Swift Powerlifting Workout log Feedback Plz!!

Rodja said:
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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I always use wed to work on my weak points right now being shoulders.
 
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.
 
Rodja said:
You ME on both squats and deads in the same week?
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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
 
Swift said:
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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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.
 
Rodja said:
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.
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i bought the ebook on elitefts
 
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?
 
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.
 
Rodja said:
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.
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i

Well i start tomorrow im going to do it atleast 4 months but im a little skeptic but its worth a try.
 
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 ?
 
Swift said:
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 ?
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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.
 
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!
 
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.
 
and on weeks 1 and 3 it calls for heavy singles after the 5/3/1 does that mean go to 90%the or what
 
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