First the obvious question... how the hell did I get from not wanting to be a tub of goo, to getting completely serious about competitively powerlifting. Well, I have Atherjen, Saturday Fever, White_Pony and others who post in the various forums to thank. You all are a true inspiration!
I also paid attention to how I did squats in this morning's workout, and realized that I was succumbing to a classic case of wanting to go heavier, while my depth started to drift up from parallel. I did some reading, and the clear answer was box squats. No worries about not being below parallel, no worries about not having the proper form. To be honest, that bothered me... I always focus on form, and I was a little disappointed to see myself getting caught up in trying to up the weight, somewhat artificially.
So, I'm building a 12" box, and a small 3" lifting platform that I can cart to my gym to use. Implicitly this means that I have to give up riding my Harley to work on Mondays and Fridays... a small sacrifice for knowing that I'm training right, and that I won't have to worry about scratching on squats (or anything else for that matter).
That said, here is my planned routine (cut largely from Saturday's contribution to Atherjen's journal... thank you both!):
Monday - Max effort sq/dl day
1.) Deadlifts 8 Sets, 8,5,5,3,3,3,1,1 reps
2.) 12" box squats 6 Sets, doubles
3.) Stiff legged deadlifts, 3" box 6 sets 8,5,5,5,3,3 reps
4.) Hypers 4 sets 10 reps
5.) Situps 4 sets 15 reps
6.) Lats Pulley rows 4 sets 10 reps
-or-
7.) Bent barbell rows 4 sets 10 reps
Wednesday- Max effort bp day
1.) Barbell bench press 8 sets 8,5,5,3,3,3,1,1 reps
2.) Triceps presses 4 sets 10 reps
3.) Pushdowns 4 sets 10 reps
4.) Side lateral raises 4 sets 10 reps
5.) Lats - Pulley rows 4 sets, 10 reps
6.) Biceps 3 sets preacher curls 15 reps
Friday - Speed squat day
1.) 12" box squats - 12 sets, doubles
2.) Stiff legged deadlifts, 3" box sets 8,5,5,5,3,3 reps
3.) Situps 4 sets 15 reps
Sunday - Speed BP
1.) Speed bench 10 sets, triples 60% raw max
2.) Triceps presses 4 sets 10 reps
3.) Pushdowns 4 sets 10 reps
4.) Front raises 4 sets 10 reps
5.) Lats - Pulley rows 4 sets 10 reps
6.) Lats - Lat pull downs 4 sets 10 reps
7.) Biceps 3 sets strict barbell curls 15 reps
So, thats my plan. I'd appreciate some feedback. Since Monday is a holiday, I will either start with Max effort sq/dl on Sunday or Tuesday. I should probably do it on Sunday, since if I do it on Tuesday, I'll probably call in sick to work (LOL).
Thanks in advance for your help and support.
-Dan
I also paid attention to how I did squats in this morning's workout, and realized that I was succumbing to a classic case of wanting to go heavier, while my depth started to drift up from parallel. I did some reading, and the clear answer was box squats. No worries about not being below parallel, no worries about not having the proper form. To be honest, that bothered me... I always focus on form, and I was a little disappointed to see myself getting caught up in trying to up the weight, somewhat artificially.
So, I'm building a 12" box, and a small 3" lifting platform that I can cart to my gym to use. Implicitly this means that I have to give up riding my Harley to work on Mondays and Fridays... a small sacrifice for knowing that I'm training right, and that I won't have to worry about scratching on squats (or anything else for that matter).
That said, here is my planned routine (cut largely from Saturday's contribution to Atherjen's journal... thank you both!):
Monday - Max effort sq/dl day
1.) Deadlifts 8 Sets, 8,5,5,3,3,3,1,1 reps
2.) 12" box squats 6 Sets, doubles
3.) Stiff legged deadlifts, 3" box 6 sets 8,5,5,5,3,3 reps
4.) Hypers 4 sets 10 reps
5.) Situps 4 sets 15 reps
6.) Lats Pulley rows 4 sets 10 reps
-or-
7.) Bent barbell rows 4 sets 10 reps
Wednesday- Max effort bp day
1.) Barbell bench press 8 sets 8,5,5,3,3,3,1,1 reps
2.) Triceps presses 4 sets 10 reps
3.) Pushdowns 4 sets 10 reps
4.) Side lateral raises 4 sets 10 reps
5.) Lats - Pulley rows 4 sets, 10 reps
6.) Biceps 3 sets preacher curls 15 reps
Friday - Speed squat day
1.) 12" box squats - 12 sets, doubles
2.) Stiff legged deadlifts, 3" box sets 8,5,5,5,3,3 reps
3.) Situps 4 sets 15 reps
Sunday - Speed BP
1.) Speed bench 10 sets, triples 60% raw max
2.) Triceps presses 4 sets 10 reps
3.) Pushdowns 4 sets 10 reps
4.) Front raises 4 sets 10 reps
5.) Lats - Pulley rows 4 sets 10 reps
6.) Lats - Lat pull downs 4 sets 10 reps
7.) Biceps 3 sets strict barbell curls 15 reps
So, thats my plan. I'd appreciate some feedback. Since Monday is a holiday, I will either start with Max effort sq/dl on Sunday or Tuesday. I should probably do it on Sunday, since if I do it on Tuesday, I'll probably call in sick to work (LOL).
Thanks in advance for your help and support.
-Dan
RIGHT ON! 
!
they pay off. although do it 2 mins each rather than 3-1.
