 13:02:18 GMT -5
Gillingham bench Wk1, speed day-
W/U: bar x 8 135x5 185x3 225x3 (all 3 reps w/motionless pause)
Work: 205x8x2
Standing strict OHP: 135x5x2
Standing overhead triceps presses (fixed-weight on bar): 70x10, 80x8
Incline BN Tate presses: 35x10x2
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Post by Ryan on Mar 11, 2013 14:04:32 GMT -5
Coan/Phillipi DL routine, Wk8 complete- W/U: 135x6 225x3 315x2 425x1 Work: Deadlift (95%): 1x2 @ 560 lbs <-- youtu.be/y9H0J8Bmxu0Speed deadlift (70%): 3x3 @ 415 lbs (120 sec rest b/w sets) Accessory work: Power shrugs (75% of current): 2x5 @ 430 lbs BB shrugs: 405x5, 315x8, 315x5 (to failure) Stiff-leg deadlift: 315x5x2 Bent over row: 175x5x2 Hammer Strength neutral-grip pulldowns: 230x5x2 (weights in plate-only) *The 560 double was the main focus of this session, as the program itself only has two weeks to go. This felt harder than it looked in the video, which I guess is not a bad thing. If it felt easy but looked a mess, I'd probably be more concerned. lol
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Post by Rosario-546 on Mar 12, 2013 4:56:52 GMT -5
Dam smoking 10lbs over your meet PR for a double is impressive. Time to get back on the platform!
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Post by Ryan on Mar 12, 2013 8:33:26 GMT -5
Dam smoking 10lbs over your meet PR for a double is impressive. Time to get back on the platform! Ha. Thanks. Working hard for sure, but the next couple of weeks will be the real test: 450x3 SQ this Fri, followed by 575 DL 1rm next Mon 465x3 SQ next Fri, followed by 590 DL the following Mon 490x2 SQ that Fri, followed by 600 or new max DL the following Mon. Then we'll see what I'm really made of and what progress I'm REALLY making. I'm getting nauseas thinking about all that at once. LOL I was planning on doing a UPA meet in April not far from where I live, but I didn't wanna spend $120 on the meet (almost half of which was Fed fees) and then never lift in that Fed again. Thought better of it and am planning on doing a NJ State meet in June in WNPF and hopefully qualifying for Nationals at that meet. I would be open to doing an unsanctioned meet between now and then though, just to see where I'm at. Otherwise, I'm gonna to do a full test day at my gym sometime within the next month, and I'll video all lifts for you guys to critique, which I'd really appreciate.
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