Swift Powerlifting Workout log Feedback Plz!!

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  1. 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.


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

  4. 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

  5. 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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  6. 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


  7. 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.

  8. 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

  9. 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


  10. 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

  11. 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


  12. 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?

  13. NO!
    M.Ed. Ex Phys


  14. lol 4th not 44th week

  15. 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


  16. 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.

  17. 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


  18. 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?

  19. 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


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

  21. 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


  22. 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 ?

  23. 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


  24. 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!

  25. 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

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