Delvis: weight lifting log - time to conquer

Delvis · 13 Feb 2013 at 11:33

Just using 40kg for the first cycle, then I need to decide whether to test 1RM's again, or use my current 1RM's and bump up the OHP. Seeing as I stall on it anyway, probably best not to increase it too soon otherwise I'll just stall.

EDIT:

First cycle I'm doing the following for 1RM's:

Squat 100
Deadlift 135
Bench 62.5
OHP 40

Then I either up as I said or leave them until the end of cycle 2.

***Just to note, these are lower than my current 1RM's so I can get a feel of the program and see if they are too much or not.

Morba · 13 Feb 2013 at 11:54

I'm not on about the actual number pressed, I'm on about the percentage difference between DB and BB

Freefaller · 13 Feb 2013 at 12:09

What will be your weight increase per cycle for each exercise?

Delvis · 13 Feb 2013 at 12:17

Freefaller said:
What will be your weight increase per cycle for each exercise?

From 1st to second I'm just going to use 2.5kg after some thinking. Then for cycle three I'll probably up Squat and deads to 5kg.

Morba said:
I'm not on about the actual number pressed, I'm on about the percentage difference between DB and BB

No idea mate? My OHP is terrible

Skillmister · 13 Feb 2013 at 12:18

Morba said:
I'm not on about the actual number pressed, I'm on about the percentage difference between DB and BB

What would you except them to be? BB a fair bit higher i assume?

Morba · 13 Feb 2013 at 12:24

Yeah BB being higher. My seated DB press is horrific, struggled with my 45's on monday but was repping the bb/axle at 90kg rather easily.

Delvis · 13 Feb 2013 at 12:30

Well, I can rep 18's on DB's, and probably 40 on OHP. It's getting the barbell off my chest on the first rep I struggle with.

Morba · 13 Feb 2013 at 12:31

Delvis said:
Well, I can rep 18's on DB's, and probably 40 on OHP. It's getting the barbell off my chest on the first rep I struggle with.

Its a sticking point for many people that, if you were to go from just below the chin you would find it easier and probably press more, but that wouldnt help you out of the sticking point

Delvis · 13 Feb 2013 at 12:32

Morba said:
Its a sticking point for many people that, if you were to go from just below the chin you would find it easier and probably press more, but that wouldnt help you out of the sticking point

Indeed

Once there is momentum it's fine, just that first rep is a right bugger without any leg drive what so ever

Skillmister · 13 Feb 2013 at 12:43

Morba said:
Yeah BB being higher. My seated DB press is horrific, struggled with my 45's on monday but was repping the bb/axle at 90kg rather easily.

32.5kg DBs, OHP maybe 55-60kg for same reps. Ooops

I've never done as much ohp as dumbells so expected.

Syla5 · 13 Feb 2013 at 13:45

Delvis said:
From 1st to second I'm just going to use 2.5kg after some thinking. Then for cycle three I'll probably up Squat and deads to 5kg.

....really +2.5kg to squat and DL rep maxes every 4 weeks even for you is going to be pointless.

Cycle 1 use the weights as you have outlined.
(reason, to bed in the routine and work on speed/explosiveness as has been advised)

Cycle 2 use your current rep maxes (as of now)
(reason, this is how you should start cycle 1)

Cycle 3 + add 5kg to squat and DL and 2.5kg for bench and deads.
(reason, this is how the program works to progress you)

stick to that and you will be fine.

Stop trying to over think it, confuse yourself, and get lost in the spiral of non progression due to not sticking to a program as it is outlined.

Delvis · 13 Feb 2013 at 14:10

Misquoted your email, thats what I was meant to write.

Syla5 · 13 Feb 2013 at 14:16

lol no worries. Now all you got to do is stick to the plan and lift big

Delvis · 13 Feb 2013 at 14:21

Tis the plan, be interesting to see how the first week goes anyway

MoNkeE · 13 Feb 2013 at 14:22

So it's gonna take 4 weeks of work to see a 2.5kg or 5kg increase? I'm sure I can get that on a hypertrophy routine, this seems ridiculously slow at these weights.

Delvis · 13 Feb 2013 at 14:26

You don't lift the same weights each week. Each week of the cycle is different.

MoNkeE · 13 Feb 2013 at 14:29

Yes, but the overall increase in strength (2.5kg - 5kg) is comparatively small for 4 weeks of training.

Skillmister · 13 Feb 2013 at 14:30

Adding weight. After completing each mesocycle, add 10 pounds to your squat and deadlift 1RM, and recalculate your percentages.

Don't see why you would do a strength based routine with set progression and then just ruin it by adding tiny amounts of weight, which you could add with any old routine.

Deception · 13 Feb 2013 at 14:34

I think it was LiE who had his Squat and Deadlift at 5kg, then both OHP and Bench at 2.5kg originally; I believe that's what Delvis is following.

MoNkeE · 13 Feb 2013 at 14:37

But LiE benches 160 and Deadlift's over 200kg. It's exponentially more difficult to add strength at this level, and I've always thought that is what 531 is aimed at.