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Meso Powerlifting Corner

Deadlift day. 5x5 @ 80%. Next week I bump the % up to 90 with 3x3.

Total tonnage = 27,080 lbs.


FitNotes Workout - Tuesday 23rd August 2016

** Deadlift **
- 225.0 lbs x 5 reps
- 315.0 lbs x 5 reps
- 405.0 lbs x 5 reps
- 405.0 lbs x 5 reps
- 405.0 lbs x 5 reps
- 405.0 lbs x 5 reps
- 405.0 lbs x 5 reps

** Lat Pulldown **
- 160.0 lbs x 5 reps
- 190.0 lbs x 4 reps
- 175.0 lbs x 5 reps
- 145.0 lbs x 10 reps

** Barbell Shrug **
- 135.0 lbs x 20 reps
- 315.0 lbs x 10 reps
- 315.0 lbs x 8 reps

** Neutral Chin Up **
- 3 reps
- 3 reps
- 2 reps
 
Evilest-ninja said:
I think I learned the same thing, he's a helpful guy to learn from.
It's fucking intimidating to see him train deadlifts though :eek:
Click to expand...
He's a beast, man. He has a nice simplistic way of explaining things though. Lock the elbows, flex the tris, rotate the elbows in toward your body. Simple and so damn effective.

theprodgicalson said:
Engaging your Lats helps so much in bracing and remaining tight through the lift. It Also helps in engaging your glutes also. Good shit Nova!
Click to expand...
Definitely. It's truly night and day in my lift... I used to be 90% lower back before I learned how to engage lats, but i can feel the difference now. I feel my glutes after a set, I feel my lats, my traps, etc. If that's not enough, I failed last week on 4x5, before I watched his video... learned to engage and did 5x5 with no problem.. speaks volumes about proper technique.

And I'm running 915 by Christian Thibaudeau. Was looking for a relatively quick, decent PL routine and this one is only 8 wks. Idk if it'll add the 15-20% that it claims, but any strength increases are a bonus to me... I know I'm doing 5x5 with 215 benching now, so my bench is going up dramatically, not necessarily from this program yet.. but I'm hoping to hit 5x5 @ 225 by the end

The 915 Workout Program | T Nation
 
NovaFlex said:
He's a beast, man. He has a nice simplistic way of explaining things though. Lock the elbows, flex the tris, rotate the elbows in toward your body. Simple and so damn effective.


Definitely. It's truly night and day in my lift... I used to be 90% lower back before I learned how to engage lats, but i can feel the difference now. I feel my glutes after a set, I feel my lats, my traps, etc. If that's not enough, I failed last week on 4x5, before I watched his video... learned to engage and did 5x5 with no problem.. speaks volumes about proper technique.

And I'm running 915 by Christian Thibaudeau. Was looking for a relatively quick, decent PL routine and this one is only 8 wks. Idk if it'll add the 15-20% that it claims, but any strength increases are a bonus to me... I know I'm doing 5x5 with 215 benching now, so my bench is going up dramatically, not necessarily from this program yet.. but I'm hoping to hit 5x5 @ 225 by the end

The 915 Workout Program | T Nation
Click to expand...
Definitely a beast, he's actually the guy who got me into powerlifting; I always thought I was too weak to bother lol.
How you liking that routine so far?
 
theprodgicalson said:
@NovaFlex looks like a fairly solid program. I'll be following along for sure. I take it your on week two?
Click to expand...
Yeah, wk 2. I got ahead of myself in a post up there, thinking I was headed toward 90% next week. I forgot I did wk 1 then went on a 4 day vacation and started over wk 1 again, lol. But yeah, it seems decent so far. And I play catch up with OHP, arms etc on day 7 and off days. Doesn't effect performance that i can see.

Evilest-ninja said:
Definitely a beast, he's actually the guy who got me into powerlifting; I always thought I was too weak to bother lol.
How you liking that routine so far?
Click to expand...
Nice, nice. Love the way he does shit. Heard hes a good trainer too.

The program seems solid. I'm only going into wk2, but I definitely feel it. Don't notice a huge difference yet, but the frequency of squats / bench is def there.
 
NovaFlex said:
Yeah, wk 2. I got ahead of myself in a post up there, thinking I was headed toward 90% next week. I forgot I did wk 1 then went on a 4 day vacation and started over wk 1 again, lol. But yeah, it seems decent so far. And I play catch up with OHP, arms etc on day 7 and off days. Doesn't effect performance that i can see.


Nice, nice. Love the way he does shit. Heard hes a good trainer too.

The program seems solid. I'm only going into wk2, but I definitely feel it. Don't notice a huge difference yet, but the frequency of squats / bench is def there.
Click to expand...
It looked pretty interesting, I've been thinking of trying some kind of program like that when I run out of beginner gains lol
 
Had squat day today. Didn't get fuck all for sleep / nutrition yesterday, since I was in the hospital with my wife. Needless to say, today sucked. I'll probably repeat this entire week just for today. Had 5x5 @ 80% and only completed 4 sets. The last set was all fucking grinders. Didn't even bother with the rest of my assistance work. Was too pissed off that 335 felt like it could have been 1,000

Bench was decent though. Did some technique/explosive work with 5x2 @ 80%. I def feel my bench form is getting solid and much tighter. I feel more like a coiled spring and less all over the place, throwing my elbows out in the wind.
 
You can only do your best - I'd probably repeat the week when the rest of your circumstances are more favourable, Bro. Hope the Mrs is OK.
 
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