Meso Powerlifting Corner

[Oregongearhead]

Im doing Pyramid training right now . Just punch in your max for each lift and it will calculate the exact percentage pyramid routine . Its harder than it looks ! Im about in the middle right now , and slowing down rapidly I punched in 370 here...

Bench Press Pyramid Calculator | Generate a Personalized Bench Press Pyramid Chart - SixPackSmackdown

 

[Oregongearhead]

^^^ "To generate a personalized bench press or squat pyramid chart, simply enter your 1RM (one rep max) in the box below. You can then print the personalized bench press or squat strength pyramid routine.

This pyramid calculator will help you focus your workouts and get the maximum benefits of pyramid training. The output will contain 30lbs below your max and 70 lbs above in 10lb increments. Once you conquer a pyramid, move on to the next one".

 

[Ironlyfe80]

^^^ "To generate a personalized bench press or squat pyramid chart, simply enter your 1RM (one rep max) in the box below. You can then print the personalized bench press or squat strength pyramid routine.

This pyramid calculator will help you focus your workouts and get the maximum benefits of pyramid training. The output will contain 30lbs below your max and 70 lbs above in 10lb increments. Once you conquer a pyramid, move on to the next one".

So the goal is to complete the whole pyramid in one session and if you don't, then try again next session? Once you complete it, then the next session you move up to the next pyramid?...looks very interesting.

 

[Oregongearhead]

So the goal is to complete the whole pyramid in one session and if you don't, then try again next session? Once you complete it, then the next session you move up to the next pyramid?...looks very interesting.

Thats it , you do the first 7 sets then move on to the next one on your next workout . Theres 10 "levels" altogether . It could take a year or two to finish all 10 levels if you enter a high enough number in the box .

I have entered my max in the box for 5 exercises - Squats-Deadlifts-Flat Bench-"Bent-over-rows"-BB Curls . Im gonna try and do all 10 levels for each exercise .

 

[gr8whitetrukker]

Morning you big strong mother fuckers

Sooooo...im switching gears a bit here. Just came off a wonderful Meadows program and im gonna enter a growth phase here for a bit. Wanted to go back to basics here and lower the reps down to 6. Which will be a nice change of pace from the programming i been on. Still gonna run a high frequency twist to it. And im programming this one which im a little iffy on cuz Meadows and Weighted chinup spoiled my ass for the past year and some. Gonna do high frequency chest&back. Hitting both EOD. With the other lifts/bodyparts splitting the difference.
The main goal is pure size and strength of the chest & back. Absolute strength im not so much interested in. Very excited

Gonna be focusing on flat bench which ill be honest i havent been doing much of at all. Prolly 3x max in the past 12 months. That will be the staple for chest and ill be doing all my benching with flared elbows. Bodybuilding style. Moving the weight isnt as important to me as a BIG CHEST is. I want to work up to 405 for a solid 8. Well see if i can reach that in this phase.

The staple for back will be chinups. Ive been working on them and off cycle i been able to do 60 spread over 6 sets. In other words i can do 10 reps in a set at my current BW of 260. Marine corps style chinups. Came a long ways on these recently. Which im proud of. I want to work up to chaining weight between my legs for some reps. Well see. Im going to get heavier in this cycle. That may be enough to keep me honest

Anyway. Critique if need be or not
Just started my 3rd week in. 'Bout to get interesting here shortly

 

[johntt44]

Im doing Pyramid training right now . Just punch in your max for each lift and it will calculate the exact percentage pyramid routine . Its harder than it looks ! Im about in the middle right now , and slowing down rapidly I punched in 370 here...

Bench Press Pyramid Calculator | Generate a Personalized Bench Press Pyramid Chart - SixPackSmackdown


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I didn't see the frequency on this. How many times a week have you been hitting the bench. I'd like to try it!

 

[Oregongearhead]

I didn't see the frequency on this. How many times a week have you been hitting the bench. I'd like to try it!

Twice a week on bench press is my routine , three days/wk maybe if you recover fast . If you have recovery problems then once a week .

 

[johntt44]

Twice a week on bench press is my routine , three days/wk maybe if you recover fast . If you have recovery problems then once a week .

Thanks, I'll do twice a week. I'm interested in trying this out!

 

[franchise24]

This pyramid style is interesting. Has a similar principle to wave ladders.

 

[Oregongearhead]

This pyramid style is interesting. Has a similar principle to wave ladders.

Im not quite halfway thru and Ive noticed strength changes already . And I really look forward to each workout (thats always a PLUS)

 

[franchise24]

Im not quite halfway thru and Ive noticed strength changes already . And I really look forward to each workout (thats always a PLUS)

Wave ladders are challenging. Iike them. But like using the RPE system you have to honest with how you feel that day.

Are you keeping are log? I like this pyramid program. I'm always looking to learn.

 

[Oregongearhead]

Wave ladders are challenging. Iike them. But like using the RPE system you have to honest with how you feel that day.

Are you keeping are log? I like this pyramid program. I'm always looking to learn.

Ive always kept a log . I like the mixture of high reps and low reps and challenging myself . But this is really suppose to be a all-out strength program , not necessarily a bodybuilding routine but Im sure there will be no size loss either with this program and maybe some size increase...we will see as I always see these programs to the end and then make my analysis of what I thought about it...

 

[johntt44]

Ive always kept a log . I like the mixture of high reps and low reps and challenging myself . But this is really suppose to be a all-out strength program , not necessarily a bodybuilding routine but Im sure there will be no size loss either with this program and maybe some size increase...we will see as I always see these programs to the end and then make my analysis of what I thought about it...

If you do this program twice a week that would be around 80 heavy reps a week. I think you would definitely add some size. Add in another accessory exercise if need be.

 

[ErikR]

Do strong glutes help with your deadlifts ? I can't squat due to a bad knee, but I can deadlift. I was windering if there are any accessory exercises to help get your deadlift up.

 

[jaymaximus]

Do strong glutes help with your deadlifts ? I can't squat due to a bad knee, but I can deadlift. I was windering if there are any accessory exercises to help get your deadlift up.

A bunch
Good Mornings
Block or Reverse DL
Rack Pulls
Hamstring Curls
Quite a few more

 

[ErikR]

A bunch
Good Mornings
Block or Reverse DL
Rack Pulls
Hamstring Curls
Quite a few more

I'm assuming you would do them after deadlifts right?

 

[Perrin Aybara]

I'm assuming you would do them after deadlifts right?

Not necessarily. I do some deadlift assistance on deadlift day, some on bench day and some on accessory day.

 

[jaymaximus]

Personally I think the hamstring curls helped me the most. But mine have always been weak.

 

[ErikR]

I have weak hamstrings as well. Years of neglecting legs.

 

[ddp7]

well while the answers coming,I wanna to train,its time to my anavar dose,todat I will run 60mg,wanna new sensations Heheh,cheers