OFFICIAL WORKOUT/TRAINING THREAD v2.0

[broken_arrow]

Originally Posted by L0uie69

Back is a lot better now i rolled around it with a lacrosse ball and it did wonders for it. I wanted to complete the cycle without using a belt but i had to use it for the last three workouts to be safe.

I pushed my workouts three days after the original. I finished my last workout today and managed to squat 365 x 2 after 10 sets with 340 which was the max i used for the program, probably could have hit a triple but i wanted to end on a high note and save some in the tank.

I m supposed to max out on monday, but i might do it on sunday depending on how my back feels then check out the PL meet at the oval after lol

What happened to your back if you don't mind me asking?

[L0uie69]

Originally Posted by broken_arrow

What happened to your back if you don't mind me asking?

my lower back was jacked up for several days, any flexion on my lower back would cause discomfort and made it virtually impossible to squat down even just BW. i think it was either from squatting which i was slightly shifting the weight towards the right side or i slept funny. it was prefectly fine the morning after my squats but the 2nd morning was hell

[J.C]

3 days out from comp
looks like the other kid i was supposed to go up against dropped to the 59kg class

[L0uie69]

Originally Posted by jc95

3 days out from comp
looks like the other kid i was supposed to go up against dropped to the 59kg class

what weight class you competing in? did you figure out what youre going to open with?

[hotong]

so you have a automatic win?

[J.C]

^ i guess so

i'm in the lower end of 66kg, if i were to cut a few lbs i could be in 59

since it's my first time im going to play it safe just to get a decent total
squats i'm planning 275 -> 295 -> 305
deadlifts 315 -> 335 -> 350
bench 135 -> 150 -> 160
^ srs, bench is shit lol


http://bc-powerlifting.com/wp-conten...ne-Program.pdf

updated roster, 3rd page from the bottom

[ts14]

today must've been one of those days where my body decided not to give a shit

deadlifts : 330lbs with 5x5 (it was only 10lbs heavier then last time but every set was a damn grudge like i was maxing it)
incline presses: 185lbs with 5x5 (still felt like it i wasnt giving it my all)
rows: 215lbs with 5x5 ( this felt better as the sets went along. last set felt like first set )
quad extensions: 180lbs with 5x5. (too easy, basically throwing my legs around )

[GFitTrain]

Taking the next few days off completely. Mad sick. Haven't taken a deload in a while anyways.

[Excelsis]

Originally Posted by ts14

quad extensions: 180lbs with 5x5.

lol good bye knees

[The_Situation]

Originally Posted by Alpha v2

lol good bye knees

Personally I've never had any discomfort or knee pain from leg extensions. Maybe because I have manlet legs.

[flawless]

I usually go a bit lighter on extensions and really control it and get a good burn. Always my last exercise for legs/lower body.

[Fcukedd]

Eccentric part of the exercise for leg extensions are $$$ Don't need super heavy weights for isolation IMO

[J.C]

Can anyone give me some insight on this program I put together based off PHAT?
Not sure if this too much or too little because I never done any hypertrophy training
But what I did was kind of combine starting strength with hypertrophy and took out some of the exercises from PHAT that require machines that I do not have at the gym
Wanted to focus more on hypertrophy then just purely strength, but still looking to compete in powerlifting
Any changes, advice, or substations appreciated
8 reps instead of 5 for Bench because 5 reps never worked for me and I've been plateau'd for the longest time, but with higher reps I feel like I am progressing

Spoiler!

Hypertrophy would actually be 8-12 reps not strictly 8
Monday: Rest

Tuesday: Strength (5)
3x5 Squats
1x5 Deadlift
3x8 Bench-press
3x10 Pull-ups
3x10 Dips

Wednesday: Lower Body Hypertrophy (7)
3x8 Light Box Squats
3x8 Seated Calf Raise
3x8 Leg Curl
3x8 Lunges
3x8 Hyperextensions
3x8 Leg Extensions
3x8 Leg Press

Thrusday: Rest

Friday: Strength (5)
3x5 Squats
5x3 Power Clean
3x8 Bench-press
3x10 Chin-ups
3x10 Dips

Saturday: Back and Shoulder Hypertrophy (7)
3x8 Over-head Press
3x8 Bent-Over or Pendlay Row
3x8 Close-grip Pull Downs
3x8 Seated Dumbbell Press
3x8 Upright Row
3x8 Side Lateral Raise
3x8 Seated Cable Row

Sunday: Chest and Arms Hypertrophy (7)
3x8 Bench-press
3x8 Incline Bench Press
3x8 Flat Dumbbell Press
3x8 Incline Dumbbell Press
3x8 Preacher Curls
3x8 Seated Tricep Extension
3x8 Cable Press-downs w/ rope attachment

[Alpine50]

Anyone have any advice on where I could grab a mini note pad to record my lifts/progression?
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[The_Situation]

^ what? my advice is go to staples.

[Splmash]

Update:

deadlift
1 rep at 445 lbs (pretty easy up)
6 reps at 405 lbs

squat routine
10 reps/5 sets with 245 lbs

bench routine
8 reps/4 sets with 225

bodyweight: 180lbs

[red_sir]

Originally Posted by jc95

Can anyone give me some insight on this program I put together based off PHAT?
Not sure if this too much or too little because I never done any hypertrophy training
But what I did was kind of combine starting strength with hypertrophy and took out some of the exercises from PHAT that require machines that I do not have at the gym
Wanted to focus more on hypertrophy then just purely strength, but still looking to compete in powerlifting
Any changes, advice, or substations appreciated
8 reps instead of 5 for Bench because 5 reps never worked for me and I've been plateau'd for the longest time, but with higher reps I feel like I am progressing

Spoiler!

Hypertrophy would actually be 8-12 reps not strictly 8
Monday: Rest

Tuesday: Strength (5)
3x5 Squats
1x5 Deadlift
3x8 Bench-press
3x10 Pull-ups
3x10 Dips

Wednesday: Lower Body Hypertrophy (7)
3x8 Light Box Squats
3x8 Seated Calf Raise
3x8 Leg Curl
3x8 Lunges
3x8 Hyperextensions
3x8 Leg Extensions
3x8 Leg Press

Thrusday: Rest

Friday: Strength (5)
3x5 Squats
5x3 Power Clean
3x8 Bench-press
3x10 Chin-ups
3x10 Dips

Saturday: Back and Shoulder Hypertrophy (7)
3x8 Over-head Press
3x8 Bent-Over or Pendlay Row
3x8 Close-grip Pull Downs
3x8 Seated Dumbbell Press
3x8 Upright Row
3x8 Side Lateral Raise
3x8 Seated Cable Row

Sunday: Chest and Arms Hypertrophy (7)
3x8 Bench-press
3x8 Incline Bench Press
3x8 Flat Dumbbell Press
3x8 Incline Dumbbell Press
3x8 Preacher Curls
3x8 Seated Tricep Extension
3x8 Cable Press-downs w/ rope attachment

Looks like a solid routine. I wouldn't change much. Everyone has their favourite exercises, but at the end of the day, it's not going to matter if you change out one isolation exercise for another... I really like how it has you squatting/benching three times a week. I'm a big fan of training the core lifts frequently.

I think it's a great idea for you to do something like this. Let's be honest, size matters. For someone like yourself who is still young, tall, and not filled out, a program like this will help you build a much needed, solid base. Until you put on some mass you will have bad leverages for lifting, and especially for bench pressing (the hardest of the big 3 lifts to improve for most people).

My only advice is to keep the intensity down at first. Start with lighter weights so you're not killing yourself on every set. The increase in volume will be a great stimulus by itself and you won't need to go extremely heavy to see good gains. After a while when you have increased your work capacity then gradually up the intensity. Increasing volume and intensity too much too soon is an easy way to overtrain.

[J.C]

Yeah, my goal is to throw in hypertrophy not only for size, but to help out my 3 lifts and to take advantage of my naturally high teenage testosterone levels
I kept squatting heavy back at 2 times a week as opposed to going heavy 3 times because I feel like I'm at the level where it won't help too much as opposed to isolating individual muscles that I don't work as much with just the 3 big lifts or are a weaker point (ex. my posterior chain). I've read articles and watched videos of powerlifter's saying that you cannot fix weak points in your squats for example by just squatting. You need to do accessory work to build up and strengthen up the weaker muscles. Thanks for the input really means a lot coming from you. I plan to keep intensity and weights low for the first 2-3 weeks depending how long it takes me to get used to all these new exercises

[TouringTeg]

Very similiar program to Layne Norton. More of the big 3 lifts though.

I'm still doing Layne and even my fiance is doing a modified version.

Spotted a guy doing 100lb seated db press at my gym last night. He is 170lb. Beast!

[instantneedles]

I will be making a sticky for some of the more popular programs discussed in this thread so as to clear up some confusion and answer the few questions that often come up.
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[instantneedles]

Originally Posted by Alpine50

Anyone have any advice on where I could grab a mini note pad to record my lifts/progression?
Posted via RS Mobile

Walmart sells notepads for a low price.. Got mine for around $2-3 i believe.
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[hal0g0dv2]

Originally Posted by Alpine50

Anyone have any advice on where I could grab a mini note pad to record my lifts/progression?
Posted via RS Mobile

wal mart
staples
great Canadian super store
London drugs
office depot

[LC21]

Fuark so close to a 415 dl attempt. Got only up 395 successfully with straps gym doesnt allow chalk.
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[hal0g0dv2]

Originally Posted by LC21

Fuark so close to a 415 dl attempt. Got only up 395 successfully with straps gym doesnt allow chalk.
Posted via RS Mobile

you might be in the womens side of the gym

[Sid Vicious]

alright after squatting both low and high bar for a bit, i have some very basic observations about the relative pros + cons of each

high bar
pro:
- can hit lower depth than low bar squat.
- biggest carryover to olympic lifts
- pretty easy on the back if performed correctly
- easier to utilize the stretch reflex or the "bounce"

cons:
- generally speaking you can squat less with high bar (don't see many 700+ lb squatters who high bar squat)
- requires you to maintain a super upright torso
- might be tough on your knees

low bar
pros:
- more weight can be lifted
- more hip drahv
- easier on the knees

cons:
- difficult to perform efficiently
- harder on the back, need a belt if you wanna go heavy
- cannot go truely atg

generally speaking if you consider yourself more a PLer id go with low bar, and oly lifters should always stick with high bar. if you are neither do whats easier