Swift Powerlifting Workout log Feedback Plz!!

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  1. Quote Originally Posted by Swift View Post
    The reason there so small is because I based my work out off a 340 bench but when I did my first set with 270 I knew I started to heavy .I base my lifts off my old max for whatever lift im doing for me and start at 80%,85%,90%,95% and 100%,but I got weaker from last max I think 3 weeks of bands and really bad tennis Elbow is the reason I got weaker
    Why are you doing 100%?

    Look into the 5/3/1 progression setup for your ME days
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates


  2. Your 1RM is going to vary every week. It's not about what your PR is; it's about your 1-3RM you can do on that day.
    M.Ed. Ex Phys

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  3. Quote Originally Posted by Rodja View Post
    Your 1RM is going to vary every week. It's not about what your PR is; it's about your 1-3RM you can do on that day.
    No its about the strain

  4. Quote Originally Posted by Swift View Post
    Monday Oct 17 Me Bench
    Bench 270x3
    290X3
    300X1
    315X1
    325X1
    335 Missed
    Db Floor Press 3x10
    Dead Bench 5x5
    BB Bentover rows 3x10
    When I got 325 it was slow until about 2in and then flew up and when I missed 335Db I stalled right off chest.I think my me for next week will dead bench.,any suggestions for strengthen the bottom of bench.I think the bottom of bench bench and shoulder strength need to be my focus right now
    dead bp or cg incline i think were suggested by louie


    Quote Originally Posted by Rodja View Post
    Your 1RM is going to vary every week. It's not about what your PR is; it's about your 1-3RM you can do on that day.
    i agree. when youre warming up, you'll know if youll be hitting a 1rm or a 3rm. cant 1rm every time

    Quote Originally Posted by Swift View Post
    No its about the strain
    yeah but if you strain for a split second and fail, the weight is to heavy and the strain is pointless. im pretty sure the strain is talk about grinding out the last portion of the rep
    Serious Nutrition Solutions

  5. Quote Originally Posted by Swift View Post
    No its about the strain
    Define "strain." It seems like you have a very different idea on how the conjugate system works.
    M.Ed. Ex Phys


  6. I think strain is that rep where its a battle to make that rep

  7. Quote Originally Posted by Swift View Post
    I think strain is that rep where its a battle to make that rep
    If you're breaking technique, then it's doing more harm than good. Always give it your all, but if you're just muscling it up, then you're going to get injured.
    M.Ed. Ex Phys


  8. Listen to rodja and geekpoop man. They know what they are talking about. Regardless of maxes, they have knowledge you just dont have it seems.

  9. Quote Originally Posted by Rodja View Post
    If you're breaking technique, then it's doing more harm than good. Always give it your all, but if you're just muscling it up, then you're going to get injured.
    lol how would you know im breaks technique I get in my arch grip the bar squeeze shoulder blades together spread the barchance fill my stomach with air and stay tight the whole time.

  10. Quote Originally Posted by Swift View Post
    lol how would you know im breaks technique I get in my arch grip the bar squeeze shoulder blades together spread the barchance fill my stomach with air and stay tight the whole time.
    I love it when people ask for help and then argue with the advice they're given...

    I didn't say you were breaking technique (that's why I said if), but I can confidently say that you do not have a form grasp on this style of training.
    M.Ed. Ex Phys

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  11. 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

  12. 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


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

  14. Ya I get what your saying ... last month instead of speed I hung my weights on the bar to work stability

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

  16. 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

  17. 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

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


  19. 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?

  20. 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


  21. 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.

  22. 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


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

  24. 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

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

  26. 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


  27. 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.

  28. 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

  29. 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


  30. 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
  

  
 

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