[quote]Eric Cressey wrote:
lavi wrote:
i think its just because i got to a relatively heavy weight? i weighed 140 and deadlifted 365, and then within 2 months using a 5x5 program it went up to 420 at 140. i cant continue such a program however as my back doesnt recover quickly enough to do fullbody workouts 3x/week. what do you recommend for learning to use my glutes and hams more?
You learned your lesson the hard way! The stronger you get, the less volume of high intensity work you can handle. It’s why cookie-cutter 5x5 programs won’t work forever. If you want to get stronger, you pick and choose your max effort work and don’t do a ton of volume. Look at what most powerlifters do: 3x3 or something comparable or just hit a heavy triple or single and call it a day. You don’t see them doing 8x3 and 5x5; leave that for the bodybuilders who really only have strength as a secondary goal.
so high rack pulls would be less draining on the lower back?
thanks
Assuming appropriate form, yes.[/quote]
Sorry to hog the Prime Time, Eric. I was actually doing 5 sets working up to a 5 rep max, which is actually less “heavy” reps than doing 3x3. ill try max triples or singles though as well. and maybe focus on rack pulls and other stuff the wsb way. I just hoped to keep deads in my routine because so far they have definately been the best for increasing my deads
Edit: Just remembered ive had the same issue with working up to a 3rm too. meh
I actually discussed supercompensation with a professor of mine today. Count on 7-17 days; I know it’s a pretty broad range, but that’s because everyone is unique and it depends on how much fatigue you’ve imposed.
I hit my last “heavy” bench session 19 days out from my upcoming meet. I’ll have another 1-2 sessions where I’ll take an opener and that’s it.
[quote]fedaykin wrote:
EC, What changes would you have made to my Bench program below? In the thread “six weeks out”. Also, can you make any suggestions as to when and how to back off for supercompensation?[/quote]
EC,
Will doing these ME squats with a close stance translate into a heavier squat(wide stance) and dead if they are working the quads much more than the posterior chain. In other words, would it be more worthwhile to just do GMs, deads, etc on ME day. Thanks again,
TR
I know there are a lot of issues that come into play that could hinder one’s ability to properly perform an overhead squat. With that said, what is the one (or two) area that you most often see as the limiting factor in performing a proper overhead squat? (i.e. excessive tightness in the shoulder region, calfs, hip flexors etc.)
I assume it means bracing but is bracing a bad thing as well?In my mind bracing and valsalva are two different things
[quote]Eric Cressey wrote:
Siff was right, and McGill has reaffirmed Siff’s original assertion.
However, the phrase “abs tight” doesn’t really say much; that could mean bracing for all we know.
bigpump23 wrote:
EC, In your D-tap you mention that sucking in the stomach is a bad idea. I remember reading some articles from Mel Siff that said it could actually cause faulty recruitment patterns. What are your thoughts about this? In the facility I work at all the other trainers run around and tell their clients “abs tight”( and i’m not talking on deadlifts, I’m talking on band movements and kickbacks), thoughts? response if you heard someone say that
