[quote]Chase44 wrote:
Spar I agree with you. I’m more concerned with not being able to go full go in the weight room for a while than I think my health lol. And honestly, I think this problem is just a product of a multitude of things. My dad thinks I don’t give myself enough time to rest and recover. I lift 4 days a week for football at school, Mon - Thurs. and then on top of all the 110’s, conditioning and lifting throughout the week I still can’t avoid working out and doing my own thing here at home. I might push my self to get up at 5 A.M for some light road work and an extra leg workout on friday, then eat and sleep most of the day. I’m lifting heavy quite frequently. My joints probably can use this rest and time off and I’m sure weaknesses in other areas for instance my abdomen are causes. I don’t prioritize my abs as much as I’d like. The 500 lb squat probably contributed to it as well. It was the first time I felt a half ton on my back… keep in mind I might be a well developed youngin but at barely 180 lbs ; that’s a lot of weight for my frame to support lol. I’m glad i didn’t miss the rep and I claimed the PR but because I’m an advocate of high rep squats - I don’t normally work with singles & maximal weight. (Unless its weightlifting season at school, or it’s time to max out again at the beginning and end of a month)
The point I’m making is that it’s very possible I could have strained those pelvic floor muscles coming out of the hole ; firing my hips through.
I’ll just have to wait and see if this gets any better, I was forewarned today by the doctor that it could be the beginnings of a inguinal hernia. I’m on something to reduce the inflammation of the ligaments and all down there so I’ll just have to ride it out and let coach know I guess? I’ll do what I can.
I’ll try the bulgarian split squats tomorrow with just my body weight.
Will be doing a strength circuit of primarily BW exercises. I’m off to bed, will post the workout tomorrow.
- thanks for the responses guys.
Chase[/quote]
I get what you mean. I lift 5 days a week M-F and sometimes I’ll do more on the weekends too. Honestly, once you’ve done it long enough your body adapts, your work capacity increases, and training that way becomes commonplace to the point where any less frequency feels like not enough. Rest is relative. Do what feels like rest to you.
Heavy weight on the back is heavy weight on the back. I’ve had 585# on my back before. It’s gonna be heavy and you have to be strong all over. Let the area heal but strengthen it as well.
[quote]ebomb5522 wrote:
Damn man, 500 at 177…looking at the RAW powerlifting records, you’re within 10-15 lb of it at your weight.
Looking forward to that video.[/quote]
Hey ebomb, what are you squatting now might I ask?
Saw the 198 records for my age group. I can get those before my birthday. 
What are you squatting now spar?
and back to my original question while I’m at this… I’ve managed to structure my set/rep schemes into percentages with two different variations. I need to decide which one I should make set in stone. These are the general schemes that i use, the only difference is I’ve added a progression based on percentages instead of them being auto - regulated. Most guys I know like to work up to a 3-5 rep max. I don’t. I’m young, I like to get in the solid reps and extra volume. It works for me. But I’m asking you all what could work even better? You know my style, so based on what you’re seeing in front of you - if think I should follow something totally different don’t hesitate to share your thoughts on here. If you think these progression models I’ve come up with look solid, then help me decide which one makes more sense!
I have two structures I’d like opinions on. Below is option 1
Week 1
1x8 --65%
2x6 --75%
1x4 --85%
Week 2
1x8 – 65%
1x6 – 75%
1x4 – 85%
1-2x2 – 90%
Week 3
3x6 65% 75% 85%
2x2-3 90%
Below is option 2
Week 1
1x8 - 65%
2x6 - 75%
1x4 - 85%
Week 2
1x6 – 70%
2x4 – 80%
1x2 – 90%
Week 3
3x6 65% 75% 85%
2x2-3 90%
[quote]Chase44 wrote:
What are you squatting now spar?
and back to my original question while I’m at this… I’ve managed to structure my set/rep schemes into percentages with two different variations. I need to decide which one I should make set in stone. These are the general schemes that i use, the only difference is I’ve added a progression based on percentages instead of them being auto - regulated. Most guys I know like to work up to a 3-5 rep max. I don’t. I’m young, I like to get in the solid reps and extra volume. It works for me. But I’m asking you all what could work even better? You know my style, so based on what you’re seeing in front of you - if think I should follow something totally different don’t hesitate to share your thoughts on here. If you think these progression models I’ve come up with look solid, then help me decide which one makes more sense!
I have two structures I’d like opinions on. Below is option 1
Week 1
1x8 --65%
2x6 --75%
1x4 --85%
Week 2
1x8 – 65%
1x6 – 75%
1x4 – 85%
1-2x2 – 90%
Week 3
3x6 65% 75% 85%
2x2-3 90%
Below is option 2
Week 1
1x8 - 65%
2x6 - 75%
1x4 - 85%
Week 2
1x6 – 70%
2x4 – 80%
1x2 – 90%
Week 3
3x6 65% 75% 85%
2x2-3 90% [/quote]
I’m assuming these are strength waves so you may want to consider scheming your progressions so that the reps for the ramping sets fall within the same range as the top set. You want as much strength and energy for the top set as possible. You can do lighter sets after your top set in suicide fashion like take the starting weight and do x amount of reps for x amount of sets, or you can do a second day where you take a higher rep focus. I also like that you aren’t exceeding 90% every single week. That slowed me down a bit before I realized just how close to my maxes that I was actually lifting.
This is an example of my core lift log template that I use for myself. You’re welcome to use.
let me know if that works ^
Spar, could give you me an example of how you’d restructure it? a quick layout?
i’m not saying your model is wrong necessarily. I’m just providing some methods for trial comparisons.
so lets say I’m working up to a top set of 4 at 85 %
1x4 65%
2x4 75%
1x4 85%?
I don’t really use percentages. I just autoregulate based on what I know about myself. Right now I know that for my squat I do the best with 40# jumps which is about 9% of my max. I do mainly 5x3 sometimes 5x5. So it could be like (after brief warm up) 275x3, 315x3, 355x3, 395x3, 435x3 and follow it with 2x275x10. If I feel like the last one feels too heavy then I’ll abondon the top set (hard for me to do lol). I don’t have a weekly progression model. I just increase or reduce weight the weight from the last time focusing on how I think 4th set since it could make or break my top set. Sorry I don’t really anything organized really. It seems a little chaotic (it often is) but there is a method to the madness.
[quote]Chase44 wrote:
so lets say I’m working up to a top set of 4 at 85 %
1x4 65%
2x4 75%
1x4 85%?[/quote]
I usually change the weight each set unless I am adding in volume. I would have it go
1x4 55%
1x4 65%
1x4 75%
1x4 85%
after a warmup with say 2x135x5
Just keep in mind that augmenting the poundage of each set by perfectly round amounts may not be ideal for you. As you get stronger 10% matters a lot more. Maybe 10% is too much and you’d benefit from 7%. Maybe it’s too small and 12% is more your cup of tea. These are things that only experience can teach and they are subject to change.
I’m not trying confuse you with the minutia. By all means keep it simple. Just be more self aware and don’t fixate on what a piece of writing tells you.
lol I gotcha bro. I’ve done ramps like that before. I used to stay within the 4-6 range. At least 4 no more than 6 would be my rule of thumb on every set. But I never quite liked ramping when it came to logging weekly progress. if you ramp with you method say with the 5x3 and you’re going to keep track of what you lifted, would you just record the top set and try to be it the next workout?
Thats why I figured I’d try the percentages, I figured it would make recording my progression a little easier but I’m still learning lol. Most the time I just get in there, and try to put more weight on the bar than I did before.
[quote]Chase44 wrote:
lol I gotcha bro. I’ve done ramps like that before. I used to stay within the 4-6 range. At least 4 no more than 6 would be my rule of thumb on every set. But I never quite liked ramping when it came to logging weekly progress. if you ramp with you method say with the 5x3 and you’re going to keep track of what you lifted, would you just record the top set and try to be it the next workout?
Thats why I figured I’d try the percentages, I figured it would make recording my progression a little easier but I’m still learning lol. Most the time I just get in there, and try to put more weight on the bar than I did before.[/quote]
I actually don’t write anything done. I have a really good memory especially when it comes to training. I even remember my friends’ lifts.
If you need to record it just a sample covering the focal point of the day’s training should be sufficient. For example, if you only recorded you top set of say 265x4 on bench but you know that ramp in 25# jumps then you know what else you do. The things you need focus on when reflecting on your training are the changes. Switching from high bar to low bar, squeezing upper back for 2 seconds instead of 3, cleaning 10# more than last time, more explosive with 85% on bench, etc.
I see. You’re making good, logical sense. In other words, there are more important things to record than how many sets or what reps , and that I don’t necessarily need a 3 or 4 week cycle to repeat year in and year out.
Also, do you ever take a week off from strength waves and heavy poundage to just hit some hard sets of 10+ reps? I do one core lift a day, except for squats. I usually double up on squat sessions. I might back squat my first leg day and front squat the next. Or, I’ll back squat twice and use front squats and dead lifts as an assistance.
Day 1
Bench 3-5 ramp + w.e assistance I want. Usually like a triumvirate, similar to wendlers
Day 2
Squat 4-6 ramp + w.e assistance I want.
day 3
Power Press 3-5 ramp( push press ) + w.e assistance
Day 4
Squat - Pyramid variation + w.e assistance.
That’s how I usually do it.
Look good?
Mr. ParagonA from the bodybuilding section will be supposedly dropping to shed some light on us.
Looking forward to it!
ParagonA is a very reasonable guy
I don’t necessarily take time off I usually do the heavy stuff and the volume stuff at the same time. I’ll only really avoid any particularly heavy if I feel uncomfortable with it. That said I’ve got a little bodybuilder in me.