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Post by McLifter on Jun 23, 2010 21:42:15 GMT -5
It's good to see you are back. It also looks like you have been busy! Nice gains over the time frame as Bruce noted. Stay consistent and the gains will continue.
McLifter
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Post by alt204 on Jul 6, 2010 10:39:55 GMT -5
June 23 Lifts Bench - 45x5, 55x5, 65x5, 75x1+F, 65x5, 70x5 DB incline press - 20x5, 25x2x5
I was feeling very tired today. Maybe didn't eat enough?
June 26 Lifts Squats - 45x8, 60x5, 95x5, 115x5, 135x3, 145x1, 145x1, 145x1, 115x3, 115x3, 115x5 Speed pulls - 135x3x5
Did a bunch of squats to fix form.
June 28 Lifts Deficits - 135x5, 155x5, 185x5, 195x5PR Rows - 95x3x5 GHRs - bwx5, 10x3x8 Situps - 3x8
July 5 Lifts Squats - 45x5, 75x5, 95x5, 105x2, 115x1 Speed pulls - 145x3x5 GHRs - 10x3x8
Squats still don't feel right, but I'm working on it!
I noticed in another thread that some of you guys go to the Park West gym on portage. How often do you guys go? It'd be neat to meet one day and learn from the pros.
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Post by alt204 on Jul 12, 2010 8:41:36 GMT -5
July 7 Squats - 45x5, 75x5, 95x5, 115x3, 135x1, 145x1, 155xF Bench - 45x5, 55x5, 65x5, 75x3, 80x1
July 9 Deficits - 135x5, 155x5, 185x3, 205x3PR Standard DLs - 185x10 Rows - 45x5, 75x5, 95x2x5 GHRs - 10x1x8
July 11 Bench 45x5, 55x5, 65x4, 75x3, 80x2, 85x1PR Inner thigh/hip has been hurting so I skipped on squats. I'll try again Wednesday.
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Post by thebruce on Jul 12, 2010 15:17:17 GMT -5
Congrats on the couple of PR`s as for the hip thigh thing you did a squat marathon end of june then missed an attempt so you may need to take it easy on all 3 lifts you know peaks and valleys. Any way good work young lady.
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Post by alt204 on Jul 14, 2010 10:16:29 GMT -5
My inner thigh/hip feels fine now, so maybe I just had a muscle spasm or something. I'll take your advice and take it easy anyway but does that mean I stop doing all three lifts for a while, or just go lighter than I would normally lift?
Thanks for the encouragement/tips!
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Post by thebruce on Jul 14, 2010 11:25:46 GMT -5
Try 5 sets of 3 with 70% of your 1 rep max on each of lifts. These would be work sets and do not include warm ups. See how you feel after. The peaks and valleys thing just suggests that you cycle your training and go from hitting some PR`s as you did to dropping down to 70% you can still get training effect and then gradually move it back up to another peak at 90% or better. Have a look at the different patterns for training you can find on the internet. Beginers train different than intermediates and so on. Google Prilepin table and you will see some good examples of what I am talking about. Keep up the good work. B
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Post by alt204 on Jul 14, 2010 12:39:48 GMT -5
Try 5 sets of 3 with 70% of your 1 rep max on each of lifts. These would be work sets and do not include warm ups. See how you feel after. The peaks and valleys thing just suggests that you cycle your training and go from hitting some PR`s as you did to dropping down to 70% you can still get training effect and then gradually move it back up to another peak at 90% or better. Have a look at the different patterns for training you can find on the internet. Beginers train different than intermediates and so on. Google Prilepin table and you will see some good examples of what I am talking about. Keep up the good work. B Thanks for the help. I'm going to do deficits today, and have calculated my 1 rep max to be 232 and 162.4 is 70%. Did you mean 3 sets of 5? Sorry I am full of questions, I've never done that set/rep pairing before. So today I will do 5 sets of 3 reps of 162.4.
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Post by Ed on Jul 14, 2010 21:46:48 GMT -5
I'm pretty sure he meant 5 sets of 3. Here is a clip of someone explaining Prilepin's table. www.youtube.com/watch?v=ggvQsq2WPcM&feature=relatedI thought this one would be of interest on the squat. www.youtube.com/watch?v=GEFP-l60Wpw&feature=relatedI have found that taking a week of deadlifts off every once in a while helps my deadlift, a couple of other guys here have found that it works for them also. I usually do deads for 3 or 4 weeks then just do some back work on the next deadlift day. Keep up the great work.
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Post by alt204 on Jul 22, 2010 22:42:36 GMT -5
I didn't see Ed's reply on time and I went with 3 sets of 5 reps at 160. Darn. Thanks for the videos though, it explains a lot and I think I understand it now. I'll try the squat tip next squat day! July 14 Deficit DLs - 135x5, 160x3x5 GHRs - 10x3x8 July 22 Deadlift - 135x5, 155x4, 185x3, 205x2, 225x1, 245x1, 265x1PRI took a little break from lifting to enjoy the summer (and let my hip heal). 265 DL didn't feel as hard as it should! Here's a video: www.youtube.com/watch?v=3_A1W1mZkfc
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Post by thebruce on Jul 23, 2010 8:48:23 GMT -5
I did mean 5 sets of 3 reps,how ever 3 sets of 5 reps is within the guidelines on the Prilepin Table for 70%. Your PR of 265 is the base you use to calculate your percentages from now. Each time you improve your 1 RM you can recalculate your training percentages. Congrats on the new PB in DL good pullin.
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Post by McLifter on Jul 25, 2010 19:22:44 GMT -5
Nice pull Amy!! You should grab a singlet and try out the Fall contest as you would do well. Connecting up with some of us MPA riff raff should help with any form questions that you may have. That being said your strength and progress is impressive. McLifter
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tyler
New Member
Posts: 46
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Post by tyler on Aug 4, 2010 21:24:45 GMT -5
Nice pull! Seems like a nice place where you train. May I ask what gym that is?
Tyler
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Post by alt204 on Aug 10, 2010 13:51:19 GMT -5
McLifter: I'm thinking of trying out for the fall contest. I've never been to a contest before though, is it okay if I enter anyway? I'm 23 right now, and I think my category cuts out at 24, and I'm 30lbs away from beating the current provincial record for deadlifts. The fall contest, it is not raw? I do not know how contests work.
tyler - I train at the Bill Wedlake Fitness Centre. It's the gym at the University of Winnipeg. If you are a student (of any kind, don't have to be a UofW student), it's $130 for the whole year.
There are two benches for bench press, 2 squat cages, 2 platforms, a ton of olympic bars and a lot more other benches and equipment. It's nice because almost nobody uses the squat racks/platforms, so I hardly have to wait.
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Post by McLifter on Aug 11, 2010 21:09:27 GMT -5
You can enter the contest whether you have competed before or not. All you need to lift is a singlet and a lifting belt, T-shirt, knee high socks, shoes and you are set.
I never recommend a first time lifter to compete in the gear. A singlet is not too expensive whereas the Squat suit, Bench shirt, Deadlift suit and various wraps is a significant investment for the first time lifter. Enter, try it our and see if you like it and most importantly HAVE FUN!
Records are motivating and worth chasing but do not be discouraged because you can not beat one...that is why they are the records! It doesn't mean that you will not be capable of beating a record (or multiple records one day).
The only other thing you will need is a CPU Card in order to compete.
I would still strongly suggest that you join us for some workouts for support and to help you with your technique.
McLifter
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Post by alt204 on Aug 12, 2010 7:44:52 GMT -5
Neat. I just did a quick google search on singlets. Are all singlets the same or do I need a specific powerlifting one? Entering a meet will be a good fun experience. I won't be discouraged I will definitely join you guys for a workout soon. Thanks for the tips.
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