Jay's Feeble Attempts at Powerbuilding

[jaymax]

Originally Posted by BendtheBar

Looks very similar to a program I ran in 2008 while playing around.

Well I'd ask how it worked out but since you seem to have departed from it I'm guessing you didn't like it. I was looking to make a 3-week wave while I happened to be looking over that MM2K routine. I kinda took the general scheme and modified it to make it workable. The percentages they used in that program were completely unrealistic to make it thru unless you are a beginner and/or on the sauce lol.

[BendtheBar]

Originally Posted by jaymax

Well I'd ask how it worked out but since you seem to have departed from it I'm guessing you didn't like it. I was looking to make a 3-week wave while I happened to be looking over that MM2K routine. I kinda took the general scheme and modified it to make it workable. The percentages they used in that program were completely unrealistic to make it thru unless you are a beginner and/or on the sauce lol.

It was actually one of my first attempts at piecing together a powerlifting program. It took me from a 400 squat to a 500 squat, and 365 deadlift to 500 deadlift.

It actually worked really well.

I was something like:

50 x 5, 60 x 4, 70 x 3, 80 x 2
55 x 5, 65 x 4, 75 x 3, 85 x 2
60 x 4, 70 x 3, 80 x 2, 90 x 1
65 x 4, 75 x 3, 85 x 1, try for new heavy single, beating last time. Not a max, per se. Just a heavier gym single.

[jaymax]

Getting bad about logging...

Back Squat 280x6, 290x5, 300x4, 310x3, 325x2, 340x1
SLDL 320 x 10,4,3 RP
Leg Press x 440(+sled) x 5x10, 5x8

[jaymax]

Declines 285x5, 295x4, 305x3, 320x2, 335x1, 285x6
Rack Pull 430x5, 445x4, 460x3, 480x2, 500x0
BP to Neck 195 x5x10, 98666
Rack Chins +7.5 x 5x10, 98777

[jaymax]

EZ-Curl Bar 90+Bar x 5x6
Pin Press 187.5 x 5x6
RGBP (from dead stop) 207.5 x 5x6 (pretty ez)
Partial Laterals 70-65-60-55-50-45 x6x6 drop sets
Decline Skulls 72.5+bar x 5x10, 88777
Preacher/Spider DB Curls 40,32.5,27.5 x 5 series of (6-6-6) drop sets

*curls were insanely, unexpectedly hard. I suppose I shouldn't be surprised as I read Larry Scott did these with 60's and had 21" arms (and Dbol) and I ...don't! My bicep strength needs serious help..but I'm addressing it now.

[jaymax]

Also I tweaked my wave scheme a bit.

Week 1: 77.5x5, 80x4, 82.5x3 (x2 waves)
Week 2: 77.5x5, 80x4, 82.5x3, 86.25x2, 90x1, 77.5x6
Week 3: 82.5x3, 86.25x2, 90x1 (x2 waves)

percentages are estimates. For bench I'm using 10-15lb jumps for example. Rack Pulls I'll program a bit differently. I suck at anything under 3 reps on deadlifts so I may go higher with those.

[BendtheBar]

Originally Posted by jaymax

Also I tweaked my wave scheme a bit.

Week 1: 77.5x5, 80x4, 82.5x3 (x2 waves)
Week 2: 77.5x5, 80x4, 82.5x3, 86.25x2, 90x1, 77.5x6
Week 3: 82.5x3, 86.25x2, 90x1 (x2 waves)

percentages are estimates. For bench I'm using 10-15lb jumps for example. Rack Pulls I'll program a bit differently. I suck at anything under 3 reps on deadlifts so I may go higher with those.

Good luck JM. Looks solid.

[jaymax]

Back Squat 310x3, 325x2, 340x1, 310x3, 325x2, 340x1
SLDL 325 x 10,4,3 RP
Leg Press x 450(+sled) x 5x10, 5x8
Calves 380 x 25,8,8 RP

Back squats were tough but without much grinding. SLDL were a bit brutal...I think I'll try a 3-week wave with adding 5 lbs per week then taking a step back and going again - so a 5lb every 3 weeks progression. Leg press I think I jumped 10 lbs instead of 5 this week. No big deal they went fine but I figure with 600lbs of weight a 5lb per week jump on those is sustainable for a long time.

Bodyweight is up about 2lbs over the last 4 weeks of training. My goal was 3-4 lbs over 6 weeks then a 2 week deload with mini-cut (1-2 lbs fat loss, not so extreme as to lose strength).

[jaymax]

Declines 305x3, 320x2, 335x1 ( x 2 waves)
Deadlifts (from floor) 370x4x4, 420x2, 470x1, 370x10
BP to Neck 197.5 x 5x10, 87666
WG Rack Chins +10 x 5x10, 88777

Tried deadlifts from the floor tonight. I was psyched about the idea of the rack pulls but not really feeling them like I thought. I have difficulty finding my form from the bottom and all I feel working is lower back. Did mag/ort setup on floor deads...didn't push the top double just did a single and left some on the table.

Benches and everything else felt fine.

[BendtheBar]

Solid Jay. Keep it up.