Powerlifting questions.

[Mythicalbeing]

I went from doing heavy sets of 3 to a pyramid lift....at the top I hit 370 and then end with a set of 315 which I hit for 5-7, that puts me way over 400 maybe around 425? But have not yet even attempted a single heavy lift. So my question, since I haven't beat 370 yet in my pyramid is what's going on?

Do I need to be hitting boards raw?

I'm sure I will be somewhere around 460-485 with my shirt.

Pyramid goes 65%x6 75%x4 85x2 95%x1 100%x1 last set is 315x failure.

Close grip bench (elbows in) 295x3 310x3 325x3

Any suggestions?

In 3 weeks I start my shirt work, I'm going this year for my over 550lbs with shirt.

 

[Illuminati]

I went from doing heavy sets of 3 to a pyramid lift....at the top I hit 370 and then end with a set of 315 which I hit for 5-7, that puts me way over 400 maybe around 425? But have not yet even attempted a single heavy lift. So my question, since I haven't beat 370 yet in my pyramid is what's going on?

Do I need to be hitting boards raw?

I'm sure I will be somewhere around 460-485 with my shirt.

Pyramid goes 65%x6 75%x4 85x2 95%x1 100%x1 last set is 315x failure.

Close grip bench (elbows in) 295x3 310x3 325x3

Any suggestions?

In 3 weeks I start my shirt work, I'm going this year for my over 550lbs with shirt.

how do you figure a max of 400-425 with those numbers? there really is no way of determining your max without attempting a max.
where are you getting stuck in the lift? this will tell you if you need to to board work, and how many boards to use.

 

[curgeo]

I would assume you are doing linear periodization? Pyramid sets are not the best way to get stronger. If you want a max weight, try triples until they get hard and then single.

You cannot do this every week on the same exercise or your cns will shut down and not allow it. Make sure to change up the exercise you max out on every week.

If you want some good reading, look up the prilepin chart for loading on your exercises. Mel Siff and other great coaches train their athletes according to this. It tells you the optimum number of lifts per intensity level per week that you can train out without experiencing a detraining effect.

 

[Mythicalbeing]

Almost at lock out is where I get stuck. Also we have a chart in gym to calculate 1 rep max both are close.

If I went in to the gym at 315 I can do 12 reps or 350 for 6.


This is how I figured it out.
http://www.thepumpingstation.com/1repmax.html

 

[Mythicalbeing]

Curgeo...I switch between 5 sets of 3 (failure at the top) and move up accordingly, and a pyramid ever 2 months to switch it up.

 

[Devastation]

are you doing rack lockouts? if not, start doing them

 

[Mythicalbeing]

Devastation that's part of the metal melita workout....rack lock outs are a must. I get use heavy weight under rack lock outs. Gives me confidence like mad....one thing I haven't started yet though is the boards.

Should I just start hitting 5-6 board raw, or wait and do it during my shirt work?

 

[Illuminati]

i'd start doing the boards now. use as many boards as you need to get the height where you get stuck. if 5 boards is the height where you get stuck, use 5 boards. if its 6, then use six.

 

[Devastation]

do the 5 and 6 board after your shirt work

 

[Mythicalbeing]

Will and can do...5-6 board after shirt work. Thank you for the help.

 

[Parabellum]

Personaly I would not bother with the 6 boards.