What are you lifting?
Type: Posts; User: emerson
What are you lifting?
Squat 2 x 245, 1 x 275, 1 x 315
front squat 3x2x225
paused squat 3x8x185
Squat: 2X240, 1X245, 1X255, 23X225
BP: 5X205, 5X215, 3X225
Pull ups+45, 6,5,5,5,4
I was a natural born sprinter and barely ever lifted, varsity freshmen year track and football. Hated the weight room. 47 second 1600M split. If I would have bothered to put time with the iron things...
Squat 80% 5x3
Front Squat 80% 2x4
Paused Squat 60% 3x8
Deadlift 80% 5x3
I'm 38. I play indoor soccer. I'm in the gym nearly every day working with elite level powerlifters that are going IPA powerlifting national in June. Those guys could be my kids. And I push my lifts...
1. No drop your working weight and make your reps and sets. Milk what you can because you obviously can't move the weight you think you should.
2. This is a non concern since you're not even...
Rack pulls set below the knee to a max single
Deadlifts 5X5 @ 70%
Leg curls to fail
Pull through with weight because i've never done them and it was embarrassing.
Wide grip lat pulls
I know 3x5 is best for power but if I can only get three working sets in and have to drop weight to keep up three reps is it better to do the last two sets with lower weight? Or should I...
"Fatigue masks fitness" So I've heard. Considering your schedule I'd sprint before you meet the trainer Mondays and Fridays. Find spot like a middle or junior high school and when kids are gone then...
"I wondered how others juggle this with everything else going on in their busy weeks?"
Maybe I'm the exception in this blueprint but I lift heavy 4 or more days a week, sprint twice, play indoor...
Deadlift 425 X 1
Deadlift 365 5X2
Snatch Grip Deadlift 295 3X3
Shrugs 405 3X10
Pull-up BW+70 3X5
Farmers Walks 155 5X50 meters
Standard bar is according to the US Powerlifting Association rules is not to exceed 25 KG with collars. Most bars are 20 KG = 44 lbs guess maybe we round up to 45 lbs to feel better about ourselves...
"my biggest weak points to be grip strength and shoulder mobility. Could anyone offer any tips to work on these issues?"
Pull-ups. Lots of them. preferably weighted. No more tips needed.
Dead lift 80% 5X6
Deficit Dead 75% 2X6
Snatch Grip Rack Pulls 405 5X1
Pull-up 115 2X1
I woke up at 700 Saturday, went to the gym and pulled 405 lb just because and then sets of 365 X 3 too make sure. I left there for the track and ran sprints, nothing hard, 6X50 meters. I ate after....
Trap bar 405 lb 3X1
Trap bar 365 lb 5X3
So I have just started a functional bodyweight + kettlebell (12kg) workout routine and have been feeling oddly fatigued after workouts: Muscle fatigue the day...
50 pull-ups 15, 15, 10, 10
Face pulls 4X25 50
Push press 5X4 175
Military press 2X8 115 2X6 135
Seated DB press 2X8 55 2X6 65
Farmer's walk 95 EA hand 5X60 yards
Overhead carry 100...
Your plan looks good.
Totally just my personal preference:
Deadlift every work day or run this for a month, https://www.t-nation.com/training/beast-building-1, brought my press to 205 for reps, dead lift to 455 for singles and pull up to +90 for reps; people...
From some random article: Using a 32kg bell, I generated forces equal 1.9, 1.4, and 2.6x bodyweight in the swing, snatch, and jerk respectively....
Overhead Press 195 6X1
Deadlift 455 1X1, 405 3X1
Pull ups +90 20X1
Neutral grip pull ups. The best.
I think you're confusing eating for GAINZ, which is a real thing and works obviously, with a hunter-gatherer life style. Two different objectives. After hauling the carcass home for the village I'd...