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 Dylon Lower training.

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lowerpower25
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PostSubject: Dylon Lower training.   Thu Feb 06, 2014 4:19 pm

Ill give some history, started lifting about a year ago. squat was 420 ish, bench 225 ish (no pause) deadlift 385.(terrible), got a hold of an old culver city original westside way book from the 50's then got the westside method, my last meet was iowa reginols squat, 425, bench 278, dead, 501.
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PostSubject: Re: Dylon Lower training.   Thu Feb 06, 2014 4:21 pm

First!

Welcome to the forum man. Sounds like you have solid numbers. What weight class?

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lowerpower25
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PostSubject: Re: Dylon Lower training.   Thu Feb 06, 2014 4:22 pm

Todays training was ME Lower,
goodmorning to box, 425
rack pulls 545
deficit SLD 3x12
GHD 3x10
i went light on my accessory work because i maxed on dead on Tues an got 545 including chains.
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PostSubject: Re: Dylon Lower training.   Thu Feb 06, 2014 4:42 pm

181, i weigh 173 to 175, this summer i was 205 an made the cut an numbers have gone up since then.
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PostSubject: Re: Dylon Lower training.   Thu Feb 06, 2014 4:47 pm

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PostSubject: Re: Dylon Lower training.   Fri Feb 07, 2014 5:09 pm

Today i had Max Effort Upper
Max bench (pause) 300, almost 315
225 x18
135 x25
tri pushdowns 3x15
tri rollovers 3x8
lat pulldowns 3x12
DB rows 4x5 (ahap)
BB rows 3x8
Grip work
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PostSubject: Re: Dylon Lower training.   Mon Feb 10, 2014 12:40 pm

Saturday is an extra workout upper, an i just go in for 30 to 50 min an hit a high tempo workout that is nonstop.
Sunday i did speed pulls with 425 for 6 singles with 15 sec breaks.
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PostSubject: Re: Dylon Lower training.   Mon Feb 10, 2014 5:05 pm

2/10
Dynamic squat
320+ avg. bands 8x2
3 in deficit speed pulls 10 singles 25 sec rest
zurcher squats 3x3 (light)
GHD with plate 7x6
single leg band curls 3x10
goodmornings 3x8
reverse hyper 3x10 ss with lat pulls 3x10
core
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PostSubject: Re: Dylon Lower training.   Tue Feb 11, 2014 8:44 pm

2/11
Speed bench
155 with bands about 205 to 225 9x3
dan green speed bench 205+bands 265ish 3x3
slingshot speed bench 305 2x3 and 335 2x3
spoto presses 3x3 w/ 225
angel extensions 3x10 heavy
overhead band extensions 4x25
tri pushdowns 3x15
heavy shoulders 3x8 each,
standing rows 3x15
DB row 3x10
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PostSubject: Re: Dylon Lower training.   Wed Feb 12, 2014 8:51 pm

2/12
Today was extra lower
quick split squats 3x8
leg press squat to jump 3x8
slow eccentric to pause (5 sec) to explosive squat
135 3x5
225 3x3
315 2x3 1x1 1x1
sumo idk what there called 3x10
3 way hip series 2x30
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PostSubject: Re: Dylon Lower training.   Wed Feb 12, 2014 8:53 pm

Are you running something like a conjugate method?

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PostSubject: Re: Dylon Lower training.   Wed Feb 12, 2014 9:10 pm

yeah buddy, westside barbell, but its not actually westside barbell cuz i don't train there. lol i got most of my training from the westside method, and i use plyo training from supertraing by Verkhoshansky. an on my Dynamic bench day i use the westside way and then do what Mark bell does at ST
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PostSubject: Re: Dylon Lower training.   Thu Feb 13, 2014 5:53 pm

MAX effort
felt like shit going into today
Deadlift 560 60 lb PR
sticking point box squat 575 x2 PR by 1 rep
light hammstring work
light back work
light hip work
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PostSubject: Re: Dylon Lower training.   Thu Feb 13, 2014 6:46 pm

Woah momma... That is a big PR congrats my man! Im curious to know what your rotation is

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PostSubject: Re: Dylon Lower training.   Thu Feb 13, 2014 9:21 pm

thanks man,
monday dynamic squat
tuesday dynamic bench
wed plyo extra lower
thursday max effort lower
friday max effort upper
saturday extra upper
sunday gpp plyo extra lower

and for the rotation of max lifts i do alot of different things, goodmornings low box squat, goodmorning to box, rack pulls, basically anything that i can max i do that and same for upper i do floor press, 3 board press, 2 board press, pause bench, incline, prone bench, prone incline, anything that i can load up an go down an back up with
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PostSubject: Re: Dylon Lower training.   Thu Feb 13, 2014 10:04 pm

I like it my man. I am trying to gain ideas on variations because i want to run something like this after my meet

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PostSubject: Re: Dylon Lower training.   Thu Feb 13, 2014 10:29 pm

yeah i really like it alot, keeps boredom completly away because ur completly changing things up, an as you can probably tell from my log so far after my main movement i do basically body building, if thats not for you than don't do it, but doin this type of training is awesome, you can look up some other non linear peridizations out there. or make your own up, im going to do that after my meet this March.
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PostSubject: Re: Dylon Lower training.   Thu Feb 13, 2014 10:45 pm

I'd be interested to hear more about the plyos you're doing twice a week. I'm the resident Verkhoshanskophile around here Smile
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PostSubject: Re: Dylon Lower training.   Thu Feb 13, 2014 10:47 pm

Will wrote:
I'd be interested to hear more about the plyos you're doing twice a week. I'm the resident Verkhoshanskophile around here Smile
Debatable!

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PostSubject: Re: Dylon Lower training.   Thu Feb 13, 2014 10:56 pm

Have u read charniga's translations doe?
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PostSubject: Re: Dylon Lower training.   Thu Feb 13, 2014 11:11 pm

Sad Sad Sad  No, just Supertraining and SST

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PostSubject: Re: Dylon Lower training.   Thu Feb 13, 2014 11:49 pm

Try to read the book charniga translated I think it's up on his site (dynamic eleiko / sportivny press) It's complete gibberish. Flip to a page and you could troll starting strength for weeks...
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PostSubject: Re: Dylon Lower training.   Sun Feb 16, 2014 8:24 pm

2/14
ME upper
3 board press 345 PR by 15 lbs i feel like im hitting a stride i have hit gym PRs for 3 weeks in a row now
spoto press 225 3x8
whole ton o tris
alot of back
alittle bit of shoulders
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PostSubject: Re: Dylon Lower training.   Sun Feb 16, 2014 8:27 pm

2/15
worked up to 250 and did 8 single pauses
then just a ton of tris and back again
i was at an iowa state weight room an the weights felt heavy i had no chalk and the bar kept slipping pretty much a shit day, and also there was a track meet going on an the women were very distracting
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PostSubject: Re: Dylon Lower training.   Sun Feb 16, 2014 8:30 pm

2/16
hit some long pause squats with 315 7 to 10 sec pauses
then hit some ghd skipped plyos today little deload from that this week an ill hit it hard for three weeks hard, 5 weeks out of the meet, i start my circa max phase tomorrow, itwill be tough.....
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