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    Thread: leakypipeDCI's Quest for Powerlifting Glory!

    1. Banned
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      12-28-2008 04:18 PM #26
      turn that 3x3 into an 8x3.
      then move up to 215 and start all over again.

    2. Member leakypipeDCI's Avatar
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      01-09-2009 09:56 PM #27
      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.
      It's all about squats and deads.

    3. Member kimlin85's Avatar
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      01-10-2009 08:40 AM #28
      nice job on 415!

    4. Member leakypipeDCI's Avatar
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      01-10-2009 09:01 PM #29
      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
      It's all about squats and deads.

    5. 01-10-2009 09:55 PM #30
      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.

    6. Member quiksilver6's Avatar
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      01-10-2009 10:07 PM #31
      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

    7. Member leakypipeDCI's Avatar
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      01-10-2009 10:22 PM #32
      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.
      It's all about squats and deads.

    8. 01-10-2009 10:22 PM #33
      Quote, originally posted by quiksilver6 »
      pause at the bottem? stupid Q sorry

      yea pause at the bottom.

    9. 01-11-2009 10:59 PM #34
      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.

    10. 01-12-2009 10:32 AM #35
      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
      Let's Go Jets/Mets/Nets

    11. Member leakypipeDCI's Avatar
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      01-13-2009 11:54 PM #36
      ME Squat Day
      135x8
      225x5
      275x2
      315x1
      335x1
      365x1
      385x1
      405x1
      Hypers w/ a 45
      Shrugs
      Gonna shoot for 425 next week. 500 here we come.
      It's all about squats and deads.

    12. 01-14-2009 08:23 AM #37
      Shoot for 415.

    13. Member leakypipeDCI's Avatar
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      01-14-2009 11:25 AM #38
      Party pooper
      It's all about squats and deads.

    14. Member leakypipeDCI's Avatar
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      01-15-2009 08:43 PM #39
      ME Bench Day
      Barx20
      135x5
      185x2
      225x2
      245x1
      265x1
      285x1
      295x0 arrrrrrrrrrrrrgh
      JM Press
      Pullovers
      Cardio
      It's all about squats and deads.

    15. Banned
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      01-15-2009 08:50 PM #40
      are you doing any unilateral benching on dynamic days?

    16. Member leakypipeDCI's Avatar
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      01-15-2009 08:54 PM #41
      Nope, schedule is a work in progress at this point.
      It's all about squats and deads.

    17. Banned
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      01-15-2009 09:08 PM #42
      try this next push day.
      incline db, 3x3
      30 degree single arm, 5x3
      keep your reps as controlled as possible, dare i say exaggerate that control even just a little bit and kill all momentum before you press.
      if you can build the strength to hit all 25 reps from a full pause, it'll translate big time into your bb press.

    18. Member leakypipeDCI's Avatar
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      01-16-2009 12:09 AM #43
      I have been meaning to add inclines back in. Will do.
      It's all about squats and deads.

    19. Member leakypipeDCI's Avatar
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      01-17-2009 01:03 AM #44
      DE Squat Day
      Box squat 9x3x225 need to find a milk crate, benches are too tall
      SLDL 5x5x225 first time ever doing these, pretty easy
      Walking lunges with 35lb db
      Russian twists with 35lb plate
      Not sure if I am going to be able to walk tomorrow
      It's all about squats and deads.

    20. 01-17-2009 06:38 PM #45
      Post or email me your box squat videos (when you get the crate)

    21. Member leakypipeDCI's Avatar
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      01-18-2009 02:30 AM #46
      Will do.
      GOnna head to the gym tomorrow and do some assistance crap, as well as flip a itre for awhile and do some farmer walks.
      It's all about squats and deads.

    22. Member leakypipeDCI's Avatar
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      01-19-2009 09:07 PM #47
      DE Bench Day
      Speed Bench 9x3x185
      Incline DB 3x3x75s
      DB Flys 3x5x60s
      Dips
      thompo, on the one armed deals, do you have anything in the other hand, or hav a db in each hand and press one at a time?
      It's all about squats and deads.

    23. Banned
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      01-19-2009 09:20 PM #48
      heft up one db, rep it, set it down on your knee, switch hands, start over.
      use your other (empty) hand as a counter balance to keep you on the bench. i kind of stick it out to the side, some people just put their hand on their hip.

    24. Member leakypipeDCI's Avatar
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      01-19-2009 10:26 PM #49
      That makes more sense. I tried them tonight with one db per hand , moving one at a time and that didn't seem like much of a core workout. hahahahha
      It's all about squats and deads.

    25. Member leakypipeDCI's Avatar
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      01-20-2009 01:06 PM #50
      Gawd damn, I am hungry all the time now. Doesn't help my need to get to 198........221 this morning.....yikes.
      It's all about squats and deads.

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