Swift Powerlifting Workout log Feedback Plz!!
- 10-12-2011, 05:22 PM
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
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
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
- 10-13-2011, 03:33 PM
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
10-14-2011, 01:35 PM
Friday Oct 14
DE Box Squats 8x3 205lb
ME Deadlifts 335x3
Dimel Deadlifts 3x10 225lb
Leg Press 3x12 568 lb
10-14-2011, 01:40 PM
10-14-2011, 04:32 PM
10-14-2011, 04:34 PM
10-14-2011, 04:54 PM
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
10-14-2011, 05:00 PM
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
10-14-2011, 10:04 PM
10-14-2011, 10:39 PM
10-14-2011, 10:51 PM
10-15-2011, 02:31 PM
So your saying if I me on squats dont me on deadlifts or if i me on goodmornings dont me on squat or deadlifts?
10-15-2011, 03:25 PM
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
10-15-2011, 05:25 PM
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.
10-15-2011, 07:02 PM
10-16-2011, 12:38 AM
with this info you told it will definitely make my workouts easier lol it was hard me. on deadlift every week.
10-16-2011, 01:01 AM
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
10-16-2011, 01:18 AM
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.
10-16-2011, 11:02 AM
10-16-2011, 11:18 AM
Im pretty satisfied with my bench routines 65lb increase in 2 months pretty good,but when it it comes to lower body I needwork.
10-16-2011, 11:28 AM
10-16-2011, 11:43 AM
10-16-2011, 12:00 PM
10-16-2011, 12:04 PM
10-16-2011, 12:32 PM
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