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2
Posted on 7/17/19 at 12:35 pm to Dixie Normus
Bodyweight: 147
1.5 years lifting
Current 1RM:
OHP: 141
DL: 348
Bench: 215
Chins: BW+50 x 6
Dips: BW+60 x 6
1.5 years lifting
Current 1RM:
OHP: 141
DL: 348
Bench: 215
Chins: BW+50 x 6
Dips: BW+60 x 6
Posted on 7/17/19 at 12:42 pm to Dixie Normus
The pain is gone, but it burned like a mother fricker. It come on after push press. Went away went I went sit in the sauna.
Dimel Deads 135 3x10 (warmup)
Deads 5/3/1 - 335/385/425
Push Press 185 2x5; AMRAPx1 (5)
Hip Thrusts 175 2x12
Kroc Rows 95 2x15
Incline DB Rows 2x12
Lat Pull Downs 2x12
Reverse Hypers 3x10
I need to do more core work. I’ll probably add that on Tues and Thurs. Does anyone have reccomendations on exercises that I can do to strengthen my core? Maybe a circuit or something?
Dimel Deads 135 3x10 (warmup)
Deads 5/3/1 - 335/385/425
Push Press 185 2x5; AMRAPx1 (5)
Hip Thrusts 175 2x12
Kroc Rows 95 2x15
Incline DB Rows 2x12
Lat Pull Downs 2x12
Reverse Hypers 3x10
I need to do more core work. I’ll probably add that on Tues and Thurs. Does anyone have reccomendations on exercises that I can do to strengthen my core? Maybe a circuit or something?
Posted on 7/17/19 at 1:28 pm to DeafJam73
Hanging leg raises are my staple because it also helps with forearm strength. I do 3 sets of 10 (feet to hands) coupled with either weighted side raises or hanging oblique crunches.
I only do those 2x per week because, like you, I get plenty of core work between all the squats and deadlifts
I only do those 2x per week because, like you, I get plenty of core work between all the squats and deadlifts
Posted on 7/17/19 at 3:49 pm to DeafJam73
quote:
Does anyone have reccomendations on exercises that I can do to strengthen my core? Maybe a circuit or something?
Yoke Walk is the GOAT core strengthener. It is hard on the CNS, so never twice a week if you have access to the implement.
If you can't do that, here are my core power rankings:
Front abs:
1. Weighted ab wheel/TRX bodysaw.
2. Weighted plank.
3. Hollow rocks.
Obliques:
1. Suitcase farmers walk.
2. Pallof press.
3. Band twists/side planks. Depends on whether you want rotational or anti-rotation strength.
I honestly don't like crunches or leg raises, so I did not include. I may be biased.
This post was edited on 7/17/19 at 3:50 pm
Posted on 7/17/19 at 10:10 pm to Rep520
Lighter tonight.
225x5 on bench in giant set with side laterals and trx row. Twice on that.
Weighted, feet elevated pushups x5 in giant set with pin overhead press and trx pullup. Twice more.
Belt squat 124x12 in giant set with reverse hyper and glute ham raise. Twice there.
Simple bicep/tricep superset x2. Sled dragging to finish. Only about 230 on the sled. Light day.
225x5 on bench in giant set with side laterals and trx row. Twice on that.
Weighted, feet elevated pushups x5 in giant set with pin overhead press and trx pullup. Twice more.
Belt squat 124x12 in giant set with reverse hyper and glute ham raise. Twice there.
Simple bicep/tricep superset x2. Sled dragging to finish. Only about 230 on the sled. Light day.
Posted on 7/18/19 at 7:24 am to Rep520
Deadlift: 325 3x3, 310 1x7
Bench: 215 3x7
3s pause bench: 265 1x1
25lb weighted chins: 2x7
EZ bar spider curls
Rear delt flyes
Deadlift is improving, still weak as frick though.
Bench: 215 3x7
3s pause bench: 265 1x1
25lb weighted chins: 2x7
EZ bar spider curls
Rear delt flyes
Deadlift is improving, still weak as frick though.
Posted on 7/18/19 at 7:29 am to Dixie Normus
That’s pulling good weight homie. Once you consistently hit 300, you’re in a new world. Welcome to Valhalla!
I did some core work and hit the heavy bag.
So, Brian Alsruhe does this core workout where he’s standing on a bench and basically does a rollout via straps. Straps layouts.....yeah. I tried imitating him then remembered he’s far more more advanced and I almost died. Can I start off just standing on the ground and laying out? It feels like it works the core good, but I’m no expert.
I did some core work and hit the heavy bag.
So, Brian Alsruhe does this core workout where he’s standing on a bench and basically does a rollout via straps. Straps layouts.....yeah. I tried imitating him then remembered he’s far more more advanced and I almost died. Can I start off just standing on the ground and laying out? It feels like it works the core good, but I’m no expert.
Posted on 7/18/19 at 9:30 am to DeafJam73
quote:
Brian Alsruhe does this core workout where he’s standing on a bench and basically does a rollout via straps. Straps layouts.....yeah. I tried imitating him then remembered he’s far more more advanced and I almost died. Can I start off just standing on the ground and laying out? It feels like it works the core good, but I’m no expert.
Yeah, the lower your feet are, the easier strap layouts are. The other thing that helps me tremendously on them is mentally focusing on tightening my glutes and core bracing.
When you elevate your feet, it becomes almost a standing ab wheel rollout. Lowering the feet keeps your center of gravity down so it's more like the kneeling ab wheel rollout.
Posted on 7/18/19 at 11:04 am to Rep520
Hit a rep PR this AM on deadlifts at 435x5.
For those of you that have pulled the big 500 what was your 3-5rep max? The 1RM calculators have me at 505, but those are not always reliable especially for deadlifts IMO
For those of you that have pulled the big 500 what was your 3-5rep max? The 1RM calculators have me at 505, but those are not always reliable especially for deadlifts IMO
This post was edited on 7/18/19 at 11:06 am
Posted on 7/18/19 at 11:15 am to lsuwhoopyoazz3232
quote:
Hit a rep PR this AM on deadlifts at 435x5.
For those of you that have pulled the big 500 what was your 3-5rep max? The 1RM calculators have me at 505, but those are not always reliable especially for deadlifts IMO
You're probably close. Personally, I suck at deadlift rep work. I pulled 500 with a 3 rep max of 455, and that was a struggle. A calculator would have me at 481 for a 1rm, but my actual 1rm was a decent speed 500.
So, individual variance plays a big role.
Posted on 7/18/19 at 11:27 am to lsuwhoopyoazz3232
quote:
Hit a rep PR this AM on deadlifts at 435x5. For those of you that have pulled the big 500 what was your 3-5rep max? The 1RM calculators have me at 505, but those are not always reliable especially for deadlifts IMO
Solid numbers. Last time I pulled 505 I was a fat frick who ate like an idiot. At the time, I think I could pull around 460-470x5. It’s been a while. But good work on that progression.
Posted on 7/18/19 at 11:57 am to Rep520
quote:
Yeah, the lower your feet are, the easier strap layouts are. The other thing that helps me tremendously on them is mentally focusing on tightening my glutes and core bracing.
When you elevate your feet, it becomes almost a standing ab wheel rollout. Lowering the feet keeps your center of gravity down so it's more like the kneeling ab wheel rollout.
Thank you.
Posted on 7/18/19 at 2:24 pm to DeafJam73
Yeah dude, I am finally see progress after being plateaued for almost two years... dropping down to 180 and a minor knee injury played a role.
I took some time off heavy deadlifts after a power lifting meet I did back in March... focused on snatch grip deads and RDLs for awhile then hit the reset button on my 5/3/1 LP.
Thinking about waiting till I progress up to 450x5 before I attempt 500.
I took some time off heavy deadlifts after a power lifting meet I did back in March... focused on snatch grip deads and RDLs for awhile then hit the reset button on my 5/3/1 LP.
Thinking about waiting till I progress up to 450x5 before I attempt 500.
Posted on 7/18/19 at 2:42 pm to Rep520
quote:
. I pulled 500 with a 3 rep max of 455, and that was a struggle. A calculator would have me at 481 for a 1rm, but my actual 1rm was a decent speed 500.
Niceee. This is what I am thinking with my progression. Once I get to 450-455 for 3-5 reps, I am going for it.
What calculator do you use? The formula that Wendler uses formula would put 455x3 right at 500
Posted on 7/18/19 at 3:21 pm to lsuwhoopyoazz3232
quote:
Niceee. This is what I am thinking with my progression. Once I get to 450-455 for 3-5 reps, I am going for it.
What calculator do you use? The formula that Wendler uses formula would put 455x3 right at 500
Dunno, I just googled one. I'm firmly in the camp that the only number that truly matters is the one you actually move.
Good luck in pushing for 500. I remember hitting it. It was a big moment in my lifting career and sticks with me.
My biggest piece of advice would be to find a peaking program when you feel ready to test it out. A good peaking program will help you a ton in that.
Candito has a good deadlift specific one if you want to run that:
LINK
That said, if you're still getting linear results, ride them. Good luck.
Posted on 7/18/19 at 3:50 pm to Rep520
quote:
Dunno, I just googled one. I'm firmly in the camp that the only number that truly matters is the one you actually move.
Yeah for sure.I agree 100%... I just like to have a general idea of where I am at.
quote:
Good luck in pushing for 500. I remember hitting it. It was a big moment in my lifting career and sticks with me.
I bet dude, I have been chasing it for awhile now so I am sure it's an awesome moment. I will be showing off the video when it happens
quote:
My biggest piece of advice would be to find a peaking program when you feel ready to test it out. A good peaking program will help you a ton in that.
Candito has a good deadlift specific one if you want to run that:
I have some Sheiko peaking programs I am going to look into. Haven't done Canditos deadlift program, but I have done his 6 week strength with success
Posted on 7/18/19 at 3:57 pm to lsuwhoopyoazz3232
quote:
I have some Sheiko peaking programs I am going to look into. Haven't done Canditos deadlift program, but I have done his 6 week strength with success
I push Candito a lot bc I've used the 6 week with success, as well as given his linear control program to others who have had success.
Posted on 7/19/19 at 7:02 pm to Rep520
Hang Cleans 145 3x3
Squats 315 2x5; AMRAPx1 (10)
Front Squats 205 3x5
Pause Bench 225 3x5
Barbell Rows 185 2x12
DB bench 95 2x12
Reverse Hypers 3x10
Dead hangs.....just because
I blew my diet these past two days because I’M A STUPID FAT frick
Squats 315 2x5; AMRAPx1 (10)
Front Squats 205 3x5
Pause Bench 225 3x5
Barbell Rows 185 2x12
DB bench 95 2x12
Reverse Hypers 3x10
Dead hangs.....just because
I blew my diet these past two days because I’M A STUPID FAT frick
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