Swift Powerlifting Workout log Feedback Plz!!

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  1. 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. 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. Im with rodja here, and at a 300 something bench your form is NOT perfect. There is always form work to be done. ALWAYS.
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  4. Ya I get what your saying ... last month instead of speed I hung my weights on the bar to work stability

  5. Tuesday Oct 18 Me Lower Body
    Good Mornings 260x3
    275x3
    290x3
    310x3
    325x3
    Dimel Deadlifts 3x10
    Stiff Leg Deadlifts 3x10
    Incline Situps 3x25

  6. 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. 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. You have a really odd setup to your split. Can you lay out your ME/DE schedule, please?
    M.Ed. Ex Phys


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

  14. 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. Quote Originally Posted by Swift View Post
    ok ill try that
    Rodja how about posting a sample workout for 1 week.

  16. 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. 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. 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. 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. 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. 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. 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. NO!
    M.Ed. Ex Phys


  24. lol 4th not 44th week

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

  31. 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. 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. 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. 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. 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. 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. 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. 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

  

  
 

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