Rich's powerlifting log - Page 18 - Health and Fitness Forum

SBS: S-d2w4 & D-d2w4

The 455x1 deadlift went up easier than last month's (the one where I posted the video). 475 lb was too much for today, but I salvaged a PR at least. The 405x1 sumo DL was fine, but I knew I didn't have a 455x1 today to tie my sumo post-2010 PR, so I wrapped it up there. I'm breathing better on the Zercher squats; the 340x1 wasn't super hard.

Last edited by Rich Muny; 11-28-2020 at 07:38 PM.

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11-28-2020 , 06:32 PM

#427

Renton555

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Join Date: Jun 2012 Posts: 5,905

Good heart getting the PR after a fail.

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11-28-2020 , 07:37 PM

#428

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks! Yes, it's harder to come down than work up, so I was happy I was able to get the lift for sure.

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11-29-2020 , 04:21 AM

#429

arjun13

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Join Date: Jan 2008 Posts: 5,381

Quote:

Originally Posted by arjun13

Nice lift! Why did you try to tie a PR?

I'm just going to echo what I said last time! Just go 405-460-475 (or whatever you think is possible after the 460). I just don't see the point in matching a PR. It's a lot of effort for nothing.

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11-29-2020 , 04:30 AM

#430

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

I expected to get 475 lb and didn't want to jump that much from 405 lb. I also didn't want to miss 475 by going for a PR prior and not having enough left. And, I wanted to see if 455 was easier now than before. You're right....if I was planning to get 460 today, I'd have gone straight from 405 to 460.

Also, I know you post in SI. 455 lb is four 45 lb plates and one 25 lb on each side. It's a natural incremental jump in weight.

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11-29-2020 , 04:56 AM

#431

arjun13

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Join Date: Jan 2008 Posts: 5,381

Quote:

Originally Posted by Rich Muny

If 475 was your main goal and you didn't want to sacrifice some small equity there by doing 460 instead of 455, then I would have just skipped 455. Just go 405-440-475 or 380-425-475 or whatever. I don't see the point in "seeing if 455 was easier". You are already testing a 1RM/heavy single! You don't need 2 tests in a day!

Quote:

Originally Posted by Rich Muny

Also, I know you post in SI. 455 lb is four 45 lb plates and one 25 lb on each side. It's a natural incremental jump in weight.

Haha, so what? 460lb is an extra 2.5lb plate on top of that. That's hardly any extra work to do. If you had said 450 OTOH, I would have understood.

Regardless, nice lifting!

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11-29-2020 , 08:25 AM

#432

Gorilla4Sale

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Join Date: Dec 2007 Posts: 5,208

2.5lb plates are generally only acceptable when going from 495 to 500.

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11-29-2020 , 11:15 AM

#433

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

True, but at that point I wasn't leaving without a PR. I would have used fractional plates if they had them.

My sumo PR is 500 lb, for which I used 2.5 lb plates

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11-29-2020 , 11:27 AM

#434

Renton555

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While I can appreciate the expedience of adding quarters to 405 as well as the next bro, I think 455 takes a lot out of you at this stage of the game and I wouldn't ramp that close. I kind of feel like deadlift uniquely lends itself to taking a bigger jump from the last warmup than other lifts. If 475 was your goal then I'd have done 435 probably.

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11-29-2020 , 05:38 PM

#435

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

I used to train Westside style and I still utilize some of it. One thing they program is triples, increasing in weight to a 3RM, and then increasing singles to a 1RM. It's not a day with just two work sets (the 3RM and the 1RM). Rather, all the heavy sets are work sets, and that's how I typically approach 1RM day. I don't really just warm up and try to bang out a new 1RM. Even at a meet, I wouldn't open higher than my current PR.

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11-29-2020 , 05:42 PM

#436

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

11/29/2020

Bench press: 45x8, 135x8, 225x1, 255x1, 285x1 (post-2008 PR)
Sling shot bench press: 255x3, 295x1, 325xf
Push-ups: BWx64
Triset:
- DB curls: 35x25, 35x20
- DB rolling triceps extensions: 35x21x2
- DB fly: 35x20, 35x15

SBS: B-d2w4

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11-30-2020 , 04:01 AM

#437

arjun13

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Quote:

Originally Posted by Rich Muny

Renton and I were not saying to warm up and bang out a 1RM! We both said that 455 is a waste of energy. 430-475 (and all the warm up/working sets you need before) seems about right.

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11-30-2020 , 05:56 AM

#438

Renton555

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Join Date: Jun 2012 Posts: 5,905

I think what he's saying arjun is that it's more important that he get the volume associated with the 455 than that he get a PR. I personally would prefer the PR attempt and some back off singles at 445 or whatever afterward, but whatevs.

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12-01-2020 , 07:54 PM

#439

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/1/2020

Squat: 45x5, 135x5, 225x5, 315x1, 355x5x5
Sumo DL: 135x5, 225x3, 315x1, 465xf, 365x3
DL: 365x3x7
Romanian DL: 135x8x2
Leg press: 360x5, 630x12x2

SBS: S-d1w1 & D-d1w1

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12-02-2020 , 09:37 PM

#440

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/2/2020

Bench press: 48x8, 135x8, 230x5x3, 245x3
Sling shot bench press: 245x3, 280x5, 295x3
Dips: BWx18x4
Triceps extensions: 25x8, 145x8x4
Shoulder press machine: 3 sets

SBS: B-d1w1

Quote

12-05-2020 , 12:57 AM

#441

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/4/2020

Zercher squat: 135x8, 225x3, 275x8 (reps PR), 275x6x3

SBS: S-d2w1

Last edited by Rich Muny; 12-08-2020 at 12:04 AM.

Quote

12-05-2020 , 05:05 PM

#442

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/5/2020

Sumo DL: 135x5, 225x5, 335x6x2 @RPE 8
Rack pull (5”): 225x5, 315x1, 405x5x3
AB machine: 3 sets

SBS: D-d2w1

Last edited by Rich Muny; 12-08-2020 at 12:03 AM.

Quote

12-08-2020 , 12:03 AM

#443

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/7/2020

Close grip bench press: 45x8, 135x5, 185x3, 225x12, 225x10x2
Sling shot close grip bench press: 225x5, 265x10
Push-ups: BWx65, BWx40
Pull-up: BWx10
Triset:
- Curls: 30x30x2
- DB rolling triceps extensions: 30x30x2
- DB fly: 30x25x2

SBS: B-d2w1

Quote

12-08-2020 , 09:44 PM

#444

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/8/2020

Squat: 135x7, 225x5, 315x1, 375x3x4
DL: 135x5, 225x5, 315x1, 385x3x6

SBS: S-d1w2 & D-d1w2

Quote

12-11-2020 , 12:49 AM

#445

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/10/2020

Bench press: 45x8, 135x8, 185x3, 230x5x2, 245x3x3
Sling shot bench press: 245x3, 275x3, 300x2
Dips: BWx21x4
Triceps extensions: 25x8, 145x8x3
Shoulder press machine: 3 sets

SBS: B-d1w2

Quote

12-12-2020 , 12:40 AM

#446

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/11/2020

Zercher squat: 135x5, 225x3, 295x5, 295x4x3
Wide stance paused squat: 135x8, 285x8, 285x6x2

SBS: S-d2w2

Quote

12-13-2020 , 10:20 PM

#447

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/13/2020

Sumo DL: 135x5, 225x3, 335x5x3
Rack pull (5”): 225x5, 365x1

SBS: D-d2w2

My legs were quite sore from the Zercher squats on 12/11, so today I did the main exercise only, along with some light rack pulls.

Quote

12-17-2020 , 11:37 PM

#448

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/15/2020

Close grip bench press: 45x8, 135x8, 185x3, 235x7

12/17/2020

Trap bar DL: 135x5, 225x5x3
Romanian DL: 135x5x3
Hanging leg raise: BWx12x2
Leg press: 360x8x2

I finally got ahead of my recovery ability, so I'm taking a deload week.

Quote

12-19-2020 , 11:22 PM

#449

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/19/2020

Pendlay row: 135x8, 185x8x2
Bench press: 45x8, 135x8, 185x5x3
Dips: BWx8x2
Shoulder press machine: 2 sets

Deload week

Quote

12-22-2020 , 11:07 PM

#450

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

12/22/2020

Squat: 135x5c2 185x5
DL: 135x5, 225x5x2
Hanging leg raise: BWx12x2

Deload week

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