Meso Powerlifting Corner

[Dw725]

Little update bro's: Nova's almost a man.

Hit a bench PR today: 245x2. Got full chest to lockout on the first rep, didn't make chest on the second. Couple inches off... I'm thinking I wanna try for 315 now before I hit a cycle. I'm still natural, minus TRT doses.


BF steadily dropping and still making gains. Was gonna post a side by side, but I'll do that when I update my log.


View attachment 43159

315 is a perfectly attainable natural goal. It was one of the markers I set for myself before I considered cycling. Just for frame of reference, as a natty lifter, I cut from 187 fat and weak, to 168, probably close to ten percent body fat, maybe lower. From there over a 4 year period I gained 30 ish lbs, topping out right at 200.5. I could bench 335, squat 455, and deadlift 500. I was 24 years old and decided , after surpassing many of the markers I wanted to reach before starting, that I wanted to run my first cycle. I think if more guys had the patience and determination to reach certain goals BEFORE steroids they wouldn't have the same rap they do now. This is getting preachy , so I'll cut it. Congrats on your pr's and I encourage you to keep grinding natty or not.

 

[NovaFlex]

315 is a perfectly attainable natural goal. It was one of the markers I set for myself before I considered cycling. Just for frame of reference, as a natty lifter, I cut from 187 fat and weak, to 168, probably close to ten percent body fat, maybe lower. From there over a 4 year period I gained 30 ish lbs, topping out right at 200.5. I could bench 335, squat 455, and deadlift 500. I was 24 years old and decided , after surpassing many of the markers I wanted to reach before starting, that I wanted to run my first cycle. I think if more guys had the patience and determination to reach certain goals BEFORE steroids they wouldn't have the same rap they do now. This is getting preachy , so I'll cut it. Congrats on your pr's and I encourage you to keep grinding natty or not.

That's awesome bro. I'm sitting at 240right-245ish now and wanna get to 220. My original goal was to start cycling at 220, but I think a strength goal is a much better thing.

I'm sitting at 475 DL, 405x2 squat and 245x2 bench. I'd like to get my squat to at least 450+, pass 500 DL and 3 plates on bench. I figure that's attainable within a year. I don't feel completely natural, though, because I know even TRT doses give a huge advantage (200mg/wk). But it's all good.


And yeah, having the discipline not to cycle is really fucking hard. Especially when it's so readily available and I know how quickly I'd meet my goals on cycle. However, by the same token, I know that if I wait, Ill smash it even harder when I cycle.

 

[D-max]

@NovaFlex I'm right there with you, natty and working on a good base. I'm sitting at 193 lbs and trying to pass the 2,3,4 plate barriers. Getting close on them all. Hopefully a month and I'll get them all. I'm doing 185 for reps bench, sets of 225 ATG squat, and 3x3's 365 deads. I can see the light at the end of the tunnel.

 

[RodgerThat]

@NovaFlex I'm right there with you, natty and working on a good base. I'm sitting at 193 lbs and trying to pass the 2,3,4 plate barriers. Getting close on them all. Hopefully a month and I'll get them all. I'm doing 185 for reps bench, sets of 225 ATG squat, and 3x3's 365 deads. I can see the light at the end of the tunnel.

Sorry if you've covered it but what program are you currently running my man because there's a huge potential for you at your weight to fly through those natty with the right program

 

[D-max]

Sorry if you've covered it but what program are you currently running my man because there's a huge potential for you at your weight to fly through those natty with the right program

I'm not really on a strict program. I do a p/p/l/p/p/l. I mix in shoulders throughout the week.

I just started working at a gym about 4 weeks ago vs at home, so I've been bouncing around a bit doing different things, but I always start out with my core lifts.

For example.....push day I'll do 3-4 sets flat barbell bench, incline dumbbell bench, dumbbell flyes. I try to use heavy weights, and I won't be able to get 10 reps on my last set. Then I do chest dips. I try for 3x10, but usually get 10,8-10,6-8. Last week I tried my first set with 25lb hanging from my waist and still got 10 on first set. For reference, 3 months ago I couldn't do 1 with body weight.

Next I'll just pick some other work to finish. Cable flyes, hex press, dumbbell bench up and down the rack, etc., until I'm only able to move light weight.

My workouts usually last an hour, no cardio.

I haven't gotten real carried away with keeping a log of weights lifted because I wanted to keep it halfway fun while I got into the routine of working out every day.

I know this is turning into a book, but another reason I haven't tried keeping a log is I'm sore pretty much everyday and there are times it'll affect what I can do the next day. It's not as bad as at first, but if I do a heavy chest day, I'll still be able to feel it 3 days later. I've just been pushing thru and lifting anyway, hoping it'll get better.

I'm sure I'm doing a lot of things wrong, but it's been over 20 yrs since I've lifted with any kind of dedication. I'm learning.

 

[NovaFlex]

Hell yeah man! you're coming from the exact same spot I was a couple months back.. Except I was at the opposite end of the spectrum, being overweight. I remember posting my 2, 3, 4 PR's here in this exact thread. Now I'm working on 3, 4, 5.

Got the 4 squat, need 25lbs for 5 DL... But my 3 bench is gonna take some time. I haven't seen any stalling in strength yet, so if I keep it up at this pace I'm hoping for it within the next 3-4 months. but that could just be hopeful. probably more like the end of the year.

I'm not really on a strict program. I do a p/p/l/p/p/l. I mix in shoulders throughout the week.

I just started working at a gym about 4 weeks ago vs at home, so I've been bouncing around a bit doing different things, but I always start out with my core lifts.

For example.....push day I'll do 3-4 sets flat barbell bench, incline dumbbell bench, dumbbell flyes. I try to use heavy weights, and I won't be able to get 10 reps on my last set. Then I do chest dips. I try for 3x10, but usually get 10,8-10,6-8. Last week I tried my first set with 25lb hanging from my waist and still got 10 on first set. For reference, 3 months ago I couldn't do 1 with body weight.

Next I'll just pick some other work to finish. Cable flyes, hex press, dumbbell bench up and down the rack, etc., until I'm only able to move light weight.

My workouts usually last an hour, no cardio.

I haven't gotten real carried away with keeping a log of weights lifted because I wanted to keep it halfway fun while I got into the routine of working out every day.

I know this is turning into a book, but another reason I haven't tried keeping a log is I'm sore pretty much everyday and there are times it'll affect what I can do the next day. It's not as bad as at first, but if I do a heavy chest day, I'll still be able to feel it 3 days later. I've just been pushing thru and lifting anyway, hoping it'll get better.

I'm sure I'm doing a lot of things wrong, but it's been over 20 yrs since I've lifted with any kind of dedication. I'm learning.

 

[NovaFlex]

Oh another note.. Hit a PR on Military Press today. 185x1.. Never did those heavy before (always stayed with 135 for reps) but decided to see what I could get today. It feels real good to do them heavy, I think I'll incorporate that into my shoulders

 

[D-max]

I kept track of my workout today. This is what I did. Pretty typical push day for me.

Barbell bench
135x8, 155x6, 3 sets 185x4
Incline dumbbell bench
50x10, 60x10, 60x8
DB flyes
30lbs 3x10
Dips
10, 8, 6
Skull crushers
45x10, 2 sets 65x10
Rope pulldowns
90x10, 100x10, 110x10
Cable flyes
60x10, 70x10, 80x9
Overhead rope triceps extension on cable crossover
60x10, 80x8, 90x9
Front plate shrugs 45lb, 3x25
Hex press 3 sets 25x20

Sometimes Ill do more lighter finisher exercises or shoulder work depending how I feel, but this would be the minimum sets and reps I'd do on a push day. Criticism always welcome!

 

[RodgerThat]

I kept track of my workout today. This is what I did. Pretty typical push day for me.

Barbell bench
135x8, 155x6, 3 sets 185x4
Incline dumbbell bench
50x10, 60x10, 60x8
DB flyes
30lbs 3x10
Dips
10, 8, 6
Skull crushers
45x10, 2 sets 65x10
Rope pulldowns
90x10, 100x10, 110x10
Cable flyes
60x10, 70x10, 80x9
Overhead rope triceps extension on cable crossover
60x10, 80x8, 90x9
Front plate shrugs 45lb, 3x25
Hex press 3 sets 25x20

Sometimes Ill do more lighter finisher exercises or shoulder work depending how I feel, but this would be the minimum sets and reps I'd do on a push day. Criticism always welcome!

If strength is indeed your main focus for where you are at I think you'll benifit a lot from a program like "starting strength" or "stronglifts 5x5" stronglifts is the simplyified version of starting strength in my mind but has an incredibly well made app for your phone and tracks everything for you. Starting strength is based more for the athletes.

Although if you are just going to enjoy the workouts/ get in shape and build some strength up what you are doing is totally fine.

As for criticism on your workout for the day, I'd look at doing a more conservative warm up routine for your Bench. I.E start off with warming up the shoulders doing some arm circles then some shoulder dislocation exercises (if not none I'll explain in a latter post or can be googled easily) then moving onto your bench, you want your working weight to be 185x4 then I would set up your warm ups as such
95x8
135x4
155x2
Working weight
185 3x4

Another thing I would add is at your current level working with 4s I'd go a 4x4 or a 5x4 as your only benching 2x a week so with a 3x4 your actually only getting 24 working reps a week. For pushing movements I aim for 40 reps per week and for pulling about 40 as well. The only one I aim significantly more for is legs and I go for 60-75 working reps a week.

The rest of your workout looks very bodybuilding style and that's not my forta so I won't add any suggestions there

 

[NovaFlex]

Hey @RodgerThat I added this to my routine and am in the process of building around it, to get my bench up, what do you think about it?


EDIT: I should add that I'm just using his concept and the bench portion, not the entire routine.

 

[jaymaximus]

Question for those with the knowledge, does the highlighted block mean I have to do a set at each rep or is this a misprint? (Its the only place in the program I see it written like this).

 

[Perrin Aybara]

Question for those with the knowledge, does the highlighted block mean I have to do a set at each rep or is this a misprint? (Its the only place in the program I see it written like this).

View attachment 43261

You're supposed to do a set at each rep. I had to do some digging to figure it out, but that's what it is.

 

[RodgerThat]

Hey @RodgerThat I added this to my routine and am in the process of building around it, to get my bench up, what do you think about it?


EDIT: I should add that I'm just using his concept and the bench portion, not the entire routine.

That is a good way to approach a bench, I like the way it is laid out but I personally would go from 5x5 to 5x4 instead of 4x5. The method to my madness would be that after failing two times on the final AMRAPs you'll be working with triples so 5x3 and that will have you pushing heavier then if you were doing 3x5 even though you'd have the same total working reps you'd have more total weekly weight pushed.

@jaymaximus those are all sets, I forget who original thought of the muscle confusion sets but essientially it's working on doing a light fatigue set followed by a heavy fatigue set and repeat but building on the fatigue level between each set. When I was researching it I found people tend to think of it as 3 double sets so 3&5 together being 8 reps total 2&7 together being 9 reps total and 4&6 together being 10 reps total so it's accumulative on the fatigue scale

 

[acoll83]

Question for those with the knowledge, does the highlighted block mean I have to do a set at each rep or is this a misprint? (Its the only place in the program I see it written like this).

View attachment 43261

Are you using the app or a spreadsheet for this? I've read lots of bad reviews on the Android app.

 

[jaymaximus]

Are you using the app or a spreadsheet for this? I've read lots of bad reviews on the Android app.

Spreadsheet. The link is somewhere in this thread. PA posted it a few months back.

 

[Perrin Aybara]

Powerlifting/Strongman

Here's the link.

 

[NovaFlex]

That is a good way to approach a bench, I like the way it is laid out but I personally would go from 5x5 to 5x4 instead of 4x5. The method to my madness would be that after failing two times on the final AMRAPs you'll be working with triples so 5x3 and that will have you pushing heavier then if you were doing 3x5 even though you'd have the same total working reps you'd have more total weekly weight pushed.

That makes sense man. Thanks.

 

[jaymaximus]

Question for my fellow PL'ers (especially @Masters Power):

Short background:
As we all know I stress off my squats and getting low enough. I had a major back injury many years ago and some knees that have gotten progressively worse.

Because of my job I have access to a personal trainer and physical therapist who Ive been working with on form and flexibility lately. While Im getting better, the PT says I may never be able to get as low as I want to.

I still want to compete, but it may end up just being bench and DL.

So FINALLY to my question:
How should I change my training? Should I keep it the same (because I do like squats) or change it to focus less on squats and more on DL?

 

[Perrin Aybara]

The day my knees can't handle squats anymore I'll just start doing high box squats in place of regular squats so I can get the quad work to benefit my deadlift and to not look like I don't do legs.

 

[RodgerThat]

Question for my fellow PL'ers (especially @Masters Power):

Short background:
As we all know I stress off my squats and getting low enough. I had a major back injury many years ago and some knees that have gotten progressively worse.

Because of my job I have access to a personal trainer and physical therapist who Ive been working with on form and flexibility lately. While Im getting better, the PT says I may never be able to get as low as I want to.

I still want to compete, but it may end up just being bench and DL.

So FINALLY to my question:
How should I change my training? Should I keep it the same (because I do like squats) or change it to focus less on squats and more on DL?

I realize I'm significantly younger then you J but I was told I'd never be able to lift weights at one point and that I wouldn't be able to touch my toes again or bend properly but after a lot of stretching and regular yoga (lots of attractive girls in yoga classes just saying and a lot of the time the instructors look like @Devika ) I gained the flexibility I needed and then some. Just took a while and I had to treat flexibility as if it was in itself an actual workout and have a plan and goals of what I wanted to do, my starting goal after the injury was to be able to bend over straight legged and touch my knees... My current goal is now to be able to do hurdle splits cold so that's how far I've come.

The knees though I do get that and I get that years in your line of work might be a bit hard on them but don't let flexibility be the reason to stop you from squatting and like Perrin said even if you become a push/pull guy still work on your squats because quads play a roll in both deadlift and bench when done correctly