Powerlifting and Crossfit: Best Lifts

[Rmtt]

Originally Posted by harris69

Dayum! You are strong as shit...I can squat 225lb like it is nothing for 10-12 reps max. I am ashamed of myself to even be here..You guys are talking 350-365 lb like it is nothing.

I've found the easiest way for me to get a rep count up on any lift is to pyramid up my weights, then one back off set.

Let's take squats. I would basically do the same weights over an over.

135 x 8-10 (warm up)
185 x 6-8 (warm up)
225 x 8
275 x 8
315 x 6
365 x 6

The drop to 225 again and spend each workout just trying to beat the previous week's reps.

Of course weight is relative, but when you can take 100lbs or more off the bar, you can rep out like crazy. Just get into a "grove" with a piston like movement....and grind them out.

You will find that your endurance goes up a lot faster than continually pushing for heavier weights.

Years ago I squatted much heavier with a belt and knee wraps. Never used knee wraps until I was using 4 plates. When I started using wraps, my weight that I was using exploded.

Honestly....I found that they were more of a "Crutch" than anything, and inflating my lift as much as they were probably helping keep things safe.

Figured that if I couldn't do that weight without the wraps, then I was using more weight than I really needed to and tempting fate. So for the last few years I had just stayed around 315 and just hitting reps. Not really trying to progress as I am built bottom heavy. My legs grow way faster than my upper body.

Also I am short, so I don't have nowhere near the range of motion you guys have to go through to hit ATG. Couple that with being a natural low bar squat guy...I'm at the bottom while you guys are probably still about midway down.

It's the only time I think where my height gives an advantage...oh and also when you are short...everything looks bigger!

[Rmtt]

Originally Posted by harris69

I have never been able to do 185 lb on OHP. I'd like to see your form on squats, and OHP. That's a shit ton of weight.

Sent you a PM.

[harris69]

Originally Posted by Rmtt

Sent you a PM.

Replied!

[harris69]

Originally Posted by Rmtt

I've found the easiest way for me to get a rep count up on any lift is to pyramid up my weights, then one back off set.

Let's take squats. I would basically do the same weights over an over.

135 x 8-10 (warm up)
185 x 6-8 (warm up)
225 x 8
275 x 8
315 x 6
365 x 6

The drop to 225 again and spend each workout just trying to beat the previous week's reps.

Of course weight is relative, but when you can take 100lbs or more off the bar, you can rep out like crazy. Just get into a "grove" with a piston like movement....and grind them out.

You will find that your endurance goes up a lot faster than continually pushing for heavier weights.

Years ago I squatted much heavier with a belt and knee wraps. Never used knee wraps until I was using 4 plates. When I started using wraps, my weight that I was using exploded.

Honestly....I found that they were more of a "Crutch" than anything, and inflating my lift as much as they were probably helping keep things safe.

Figured that if I couldn't do that weight without the wraps, then I was using more weight than I really needed to and tempting fate. So for the last few years I had just stayed around 315 and just hitting reps. Not really trying to progress as I am built bottom heavy. My legs grow way faster than my upper body.

Also I am short, so I don't have nowhere near the range of motion you guys have to go through to hit ATG. Couple that with being a natural low bar squat guy...I'm at the bottom while you guys are probably still about midway down.

It's the only time I think where my height gives an advantage...oh and also when you are short...everything looks bigger!

You know I would do back off sets occasionally, but other than that I worked out in a complete opposite manner than you. I used to pyramid down instead of up as I felt my strongest working my way down instead of up. I know everybody is different, and we all get in our comfort zones but with shorter rest intervals (2 min max) I found working my way down got me the best results. For instance I'd do couple of warm up sets to get my knees warmed up and then would go straight for my max. By doing that I had all my energy reserved for my heaviest set and didn't have to take long rest periods in between sets to do my last and the heaviest set.

Now, I just do two warm up sets, and two working sets. For instance today I am doing back. So, my first exercise today will be wide-grip pullups (3x7-8). From there I go straight to deadlifts and do two warm up sets (2x10), and then will most likely jump to 255 lb for two sets of 10. From there I go to lat pulldowns (3x10x120 lb), and my last exercise will be cable rows (3x10 of 140 lb). Since it is a back day I throw in some bicep exercises for good measure.

What do you think?

[Rmtt]

Originally Posted by harris69

No kidding...I am in Fletcher, and work in Fairview. I work out at Gold's Gym on Hendersonville Rd.

Forgot to mention, my gym hosts a natural bodybuilding show every summer at the Spartanburg Memorial Auditorium. I will let you know in advance and maybe we can hook up and meet? I competed in it a few times when it was hosted by a gym in NC. When the gym closed up, our gym owner brought it here.

It's best to catch the morning part as that is the mandatory stuff. At night..... They get a little stupid as it's the free posing part and some people kind of take it to the extreme.

[Rmtt]

Originally Posted by harris69

You know I would do back off sets occasionally, but other than that I worked out in a complete opposite manner than you. I used to pyramid down instead of up as I felt my strongest working my way down instead of up. I know everybody is different, and we all get in our comfort zones but with shorter rest intervals (2 min max) I found working my way down got me the best results. For instance I'd do couple of warm up sets to get my knees warmed up and then would go straight for my max. By doing that I had all my energy reserved for my heaviest set and didn't have to take long rest periods in between sets to do my last and the heaviest set.

Now, I just do two warm up sets, and two working sets. For instance today I am doing back. So, my first exercise today will be wide-grip pullups (3x7-8). From there I go straight to deadlifts and do two warm up sets (2x10), and then will most likely jump to 255 lb for two sets of 10. From there I go to lat pulldowns (3x10x120 lb), and my last exercise will be cable rows (3x10 of 140 lb). Since it is a back day I throw in some bicep exercises for good measure.

What do you think?

I think it looks good depending on your goals. If you were going for strength goals, I would start with Deadlifts first. But with what you are doing, it's like a pre-exhaust type of workout.

Just be careful with form on deadlift as your back is already pre-fatigued.

I've done it both ways.....its good to switch things up now and then.

Going into a meeting, but will reply to your PM soon!

[1MOREMOD]

Originally Posted by harris69

Dayum! You are strong as shit...I can squat 225lb like it is nothing for 10-12 reps max. I am ashamed of myself to even be here..You guys are talking 350-365 lb like it is nothing.

Thanks man. Thought that would be hard number to hit but apparently not. First try did 2 sets of 20. Was surprised by the 17 on bench also. I'm going round about way to get 1rm but big numbers coming someday here. Dealing with my foot and working on revamping my setup.

[Rmtt]

Originally Posted by 1MOREMOD

Thanks man. Thought that would be hard number to hit but apparently not. First try did 2 sets of 20. Was surprised by the 17 on bench also. I'm going round about way to get 1rm but big numbers coming someday here. Dealing with my foot and working on revamping my setup.

Have you been to the PT yet? Just wondering how things went.

[1MOREMOD]

Went yesterday to set up appointments but havent went. Just dealing now, loose shoes, stretching my calves.

[Rmtt]

Originally Posted by 1MOREMOD

Thanks man. Thought that would be hard number to hit but apparently not. First try did 2 sets of 20. Was surprised by the 17 on bench also. I'm going round about way to get 1rm but big numbers coming someday here. Dealing with my foot and working on revamping my setup.

I switch it up every few months. Like you said in the other thread, the CNS plays a huge role in it. I have to train to specific rep ranges for awhile before my body finds it groove.

Bench and squat are great....but I don't hit a lot of higer rep deadlifts as I feel my form suffers too much as I fatigue. So I'm afraid of injury as that is the only exercise that I'm still a little uncomfortable with even after years of working it. I feel like there is always come way I can improve my technique.

I like back-off sets as those weeks of hitting only 3 reps doesn't give you a lot of a pump feeling. I'm tired when I leave the gym, but I always try to finish a body part off with a pump set to get as much blood into the muscle.

Mentally I feel better, and I think it helps with recovery flushing the muscle with blood.

I've been toying around with the blood flow restriction bands as well over the last few months. I won't lie as it hurts, but it leaves your muscles so engorged and veins come out everywhere.

I've used it quite a few times with arms, but only once with legs. My legs were sore for almost a week after.

[1MOREMOD]

Yeah I never do high reps on dead either. Did some 15 s today and even that fired up my back too much. I basically do pyramid and then make big jump and RIP off a single.

[FlaPatsFan]

Originally Posted by 1MOREMOD

Yeah buddy

Great pic Chris!

Sry guys been mia for a bit. Family and work stuff. Still training hard tho!

[FlaPatsFan]

Originally Posted by Rmtt

Deadlifts were today for me as well.

405 X 5 - But I only counted 4 reps on my phone's app as the last rep was pretty nasty. Just let myself get out of position on the last rep and although I got it up, it was ugly.

I should have stopped. I was lucky I didn't injure myself as I could physically feel the torque across my lats being uneven.

DLs for me today Rmtt.

2 set PR....455 for 3. Most I’ve done in working sets Very pleased, I think 500 is within reach. Possibly on my next retest.

[1MOREMOD]

Dude easily, if I could do 455 for 3 wouldn't even question it. Probably 520.

[FlaPatsFan]

Originally Posted by 1MOREMOD

Dude easily, if I could do 455 for 3 wouldn't even question it. Probably 520.

I like your optimism brother!

At this rate I should be able to hit triples of 475 soon.

When you doing your total? Or you on the bench for a bit with your foot?

[1MOREMOD]

I'm not sure now been doing reps and messing around with setup so bit backwards now.

[FlaPatsFan]

Originally Posted by 1MOREMOD

I'm not sure now been doing reps and messing around with setup so bit backwards now.

Roger that. Healing is most important

[1MOREMOD]

I think 1200 is reasonable but not the way I want, 500 dead and 400 squat may not happen. Bench will likely give me 30-40lbs or wiggle room

[FlaPatsFan]

Originally Posted by 1MOREMOD

I think 1200 is reasonable but not the way I want, 500 dead and 400 squat may not happen. Bench will likely give me 30-40lbs or wiggle room

Your bench is strong, not sure I can get to 300 with my shoulder. We even on Deads, but Squats are my JAM! Hoping for 435-440 next retest. I think we both can do it!

#1200Club

[harris69]

Originally Posted by Rmtt

Forgot to mention, my gym hosts a natural bodybuilding show every summer at the Spartanburg Memorial Auditorium. I will let you know in advance and maybe we can hook up and meet? I competed in it a few times when it was hosted by a gym in NC. When the gym closed up, our gym owner brought it here.

It's best to catch the morning part as that is the mandatory stuff. At night..... They get a little stupid as it's the free posing part and some people kind of take it to the extreme.

Never been to a BBing show. Yeah, I am up for it.

[1MOREMOD]

That's all I was good at until late in life. Squat and dead never pushed until did meets in my 30s. Can pause 275 for multiple sets of 4 on bench.

[FlaPatsFan]

Originally Posted by 1MOREMOD

That's all I was good at until late in life. Squat and dead never pushed until did meets in my 30s. Can pause 275 for multiple sets of 4 on bench.

Nice, you jerk....haaaa