leakypipeDCI's Quest for Powerlifting Glory!

[leakypipeDCI]

Ripping off Loxxrider's thread, I wanted to start my own as a log of my training as I try and hit 5RM of 300 (315) for bench, 400 (405) for squats, and 500 (505) for deadlift.

Current stats:

3x265 for bench

3x3x365 for squats

5x405 for deadlift

Goals for 2009:

-Drop from 215 to 195 at 5'11" - Not gonna happen
-Squat 405x5
-Squat 475x1 - Completed 10/21/09
-DL 505x5
-DL 575x1
-BB Bench 315x5
-BB Bench 375x1
-Enter my first competition, Push/Pull or all 3 - Completed 6/27/09

Modified by leakypipeDCI at 1:18 PM 1-31-2009


Modified by leakypipeDCI at 6:24 PM 10-21-2009

[::xander::]

Quote, originally posted by leakypipeDCI »

Ripping off Loxxrider's thread, I wanted to start my own as a log of my training as I try and hit 5RM of 300 (315) for bench, 400 (405) for squats, and 500 (505) for deadlift. Current stats: 3x265 for bench 3x3x365 for squats 5x405 for deadlift

everyone is different, here's my experience.

my deadlifts hit 400+ way before my squats did, once I got to 410-415 or so on deads, the gains went stagnant. However, once I hit 400lbs on squats, it seemed easy to make gains.

I bet you'll hit 500 on squats before you do on deads. Most people do, but like I said, everyone is different. good luck either way

[leakypipeDCI]

Jesus, I can't even imagine squatting 500.

Looks like I would need to pull 550 or so DL to at least be midpack if I started to compete....

[::xander::]

Quote, originally posted by leakypipeDCI »

Jesus, I can't even imagine squatting 500. Looks like I would need to pull 550 or so DL to at least be midpack if I started to compete....

at least.

squatting is funny, most of the time all you need to push more weight is to just a mental push.

[leakypipeDCI]

Well, yesterday was a day of misses.

Squat= 2x3x365, tried for 3x385, missed last one

BB Flat Bench= 3x225, 3x255, tried for 3x280, missed the last one. Did the rest of my workout but was extremely tired.

Ate pretty well I think: 3 eggs, whole wheat toast w/natty PB
Pear, granola/protein bar, two tuna sandwiches (spaced out about two hours each)

Protein bar before workout

Post workout protein shake, chicken sandwich

Going on vacation for a week, but my numbers right now are:

Squat 5x365
Bench 5x265
DL 5x415
Row 5x205

[leakypipeDCI]

Switched back to a 5x5 for the next four weeks. Thie setup also has me doing squats three days a week, which is nice. I forgot how sore a 5x5 makes you compared to a 3x3. Still on course to hitting my goals at the end of the year.

[Nitro!]

Have you ever done a program that focuses on single rep maxes? Like a 10,8,6,4,2,1,1 scheme?

Everybody on here swings so ****ing hard from the 5x5 or the 3x3's nuts and yet nobody (with the exception of a very few people) is that strong.

The strongest guys I know focus on primarily 1RM lifting most of the time. Occasionally we'll take breaks to build up endurance again, or let injuries recover, but for the most part it's all focused on the big PR's.

[SpiffyGTI]

I do a lot of 10, 8, 6, 4, 2, 1 rep schemes for deads and squats. I pulled 375 4 times the other night pretty easily. I'm going for a 1RM next time to break 400.

[leakypipeDCI]

Nitro(Hulk?)-

I thought about it, but my current goals are 5RM so I am not sure if single pull pyramids would helo me more than 3x3 and 5x5. Yes?

[jtweezy]

Quote, originally posted by Nitro! »

Have you ever done a program that focuses on single rep maxes? Like a 10,8,6,4,2,1,1 scheme? Everybody on here swings so ****ing hard from the 5x5 or the 3x3's nuts and yet nobody (with the exception of a very few people) is that strong. The strongest guys I know focus on primarily 1RM lifting most of the time. Occasionally we'll take breaks to build up endurance again, or let injuries recover, but for the most part it's all focused on the big PR's.

i take it much further than that.

warmup, 3-4 sets of 12-15 at something all sorts of light. just get nice and loose before you start working.

follow that up with 8 individual singles.

assume that whatever lift you're doing, your max for the day is 330.

warmup

225x1
275x1
295x1
315x1
320x1
325x1
330x1

the more time you spend doing singles around your 95%-100% of 1RM, the better you'll be at doing them.

5x5 to 3x3 to heavy singles is about the most effective way to periodize that i've come across. spend about 8 weeks really working each scheme.

[loxxrider]

Awwe imitation is the sincerest form of flattery.

OMG just noticed the new smileys!

anyway, I will have to agree with nitro about the whole 5x5 vs the 1RM stuff.

If you ever want any workouts or anything like that, please don't hesitate to PM me.

Lately I've been having amazing gains from my "off" workout which is your basic pyramid.

10 8 6 4 2, @ 50 60 70 80 90% of about 15 pounds above your 1RM.

my other workout is much different and involves a lot of 2x97% of actual max, 1 of 100%, etc.

then when I was powerlifting in HS, right before competition for a week or two we would just do crazy 1 rep sets similar to what Nitro outlined. I tended to surprise myself and just blow way past what I thought I could do previously...pretty cool.

For real tho, don't hesitate to hit me up with Q's.

[Nitro!]

Quote, originally posted by leakypipeDCI »

Nitro(Hulk?)- I thought about it, but my current goals are 5RM so I am not sure if single pull pyramids would helo me more than 3x3 and 5x5. Yes?

Yeah...too many bansticks

So your goals are to be able to hit the numbers in the thread title for a 5 rep scheme? Or for single reps?

I've never really understood the concept of 5RMs. I've had much better luck blasting past plateaus with single rep maxes...simply because your system is going to be way more likely to hit a single rep at a new PR, than five reps. The more you can condition it to this kind of an overload, the easier those weights will be once you've blown past them.

For example, I used to do about three reps at 405 on my way to 455 etc pulls and they felt heavy as ****. At the point where I was at a 455 max I could probably only do about 3 reps w/ 405. Once I blasted up to 500, which only took a couple months, my system was so conditioned to a much higher weight that I could do ridiculous sets of 8-9 reps at 405.

Sure it's good to be able to hit a big weight for multiple reps. What I'm saying though is that training incrementally up to that weight with multiple rep sets isn't the most efficient way to go about it. I don't know anybody who has more success doing multiple reps than single rep maxes....and I've trained with a bunch of extremely strong mother ****ers.

You gotta mix in 1RM stuff if you want to get really strong. You just have to.

[leakypipeDCI]

I think right now I have been so focused on the 5RM goals that I should see them through and change after that. Plus, I am still working on losing fat, which a 5x5 does pretty well. I really don't have a plan for next year, but it is getting to a point I have been thinking about"Then What?".

I would say the biggest hesitation I would have about building to a 1RM is that it doesn't seem to me like you get enough work in per workout to helpyou get stronger. Now obviously I have never done it so I don't know, but that is just the way it seems to me. I have tinkered around with the idea of competing at some point, and at that point a pyramid would make sense.

Also, I don't know how much time I will have to lift after the new year, as my wife and I are expecting our first.

[loxxrider]

Quote, originally posted by leakypipeDCI »

I would say the biggest hesitation I would have about building to a 1RM is that it doesn't seem to me like you get enough work in per workout to helpyou get stronger. Now obviously I have never done it so I don't know, but that is just the way it seems to me.

take the experience of anybody who has competed (successfully) in powerlifting as a good example.

If it works for the strongest people in the world, its likely to work for you too

[leakypipeDCI]

Ha, good point.

[Nitro!]

Quote, originally posted by leakypipeDCI »

I would say the biggest hesitation I would have about building to a 1RM is that it doesn't seem to me like you get enough work in per workout to helpyou get stronger.

This is def. not the case at all bro. I've never been more gassed in a workout that after I hit an absolute top of my limits one rep max on something like deads or squats. Typically on dead day I have to eat a yogurt or drink a gatorade after I hit full on max if I want to be worth a **** for anything else. Keep in mind here that you're completley taxing your CNS on a really big max and that translates really really well to future strength gains. Remember that even elite athletes can only activate a relatively low portion of their total muscle fibers at a time...therefore maximum CNS recruitment is SUPER helpful in increasing your strength. And you really don't get that max CNS recruitment unless you're at a true 1RM.

Quote, originally posted by leakypipeDCI »

I think right now I have been so focused on the 5RM goals that I should see them through and change after that. Plus, I am still working on losing fat, which a 5x5 does pretty well. I really don't have a plan for next year, but it is getting to a point I have been thinking about"Then What?". ]

As far as this goes, fair enough, but I still think that if you've never even tried any 1RM work you're short changing yourself. There's no reason not to throw a short 1 month period of this in there at this point. You're a pretty strong dude, and your form is obviously quite dialed right now. If nothing else, I'd almost garantee that it kick starts you on your way to your 5RM goals via the pathway I outlined above.

Not dogging on your choice at all, just trying to remind you that 99% of the people in this forum who continually recommend the 5x5 are really puppets who have no idea why they recommend it...except for the fact that Rippetoe and a few of us vets recommend it when starting out and it seemed like a good idea to regurgitate our advice.

You're not starting out anymore. Take it to the next level.

[WhitePoloCT]

Quote, originally posted by leakypipeDCI »

Also, I don't know how much time I will have to lift after the new year, as my wife and I are expecting our first.

Congratulations!

[leakypipeDCI]

Hit 5x365 on squats for the first time in three months. Finally getting back to where I was before.

[::xander::]

Quote, originally posted by leakypipeDCI »

Hit 5x365 on squats for the first time in three months. Finally getting back to where I was before.

that should put you at a solid 405-415lbs 1rm

[leakypipeDCI]

Yeah, you are probably right. I was a little disappointed with my bench today. 4x5x235, then 1x4x245. Not progressing as nicely there.

[thompo]

get off the 5x5.

you need to start lifting heavier.

265x3
275x2
285x1

move the pyramid up when you hit three reps at each weight.

if you want to hit 315 you're going to have to practice near 315.. dont waste your time at 225.

[leakypipeDCI]

So 3,2,1 then 3,3,2 then 3,3,3 then move up weight?

[leakypipeDCI]

Pulled 5x5x385 today fairly easily. Gonna take everyone's advice and stray away from the 5x5 come January.

[leakypipeDCI]

DL today:

20xbar
5x135
5x225
2x385
2x405
1x425
1x450
1x465

Then:

[bombardi]

dude pick those off and chew on them! great source of protein!

im going to have to try this out as well, im stuck at a certain weight with squats and bench but deads are coming along nicely.

so let me sum this and make sure im clear on this. lets say im stuck at 205x3x3 on bench and im aiming for 225. for about a month, i work with this routine: 205x3, 215x2 then 225x1, correct? when do i move up in weight, when i can rep 225?

(dont mean to thread jack. PM if youd like. thanks)

[thompo]

turn that 3x3 into an 8x3.

then move up to 215 and start all over again.

[leakypipeDCI]

ME Squat day

135x8
225x5
275x2
315x1
365x1
385x1
405x1
415x1 Hips kicked back a bit, spotter gave me small bump

GHR with 45lb plate
Russian Twists with a 35

Bumped into Jens Pulver in the locker room. Nice guy.

Went home.

[kimlin85]

nice job on 415!

[leakypipeDCI]

Quote, originally posted by kimlin85 »

nice job on 415!

Thanks! Felt pretty good!

ME Bench today

barx20
135x5
185x2
225x2
245x1
275x1

No spotter, didn't feel comfortable going higher. Might have been able to hit 285. Either way, extremely disappointing day.

JM Press
Overhead pulls
Situps

[Gibson5469]

it might be time to break the movement down and use other exercises on your ME day. one of my friends is really into west side and has been putting up huge numbers since switching from a regular low rep split.

he changes his main lifts every 3-4 weeks (before gains get stagnant): close grip, incline, rack lockouts, floor press, bands from the top, bands from the bottom, etc..

i've been talking to him about it and he said that breaking the eccentric/concentric movement down by adding a pause really helped his bench.

[quiksilver6]

Quote, originally posted by Gibson5469 »

i've been talking to him about it and he said that breaking the eccentric/concentric movement down by adding a pause really helped his bench.

pause at the bottem? stupid Q sorry

[leakypipeDCI]

Quote, originally posted by quiksilver6 »

pause at the bottem? stupid Q sorry

Pause wit hthe bar on your chest. Required at PL comps.

Just started this program, so not gonna change much now. Haven't benched in three weeks and doing ME days back to back probably wasn't the best idea. I do plan on adding bands to the routine at some point.

[Gibson5469]

Quote, originally posted by quiksilver6 »

pause at the bottem? stupid Q sorry

yea pause at the bottom.

[TheJuggernaut]

Quote, originally posted by leakypipeDCI »

Pause wit hthe bar on your chest. Required at PL comps. Just started this program, so not gonna change much now. Haven't benched in three weeks and doing ME days back to back probably wasn't the best idea. I do plan on adding bands to the routine at some point.

If you're going to use a shirt, don't worry about the pause. If you're going to use bands, make sure there's tension at the bottom.

[GT Eye]

Quote, originally posted by ::xander:: »

at least. squatting is funny, most of the time all you need to push more weight is to just a mental push.

This is so so so true