LH's Powerbuilding Routine - Page 3

whitney06 · 02-23-2008, 02:32 AM

cool. so my strength wont go down from if i only do deads every two or three weeks?

**Liftin'heavy** · 02-23-2008, 03:11 AM

Quote:

Originally Posted by whitney06

cool. so my strength wont go down from if i only do deads every two or three weeks?

It didn't for me. Actually my pull got stronger because I wasn't killing my cns. I believe deadlifting is very hard on it, especially if you are squatting heavy on the same day.

BoostNmuscle · 02-23-2008, 08:22 AM

Deadlifting for 15 something weeks in a row left me with a hernia and a horrible CNS while I was doing so. Stupidity on my part. Even tho its been 6mo. since surgery I still cant pull anything decent from the floor, rack deads are OK. nothing great though. If I could do it all over again I would do exactly what LH recommends here, pull every 2 or 3 weeks and everything will stay good

whitney06 · 02-24-2008, 02:32 AM

sounds great, thanks guys!

jon cole · 02-25-2008, 05:44 AM

So what should be the frequency of deadlifiting?
when i deadlift heavy it's difficult to deadlift even once every two weeks.
It's a big problem for me.
And another question, should i manage no deadlift period, actually my lower back is painful, and i don't have any passion for deadlifiting.

**Liftin'heavy** · 02-26-2008, 02:26 AM

Quote:

Originally Posted by jon cole

So what should be the frequency of deadlifiting?
when i deadlift heavy it's difficult to deadlift even once every two weeks.
It's a big problem for me.
And another question, should i manage no deadlift period, actually my lower back is painful, and i don't have any passion for deadlifiting.

If you plan on competing, I would say yes you need to pull every once in awhile. However, my first powerlifting meet I didn't train my deadlift at all and I hit a 50lb PR.

ThePunisher · 05-19-2008, 06:54 PM

Hey Mike when you did your 3 sets of 5 to 7 reps or 3 to 5 reps did you use the same weight in each set, like how did you go about monitoring your progress, like say you did 3 sets of bench in the 5 to 7 rep area, what would you do, 250 for 7 260 for 6 270 for 5 or something like 265 for 7 then 6 then 5? Or something differen?

**Liftin'heavy** · 05-20-2008, 02:46 AM

Quote:

Originally Posted by ThePunisher

Hey Mike when you did your 3 sets of 5 to 7 reps or 3 to 5 reps did you use the same weight in each set, like how did you go about monitoring your progress, like say you did 3 sets of bench in the 5 to 7 rep area, what would you do, 250 for 7 260 for 6 270 for 5 or something like 265 for 7 then 6 then 5? Or something differen?

If I were hitting 5-7's, I would pick a weight, say 250... it's a weight that I know I can get for 7 but it should be a hard 7 reps. As I hit the other sets I've allowed some room for fatigue, that where 5 reps comes in. I try and keep the reps between that range. Now if I hit 3sets of 7, the weight is too light and I need to up it. Your goal is the 7th rep but you are allowing yourself to only get 5. Does it make sense? I'm not always best at describing things.

ThePunisher · 05-20-2008, 07:59 PM

Quote:

Originally Posted by Liftin'heavy

If I were hitting 5-7's, I would pick a weight, say 250... it's a weight that I know I can get for 7 but it should be a hard 7 reps. As I hit the other sets I've allowed some room for fatigue, that where 5 reps comes in. I try and keep the reps between that range. Now if I hit 3sets of 7, the weight is too light and I need to up it. Your goal is the 7th rep but you are allowing yourself to only get 5. Does it make sense? I'm not always best at describing things.

Ok cool, so its kinda like how 5x5 is set up, like with keeping the weight the same each set, and until all 5 reps are met in each set, then its time to move up in weight. However, say you have the 3 sets of 5 to 7 reps with 250 pounds, you get a hard 7 on the first, 6 on the second and then 5 on the third, what do you do the following week? stay at 250 and make sure you get at least 1 more rep in one of the three sets? like, get 250 for 7 on the first, and then 7 again on the second but then 5 or 6 on the third? sorry Mike, i always had trouble monitoring progress because i never thought pyramiding was beneficial but i dont know when to add weight when the weight stays the same for each set. a perfect example was when i was doing 5 sets of 5 in squats with 385, i would get like 5 5 5 5 and then 4, so i decided to stay with the same weight for the following week. and then hopefully i would get 5 5 5 5 5, and if so i would go up to 395 the following week. is this what your talking about?

**Liftin'heavy** · 05-21-2008, 02:14 AM

Quote:

Originally Posted by ThePunisher

Ok cool, so its kinda like how 5x5 is set up, like with keeping the weight the same each set, and until all 5 reps are met in each set, then its time to move up in weight. However, say you have the 3 sets of 5 to 7 reps with 250 pounds, you get a hard 7 on the first, 6 on the second and then 5 on the third, what do you do the following week? stay at 250 and make sure you get at least 1 more rep in one of the three sets? like, get 250 for 7 on the first, and then 7 again on the second but then 5 or 6 on the third? sorry Mike, i always had trouble monitoring progress because i never thought pyramiding was beneficial but i dont know when to add weight when the weight stays the same for each set. a perfect example was when i was doing 5 sets of 5 in squats with 385, i would get like 5 5 5 5 and then 4, so i decided to stay with the same weight for the following week. and then hopefully i would get 5 5 5 5 5, and if so i would go up to 395 the following week. is this what your talking about?

Pretty much. I've always done a good job of telling how I feel and what weights to choose on a given day. You really need to learn how to listen to your body. There were times, say, when I was hitting 5-7's. If I felt like shit, or if I hadn't totally recovered from the heavy tri and shoulder day, I would drop the weight a bit and still try and keep that rep range. By doing this I was not discouraged, got the work in and I lived to fight another day.

I don't know if I would call this pyramiding. You are switching back and forth with 3-5's and 5-7's, doing each for 2-3 weeks. This keeps you from getting stale and allows you to handle heavier weights when doing the low reps. You'll get strong but remember, there's more to benching and squatting than benching and squatting. You need to hit the exercises that will bring up your weaknesses in each lift.

Hope this helped.

ThePunisher · 05-27-2008, 03:54 PM

Quote:

Originally Posted by Liftin'heavy

Pretty much. I've always done a good job of telling how I feel and what weights to choose on a given day. You really need to learn how to listen to your body. There were times, say, when I was hitting 5-7's. If I felt like shit, or if I hadn't totally recovered from the heavy tri and shoulder day, I would drop the weight a bit and still try and keep that rep range. By doing this I was not discouraged, got the work in and I lived to fight another day.

I don't know if I would call this pyramiding. You are switching back and forth with 3-5's and 5-7's, doing each for 2-3 weeks. This keeps you from getting stale and allows you to handle heavier weights when doing the low reps. You'll get strong but remember, there's more to benching and squatting than benching and squatting. You need to hit the exercises that will bring up your weaknesses in each lift.

Hope this helped.

Sorry it took me so long to respond big mike, i have been busier than hell lately, but yeah that definitely helps, i appreciate big man

**Liftin'heavy** · 05-28-2008, 02:55 AM

Quote:

Originally Posted by ThePunisher

Sorry it took me so long to respond big mike, i have been busier than hell lately, but yeah that definitely helps, i appreciate big man

Best of luck to you and hit me up if you have any more questions.

wrkn4bigmuscles · 06-01-2008, 06:20 AM

LH,

for the friday workout, can ya do just triceps then shoulders or shoulders then triceps....or did you mean to intermingle them? cause i did it how you prescribed and I loved the whole week, but rather just switch friday

**Liftin'heavy** · 06-01-2008, 11:23 PM

Quote:

Originally Posted by wrkn4bigmuscles

LH,

for the friday workout, can ya do just triceps then shoulders or shoulders then triceps....or did you mean to intermingle them? cause i did it how you prescribed and I loved the whole week, but rather just switch friday

Do what suits you. Nothing says that what I wrote is set in stone. We are all different and respond to different things. I just wrote this routine out to show everyone what I did to go from a shrimp to a big shrimp.

I hope it will help others put on the size and strength that I did.

wrkn4bigmuscles · 06-02-2008, 12:54 PM

right on, I'll admit that I love the routine, so thanks for the advice and maybe one day post up some progress i;ve made with this.

ThePunisher · 06-12-2008, 08:55 PM

hey thanks a lot LH, i appreciate it brother

sandis6410 · 08-06-2008, 09:45 AM

great training program!

02-23-2008, 08:22 AM	#53
BoostNmuscle Bantamweight Member Join Date: Feb 2006 Posts: 141	Deadlifting for 15 something weeks in a row left me with a hernia and a horrible CNS while I was doing so. Stupidity on my part. Even tho its been 6mo. since surgery I still cant pull anything decent from the floor, rack deads are OK. nothing great though. If I could do it all over again I would do exactly what LH recommends here, pull every 2 or 3 weeks and everything will stay good __________________ IA Trainee Need Quality Protein? www.trueprotein.com use discount code: FYN322 and receive 5% off purchase

02-25-2008, 05:44 AM	#55
jon cole New Member Join Date: Feb 2008 Location: willoughby; twilight zone Posts: 36	So what should be the frequency of deadlifiting? when i deadlift heavy it's difficult to deadlift even once every two weeks. It's a big problem for me. And another question, should i manage no deadlift period, actually my lower back is painful, and i don't have any passion for deadlifiting. __________________ "he lifted like a man obsessed"

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02-23-2008, 02:32 AM	#51
whitney06 New Member Join Date: Feb 2008 Location: Patoka, Illinois Posts: 11	cool. so my strength wont go down from if i only do deads every two or three weeks?

02-24-2008, 02:32 AM	#54
whitney06 New Member Join Date: Feb 2008 Location: Patoka, Illinois Posts: 11	sounds great, thanks guys!

05-19-2008, 06:54 PM	#57
ThePunisher Bantamweight Member Join Date: Mar 2007 Posts: 232	Hey Mike when you did your 3 sets of 5 to 7 reps or 3 to 5 reps did you use the same weight in each set, like how did you go about monitoring your progress, like say you did 3 sets of bench in the 5 to 7 rep area, what would you do, 250 for 7 260 for 6 270 for 5 or something like 265 for 7 then 6 then 5? Or something differen?

06-01-2008, 06:20 AM	#63
wrkn4bigmuscles New Member Join Date: Nov 2007 Location: Iraqi-Land for 15 months Posts: 6	LH, for the friday workout, can ya do just triceps then shoulders or shoulders then triceps....or did you mean to intermingle them? cause i did it how you prescribed and I loved the whole week, but rather just switch friday

06-02-2008, 12:54 PM	#65
wrkn4bigmuscles New Member Join Date: Nov 2007 Location: Iraqi-Land for 15 months Posts: 6	right on, I'll admit that I love the routine, so thanks for the advice and maybe one day post up some progress i;ve made with this.

06-12-2008, 08:55 PM	#66
ThePunisher Bantamweight Member Join Date: Mar 2007 Posts: 232	hey thanks a lot LH, i appreciate it brother

08-06-2008, 09:45 AM	#67
sandis6410 New Member Join Date: Aug 2008 Posts: 8	great training program!

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