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Old 05-11-2014, 06:55 PM   #1
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Default JBryd Coaches Powerliftingforlife (10/20/Life)

5/11/2014

Week 1 Day 1 (10/20/Life)

---------------------------------------------

Warm up:
Suitcase Carry = 50 lbs x 2 laps per side
Glute Bridge = 2x15
Band Pull Aparts
Lat Pull Aparts
Band Dislocations
Bar Bench Press = 2x20

Bench Press 5x5 (rpe 8) = 175x5 195x5 210x5 225x5 225x5

2-3 Second Pause Bench 3x5 (rpe 7) = 185x5 185x5 195x5

Dumbell Inclined Press 3x8 = 60x8 60x8 60x8

Dips 3x8 = bw -50x8 -60x9 -60x12

Band Pushdowns 100 reps = orange elitefts 26x25x21x21x15 (5sets=108)

Mcgill Big 3:
Birdogs = 10x10sec each side
Crunches = 10x10sec
Rolling Plank = 2 sets 10reps each side

-----------------------------------------------------

Starting Stats:
Bodyweight = 195
OHBS = 360
Bench Press = 285
Conv D/L = 385

-------------------------------------------------

-10/20/Life swapped in on week 5 of what was Lilliebridge Method
-excellent work despite no sleep and a very weak start/low motivation
-very conservative with weight selection (3-4 reps in tank on all sets)
-high continuity with exercise selection

Last edited by powerliftingforlife; 05-11-2014 at 08:52 PM.
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Old 05-11-2014, 08:21 PM   #2
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Perfect! sent out an update
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Old 05-11-2014, 08:54 PM   #3
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Quote:
Originally Posted by J_Byrd View Post
Perfect! sent out an update



Looks great, Coach.

I received the next three sessions and the optional filler day.

Thanks for being so responsive!
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Old 05-13-2014, 02:35 PM   #4
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5/13/2014

Week 1 Day 2 (10/20/Life)

I had the intention of deloading today in order to juggle programming back to a standard Sq/B/Dl rotation. Instead I decided to Squat heavy today, deload Deadlift Friday and push Bench Press up about 3 days to next Wednesday. Before I was running the Lilliebridge method using a Bench/Sq or Deadlift schedule.

Glad I chose to do this. Session went well.

I'll include video when the forum allows it.

---------------------------------------------

Warm up:
Suitcase Carry = 50 pounds 2 laps per side
Rolling Planks = 20 reps per side
Goblet Squats = 20 pounds x 2 sets of 12
Bar Squat = 1 set of 20

OHBSquat = 225x5 245x5 added belt-----> 260x5 285x5 285x5

Pause Squat = 225x5 225x5 removed belt-----> 225x5

Wide Squat = 3x3 @ 155 (very light)

One Leg GM's = 35 pound bar x 9,10,10

Cool Down:
McGill Crunches = 10x20sec
Hot Tub
Steam Room

----------------------------------------------

-Squats were slightly tougher than expected (still could have grinded 2 more reps a set)
-Quads were sore causing some instability
-second time attempting Wide Squats (felt much stronger, and natural)
-first time doing GM's this way (weak and unstable but enjoyable)
-again, session pushed me to the limit
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Old 05-13-2014, 03:22 PM   #5
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Old 05-13-2014, 03:37 PM   #6
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Old 05-14-2014, 03:07 PM   #7
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Old 05-15-2014, 04:43 PM   #8
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May 15, 2014
Thursday

Week 1 Day 3 Filler Day (10/20/Life)


I'm leary of the filler day. Previous experiences going at each lift more than once a week have shown not to be productive even with less than moderate effort. At this point I respond best to high intensity, volume and low frequency. The only reason I did this session today was to keep the upper body active since it'll be 9 or 10 days in between bench pressing. Going forward fillers days will only include small isolation movements, if I feel the urge for a fourth workout. So far recovery has been key.

*Unless lifts stop moving up or Jonathan advises otherwise I'll stay with these thoughts.

-------------------------------------------

Hammer Curls = 20x20 30x8 35x8 40x8

Bent Bar Pushdowns = about 5 sets ------------> 140x8

D/B Seated OHP = 40x12 45x8 50x8 55x8

Side Laterals
s/s with = 4 sets @ 10 pounds x 10
Front Raises

Straight Bar Cable Curls = 4 sets ?

Single Arm Cable Curls = 3 sets ?

---------------------------------------------------

-much higher output than I'd ever attempt without same amount of recovery days
-at this point filler days will only include upper body work
-prefer upper body filler day 1 or 2 days after main work
-prefer filler day as recover rather than progression
-strong arm pump felt good
-take note tomorrow if rows are affected by today's arm work
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Old 05-15-2014, 05:46 PM   #9
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IF ANYONE IN CHARGE READS THIS WOULD YOU PLEASE CORRECT THE SPELLING OF JONATHANS SCREEN NAME IN THE TITLE OF THIS THREAD.


How embarrasing
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Old 05-15-2014, 07:25 PM   #10
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Haha! Don't worry man. I've see the guy three days a week for the past year, and still I manage to screw it up.
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