Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 08-27-2009, 07:28 PM   #11
jwood
Anabolic Addiction Rep
Max Brawn
Points: 22,560, Level: 93 Points: 22,560, Level: 93 Points: 22,560, Level: 93
Activity: 12% Activity: 12% Activity: 12%
 
jwood's Avatar
 

Join Date: Jul 2009
Posts: 6,339
Training Exp: 5
Training Type: Strongman
Fav Exercise: Push press
Fav Supp: Razor 8 Blast Powder
Reputation: 96944
jwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beast
Default

true dat MAB!!!
jwood is online now   Reply With Quote
Sponsored Links
Old 08-27-2009, 07:29 PM   #12
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,865
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Here's the Plan:

TUESDAY Deadlift Day
THURSDAY Bench Day
SATURDAY - Squat Day
SUNDAY Hypertrophy Day


Deadlift Periodization
Week one: 70% 15 sets of 1 one min rest/sets
Week two: 75% 12 sets of 1 one min rest/sets
Week three: 80% 8-10 sets of 1 - 1.5 min rest/sets
Week four: 85% 4-6 sets of 1 1.5 - 2 min rest/sets
Week five: 90% 1-3 singles of 1 - 2 min rest/set
Week six: de load or rest
Week seven: new max at contest or gym or recycle with 70%

Squat & Bench Periodization
Week one: 70% 8 sets of 3 one minute rest/sets
Week two: 75% 8 sets of 3 one minute rest/sets
Week four: 80% 6 sets of 2 1.5 minute rest/ sets
Week five: 85% 4 sets of 2 1.5 minutes rest/sets
Week six: 70%x2, 75%x2 80%x2 85%x2, 90% 1-2 sets of 2 - 2 minutes rest/sets
Week seven (contest, new gym max or start over at 70%):
70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 101-105%x1

Deadlift Day
Deadlift Periodization - *see above*
Front Squats 3 sets x 6-10 reps
Sumo Squats 8 sets x 1 rep @ 75% Deadlift 1RM
Heavy Abs

Bench Day
Bench Periodization - *see above*
2-Board Press or Pin Press 3 sets x 6-10 reps
Yates Rows 3 sets x 6-10 reps
T-Bar Rows 3 sets x 6-10 reps

Squat Day
Box Squat Periodization - *see above*
Narrow Stance Squats 3 sets x 5 reps @ 70% 1RM
Good Mornings 3 sets x 6-10 reps
Romanian Deadlifts 3 sets x 6-10 reps

Hypertrophy Day
Overhead BB Press 3 sets x 6-10 reps
Upright Rows or Arnold Press 3 sets x 6-10 reps
Closegrip Bench Press 3 sets x 6-10 reps
BB or DB Curls, 3 sets x 6-10 reps

NOTES

--Periodization is old school Westside style, which last 7 weeks (This is before Louie fell in love with Box Squats).
--Total cycle length will be 14 weeks, which means I will test max for each major lift twice.
--I need to work narrow stance squats. If I don't, I get wicked knee tendinitis from wide stance squats.
--My hammies are weak, and my back strong - so I work in sumo deads which blast my hammies good.
--I need extra bench reps, so I do repping on 2-board and pin press. If I don't get reps in, my max drops. That's the way its always been. End of story.
--Front squats and good mornings are performed primarily to benefit the deadlift. I believe the deadlift is best trained (for me) with a focus on fronts, box squats, RDLs and good mornings.
--Heavy ab work is generally weighted sit-ups or leg lifts.
--I need hypertrophy work, or else I want to kill someone. I can't do a straight periodization using only the primary lifts.
--As you can see, there is a lot of lower back wear and tear on this routine. 3 days a week, specifically. I know my limits. If I was recommending this routine to someone else, they may have to take a de-load week or two between the 7 week cycles. Maybe. It's all on the lower back. I like Louie's deadlift rest in week 6. That helps.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 08-28-2009, 07:33 AM   #13
rippednmichigan
Social Media Manager/REP
Max Brawn
Points: 22,927, Level: 93 Points: 22,927, Level: 93 Points: 22,927, Level: 93
Activity: 2% Activity: 2% Activity: 2%
 
rippednmichigan's Avatar
 

Join Date: Jul 2009
Location: Michigan
Posts: 8,038
Training Type: Bodybuilding
Fav Supp: EFX K-Otic Orange Ambush
Reputation: 76411
rippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beastrippednmichigan is a lifting beast
Default

Kill it Steve, you know we will be watching!
User owns 3x $30 I\'ll Pump You Up cash User owns 1x $20 I\'ll Pump You Up cash
__________________
Social Media Manager/ Board Rep
Be sure to "LIKE" us on Facebook!!

Pure-Potent-Drug Free

http://allamericanefx.com/

Certified Personal Trainer
Training and Nutrition at
www.flexfitnessandnutrition.com


"Take control and push your limits!"
rippednmichigan is offline   Reply With Quote
Old 08-28-2009, 07:47 AM   #14
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,865
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by rippednmichigan View Post
Kill it Steve, you know we will be watching!
Thanks Ripper
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 08-28-2009, 10:12 AM   #15
bwys61
Austin Simply Fit #1
Max Brawn
Points: 9,189, Level: 64 Points: 9,189, Level: 64 Points: 9,189, Level: 64
Activity: 8% Activity: 8% Activity: 8%
 
bwys61's Avatar
 

Join Date: Jul 2009
Location: Austin, TX
Posts: 2,113
Training Exp: 15+
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Caffeine
Reputation: 26929
bwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machinebwys61 is a lifting machine
Default

i dont think you will need one minute rest periods on the first couple of deadlift weeks. nice plan though
bwys61 is offline   Reply With Quote
Old 08-28-2009, 10:25 AM   #16
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,865
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by bwys61 View Post
i dont think you will need one minute rest periods on the first couple of deadlift weeks. nice plan though
Thanks BWYS. I probably won't stick with Louie's rest periods. I don't really care to rush things when I'm using heavy weights. On the other hand, i won't be moving slowly either.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 08-28-2009, 02:05 PM   #17
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,865
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

08/28/2009: Testing Squat and Dead Max

Notes: Today was insane. I decided to test my squat and deadlift max on the same day. I had never done that before, and it was intense.

I hit a 500 deadlift and 440 squat, and oddly enough, didn't hit failure on either lift. I could have kept pushing for 5 more pounds, but I could pretty much tell I was at my limit. Truth be told, after my 485 deadlift, I thought I would fail on 500.

Combine that with my 320 bench max yesterday, and my current 3 lift total is 1,260. This is my highest 3 lift total in my 40's, and I haven't performed a powerlifting cycle in over a year. So that's good news.

I am resting until Tuesday, then I will start in full-bore on the 14 week cycle.

Workout Time: 58 minutes

Workout Grade: A

Deadlift

Bar x 15
135 x 8
225 x 3
315 x 1
405 x 1
455 x 1
485 x 1
500 x 1

14" Box Squat

Bar x 3
135 x 5
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
425 x 1
440 x 1
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 08-28-2009, 03:04 PM   #18
nighttrain
Senior Member
Max Brawn
Points: 10,795, Level: 68 Points: 10,795, Level: 68 Points: 10,795, Level: 68
Activity: 0% Activity: 0% Activity: 0%
 
nighttrain's Avatar
 

Join Date: Jul 2009
Location: Louisville, Ky
Posts: 3,646
Training Exp: 20+
Reputation: 69074
nighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beastnighttrain is a lifting beast
Default

dude you suck...





nice numbers
__________________
Support our Troops
nighttrain is offline   Reply With Quote
Old 08-28-2009, 03:28 PM   #19
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,865
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by nighttrain View Post
dude you suck...

nice numbers
Thanks! I'm gunning for 100% Raw Masters class, which is a 1476 total @ 220 pounds. Elite is 1551 @ 220.

Here are some of the 100% Raw world records for the 40-44 class @ 220 pounds:

Squat = 555
Bench = 340 (I got this soon....)
Deadlift = 600
Total = 1,460 (this is my ultimate goal)



__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 08-28-2009, 03:40 PM   #20
jwood
Anabolic Addiction Rep
Max Brawn
Points: 22,560, Level: 93 Points: 22,560, Level: 93 Points: 22,560, Level: 93
Activity: 12% Activity: 12% Activity: 12%
 
jwood's Avatar
 

Join Date: Jul 2009
Posts: 6,339
Training Exp: 5
Training Type: Strongman
Fav Exercise: Push press
Fav Supp: Razor 8 Blast Powder
Reputation: 96944
jwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beast
Default

Go for it man, those are great numbers, I can not wait to be there!!!

Hit is hard big man!
jwood is online now   Reply With Quote
Reply

Bookmarks

Tags
400, bar, bend, hit, log, powerlifting, weeks


Similar Threads
Thread Thread Starter Forum Replies Last Post
Bend the Bench Press Bar BendtheBar Powerlifting & Strength Training 38 04-17-2012 09:11 AM
Get Ripped in Three Weeks BendtheBar Articles 2 01-13-2012 10:37 AM
Next 2 weeks. Rich Knapp General Board 0 09-14-2011 06:15 AM
another meet in 5 weeks DaRidler General Board 2 02-15-2011 03:20 PM
Shredded in Six (Weeks, That is) Iron Gladiator General Board 1 09-23-2010 03:31 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 12:12 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.