The power lifting project
| Andy1964 |  | ... | 09-03-2014 @ 06:28 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | I've dipped back into the 531 book and there are variations within the program to add extra volume Eg first set last 3x70% 3x80% 3x90% And then 3-5 sets of 5-8 reps @70% or at a weight I can keep good form Or do Amrap Or rest pause Close grip Any others ???? I could also vary the sets and reps? This gives me the option to pick and choose what I feel like doing and some variation | ||
| Andy1964 | | ... | 09-03-2014 @ 18:19 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | 9th March singles Day awesome day at the village everybody up for it PB's being broken scotts was the stand out lift of the day amazing strength and power bar x lots 60x5 80x5 100x3 120x1 140x1 150x1 162.5x1 new pb but depth shy elected to do again 162.5x1 pb depth good well pleased on to monday 531 and first set last | ||
| SBradwell83 | | ... | 09-03-2014 @ 18:59 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | Andy1964 said:9th March singles Day awesome day at the village everybody up for it PB's being broken scotts was the stand out lift of the day amazing strength and power bar x lots 60x5 80x5 100x3 120x1 140x1 150x1 162.5x1 new pb but depth shy elected to do again 162.5x1 pb depth good well pleased on to monday 531 and first set last Cheers for your kind words Andy really enjoyed the atmosphere today and think everybody got dragged along to some really good lifts. Sink every squat like that last one pal and 170 is just around the corner. | ||
| Andy1964 | | ... | 11-03-2014 @ 16:05 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Post Edited: 11.03.2014 @ 20:57 PM by Andy1964 Monday 10/03/14Another good session at all rounders Bench Press a lot better session tonight the wendler variation first set last worked well.Got my form going a lot better not bouncing as much trying to keep tight leg drive starting to come a bit. the extra volume worked well 5x65 5x77.5 5x87.5 5x8 reps @ 70 extra 5kg worked better just right dead lift standard workout really, pleased to get 180 for 3 reps. I was tempted to go all out for 200 decided to take it slow save energy and work up to it. 5x142.5 3x160 1x180+3 Here is my first video me doing 3x160 and then 180 for 3 https://www.youtube.com/watch?v=3WgH-UQNV7E must try not to drop the bar as i did on my last rep of 180  | ||
| GATES | | ... | 12-03-2014 @ 19:49 |
 What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5647.5 kgs @ 111kgs UnEq | nice deadlifts mate | ||
| Andy1964 | | ... | 12-03-2014 @ 20:08 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Thanks dead lifting going well I think I'll be posting some good numbers in the coming months if I don't get injured | ||
| GATES | | ... | 12-03-2014 @ 20:12 |
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:Thanks dead lifting going well I think I'll be posting some good numbers in the coming months if I don't get injured just dont max out very often and you should be fine. This is my plan i used to max to often really when i think about it. Just enjoy the weights you are doing because you will never be happy with what you do otherwise trust me on that one | ||
| Andy1964 | | ... | 12-03-2014 @ 21:00 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Yes I think there is a fine line to tread thanks for the advice | ||
| Don_Caster | | ... | 12-03-2014 @ 21:37 |
 Member 1487, 53 posts SQ 255, BP 180, DL 280715.0 kgs @ 107kgs Eq | Post Edited: 12.03.2014 @ 21:41 PM by Don_Caster Andy1964 said:Monday 10/03/14 must try not to drop the bar as i did on my last rep of 180 Yes you must. A few more dints in the unprotected floor on that platform is not appreciated. | ||
| Andy1964 |  | ... | 13-03-2014 @ 11:53 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Sorry Phil won't happen again | ||
| Don_Caster | | ... | 13-03-2014 @ 17:56 |
Member 1487, 53 posts SQ 255, BP 180, DL 280715.0 kgs @ 107kgs Eq | Andy1964 said:Sorry Phil won't happen again Cheers mate. Are you deadlifting again on Friday? | ||
| Andy1964 | | ... | 14-03-2014 @ 15:11 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Yes Phil 5.30 mate ? | ||
| Andy1964 | | Friday 14/03/14 | 14-03-2014 @ 22:07 |
Project Rix Member 5192, 261 posts SQ 182.5, BP 120, DL 220522.5 kgs @ 104kgs UnEq | Deadlift 3x135 3x155 3x175 Single 190 and 192.5pb Felt really good today only issue is I dropped my first single which I need to get out of the habit of doing Second single spot on Bench press 5x77.5 3x87.5 1x97.5 Singles 100,105 Paused 5x80 3 sets The 105 matched my PB but this time flew up form tight nice pause on chest good drive up Paused presses one or two a bit ropy majority done with good form | ||
| GATES | | ... | 14-03-2014 @ 22:37 |
What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5647.5 kgs @ 111kgs UnEq | Nice pbs | ||
| SBradwell83 | | ... | 15-03-2014 @ 08:16 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | Good work Andy change your deadlift pb on your stats to 192.5 don't sell yourself short haha. | ||
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