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Post by pastorjeff on Jan 31, 2007 15:17:14 GMT -5
I would appreciate prayers for finding a workout partner. I am starting out and really need someone to help me especially on bench days. In fact I would just settle for a spotter. Today, I couldn't get all I wanted in because I was fearful I would get stuck.
Also would like to know what you all think about this program fo all three lifts.
5X5 week one
4X4 week two
3X3 week three
2X2 week four
1X1 week five
start over again.
Jeff
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Post by Doug Parrish on Jan 31, 2007 15:25:23 GMT -5
Howdy Pastor Jeff! Glad to have you here!
First off, I'll certainly pray for the right partner be sent your way.
Second off, that extended pyramid/progressive overload, it's tried and true. Please keep in mind what I'm fixing to say is JUST my two cents.
If you're just starting out, spend a couple or three weeks at each set/rep scheme. Once you get down to the 3x3, keep on the 3 sets for 2 reps each / 1 rep each so you don't lose all volume. Singles training has worked very well for my deadlift in particular, but I always try to get in more than one single. (Wow, looking at that, it might be hard to follow.....)
5x5 for 2-3 weeks
4x4 for 2-3 weeks
3x3 for 2-3 weeks
3x2 for 2-3 weeks
3x1 for 2-3 weeks. (Hope that's easier to understand.)
Also, a 5 week wave/cycle is kind of short. If you had a comp come up all of a sudden, it might work out okay just as final prep for a meet. But if you want to add serious strength you have to be patient or you could hurt yourself.
PLEASE keep in mind this is just my two cents!
God Bless.
Doug P.
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Post by pastorjeffthomas on Jan 31, 2007 22:43:53 GMT -5
How much time do you rest between sets?
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Post by Doug Parrish on Feb 1, 2007 10:12:22 GMT -5
This is sad but true.... I only have forty minutes in which to work out, so my rest between sets is usually pretty short. 2-3 minutes for everything except my very heaviest sets. (Very heaviest...... hmmmmm..... don't know if THAT one would make it past my high school English teacher.....) :')
I'd recommend 5-8 minutes if you have the time luxury. On the highest percentages where you're doing singles, you may even space it out to mimic the wait between attempts at a meet.
God Bless.
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Post by Tom Isbell on Feb 1, 2007 21:10:22 GMT -5
I would appreciate prayers for finding a workout partner. I am starting out and really need someone to help me especially on bench days. In fact I would just settle for a spotter. Today, I couldn't get all I wanted in because I was fearful I would get stuck. Also would like to know what you all think about this program fo all three lifts. 5X5 week one 4X4 week two 3X3 week three 2X2 week four 1X1 week five start over again. Jeff I work out mostly by myself. I have found out that I can train the trainers at my gym to be liftoff men. Some of them are quite good and I have become friends with them. It just takes some time and a little more to accomplish that. |
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Post by pastorjeff on Feb 2, 2007 19:58:41 GMT -5
I tried something different today for the DL.
10 reps at warm-up
8 reos
6 reps
4 reps
3 reps X3
What do you think about this?
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Post by lovelace on Feb 2, 2007 20:14:27 GMT -5
Pastor Jeff, I am praying that God will deliver you a workout partner or allow you to witness to someone in the gym.
Give us a little background about where you are from!
God Bless, Mike
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Post by pastorjeff on Feb 2, 2007 20:19:37 GMT -5
I live in Searcy, (pronounced like sir-see) Arkansas. I tried PL about 17 years ago, but starting doing ultramarathoning instead. I accomplished or at least tried all I want to in that sport. My goal in PL is to complete in some meet. Right now my totals are very low. I am 148. My BP max (raw) is 170 SQ and DL 225. I pastor a small Southern Baptist Church. I have three children, and have been married for 16 years.
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Post by lovelace on Feb 2, 2007 20:29:18 GMT -5
Awesome Pastor. We look forward to hearing your biblical insite and we can help you with your workout.
God Bless You Brother, Mike
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Post by ted butler on Feb 14, 2007 3:37:00 GMT -5
I just found out site existed and was reading post. I have helped lots of new lifters and always gald to do so. You can email me at usapwrlifter@yahoo.com and I will respond. I am 60 years 220 lbs. and have been competing for over 20 years. I served as a community college strength coach for about 10 years. I train with two world powerlifting champions at this time. God bless, Ted.
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Post by Tom Isbell on Feb 14, 2007 9:54:44 GMT -5
Wow that is very impressive ted.
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