It's a Snap

Training Over 35 Lifter
821

So I followed Fischer’s program for the main lifts this week but just did nothing or my own thing for accessory since it’s kind of a week off and I was getting all the details from him on structuring the program just right.

Here were my work sets for the week:

Squat:
10/80
10/85
10/95

I fudged these weights a bit as I left my fractionals at home. I definitely need them with this program.

Bench:
10/52
10/56
10/60

DL:
10/136
10/146
10/157

With the exception of bench, 10s are very hard for me. I actually had to lower my squat 1 RM quite a bit to be able to hit the 10s in the coming cycles. In essence, the program looks like this:

Week 1: 3 (sets) x 10 (reps) at 65%, 70%, 75%
Week 2: 4 x 8 at 65%, 70%, 75%, 80%
Week 3: 5 x 5 at 65%, 70%, 75%, 80%, 85%
Week 4: 5 x 3 at 70%, 75%, 80%, 85%, 90%
Week 5: 5 reps at 80%, 4 reps at 85%, 3 reps at 90%, 2 reps at 95% and AMRAP at 100%.

Start over with increased 1 RM based on how many reps were achieved in the AMRAP phase. Also, the 1 RM is supposed to be 90%, just like 5/3/1.

The accessory work is all programmed for sets/reps as well. But only two or three accessory lifts are allowed each day. It’s probably good for me to dial it back a bit.

I’ll start logging it in earnest next week.

This weekend is my daughter’s state gymnastics meet and three hockey games. Busy time of year.

822

I’ll be watching your progress on this with interest.

I know you’re no fan of high reps, but I think you might be pleasantly surprised how much they will help you.

Your muscles will be in for a shock!

823

[quote]FarmerBrett wrote:
I’ll be watching your progress on this with interest.

I know you’re no fan of high reps, but I think you might be pleasantly surprised how much they will help you.

[/quote]

I think the variety of rep ranges will be very good for me. Definitely takes me outside my comfort level.

I spent a good deal of time in the last few weeks researching programs. Read the 5/3/1 for powerlifting book and, quite frankly, couldn’t get remotely interested in the program although I know some people on here have had great results. I am very interested in Westside but do not presently have the resources to follow that. Then I revisited Fischer’s program and got really excited about it. It will definitely challenge me.

824

And so it begins…

825

First, of all CONGRATULATIONS on achieving your deadlifting goal! I also would call that 220 pull double-body weight. For good measure, next time throw 5 more lbs. on the bar and pull it as easy as you did in the video.

That is a real bummer about Snapper Coach’s injury. 72 years old is far from washed up, and if he is the ornery type, I predict he will recover just fine. Maybe not quite as fast as you did, but he’ll be back in the gym with you before you know it. Time flies, as we both know.

As for the new program, HOLY SHIT 3 x 10! I’d have to go super low weight to make that happen. But if you are excited about it, then I’m excited for you. Go get 'em!

826

What is the big deal on 10 reps? I really don’t understand, I frequently program sets of 2x20 for myself and clients.

If it is conditioning–Seriously put your hat on backwards grit your teeth and do it.

827

[quote]FISCHER613 wrote:
What is the big deal on 10 reps? I really don’t understand, I frequently program sets of 2x20 for myself and clients.

If it is conditioning–Seriously put your hat on backwards grit your teeth and do it.[/quote]

10s are fine, but if you programmed 20s for me, I’d have to quit you, man. :wink:

828

[quote]FISCHER613 wrote:
What is the big deal on 10 reps? I really don’t understand, I frequently program sets of 2x20 for myself and clients.

If it is conditioning–Seriously put your hat on backwards grit your teeth and do it.[/quote]

Interesting question. For me, its very hard to keep my form on squats and deads for sets of 10. In order to do that, I’d have to drastically lower the weight. Not that there is anything wrong with that, but I already lift so little that such a course of action would be pretty darn demoralizing!

829

I LIKE THIS IDEA!! I DO indeed! Something meaty and fulfilling about getting at least 30 reps of something in–Brute approved!!.

I can’t follow programs due to me not wanting to follow programs, but I might borrow this sorta. Need to sort out a squat issue myself. I’d end up doing it in reverse order…wanting to get my higher %'s out of the way and beautiful before going to the lesser ones.

830

[quote]punnyguy wrote:

[quote]FISCHER613 wrote:
What is the big deal on 10 reps? I really don’t understand, I frequently program sets of 2x20 for myself and clients.

If it is conditioning–Seriously put your hat on backwards grit your teeth and do it.[/quote]

10s are fine, but if you programmed 20s for me, I’d have to quit you, man. ;-)[/quote]

20s are awesome they are more than conditioning. They put some real musculature on you.

831

[quote]Kalle wrote:

[quote]punnyguy wrote:

[quote]FISCHER613 wrote:
What is the big deal on 10 reps? I really don’t understand, I frequently program sets of 2x20 for myself and clients.

If it is conditioning–Seriously put your hat on backwards grit your teeth and do it.[/quote]

10s are fine, but if you programmed 20s for me, I’d have to quit you, man. ;-)[/quote]

20s are awesome they are more than conditioning. They put some real musculature on you. [/quote]

Better eat your wheaties Snap.

I know youve talked about your weight, and gaining didnt get you stronger, but how much did you gain to “not” notice this strength gain? Hope that made sense.

Once you do the 20s everything else will be cake. I knew a girl that did super high rep for leg press and other leg work, like 50-100 reps + (hello LIL does it) Be interested to see what would happen. You dont need this, Im just talking out loud about myself lol

832

Sorry, K, if I haven’t been around to root for you. I had computer problems. Wonderful lift and much success to you! Regarding your coach, I know he will make a great recovery!

833

[quote]FISCHER613 wrote:
What is the big deal on 10 reps? I really don’t understand, I frequently program sets of 2x20 for myself and clients.

If it is conditioning–Seriously put your hat on backwards grit your teeth and do it.[/quote]

If wearing a hat backwards will help, I’ll do it.

Unlike Kimba, I do not throw my form on high reps. The truth is that I don’t like doing reps. Plain and simple. I also find it so much harder and less enjoyable to do multiple reps at a low weight than few reps at a high weight. And to set the record straight, my first two years of serious lifting were devoted to set after set of 8-12 reps. It’s only been in the last three years that I fell in love with low-rep, high-weight lifting: POWERLIFTING! And what a great love affair it’s been.

834

[quote]Up wrote:

I know youve talked about your weight, and gaining didnt get you stronger, but how much did you gain to “not” notice this strength gain? Hope that made sense.

[/quote]

To be honest, I’m chunky at 115 lb. I have extremely tiny bone structure. I look really healthy and my best at about 110 lb.

EDIT:

And to answer your question, Up, I am not any stronger at 115 than I am at 109. Plus, anything over 114 puts me in a higher weight class in competitive powerlifting where I have to compete against higher numbers. If I gained muscle and associated strength with additional weight, I would consider it. But that hasn’t been my experience. I have an incredibly difficult time putting on muscle mass. So I don’t see any benefit in weighing more.

835

[quote]kpsnap wrote:

[quote]Up wrote:

I know youve talked about your weight, and gaining didnt get you stronger, but how much did you gain to “not” notice this strength gain? Hope that made sense.

[/quote]

To be honest, I’m chunky at 115 lb. I have extremely tiny bone structure. I look really healthy and my best at about 110 lb.

EDIT:

And to answer your question, Up, I am not any stronger at 115 than I am at 109. Plus, anything over 114 puts me in a higher weight class in competitive powerlifting where I have to compete against higher numbers. If I gained muscle and associated strength with additional weight, I would consider it. But that hasn’t been my experience. I have an incredibly difficult time putting on muscle mass. So I don’t see any benefit in weighing more. [/quote]

I hear you, Im very small bones too.I think I may look the best at about 119. The “gain” for me has been interesting, but I was told it would go just like it is, so I havent been surprised.
First I gained and it looked like fat, maybe some was fat, yea probably was, lol then I seemed to get firmer again and it looked different, then a few more pounds and same thing, but then again, I firmed up. Not sure Im making any sense whats so ever but thats what it “looked” like.

You seem to look bigger than your weight? But in a very good way, i think because your legs rock and are filled out so nice.Me at the 111 weight i looked like a bag of bones, but maybe because not much muscle. Sorry to ramble.

Bottom line is you look great.

EDIT a female lifter told me about the fluff and firm, as i call it. She is super duper strong.

836

Higher reps when programmed into a powerlifting Template serve 3 purposes.

  1. To get some conditioning and build some mass
  2. To slowly taper for a peak as you balance weight vrs volume the intensity to your body stays the same so you get used to load.
  3. To perfect form.To add to this I would rather see a form issue at lighter weight and a possible strain, than a form mess up at higher weight and a torn muscle.

Doe this make better sense as to why?

Edit

837

In your avatar you look rock-hard. Have you changed much since then?

838

[quote]cavalier wrote:
In your avatar you look rock-hard. Have you changed much since then?[/quote]

I’ve pretty much totally let myself go.

839

[quote]kpsnap wrote:

[quote]cavalier wrote:
In your avatar you look rock-hard. Have you changed much since then?[/quote]

I’ve pretty much totally let myself go.[/quote]

Considering you just set a new record deadlifting, I have a hard time picturing you as another Rosie O’donnell.

840

[quote]kpsnap wrote:

[quote]cavalier wrote:
In your avatar you look rock-hard. Have you changed much since then?[/quote]

I’ve pretty much totally let myself go.[/quote]

…Must you egg him on? lol