Giving it another go

[11venthhour]

squats

warm ups (i was just warming up with what ever the guy i was sharing the rack with had on) 3 sets
275x5x3

box squats
175x3
185x3x4

leg extensions
100x10x3

laying leg curls
90x10x3

so the meet was finally posted today, so if i can work my schedule around it i will do it but i want to see how they have things set up first.
this is week 1 of my prep. 70% for 5 reps and 3 sets, and i will go on feel for the accessory workouts. today was the best i felt in the gym in 2 weeks so i am finally feeling better!
i am going for 3500-3600 calories a day now. roughly 500 a meal, with the exception of breakfast, and then i will have a post workout carb drink, and a small snack before bed.
so now i have a better plan i just have to stick to it!

[11venthhour]

bench day

bench:
95x10
135x10
135x10
165x5
195x5
225x5x3 (70%)

CG bench
155x8
185x8
205x8

DB extensions
100x8x3

shrugs
135x10
185x10
225x10


all in all good day. i noshed before bed last night but other than that diet going ok.

[11venthhour]

30 minute of gun loading curling action
15 minutes of intense cardio
still being fat.......priceless

[11venthhour]

dead lift

135x8
185x5
225x5
275x5
315x5x3 (70%)

bent rows
135x10
155x10
175x8

cable back exercises
over hand pull down x 10
row x 10
under hand pull down x 10
row grip on pull down x 10

back extension
BWx10x3


well i am 2 days behind on my schedule but other than that my 70% training week went well. the diet is every where right now but i still feel positive about everything!

[11venthhour]

DE bench day

warm up 135

CG
135x3
145x3
155x3
165x3

reg
175x3
185x3
195x3
205x3

sated shoulder press
95x8
115x8
135x8

skull crusher super setted with CG press rep out
65x10
75x10
85x8

tri cep press down
4 sets of 10

DB side laterals
20x12
25x12
30x12

Db rear laterals super setted with front raises
10x12
15x12
20x10


i am about 2 days behind schedule right now but i will make it up this week. diet is fine, just got to stick to it, damn you halloween!

[11venthhour]

squat day

squats
bar warm up
135x8
185x5
225x5
275x5 (70%)
295x5x2(75%)

front squats
135x8x3

laying ham curls
90x10
100x10
110x10

seated calf raises, super setted w/BW calf raises
45x10
70x10
90x10


decent day. i have been doing ok with my diet again, well at least i have been staying schedule, but i still have some cleaning up to do!

[Zach Trowbridge]

You seem like you do a lot of bodybuilding work for a powerlifting cycle.  Are you trying to add weight prior to the meet?

[11venthhour]

how so?

let me know, i am all ears. not trying to gain anything but strength. if it seems like i do not know what i am doing, its because i do not know what i am doing.
i spent majority of my weight training life doing a BB routine, so its my default.

[11venthhour]

bench

95xwarm up
135x10
185x5
225x5
240x5x2

DB floor press
55x8
70x8
85x8
BB floor press (i couldn't get the 100's in place)
225x5

shrugs
225x8x3

dip machine
150x8
165x8x2

ok now i am caught up and beat! tomorrow cardio for certain!

[Zach Trowbridge]

how so?

let me know, i am all ears. not trying to gain anything but strength. if it seems like i do not know what i am doing, its because i do not know what i am doing.
i spent majority of my weight training life doing a BB routine, so its my default.

I would just cut out the stuff like leg extensions, leg curls and a lot of the more "aesthetics"-type lifts and think of your training like this:

You have the 3 powerlifts - bench/squat/deadlift.  Now think of your training in terms of "is this going to make me stronger at one of those lifts?"  If not then it's probably not necessary - i.e. leg extensions might help with lower leg size but they're probably not going to add pounds to your squat like weighted lunges, step-ups, front squats, stiff-leg deadlifts, etc. would.

[Stubborn]

I use leg extensions because they help my knees, but would not use them otherwise.

[Zach Trowbridge]

I use leg extensions because they help my knees, but would not use them otherwise.

True.  There are better alternatives if you have the setup for it, like TKE's, backward sled dragging, and stuff like that, but if you don't have bands or a sled then they help keep the knees healthy.

[11venthhour]

I would just cut out the stuff like leg extensions, leg curls and a lot of the more "aesthetics"-type lifts and think of your training like this:

You have the 3 powerlifts - bench/squat/deadlift.  Now think of your training in terms of "is this going to make me stronger at one of those lifts?"  If not then it's probably not necessary - i.e. leg extensions might help with lower leg size but they're probably not going to add pounds to your squat like weighted lunges, step-ups, front squats, stiff-leg deadlifts, etc. would.

cool! since i have been at it i have done the ham curls to improve ham strength without wearing out my quads. i just did the leg extensions that day because i still felt like doing them.

i usually do the ham curls after squats, and then i either do box squats or recently i did front squats. hams are a weak point (always have been), do you think just doing those 2 motions would be enough? what would you suggest?
i will look into it before my next leg training

any advice is good advice!

thanks

[11venthhour]

True.  There are better alternatives if you have the setup for it, like TKE's, backward sled dragging, and stuff like that, but if you don't have bands or a sled then they help keep the knees healthy.

there is nothing at the gym i work out at, and no room for me to bring my own stuff. i may able to do step ups, but after 2 squatting movements my quads are fried but hams could still use the work though.
i work out at the Y, yippie!

[11venthhour]

dead lift day

bar warm up
135x8
225x8
275x5
315x5
335x5x2(75%)

SLDL
135x10x3

underhand lat pull downs
3sets of 10


i have to work on keeping form tight for all reps. i am getting good at the first of the set and the last but i think i am trying to focus on getting it done vs doing it right each time.
i will do some cardio and abs in the morning.

[Stubborn]

there is nothing at the gym i work out at, and no room for me to bring my own stuff. i may able to do step ups, but after 2 squatting movements my quads are fried but hams could still use the work though.
i work out at the Y, yippie!

You may want to do a modified glute-ham raise. You just need to find a bar thats low enough to hook your heels under in your gym. You can use an oly bar and some kind of padding (rolled up towel or stretch pad). You wont be able to get full range without assistance from your arms but that is to be expected. Play around with it, its a bitch!

[11venthhour]

You may want to do a modified glute-ham raise. You just need to find a bar thats low enough to hook your heels under in your gym. You can use an oly bar and some kind of padding (rolled up towel or stretch pad). You wont be able to get full range without assistance from your arms but that is to be expected. Play around with it, its a bitch!

sweet i will google it tonight!

[Zach Trowbridge]

You may want to do a modified glute-ham raise. You just need to find a bar thats low enough to hook your heels under in your gym. You can use an oly bar and some kind of padding (rolled up towel or stretch pad). You wont be able to get full range without assistance from your arms but that is to be expected. Play around with it, its a bitch!

x2.  Do you have access to a 45-degree back raise/hyperextension bench?

[11venthhour]

actually i do.
i do BW extensions on it from time to time.

[Zach Trowbridge]

actually i do.
i do BW extensions on it from time to time.

You can improvise a glute/ham raise and a reverse hyperextension off of a 45-degree back raise bench:

Improvised GHR:

Improvised reverse hyper:

[11venthhour]

You can improvise a glute/ham raise and a reverse hyperextension off of a 45-degree back raise bench:

Improvised GHR:

Improvised reverse hyper:
[youtubehttp://www.youtube.com/watch?v=-h2ihYpWqwU[/youtube]

thanks man, this afternoon when i wake up i will be doing legs so its perfect timing! i will definitely give it a go!

[11venthhour]

bench DE day

incline press
95x8
135x8
155x8
175x8
195x8

standing shoulder press
65x8
95x8
115x8
135x8

DB side laterals
15x12
20x12
25x12

DB tricep extensions
80x8
90x10
100x10

cable tri cep extension
3sets of 10

curls for shits and giggles


well i am finally all caught up, the diet sucks, same old shit i guess.

[11venthhour]

squat day

squats
bar warm up
135x8
185x8
225x8
245x5
275x5 (70%)
305x5 (80%)

box squats
135x10
155x10
175x8

ham curls
90x8
100x8
110x8

hanging leg raises
4 sets of ugly ass reps


So next week i start a modified 5/3/1 for my prep. i also tried the glute ham raise and reverse hypers that zach suggested and they will take somegetting used to but they will be apart of my leg routine definitely. i actually opted for a wider grip and i feel as though i had more control over the bar this way, so yippie. diet is what is

[11venthhour]

bench day

bench
135x8x2
165x8
195x8
225x5
255x5 (80%)

CG
135x10
155x10
175x8

rack press
worked up to 265x3 about 2-4 inches above the chest

tricep push down
3 sets of 10

DB curls

i am tired

[thewickedtruth]

DO IT!!