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Old 03-17-2013, 01:23 AM   #11
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Quote:
Originally Posted by Bronco View Post
i really do mean 8 sets of 3 reps. i did some smolov stuff and i thought it was cool to do lots of sets with low reps.


for intensity i was planning on doing those last sets to just before failure like in 5/3/1, i think i forgot to mention that. and yeah, i love heavy singles. you think it's really important, huh?

155lbs/265lbs/335lbs/395lbs
Yes. I think some 90+ intensity is important for a powerlifter. If you're benching 265 max, but your rep sets are 225x 3 reps x 8 sets, but last set to failure, say 8 reps or so, you're really working your endurance, not your top end strength.

Top end strength is your ability to summon all you got for one rep. That's powerlifting. Only the top single counts in powerlifting. Not the last rep you can hit in a heavy set of reps.

You can't train singles all the time, but you do need to start hitting maximum weights on a regular basis in order to train yourself to go all out on a given rep. That is a skill, something not learned by hitting your 8th rep at 85%.
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
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Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 03-24-2013, 05:19 PM   #12
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ok, changed up the routine due to suggestions.
i'm planning to add 5lbs after each 3 week period, after the 85% day.
reduced the # of sets to stay close to the prilepin table.
how does this look?
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Old 03-24-2013, 06:38 PM   #13
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Interesting way to set it up. Give it a whirl and see what happens.

If it was me, I'd switch those days up so that I was always moving up in percentage and then starting over, though. Like Monday's setup. Going from 75% to 80% to 85% on bench and deadlift from 90% to 90-95% to 95% in your three week wave looks good.

I'd do all the days of the week like that and not have days like friday where you are starting with your hardest squat day and going to the easiest squat day, then the medium squat day in the third week. I see you are trying to stagger the major effort days, but I would not start out with your hardest squat day in the first week.

If you are really set in doing it that way, then I would just skip bench for the first two weeks and squats for the first week that way you would be going up in percentage starting from the 90% day. Same with the medium days, skip until you are starting with the 75% day, then continue.

But you could just do:
week 1
M- DL 90%, Bench 75%
W- Bench 90% Squat 75%
F- Squat 90%, DL 75%

week 2
M W F- 90-95% and 80%

week 3
M W F - 95% and 85%

That way you are building up to your third week then starting over.

Also, you are adding 5 lbs if you make all the reps in your three weeks I assume? OK. What will you do if you miss a rep or two?

Also why so light on the OHP? Nothing wrong with using 60%, but you might want to up the reps to like 10 or so unless I am missing something.

Just a thought or two. Good luck!
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 03-24-2013, 08:18 PM   #14
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Quote:
Originally Posted by MikeM View Post
But you could just do:
week 1
M- DL 90%, Bench 75%
W- Bench 90% Squat 75%
F- Squat 90%, DL 75%
thanks mike,
you're right about this, that is exactly what i intended to do, but it was a copy and paste error. i corrected it just before i saw your response.

and i was planning to reset after i can't make all the reps like in 5/3/1. maybe back off 90% of current working max or something.

i tried the first sunday/monday workout just now, but didn't have time to get through it all. looks like i'm going to have to cut back on sets or switch them over to other days.

and yeah, i guess i was thinking light on overhead press because i'm afraid of overtraining chest. maybe a bit more weight won't hurt?

Last edited by Bronco; 03-24-2013 at 08:39 PM.
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Old 03-24-2013, 08:26 PM   #15
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great work keep it up
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Old 03-24-2013, 09:57 PM   #16
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See, I wouldn't necessarily reset if you miss reps. You can have a bad day or whatever, even a couple bad sessions for whatever reason and not need to reset. If I missed a rep or two, I'd keep that session exactly the same and do it again next week and see what happens. If you miss any again, then yes, reset. But give yourself an out to account for just a bad day or bad couple days.

You do have a lot of assistance lifts. Be sure you have a reason for doing all of them. SOme of it is just overkill probably.

This article is as good as it gets when thinking of designing workouts for powerlifting:
http://muscleandbrawn.com/meat-potat...ning-workouts/

I think of it this way. I have one or two big lifts that those sets are crucial to get done. Squats, bench, deadlift, OHP. Then I'll hit a variation of a lift that is less important, say CGBP or something like that, then some muscle sets that is even less important, like triceps and that's it. As long as I get my main work done, it's a good session. If I get the variation done too great. If I hit everything well then it's excellent. But the main work is what's important.

So if it was me, I'd hit the big lift of the day, then your secondary lift, then some variation of one of them, then a muscle to finish things off. If there are other things you want to do that get squeezed out, rotate them in week to week and drop something else.

Like on Monday for example, hit 5 sets of cleans to warm up, then your deadlifts, bench, maybe rack pulls or rows, then do some leg curls or leg press or something like that. Done.

But have a reason for doing whatever it is you are doing. Assistance lifts are to address a weakness or strengthen a key area of your main lifts. And it doesn't take a ton of work to hit those small areas pretty hard. If you're squatting properly, you probably don't need to hit the adductors for example. You probably don't need 8 sets of dips either. Do 2-3 for higher reps to get more bang for the buck. that kind of thing.

You have basically 5-7 working sets of bench a week, and 5 working sets of OHP. You're not going to overtrain anything with that. That's a good amount of volume and intensity. No worries. My thought On OHP press was if it's too easy, you're not accomplishing much.
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96

Last edited by MikeM; 03-25-2013 at 09:59 AM.
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Old 04-03-2013, 11:43 PM   #17
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ok, here's the modified plan after trying things out for about a week and a half.
had to cut out some assistance stuff and reduce the sets to fit everything in.
stuff in gray i'll only do if i have time.
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Old 05-26-2013, 11:15 PM   #18
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I feel like I've been not getting enough recovery time for my chest with the plan that i've been running (above). My bench press isn't doing very well. I think too much heavy lifting in a week.

However, my deadlift has continued to improve while deadlifting heavy twice a week, so i want to keep hitting it twice a week. It feels good. So I'm starting up this plan based on 5/3/1, but adding a lighter day for each of the three big lifts which really makes it almost a fullbody three days a week.

Here is what I've got planned. Any thoughts?


Code:
Sun/Mon 
 5/3/1               warmup             working
   Bench Press   40%x5 50%x5 60%x3  week#1: 75%x5,80%x5,85%x5+
                                    week#2: 80%x3,85%x3,90%x3+  
                                    week#3: 75%x5,85%x3,95%x1+
 extra
   Deadlift      40%x5 50%x5        60%x6,65%x6,70%x6
 assistance
   Pendlay Rows  95x3               130x8x3
   Weighted Dip  -28x5              10+ x8x3
   Bicep Curls   55x5               70x8x3
   45d Leg Press 320x5              360x8x3

Wednesday 
 5/3/1               warmup             working
   Squat         40%x5 50%x5 60%x3  week#1: 75%x5,80%x5,85%x5+
                                    week#2: 80%x3,85%x3,90%x3+  
                                    week#3: 75%x5,85%x3,95%x1+
 extra
   Bench Press   40%x5 50%x5        60%x10,65%x8,70%x6
 assistance
   Power Cleans  95x3 115x5         130x8x3
   Lat. Pulldown 80x5               110x8x3
   45d Leg Press 320x5              360x8x3

Friday
 5/3/1               warmup             working
   Deadlift      40%x5 50%x5 60%x3  week#1: 75%x5,80%x5,85%x5+
                                    week#2: 80%x3,85%x3,90%x3+  
                                    week#3: 75%x5,85%x3,95%x1+
   Over. Press   40%x5 50%x5 60%x3  week#1: 75%x5,80%x5,85%x5+
                                    week#2: 80%x3,85%x3,90%x3+  
                                    week#3: 75%x5,85%x3,95%x1+
 extra
   Squat         40%x5 50%x5        60%x10,65%x8,70%x6
 assistance
   Pendlay Rows  95x5 115x3         140x5x3
   Bicep Curls   55x5               70x8x3
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Old 05-27-2013, 09:27 PM   #19
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I might just be a minimalist or just lazy, it seems like too much assistance. For 3x/week full body, wouldn't a press/pull/squat plus a few sets of back work or curls suffice? For example: feel free to substitute things ...

Mon: Squat heavy, Bench reps or heavy, DB Row, Pullups
Wed: Squat reps, OHP reps or heavy, BB Row, Curls
Fri: Squat tech/explosive, Dip, Deadlift heavy, Chins

alternate pressing heavy/for reps, like one week, do bench heavy and OHP for reps, the next week OHP heavy and bench for reps.
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Old 06-03-2013, 04:21 PM   #20
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Quote:
Originally Posted by stayaggro View Post
I might just be a minimalist or just lazy, it seems like too much assistance. For 3x/week full body, wouldn't a press/pull/squat plus a few sets of back work or curls suffice?
yeah, some people seem to think so. but i want to work HARD, man.
also i feel like i make my best progress when hitting the big lifts at least twice a week. that's why I wanted to keep deads and bench in there two times a week.

are you saying i should be worried about overtraining?
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