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Scourge's powerlifting assistance routine...

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Scourge_of_God
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2004/03/22 22:47:43 (permalink)
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Scourge's powerlifting assistance routine...

New routine... Yippee!

Workout A:
Box squat 4x3
Raised d'lift 4x1
G'morning 4x3
Side-bends 4x3

Workout B:
Decline press 4x3
Overhead press 4x3
Bent-over rows or Pull-ups 4x3
Weighted sit-ups 4x6-10 (dependant on whether I can work out how to set it up with more than 35kg)

We'll see how this goes...

#1

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    Scourge_of_God
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    RE: Scourge's powerlifting assistance routine... 2004/03/23 01:17:04 (permalink)
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    quote:
    Originally posted by JohnnyFive

    On workout A: all three exercises are what I would call 'disadvantage' exercises in that they work on the principle of 'use a lower weight in an exercise that is similar but puts you at a mechanical disadvantage'. It might make sense to also include an 'advantaged' exercise which works along the principles of 'use a greater weight in an exercise that puts you at a mechanical advantage'.


    I was wondering about this... I want box squats, if only because I find them hard, so I think I can probably improve my squat quite rapidly by sorting that out. I want goodmornings 'cos they're a great assistance exercise. Box d'lifts are probably the least important in the workout - I have to use the conventional stance with the equipment available but I use the sumo stance when pulling from the floor, so the carryover from one to the other will probably be less than the other two.

    How far should I be looking to raise the bar off the floor for deadlifts? One/two/three plates, or should I vary it between workouts?
    #2
    Scourge_of_God
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    RE: Scourge's powerlifting assistance routine... 2004/03/23 15:03:54 (permalink)
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    quote:
    Originally posted by JohnnyFive

    quote:
    How far should I be looking to raise the bar off the floor for deadlifts? One/two/three plates, or should I vary it between workouts?

    You could try starting high and then working down towards the floor in three or four week blocks, one plate at a time. A lot of great deadlifters have used this kind of technique with success.


    Presumably the intention is to keep the weight the same as you reduce the number of plates, right?
    #3
    Scourge_of_God
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    RE: Scourge's powerlifting assistance routine... 2004/03/24 22:39:56 (permalink)
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    Workout B:

    Flat press: 8x20, 6x60, 3x80 (warmup - some jackass was doing bicep curls with the kit I needed)
    Decline press: 2x3x100, 2x3x110 (following jackass extrication)
    Overhead press: 3x70, 2x3x75, 3x70
    Pull ups: 3x(+15), 3x(+20), 2x3x(+25)
    Weighted sit-ups: 4x10x(+35)

    Took it quite easy today. Testing strength - Not bad methinks. Shoulders felt much better. Decline press much less awkward but still need to find a way to avoid sliding down the bench.
    #4
    Scourge_of_God
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    RE: Scourge's powerlifting assistance routine... 2004/03/26 20:28:47 (permalink)
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    Workout A:

    Box squats: 6x20, 3x60, 1x100, 3x140, 3x145, 3x150, 3x155
    Raised d'lift (12cm): 1x155, 1x180, 1x220, 3x1x230
    Wide-stance g'mornings: 1x100, 2x3x140, 2x3x145
    BB side-bends: 3x60, 3x3x50

    Testing strength. Feeling pretty good. Box squats feeling better than expected - I usually have a lot of trouble with them. Should be able to up weights pretty quickly. Not sure if wide-stance goodmornings are harder than doing them with the narrow stance or if the d'lift just took a bit out of me. Side bends are tough on the grip - Hands hurt, especially around knuckles on left hand. Will leave out COC work for a while.
    #5
    Scourge_of_God
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    RE: Scourge's powerlifting assistance routine... 2004/03/28 20:13:58 (permalink)
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    Workout B:

    Decline press: 6x20, 3x60, 1x100, 2x3x110, 3x112.5, 3x115
    Shoulder press: 4x3x70
    Weighted pull-ups: 3x(+20), 2x3x(+25), 3x(+20)
    Weighted sit-ups: 2x10x(+35)

    Pretty tough session today as I had to fit it all into just under 40 minutes (someone forgot to tell me about the clocks moving forward last night). This also meant I didn't have time to get a decent meal in me before the workout. Decline press felt strong. Shoulder press didn't. You win some, you lose some, I suppose...
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    Scourge_of_God
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    RE: Scourge's powerlifting assistance routine... 2004/03/30 19:36:53 (permalink)
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    Workout A:

    Back squat: 6x20, 3x60, 1x100, 3x140, 2x3x160
    Box squat: 3x150
    Raised d'lift (12cm): 1x150, 1x180, 1x220, 2x1x240, 1x230
    Goodmorning: 1x100, 3x140, 2x3x150, 3x140
    Side-bends: 3x60

    Took me ages to get a bench to squat onto, so focused on back squats today. Weight was quite low but I was squatting to way below depth and I've recently abandoned my belt for everything but singles, so I wasn't too disappointed. D'lift felt strong - That quarter-ton is so close I can smell it. Side-bends with a barbell are a flaming nuisance. Blow that. I'll need to find something to replace them with. Or I could just drop them.
    #7
    CHTHONIC
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    RE: Scourge's powerlifting assistance routine... 2004/03/30 19:54:54 (permalink)
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    Some VERY impressive numbers there SOG! I've probably read it before somewhere.... but how long have you been training?

    Cheers, Alex.
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    Scourge_of_God
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    RE: Scourge's powerlifting assistance routine... 2004/03/30 20:38:59 (permalink)
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    quote:
    Originally posted by CHTHONIC

    Some VERY impressive numbers there SOG! I've probably read it before somewhere.... but how long have you been training?


    Thanks...

    I started training about four years ago, but I pretty much squandered my early start by only training during term time. As such, my annual training schedule would look like: 2 months on, 1 month off, 2 months on, 1 month off, 2 months on, 4 months off. Repeat.

    When I look back at it now, sometime it makes me wonder how much stronger I could be now if I'd kept it up during the holidays. Sometimes it also makes me want to cry. Oh well... Nevermind.
    #9
    Scourge_of_God
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    RE: Scourge's powerlifting assistance routine... 2004/04/01 22:29:03 (permalink)
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    Workout B:

    Decline Press: 6x20, 3x60, 1x100, 3x110, 3x115, 3x120, 3x115
    Overhead Press: 1x60, 3x70, 2x3x75, 3x70
    Pull-ups: 1xbw, 3x(+20), 3x(+30), 3x(+25), 3x(+20)
    Weighted Sit-ups: 4x10x(+35)

    Felt pretty strong. Getting niggly aches and pains, but lifts are going up. Rest planned for the end of the coming week - Let's hope we can hold it together until then. Need to work out how to add more weight to sit-ups - They are just feckless now.
    #10
    PikeKing
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    RE: Scourge's powerlifting assistance routine... 2004/04/01 22:45:47 (permalink)
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    Nice Pullups mate!

    Do you use any oils or anything mate? Whenever I letter my usage of flax and fish oils slip all my old injuries reappear as aches and pains.
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    Scourge_of_God
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    RE: Scourge's powerlifting assistance routine... 2004/04/01 23:08:25 (permalink)
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    quote:
    Originally posted by PikeKing

    Nice Pullups mate!

    Do you use any oils or anything mate? Whenever I letter my usage of flax and fish oils slip all my old injuries reappear as aches and pains.


    Thanks...

    How do all these oils work? People keep mentioning but I've no idea what the deal is... Ideas?
    #12
    the block
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    RE: Scourge's powerlifting assistance routine... 2004/04/02 04:02:54 (permalink)
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    quote:
    Originally posted by Scourge_of_God

    Workout B:

    Decline Press: 6x20, 3x60, 1x100, 3x110, 3x115, 3x120, 3x115
    Overhead Press: 1x60, 3x70, 2x3x75, 3x70
    Pull-ups: 1xbw, 3x(+20), 3x(+30), 3x(+25), 3x(+20)
    Weighted Sit-ups: 4x10x(+35)

    Felt pretty strong. Getting niggly aches and pains, but lifts are going up. Rest planned for the end of the coming week - Let's hope we can hold it together until then. Need to work out how to add more weight to sit-ups - They are just feckless now.




    whats your reasoning for doing decline press as opposed to any other press? not many people seem to do them on here.

    also with the pull ups - what do the numbers refer to? is that 20 kg and 30 kg or number of reps?
    #13
    Scourge_of_God
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    RE: Scourge's powerlifting assistance routine... 2004/04/02 23:46:54 (permalink)
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    quote:
    Originally posted by the block

    whats your reasoning for doing decline press as opposed to any other press? not many people seem to do them on here.


    Partly because I've never really done it, so I wanted to see what it could do for me. Partly because my mini-max on the bench is quite close to my chest, normally indicative of a comparitive weakness in my shoulders. I spent some time working on my shoulders and it didn't improve my bench that much so I just wondered if my chest might be the problem. I know many people don't use the decline press, but it comes highly recommended by Scruffy, who is benching a lot more than me if I remember correctly, so I doubt it's all bad.
    quote:

    also with the pull ups - what do the numbers refer to? is that 20 kg and 30 kg or number of reps?


    3x(+30) means one set of three reps, lifting my bodyweight plus 30 kilos hanging off my dip belt.
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    the block
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    RE: Scourge's powerlifting assistance routine... 2004/04/03 03:21:27 (permalink)
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    cheers. one bit i didnt get - your mini-max on bench being close to your chest? could you elaborate on that. cheers
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    Scourge_of_God
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    RE: Scourge's powerlifting assistance routine... 2004/04/03 04:37:19 (permalink)
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    quote:
    Originally posted by the block

    cheers. one bit i didnt get - your mini-max on bench being close to your chest? could you elaborate on that. cheers


    Your max is your 1RM i.e. the most weight you can press off your chest to lockout once. If you try to lift more than your 1RM you will normally find (unless it is a lot more than your 1RM) that you can lift the weight off your chest, but can't lock out with it. When doing this, the point at which the weight sticks is called your 'mini-max'. The location of your mini-max is sometimes useful for revealing your particular weakness in the bench - A mini-max that is close to your chest shows that you are either weak in your delts or pecs or you're speed off the bottom of the lift is slow. A mini-max that is close to lockout i.e. some distance of your chest, is normally indicative of comparitively weak triceps. Is that what you wanted to know?
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    kinkymisspinky
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    RE: Scourge's powerlifting assistance routine... 2004/04/03 04:50:22 (permalink)
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    SCOURGE OF GOD: THE TRUTH!!!
    he's actually quite normal.
    he smiles a lot.
    he's scared of small people.
    he's good at disco dancing.
    he's as smooth as a baby's bottom.
    #17
    Scourge_of_God
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    RE: Scourge's powerlifting assistance routine... 2004/04/03 05:00:39 (permalink)
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    quote:
    Originally posted by kinkymisspinky

    SCOURGE OF GOD: THE TRUTH!!!
    he's actually quite normal.
    he smiles a lot.
    he's scared of small people.
    he's good at disco dancing.
    he's as smooth as a baby's bottom.


    Is this the expose? I thought you could do better than that...

    I'm quite normal unless you have a lengthy conversation with me about anything intelligent.
    I smile a lot when I'm pissed. Who doesn't?
    I'm vaguely scared of crazy people. You and your sister are both crazy. And small.
    I can't dance. They made that one up.
    Yup. Almost hairless - So sue me.
    #18
    kinkymisspinky
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    RE: Scourge's powerlifting assistance routine... 2004/04/03 05:08:47 (permalink)
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    i did consider starting a thread on the general board but i'm not that cruel... but maybe i will have second thoughts...
    #19
    kinkymisspinky
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    RE: Scourge's powerlifting assistance routine... 2004/04/03 05:10:37 (permalink)
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    btw - my sis says you're nice, she approves.
    she also wants to know if you want to come to download with us. you can sleep in the middle - it'll be a scourge sandwich. mmm...
    #20
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