thats what i’ve been trying to do. except not the standing on it thing - but i should do that. if my ankles are up to it / can learn to be up to it.
that one is for you pch. i kind of independently came up with the idea… but of course it is obvious once you think of it…
The flips look fun!
got to the deload of 5/3/1 front squats. resetting maxes next time (2.5kg increase). enjoying it okay.
reading:
http://www.scribd.com/doc/22136207/Dinosaur-Training
it is really speaking to me. about training alone so that you can concentrate. about heavy singles being worthwhile. about volume being worthwhile. just a bunch of stuff fitting together around the central themes of CONCENTRATION and GIVING EVERY SINGLE REP EVERYTHING YOU HAVE GOT.
just wrote out 5/3/1 for bench and will start that tomorrow. oddly enough my max bench seems to be the same as my max front squat so easy enough to run my last months numbers with bench lolz.
do people really do 5/3/1 for deadlift?
dinosaur training…
when you lift a body in wrestling or martial arts… when you lift a heavy rock… your back will round. dinosaurs have strong backs so they can lift with a rounded back safely.
everything i thought i knew…
i think i might have gone to the extreme re: your lumbar back will always be one of the first areas to overtrain since there is less muscle mass so basically… leave it the hell alone. i think it might well be time for me to train some deadlifts more frequently. maxed at 95kg the other day. lifted it for 4 singles though so have more in me. i bet i could do two plates but i freak out about back rounding (which i probably don’t need to since i’m so anteriorly tilted i don’t think i could actually round if i tried).
hmm.
5/3/1 ftw. people have only been saying that for…
years.
lol.
oh. i’m sure it is temporary and stuff…
but i think i’ve gone off oly lifting for a bit.
i wanna be a dinosaur for a while.
i wanna be freaky strong.
[quote]alexus wrote:
i wanna be freaky strong.[/quote]
I love it.
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I’ve modified 5/3/1 for the deadlifts. I don’t like doing them for super high reps as it really does kill my lower back, so I’ve capped myself at prescribed reps for the max weight then just do a few sets there.
So, if you’re supposed to do 150x5+, I do 150x5 for three sets. Keeps my back happier and I’m still getting in the rep work.
Freaky strong sounds good to me. Maybe you just need another little break from oly???
bodyweight: 60kg
november 6 2010, 40kg (front squat 1RM)
january 3, 2011, 42.5kg
april 27, 2011, 45kg for 2 singles
june 23, 2011, crashed and burned on RSR 3x3 second set @ 42.5kg
october 25, 2011, 47.5kg
bodyweight 66.5kg
january 3, 52.5kg
bodyweight 68kg
current max tested @ 50kg. might get 52.5kg on a good day.
i know OBJECTIVELY my numbers suck…
but how about with respect to PROGRESS?
in other words…
am i doing something wrong (i should be able to make more rapid progress) or do i just need to keep on doing what i’m doing and in about 10 years i might be sorta kinda strongish??
heh bird.
i at least want to be strong. by strength standards. strong. i want a 1.5 bodyweight deadlift. more than bodyweight squat. i want to be stronger than the athletic 18 year olds who don’t have much history of strength training. right now they are just a bit (but not heaps) stronger than me… i want to be stronger than them, dammit, i deserve it.
not terribly ambitious…
once i’ve got that i know i’ll immediately aim for more.
pixie - yeah, i really dont’ think my back could handle such high deadlift volume. though… i’m coming to some realizations about my back…
minimal… i think i’ve figured it out…
I need to be more assertive with my coach. Actually… I don’t want him to be my coach. There it is. I’ve had the chance to see the people he coaches over time… And for the most part people don’t get better - they move more weight as their technique gets sloppier and he shakes their hand because they moved more weight. I’ve tried to discuss why I want to do things differently (e.g., why I want to keep my hips down for the first pull even though it means I power less weight that way) and he either can’t or won’t listen and / or discuss.
It is my fucking back and if I do what he says (and I did do this for several months) I injure it.
I don’t trust his opinion on whether a lift is better or worse or much the same because he doesn’t seem to care about bar path he only seems to care about weight moved.
I’ve learned that I’m not alone when it comes to preferring to train alone. I’ve learned that concentration is important. Warmups are really crucially important for me with respect to technique and technique is really crucially important for me with respect to whether I get the weights I’m capable of when I’m on form. I can’t concentrate when people are telling me what to do, telling me what they think, chatting about how wonderful it is that more girls are lifting. I need space. And that is okay. I do want to train with them sometimes - but I need to assert myself. That is YOUR opinion but I’m doing things my way. I’m not a know-all. I do seek constructive criticism (e.g., on these boards). But if someone dictates and doesn’t discuss that isn’t constructive. It is positively destructive for me.
BBB Assistance fucking rocks!!! The high volume is magic! Focus on every rep as fucking perfect as can be. That is what I need. Light weight, yeah, but it is work alright!
I’m piking pretty badly on my planks. If I clench my butt hard as I can it pulls out the pike so I’m in perfect position. Oddly enough I’m having trouble clenching my butt without my knees locking to hyperextension… Need to work this because I need to clench my butt!!
TVA / internal obliques. Gotta clench this too!! Pelvic floor for good measure! You don’t need (jolly well shouldn’t have to) crunch (activate rectus abdominus) to do this… I need to work on holding my core stable. I’m not doing this properly at all… I really do believe that the variability in whether I get my 1RM or not has to do with the way I hold myself.
I’ve done some reading because there are some great articles on this site about TVA activation / core stability. I’m interested to follow Kimba’s journey on this, too… I’m going to do my own little experiments… I think that the glute activation will take a load off my lumbar spine and learning to stabilize my core as strongly as I can surely can’t hurt.
There was this vid… Old black and white… Polish Olympic weightlifters doing drills. Every single rep was absolutely perfectly the same as every other single rep. They looked like automaton or machines. That is it. It requires immense focus. Concentration. That is what I want.
I think I’m back on track…
[quote]alexus wrote:
It is my fucking back and if I do what he says (and I did do this for several months) I injure it.
I don’t trust his opinion on whether a lift is better or worse or much the same because he doesn’t seem to care about bar path he only seems to care about weight moved.
[/quote]
You absolutely need to be done with him. Yesterday.
"technique is really crucially important for me with respect to whether I get the weights I’m capable of when I’m on form. "
Alexus you are fighting a losing battle, just like you want to work on your “core”, your technique
is also your “core belief system”, dont change what you believe in.
Hang tuff!
You know what to do…get that coach away from you. You might even find a GOOD coach after a while of doing your thing on your own.
I’m so glad you’ve found your groove again!
I’m not all about the high reps for 531 DLs either. I tend to just stick to 6 when it says 5+. I don’t really care if it’s not what I’m supposed to do or not optimal, it’s what I do (a sentiment I think you understand, lol).
Totally agree with everyone about the coach. Drop him, if you can’t trust him, you won’t learn from him, and it’s a waste of time.
claps Do what works for you, alexus! If he’s not listening to you, how you feel about the lifts and what you’re trying to accomplish, then he’s not the coach for you.
And yeah, the BBB Assistance work is kick-ass for pure volume and drilling the movement. I’ve lowered the total reps on DLs in these too, as I found I can be a bit too ambitious and end up hurting for a couple days.
Keep up the good work!
Well you know my bias already, I’m all about technique myself but to each their own. Also it sounds like the lazy way of coaching, he doesn’t have to think as long as he just sees the numbers increasing, blah! Just tell him to hold the camera for you 
I know how you feel. Sometimes I feel like Im hardly progressing or going backwards with my training. Sometimes you just need to change things up, or sometimes you just need to keep plugging away.
Im with the rest of the gang… sack the coach. You dont need him.
Also, your invited to join the party in my new training log; “Bird Cage 2. Aviar dreams”. Heaps of useful tips and motivation in there.
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Lexy woo, where are you?
I really need my Lexi fix…Hope you are well!!!