Meso Powerlifting Corner

[Dw725]

Well talk about frustrating.....As many of you know, I had strained my pec several weeks ago. (about 2 weeks into my first "assisted" cycle) Since that time, I have been taking it fairly easy without moving any heavy weight. Focusing on overall work capacity, I have been able to rehab my chest, and add some mass in general. I have been aware that my lifts would suffer while doing so, but I was not prepared for the actual degree of performance loss which I experienced tonight. I have always preached about the rapid degradation of multiple physiological pathways when training for extended periods of time in a manner nonspecific to the chosen sport. Most of us in the iron game have experienced this in some form or another; due to injury, illness, extended blocks of hypertrophy, work, life in general, etc. Tonight as I entered back into my primary/initial block of training, I was faced with a very rude awakening....realizing all my competition lifts have taken a hit of no less than 10%. I expected this of my press, but I was quite surprised that my squat and deadlift had as well. I know that my numbers will rapidly return, but it is a real hit psychologically. To add insult to injury, one of the usual gym members walking by made the statement, "Training light tonight?" I knew he was saying it sarcastically, trying to be funny since he still considered it heavy, but knew my usual numbers. I wanted to turn around and say, "No f***ing sh**. It should be, but isn't." Anyways, thanks for listening everyone.

Good powerlifters are the guys who have been injured multiple times , set back more than anyone in the gym, and are still the strongest dudes in the room at any time. I just made that up. You'll bounce back quick brother, good luck.

 

[Strength and Power]

Good powerlifters are the guys who have been injured multiple times , set back more than anyone in the gym, and are still the strongest dudes in the room at any time. I just made that up. You'll bounce back quick brother, good luck.

Well I certainly have the accrued injuries part down. Lol.

 

[NovaFlex]

figured this would be a good question to ask here:

If I'm focusing on progressive overload by adding reps, should I try to rep out my first set or last?

for ex: doing 5x5, should I go 5+ on the first set? or wait until the last?

 

[Melly Mel from hell]

figured this would be a good question to ask here:

If I'm focusing on progressive overload by adding reps, should I try to rep out my first set or last?

for ex: doing 5x5, should I go 5+ on the first set? or wait until the last?

That's a great question. I've often wondered that myself.

 

[bhog]

figured this would be a good question to ask here:

If I'm focusing on progressive overload by adding reps, should I try to rep out my first set or last?

for ex: doing 5x5, should I go 5+ on the first set? or wait until the last?

Wait till last set.

 

[NovaFlex]

That's a great question. I've often wondered that myself.

Wait till last set.

Looks like we found the answer. thanks @bhog

 

[Perrin Aybara]

Wait till last set.

This x2. AMRAP always comes last.

 

[RodgerThat]

Wait till last set.

This x2. AMRAP always comes last.

X3 if you AMRAP first you won't be able to push the same amount of wait the remanding sets as you could if you AMRAP last

 

[Dw725]

X3 if you AMRAP first you won't be able to push the same amount of wait the remanding sets as you could if you AMRAP last

I feel there areuch better programs and set/rep schemes if your anything more than an intermediate lifter. But I will say 5x5 has its place and I know others that run it still and are really strong guys, so your mileage may vary. Just throwing my 2¢ in.

 

[NovaFlex]

I feel there areuch better programs and set/rep schemes if your anything more than an intermediate lifter. But I will say 5x5 has its place and I know others that run it still and are really strong guys, so your mileage may vary. Just throwing my 2¢ in.

5x5 was just an example for a set / rep scheme. I only use 5x5 for bench / squat. 3x5 / 2x2 for DL and I go 4x8 for OHP.


Speaking of bench, is there a better rep sheme to follow, to up my bench, than 5x5?

 

[RodgerThat]

I feel there areuch better programs and set/rep schemes if your anything more than an intermediate lifter. But I will say 5x5 has its place and I know others that run it still and are really strong guys, so your mileage may vary. Just throwing my 2¢ in.

What I stated is universal regardless of regardless of reps or set scheme.

5x5 was just an example for a set / rep scheme. I only use 5x5 for bench / squat. 3x5 / 2x2 for DL and I go 4x8 for OHP.


Speaking of bench, is there a better rep sheme to follow, to up my bench, than 5x5?

it varies depending on where you are and how advanced if you aren't seeing progression I'd opt for a 4x3 or a 6x3 depending on how many times a week you bench but if you are progressing with 5x5 then I would do 5x5 one day then 4x3 the next then rinse and repeat

 

[Perrin Aybara]

5x5 was just an example for a set / rep scheme. I only use 5x5 for bench / squat. 3x5 / 2x2 for DL and I go 4x8 for OHP.


Speaking of bench, is there a better rep sheme to follow, to up my bench, than 5x5?

3x weekly benching in a DUP format is my preferred method. Something like 3x8 one day, 5x5 another and 6x3 the third, overhead pressing on a fourth day. Add weight weekly. You could add in additional lighter pressing each day in the form of incline, dumbbells, close-grip, overhead press if necessary.

Also, not sure 2x2 deadlift is going to be adequate for any kind of long-term progress. Volume wise and also getting enough reps in to master the movement.

 

[NovaFlex]

3x weekly benching in a DUP format is my preferred method. Something like 3x8 one day, 5x5 another and 6x3 the third, overhead pressing on a fourth day. Add weight weekly. You could add in additional lighter pressing each day in the form of incline, dumbbells, close-grip, overhead press if necessary.

Also, not sure 2x2 deadlift is going to be adequate for any kind of long-term progress. Volume wise and also getting enough reps in to master the movement.

I was thinking of adding another bench day and having only 1 rest day. I'm going to try that with your format. thanks man.

also, for DL, i meant i do the 2x2 on same day as 3x5. 17 reps overall.

ik 2x2 wouldn't be efficient alone, unless i was gearing up for a meet.

 

[devildog93]

I know that you can't live on doubles, or at least i can't. Too much wear and tear if you are doing doubles near max weight. Believe me, i would love to live in doubles land. The more i lift the less i seem to want to count. Hell, i wish i could end up at a couple of singles and set pr's every week, but it is a bottomless pit to fall into. I have to make myself back down if i catch myself chasing numbers too much and losing reps just because i know what is coming next...a back tweak, my shoulders hurting like hell for a week or two, or my knee. I think singles and doubles take a lot more out of you than just effort. I think the nervous system and connective tissue takes way more abuse with singles and doubles and just ends up taking too long to recover from.

 

[Dw725]

I know that you can't live on doubles, or at least i can't. Too much wear and tear if you are doing doubles near max weight. Believe me, i would love to live in doubles land. The more i lift the less i seem to want to count. Hell, i wish i could end up at a couple of singles and set pr's every week, but it is a bottomless pit to fall into. I have to make myself back down if i catch myself chasing numbers too much and losing reps just because i know what is coming next...a back tweak, my shoulders hurting like hell for a week or two, or my knee. I think singles and doubles take a lot more out of you than just effort. I think the nervous system and connective tissue takes way more abuse with singles and doubles and just ends up taking too long to recover from.

Damn that's one of the hardest truths to swallow. Lived and learned for many of us i believe.

 

[NovaFlex]

I know that you can't live on doubles, or at least i can't. Too much wear and tear if you are doing doubles near max weight. Believe me, i would love to live in doubles land. The more i lift the less i seem to want to count. Hell, i wish i could end up at a couple of singles and set pr's every week, but it is a bottomless pit to fall into. I have to make myself back down if i catch myself chasing numbers too much and losing reps just because i know what is coming next...a back tweak, my shoulders hurting like hell for a week or two, or my knee. I think singles and doubles take a lot more out of you than just effort. I think the nervous system and connective tissue takes way more abuse with singles and doubles and just ends up taking too long to recover from.

yeah I'm starting to see that. i had to back off yesterday on the doubles. my body just couldn't. especially 2 sometimes 3 times a wk.


with that said, I've got another question for you all...

i mentioned earlier about my bench lagging behind my DL and squat, significantly.. at the moment I'm doing all of them 2x wk, would it effect say DL if i took it down to 1 a wk and added another bench day? or should i just try adding bench into another dl day? or more bench accessories? i just feel like my upper body in weak by comparison and I'm not too sure how to fix it? maybe another program altogether

 

[Perrin Aybara]

yeah I'm starting to see that. i had to back off yesterday on the doubles. my body just couldn't. especially 2 sometimes 3 times a wk.


with that said, I've got another question for you all...

i mentioned earlier about my bench lagging behind my DL and squat, significantly.. at the moment I'm doing all of them 2x wk, would it effect say DL if i took it down to 1 a wk and added another bench day? or should i just try adding bench into another dl day? or more bench accessories? i just feel like my upper body in weak by comparison and I'm not too sure how to fix it? maybe another program altogether

I would keep DL at twice a week and either add bench to one of those days or switch programs. When you switch over to 3x reduce the weight just a little so you have a couple weeks to get used to it and get some momentum going on adding weight each week.

 

[Dw725]

I would keep DL at twice a week and either add bench to one of those days or switch programs. When you switch over to 3x reduce the weight just a little so you have a couple weeks to get used to it and get some momentum going on adding weight each week.

Deadlift are probably the hardest lift to recover the CNS from. Especially pulling.heavy doubles 2-3 times a week. You may slow your progression some, but.I don't think you'd lose any strength reducing deadlift sessions to once a week while you work on bringing.your bench up to speed.

 

[Perrin Aybara]

Deadlift are probably the hardest lift to recover the CNS from. Especially pulling.heavy doubles 2-3 times a week. You may slow your progression some, but.I don't think you'd lose any strength reducing deadlift sessions to once a week while you work on bringing.your bench up to speed.

I wouldn't be pulling doubles regularly myself, so I agree with you there. That would be kind of simultaneously over and undertraining as in too hard on the CNS, joints, etc. and the volume would likely be too low to see progress.

He's just starting out with powerlifting though, I think performing plenty of clean reps frequently (not doubles) is going to be beneficial in mastering the movements. More frequency is going to be key here, twice a week will be twice the practice as long as recovery is allowed for.

As far as losing strength on once a week he probably wouldn't, I still think bench frequency could be increased without sacrificing deadlift frequency and all lifts would benefit.

 

[Dw725]

I wouldn't be pulling doubles regularly myself, so I agree with you there. That would be kind of simultaneously over and undertraining as in too hard on the CNS, joints, etc. and the volume would likely be too low to see progress.

He's just starting out with powerlifting though, I think performing plenty of clean reps frequently (not doubles) is going to be beneficial in mastering the movements. More frequency is going to be key here, twice a week will be twice the practice as long as recovery is allowed for.

As far as losing strength on once a week he probably wouldn't, I still think bench frequency could be increased without sacrificing deadlift frequency and all lifts would benefit.

Agree 100%. I missed the part that he was just starting in powerlifting. Doubles are good tool for later on down the line. I'm a believer in total lbs moved, so when you can get those doubles to an appreciable weight that brings your total weight moved up by a considerable percentage I think pulling some can really pack on strength.