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Old 10-24-2011, 02:07 PM   #1
MikeM
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Default Raising Mike's 1 rep max

I've decided to go a different route after almost 8 months on fullbody routines. I'm focussing totally on powerlifting and the routine is based around the big four.
Mondays - Bench and Assistance including Back and Shoulder work
Tuesdays - Squat and Assistance including Low back and Core work
Thursdays - OHP and Assistance including Back and Chest work
Fridays - Deadlift and Assistance including Low back and Core work

The main lifts I'll work up to 5x1, except deadlift which is still 5x5, and then back off sets usually 5x5 or so. Asisstance stuff is 5x 8-12.

It looks like this so far, but I'm taking this week to fine tune it a bit. Below are just the working sets. Warmups are going to be more reps below 80% and less reps above 80% before hitting the working sets.

Mondays
Bench 5x 1, 3x3 85%
Cable Rows 5x10
High Incline DB press 5x 8
Pulldowns 5x 12
Dips 5x 12
Hammer Curls 5x 12

Tuesdays
Squat 5x1, 1x 10-12 75-80%
Front Squat 5x5 or Leg press 5x5
Power GM 5x 5
Cable Chops 5x 12

Thursdays
Push Press 5x 1, 5x 5 75-80%
Chinups/Lats pulldowns 5x12
CGBP 5x 8
DB Rows 5x 8
Rear Laterals 5x 12
Bar Curls 5x 12

Fridays
Power Cleans 5x 1
Deadlift 5x5
Deficit Deadlift 3x 5
RDL 3x5
Weighted situps 5x 12

The idea is to really focus on one lift a day and get more familiar with close to max singles. We'll see.
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Old 10-24-2011, 02:21 PM   #2
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Quote:
Originally Posted by MikeM View Post
I've decided to go a different route after almost 8 months on fullbody routines. I'm focussing totally on powerlifting and the routine is based around the big four.
Mondays - Bench and Assistance including Back and Shoulder work
Tuesdays - Squat and Assistance including Low back and Core work
Thursdays - OHP and Assistance including Back and Chest work
Fridays - Deadlift and Assistance including Low back and Core work

The main lifts I'll work up to 5x1, except deadlift which is still 5x5, and then back off sets usually 5x5 or so. Asisstance stuff is 5x 8-12.

It looks like this so far, but I'm taking this week to fine tune it a bit. Below are just the working sets. Warmups are going to be more reps below 80% and less reps above 80% before hitting the working sets.

Mondays
Bench 5x 1, 3x3 85%
Cable Rows 5x10
High Incline DB press 5x 8
Pulldowns 5x 12
Dips 5x 12
Hammer Curls 5x 12

Tuesdays
Squat 5x1, 1x 10-12 75-80%
Front Squat 5x5 or Leg press 5x5
Power GM 5x 5
Cable Chops 5x 12

Thursdays
Push Press 5x 1, 5x 5 75-80%
Chinups/Lats pulldowns 5x12
CGBP 5x 8
DB Rows 5x 8
Rear Laterals 5x 12
Bar Curls 5x 12

Fridays
Power Cleans 5x 1
Deadlift 5x5
Deficit Deadlift 3x 5
RDL 3x5
Weighted situps 5x 12

The idea is to really focus on one lift a day and get more familiar with close to max singles. We'll see.
I like it for the most part. Only thing I see that might be a issue is the power cleans on Friday right after push presses and CGBP on Thursday. Shoulders might be a little beat up from the thursday session. Just my 2 cents
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Old 10-24-2011, 02:21 PM   #3
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I did the Monday workout today and I definitly need to prune/switch it up a bit as it was 80+ minutes altogether, and the dips almost caused me to vomit.

Oh, and I'm starting at 85-90% of my estimated 1 rep maxes.

Anyway, Monday, week 1

Bench:
10x bar, 75
8x 95, 115
6x 135
4x 185
2x 205
5x 1x 220
5x 5x 175
I got some video of first and last reps of 220, but might take a while to figure out how to get it linked here. I'm not too technical as you can imagine.

Cable Rows 5x 10 with setting 8, ss w/
High Incline DB 5x 8 x 40DB
Lat pulldowns 5x 12 w/ setting 9 ss w/
Dips 3x 12 (should have been 5x 12, but I was losing it and had to stop.)
Hammer Curls 5x 12x 20DB ss w/ rotator cuff stuff

I'm not sure the dips are a good idea on this day as I can do way more than that normally, but I was absolutely fried by the time I did those.
I also didn't really feel those cable rows that much even though they were fairly hard. I seriously considering switching to BB Rows, but I'll wait and see how I feel tomorrow.
I know my upper body has never felt this jacked in my life! I'm pretty sure I'm going to be butt sore tonight. We'll see.
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Old 10-24-2011, 02:22 PM   #4
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Originally Posted by Traphouse86 View Post
I like it for the most part. Only thing I see that might be a issue is the power cleans on Friday right after push presses and CGBP on Thursday. Shoulders might be a little beat up from the thursday session. Just my 2 cents
I kind of agree with you, but I really don't want to give up Cleans unless I really have to, and they don't seem to fit in anywhere else.

Thanks, Trap!
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Old 10-24-2011, 02:55 PM   #5
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Originally Posted by MikeM View Post
I'm not sure the dips are a good idea on this day as I can do way more than that normally, but I was absolutely fried by the time I did those.
I would just ask you to consider the additional stress of anything past the first 3 exercises on each day. Remember the plan we hashed out was considerably more abbreviated.
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Old 10-24-2011, 03:39 PM   #6
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Subbed and good luck mike! I agree with what fazc says, the volume is brutal and can take some time to adapt to. Its a whole other thing blasting away on a single lift +assistance than going fullbody, in terms of stress.

Get it done!
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Old 10-24-2011, 03:51 PM   #7
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I would just ask you to consider the additional stress of anything past the first 3 exercises on each day. Remember the plan we hashed out was considerably more abbreviated.
Hmmm..... Might have misinterpretted the final hash recipe. I thought that was in addition to the stuff in the first plan. Typical.

Still, I got to try out a whole bunch of assistance stuff to see what I liked and what I didn't. Always a rainbow in there somewhere if you look for it!

So, yes, I will pare this down for sure as I am becoming seriously sore already. I just had trouble buckling the seatbelt and changing my shirt when I got home a bit ago.

And I will get it done, Swede!
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Old 10-24-2011, 04:17 PM   #8
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Well hey, start with a bang right
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Old 10-24-2011, 06:07 PM   #9
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Subbed Mike. Looking forward to seeing where this journey takes you.
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Old 10-25-2011, 01:12 PM   #10
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