crazy strength on the RDLs.
just a Q since i always enjoy seeing different experienced lifter's opinions on this one... if you were to train a beginner from day 1 of their training, how would you
|
-
12-22-2012, 03:10 PM #1771
-
12-22-2012, 03:47 PM #1772
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
I have most of my beginner clients run a variation of Starting Strength. Squat/Bench/Deadlift, Squat/Press/Row, Squat/Bench/Pull Up. Accessories would depend on their unique goals and work capacity. Abs are trained every session, usually planks. I run all my main movements through different rep weeks: 10s, 8s, 5s, 3s, and (rarely) 1s. Once we reach the end of each cycle we start back at the beginning with (hopefully) a heavier 1RM.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
-
12-22-2012, 04:26 PM #1773
-
12-22-2012, 05:55 PM #1774
-
12-24-2012, 09:25 AM #1775
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Day 28 of USAPL Florida State Open Championships Prep
Squat vs Average Bands
320 x 3 @ 6
370 x 3 @ 7.5
410 x 3 @ 8.5
2 Board Bench (Light Touch)
245 x 3 @ 6
265 x 3 @ 7.5
285 x 3 @ 8.5
Deadlift vs Mini Bands
405 x 3 @ 5
455 x 3 @ 7
500 x 3 @ 8.5
Conditioning
21-15-9 of 50lb KB Swings, Burpees, and Squats in 3 minutes 55 seconds. I beat all the girls!
Notes
I'm only training two days this week at a low intensity as well as backing off the accessory work. You know what that means - Saturday is a full skills test! Now it's time for me to eat. Hope everybody has a good holiday!"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
12-24-2012, 09:33 AM #1776
I woke up at 223 this morning. I'm lightest in the morning!!! Guess I'm going to the 242's!!!! JK, not moving up.
1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
-
-
12-25-2012, 06:49 PM #1777
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
-
12-26-2012, 08:55 AM #1778
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Day 29 of USAPL Florida State Open Championships Prep
Bench vs Doubled Mini Bands (Paused)
185 x 3 @ 5
205 x 3 @ 6
225 x 3 @ 8.5
Lunge
140 x 6 @ 7
145 x 6 @ 8
150 x 6 @ 9
JM Pres
135 x 6 @ 5
155 x 6 @ 7
185 x 6 @ 9
Abs, light delts, light curls.
Notes
2 days off then it's time for a skills test on Saturday! I'm really excited, especially after I compared my numbers from a month ago to now. When Mike had me test my maxes last time I did the exact same workout on Monday but this time around I used 50lbs more on the squats vs average bands, 20 more lbs on 2 Board Bench, and 55 more lbs on DL vs mini bands. I have no idea what to expect with my squat but my bench feels solid and my deadlift has felt better than ever. Ideally I'd like to hit 550/325/625 to give me the vaunted 1500 gym total I've been questing after so long."Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
12-29-2012, 11:27 AM #1779
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Bodyweight
220 even.
Day 30 of USAPL Florida State Open Prep
Squat
230 x 3
320 x 2
410 x 1
+ Belt
460 x 1
500 x 1 @ 7
530 x 1 @ 8.5
550 x 1 @ 10 PR
Comp Bench
185 x 3
225 x 2
275 x 1
295 x 1 @ 7.5
315 x 1 @ 9
325 x 0
Deadlift
315 x 1
405 x 1
455 x 1
+ Belt
500 x 1
545 x 1 @ 6
585 x 1 @ 7.5
630 x 1 @ 10 PR
Notes
Not a great day for benching but I added 20lbs to my gym total giving me the vaunted 1500! I leave for the Bahamas tonight, where I'll be deloading and chilling out. When I get back the road to 1600 begins!"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
12-29-2012, 11:51 AM #1780
saw those vids on youtube, feaking BEAST.... i cracked up at that big mouthpiece smile came from the DL lol. i'm hella jealous you're getting to go to the bahamas, i'm gonna be dealing with snow :/ enjoy the vaca man!
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
-
-
12-29-2012, 12:23 PM #1781
-
12-29-2012, 03:29 PM #1782
-
12-29-2012, 03:52 PM #1783
-
12-29-2012, 11:06 PM #1784
-
-
12-29-2012, 11:25 PM #1785
-
12-30-2012, 04:59 AM #1786
-
12-30-2012, 09:33 PM #1787
- Join Date: Jul 2010
- Location: Portland, Oregon, United States
- Posts: 21,028
- Rep Power: 207614
You killed it on skills test day man. Awesome work.
So is the trap not giving you any grief anymore, or did you just work through it?
And don't beat yourself up about the bench, it was basically yesterday you just hit 3 plates for the first timeAwesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
-
01-03-2013, 06:32 AM #1788
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Day 31 of USAPL Florida State Open Prep @ Atlantis, Bahamas
Squat (No Belt)
315 x 3 @ 5
365 x 3 @ 6.5
405 x 3 @ 7.5
425 x 3 @ 8
2 Count Pause Bench
225 x 3 @ 6
235 x 3 @ 7
245 x 3 @ 8
Wide Grip Bench
225 x 3 @ 7
235 x 3 @ 8
Day 32 of USAPL Florida State Open Prep @ Atlantis, Bahamas
Military Press
95 x 8 @ 5
135 x 8 @ 8
135 x 8 @ 9
DB One Arm Row
100 x 8 @ 7
100 x 8 @ 8
100 x 8 @ 9
Rolling DB Extension
30 x 10 @ 6
40 x 10 @ 8
50 x 10 @ 9 * Elbow was feeling a bit hot so I stopped here.
Notes
Deloading a little bit this week. The Atlantis gym was full of fuktards so I tried to get in and out as fast as I could. Very happy to get back to training at a real gym."Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
-
01-03-2013, 08:22 AM #1789
-
01-03-2013, 01:45 PM #1790
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
PRs make me happy. The Bahamas weren't all that warm. Pretty windy too!
Thanks man. I plan on doing the same thing in 2013. To 1600 and beyond!
Thanks!
I hope so. I'd like to aim for ~560/~320/~640 for March then let my weight climb for Nationals where I don't think ~580/~340/~650 would be too much to expect."Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
01-04-2013, 09:19 AM #1791
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Day 33 of USAPL Florida State Open Prep
Good Mornings
140 x 6 @ 5
190 x 6 @ 7
230 x 6 @ 9
3 Count Pause Bench
225 x 4 @ 6.5
225 x 4 @ 7.5
225 x 4 @ 8.5
Notes
Deloads. Yay."Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
01-04-2013, 09:26 AM #1792
-
-
01-04-2013, 09:50 AM #1793
-
01-04-2013, 11:06 AM #1794
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
-
01-05-2013, 12:20 AM #1795
-
01-05-2013, 10:56 AM #1796
-
-
01-05-2013, 11:09 AM #1797
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Day 34 of USAPL Florida State Open Prep
Squat (w/ Belt)
320 x 4 @ 5
370 x 4 @ 7
410 x 4 @ 8.5
Block Deadlift (Mid-Shin)
495 x 4 @ 6
525 x 4 @ 7.5
545 x 4 @ 8.5
Close Grip Bench (Paused)
225 x 4 @ 6
235 x 4 @ 7.5
245 x 4 @ 8.5
Rows, curls, Prowler work.
Notes
Deload is over. Next week the road to 1600 begins!"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
01-07-2013, 10:24 AM #1798
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Day 35 of USAPL Florida State Open Prep
Pause Bench
225 x 4 @ 6
245 x 4 @ 7
265 x 4 @ 9
245 x 4 @ 9
Bench vs Doubled Minis (Paused)
185 x 4 @ 7
205 x 4 @ 9
185 x 4 @ 8
185 x 4 @ 8.5
185 x 4 @ 9
Tate Press
30 x 8 @ 7
40 x 8 @ 8
50 x 8 @ 9
45 x 8 @ 9
Abs and delt/tricep bodybuilder stuff.
Conditioning
A bunch of ball slams and burpees.
Notes
I'm still getting over a nasty head cold but benching felt pretty solid today."Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
-
01-08-2013, 06:54 PM #1799
-
01-08-2013, 08:18 PM #1800
Bookmarks