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Forum: Powerlifting 08-01-2008, 03:44 PM
Replies: 50
Views: 48,945
Posted By Darkhorse
Lol, no. Looks more like stiff leg deads. :D ...

Lol, no. Looks more like stiff leg deads. :D

Just picture how she started going down with the back rounded, but you'd have a barbell low on the back, and only go down as far as COMFORTABLE. I...
Forum: Powerlifting 07-30-2008, 07:47 PM
Replies: 50
Views: 48,945
Posted By Darkhorse
Not speed since the bench is more than adequate...

Not speed since the bench is more than adequate and uses the same muscles. Just do the speed bench, then if you want to work on being explosive, do some push presses. :D I'll point out that 99% of...
Forum: Powerlifting 07-30-2008, 05:23 PM
Replies: 50
Views: 48,945
Posted By Darkhorse
Two reps above 90%. If you can keep going beyond...

Two reps above 90%. If you can keep going beyond that, guess what? You probably weren't at 90% to begin with, and you've much improved lol.
Forum: Powerlifting 07-19-2008, 06:56 AM
Replies: 50
Views: 48,945
Posted By Darkhorse
You could go 3 weeks without any problem...

You could go 3 weeks without any problem whatsoever. Try going three weeks before rotating. You could stand to benefit from doing more work than singles too. 3 x 3 static, pyramid, 3 RM, rotate...
Forum: Powerlifting 07-18-2008, 03:47 PM
Replies: 50
Views: 48,945
Posted By Darkhorse
I wouldn't worry about it for now since you're...

I wouldn't worry about it for now since you're just starting out. Try 50% and go from there. If you're not extremely fast, lower the weight further. For raw lifters, the percentages are higher...
Forum: Powerlifting 07-13-2008, 11:52 AM
Replies: 50
Views: 48,945
Posted By Darkhorse
I thought about that, but there wouldn't be any...

I thought about that, but there wouldn't be any traction IMO. When I pull, I pull in beach sand at my neighborhood playground. :D

Instead, start looking around at local scrap yards for...
Forum: Powerlifting 07-13-2008, 07:56 AM
Replies: 50
Views: 48,945
Posted By Darkhorse
Drag Your Butt Into Shape General Physical...

Drag Your Butt Into Shape
General Physical Preparedness: Westside Style
By Dave Tate

Full Text (http://www.ontariostrongman.ca/Resources/training/WSBGpp.html)

Many coaches and athletes don't...
Forum: Powerlifting 07-13-2008, 07:55 AM
Replies: 50
Views: 48,945
Posted By Darkhorse
By Bryan Mann EliteFTS.com Many times...

By Bryan Mann
EliteFTS.com

Many times athletes will get so caught up in the idea of trying to get stronger that they forget about everything else. They may work out every day, feel strong and...
Forum: Powerlifting 07-13-2008, 07:55 AM
Replies: 50
Views: 48,945
Posted By Darkhorse
Incorperation of Sled Dragging: Why? 1) As...

Incorperation of Sled Dragging: Why?

1) As your GPP increases, so can your workload. You'll be able to tolerate more volume, and also can recover much faster between sets which will decrease the...
Forum: Powerlifting 07-13-2008, 07:45 AM
Replies: 50
Views: 48,945
Posted By Darkhorse
As of now I'm dabbling in some 5x5 stuff for...

As of now I'm dabbling in some 5x5 stuff for every "Wednesday" workout (for me it's Thursday's). Whatever needs a little more work gets the volume. Of course the domino effect is that the volume...
Forum: Powerlifting 07-12-2008, 09:51 AM
Replies: 50
Views: 48,945
Posted By Darkhorse
Other than that, my only advice is to try what...

Other than that, my only advice is to try what you wrote and see where that takes you. Just listen to your body and try not to do too much, too early on, for too long. :)
Forum: Powerlifting 07-12-2008, 09:48 AM
Replies: 50
Views: 48,945
Posted By Darkhorse
Your first ME lower supplemental really depends...

Your first ME lower supplemental really depends on a lot. If you did a deadlift (or variation) as the ME, then you could just do a type of squat to follow that up. Doesn't have to be 5 reps. I...
Forum: Powerlifting 07-12-2008, 09:31 AM
Replies: 50
Views: 48,945
Posted By Darkhorse
What's your goals Pity? I'd revise some of your...

What's your goals Pity? I'd revise some of your lower days. Speed squats are done on a box. :D



Prehab could really just be any isolation with 15-20+ reps. I love banded pressdowns (if you...
Forum: Powerlifting 07-09-2008, 08:09 PM
Replies: 50
Views: 48,945
Posted By Darkhorse
After however many weeks YOU determine to work...

After however many weeks YOU determine to work before attempting a 1 RM week (example 9th week could be a test/deload), you see where you stand. See how much you've progressed, and more importantly,...
Forum: Powerlifting 07-09-2008, 07:54 PM
Replies: 50
Views: 48,945
Posted By Darkhorse
Lol, I hear that.. Just a suggestion, keep a...

Lol, I hear that.. Just a suggestion, keep a muscle group in mind as you're in the gym.

In my opinion, if you're going to use this thread to plan something, I would just print out this list I...
Forum: Powerlifting 07-09-2008, 06:15 PM
Replies: 50
Views: 48,945
Posted By Darkhorse
Absolutely, just post it here if you want. You...

Absolutely, just post it here if you want. You could just write four workouts (two ME, two DE), then you know the only given is that your ME (which I recommend sticking with conv. deads, squats,...
Forum: Powerlifting 07-08-2008, 07:45 PM
Replies: 50
Views: 48,945
Posted By Darkhorse
Powerlifting to Bodybuilding

You could do a lot of things while still being focused on increasing your numbers. I'll point out too that if I was to increase my calories with what I'm currently doing, I'd be gaining mass no...
Forum: Powerlifting 07-08-2008, 07:25 PM
Replies: 50
Views: 48,945
Posted By Darkhorse
ME days are basically doing a total of two sets...

ME days are basically doing a total of two sets greater than 90% of your max FOR THAT DAY. In other words, there won't be 1-3 RM's, but rather more work orientated. That goes for singles or...
Forum: Powerlifting 07-08-2008, 01:47 PM
Replies: 50
Views: 48,945
Posted By Darkhorse
I'll post some examples for both the powerlifter...

I'll post some examples for both the powerlifter and powerbuilder tonight.. Surprisingly (prefix - not lol) not too much changes.
Forum: Powerlifting 07-08-2008, 05:33 AM
Replies: 50
Views: 48,945
Posted By Darkhorse
Just post away bro.. I'd like to get this...

Just post away bro.. I'd like to get this section running again! :D
Forum: Powerlifting 07-07-2008, 08:24 PM
Replies: 50
Views: 48,945
Posted By Darkhorse
Westside 3 Day

Just wanted to share with ya'll what I'm having some extremely good success with. As you know, I'm cutting down with a modified TCD from redpoint w/ refeeds only once a week (as opposed to twice for...
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