I will be state champion.

[P-funk]

Do you know any good sites to go to?

elitefts.com has all the articles you need! lol

t-nation is awesome too.

lyle mcdonald's board, bodyrecomposition.com, has a powerlifting forum.

goheavy.com has a powerlifting forum and an olympic lifting forum.

 

[CowPimp]

I do a lot of reading at T-Nation and EliteFTS as P-Funk suggested. A lot of the Westside gurus write articles for both. Dave Tate writes for T-Nation. All kinds of guys write for EliteFTS. There are A LOT of good articles at EliteFTS with regard to powerlifting.

I believe T-Nation has a strength training forum that gets some decent action too.

 

[ihateschoolmt]

Bench press 135x3 155x3 175x3 195x2 (got help on the second one) 205x0 (not even close)
Rack lock outs 135x3 155x3 155x2 (holy shit, max attempts take a lot out of you)
Incline barbell 115x10 115x10 135x8
Bent over rows 155x10 165x8 165x8
Super setted with pull ups 12

Not bad considering I went to bed at 5am and got up at 6:30.

 

[ihateschoolmt]

I think I'm going to do a push split on ME days and pull on DE days. I don't like working upper body twice a week because I don't know when to stop so I don't over train.

 

[GFR]

Bench press 135x3 155x3 175x3 195x2 (got help on the second one) 205x0 (not even close)
Rack lock outs 135x3 155x3 155x2 (holy shit, max attempts take a lot out of you)
Incline barbell 115x10 115x10 135x8
Bent over rows 155x10 165x8 165x8
Super setted with pull ups 12

Not bad considering I went to bed at 5am and got up at 6:30.

Do you stick to low reps (2-5) only for the power lifts and then do higher reps (8-10) for the other lifts??

 

[ihateschoolmt]

Do you stick to low reps (2-5) only for the power lifts and then do higher reps (8-10) for the other lifts??

Yea, 5-10 for other lifts 1-4 for powerlifts.

 

[ihateschoolmt]

Some times I'll do lower reps for them though.

 

[myCATpowerlifts]

The records are
Bench 292
Squat 405
Deadlift 455

My maxes are around
bench 210
Squat (I can hit around 315 non powerlifter style)
Deadlift 340

I know I have a long way to go.

Those are your state? records for which class? The class you are in now, or the 176 class?

That must be without equipment, because I have a friend
who does 310 unassisted at 176 on bench.

 

[ihateschoolmt]

Those are your state? records for which class? The class you are in now, or the 176 class?

That must be without equipment, because I have a friend
who does 310 unassisted at 176 on bench.

165, there is no 176 weight class.

 

[myCATpowerlifts]

165, there is no 176 weight class.

180 is the next then right?

Well I just said 175 b/c on the first page, you said you wanted to be at that weight.

 

[ihateschoolmt]

180 is the next then right?

Well I just said 175 b/c on the first page, you said you wanted to be at that weight.

181 yea. I want to be 175 because I can drop 10 pounds for the comp when I need to.

 

[myCATpowerlifts]

181 yea. I want to be 175 because I can drop 10 pounds for the comp when I need to.

Dropping 10 lbs in about 2-3 weeks ( assuming that this is the time you take... )
wouldn't you lose decent amount of strength? Like 10 lbs are on bench?

When I lose weight i slowly lose strength, I would think that the fasting you do before comp would severly limit strength? What do you do, or will you do exactly?

 

[ihateschoolmt]

Nah, I not fasting. I'm going to try to get to 5% bodyfat, which would be a 5 pound loss. Then I would drop 5 pounds of water.

 

[P-funk]

get to about 5lbs from where you want to be. then just drop water (no or low carbs) that week......no food in the AM until after weigh in. then pound down bagels and gatorade and start warming up.

 

[ihateschoolmt]

Speed squats 135x7
Cleans 115x3 135x3 135x3 145x2 (These still don't feel right, in the since of neromuscular efficentcy (SP) I think that's what it's called...)
DB SLDL 70x10 85x10 95x9 (need to start with 95 next time)
Reverse hyper extensions (on machine) 300x10 300x9 300x10
Weighted decline sit ups 35x15 25x20
Calve raises 100x10 (4 sets)
I tired to do static holds in rack position, but I could barely hold 135 after my work out.

This work out felt really good. I'm not sure what was different, but I feel really good.

 

[ihateschoolmt]

I accidently did ME rack lock outs today, and half way through relized it was DE day.
Speed bench 115x3 (7 sets)
Incline DB's 60x12 65x8 (PR) 65x7
Split jerks 115x1 120x1 125x1 (that went up really easy, I think I could hit 135)
Bent rows 165x9 165x9 165x6
Pull ups 15

 

[P-funk]

why split jerks on upper body day? They are much more of hip extension.

 

[ihateschoolmt]

why split jerks on upper body day? They are much more of hip extension.

I do them for shoulders, I don't think a little extra hip work will hurt anyway.

 

[ihateschoolmt]

Good mornings 135x3 185x3 205x0 205x1 215x1 (PR)
Front squats 185x3 205x1 215x1 (PR) I just relized I wasn't hold the rack position correctly, that's why my cleans were so low before.
DB SLDL 90x10 95x8 100x8 (PR)
SLDL 205x10 205x8
Calve raises 110x10 x4 sets

 

[ihateschoolmt]

Bench 135x3 155x3 (that was harder than it should have been, something isn't right) 175x2 185x1 Shit.
Db incline 60x8 60x7 60x9
Dips BW+45x6 BW+45x6
Jerks 115x3 135x1 (PR by 15 pounds) 145x0 (I barely missed it, can do it next time)

Back and bi's on another day now.

I'm worried that my bench keeps going down. I am also worried that my deadlift was so low the other day too. I'm going to give it 3 more weeks, and if it doesn't work I'm going to do a new routine.

 

[ihateschoolmt]

Speed squats 135x3 (7 sets)
Power cleans (no drop) 135x3 145x2 150x1(PR) I can't drop under this much weight, it's a mental thing. I'll get over it...
DB SLDL 100x4 (grip slipped) 100x8(PR) 100x4
Narrow stance Squats (started as ATF and at 225 I switched to a little below parallel) 185x8 205x10 225x10 245x8 (PR sort of)
Reverse machine hypers 300x10 300x9
Weighted sit ups 25x20 25x20

 

[CowPimp]

Bench 135x3 155x3 (that was harder than it should have been, something isn't right) 175x2 185x1 Shit.

Chill out on the warmups. You are inducing undue fatigue. Let's say you're shooting for 185; it should look more like this:

45 x 8
95 x 3
115 x 3
135 x 1
155 x 1
185 x 1

The idea is just to get a little blood flowing, increase the temperature of your muscles, lubricate your joints, prep your central nervous system, and acclimate soft tissue to the impending loads. You don't need to induce fatigue at all, and you shouldn't be!

 

[ihateschoolmt]

Got a job tutoring and a job washing dishes at a pizza place, so I haven't worked out. I'm going to my grandmothers tomorrow. I need to change my routine to have time. So, three days a week, fullbody routine still westside sort of. I don't have a set work schedule, so my routine will by something like this.

Day 1: ME upper DE lower
Day 2: off
Day 3:ME lower DE upper
Day 4: off
Day 5: off
Day 6:Regular full body work out. 4-10 reps on everything.

 

[P-funk]

Got a job tutoring and a job washing dishes at a pizza place, so I haven't worked out. I'm going to my grandmothers tomorrow. I need to change my routine to have time. So, three days a week, fullbody routine still westside sort of. I don't have a set work schedule, so my routine will by something like this.

Day 1: ME upper DE lower
Day 2: off
Day 3:ME lower DE upper
Day 4: off
Day 5: off
Day 6:Regular full body work out. 4-10 reps on everything.

there was some artilce on eliftefts.com once that was called "westide on 3 days a week" or something like that. The program looked good and it was laid out like this:

day1- ME upper
day2- off
day3- DE lower
day4- off
day5- DE upper
day6- off
day7- off

then the next week it went

day1- ME lower
day2- off
day3- ME upper
day4- off
day5- DE lower
day6- off
day7- off

then the following week

day1- DE upper
day2- off
day3- ME lower
day4- off
day5- ME upper
day6- off
day7- off


you get the point. They just pick up the next week where the other left off depending on if it was ME or DE.


Just a though.

 

[CowPimp]

That's probably how I would do it if I were to do a 3 day split. I think I mentioned other funky possibilities that crossed my mind in my full body template, but that was one of them.

 

[ihateschoolmt]

Deadlifts 225x10 275x9 (PR) 295x2 (PR) 300x0
Front squats olympic style 185x3 195x2
Speed bench 115x3 6 sets
Incline DB's 55x9 55x9 55x8
Bent over rows 135x9 135x9

So tired after deads.

 

[myCATpowerlifts]

Deadlifts 225x10 275x9 (PR) 295x2 (PR) 300x0
Front squats olympic style 185x3 195x2
Speed bench 115x3 6 sets
Incline DB's 55x9 55x9 55x8
Bent over rows 135x9 135x9

So tired after deads.

Nice workout!

 

[ihateschoolmt]

Bench 135x3 155x3 175x3 185x1
DB bench 65x7 65x6
Jerks 95x1 115x1 135x1 145x1 155x1 (PR) Body weight jerk.

Bent over rows 135x10 155x9 165x7
Pull ups 20
Speed squats 135x3 155x3 6 sets
SLDL 185x8 205x5

 

[ihateschoolmt]

I worked out yesterday, but I can't remember what I did. Last night I almost died of alcohol poisioning. My blood alcohol level was around .31. So I'm done drinking. Back to working out tomorrow...

 

[BigDyl]

I worked out yesterday, but I can't remember what I did. Last night I almost died of alcohol poisioning. My blood alcohol level was around .31. So I'm done drinking. Back to working out tomorrow...

No drinking for you.