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Post by rawcanada on May 22, 2007 23:48:50 GMT -5
my best lifts are
squat: 325
bench press: 275
deadlift: 385
my goal is to squat 350, bench 300, deadlift 400
ive set a few pr's in the past couple weeks so things are going good.
right now i deadlift on monday and bench and squat on wednesday. i also do powercleans, barbell and dumbbell presses and back/shoulder/tricep work. sometimes ill also add in another bench press day where ill go light and do some high rep work, do some incline, decline.
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Post by dopar66 on May 23, 2007 11:30:04 GMT -5
Howdy! Glad you have started a log.
First off, congratulations on your recent PRs! Those things sure feel good!
Right now, you are only the second guy I can think of that deadlifts two days before he squats. Don't know if that's a valuable insight or not, just thought I'd throw it out. Are you doing heavy deads EVERY week, or is that an alternate week thing with the cleans?
Just at a glance your accessory stuff looks pretty solid. The back/shoulder/tricep stuff is priceless.
Looking forward to your log!
God Bless. Doug P.
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Post by rockman181 on May 23, 2007 19:26:05 GMT -5
Welcome. There are a lot of great guys on this board, unlike any other powerlifting site that I've been on, and these guys know their stuff. I get great advice and encouragement here.
Can't wait to read your logs, and congrats on the PR's. They keep us motivated.
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Post by rawcanada on May 24, 2007 1:45:46 GMT -5
thanks for the replies guys, for deadlifts right now i just started doing sumo a couple workouts ago from doing regular for a while and still trying to get to my true max on them so the last deadlift workout went like this:
135 pounds, bunch of reps warm up 225 for 5 reps
275 for 3
315 for 2
335 for 2
365 for a single, 380 for a single and 385 for a single
they all felt good, i think i mightve been good for 390. i think ill go lighter next week though.
and ya i deadlift once a week and powerclean once a week.
heres how today went:
bench press:
135 for 10 reps warm up
i dont remember exactly how many reps i did for the next few sets, around 2-4.
185 pounds, 205, 225
then 245 for a single, 255 for a single, 265 for a single, and 275 for a single but got a bit of help at the end, i wasnt even gonna go for it after all the sets but i decided to just do it and if i was more fresh i usually get it no problem.
squats:
135 pounds for 8 reps or so
225 for 3 reps
245 for 3 reps
275 for 3 reps
315 for a single
also did some sitting dumbbell presses and biceps/forearms.
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Post by dopar66 on May 24, 2007 8:01:55 GMT -5
I've come to the realization I can't deadlift sumo. 3Speed is an extremely technical sumo deadlifter, instructional video quality technique. I'll defer the sumo info...... :') I will offer this, if your recent max is 385, going up to 380 for one single may not be an effective routine. Try the 80% range for threes. If that's fine, try it for fives. If the fives go easy, move to 85-90% for threes. Try not to train above 90% too frequently, and once you hit that magical 90%, go to doing 6-7 singles with a minute or two between each. Concentrate on form and speed. Last thing about deadlifts in general, when you get up over 85% or so, you may wanto to consider deads every 2 weeks. See how the back responds to the increased poundage.
The bench. Jimray is a really good bencher, and is a firm believer in 3x3. I usually use a modified 5x5 that cycles to triplesx5, doubles x3-5, but rarely singles. Of course, my bench has been stagnant for a long time, so again, I am NOT your best bench resource. Just offering two schemes I'm familiar with. Food for thought, nothing more or less.
The squats I'm more okay with a heavy single most workouts, I'd just move it to the first thing you do after warmups. 315 may be a bit much with a 325 max, but if you can hit the 315 every workout without getting psyched, use the 315. THEN do the working sets. Do that in cycles, like 3 weeks withthe heavy single, three without. An incredible jedi mind trick you can use to replace the heavy single is a heavy walkout. Load up to 4 plates, walk the weight out, stand there for a 10 count, and rack it. THEN squat your working sets.
PLEASE PLEASE keep in mind I'm just throwing out my two cents. I WILL NOT be upset if you completely ignore EVERYTHING I just typed. Every single guy here uses different routines effectively (exception, see my note on my benching.....) You just gotta find that routine that gives you the most gains, smartly. It'll be different for each lift undoubtedly. The entire key is to have gains without destroying your quality of life (lift smarter not harder).
Keep on posting RawCanada!!!!!!
God Bless!
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Post by rawcanada on May 24, 2007 22:40:39 GMT -5
hey thanks for the help man, ya recently i feel ive been going too heavy on the 3 lifts, im definetly gonna lighten it up a bit and do more reps. Its just recently i set a few pr's and i wanna go heavy everytime but i know that cant last too long.
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Post by rawcanada on May 28, 2007 18:51:18 GMT -5
weighed in at 203 pounds this morning.
Today was deadlift day. heres how it went:
135 pounds bunch of reps warm up.
225 for 4 reps
275 for 3 reps
315 for 2 reps
365 for a single
395 for a single (new personal record)
i also did some light back/shoulder/bicep work.
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Post by dopar66 on May 29, 2007 7:57:23 GMT -5
CONGRATULATIONS!!!!!!!!!!! Outstanding, oh wait, let me type it right, OUTSTANDING PR!!!!! Mighty fine pulling, Canada!!!!!! Cool move throwing in the back work with the deads. I see a lot of big name lifters doing the same.
As long as the heavy singles are working, dont let my two cents throw you off. I'd recommend for now run with what brung ya, but pay CLOSE attention to form and technique, and don't dead any more frequently than every 10 days, preferrably 14. Still, that's a LOT of PR in a short time!
God Bless!!!
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Post by rawcanada on May 30, 2007 8:57:49 GMT -5
CONGRATULATIONS!!!!!!!!!!! Outstanding, oh wait, let me type it right, OUTSTANDING PR!!!!! Mighty fine pulling, Canada!!!!!! Cool move throwing in the back work with the deads. I see a lot of big name lifters doing the same. As long as the heavy singles are working, dont let my two cents throw you off. I'd recommend for now run with what brung ya, but pay CLOSE attention to form and technique, and don't dead any more frequently than every 10 days, preferrably 14. Still, that's a LOT of PR in a short time! God Bless!!! thanks for the input man, currently i deadlift every monday, and ya one of these days im gonna have to take longer then a week off of deadlifts, maybe just do some rack pulls or deload, but its going well now and im gonna go with it for now. and ive also almost reached a total of 1000, right now its at 995 with 325-275-395, bench is touch and go though. but either way 5 more pounds until i get that 1000. its squat day today also, last time i wasnt feeling it, i felt a bit off, but today had better go good! ;D im thinking also whether i should bench today too or go at it tomorow or friday. anyway ill get an update today on how my squats went.
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Post by dopar66 on May 30, 2007 9:24:35 GMT -5
Man, you WILL get 5 pounds off adrenaline in a meet. Bank on it!
The rack pulls is a GREAT lift for the non-deadlift week. Check out biglifter's log for some incredible ideas for the non-deadlift week exercises.
Happy squatting!
God Bless!
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Post by chancey on May 30, 2007 19:03:54 GMT -5
What part of Canada? Bret of VT powerlifting, likes to hold meets way, way, way up north.
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Post by rawcanada on May 31, 2007 1:36:28 GMT -5
hey chancey ya well im not way up north really, im from british columbia so westcoast, itll be great if somebody could get a meet going here but ya theres a lot more lifters east.
dopar, ya ive only done rack pulls a few times in my life, i should set the pins right below my knees right?
heres how squats felt today, dam it was a hot day and in the gym it was pretty hot.
135 pounds warming up plenty of reps.
225 for 6 reps
245 i think i did 4 reps
275 for 3 reps
295 for 2 reps
and 315 for a single
the bar was rolling on my traps for some reason, half the time it felt like it was going up my neck and the other half down my back, it was weird, dont know why, this never happend to me before. usually its stable and its sits there.
the squats felt good today, better then last week, i couldve probably hit my best of 325 today but it wasnt a max day so didnt go for it.
i also did a bit of bench before the squats, didnt go too well, and on my last set the spotter grabbed the bar too early.
135 pounds lots of reps to warm up
185 for 6
225 for 4
245 for 1, 255 for 1, and the spotter for 265 grabbed it when i didnt need it, next time im just gonna not go heavier then 225 and do more reps.
and after squats i did some dumbbell presses and tricep work.
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Post by dopar66 on May 31, 2007 11:52:17 GMT -5
Different folks put the pins at different heights on the rack pulls. Any where from 2" below the knees to (I think I read) 7" below the knees. I've near about eliminated the rack pulls as I personally find it hard to use the same form for them as a regular deadlift. I'll hit a set or two every once in a while, but they're not part of the regular routine.
The squat problem with the bar. That REALLY sounds like a bent bar. Next time before you squat, find that bar and roll it across the floor. If it is bent, I don't need to tell you how to figure that out, you will KNOW it is bent. A bent bar is absolutely awful for lifting, only good for a clothing rack. On the same note, that was a good set of squats! You were probably wise to forego the psyche of the max effort. Save up. :')
225x4, you may want to consider going maybe 235 for a 3x3. Just a thought.
God Bless!
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Post by rawcanada on Jun 1, 2007 5:41:04 GMT -5
225x4, you may want to consider going maybe 235 for a 3x3. Just a thought. God Bless! ya right now i do 245 pounds for 2 reps easy, i could probably get 3 for sure and maybe a 4th rep. do you think 3 sets of 3 reps with 235 will be enough sets or should i get in 4 or 5 sets for 3 reps a set?
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Post by dopar66 on Jun 1, 2007 13:44:05 GMT -5
JimRay is the 3x3 guru, but I'm going to give you my best recollection on the 3x3. If you can hit the first two 3's with a pause, and hit 4 on the third set all paused, it's time to move up the weight. I sure hope I got that right, and typed it so it made sense. That's kind of the reason I used 235 as the number instead of anything any higher, kind of a baseline to gauge whether that's the right weight, or if you're ready to move up.
Ready to move up? Who am I kidding? You're ALREADY moving up, just look at the recent PRs. So let me rephrase: ready to move the weight up.
:')
Keep up the awesome work, RC!!
God Bless!
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Post by rawcanada on Jun 3, 2007 5:28:20 GMT -5
good stuff dopar thanks.
im gonna go for a 405 pound deadlift on monday, how does this look like:
135 for 8 reps
225 for 6 reps
315 for 2 reps
365 for 1
and then go for the 405.
does that seem fine or can anyone give me a better setup?
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Post by chancey on Jun 3, 2007 18:55:54 GMT -5
Looks good. May want to cut down your 225 reps. 5 max.
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Post by dopar66 on Jun 4, 2007 9:40:16 GMT -5
100% completely echo Chancey. If you feel the need to do more warming up, then hit two sets of 3 with 225 max.
I am anxiously awaiting your great news on the new PR......
:')
God Bless!
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Post by rockman181 on Jun 4, 2007 18:45:47 GMT -5
Looking good, get that PR!!!
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Post by rawcanada on Jun 4, 2007 23:30:41 GMT -5
didnt get the 405.
i did 135 for 8 reps
225 for 4
315 for 2
365 for 1
405 first attempt, got too excited, form was off, only got it halfway up.
405 second attempt, this was much better, it was so so so close, i just needed a bit more and i wouldve had it.
next week im gonna do work sets, get my strength up, it was so close, i feel that i need another couple workouts with heavy doubles and triples and ill get that 405 soon.
i also did some tricep work after.
also, im either going to bench press on tuesday or wednesday, im gonna start off at 225 for work sets at 4 sets at 3 reps a set and increase 10 pounds every workout. 225 is pretty easy for me but im gonna slowly work at this, not gonna rush it and like i said increase 10 pounds every workout until i hit 245 for 3 like i already do but more solid and eventually from there work up to my goal of 265 for 3 reps. currently i can do 245 for 3-4 reps.
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Post by dopar66 on Jun 5, 2007 7:36:51 GMT -5
Solid plan with the bench press, RC. Are you pausing that kind of weight, or is this touch and go? Just wondering.
On to the good stuff, deadlifting. :')
MAN!!!!! 405 right to the top! The VERY best encouragement I can give you is to look at ToolPod's posts over the last two weeks and his bench press. That got my oil pressure up just reading it. Now for the tips and advice. If there is ANY way you can, try you some heavy lockout work, deadlifting off pins OR Romanian deadlifts. I "think" we've answered your rack work questions, but if you have more, now is a GREAT time to ask. The Romanians don't use as much weight but are amazing for hip pop and push through at the top.
THIS CLOSE!!!! I-------I
I can't WAIT to see you get it!
God Bless!
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Post by biglifter on Jun 5, 2007 8:10:25 GMT -5
Go with dopar's advice. Also, be sure to watch the training volume prior to deadlifts. Your doing a lot of compound moves with olympic lifts, squat and deads all in the same week. Personally, when I can't lock out a deadlift, it's always due to fatigue or lack of recovery from squats. A little more rest always solves the problem. Stay the course as long as things are moving up but always be ready to implement changes to find out what works best for you.
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Post by rawcanada on Jun 5, 2007 17:33:08 GMT -5
hey dopar thanks man your always good for advice and encouragement, im gonna check up on toolpods posts definetly. and usually i touch and go but im gonna do more pauses now. my best bench touch and go is 275, the most i paused for 1 rep was 245 but it felt easy, i was good for 255 paused. i regularly pause though on lighter weights but i know im gonna have to do heavier weights paused.
and the only reason i missed it was because of 2 factors, the first time i went for 405 i got too excited/nervous due to the 4 plates and my form went off, then by the time i collected myself to do the 405 the second time my form was back to normal and i just concentrated on it like it was any weight but the previous attempt at 405 wore me out too much. i also might kick the 365 off before the 405, and just go straight from 315 to 405.
and i dont do olympic lifts much aside from powercleans once in a while, i used to do them more but now im concentrating more on powerlifting. and i squat and dead each once a week so the 2 never wear me out by the time i do one or the other, i felt fine but i just let the 405 get to me the first time i did it. like i said another few deadlift sessions and ill be good for that 405!
thanks for the responses guys, and ya your so right biglifter, changes are always good, i used to be very close minded but i changed regular deadlifts to sumo deadlifts, things like that and its helped.
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Post by chancey on Jun 5, 2007 20:53:10 GMT -5
That was excellent advice from these guys on the deads. Rack pulls, Romanians, and chains would be super nice to help your lockout. But like Big said you got to watch yourself on these. Max attempts on the back are brutal and I would not recommend back to back weeks like that. Your next best pull will be when that back is healthy. You didn't get that 405 but you worked the heck out of it.
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Post by rawcanada on Jun 5, 2007 22:22:51 GMT -5
Just came back from the gym, did bench press and some back work.
heres how bench press went:
135 and 185 pound warm up sets, 6 reps each.
then i did 225 pounds for 6 sets of 3 reps a set. the first few sets i didnt pause but the last few i did pause and it wasnt that hard, they all went up really smooth. this was my first serious bench workout with pauses and it went pretty well. im good for 235 next time.
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