what does your week look like

[roxy42277]

hey guys. as the weeks go by i get more and more into power moves. I want to work on my strength (as does everyone) but how would i go about it during my weeks? My friend who is a power lifter (calls it the darkside ) well he said to do my 3 major lift days monday wednesday and friday. How do you all group your lifts? Do you keep a journal with you? I never have kept track of my lifts just because its a pain in the butt!

can you tell me what a normal lift week looks like for you sunday-sat?
i have a goal to become one strong as* woman. I got some work to do. My long term squat goal is 375. Short term is 300.... thats the only goal i got right now. I would like to build enough strength to where i can do a power lifting comp.

any input would be SUPER!

thanks

[roxy42277]

dam strong fail!

[mochi]

if you're asking about the entire week schedule mine is..

mon: light bench/bench assistance
tue: cardio or off
wed: deadlift and assistance
thurs: cardio or off
fri: heavy bench/light assistance
sat: squats and assistance (bis and stuff)
sun: gpp or cardio

for getting my squat up i've used this program (http://www.joeskopec.com/coancalc.html) with good results

good luck

oh and as far as the journal, i dunno about everyone else, but i just remember everything and punch it into my online log after i finish

[powerlifter70]

I run my strength cycle for 12 weeks split like this:

Monday-heavy bench + bench assistance work
Tuesday-deadlifts + assistance work
Thursday- Speed bench + assistance work
Firday-Squats + assistance work

All assistance work is geared towards the main movement. Days not listed are off days.

[pprivon]

My current week looks like this:

Sunday - nada
Monday - Upper Body (Bench) day
Tuesday - swimming or golf
Wednesday - Lower Body (Squat/DL) day
Thursday - golf or swimming
Friday - assistance day
Sat - nada

In 3 weeks I'm going to be starting up the sheiko routine so monday/wed/fri will all change to full body workout days following the beginner (#29) sheiko routine found under Eric Talmant's log on elitefts.com

As for keeping a log ... I used to write it all down in a book but then I figured all I really need to keep track of is my major lifts so I have them in a spreadsheet but I do list all my workouts in a log here on BB.com and just do it from memory.

[Arlecchino]

Sunday: DE Bench
Monday: ME Squat/Dead
Wednesday: ME Bench
Friday: DE Squat
Days not listed are GPP and stretching.

[Westside_Reflex]

currently following a westside inspired routine:

Mon- off
Tue- ME SQ/DL
Wed- off
Thu- Bench Assistance/DE Bench
Fri- off
Sat- off
Sun- DE SQ/DL

Mon- off
Tue- ME Bench
Wed- off
Thu- ME SQ/DL
Fri- off
Sat- Bench Assistance/DE Bench
Sun- off

etc..

off days are work and some cardio

[GGHT]

if you're asking about the entire week schedule mine is..

mon: light bench/bench assistance
tue: cardio or off
wed: deadlift and assistance
thurs: cardio or off
fri: heavy bench/light assistance
sat: squats and assistance (bis and stuff)
sun: gpp or cardio

for getting my squat up i've used this program (http://www.joeskopec.com/coancalc.html) with good results

good luck

oh and as far as the journal, i dunno about everyone else, but i just remember everything and punch it into my online log after i finish

I like the look of that however how do ou differentiate between a ligh and heavy bench day, obviously the weight difference but in terms or sets/reps?

[mochi]

I like the look of that however how do ou differentiate between a ligh and heavy bench day, obviously the weight difference but in terms or sets/reps?

i'm currently on a coan bench routine that designates what weight i'm doing each day, and per his routine each movement is only two work sets (but i usually go higher on triceps moves). the light days are two work sets at 10 reps and about 55-60% of your 1rm. heavy day work sets range from 10 - 1 rep slowly dropping in reps.

here's the program to make it easier to understand (just punch in a 1rm) http://www.joeskopec.com/edcoanbench.html

[GoJu]

still working out details but my week is probably gonna look something like this:

day 1

snatch
clean and jerk
front squat
abs/grip

day 2

cardio

day 3

snatch
clean and jerk
back squat
abs/grip

day 4

cardio

day 5

snatch
clean and jerk
front squat
abs/grip

I sprained a tendon in my chest a few weeks back so still working around bench, military pressing, and pullups want to add those in though, if I could without pain I'd probably do some sort of pressing all 3 days, maybe bench or military press on days 1 and 5 and military press or DB press on day 3.

[GGHT]

i'm currently on a coan bench routine that designates what weight i'm doing each day, and per his routine each movement is only two work sets (but i usually go higher on triceps moves). the light days are two work sets at 10 reps and about 55-60% of your 1rm. heavy day work sets range from 10 - 1 rep slowly dropping in reps.

here's the program to make it easier to understand (just punch in a 1rm) http://www.joeskopec.com/edcoanbench.html

Hey thanks for that. How have your weights come along with this program?

Think i'll leave this one until I have a solid almost static 1 rep max.
6 weeks into my training after a 2 year lay off my strength gains are noticeable every time I hit the gym which is cool. Also my weight is staying at 154 mark but strength is equatable to when I was around 170 before..but thanks anyway!

[mochi]

Hey thanks for that. How have your weights come along with this program?

Think i'll leave this one until I have a solid almost static 1 rep max.
6 weeks into my training after a 2 year lay off my strength gains are noticeable every time I hit the gym which is cool. Also my weight is staying at 154 mark but strength is equatable to when I was around 170 before..but thanks anyway!

i've had good luck with the coan programs which is why i stick to them, i'll post my results and progress in my log in the journal section

[jmil]

Sun: ME Bench/assistance
Mon: DE Squats/Deads/assistance
Tues: Off
Wed: DE Bench/assistance
Thurs: Off
Fri: ME Squats/Deads/assistance
Sat: Off

[PokLim]

Currently on Westside..

Monday - RE Bench
Tuesday- ME Squat
Thursday- ME Deadlift
Friday - ME Bench.

[I-beam]

Currently on Westside..

Monday - RE Bench
Tuesday- ME Squat
Thursday- ME Deadlift
Friday - ME Bench.

maybe switch your ME Deadlift and ME Bench to allow more rest after the sqauts? just an option

[I-beam]

my weeks look like this

Monday
Deadlift
Clean or Snatch
Vertical Pull

Wednesday
Vertical Press
Horizontal Press or Dips
Ab Rotation

Friday
Squat
Hamstring Glute movement
Horizontal Pull

[PokLim]

maybe switch your ME Deadlift and ME Bench to allow more rest after the sqauts? just an option

Thought about that...but i play volleyball for 3-4 hours on mondays and fridays...and after the volleyball...my legs aren't up for anything...lol.

[I-beam]

see if that was me I wouldn't be able to dead thursday and play vball fri

[JNo20]

I liked the traditional WSB template a lot, but with my training partners schedules and mine being what they are, I had to change things a bit and I've seen a lot of progress on this. Keep in mind I do this for full geared powerlifting.

Sunday:
- Heavy Bench (shirt work, board presses, rev. band presses, ect...)
- Some accessory work for lockout, triceps, biceps, upper back, or whatever I feel like doing that day

Tuesday:
- Speed Squats in 3 week waves
- DE Bench or Low end bench work (floor press, close-grip bench, dumbbell press, ect...)
- Some accessory work based on how I feel for triceps, biceps, upper back, ect...
- Speed Deadlifts
- Ab work

Thursday:
- Heavy Squat (Usually a squat or squat variation, on occassion I'll do a GM or deadlift as the main lift, but mostly just squats)
- Good Morning or Deadlift variation
- Rev. Hyper and/or Glute-Ham

Friday:
- Heavy Back (chins, pulldowns, rows, I play it by ear but use today to really push my back to the limit)
- High rep dumbbell press
- Some accessory work for triceps, biceps, upper back, or shoulders based on how I feel
- Ab work

As you can see, most of this is based off of feel, but there's some loose structure to it. I'm really liking training this way. If I'm feeling burned out or just need a little extra rest, I drop Friday's workout and use Friday and Saturday as rest days.