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2005/09/04, 11:27 AM
Monday Upper DE
Tuesday Off
Wednesday Lower DE
Thursday Upper ME
Friday Off
Saturday Lower ME
Sunday Off
Ok lifts.
Upper ME:
Bench type lift
Moving up in weights doing 3 reps till form breaks down on the last one, then moving to single lifts till form breaks down on those lifts while moving up in weights.
4 sets Tricep/Bicep superset
4 sets Upper Back/Shoulder superset
Light ABs
Upper DE
Speed Bench
45-60% of 1rm..12 sets of 3
4 sets of Bicep/Tricep Superset
4 sets of Upper Back/Shoulder Superset
Light Abs
Lower ME
Squat/Deadlift type lift
Moving up in weights doing 3 reps till form breaks down on the last one, then moving to single lifts till form breaks down on those lifts while moving up in weights.
4 sets of a Hamstring lift
4 sets of a Lower Back lift
4 sets of Pull throughs
Heavy AB work
Lower DE
Squat/Deadlift type lift
50-60% of 1rm at 10 sets of 3
4 sets of Hamstring/Quad superset
4 sets of Lower Back
Heavy Abs
Doing a 3 week regular lift, 3 week Chains, 3 week Bands and back again in the cycle.
Would love feedback on this and some ideas to tweak it more as well as ideas.
Thanks all,
Ryan(BigIrish)
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2005/09/04, 01:14 PM
guess who....:)
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2005/09/05, 10:18 AM
First thanks for the feedback Menace, I always love getting different viewpoints from people. Helps a ton.
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Quoting from menace3000:
what type of exercises do you do for assitance work?
for example...I would skip the biceps work....or do it no more than once a week...you get plenty of bicep workouts in your back movements, especially rows and pull ups....
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Hmm interesting, never thought of that.
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Quoting from menace3000:
For max effort I would do, 5-8 working sets of bench, then do 5-8 of close grip bench or floor presses, then do some shoulder work...and maybe throw in some vertical pulling movement like pull ups or chin ups....for another 5 sets...
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Ok that's doable for sure. I can give that a try and tweak.
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Quoting from menace3000:
what do you mean by squat/deadlift type lift?
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Doing a some style of squat or deadlift is what I mean so something like a Box Squat, regular squat, Romainian Deadlift, sumo dead lift, something along those lines.
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Quoting from menace3000:
For lower body I recommend you do squats, followed by good mornings or hypers...I would do actual deadlifts every 3 weeks...while including lifts like power clean/hypers/good mornings/rack pulls/shrugs other times...I would do power clean before squats but other back exercises afterwards...
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Ok good advice there.
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Quoting from menace3000:
you're also training your back 4 days....way too much...I don't care whether you're doing mornings with the bar....it's too much....I wouldn't go beyond 2.....and I would take a day off if you feel worn out/tired
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Ok. I was trying to split it in upper back/shoulders and then lower back. But I can see what your getting at.
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Quoting from menace3000:
I would think about my training as follows:
upper body ME: work the primary lift heavy along with some assistance exercises on related muscles and antagonists....bench, close grip bench, pull ups, military presses.....
upperDE: bench
....assistance work on lagging upperbody assistance muslces/areas of weakness in the lift....whether it's back or triceps or shoulders etc...
lower ME:
Usually legs first(squat, lunges, step ups , etC), except power clean...
lower back exercise
assistance work on lagging muscles...hams, glutes, etc...
lower DE:
squat
deadlift
1-2 assistance exercises on lagging areas....
also bands and chains 3 week and then 3 weeks....sounds like too much...I would consult with gatormade on this...he's a very respected Strength and Conditioning coach from Florida U on this forum and he knows a lot on the topic...from what he posted earlier...this sounds like a lot of work with bands and chains and you might tear up your joints with such frequency...although I could be wrong....
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Yeah been waiting for a response from Gator, he seems to have some awesome input also.
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Quoting from menace3000:
I would also recommend you ask your doctor if you could benefit from Glocousomine Choindroitin and MSM....and take fish oil supplement....first one helps with keeping joints healthy(although as Gator rightly pointed out, some people can't take it with certain conditions)...and fish oil helps minimize inflammation and helps spare muscle during intense exercise/dieting...
I would also rotate 3 and 4 days a week cycles....some weeks instead of DE I would just take the day off....like rotate upper and lower DE...some weeks u can do both, others I would do one or the other....
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Yeah I take Glocousemine now as well as fish oil. Thanks much for some input there. Hopefully Gator and Wrestler can chime in also and well anyone for that matter.
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2005/09/05, 08:43 PM
Made a mistake. This was the training days.
Monday Off
Tuesday Upper ME
Wednesday Lower DE
Thursday Off
Friday Off
Saturday Lower ME
Sunday Upper DE
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2005/09/06, 02:29 AM
The schedule seems good...especially if you're doing Westside....if you are not doing deadlift on ME...then do heavy good mornings or hypers or whichever exercise you choose.... and go heavy....
I am sure they'll get back to you...they are both quite busy but they stop by every now and then....so give it a few days.....
good luck with your training...
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2005/09/06, 10:23 AM
Yeah I am doing Westside lifting. BTW not sure if I tol you thank you, but thank you much for your viewpoints. gives me different eyes to look at what I am doing, since I really do not have anyone local to speak to about this stuff.
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Quoting from menace3000:
The schedule seems good...especially if you're doing Westside....if you are not doing deadlift on ME...then do heavy good mornings or hypers or whichever exercise you choose.... and go heavy....
I am sure they'll get back to you...they are both quite busy but they stop by every now and then....so give it a few days.....
good luck with your training...
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2005/09/06, 03:28 PM
Seems pretty good to me... It actually sounds pretty sound and well researched...
Just a few points... Are you waving your DE work, from 45-60%.
I do agree with menace in dropping bicep work. I might substitute in pull ups or rows, or get my bicep work some other way. A compound movement will always be superior. Try to work you back and bi's at the same time. Doing deadlifts and pull ups are more than enough bicep work for a powerlifter...
What kind of ab work are you doing? Why 2 days of light ab work? I dedicate each ab workout to a different aspect of torso movement: rotational, flexion, extension, and side flexion. Just a suggestion, and one that may not necessarily apply to your goals. This is where you have to decide. I need strong rotational strength for grappling, but probably more than most powerlifters would need.
Also, where is the rotator cuff work? Are you equiped, or raw???
And did you have any questions in particular?
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/09/06, 04:09 PM
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Quoting from wrestler125:
Seems pretty good to me... It actually sounds pretty sound and well researched...
Just a few points... Are you waving your DE work, from 45-60%.
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Yeah for the DE's week one is a 50%, week 2 is 55% and week 3 is 60% on 1rm (I mistyped the 45% sorry. But after a 3 week cycle on the DE's going from 50-60% then I do the same with Chains and then back to regular and then to bands and then back to regular. That way to give 3 weeks in-between a 3 week session of Chains or Bands).
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Quoting from wrestler125:
I do agree with menace in dropping bicep work. I might substitute in pull ups or rows, or get my bicep work some other way. A compound movement will always be superior. Try to work you back and bi's at the same time. Doing deadlifts and pull ups are more than enough bicep work for a powerlifter...
What kind of ab work are you doing? Why 2 days of light ab work? I dedicate each ab workout to a different aspect of torso movement: rotational, flexion, extension, and side flexion. Just a suggestion, and one that may not necessarily apply to your goals. This is where you have to decide. I need strong rotational strength for grappling, but probably more than most powerlifters would need.
Also, where is the rotator cuff work? Are you equiped, or raw???
And did you have any questions in particular?
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I will drop the bicep work not a problem there and use my dead lifts to make up for that. Sadly even though I can bench over my body weight I still cannot do an unassisted pull-up which really annoys me. I am think my weakness lifts I needed to work on the biceps/shoulders and back more to help with that. Opinions on that?
For Abs it's usually weighted sit-ups, Weighted Leg lifts Knee to chest), Bridges, Side sit-ups and weighted crunches. Myself I do more then just power lift. I do Krav Maga and Football and am getting back into grappling as well. So I need strong abs. When I say light abs it is with no weight and more for extension and range of motion for heavy abs I add weight to add to ab strength. Should I switch that up?
What would you suggest for Rotator cuff work? Shrugs on Upper days? I am raw.
As for questions yes. I am trying to get to where I can do pull-ups. I know these are such value filled to be able to do. Tips on increasing supporting muscles so that I can do these finally without assistance? I do most of my lifting in my garage (I bought myself a Squat rack, floating bench, Olympic bench 2 Olympic bars some 900lbs in weights as well as dumbbells, a Pull-up/Dip/Leg lift rack, 100lbs Heavy Bag for some cardio work as well as a few other things. Next purchase is a hyper extension rack so I can get those in more often. I keep my Gold membership for when I travel due to work but mainly use my home garage gym that I am slowly expanding hehe. Someday I will have enough money saved up to open my own lifting gym here in Austin, Texas.
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2005/09/06, 06:22 PM
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=6&t_ix=689
^^cuff exercises
use heavy pull ups to work the brachiallis(strap weight to urself if u have toto get into target reps...)
use heavy chin ups to hit the biceps(strap weight to urself if u have to.... to get into target reps)
you should have bought an adjustable rack where you can do anyting..from pin deadlifts to squats, shrugs, etc....i seen them as low as 400....with pin adjustments every inch or two...look into that....esp if u train solo...
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2005/09/06, 11:43 PM
if you do bicep work.....do hammer curls...I usually do 5x5 nothing major.
Somthing cool to try that I been doing.....I got the idea from wrestler I think....is start light of coarse on DE day and add 5 lbs a set.
like this (135,140,145,150,155,150,165,170)/3
I rest just long enough to change the plates.....pretty cool thing to do.
try this after a few weeks on westside though
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Friends don\'t let friends squat high...
People don\'t reach thier true potental, only those who seek it.
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2005/09/07, 07:33 PM
Chin ups and pull ups will be your best bet, in addition to deadlifting, for your biceps.
If you can't do an unassisted pull up, it would probably be better for you to do negatives and timed holds, rather than lat pull downs or an assistance machine. Your lats are very important in stabilizing the weight, so if you can't stabilize it, you won't be able to lift it. You can usually tell if your lats are your weak point if you can bench a lot more than you can do a pull up with or row, or if the weight sometimes feels awkward or unstable while lifting it.
Check out the rotator cuff exercises menace listed. Shrugs are more of a trap exercise. You can do shrugs on ME Squat/Deadlift day, but do your rotator cuff work at the end of bench day, ME and DE.
If you are grappling, you defianetly need to add in more rotational work for abs than side sit ups, etc. Try doing full contact twists (landmines) and woodchops. Also, side bends and saxon side bends... Excellent ab exercises. The saxon side bends and full contact twists are the only ab exercises I do regularly.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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