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Swift Powerlifting Workout log Feedback Plz!!

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    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


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    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

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

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

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    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

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    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

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

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    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?
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    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.

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    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

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

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    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

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

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    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?
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    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.

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    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

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    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

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    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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