Training questions?

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  1. Training questions?


    Ok looking for advice/hints/tips here.
    First question
    I can hit the gym 4 times a week Monday, Wednesday, Thursday, and Saturday. With that said my current split is
    Monday chest/shoulders bench/over head press
    Wednesday back/light shoulder dead lift delt raises
    Thursday mainly a light arm day
    Saturday legs squat/presses.
    Would it be helpful to move my overhead presses to Thursday? I ask because this past Monday I hit a set PR but then it took away from my shoulder work. The goal of all this is get me ready for my first attempt at the state game for powerlifting. Thanks in advance.
    It is not the kind of car you drive. It is whether you can flip it.


  2. First, you'll want to completely revamp your routine to emphasize movements and not muscles. Next, you'll need to address your weak areas in each of the big 3 and program around that. Although it is a great lift, OHP isn't something that is generally done for a Max Effort for a true PL'ing template. Finally, and most importantly,do you have a coach that can analyze your technique? Technique is EVERYTHING when it comes to progress in PL'ing and the techniques are very different from BB'ing.
    M.Ed. Ex Phys

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  3. First thanks for reply. I knew there was a reason I loved this forum. Unfortunately no I don't have a coach.
    It is not the kind of car you drive. It is whether you can flip it.

  4. Are you familiar with the technical aspects of the lifts?
    M.Ed. Ex Phys


  5. Just what I have read and seen on YouTube lot of Dave Tate stuff
    It is not the kind of car you drive. It is whether you can flip it.
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  6. Quote Originally Posted by farmtireguy View Post
    Just what I have read and seen on YouTube lot of Dave Tate stuff
    That's a good start. My advice is to film yourself while training. It doesn't have to a 1RM, but make it pretty heavy (a 5RM works well). From there, critiques can be made regarding technique, programming, weak spots, etc.
    M.Ed. Ex Phys


  7. Ok will have to do that.
    It is not the kind of car you drive. It is whether you can flip it.

  8. I have feeling technique will need work. What kind of split would i need if I only had access to a power/squat rack once a week?
    It is not the kind of car you drive. It is whether you can flip it.

  9. Quote Originally Posted by farmtireguy View Post
    I have feeling technique will need work. What kind of split would i need if I only had access to a power/squat rack once a week?
    Umm, that makes things much more difficult. Why only once a week?
    M.Ed. Ex Phys


  10. My gym has two locations one on my way home from work and another clear across town. Of the only one has a squat/power rack. Guess which one. Due to time constraints I can only use that one on Saturdays.
    It is not the kind of car you drive. It is whether you can flip it.
  11. It is not the kind of car you drive. It is whether you can flip it.

  12. Quote Originally Posted by farmtireguy View Post

    That girl in the background is getting me all hot and bothered!

  13. Quote Originally Posted by farmtireguy
    My gym has two locations one on my way home from work and another clear across town. Of the only one has a squat/power rack. Guess which one. Due to time constraints I can only use that one on Saturdays.
    Needless to say I have done a ton of goblet squats.
    It is not the kind of car you drive. It is whether you can flip it.

  14. It's too light to really get a good indication of everything. It's hard to tell, but it looks like your knees are slightly over the bar.
    M.Ed. Ex Phys


  15. Ok I can ramp it up. I just want to keep at a weight I didn't need to strap up
    It is not the kind of car you drive. It is whether you can flip it.

  16. Quote Originally Posted by farmtireguy View Post
    Ok I can ramp it up. I just want to keep at a weight I didn't need to strap up
    Immediately stop using straps. Get some chalk.
    M.Ed. Ex Phys


  17. Quote Originally Posted by Rodja

    Immediately stop using straps. Get some chalk.
    Or isolate grip.
    Online community manager/lead rep of Chaos and Pain,LLC and Fundamental Nutrition.Check us out!chaosandpain.com fnsupps.com Follow me on instagram:@pyrobatt

  18. Ok will do. I already have chalk which I use. The only time I use straps is when I'm pulling 315 which I can get 6 reps.
    It is not the kind of car you drive. It is whether you can flip it.

  19. Quote Originally Posted by farmtireguy
    Ok will do. I already have chalk which I use. The only time I use straps is when I'm pulling 315 which I can get 6 reps.
    Make sure your gym allows chalk. Mine dosent.
    Online community manager/lead rep of Chaos and Pain,LLC and Fundamental Nutrition.Check us out!chaosandpain.com fnsupps.com Follow me on instagram:@pyrobatt

  20. Haven't said anything yet. ;-). Small gym local only. I know when I started using chalk it made a huge difference. :-)
    It is not the kind of car you drive. It is whether you can flip it.

  21. Quote Originally Posted by farmtireguy
    Haven't said anything yet. ;-). Small gym local only. I know when I started using chalk it made a huge difference. :-)
    I love local gyms. I got kicked out of planet fitness for failing on a 350 squat back a year ago. They wouldnt let me pick things up and put them down
    Online community manager/lead rep of Chaos and Pain,LLC and Fundamental Nutrition.Check us out!chaosandpain.com fnsupps.com Follow me on instagram:@pyrobatt

  22. I heard the stories. I laugh at the commercial they have with the ab guy.
    It is not the kind of car you drive. It is whether you can flip it.
  23. It is not the kind of car you drive. It is whether you can flip it.

  24. You need to lower the bar height; it's too high. Sit back more on your hips and you'll need to really focus on posterior chain and ab strength. It's hard to see your upper back because of the plate, so I can't comment on your upper back tightness.
    M.Ed. Ex Phys


  25. Quote Originally Posted by Rodja
    You need to lower the bar height; it's too high. Sit back more on your hips and you'll need to really focus on posterior chain and ab strength. It's hard to see your upper back because of the plate, so I can't comment on your upper back tightness.
    Thank you. I have started working more on abs and doing hypers. Working in good mornings too

    EDIT: what exercises do I need to strengthen my posterior chain?
    It is not the kind of car you drive. It is whether you can flip it.

  26. Quote Originally Posted by farmtireguy View Post
    Thank you. I have started working more on abs and doing hypers. Working in good mornings too

    EDIT: what exercises do I need to strengthen my posterior chain?
    GHR, reverse hypers, seated good mornings, SLDL, etc.
    M.Ed. Ex Phys


  27. SLDL= stiff leg dead lift right?
    It is not the kind of car you drive. It is whether you can flip it.

  28. How does this look for a bench day?
    Flat bench
    1x5x155
    1x4x165
    1x5x165
    1x4x165
    1x4x165
    Incline db
    12x30
    10x40
    7x50
    Tate press
    12x20
    10x25
    9x30
    Overhead press
    5x5x90
    It is not the kind of car you drive. It is whether you can flip it.

  29. Imma go out and suggest 5/3/1 for your split

    Mon-Bench
    Wed-Deadlift
    Thurs-Press
    Sat-Squat

    And an upper lower fashion

    Bench/Press upper
    Squat/Deadlift lower

    Basic template
    Bench+Chins
    Press of some sort-3-5x10-20
    Row of some sort-3-5x10-20
    Tris+upper back-3-5x10-20 or 100 total reps

    Deadlift
    Unilateral Quad work-3-5x10-20
    Hamsting/Post Chain work-3-5x10-20
    Abs work-3-5x10-20

    Press+Chins
    Dips/Press work-3-5x10-20
    Row of some sort-3-5x10-20
    Tris+Upper Back-3-5x10-20 or 100 total reps

    Squat
    Hamstring/Post chain work-3-5x10-20
    Unilateral Quad work w/ added ROM-3-5x10-20
    Abs-3-5x10-20

  30. Thanks for the info. That looks like it will fit well. I really do appreciate all the input. And if my partner doesn't flake I'll post a new dl video at a heavier weight. I'll get one up of my bench too. Partner seems to be catching warm weather-itis. :-/
    It is not the kind of car you drive. It is whether you can flip it.
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