Meso Powerlifting Corner

[ErikR]

I was always under the impression that more sets less reps were for strength. The 531 only has 3 sets. Confused.

 

[bhog]

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.

I would love to be there. Goal is to pull 500.

 

[jaymaximus]

I would love to be there. Goal is to pull 500.

500 would be great. Im still waiting for a SOLID 400. Im hoping to get 450 during my next 16 week program.

 

[jaymaximus]

I was always under the impression that more sets less reps were for strength. The 531 only has 3 sets. Confused.

All part of the program brother. I was doing Texas Method and there was a day where I went in and it was 1 set each of squat, bench, DL. 5 reps each. Thats all. But its building you up.

 

[biglumber69]

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.

When I ran that program. I had a coach and he always had me squat at the end of deadlift. I would do 225lbs for 3 seta if 8. He picked that weight for me because it was 20lbs less then 50% of my one rep max. I hope this makes since. My one rep max was 490

 

[biglumber69]

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.

@Docd187123 is right. I am going to find my notebook and I will post a couple of my work outs

 

[jaymaximus]

When I ran that program. I had a coach and he always had me squat at the end of deadlift. I would do 225lbs for 3 seta if 8. He picked that weight for me because it was 20lbs less then 50% of my one rep max. I hope this makes since. My one rep max was 490

Thats what I was thinking was adding low % squats after deads. To the plan I outlined. Im gonna play with it for the next 2 weeks and see what works.

 

[ErikR]

Thats what I was thinking was adding low % squats after deads. To the plan I outlined. Im gonna play with it for the next 2 weeks and see what works.

Damn jay. Your focused. Your going to get that 500 pull soon enough.

 

[jaymaximus]

Damn jay. Your focused. Your going to get that 500 pull soon enough.

You were told its addicting. Its like legal drugs to me. Instead of chasing that next high, im chasing that next PR. And when you get there, you just want more.

Its no feeling like working towards it and then one day you hit the goal weight. Adrenaline goes through the roof. Its that moment I understand the whole "alpha" male thing!

 

[RodgerThat]

You were told its addicting. Its like legal drugs to me. Instead of chasing that next high, im chasing that next PR. And when you get there, you just want more.

Its no feeling like working towards it and then one day you hit the goal weight. Adrenaline goes through the roof. Its that moment I understand the whole "alpha" male thing!

Chasing PRs is what has me waking up in the morning these days and for the past couple years. My original goal was a 225 bench 315 squat and 405 deadlift, when I shattered those it was the next plate 315 bench 405 squat and 495 deadlift I'm only 20 pounds away for each lift right now but have already made the new goal a 1500 total in the 83kg category. There is no high out there that's better then hitting these goals!

 

[Perrin Aybara]

For me getting from 400 to 500 I had great success just pulling twice a week, one day 5x5 deficit deadlift (use 35 plates) with a weight that's challenging, but there's no chance of failure and the second day ramping up to a peak set for a new 5RM or 3RM. Then next week add 5-10lbs and repeat. If things start to get stagnant maybe work in the 8-10 rep range on your peak day awhile and add weight like that and switch back to 3-5 after awhile. Maybe add in a back off set or two at about 5-10% reduction in weight for the same reps if you start to stall again. Simple and effective. It's not too far off from what I'm doing now honestly and it still works.

 

[jaymaximus]

@Millard Baker, any way we can get our thread stickied?

Im a little biased, but im pretty sure its the most important thread in the history of the internet.

 

[Whoremoans]

Starting my first PL program tonight Pretty excited.

 

[jaymaximus]

Starting my first PL program tonight Pretty excited.

Which program are you running?

 

[Whoremoans]

Which program are you running?

It's jonnie Candito's 6 week strength cycle. Downloaded on an excel file, put in your 1RM for squat bench and dead then choose from a couple optional exercises and it generates the program based on your lifts.

 

[jaymaximus]

It's jonnie Candito's 6 week strength cycle. Downloaded on an excel file, put in your 1RM for squat bench and dead then choose from a couple optional exercises and it generates the program based on your lifts.

Good luck. Once you start, you wont stop. You running a log?

 

[Millard]

@Millard Baker, any way we can get our thread stickied?

Im a little biased, but im pretty sure its the most important thread in the history of the internet.

I'll post it up when it falls off the first page. As long as it's an active discussion, it will get more exposure as not stickied.

 

[Masters Power]

Doing some high rep training (for me at least) while letting a number of injuries heal between meets.

today's benching 10x215, 245, 275, 305 rep PR.
incline bench 12x205, 10x 245, 9x275
Weight was 190 this morning.

Here is 305x10 touch n go.

 

[Demondosage]

Here is a great tip I just learned about powerlifting; out of the 3 major lifts the deadlift is the one you don't want to hit failure on. The deadlift completely drains you and is the hardest on your nervous system/recovery. It's not the same as failing on a bench press or a squat. Therefore even in training, you only want to deadlift to maybe 90-95% of your 1RM about once every 6 wks.

As a bodybuilder who has recently wandered over into powerlifting I have found a lot of the information extremely interesting. I no longer look at powerlifting the same way as I used to, it's pretty fun

 

[Perrin Aybara]

Doing some high rep training (for me at least) while letting a number of injuries heal between meets.

today's benching 10x215, 245, 275, 305 rep PR.
incline bench 12x205, 10x 245, 9x275
Weight was 190 this morning.

Here is 305x10 touch n go.

Nice. That should put you well into 2x bodyweight on a paused single. You could probably take some records in the master's 198.