Swift Powerlifting Workout log Feedback Plz!!

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    Swift Powerlifting Workout log Feedback Plz!!


    Monday Me Bench 0ct 10
    Using Short monster mini bands from elite ft.29inoff chest 75lbs band tension on chest...44in at lockout 102lb band tension at lockout.
    2 board bench 210x3
    225x3
    240x3
    250x3
    265x1
    225x5 counting 1001 at lockout

    4board bench 265x 2x5
    spoon presses using 80 db dumbells 3x10
    close grip bench 185x5 off 1 board.. x5 off 2 board..x5 off 3 board..failed after 5 on two board did that for 3 sets.made sure elbows were in not flaring.
    lol cable crossovers 3x15

    Tuesday Oct 11 Me Squats
    Box Squats 325x3
    345x3
    365x3
    385x1
    405x1
    leg press 748lbs for 3x8
    leg extensions 3x12
    db hammer curls 3x10
    db curls 3x10

    Wed Oct 12
    Db Military Press 70lb db 3x10
    Smith Machine behind head Military press 145lb 3x10
    Pull ups assisted with 50lbs 3x10 i know im a p***Y!
    face pulls 3x10
    lat pulldown 3x10 175lb
    100 lb db rows 3x10


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    Thrusday Oct 13
    Speed bench with Mini bands 8x3 150lb (205 off chest 225 at lockout)
    Dead Bench 185X3 205X3 225X3 235x3 255X3 275X3 295X1
    Spoon press 2x15 60 db 1x10 with 80lb db
    Machine Bench 3x10

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    Friday Oct 14
    DE Box Squats 8x3 205lb
    ME Deadlifts 335x3
    355x3
    385x3
    400x1
    420x
    Dimel Deadlifts 3x10 225lb
    Leg Press 3x12 568 lb

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    You ME on both squats and deads in the same week?
    M.Ed. Ex Phys

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    Yes ido.You do you say that?

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    Quote Originally Posted by Swift View Post
    Yes ido.You do you say that?
    I ask because it is very odd. Most PL'ers don't pull every month much less have an ME on squat and deads in the same week.
    M.Ed. Ex Phys

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    This is why I wanted to do this. I figured since my pulls were at such a low lvl at this pointit wouldn't hurt.Only pulling once a month doesn seem like its enough?explain that plz

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    And another thing does anybody have any suggestions on assistance work for my squat and deadlift day because right now I dont have excess to reverse hyper or flute ham, but I dont want that to hinder my strength gains hopefully when I finish college I can buy one

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    Quote Originally Posted by Swift View Post
    And another thing does anybody have any suggestions on assistance work for my squat and deadlift day because right now I dont have excess to reverse hyper or flute ham, but I dont want that to hinder my strength gains hopefully when I finish college I can buy one
    Good mornings, low box squats, hypers, deficit deads, etc.

    Here's a way to rig a GHR with a BOSU:


    Also, there it is excessive to go for a full 1RM on both of them in the same week. You'll burn out your CNS very quickly that way.
    M.Ed. Ex Phys

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    what are your maxes on on the big 3

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    Quote Originally Posted by Swift View Post
    what are your maxes on on the big 3
    425/315/495
    M.Ed. Ex Phys

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    So your saying if I me on squats dont me on deadlifts or if i me on goodmornings dont me on squat or deadlifts?

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    If you're following a conjugate periodization aka Westside template, then you should only have 1 movement that you ME on upper and lower per week. Also, this ME movement should change every 1-3 weeks depending on your level of mastery on the lift.
    M.Ed. Ex Phys

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    Learn something new everyday.I always thought you did Me and De on all 3 lifts weekly just different variation of them.Another question you when they use goodmornings 70 % of your lower body workouts is that meaning for Me or for Me and assistance.

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    Quote Originally Posted by Swift View Post
    Learn something new everyday.I always thought you did Me and De on all 3 lifts weekly just different variation of them.Another question you when they use goodmornings 70 % of your lower body workouts is that meaning for Me or for Me and assistance.
    ME. I see you read the Dave Tate piece over at T-Nation.

    Just for informative purposes, my ME rotation is:
    Upper-Floor Press, 2-Board Press, Bench Press
    Lower-Low Box Squats, Squats, GM, Deads
    M.Ed. Ex Phys

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    Well
    with this info you told it will definitely make my workouts easier lol it was hard me. on deadlift every week.

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    Quote Originally Posted by Swift View Post
    And another thing does anybody have any suggestions on assistance work for my squat and deadlift day because right now I dont have excess to reverse hyper or flute ham, but I dont want that to hinder my strength gains hopefully when I finish college I can buy one
    the ability to identify and target your weak link in the movement is the best thing you can do to improve your squat, deadlift or any other movement for that matter. The saying, "your only as strong as your weakest link" is said for a reason.

    That said, there are tons you can do WRT assistance work. For example for the deadlift: standing on something to raise you up while deadlifting will extend your range of motion and can lead to strength gains. As well as: back-extensions, rack pulls, GHR, good mornings, developing your grip strength (often overlooked IMO and farmer walks are an easy fun way to work them), front squats, KB swings (again you can extend your ROM by standing on something when you do swings), single leg deadlifts with DBs, eccentric deadlift, Romanian deadlift, suitcase style deadlifts, squats ,etc.. there are lots of choices here, Hell even lat work can help your deadlift. Assistance work to help improve your squat could be: Full squat, box squat, hip thrust, glute bridge, unilateral leg work, bottom 3-sec pause squat, rack squats, good mornings, speed squats with chains or bands, GHR, reverse hypers, using a stance that you don’t normally use (if you squat narrow, then squat wide or if wide then squat narrow), goblet squats, ab-wheel rollout and other abdominal movements that teaches you to brace your core, etc.
    "The only good is knowledge and the only evil is ignorance." - Socrates

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    Do as much pulling as you do pushing for your upper body. Upper back strength is very important for a strong bench. Make hamstring work a priority for squat/deadlift. You should only have 4 workouts a week on WSC. ME Bench, ME Squat/Dead, DE Bench, DE Squat/Dead. The muscles that train the squat also train the deadlift. So if your squat goes up, and the assistence that goes with it, your deadlift will too. I suggest you do some more reading.

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    Quote Originally Posted by SweetLou321 View Post
    Do as much pulling as you do pushing for your upper body. Upper back strength is very important for a strong bench. Make hamstring work a priority for squat/deadlift. You should only have 4 workouts a week on WSC. ME Bench, ME Squat/Dead, DE Bench, DE Squat/Dead. The muscles that train the squat also train the deadlift. So if your squat goes up, and the assistence that goes with it, your deadlift will too. I suggest you do some more reading.
    I read 5-6 hours a week its just so much to take in .

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    Im pretty satisfied with my bench routines 65lb increase in 2 months pretty good,but when it it comes to lower body I needwork.

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    Quote Originally Posted by Swift View Post
    Im pretty satisfied with my bench routines 65lb increase in 2 months pretty good,but when it it comes to lower body I needwork.
    That's because you're tearing down your CNS with too much work.
    M.Ed. Ex Phys

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    Quote Originally Posted by Rodja View Post
    That's because you're tearing down your CNS with too much work.
    Ya im going to take your advice and do only one Me lower body workout a week.Im still at a loss on how doing Good mornings for 70% of your me workouts will increase my squat and deadlift.That saying out if 10 workouts I will do 7 goodmornings workouts 2 squats workouts and 1deadlift deadlift workout want my squat go down doing that?And how does that work when the guy above said I need to pull asmuch as I push .

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    Quote Originally Posted by Swift View Post
    I read 5-6 hours a week its just so much to take in .
    You must be reading the wrong stuff then. Because you are nowhere near a WSC template besides ME/DE work.

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    Quote Originally Posted by Swift View Post
    Ya im going to take your advice and do only one Me lower body workout a week.Im still at a loss on how doing Good mornings for 70% of your me workouts will increase my squat and deadlift.That saying out if 10 workouts I will do 7 goodmornings workouts 2 squats workouts and 1deadlift deadlift workout want my squat go down doing that?And how does that work when the guy above said I need to pull asmuch as I push .
    Most of the westside rotations are for geared lifters. If you train raw some things need to change. Also that advice is for an elite level lifter in gear. A geared squat requires more hamstrings/post chain then quads. Same with deadlifts. Since your not a master of the lifts I would just rotate Box Squats, Squats, Goodmornings, Deadlifts. That way you get more time to master the key lifts. Id spend more then 1-3 weeks on squats and deads too.

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    Quote Originally Posted by SweetLou321 View Post
    Most of the westside rotations are for geared lifters. If you train raw some things need to change. Also that advice is for an elite level lifter in gear. A geared squat requires more hamstrings/post chain then quads. Same with deadlifts. Since your not a master of the lifts I would just rotate Box Squats, Squats, Goodmornings, Deadlifts. That way you get more time to master the key lifts. Id spend more then 1-3 weeks on squats and deads too.
    What's your maxes lou?

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    Quote Originally Posted by Swift View Post
    Ya im going to take your advice and do only one Me lower body workout a week.Im still at a loss on how doing Good mornings for 70% of your me workouts will increase my squat and deadlift.That saying out if 10 workouts I will do 7 goodmornings workouts 2 squats workouts and 1deadlift deadlift workout want my squat go down doing that?And how does that work when the guy above said I need to pull asmuch as I push .
    You need to learn more about the GM then, specifically the Suspended GM.
    M.Ed. Ex Phys

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    Quote Originally Posted by Swift View Post
    What's your maxes lou?
    405/310/455
    Also i said you should pull as much as you push in terms of upper body work. Like upper back work and pressing work. Not for squat/deads.

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    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

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    You take way too small of jumps in weight. You don't need to take 10 lb jumps on every set and are probably limiting yourself by doing so.
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    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

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

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    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.
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    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

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

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    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

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    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.

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    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.

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    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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