OK, at this point I need clarification on a few things, because you haven’t really told us anything about yourself, and that makes a difference in terms of how you should approach this. What are YOUR current 1rm’s in these lifts? And how many weeks until the competition?
Alrite. I never did 1rm’s in any of these lift before. but my max for all of the lift are
bench press: 100kg (5rep)
deadlift: 100kg (8rep)
squat: 80kg (6rep)
The competition is on 14th may. One more month. I am comfortable with the challenge on bench press but not so confident for deadlift and squat. I do bench press and deadlift every week but not squat and the reason of it is because i have herniated disc. But until today i did some squat and with the right technique and approach i dont feel it hurts my herniated disc very much. Hope this helps. Thanks!
So you’ve got less than a month until the competition. I see no reason to do much absolute strength work, as you won’t be able to make substantial improvements between now and then. Also, your maximal strength will not suffer over the course of 4 weeks. You could avoid the gym entirely, eat like shit for 4 weeks and barely lose any strength. So dedicating a lot of your time and effort to this comp specifically will be just fine.
Your squat is awful, and your deadlift isn’t much better. You won’t be competitive in either event, unless everyone else is very weak too lol. How is the competition judged? Is it total reps between all 3 lifts, or can you win anything by just being good at one event?
I’d worry more about the fact that you bench more than you squat before anything else
Yeah i know my deadlift and squat is pretty awful. And plus my herniated disc i cant be fully push 100%. But i’ll try my best in this. So umm whats ur best suggestion to train in this one month?
The point will be calculate like this:
Ex bench press: 40kg / 77kg (bodyweight) x reps
Same goes to deadlift and squat. Add up all the point and thats ur total point.
I know haha. Cant really push to my maximum since the day i had herniated disc.
Then I would say completely ignore the squat, because you suck at it. I would honestly just skip that event and focus on the other 2. Between now and the competition, work up to an AMRAP set twice a week for each lift. It’s all about conditioning, since you’re strong enough to handle the working weights.
Not really an excuse man. You just have to learn to work with it. If you strengthen up around it, you can still do just about anything. Btw, you guys, hasn’t alpha had a broken foot for like a year now and still setting crazy pr’s and shit?
To be fair, a grown ass man that looks and performs like a world class athlete working out with a bum foot is different than a teenager squatting with a herniated disk
I have two herniated disks in my lower back. Unless weight training and strength are lower to moderate level hobbies/passions (or if you’re a paraplegic pro bencher), it’s not much of a reason to have your upper body stronger than your lower body.
Only through mindset man. If that were the case, no one else would train. What he does now kind of determines what he does in the future
To be clear, I was in no way endorsing having a shitty squat lol. i was just thinking he could be doing other stuff (lunges, split squats, etc) to strengthen his lower body til his back was healthy
Edit: I just now realized that OP never actually stated his age. For some reason I’ve been working under the assumption that he was like 15-16 this whole time lol.
Haha. Im actually 24 years old. Whats the best thing u think i should do in this 1month? Gain as much strength as possible on squat and deadlift perhaps?
I’m pretty sure this has been answered multiple times by multiple people throughout this thread. The general consensus seems to be… Train the challenge multiple times a week.
BUT you keep going back to this. If you want to keep building strength than that’s fine. But this is NOT a pure strength challenge and shouldn’t be trained as such.
^^^^^^^^^^
One more time…
Run the challenge and do Tabata training. Forget about strength training for the month. You’ll improve your conditioning/work capacity/lactic threshold. This will allow you to do more work when you return to strength training after the challenge.
Thankss!!
Only thing with tabata is to make sure you’re doing quality reps in the time allotted and not just jumping around and shit. Go hard for the time, but make sure you stay tight and move effectively. Also, I personally would train with about 10 kilos more than the challenge to make it easier when you actually do it.
Just theorizing- but training for speed like this should be done at the load you’re expected to perform at, shouldn’t it?
In the cycle of the squat-
-
Starting position
-
squatting down
-
stop
-
push back up to start
So, to optimize each element you want to train to move at the best rate of speed for that element, per the load. By overloading, you wouldn’t be training to move at the best rate per load.
This observation is based on training for speed work on squats and deads using a tendo unit. A heavy squat at X does not equal a fast squat at 1/2X. Its definitely easier, but not necessarily much faster.
Anyways- try to reduce cycle time to get the most number of cycles per unit of time- squats per minute.
You won’t vomit, but a part of you will definitely die. Love this thread.
Do you mean doing the challenge or reading the responses here?