Growth.

[Go Away]

Nicely done....and smart to quit when you're feeling it.zzz

Thank you! I feel good about shutting it done. Hopefully my back thanks me tomorrow as well.

Nice work dude, if I were you, I would swap out the SLDL's on another day and do some hypers or extensions instead. That's too much for anyone let alone me with my back that's shaped like your silhouette. lol

Hahaha - Appreciate it, Big Homie.
I probably need a new accessory work setup for this peaking program. I've been working with the same accessory stuff from 5/3/1 for about 3 months now...

 

[uphillclimb]

Thank you! I feel good about shutting it done. Hopefully my back thanks me tomorrow as well.



Hahaha - Appreciate it, Big Homie.
I probably need a new accessory work setup for this peaking program. I've been working with the same accessory stuff from 5/3/1 for about 3 months now...

Time to switch it up. I thought you were running the peak program that I'm on?

 

[Go Away]

Time to switch it up. I thought you were running the peak program that I'm on?

I am as far as the working sets are concerned. I fuxk with how y'all are doing the speed pulls during heavy squat days - Lilliebridge shit from what I've read, right?

 

[PillarofBalance]

I am as far as the working sets are concerned. I fuxk with how y'all are doing the speed pulls during heavy squat days - Lilliebridge shit from what I've read, right?

No speed pulls after squats is as old as powerlifting. Westside mostly made it popular again. But it's been done a lot.

 

[Go Away]

No speed pulls after squats is as old as powerlifting. Westside mostly made it popular again. But it's been done a lot.

Word, appreciate the info. I'm relatively new to a lot of this... I read my ass off and still have tons to learn. Keep it coming. I'm a sponge.

 

[uphillclimb]

I am as far as the working sets are concerned. I fuxk with how y'all are doing the speed pulls during heavy squat days - Lilliebridge shit from what I've read, right?

more westside...

They were easy after doing the working sets on squats though dude....the weight was nothing.

I just think you're doing things "your way" and never on a congruent path....seems like you jump around with rep schemes but stick to the same excercises.....maybe you "rely" on what you think is best. I don't know....just brainstorming because I give a shit.

 

[Go Away]

more westside...

They were easy after doing the working sets on squats though dude....the weight was nothing.

I just think you're doing things "your way" and never on a congruent path....seems like you jump around with rep schemes but stick to the same excercises.....maybe you "rely" on what you think is best. I don't know....just brainstorming because I give a shit.

First and foremost, your feedback is appreciated. Your observation is correct when it comes to accessory shit.

My working sets for the main lifts have been based on program percentages since the middle of May and I've stayed consistent with those - very proud of that.

But yeah, the other assistance stuff has been based on daily factors and feelings... Sometimes I go heavy on stuff, sometimes it's high reps. I thought that was a good thing though...?

 

[Go Away]

Dead days assistance:
Lower back, hams, abs

Bench days assistance:
Chest, triceps, lats, upper back

Squat day assistance:
Lower back, quads, abs, hams

That's how I've treated things since May.

 

[uphillclimb]

First and foremost, your feedback is appreciated. Your observation is correct when it comes to accessory shit.

My working sets for the main lifts have been based on program percentages since the middle of May and I've stayed consistent with those - very proud of that.

But yeah, the other assistance stuff has been based on daily factors and feelings... Sometimes I go heavy on stuff, sometimes it's high reps. I thought that was a good thing though...?

Not saying it's bad....but high reps are what deload weeks are for when you're prepping IMO. I like to have my plan mapped out as best as I can for that day and if I don't hit lifts or an exercise, it's because I ran out of time or I'm too spent to do them.

 

[PillarofBalance]

Dead days assistance:
Lower back, hams, abs

Bench days assistance:
Chest, triceps, lats, upper back

Squat day assistance:
Lower back, quads, abs, hams

That's how I've treated things since May.

Pick your assistance work as you walk into the gym. No need for pre planning that stuff. There are different types of accessory though. You have movements that are compound lifts that build a particular technical lift by mimicking at least a portion of the technical lift. These are your "main lifts". For example BB rows or floor press are main lifts that build your bench. Then there are supplemental lifts you would do after those. This would be skull crushers or band pushdowns.

My general rule of thumb:

Main lifts - singles to 10 reps. Vary it week to week. Usually starting at 10 reps next week 7 reps next week 5 reps. I typically switch these out every 3 week wave and I don't care for heavy singles on mains. Just my preference though.

Supplemental lifts - 10 to 100 rep range. Yes 100. Start doing 100 rep sets of ham curls or band pushdowns. These lifts isolate the muscle. Control the tempo and use a full ROM.

So a bench day example might be:
Flat bench: 6 sets of 3 at 80%
Floor Press: 4 sets of 5 at RPE 7
Incline dumbbell press 4 sets of 10 at RPE 8
Skull crushers 3 sets of 15 or to failure
Band pushdowns 1 set of 100
Heavy abs for 3 sets of 12

 

[Bullmuscle7]

Tuesday - August 5, 2014
Meet Prep - 8 Weeks Out

Deadlift
135 x 5
225 x 5
275 x 5
335 x 3
405 (80%) x 6
405 (80%) x 6
405 (80%) x 6

SLDL
135 x 15
135 x 15
135 x 15

Rear Delt Flies SS Lateral Raises
20 x 12 // 20 x 12
20 x 12 // 20 x 12
20 x 12 // 20 x 12

Hammer Curls
40 x 10
40 x 10

Day 66 of CBL
289.3 lbs (-7.3 lbs)

Today kicked my ass! Shut it down because my lower back was on fire and my left shoulder hurt when curling. I figured any more work would be detrimental. And fuxk post-lifting cardio - I already did that when I was pulling!

More food with the wife's family tonight. Meh.

Pretty Damn Impressive! I couldn't/wouldnt do cardio after that. Sheet!

 

[IronSoul]

I haven't been in your log for the last few workouts man. You are doing awesome! Those pulls are great! You excited for the meat?