thanks fellas,just trying to get as strong as possible..
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Well you're doing a damn good job! 30lb PRs are Nutz!
Idub |
Today was my first day in a real powerlifting gym
11/5/08 DE SQ/DL @ Skibas with pete(765 sq) and frank
Speed Box Squats(Green Band 80-100lbs at top) Barx5 95x3 135x2 205x2 225x2 we were just fucking around on those sets and then pete said fuck it lets do speed squats lol 185x2x12(30 sec rest...UGH!!) OMFG,that was the most intense speed squat session i have ever had!! RDL 275x10x2 275x8 275x6 Pulldown Abs 80x15 90x10x2 Decline Sit Ups 30#x15 45#x15 |
Nice squatting man ,how you like bands?
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Quote:
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Sure is,one thing I find is that if I dont set them up correctly it can wreak havoc with my form.
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Im going to be starting Jim Wendler’s 5/3/1 method today...
Here how he says to do it:Take your max on each of the 4 lifts(Squat,Deadlift,Military,Bench)and take 10% off of your max and you start from there... Wave 1: sets of 5 with 3 work sets of 65%, 75%, and 85% (75%, 80%, and 85% for more volume) Wave 2: sets of 3 with 3 work sets of 70%, 80%, and 90% (80%, 85%, and 90% for more volume) Wave 3: set of 5, set of 3, set of 1 with the percentages of 75% for 5, 85% for 3, and 95% for 1 Wave 4: De-load, 3 work sets of 5 with percentages of 60%, 65%, and 70% After each major lift you chose 2-3 accessory lifts from a list, on Military days the accessories are Upper Back,Lat and Shoulder work, Bench days are Lat,Tricep and Shoulder work, Squat and Deadlift days are Lower Back/Hamstring work and Ab work. |
11/14/08 5/3/1 Method Wave 1
Standing Military Press 100x5(65%) 115x5(75%) 130x8(85%) Jim states in the article if your feeling good on your last set,go right ahead and go for a rep max so thats what i did.. DB Incline Press 65x10x2 65x8 Pull Ups 5x5 Face Pulls 85x15x3 |
Changed, good luck!
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Thanks Bro
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