[quote]sfp wrote:
Thanks for the encouragement on bench. It’s nice to see improvements no matter how small![/quote]
Amen to that. Bench has always been a thorn in my side.
[quote]sfp wrote:
I actually supersetted the two. Think that makes a difference? [/quote]
I think it will. I go straight from the bench to the incline. Its a related movement. I try to do my big lifts first, then the lifts that support them, then the rest. I look at the Incline, while not entirely a BIG lift, still a bit more than accessory.
The way I look at it is supersets are for stamina/time saving. If Im not worried about that and what Im actually trying to do is strength train, I stay away from them. I will SS say dips/plate raises or something like that.
It’s all about the little steps. So when a big step comes along it’s super sweet. Keep up the solid work, you’ll wrestling soon.
[quote]63Galaxie wrote:
sfp wrote:
I actually supersetted the two. Think that makes a difference?
I think it will. I go straight from the bench to the incline. Its a related movement. I try to do my big lifts first, then the lifts that support them, then the rest. I look at the Incline, while not entirely a BIG lift, still a bit more than accessory.
The way I look at it is supersets are for stamina/time saving. If Im not worried about that and what Im actually trying to do is strength train, I stay away from them. I will SS say dips/plate raises or something like that.
[/quote]
Good point. Need to think about that more.
Not that I am an expert, or even a qualified amateur, but I have to agree with 63G. Personal experience is that supersets fry me. I think that there is often some overlap in the muscles being hit, even if just stabilizers. Also, your body is now trying to recover 2 areas, instead of being able to focus on one.
I use them , again, like 63G said, as a time saver…and to get that last zap on my muscles at the end of my workout. Just my half pence.
[quote]sfp wrote:
I actually supersetted the two. Think that makes a difference? A couple weeks ago I had no problem getting more than ten reps on 135, so I was surprised to be so tuckered out.
[/quote]
I think the purpose of supersetting exercises for the same body part (like flat and incline bench) is to use the first to pre-exhaust some muscles so that the focus muscle works harder.
I like to use supersets of antagonistic exercises like bench and rows. This allows the pecs to rest while you’re working the lats, and vice versa, and you can get more work in in less time. It also gives you more of a metabolic workout, if that’s what you’re after. Several authors, like Thibadeau (sp?), have written about this in the articles.
I stopped doing this for exercises like squats and deadlifts now that I’m focusing more on lifting heavy (for me) weight. Before, when I was doing lighter weights and 8x8 sets I’d even do squats and deads, but as I progressed the weight I got to the point that even with the lighter weight I couldn’t handle it anymore (not from muscle fatigue, but from oxygen debt.
[quote]mathineer wrote:
I think the purpose of supersetting exercises for the same body part (like flat and incline bench) is to use the first to pre-exhaust some muscles so that the focus muscle works harder.
I like to use supersets of antagonistic exercises like bench and rows. This allows the pecs to rest while you’re working the lats, and vice versa, and you can get more work in in less time. It also gives you more of a metabolic workout, if that’s what you’re after. Several authors, like Thibadeau (sp?), have written about this in the articles.
I stopped doing this for exercises like squats and deadlifts now that I’m focusing more on lifting heavy (for me) weight. Before, when I was doing lighter weights and 8x8 sets I’d even do squats and deads, but as I progressed the weight I got to the point that even with the lighter weight I couldn’t handle it anymore (not from muscle fatigue, but from oxygen debt.[/quote]
I’ve read about the fatiguing thing with supersetting, as well as time compression, which is why I typically do it. Being two fairly different exercises, I didn’t figure the low rows would impact my incline much, but you probably have a point with the oxygen debt.
5/3/1 Squat day! More than a week since I last squatted, so I was rarin’ to go.
Squats: BWx5, 135x3x2 (wu), 215x3, 245x3, 270x6, 205x11
Hack squats: 185x15, x14, x12
Hanging leg raises: BWx10x2, BWx12
Pretty happy with my efforts on squats this time around. Up until now, if I was ever unsure about my ability to complete a squat rep, I would stop the set there. This time I wanted to really get six reps. I was very tired on the 5th (and actually rested a few seconds at the top of the 4th and 5th), but told myself I was going to go for a 6th, and grunted my way through it. After it was over, the guy next to me said “that looked painful.”
Hack squats completed the frying process until my legs were completely near-puking toast. Felt great. I gave the same guy tips on improving his squat form (goblet squats, stance, etc.)…imagine that: me giving squat from advice.
So, 270x6, same number of reps as last time (both PRs), which was at 255. 1RM calculates out at 323 which is about an 18 lb. gain. Like Skid mentioned yesterday, the 3x/week really has me excited each time I’m in the gym. Can’t wait for military on Friday.
Nice work!
[quote]sfp wrote:
5/3/1 Squat day! More than a week since I last squatted, so I was rarin’ to go.
Squats: BWx5, 135x3x2 (wu), 215x3, 245x3, 270x6, 205x11
Hack squats completed the frying process until my legs were completely near-puking toast. Felt great. I gave the same guy tips on improving his squat form (goblet squats, stance, etc.)…imagine that: me giving squat from advice.
So, 270x6, same number of reps as last time (both PRs), which was at 255. 1RM calculates out at 323 which is about an 18 lb. gain. Like Skid mentioned yesterday, the 3x/week really has me excited each time I’m in the gym. Can’t wait for military on Friday.[/quote]
Cool! 270x6!!! Great job, Embarassed Guy!
Thanks, all. Next week is 285, and I’d like to get the same number of reps.
Skid, do you notice that you’re not feeling as beat up with 5/3/1? I do, and, where before I was probably addicted to the constant DOMS and such, I’m getting used to not having to watch how I stoop over or make other mundane movements.
Yup - I’m feeling really good right now. I think this is a slower boat to getting stronger, but that you’ll get where you want more comfortably.
edit:
I have to amend that last. I think with adequate calories ( = recovery) your rep maxes at the end of each cycle will determine how fast you are moving upwards. Could get strong pretty danged fast with perfect recovery.
Fantastic!
Cool PR on the squats,
nice work…
kmc
You seem to have found your balance. Should be able to show consistant results for some time.
Keep up the solid work, 270# you rock! 285# drop the jaw, good luck.
great work SFP. regardless of how excited you get, stick to the program. i truly think that being careful with the poundage is the key to consistent gains over time. its hard to keep the weights low when you have a great workout like that, but stick to it.
Good advice, MJ. It’s a lot different than trying to hit new a 1RM each time I go in. I’m thinking more about poundages for the next cycle, as well as exercises. I may do some band work, or some other kinds of variations on squat and bench.
Military 5/3/1:
Military: Bar x5, 65x3, 85x3, 95x3 (wu), 110x5, 125x3, 140x2, 115x7, 95x11, 95x7
I had wanted to get at least 140x3, so was very disappointed by only getting 2. I have a sticking point right about at my forehead. If I can drive it through there, I have no problem locking out. What do y’all think that might be? Weak rear lat? Weak lats period? Next cycle I’m going to concentrate on that for assistance more. Previously I could do 135x4 no problem on the military, but I was doing a lot of incline pressing at the time, so I’ll probably add more of that in as well. Of course, if anyone has any better ideas I’m all ears.
I finished up with a couple extra sets because I was so frustrated. On the plus side, I got more reps than I got last time.
Finished up with a couple of supersets:
Dips: BW+70x8, x7, x6
Cable hammer curls (using tri extension rope): 110x12, 120x15, 130x15
Chest supported DB rows: 90x10, x12, x10
Fat bar BB curls: 80x6, x7, x8, x7
Finished up with 7 more reps of plain ol’ BB curls. My goal is to have kmnyc-league forearms (right now forearms are 9 and biceps are 10.5 inches, so I’m close, if only on the proportions), and this really worked them. I used towels, but I’m looking forward to getting the Tyler grips I ordered.
I don’t know if its a better idea, but here’s some kind of idea: maybe putting in a cycle of push presses would help. The push part gets you up to the sticking point you described, and to finish the lift, at least when its heavy, the weight needs to be in very good position, as far back as possible. If nothing else, the variety might do some good.
SFP, (or anyone) I was wondering if the MPs were strict form or push and what kind of difference it would make. Also, are you taking the bar from a rack at chest height?
still looking like good training to me!