Meso Powerlifting Corner

[Perrin Aybara]

Nice , I've been doing the 3 month challenge for the last 7weeks. I'm digging it having a volume day and heavy day split with accessories thrown in.

Any noticeable gains yet?

 

[Masters Power]

Grab a pvc pipe and do shoulder dislocation exercise where you just put it up and over your body down to your butt then back up and over to your hips, you've probably seen it before. Then lay on your side with your bottom arm infront of you at a 90' angle and push down to the floor with the opposite hand. (Look at that bald spot!)

For those who may lack the flexibility or mobility to use a pvc pipe for the shoulder dislocates you can use a broom stick or hockey stick to begin with. Start wide and as you get more flexible you can begin to move your hands inward.

 

[Masters Power]

Good idea for a thread and lots of solid links @jaymaximus

 

[bhog]

Any noticeable gains yet?

Yes. On cycle also week 6 and yesterday did a new pr dl up 26lbs. This week also got a new pr standing OHP up 15 lbs. haven't gone way heavy yet on squat and bench they're both up 15. But I started at 145 on flat bench for 5 sets of 10 on volume day and this week did 4 sets of 10 and an 8 with 185 I'll add again next week. That was after 2 prs of OHP plus my other sets.

 

[Perrin Aybara]

Yes. On cycle also week 6 and yesterday did a new pr dl up 26lbs. This week also got a new pr standing OHP up 15 lbs. haven't gone way heavy yet on squat and bench they're both up 15. But I started at 145 on flat bench for 5 sets of 10 on volume day and this week did 4 sets of 10 and an 8 with 185 I'll add again next week. That was after 2 prs of OHP plus my other sets.

I could see hitting crazy rep PRs on cycle doing 5/3/1 because of how low the weight starts and the slow progression. You're going to hit your 1+ set for like 15 in a few weeks. You may need to increase the weight more than it says to.

 

[ErikR]

I could see hitting crazy rep PRs on cycle doing 5/3/1 because of how low the weight starts and the slow progression. You're going to hit your 1+ set for like 15 in a few weeks. You may need to increase the weight more than it says to.

I started the 531 bodybuilding version today. When they say template ,does that mean it's changeable? I'm referring that to the assistance excersises.

 

[Perrin Aybara]

I started the 531 bodybuilding version today. When they say template ,does that mean it's changeable? I'm referring that to the assistance excersises.

I believe you pick your own assistance exercises within reason. In the book Wendler gives his top choices and highly recommends chin ups as one. Just not too many or in his words you'll be "majoring in the minors."

 

[jaymaximus]

Question for everybody. I saw another thread kind of bring up the subject, but what are your go to cycles for powerlifting?

Meaning for performance more than looks. Especially those who have competed, what works best for you?

Edit: If I remember correctly @Masters Power had a cycle outlined that he didnt use because he was competing in a tested fed...

 

[bhog]

I could see hitting crazy rep PRs on cycle doing 5/3/1 because of how low the weight starts and the slow progression. You're going to hit your 1+ set for like 15 in a few weeks. You may need to increase the weight more than it says to.

Sometimes when you layout a new template it seems like the weight is too low and I'll adjust within 2 w/o's. I've found before adjusting to the volume you have to check your pride when you choose your weights lol.

 

[turcao]

I believe you pick your own assistance exercises within reason. In the book Wendler gives his top choices and highly recommends chin ups as one. Just not too many or in his words you'll be "majoring in the minors."

If you're going with the bodybuilding template, you'll be splitting the workouts like this:

Day 1: Overhead Press 5/3/1 then Shoulders & Biceps

Day 2: Deadlift 5/3/1 then Back

Day 3: Bench 5/3/1 then Chest and Triceps

Day 4 Squat 5/3/1 then Legs

You can pick whatever exercises you want for the bodypart routine but you MUST start with the 4 major lifts in 5/3/1 format. Like @Perrin Aybara said, just don't overdo the assistance exercises to the point that you aren't progressing on the big 4 lifts. Check out the link on page 1 to wendlers sample routine

 

[Perrin Aybara]

Sometimes when you layout a new template it seems like the weight is too low and I'll adjust within 2 w/o's. I've found before adjusting to the volume you have to check your pride when you choose your weights lol.

I ran it for about five months last year. Deadlift went from 530lbs to 555lbs. Squat and bench didn't go up at all though. If I had it to do over I would have set it up differently and done a different template. The program definitely has potential if you set it up right.

 

[Docd187123]

Question for everybody. I saw another thread kind of bring up the subject, but what are your go to cycles for powerlifting?

Meaning for performance more than looks. Especially those who have competed, what works best for you?

Edit: If I remember correctly @Masters Power had a cycle outlined that he didnt use because he was competing in a tested fed...

The way I run it, and the preferred method of my coach, is to be natty or cruise (whichever you do) for the offseason. When you have a meet coming up you run your blast and time the orals to kick in for the end of the peaking cycle.

My meet I was running test, deca, and tren. Blasted these beginning in January with the meet being in March. I started the var middle/end of February.

 

[jaymaximus]

The way I run it, and the preferred method of my coach, is to be natty or cruise (whichever you do) for the offseason. When you have a meet coming up you run your blast and time the orals to kick in for the end of the peaking cycle.

My meet I was running test, deca, and tren. Blasted these beginning in January with the meet being in March. I started the var middle/end of February.

Do you ever use Halo to train or just on meet days?

 

[ROB581211]

Do you ever use Halo to train or just on meet days?

Not answering for Doc but I would think run it low for 2 weeks leading up to the meet (10-20 depending on your tolerance) then hit it hard during the meet (30-50)

 

[Docd187123]

Do you ever use Halo to train or just on meet days?

I was lucky enough to have a friend who gave me some halo. I never bought any so my quantity was limited. I ran it for my meet. For the gym I would only use it for mock meets or to test maxes.

 

[jaymaximus]

I need some thoughts / critique on my upcoming program. As many know, I did the Texas Method for 16 weeks. I liked it for the most part. My biggest problem was the way the program is set up you squat everyday, bench or OHP everyday, but only DL once a week for 1 set of 5. So my squats and bench were great but my DL kind of stalled the last month.

So now I am trying something new and moving on to westside barbell for at least 16 weeks (I am going to "start" tomorrow so I can play around with it, but the weights arent going to be normal, then Ill fully begin after the new year).

Just a quick run down. WB is 4 days a week. It has 2 days of squat and / or DL and 2 days of bench as main lifts. One day is max effort (50-90% 1RM, 8 - 12 sets, 1 - 3 reps), the other is dynamic effort (50 - 60% 1RM, 8 sets, 2 - 3 reps). After these you add in your accessory lifts (3-5 sets each, 6- 10 reps).

Here is how Im planning mine out now:

Tuesdays ME
Squat
Hamstring Curl
Hack Squat
Abs

Wednesday DE
Flat Bench
Incline Bench
Skullcrushers
Dips
Abs

Friday DE
DL
Good Mornings
Bent Barbell
Abs

Saturday ME
Bench
OHP
Close Hand Bench
Abs

My plan is to switch DL and squats each week for which one is DE and which is ME.

I also dont feel comfortable doing squats only 1 day a week. So im thinking of doing a variation after DL on those days (Box, Hack, Etc.)

Any thoughts or recommendations are appreciated.

 

[Docd187123]

I need some thoughts / critique on my upcoming program. As many know, I did the Texas Method for 16 weeks. I liked it for the most part. My biggest problem was the way the program is set up you squat everyday, bench or OHP everyday, but only DL once a week for 1 set of 5. So my squats and bench were great but my DL kind of stalled the last month.

So now I am trying something new and moving on to westside barbell for at least 16 weeks (I am going to "start" tomorrow so I can play around with it, but the weights arent going to be normal, then Ill fully begin after the new year).

Just a quick run down. WB is 4 days a week. It has 2 days of squat and / or DL and 2 days of bench as main lifts. One day is max effort (50-90% 1RM, 8 - 12 sets, 1 - 3 reps), the other is dynamic effort (50 - 60% 1RM, 8 sets, 2 - 3 reps). After these you add in your accessory lifts (3-5 sets each, 6- 10 reps).

Here is how Im planning mine out now:

Tuesdays ME
Squat
Hamstring Curl
Hack Squat
Abs

Wednesday DE
Flat Bench
Incline Bench
Skullcrushers
Dips
Abs

Friday DE
DL
Good Mornings
Bent Barbell
Abs

Saturday ME
Bench
OHP
Close Hand Bench
Abs

My plan is to switch DL and squats each week for which one is DE and which is ME.

I also dont feel comfortable doing squats only 1 day a week. So im thinking of doing a variation after DL on those days (Box, Hack, Etc.)

Any thoughts or recommendations are appreciated.

Max effort work cannot be 50% by definition. I'm not sure where that was taken from but it's misleading. ME day is max effort work at 90%+ for singles or triples for 3-5sets. For example you go through your squat warmups then what's typically done is to do 90-92% of your 1RM for a single. The second set you go for a small PR and third you try to get another PR. If you need more volume you add in another set or two between those to get the 3-5sets. If you're doing triples the percentages would change.

The percentage used for DE days depends if you lift raw or equipped but vary from 50-75% of 1RM. For squats and deadlifts you'd do 10-15 sets of doubles and bench would be 8-12sets of triples.

Also remember that you need to be changing your ME day main lifts every 1-3wks or you'll stagnate.

 

[jaymaximus]

Max effort work cannot be 50% by definition. I'm not sure where that was taken from but it's misleading. ME day is max effort work at 90%+ for singles or triples for 3-5sets. For example you go through your squat warmups then what's typically done is to do 90-92% of your 1RM for a single. The second set you go for a small PR and third you try to get another PR. If you need more volume you add in another set or two between those to get the 3-5sets. If you're doing triples the percentages would change.

The percentage used for DE days depends if you lift raw or equipped but vary from 50-75% of 1RM. For squats and deadlifts you'd do 10-15 sets of doubles and bench would be 8-12sets of triples.

Also remember that you need to be changing your ME day main lifts every 1-3wks or you'll stagnate.

Sorry. I wrote that wrong. The 50% is the warm up. So if im doing 10 set of 1 - 3 then the 1st set mayy be 50% at 3 reps and moving up. I apologize, im a meathead

And I got you in the changing exercises every 3 weeks. Forgot to add that in too. 3 one thing I wont be able to do just yet is use Good Mornings as a main, which is why I had them as an accessory for now.

 

[jaymaximus]

Forgot to add in (I just woke up from a long nap)

Im using this is my template:

Westside Barbell Program: Sample Powerlifting Template

Even though Ive read a lot more in the last month.

My biggest question was working in squats more than once a week.

 

[Docd187123]

Forgot to add in (I just woke up from a long nap)

Im using this is my template:

Westside Barbell Program: Sample Powerlifting Template

Even though Ive read a lot more in the last month.

My biggest question was working in squats more than once a week.

You can do a squat variant instead of the hack squats or hamstring curls.