Background:
I was an All-America swimmer in college and we weren't allowed to lift heavy so never got to truly max out. We never really did squats or deadlift either. I graduated in 2003 and haven't really done any serious lifting/weight training in the meantime until just over a year ago. Since then I have been trying to lift heavy without really following a program. I didn't have any goals in mind when starting back into working out over a year ago, other than to get some of my mass back and to get strong.
I pretty much follow the Wendler 4 day program except for his percentages break-down. I work out only a few times a week (mostly due to working 12+ hr night shifts) but I have the 4 main lifts on a rotation and I rotate through them on the days when I do workout. I follow his advice on the four main lifts and do the associated assistance exercises as well on the respective days. I usually do 4 sets of 8-10 reps on each lift. If I can make at least 8 reps, I increase the weights for the next set or the next time and start from there.
I think my lifts are big enough now to where I can at least hit 1000#. Maybe.
425x1 Deadlift
295x3 Bench
285x3 Squat
Questions:
1). How do I go about figuring out my actual max lift?
2). Once I have a max lift goal in mind, how do I go about the warm-up process? Do you go into "max day" with a weight in mind and play it by feel that day and just keep adding weight until failure?
3). Before Conference Championships/NCAA's and bigger meets at school, we would go on a month long taper process to prepare for the big events. Should I just keep on lifting with normal workouts or should I taper off my workouts for a few weeks so I can be rested for maxing out?
4). In what order of lifts should I do the squat, DL, and bench to achieve the 1,000#?
5). Or should I forget about the "1,000 Club" and start following an actual program more religiously?
Thanks guys.
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12-08-2011, 04:24 PM #1
- Join Date: Mar 2010
- Location: Wisconsin, United States
- Age: 43
- Posts: 32
- Rep Power: 0
1st Attempt at 1,000# Club but I have ?'s
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12-08-2011, 04:43 PM #2
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06-19-2012, 09:41 PM #3
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06-20-2012, 08:41 AM #4
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06-20-2012, 08:45 AM #5
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06-21-2012, 08:06 AM #6
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06-21-2012, 08:13 AM #7
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06-21-2012, 08:16 AM #8
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
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06-21-2012, 08:27 AM #9
- Join Date: Nov 2004
- Location: Auburn, Alabama, United States
- Posts: 5,869
- Rep Power: 9388
Probably mainly high school football. One of my friends at a different high school had a ton of different shirts like "X pound bench club" "X pound squat club" "X pound deadlift club "X pound clean club" and some kind of "X pound club" shirt but it didn't say what lifts comprised the total. And I think Florida high schools have their own version of powerlifting where they just bench and clean. I think they just make stuff up.
Meet: 440/248/485 = 1173@144 sp
My powerlifting log - http://forum.bodybuilding.com/showthread.php?t=135067661&page=39
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06-21-2012, 08:29 AM #10
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06-21-2012, 08:50 AM #11
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06-21-2012, 09:09 AM #12
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06-21-2012, 09:51 AM #13
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06-21-2012, 10:06 AM #14
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06-21-2012, 10:52 AM #15
- Join Date: Feb 2008
- Location: Granger, Indiana, United States
- Posts: 12,883
- Rep Power: 35164
We had a weight room set up by Bigger Faster Stronger and their training program had some sort of formula for different # clubs. I forget how it worked, but several lifts were compiled with height, weight and age. Not sure what it really meant though.
Strongman Training Log: http://forum.bodybuilding.com/showthread.php?t=138026593
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06-21-2012, 11:05 AM #16
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