Swift Powerlifting Workout log Feedback Plz!!

[Swift]

You do DE bench the day after doing heavy shoulders and back work on both days. That's what I mean by odd.

As far as your split, what is your current training split?

I always use wed to work on my weak points right now being shoulders.

 

[Rodja]

Doing it before your speed bench session is counterproductive. Incorporate extra delt work into your upper body days instead of giving them a specific session.

 

[Swift]

Friday Oct 21
De box squats 8x2
pull throughs 3x12
romanian dl 3x10
incline situps 3x25

 

[Swift]

Doing it before your speed bench session is counterproductive. Incorporate extra delt work into your upper body days instead of giving them a specific session.

ok ill try that

 

[Swift]

ok ill try that

Rodja how about posting a sample workout for 1 week.

 

[Rodja]

Rodja how about posting a sample workout for 1 week.

What are your weak points in each movement?

 

[Swift]

What are your weak points in each movement?

off the chest on bench,bottom of my squat, and grip on dl.i just purchased wendlers 5/3/1 im try it out for a few cycles.

 

[Swift]

You ME on both squats and deads in the same week?

On Wendlers 5/3/1 your doing this????ave A. Warmup, 75% x 5, 80% x 5, 85% x 5+ heavy singles
Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3
Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1+ heavy singles
Wave D. Deload wave – 60% x 5, 65% x 5, 70% x 5

 

[Rodja]

On Wendlers 5/3/1 your doing this????ave A. Warmup, 75% x 5, 80% x 5, 85% x 5+ heavy singles
Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3
Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1+ heavy singles
Wave D. Deload wave – 60% x 5, 65% x 5, 70% x 5

It's not a true ME as in close to a 1RM load. Wendler says to base all of your lifts off of 90% of your 1RM and then to take the percentage of each week off of this number. For example, if your 1RM is 500 lbs, you base all of your numbers off of 450 lbs.

Also, I believe you bought the 5/3/1 for PL'ing and not the first 5/3/1 e-book.

 

[Swift]

It's not a true ME as in close to a 1RM load. Wendler says to base all of your lifts off of 90% of your 1RM and then to take the percentage of each week off of this number. For example, if your 1RM is 500 lbs, you base all of your numbers off of 450 lbs.

Also, I believe you bought the 5/3/1 for PL'ing and not the first 5/3o/1 e-book.

i bought the ebook on elitefts

 

[Rodja]

i bought the ebook on elitefts

I figured that, but there are three different 5/3/1 books: one for football, one for the lay gym goer, and one specifically for PL'ing.

 

[Swift]

Im starting wendlers 5/3/1 Monday...if you know anything about it every 4 th week you deload do you think it would be ok to to a bodybuilding style routine every 44 th week instead of doing it like 5/3/1 says?

 

[Rodja]

NO!

 

[Swift]

lol 4th not 44th week

 

[Rodja]

I know what you meant and the answer is still no. 5/3/1 is also something that you do for at least 6 months.

 

[Swift]

I know what you meant and the answer is still no. 5/3/1 is also something that you do for at least 6 months.

i

Well i start tomorrow im going to do it atleast 4 months but im a little skeptic but its worth a try.

 

[Rodja]

i

Well i start tomorrow im going to do it atleast 4 months but im a little skeptic but its worth a try.

5/3/1 is one of the more established training systems and has an almost cult-like status.

 

[Swift]

5/3/1 is one of the more established training systems and has an almost cult-like status.

you ever used it?

 

[Rodja]

you ever used it?

For over a year. I stick with 5/3/1 or conjugate periodization at all times.

 

[Swift]

what were your maxes when you started and stopped 5/3/1

 

[Rodja]

what were your maxes when you started and stopped 5/3/1

I believe it was 315/245/425 at the beginning and it's 425/315/495 now with only a belt and wrist wraps.

 

[Swift]

let me make sure im doing this right your supposed to take 90% of your 1rm and base your percentages off that.So if 5/3/ call for a set with 80% that would be 80%ok of 90% your 1rm ?

 

[Rodja]

let me make sure im doing this right your supposed to take 90% of your 1rm and base your percentages off that.So if 5/3/ call for a set with 80% that would be 80%ok of 90% your 1rm ?

For the first week, you take 85% of 90% of your current 1RM and do it for max reps. The key word is current 1RM; it's not what you did 2 months ago.

 

[Swift]

Bench 75%x5 (220)
80%x5 (235)
85%x5 (245)
265x1
275x1
Dumbell bench 5x10 (pause at bottom and explode)
tricep pushdowns 5x20
face pulls 5x20

These percentages were based off 90% of 320 that beingg 290!

 

[Rodja]

2 things:
1. Was 5 the maximum amount of reps you could do with 245?
2. You never answered which 5/3/1 ebook you bought.

 

[Swift]

and on weeks 1 and 3 it calls for heavy singles after the 5/3/1 does that mean go to 90%the or what

 

[Swift]

2 things:
1. Was 5 the maximum amount of reps you could do with 245?
2. You never answered which 5/3/1 ebook you bought.

1.i could probably done 8-9 reps
2.powerlifting version

 

[Rodja]

1.i could probably done 8-9 reps
2.powerlifting version

Then do that many reps for that set. I haven't read the PL specific version, so I'm not sure what weeks he recommends the heavy singles.