[quote]soldog wrote:
Elaikases wrote:
The interesting thing is the studies that show that even after long term recovery, exercise and training can cause nerves to continue to heal and recover. So hitting things like you are doing is probably the best thing you can do.
Myself, I keep thinking that some day I’ll try bench pressing something. Maybe next year when I make my adjustments to my workout. Though I’ll probably wait until doing push ups doesn’t cause me shoulder pain.
I’m impressed by how you keep after your bench.
Thanks E, On the shoulder, pushups cause me more issues after about 5. The bench only bothers me if I let it come toward my head and if I forget to keep my elbows in close to my sides. So If I can continue to improve form, I’m hopeful that I’ll be able to continue to work the bench.[/quote]
Thanks for the form pointer. I’ll keep that in mind if I start trying push-ups. Right now I have dips and overhead work for my push exercises, but figure some day I need to do the “real lift” thing with push-ups.
[quote]mday wrote:
You are getting closer and closer to needing another set of plates.
Based on the Sheiko percentages that I am using, if you are able to do 320# for 3 reps, then you are very close to a 405# max rep DL.
Keep up the good work.[/quote]
Thanks j_willy & mday!
mday - I just did a brief search to see what Sheiko percentages might be and didn’t find a table of conversions or any thing like that. Do you have a reference handy?
[quote]soldog wrote:
mday wrote:
You are getting closer and closer to needing another set of plates.
Based on the Sheiko percentages that I am using, if you are able to do 320# for 3 reps, then you are very close to a 405# max rep DL.
Keep up the good work.
Thanks j_willy & mday!
mday - I just did a brief search to see what Sheiko percentages might be and didn’t find a table of conversions or any thing like that. Do you have a reference handy?[/quote]
Elite Fitness has a lot of stuff on the Sheiko program.
I am currently doing the introductory Sheiko program (#29). In order to calculate my sets/reps I used a 405# 1rep max for my DL. In the program, they have me working up to 345# (85% of max) for 3 reps on my DL days. So, if you were able to do 320# for 3 reps fairly easily, then this is about 80-85% of your 1 rep max which would calculate out to close to 400#.
There are other 1 rep max calculators out there that can give you a good estimate. Regardless of the calculation, I think you are close to breaking the 4 plate mark on your DL. Great progress!!
[quote]mday wrote:
Elite Fitness has a lot of stuff on the Sheiko program.
I am currently doing the introductory Sheiko program (#29). In order to calculate my sets/reps I used a 405# 1rep max for my DL. In the program, they have me working up to 345# (85% of max) for 3 reps on my DL days. So, if you were able to do 320# for 3 reps fairly easily, then this is about 80-85% of your 1 rep max which would calculate out to close to 400#.
There are other 1 rep max calculators out there that can give you a good estimate. Regardless of the calculation, I think you are close to breaking the 4 plate mark on your DL. Great progress!![/quote]
I was just reading that site (instead of working - LOL) and hadn’t done that calculation 405 * 0.8 = 324
So - I now see what you are saying, if the inverse is a true predictor - then my 1 RM is around 400.
I think I’m going to continue the heavy triples approach for a while instead of testing the max. Mainly cause I don’t want to buy another set of 45’s just yet.
[quote]soldog wrote:
mday wrote:
Elite Fitness has a lot of stuff on the Sheiko program.
I am currently doing the introductory Sheiko program (#29). In order to calculate my sets/reps I used a 405# 1rep max for my DL. In the program, they have me working up to 345# (85% of max) for 3 reps on my DL days. So, if you were able to do 320# for 3 reps fairly easily, then this is about 80-85% of your 1 rep max which would calculate out to close to 400#.
There are other 1 rep max calculators out there that can give you a good estimate. Regardless of the calculation, I think you are close to breaking the 4 plate mark on your DL. Great progress!!
I was just reading that site (instead of working - LOL) and hadn’t done that calculation 405 * 0.8 = 324
So - I now see what you are saying, if the inverse is a true predictor - then my 1 RM is around 400.
I think I’m going to continue the heavy triples approach for a while instead of testing the max. Mainly cause I don’t want to buy another set of 45’s just yet.[/quote]
I know there are others on the board who are much more knowledgeable about this stuff than I am. I am not sure if the inverse is true, they can probably add their input.
From all I have read, heavy triples (especially with DL) is one of the best ways to improve strength levels.
Generally you should be able to do 3-4 reps with 90% of your max. But that will vary from one person to the next depending upon type of training. Also on your deadlift if you are not regripping on every rep then you are training your stretch reflex and it will not reflect your true 1 rep max.
[quote]Ironmantrw wrote:
Generally you should be able to do 3-4 reps with 90% of your max. But that will vary from one person to the next depending upon type of training. Also on your deadlift if you are not regripping on every rep then you are training your stretch reflex and it will not reflect your true 1 rep max.[/quote]
On the deadlift, I fully release the weight and re-grip and try to re-arch my lower back in between pulls when doing triples; but I don’t stand up and step back.
I’m not all that concerned about my 1RM right now (but that will probably change in the future). What are the benefits or penalties of either method? If there is an easy answer… If not just tell me to shut-up and keep training (with due credit to SteelyD).
I wouldn’t say there was an easy answer. In my opinion you are going to work the same muscles regardless of whether you regrip or not. It’s just that if you regrip you’re working your starting strength more. I hope I explained that correctly.
I dunno, the deadlift is a funny thing. It’s a movement that depends on the whole muscular chain from feet to hands. Any weakness along the chain can limit the 1RM.
It’s also the most CNS-intensive lift. Your CNS might be adapted to a certain weight for a triple and cut out on you when you try jumping 80 lbs.
You might be able to get a certain weight for a triple and only be able to get a single just 20 lbs higher. The only way to really know is to attempt a 1RM and see how high you can go.
I think that’s why rack pulls are good to put in the mix, since they let you use a mechanically advantageous position, use more weight and accustom the CNS to that heavier weight such that you might be able to pull it from the floor eventually.
I agree with you on the CNS thing that’s the reason I would never recommend doing a lot of heavy singles in the deadlift. It’s just too easy to overtrain.
A lot of powerlifters only work the deadlift once every few weeks (I’m talking about heavy singles here)and limit their deadlift training to technique work. By the way high rep work in the deadlift never worked for me just tore up my lower back.
[quote]Ironmantrw wrote:
I agree with you on the CNS thing that’s the reason I would never recommend doing a lot of heavy singles in the deadlift. It’s just too easy to overtrain.
A lot of powerlifters only work the deadlift once every few weeks (I’m talking about heavy singles here)and limit their deadlift training to technique work. By the way high rep work in the deadlift never worked for me just tore up my lower back. [/quote]
I hear you on the high-rep work. Right now doing 1 or 2 heavier triples every week to ten days is feeling good for me.