Rob's log part 2 (gonna take a crack at PLing)

[RodgerThat]

I don't have a log rob. What would you guys say is the best beginners Pl lifting routine I can follow? I see a lot of you guys talking about sheiko. Would this be a good plan for me to start off with?

Texas method 5x5 or wendlers 5/3/1 are good starting points. I personally started with stronglifts 5x5 but there are many better. I moved onto a bastardized version of starting strength because as Perrin said not enough deadlifting or benching so I added another day specifically for those. If you want to get into this world meso is full of powerlifters now (guess docd's plan actually worked) that would be happy to help

 

[jaymaximus]

I don't have a log rob. What would you guys say is the best beginners Pl lifting routine I can follow? I see a lot of you guys talking about sheiko. Would this be a good plan for me to start off with?

Texas method 5x5 or wendlers 5/3/1 are good starting points. I personally started with stronglifts 5x5 but there are many better. I moved onto a bastardized version of starting strength because as Perrin said not enough deadlifting or benching so I added another day specifically for those. If you want to get into this world meso is full of powerlifters now (guess docd's plan actually worked) that would be happy to help

+1 For Texas Method. Just plug in numbers and go.

 

[Mr.B66]

Good to see im not the only one who is struggling to understand the science of PL'ing.
I was starting to think i might be mentally challenged, then @Trapmonster said what I've been thinking while following these Pl'ing logs. Then again , i guess maybe we could BOTH be slow[emoji15]


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[ROB581211]

Good to see im not the only one who is struggling to understand the science of PL'ing.
I was starting to think i might be mentally challenged, then @Trapmonster said what I've been thinking while following these Pl'ing logs. Then again , i guess maybe we could BOTH be slow[emoji15]


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I've been reading lots and lots of help from everyone and I'm just tipping the iceberg

 

[Mr.B66]

I've been reading lots and lots of help from everyone and I'm just tipping the iceberg

Yeah, but ive been following since you got into this and your making great progress. Its really interesting to me how you were able to switch from BB'ing to PL'ing with relative ease. As someone already said, " looks like Docs plan is working" [emoji4]

 

[ROB581211]

Yeah, but ive been following since you got into this and your making great progress. Its really interesting to me how you were able to switch from BB'ing to PL'ing with relative ease. As someone already said, " looks like Docs plan is working" [emoji4]

It's been a good switch for me. Interested in seeing how far I can take it

 

[ROB581211]

Yeah, but ive been following since you got into this and your making great progress. Its really interesting to me how you were able to switch from BB'ing to PL'ing with relative ease. As someone already said, " looks like Docs plan is working" [emoji4]

It's been a good switch for me. Interested in seeing how far I can take it

 

[Trapmonster]

Give me a little overview of what your normal training and diet is like. Sheiko is very doable. Not much thinking involved just following the the workouts given. It does have lots volume

I try to revolve my workouts around the barbell. One muscle group a day. Compound exercises include:
Chest - benching(incline and decline) weighted dips
Back - barbell rows, weighted pull ups
Shoulders - barbell shoulder press, deltoid barbell rows, barbell shrugs
Legs - squats, deads
Arms - dumbell and curling bar exercises. I always include isolation exercises but wanted to point out that I try to revolve around the barbell

 

[Trapmonster]

Texas method 5x5 or wendlers 5/3/1 are good starting points. I personally started with stronglifts 5x5 but there are many better. I moved onto a bastardized version of starting strength because as Perrin said not enough deadlifting or benching so I added another day specifically for those. If you want to get into this world meso is full of powerlifters now (guess docd's plan actually worked) that would be happy to help

I've been doing a lot of 5x5 and my strength has greatly improved. I noticed my form has changed a lot from my original Bb type to more of a Pl from some videos I have seen.

 

[Trapmonster]

Good to see im not the only one who is struggling to understand the science of PL'ing.
I was starting to think i might be mentally challenged, then @Trapmonster said what I've been thinking while following these Pl'ing logs. Then again , i guess maybe we could BOTH be slow[emoji15]


Sent from my iPad using Tapatalk

Haha I hope we're not?

 

[ROB581211]

I try to revolve my workouts around the barbell. One muscle group a day. Compound exercises include:
Chest - benching(incline and decline) weighted dips
Back - barbell rows, weighted pull ups
Shoulders - barbell shoulder press, deltoid barbell rows, barbell shrugs
Legs - squats, deads
Arms - dumbell and curling bar exercises. I always include isolation exercises but wanted to point out that I try to revolve around the barbell

I think any of the programs that you plug the numbers in follow what it says is a good way to start. Not much thinking involved. Just lift the weight.

 

[ROB581211]

Ok this was the first night of the RPE program @Perrin Aybara sent. I may make some changes to it but I only added skulls tonight. Squats were not paused. Bench was closer to 1 second pauses.




Squats
135 x 10
185 x 8
225 x 6
275 x 6
335 x 6
365 x 6
385 x 6 @ 9RPE
365 x 6 LD 6-9%
365 x 6 LD 6-9%

Bench paused
135 x 10
185 x 8
225 x 6
275 x 6
295 x 6 @9RPE
275 x 6 LD
275 x 6 LD
275 x 6 LD

Incline
135 x 10
185 x 8
205 x 8 @8RPE
205 x 8 @8RPE
205 x 8 @8RPE
205 x 8 @8RPE

Skulls
135 x 12
135 x 12
135 x 12
135 x 12

 

[Perrin Aybara]

Looks good. Practice judging your RPE every set. On the incline did the RPE 8 you started with become a 9 by your last set? That's the idea with the repeats.

Adding one thing to each session is fine in my opinion. I do that myself usually, I just limit it to around two accessories per session, nothing major. We aren't natty, after all, plenty of recovery ability. I'd recommended chin ups if you are looking for one the best accessory lifts for powerlifting. Big strong lats benefit all three lifts.

Are you going to do the volume blocks of accessories like they have them set up? Max reps for curls, rows, etc in the designated time plus the cardio?

 

[ROB581211]

Looks good. Practice judging your RPE every set. On the incline did the RPE 8 you started with become a 9 by your last set? That's the idea with the repeats.

Adding one thing to each session is fine in my opinion. I do that myself usually, I just limit it to around two accessories per session, nothing major. We aren't natty, after all, plenty of recovery ability. I'd recommended chin ups if you are looking for one the best accessory lifts for powerlifting. Big strong lats benefit all three lifts.

Are you going to do the volume blocks of accessories like they have them set up? Max reps for curls, rows, etc in the designated time plus the cardio?

I thinking more of changing the paused parts and focusing more on the actual way I will perform in the meet. Then cut the variations of DLs out and just do regular pulls until I'm more comfortable with sumo. I'm really not a huge fan of close grip bench so I'll do something else in its place.

As for accessories I haven't thought those through yet. I'm more worried about the big days.

 

[Perrin Aybara]

Yeah, dropping the SLDL in favor of just regular sumo is a good move for you. Doing deficit sumo should be fine though. Part of the idea of that is that the nature of it limits how much weight you do and that'll help keep from pushing too hard. Same with the two count bench and close grip, but one count shouldn't make or break it. Doing regular sumo instead of deficit shouldn't make that much difference either. If you change those just make sure not too push too hard.

 

[ROB581211]

Yeah, dropping the SLDL in favor of just regular sumo is a good move for you. Doing deficit sumo should be fine though. Part of the idea of that is that the nature of it limits how much weight you do and that'll help keep from pushing too hard. Same with the two count bench and close grip, but one count shouldn't make or break it. Doing regular sumo instead of deficit shouldn't make that much difference either. If you change those just make sure not too push too hard.

I was thinking on those days maybe dropping it down a RPE or 2 to compensate. Then making my split as follows
Monday squat bench focus
Tuesday DL OHP
Wednesday accessories
Thursday squat bench
Friday off
Saturday DL bench
Sunday off

 

[Perrin Aybara]

I was thinking on those days maybe dropping it down a RPE or 2 to compensate. Then making my split as follows
Monday squat bench focus
Tuesday DL OHP
Wednesday accessories
Thursday squat bench
Friday off
Saturday DL bench
Sunday off

Sounds good to me. Kind of resembles the four day Sheiko routine I've been doing. OHP is a good swap for close grip bench. If you decide to do deficit sumo just use all 35 plates. Way better than trying to stand on a box.

 

[Perrin Aybara]

Just keep the general idea of the program alive and you should be good. It's based a little on the Texas Method in its volume, recovery, intensity format. It's just spread over three weeks instead of just one. It's kind of a mini peaking cycle. You should accumulate volume in week one, cut back on volume in week two and peak in week three, but you aren't doing an all out max, so it's more sustainable.

 

[Perrin Aybara]

Here's a little better explanation. Here's a couple charts that explain the percentages.

The first one is how long a given fatigue percentage for one exercise takes to recover from. The second chart would be if you added all of them up for a given week.

In the volume week they'll be higher and taking more weight off the bar will allow more back off sets before you reach your initial RPE. This will accumulate volume. In the second week you'll see the percentages are lower, so you'll take less weight off the bar and they'll be heavier, so you won't get as many sets before you reach your RPE goal. Less reps per set, too. Less volume. The third week is moderate volume, but at the highest intensity. This is your mini peak.

Looking at the recovery time on the charts you'll see that sometimes you won't recovery in time for the next session. This accumulates fatigue and causes you to overreach, then when you slash the volume back and your body finally recovers you supercompensate and this is when you display the new strength you've built up while accumulating volume. This is how peaking works and eventually you'll want to stretch this process out. If you're several months out you'll program a longer volume block and transition into less volume and more intensity as you get closer to the meet and hopefully peak at the meet and display the strength you've built up.

Anyway, long post and you didn't actually ask, but knowing the hows and whys is only going to help you get the most out of it.

 

[ROB581211]

Here's a little better explanation. Here's a couple charts that explain the percentages.

The first one is how long a given fatigue percentage for one exercise takes to recover from. The second chart would be if you added all of them up for a given week.

In the volume week they'll be higher and taking more weight off the bar will allow more back off sets before you reach your initial RPE. This will accumulate volume. In the second week you'll see the percentages are lower, so you'll take less weight off the bar and they'll be heavier, so you won't get as many sets before you reach your RPE goal. Less reps per set, too. Less volume. The third week is moderate volume, but at the highest intensity. This is your mini peak.

Looking at the recovery time on the charts you'll see that sometimes you won't recovery in time for the next session. This accumulates fatigue and causes you to overreach, then when you slash the volume back and your body finally recovers you supercompensate and this is when you display the new strength you've built up while accumulating volume. This is how peaking works and eventually you'll want to stretch this process out. If you're several months out you'll program a longer volume block and transition into less volume and more intensity as you get closer to the meet and hopefully peak at the meet and display the strength you've built up.

Anyway, long post and you didn't actually ask, but knowing the hows and whys is only going to help you get the most out of it.

That's very informative. I appreciate the explanation as I'd like to do my own meet prep in all honesty. It would be nice to feel the accomplishment on both sides