Callador's Log

[Les Hahn]

Les, sorry if you already outlined this, but what does your ramping 5s protocol look like? I took my squat from 365x5x3 to 445x5 using Madcow's ramped 5x5 method. I can attest to how effective it is.

I am basically doing that to start. I am using the Madcow spreadsheet I made to pick the weights. I started light, so I have a little room to run. Once the 5's start to run out, then I will drop to 3's and continue from there. This cycle will be longer, but I am hoping that I can collect some data that will help me plan a 12 week(ish) training cycle.

8/7
Deadlift/Light Squat

Deadlift: up to 395x4x4, 455x2, 510x2, 395x10 This was week 3 of the routine, and everything seems on track. The 510 went up really fast for both reps. I did these with a normal power bar again, so once I am hitting PR's, I will eventually jump back and see where I stand with the DL bar.

High bar squats: ramping 5's up to 275x5 Nice and easy, bumping it up 10lbs again next time.

Yates Rows: 155x3x15

Thursday is heavy closegrip bench!

[Patrick Stroup]

Why not train with the power bar and only use the dead bar at meets that use them?

[Les Hahn]

Why not train with the power bar and only use the dead bar at meets that use them?

That is pretty much what i am going to do. I think I should train with DL bar a little, since it has more whip like an olympic bar. It feels different, so I will practice with it every once and a while (for PR pulls etc). Most of the feds I will compete in (APF/WPC and UPA) both use DL bars.

[Les Hahn]

8/9

Closegrip Bench: up to 315x5... added 3 boards... 345x5, 370x5 These all went well, moving up next time.

Tricep Rope Extensions: 160x3x12 ... superset with... Reverse Flies: 100x3x15... superset with... DB Curls: 100x2x10, 110x10

Tomorrow is heavy squats.

[Patrick Stroup]

Ok so for clarification.

You're using those percents a few pages back for your dead. Madcow for your squat. What are using to cycle your other big lifts?

[Les Hahn]

Ok so for clarification.

You're using those percents a few pages back for your dead. Madcow for your squat. What are using to cycle your other big lifts?

I am using the same percentage program for OHP and DL right now. I think it would work well for squats/bench, but I don't know if I will be overdoing it. My back feels pretty trashed after the DL routine, and I just about feel recovered by Friday for some squatting. I will stick with the madcow percentages for now (although I am not really doing the madcow routine). I am just using it to help pick ramping numbers really. Ideally I will run 5's until I can't, then switch to 3's, and eventually make my way to singles. I hope to collect some good data for next time, when I will plan a 12-14 week training cycle.

As for bench, things are still up in the air. I am doing closegrips right now just to save my shoulder. I feel weaker doing them, but at least my shoulder doesn't hurt. I thought about doing the 4x4 percentage routine for bench too. My upper body seems to recover a little faster. Otherwise I will stick with the same plan I am using for the squats.

I hope that sort of clears things up.

[Les Hahn]

8/10
Squat Day

Squat: ramping 5's up to 445x5 All of these went well, so I will move it up next time.

Leg Press: 375x3x15 Moving up on these too.

Monday is week 3 for my presses!

[Tom Narvaez]

Madcow's %s for deadlifts is pretty brutal. I'm not entirely sure anyone even needs that much volume, but it is such an individual thing that it is hard to say. I've finally got my deadlift moving in recent times and it was definitely due to doing less. That said, I'm one of those people who is "not built" for the lift.

[Les Hahn]

I haven't tried the madcow percentages for DL yet. I am doing the percentage based program I mentioned earlier (4x4, 2x2 or 4x4, 1x2, 1x2). It is pretty brutal too, but I can tell it is working. It seems to be working for my OHP too, so I think I am going to do it for bench as well. Part of the reason is that I am not getting enough bench volume now that i am doing it 1x per week. Depeding on my shoulder, I might add some light high rep benching after my OHP work on Mondays. As for the squat, the madcow percentages seem good. I would try the 4x4, but I am pretty trashed after doing the DL's! :-)

[Oldster]

I am doing closegrips right now just to save my shoulder. I feel weaker doing them, but at least my shoulder doesn't hurt.

And the downside to making your close grip stronger while your shoulder heals is....................?

Lets see. I'm pretty sure bigger stronger triceps wouldn't be it......

I'm pretty sure working up and probably past your regular bench wouldn't be it.....

I'm pretty sure it wouldn't be that your shoulder heals during this time.....

Um, probably not the sense of raw power you will develop.....

Nope, not really sure what the downside is! Heh!