SSB isn’t the most thought out inclusion ever. Just wanted to see if some high bar or SSB would be good. I feel you about the technique being slightly different so that it throws u off. See dem dots next to the lifts it’s like a running count of the data points u give the app. So say pause squats is good then the app will be likely to prescribe in the prep phase
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I went and found this for you. I was already starting to think the same thing before I saw this.
“Contrary to popular belief, it is the adaptations that are not specific to the exact exercise used in training that determine the improvements in our ability to produce force in sporting movements. So even though we might prefer to train movements and not muscles, it is the adaptations in the muscles that allow us to improve force production in sporting movements.”
https://www.instagram.com/p/BrCg-B3A5yx/
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U can save Instagram posts now so if u have a bunch that are useful/informative they are there for reference
Makes sense. Variations put extra stress on something (specific ROM or greater ROM overall) so put extra emphasis on the muscles involved while being close enough to comp lift to have coordination carryover. Maybe is why all kinds of approaches work whether u r Dan Green doing a bunch of bodybuilding stuff to get jacked or only do close variations.
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My main takeaway from it is that comp. lift plus little or no variations and some bodybuilding stuff is probably the most efficient way to do things. Right now I do 2 work sets for bench and 2 another day with the slingshot plus some assistance work and my bench is stronger than ever. I have been totally plateaued for months while doing all sort of high volume and fancy exercises.
Don’t forget that some people just make progress no matter what they do, some people are strong in spite of the way they training rather than because of it.
lots of variations is just shooting in the dark but I think a single variation that works well for you is most of the way there. If I had to choose one each it’d be pause squat in the hole, long pause binch and pause deadlift @ floor
I remember back when I was doing RTS-style training, I was squatting 3 times a week and normally only one time was regular comp squats, I tried doing all comp squats instead with one day beltless and started seeing better progress. My squat really sucked back then too, low 400s and ugly, I had heard all kinds of stuff about the benefits of exercise variation but at that time I just needed to learn to squat properly.
Have heard stuff about adaptive resistance. Perhaps intensity/volume/rep scheme goes a long way
This is pulled off a juggernaut vid
Yeah, if you are plateauing then something needs to change but there are a lot of good lifters who do the comp lifts all the time.
Mike Israetel is the brains behind JTS training theory, not necessarily bad, but just for a different point of view Greg Nuckols was talking about combining different rep ranges (which Israetel is not a fan of) because supposedly it will prevent or delay adaptive resistance.
If you are far out from a meet you could do something like one work set on the comp lift (or close variation) and get all your volume from bodybuilding assistance stuff. Kevin Oak trains like that and it seems to be going OK:
https://www.instagram.com/p/B8ErAU4A24A/
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I would just cut out higher rep stuff in the last couple weeks before a meet and not push assistance work.
Of course none of this has to do with Sheiko Gold, unfortunately.
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Is customisable as. Havent seen what the comp prep looks like but I’m sure we’ll manage. U can add and drop exercises as you wish and it’ll track your workload / muscle group and / movement.
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3/2/2020
W4D1
Inspired by Jamal Browner’s big deadlifting at the Hybrid Showdown today.
Blood blister still there so played with some mixed grip today. Doesn’t feel half bad using actually grip strength for once.
Big sesh with lots of work. Highlight was top set 230kg for a double PB on the stiff bar (more than my best dub on a deadlift bar so far actually). Followed by work work work: stiff leg deadlifts, bench, DBs, pull ups, rows and back raises.
Just when I was talking a lot of smack to @mortdk and @MarkKO about sustainable training I overshoot intensity/ RPE.
I’ve crushed myself so lost some productive training days. Deload rest of the week. See u on the other side
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Mixed grip things. Is secure enough but could use some work. Positioning not bad either. Hook grip still preferable but nice to have a back up.
It happens. I always figured RPE is hard to get right
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I agree SSB doesnt do much for many peoples squat, but in my experience its an awesome training tool for deadlift. I think its why Thor has been doing a lot of them as he builds up for his 500+ pull attempt too.
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It does things. Magical things. Not sure if those things are high priority for me right now
Nah I’m just dum. Shoulda hit sets @ 200
If you learn from this, you’re not dumb.
See, I’m dumb AND lazy so prefer a working max and percentages. That way all I have to do is move the bar, not think. Very little good comes of me thinking.
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The most coachable athlete
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Guinea Pig Musings:
Sumo deadlifts is about positioning and tension.
Deadlift positioning has come a long way since returning from back injury. Is slightly better now than pre back injury which is saying a lot.
Could be a smidge better but I think I’ll focus on better tensioning in the coming weeks. I’m in good positions consistently so I’ll be looking at developing more force/tension in these positions. Maybe get a more explosive deadlift towards something like Jamal Browner’s. He has got positioning and tensioning perfect.
Before
After
Now
Also needa learn how to use a belt and hit some higher % to get a feel for patience off the floor on deads