Nice might have to try that 28 week one sometime, don’t think I’ve ever seen a program use 150% before. I know people have different opinions on this but what do you consider Intermediate and Advanced?[/quote]
A couple things. Time under the bar is huge. Many older texts suggest 10,000 hours to master a skill. That is a long ass time. Also, rankings play a big part. Breaking into the top 50 on plwatch I would consider intermediate. Top 10 would definitely be advanced. It is very hard to tell. I have coached college athletes that have been lifting weights since middle school and they still suck at everything. Thats almost 8 years of training experience and they still look like day 1.
In real life though, you know what is the biggest difference between beginner, intermediate, and advanced athletes? It is not rate of force production, or maximal strength, or muscle size… it is actually the speed at which they can relax after a contraction. Crazy shit, huh? If you figure out how to train that, let me know. haha.
Nice might have to try that 28 week one sometime, don’t think I’ve ever seen a program use 150% before. I know people have different opinions on this but what do you consider Intermediate and Advanced?[/quote]
A couple things. Time under the bar is huge. Many older texts suggest 10,000 hours to master a skill. That is a long ass time. Also, rankings play a big part. Breaking into the top 50 on plwatch I would consider intermediate. Top 10 would definitely be advanced. It is very hard to tell. I have coached college athletes that have been lifting weights since middle school and they still suck at everything. Thats almost 8 years of training experience and they still look like day 1.
In real life though, you know what is the biggest difference between beginner, intermediate, and advanced athletes? It is not rate of force production, or maximal strength, or muscle size… it is actually the speed at which they can relax after a contraction. Crazy shit, huh? If you figure out how to train that, let me know. haha.[/quote]
Damn. High standards. I’ve been lifting for over 10 years and am still a beginner…
Hey STB, just a question about the first bench routine. So my max right now is 205. Would I do say 155x5,165x4,175x3,185x2,195x1, then 205x1? And then for next week, Id do 205 as the first single, and say 210 for the second? Thanks in advance!
[quote]Ravenous_ wrote:
Hey STB, just a question about the first bench routine. So my max right now is 205. Would I do say 155x5,165x4,175x3,185x2,195x1, then 205x1? And then for next week, Id do 205 as the first single, and say 210 for the second? Thanks in advance![/quote]
I would say, for at least the first 2 weeks do not go over 80% for the second single. Then slowly increase all of your weights leading up to your singles by 2.5-5%, then also start shooting for 85%+ on the second single. Does that make sense? You have to take it very very slow in order to get the most out of it. If you go balls to the walls the first week, you will be very disappointed the second week. It should take about a month and a half to work up to around 95-98%. After that start hitting new singles for as long as you possibly can.
[quote]bugeishaAD wrote:
Your measurements are a quarter inch off in each bodypart. It’s not uncommon to see as much as a half inch. I wouldn’t worry about it.[/quote]
I am not really too concerned about it. I am just dealing with a pretty significant hamstring injury and need some new short term goals to keep from killing myself when I train. This will be interesting for me because I have not ever trained for size and symmetry before.
1 arm sledgey swingy’s-8lbsx5x3
Fat Bar Close Grip-
165x5
215x5
255x5
305x5
345x5
365x5
375x4<~~~~ legs got loose so everything got loose on the last rep. I was pissed. This is pretty big for me because my bench sucks.
The following were for 3 sets of 30s on/30s off- Tempo x/2/3
1 arm DB Bench-80lbs
1 arm Seated DB Shoulder Press-60lbs
Tri-Push Downs- Over Head- Green Band
Ext. Rotations-Mini x 40 reps each arm
Feeling good. Sore as hell from the 50 reps with the cambered bar yesterday.
[quote]Ravenous_ wrote:
Hey STB, just a question about the first bench routine. So my max right now is 205. Would I do say 155x5,165x4,175x3,185x2,195x1, then 205x1? And then for next week, Id do 205 as the first single, and say 210 for the second? Thanks in advance![/quote]
I would say, for at least the first 2 weeks do not go over 80% for the second single. Then slowly increase all of your weights leading up to your singles by 2.5-5%, then also start shooting for 85%+ on the second single. Does that make sense? You have to take it very very slow in order to get the most out of it. If you go balls to the walls the first week, you will be very disappointed the second week. It should take about a month and a half to work up to around 95-98%. After that start hitting new singles for as long as you possibly can.
Nice might have to try that 28 week one sometime, don’t think I’ve ever seen a program use 150% before. I know people have different opinions on this but what do you consider Intermediate and Advanced?[/quote]
A couple things. Time under the bar is huge. Many older texts suggest 10,000 hours to master a skill. That is a long ass time. Also, rankings play a big part. Breaking into the top 50 on plwatch I would consider intermediate. Top 10 would definitely be advanced. It is very hard to tell. I have coached college athletes that have been lifting weights since middle school and they still suck at everything. Thats almost 8 years of training experience and they still look like day 1.
In real life though, you know what is the biggest difference between beginner, intermediate, and advanced athletes? It is not rate of force production, or maximal strength, or muscle size… it is actually the speed at which they can relax after a contraction. Crazy shit, huh? If you figure out how to train that, let me know. haha.[/quote]
By these standards 3 of my training partners are advanced and all 3 are professional level powerlifters. I am also a beginner. These actually seem pretty fair in that light. 10Xnumber of male and female weight classes= advanced powerlifters, 50Xnumber of the same = intermediate.
Seated Box Jumps… this was nuts today
18inches to 30inches x 3 jumps
18 to 36 inches x 3 jumps
Same while holding 10lb dbs, x 2 x 3 jumps
Same while holding 15lb dbs x 3 jumps
All jumps were smooth and pretty easy. Bodyweight is 280 on the dot.
RAW Sqwatzzzz- slightly higher than parallel box
Barx2x10
135x5
225x5
315x5
405x5
500x5<~~~~ really easy but my good hamstring cramped so I stopped. No pain in the f’ed hamstring
275x2x10
315x3x10
Stretched for a while. Thank God this thing is finally getting better.
1 arm DB Bent Row- 60lbsx3x30s on/30s off- x/2/3
1 arm Scap Death Slides to Death- Mini- 3x30s on/30s off- x/x/x
Conditioning today… wow. Held a 100lb plate across my chest, while attached by shoulder harness to a prowler with 135lbs. Did 3 trips of about 150-200 feet I think? It was actaully from Andy’s truck to an audi parked about a block away. As far as real distance I have no idea. It was just long. And it just sucked.
[quote]elmore18 wrote:
Awesome lifts in here! How’s the Hammie?[/quote]
Thanks buddy. I think my hamstring is almost back to 100%. I tore my adductor magnus too and that is still giving me problems. I am just taking it easy until I am comfortable with heavy weights again. I would like to compete in the USAPL push pull nationals in september but that might be a stretch.
Threw a 30lb med ball about 10 times… I think its called a Hindu Throw? I don’t know. I picked it up from the ground and in one motion, threw it overhead behind me as hard as I could
LTT Squats-SSB-305 for 25 sets of 2 in 20:00. Did the Last 10 sets in about 6mins. Felt MUCH better than last week… so I won’t do this again for a while.
Watching Andy use a pair of Ace briefs today makes me want to throw all my shit out and buy all double ply equipment… it was that awesome. Hamstring felt great after warming up but it started cramping after rdls. Cramping is better than tearing though.
Incline Close Grip Fat Bar- 165x5, 215x5, 255x5, 275x5, 305x5, 315x5<~~~~ stopped here, might have had a little more but I didn’t feel like failing on anything today
165x3 sets of 30s on/30s off
Elbows Up Ext.-95lbsx 20, 14, 14, 12=60 total reps
Tons of hip int/ext rotation mobility work
Done. Training is kinda all over the place right now. I need to get my shit together.
Incline Close Grip Fat Bar- 165x5, 215x5, 255x5, 275x5, 305x5, 315x5<~~~~ stopped here, might have had a little more but I didn’t feel like failing on anything today
165x3 sets of 30s on/30s off
Elbows Up Ext.-95lbsx 20, 14, 14, 12=60 total reps
Seated Box Jumps- 18in to 36in- BWx3, +20lbsx3, +30lbsx3, +40lbsx3, +50lbsx2<~~~~ still had a lot of height over the box and the jumps were effortless
Parallel Box Squats-
225x5
315x5
405x5
Belt
500x5
550x5
605x5<~~~~ upper back gave out on the last one. I think this is more a technique than a strength issue
Back Ext.-25lbsx25, x35=60 total
Heel Digs- 15 pull in, hips up, 15 hips up the whole time x2=60 total reps
