The power lifting project
| Andy1964 |  | The power lifting project | 06-03-2014 @ 14:58 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Hi all Name Andy Rix been training a few years and at the age of 50yrs i have joined a power lifting club Training wendler 531 current weight 94kg Training max bench 105kg squat 160kg dead 185kg Still trying to get my head round the 531 routine been doing it for about 4 weeks still gauging my max's. those ive posted are nearly there. the deadlift one may go up a little. any comments would be greatly appreciated all the best guys regards Andy  | ||
| Andy1964 | | ... | 08-03-2014 @ 07:13 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Fri 7/03/14 5.30pm Dead lift Warm up Bar x lots 75x5 95x5 112x3 Working sets 122.5x5 142.5x5 160x5+ Single PB 187.5 Bench press Warm up Bar x lots 40x5 50x5 60x3 Working sets 70x3 82x3 92.5x3 single 107.5(fail) Single 100 Good session on deads felt strong and up for it Last set @160 strong so decided to go for a PB of 187.5. As for benching a bit of a different story Can't seem to get my technique right at moment Struggling to get leg drive Managed to get it nearly right on my last single but my arse Lifted off bench Nearly there though going to do some speed work and concentrate on my technique | ||
| GATES | | ... | 08-03-2014 @ 07:18 |
 What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5647.5 kgs @ 111kgs UnEq | Nice PB | ||
| Billwest | | ... | 08-03-2014 @ 08:16 |
Member 541, 5316 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Good luck with your training Andy. Well done on the DEADLIFT pb | ||
| EDCLARKE | | ... | 08-03-2014 @ 08:20 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | nice work on the pb mate. | ||
| Andy1964 | | ... | 08-03-2014 @ 08:36 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Thanks guys for the comments. feel really good on deadlifts I'm going for another PB on mon 531 and then 200 for a single I think bench press is going to take a long time to improve | ||
| Don_Caster | | ... | 08-03-2014 @ 10:51 |
 Member 1487, 53 posts SQ 255, BP 180, DL 280715.0 kgs @ 107kgs Eq | Post Edited: 08.03.2014 @ 11:07 AM by Don_Caster Andy1964 said:Fri 7/03/14 As for benching a bit of a different story Can't seem to get my technique right at moment Struggling to get leg drive Managed to get it nearly right on my last single but my arse Lifted off bench Nearly there though going to do some speed work and concentrate on my technique From what I saw, you need to cut back on the weight and do more volume with a lower weight. Practice. You lower the bar slowly then drop it quick for the last couple of inches and get a bit of a bounce, probably due to a lack of confidence with that weight. For now I think you should pause each rep and get your technique perfect so it becomes second nature. See you Friday. | ||
| SBradwell83 | | ... | 08-03-2014 @ 11:38 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | Don_Caster said: From what I saw, you need to cut back on the weight and do more volume with a lower weight. Practice. You lower the bar slowly then drop it quick for the last couple of inches and get a bit of a bounce, probably due to a lack of confidence with that weight. For now I think you should pause each rep and get your technique perfect so it becomes second nature. See you Friday. I agree with all of the above from Phil "the technition" woods. Lower the weight and practice getting that pause on your chest. | ||
| Andy1964 | | ... | 08-03-2014 @ 12:01 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Yes I will try and dial my form in a lot better And get rid of the bouncing Also pay a bit more attention when unloading the bar Shook me up a bit  | ||
| Andy1964 | | ... | 08-03-2014 @ 12:11 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Would it be worth trying another program for chest rather than 531 to get some higher volume | ||
| GATES | | ... | 08-03-2014 @ 17:37 |
What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5647.5 kgs @ 111kgs UnEq | Andy1964 said:Would it be worth trying another program for chest rather than 531 to get some higher volume just stick to 531 but do a down set with your first working weight of the day and try rep out. you could also do close grip bench press for 5 sets of 8/10 after your bench sets this way you will get in 9 or so working sets in that plain of motion. this is what i am currently doing and hoping i can get up to my life time PB by this time next year | ||
| SBradwell83 | | ... | 08-03-2014 @ 17:46 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | GATES said: just stick to 531 but do a down set with your first working weight of the day and try rep out. you could also do close grip bench press for 5 sets of 8/10 after your bench sets this way you will get in 9 or so working sets in that plain of motion. this is what i am currently doing and hoping i can get up to my life time PB by this time next year I like this advice the more reps you can do Andy with the correct technique the more chance your body has of doing this automatically doing more sets of bench at sub maximal weights will help you master the technique no need to change from 531. | ||
| Don_Caster | | ... | 08-03-2014 @ 18:14 |
Member 1487, 53 posts SQ 255, BP 180, DL 280715.0 kgs @ 107kgs Eq | Post Edited: 08.03.2014 @ 19:09 PM by Don_Caster Andy1964 said:Would it be worth trying another program for chest rather than 531 to get some higher volume I would stop trying to fit what you need to do into somebody else's program. Pick a reasonable weight you can do in good form and do multiple sets of low reps until you are happy with your form, be that 10 sets, 8 sets, 5 sets or maybe only 3 sets some days if you are tired. Practice your technique until it starts to break down due to tiredness. Don't set yourself strict limits or goals on how may sets you do each session. Do this for a few weeks until you get your technique and then up the intensity and reduce the volume. | ||
| Billwest | | ... | 08-03-2014 @ 18:51 |
Member 541, 5316 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | My own experience of doing 5/3/1 is similar to yours Andy, particularly on bench. Trying to get everything from one set, I found, was not very effective on squats or bench. What I have found best recently, on bench is to have a good idea of make a note of your best gym lifts at a whole lot of sets and reps, (1 set of 8, 1 set of 5, a set of 3, 2,1 3 sets of 5) enough so you vary the load and are not always trying to lift 90% + (surest way to burn out) and each time you go in the gym you are trying to beat one of these bests. Add in a down set or two when you need it, plus another pressing movement, e.g incline bench (DB or BB) or Narrow grip, and there you have it really. I think the variety is crucial, as is not overdoing it. 8-10 working sets may work for some, but you have to recover from it. At the minute I am training bench every 4 days and am recovering fine. I think experimenting a bit is useful. Most training methods work for a while and it is worth trying a few out and adapting them as you need them. | ||
| Andy1964 | | ... | 08-03-2014 @ 19:52 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Interesting ideas to consider thanks guys | ||
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