Swift Powerlifting Workout log Feedback Plz!!

Page 2 of 2 First 12
  1. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Lol not arguing just saying i dont think form the prob I've had experienced powerlifter look at my form.I've already learned from you to do only 1one me a week for lowerbody

  2. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    Quote Originally Posted by Swift View Post
    Lol not arguing just saying i dont think form the prob I've had experienced powerlifter look at my form.I've already learned from you to do only 1one me a week for lowerbody
    Technique always breaks down when you get close to a 1RM. If it's a true 1RM, it's never technically perfect, but the goal is to minimize the breaks (e.g. rounding of the lower back on squat).
    M.Ed. Ex Phys
  3. Registered User
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,474
    Answers
    0


    Im with rodja here, and at a 300 something bench your form is NOT perfect. There is always form work to be done. ALWAYS.
    •   
       

  4. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Ya I get what your saying ... last month instead of speed I hung my weights on the bar to work stability
  5. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Tuesday Oct 18 Me Lower Body
    Good Mornings 260x3
    275x3
    290x3
    310x3
    325x3
    Dimel Deadlifts 3x10
    Stiff Leg Deadlifts 3x10
    Incline Situps 3x25
  6. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Wed Oct 19
    Standinding. Military Press 5x135
    5x145
    4x155
    3x160
    2x165
    2x175
    Seated Military Behind head 3x10
    Close grip lat pull downs 3x10
    Lateral raises 3x10
    Face pulls 3x12
  7. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Thursday Oct 20
    De Bench 140 bar weight with mini bands 8x3 3 diff grips.
    Incline Bench 3x10
    DB Bench 3x10
    Bent over rows 3x10
  8. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    You have a really odd setup to your split. Can you lay out your ME/DE schedule, please?
    M.Ed. Ex Phys
  9. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Quote Originally Posted by Rodja View Post
    You have a really odd setup to your split. Can you lay out your ME/DE schedule, please?
    what do u mean?
  10. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    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?
    M.Ed. Ex Phys
  11. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Quote Originally Posted by Rodja View Post
    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.
  12. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    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.
    M.Ed. Ex Phys
  13. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Friday Oct 21
    De box squats 8x2
    pull throughs 3x12
    romanian dl 3x10
    incline situps 3x25
  14. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Quote Originally Posted by Rodja View Post
    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
  15. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Quote Originally Posted by Swift View Post
    ok ill try that
    Rodja how about posting a sample workout for 1 week.
  16. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    Quote Originally Posted by Swift View Post
    Rodja how about posting a sample workout for 1 week.
    What are your weak points in each movement?
    M.Ed. Ex Phys
  17. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Quote Originally Posted by Rodja View Post
    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.
  18. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Quote Originally Posted by Rodja View Post
    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
  19. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    Quote Originally Posted by Swift View Post
    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.
    M.Ed. Ex Phys
  20. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Quote Originally Posted by Rodja View Post
    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
  21. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    Quote Originally Posted by Swift View Post
    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.

    M.Ed. Ex Phys
  22. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    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?
  23. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    NO!
    M.Ed. Ex Phys
  24. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    lol 4th not 44th week
  25. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    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.
    M.Ed. Ex Phys
  26. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Quote Originally Posted by Rodja View Post
    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.
  27. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    Quote Originally Posted by Swift View Post
    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.
    M.Ed. Ex Phys
  28. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Quote Originally Posted by Rodja View Post
    5/3/1 is one of the more established training systems and has an almost cult-like status.
    you ever used it?
  29. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    Quote Originally Posted by Swift View Post
    you ever used it?
    For over a year. I stick with 5/3/1 or conjugate periodization at all times.
    M.Ed. Ex Phys
  30. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    what were your maxes when you started and stopped 5/3/1
  31. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    Quote Originally Posted by Swift View Post
    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.
    M.Ed. Ex Phys
  32. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    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 ?
  33. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    Quote Originally Posted by Swift View Post
    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.
    M.Ed. Ex Phys
  34. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    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!
  35. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    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.
    M.Ed. Ex Phys
  36. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    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
  37. Registered User
    Swift's Avatar
    Stats
    5'11"  200 lbs.
    Join Date
    Feb 2011
    Posts
    68
    Answers
    0


    Quote Originally Posted by Rodja View Post
    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
  38. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,113
    Answers
    0


    Quote Originally Posted by Swift View Post
    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.
    M.Ed. Ex Phys
  •   

      
     

Similar Forum Threads

  1. My workout leave feedback and advice pls!!
    By Swift in forum Powerlifting/Strongman
    Replies: 8
    Last Post: 08-24-2011, 12:20 PM
  2. Feedback on my wife's workout and supplement stack
    By Mikey851 in forum Female Fitness
    Replies: 16
    Last Post: 02-15-2010, 10:29 PM
  3. My Workout Routine: Feedback appreciated
    By Sciamonkey in forum Training Forum
    Replies: 14
    Last Post: 09-07-2009, 02:29 AM
  4. Replies: 4
    Last Post: 05-10-2009, 01:43 PM
  5. New Workout Feedback
    By bradspencer74 in forum Training Forum
    Replies: 0
    Last Post: 04-03-2008, 05:45 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in