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bdd814
10-20-2008, 04:32 PM
Hi, all! My name's Blondell. I tried my hand at competing in figure and had a great time, but must admit that the major food restriction did a number on me mentally!!

So, here I am, w/ my competitive nature, trying my hand at PL'ing. OH! But, there's a problem.......I have no idea what I'm doing. LOL

HELP ME!! I need a good program for someone who is new to PL'ing, but not to lifting. Any and all help will be appreciated......as long as it's sound/solid/good advice. :D I'm certain I'll have a ton of questions as time goes on so try and bear w/ me. :moon:

Donnajo
10-20-2008, 04:36 PM
Welcome B! You are gonna love PL! You should get a lot of good advice here. :)


So get in here peeps and give her advice. :evillaugh:


And to add B, now you don't have to worry about wearing makeup anymore. I still remember how you felt when we had your makeup done at the MAC counter for your show. You were so horrified.

AJ_H
10-20-2008, 04:46 PM
I'll leave most of this to the pros but a good bet for powerlifting is the westside barbell template so you'd have something like:

Sun. - DE (dynamic effort) bench day (everything is light weight here) - 9 sets of 3 reps (performed very fast - three reps in less than three secs) on bench with light weight - 55% of 1RM (only approximate figure)
- assistance (back - BO barbell rows or chins (i recommend here), shoulders - H- Roll, tris - triceps push downs, bis pull downs)

Mon. - DE squat/ deadlift day (everything is light weight here) - 9 sets of 3 reps squats, then 9 sets of 3 reps speed pulls (deads)
- assistance - (quads - not entirely sure myself maybe leg extensions, leg press something like that, l. back - weighted hypers, glutes/hams - glute ham raises/BB lunges)

Wed. - ME (maximum effort) Bench Day (heavy weight): - work up to a 1 RM on the bench (or a bench variant - e.g. close-grip, tate press, etc.)
- assistance exercises (back - BO barbell rows (i would recommend here) or chins/pull ups, shoulders - military press, tris - dips, bis - BB curls)

Fri. - ME Squat day


You can use variants of the squat, deadlift and bench such as using bands, or box squat, rack pulls, board press, tate press, etc. etc. I would highly recommend any band work especially during your speed (DE) days. You can also check the journal I started recently (see sig.) and many of the other pro lifters here about powerlifting I'm sure you'll get loadsa help.

Also since your new to power lifting, i would do what I do which is to instead of do 1RM (1 rep maxes), do this instead on your ME days: cycle: 5RM, 3RM, heavy single (but not 1 rep max), repeat. And also not do speed work until your more advanced - instead just do controlled reps (1-2 seconds for concentric contractions in sq/dl/be) of light weight for 9 sets of 3, making the day a light, recovery day. Also those DE days should be high sets and reps but not a ridiculous amount of volume (till you're more advanced) and ME days strictly speaking should be more high intensity (reps of 5 and lower). And remember - the DE days are only light.

here is a good article - more for advanced lifters but a good read nonetheless: http://www.deepsquatter.com/strength/archives/newdeep/louie2.htm

hope this helps - AH

bdd814
10-21-2008, 05:28 AM
Thanks DJ and AJ! :)

I've been looking into westside training. Is that a good start?

bdd814
10-21-2008, 08:53 AM
10/20/08
squats 5x5x90 (+15)
rows 5x5x90 (steady)
bench (touch to chest) 5x5x90 (+10)
tricep pushups 2x12
crunches 2x12

bdd814
10-21-2008, 02:34 PM
Welcome B! You are gonna love PL! You should get a lot of good advice here. :)


So get in here peeps and give her advice. :evillaugh:


And to add B, now you don't have to worry about wearing makeup anymore. I still remember how you felt when we had your makeup done at the MAC counter for your show. You were so horrified.

That was horrible!! LOLOLOL


You guys let me walk around the mall looking like a drag queen! :omg:

lil' power
10-21-2008, 02:57 PM
Welcome girl..:hello:..I think you make 5 for us PL girls on WBB. Sorefoot is here too, she just started her journal too...she's inspiring.

Also check out DJ, Lynnlynn's and my (Lil' Power's Quest...) journals. A whole lot of awesome PL guys on here you can learn a lot from just reading their journals too....

Donnajo
10-21-2008, 02:59 PM
10/20/08
squats 5x5x90 (+15)
rows 5x5x90 (steady)
bench (touch to chest) 5x5x90 (+10)
tricep pushups 2x12
crunches 2x12

So are you doing Starr's 5x5 for now.

Westside is a good place to start. There are a lot of guys on here that know a lot about it.

AJ_H
10-21-2008, 03:27 PM
Thanks DJ and AJ! :)

I've been looking into westside training. Is that a good start?


10/20/08
squats 5x5x90 (+15)
rows 5x5x90 (steady)
bench (touch to chest) 5x5x90 (+10)
tricep pushups 2x12
crunches 2x12

yeah westside is a good start and jus so you know, the latter isn't westside training.

bdd814
10-21-2008, 04:49 PM
Thanks for the help all! I found a w/o by Dave Tate while doing research. How's this?

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep

bdd814
10-23-2008, 09:28 AM
rack pullups
3x4xbw (+10)

bench
1x4x90
2x4x110 PR for REPS!!

db shoulder press
2x12x25each

alt. bicep curls
3x6x25each

Donnajo
10-23-2008, 10:56 AM
Hey B! good PR! :hello:

Lones Green
10-23-2008, 03:45 PM
Thanks for the help all! I found a w/o by Dave Tate while doing research. How's this?

Day 1 (max effort squat day)
Good Mornings: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.
Reverse Hypers: 3 sets of 8 reps using the small strap
Pull Down Abs: 5 sets of 10 to 15 reps
Straight Leg Raises: 5 sets of 15 reps

Day 2 (max effort bench day)
Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.
Lying Barbell tricep extensions: 6 sets of 10 reps
Push Downs: 3 sets of 10
One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)
Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)
Reverse Hypers: 3 sets of 8 reps using the small strap
One Leg Squats: 4 sets of 10 with each leg
Dumbbell Rows: 4 sets of 6 reps
Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)
Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 rep

thats a good start. you don't have to follow that template to the T every workout, you should be using the conjugate method.

start off with that and see how you like it. one of the big things with westside is trying things, seeing what works for you, and use what works and toss what dosent. did you find some people to lift with yet?

Donnajo
10-24-2008, 05:33 AM
Hey B. How goes it?

bdd814
10-24-2008, 03:53 PM
it's good. no training today b/c i was out car hunting.

Donnajo
10-24-2008, 03:54 PM
it's good. no training today b/c i was out car hunting.

OOOHHH! What ya gonna get? Something to drive to Atlanta with? LOL

bdd814
10-24-2008, 04:12 PM
OOOHHH! What ya gonna get? Something to drive to Atlanta with? LOL

not hardly! how 'bout something to go buy groceries and hit the laundry mat with. LOL

it's a 95 skylark. I posted a pic in my other journal. ;)

Donnajo
10-24-2008, 04:13 PM
not hardly! how 'bout something to go buy groceries and hit the laundry mat with. LOL

it's a 95 skylark. I posted a pic in my other journal. ;)

I will go check it out!

bdd814
10-25-2008, 06:18 PM
I think I've found a gym closer to me. I'll be contacting them tomorrow to get more info! :D

Donnajo
10-26-2008, 09:45 AM
I think I've found a gym closer to me. I'll be contacting them tomorrow to get more info! :D


Awesome. Let us know how it goes.

bdd814
10-27-2008, 04:59 PM
Pulldowns
90x1x5
120x1x5
135x1x5
135x1x3

OH DB Press
30x1x5
35x2x5

Seated cable rows
120x2x12

flat bench press
95x2x10

preacher curls
30x1x10
40x1x10

cable tricep ext.
60x2x10

Cardio
20 mins ss (10 on stairmill/10 on elliptical)

Donnajo
10-27-2008, 05:30 PM
Nice weight on the pulldowns. I would put the bench press first and go heavy and use the others as accessory. Are you following the template you posted yet with ME and DE days or have you not started that yet?

bdd814
10-27-2008, 08:04 PM
Nice weight on the pulldowns. I would put the bench press first and go heavy and use the others as accessory. Are you following the template you posted yet with ME and DE days or have you not started that yet?

I haven't started it. The reason I started w/ the pulldowns is that I hadn't been to the gym in a while and haven't been able to do them at home. I was looking to go as heavy as possible on them to see where I stand w/ them.


and, thanks! :D

bdd814
10-29-2008, 04:44 PM
Today's w/o was short and sweet...ok, not reall y sweet, it was challenging and my butt now hurts. :lol3:

squats
135x2x5
145x1x5
155x2x5 PR for REPS! :clap:

leg press
215x3x12

leg curls
80x1x8

rdl's
70x3x6 (could have gone at least dbl this weight :oops:)


My main focus here was my squat. I feel that I acheived what I wanted and should be able to increase that lift on my next leg day. :thumb:

bdd814
10-30-2008, 06:43 PM
flat bench
95x1x5
105x1x5
115x1x5
125x1x3
130x1x1 PR!!!! :D

one arm db rows
50x3x8

cable flies
80x3x8

seated cable rows
120x2x5 PR
100x1x5

seated db shoulder press
30x3x5


STICK A FORK IN ME! :lol:

bdd814
10-31-2008, 06:32 PM
Rdl
115x3x5 (trap is really interferring w/ this lift :mad:)

leg press
315x3x8 PR for reps

seated leg curls
110x1x12
125x1x12 PR

seated calf raises
175x1x20
195x1x20 PR


I DID NOT want to go train today! :lol: When I got to the gym (after hyping myself up in the car w/ load music) it was hot and stuffy! :ban: had to really push to get through today's training, but now it's in the record books and I'm gtg! :D

Donnajo
11-01-2008, 08:35 AM
Good job pushing yourself to go and workout. Is the gym that you are going to a powerlifting gym or commercial?

bdd814
11-01-2008, 09:06 AM
Good job pushing yourself to go and workout. Is the gym that you are going to a powerlifting gym or commercial?

It's a commercial gym. I've paid up until April and don't want to pay for another gym right now.

I'm going to start doing some trap work--to strengthen them--and hopefully, it'll help me out in that area. They've been a weak point that messes up some lifts.

lil' power
11-04-2008, 08:21 AM
Yea for all the PR's girl !!!

Donnajo
11-04-2008, 08:36 AM
It's a commercial gym. I've paid up until April and don't want to pay for another gym right now.

I'm going to start doing some trap work--to strengthen them--and hopefully, it'll help me out in that area. They've been a weak point that messes up some lifts.

I understand weak points. My triceps are my weak point in bench so I am trying to strengthen them.

We will have to chat in Atlanta the end of this month. I am excited to see you again.

Donnajo
11-07-2008, 11:56 AM
I put video up of Vicki and Lones in their journals deadlifting. check it out.

Did not get me lifting because something went wrong with the camera.

bdd814
11-07-2008, 12:28 PM
Flat bench
95x1x5
105x1x5
110x1x5
115x2x5

underhand close-grip pulldowns
100x2x12

oh db press
20x2x12

oh cable tri ext
70x2x10
60x1x10

30 mins ss

bdd814
11-07-2008, 12:29 PM
I put video up of Vicki and Lones in their journals deadlifting. check it out.

Did not get me lifting because something went wrong with the camera.

k :D

Lones Green
11-07-2008, 08:30 PM
start westside!!!!!

lil' power
11-13-2008, 06:52 PM
Where are you????

bdd814
11-14-2008, 08:26 AM
around.....it's been hard for me to get off and running b/c I'm not training at a PL gym and don't know any pl'ers in my area. I've decided to focus on building strength while training for a bb'ing show in hopes that by the time I'm done I'll have done some successful networking and found some folks to strength train with.