Worf
Member
high knees, striders, planks, vertical jumps, frog jumps, sled stuff. Think football warmups
MESO-Rx
Anabolic Steroids
City of Grit's first go at powerlifting
- Thread starter Cityofgrit
- Start date
Worf
Member
I personally only find the wider stance helpful if I go low bar. Hi bar its too easy to fold up
It's hard for me to get the bar low, so it's been high bar for a bit
So, I have all my jumps set now. I tested deadlift... used hook grip up to 295 but switched to mixed grip at 345 (my testing weight). Would it be good to practice hook grip? I read that mixed grip can create imbalances.
Oh and this log starts for real tomorrow. I'm excited for about that.
Oh and this log starts for real tomorrow. I'm excited for about that.
WeMadeItToAndromeda
Member
Work hook grip man, and get used to it. It hurts and is uncomfortable at first but it's worth getting used to. A lot of people like mixed grip, and it works, however there is more room for injury/error.
Not to mention double overhand/hook grip increases your grip strength for both hands rather than having an imbalanced grip.
Btcowboy
Member
We are pretty close together on the deads and I am just starting to use hook grip. Did 280 7x5 Last week a d yeah thumbs a little tender but better next day. I am on 531 this week and getting close to not testing 1 rm again on dead close to 405 so I will let ya know how it goes.
@Perrin Aybara how much arch do you use on your bench?
Not much, I'm not very limber. Just enough to dig my shoulders into the bench and get tight.
Today's workout
Bench
155 × 5
185 × 5
210 5×5
Light squat
155 × 5
185 × 5
215 5×5
Narrow grip bench
155 × 8
155 × 8
Hanging leg raise
5 × 9
Hard to get used to such low volume. Felt a little fatigued to begin with. Some minor aches and pains from my last program.
Anything I should change?
Bench
155 × 5
185 × 5
210 5×5
Light squat
155 × 5
185 × 5
215 5×5
Narrow grip bench
155 × 8
155 × 8
Hanging leg raise
5 × 9
Hard to get used to such low volume. Felt a little fatigued to begin with. Some minor aches and pains from my last program.
Anything I should change?
Btcowboy
Member
The lower volume takes a bit to get used to. I have found I am pretty wore out with it though even though I just finished 2 Meadows programs back to back.
I will let the experts saying anything needs changing or not. It looks very similar to my program 531
I will let the experts saying anything needs changing or not. It looks very similar to my program 531
The volume is so foreign to me. It's hard to believe that I am actually getting a workout lol
This is a good guideline for volume with strength training. You think it's low volume now, just wait lol. Those 5x5's get rough, trust me. That's the same kind of setup I still follow and it's very effective. It's just hard to accept coming from another style of training. It seems counterproductive just lot not training to failure seems counterproductive, but it's not for strength goals. I had a hard time with some of this at first, too. Just have to trust the process for a bit and you'll see.
Only 2x8 secondary bench? Why not 3x8? You could definitely throw another accessory in, too. Good spot for some upper back work. Everything else looks perfect to me.
Worf
Member
If you’re doin a workout that’s
Heavy bench and accessories/light squats with linear progression that looks fine. You could maybe add a few more sets of cg bench.
Just wait until the weight goes higher. Right now you’re just in an accumulative phase.
Heavy bench and accessories/light squats with linear progression that looks fine. You could maybe add a few more sets of cg bench.
Just wait until the weight goes higher. Right now you’re just in an accumulative phase.
5x5 squat or deadlift are probably my hardest days. I end up with 3x5 or 4x5 a lot picking weights that are too heavy.
I definitely will throw a second accessory in. That chart is awesome, thank you for that!
I'm just so used to bodybuilding style of lifting. But I am fully committed to this.
Like PA said, once the weight goes up you’ll be gassed dude. Eventually, though, your work capacity will shoot through the roof if you start adding a little volume in with the intensity.
Let me preface this by saying I'd didn't eat nearly enough today.
Deadlift (conventional)
155 x 5
205 × 5
255 × 3
275 × 3
305 5 × 5
It felt heavy today. Lower back definitely got worked. I used hook grip until I couldn't anymore then switched to mixed grip.
Light bench
155 × 5
185 x 5
205 5 × 5
Felt good on these! Really worked on digging my shoulder blades into the bench, pushing through my feet, amd remaining tight throughout the movement.
Sumo deadlift
185 × 8
205 × 8
245 × 8
245 × 8
I did these double overhand grip. I had to switch to mixed grip on the last set. These actually felt really good!
Pendlay rows
135 5 × 9
Lower back was a bit tight but not in an injury way.
Definitely need to eat more. I was fatigued halfway through the day like you wouldn't believe and I think it was from not eating.
Any recommendations on my workout today?
Deadlift (conventional)
155 x 5
205 × 5
255 × 3
275 × 3
305 5 × 5
It felt heavy today. Lower back definitely got worked. I used hook grip until I couldn't anymore then switched to mixed grip.
Light bench
155 × 5
185 x 5
205 5 × 5
Felt good on these! Really worked on digging my shoulder blades into the bench, pushing through my feet, amd remaining tight throughout the movement.
Sumo deadlift
185 × 8
205 × 8
245 × 8
245 × 8
I did these double overhand grip. I had to switch to mixed grip on the last set. These actually felt really good!
Pendlay rows
135 5 × 9
Lower back was a bit tight but not in an injury way.
Definitely need to eat more. I was fatigued halfway through the day like you wouldn't believe and I think it was from not eating.
Any recommendations on my workout today?
Worf
Member
Nope, looks like you auto regulated perfectly. You didn’t get enough food down. considering that , looks like you backed off on the volume. Every workout cant be a bunch of pr’s with extra volume. There’s days when you might feel like shit and know that you need an extra days rest,best to just keep driving past the gym. Or just kinda shitty and you need to back off on volume or intensity, maybe a bit of both. Some days you could feel meh hit a decent set but know you got nothing left and just finish on a good note. Other days, you could be firing on all cylinders. Those are the days for me where I don’t leave anything to question, Im gona kill it or Let it fucking kill me.
I was injured a lot in my 20’s doing powerlifting because I didn’t listen to my body. Back in it for a year and a half and no major injuries. Look at @Perrin Aybara log, youll find the same thing.
