[quote]jjackkrash wrote:
I agree with DCA–ride it until you actually miss a 5, 3, or 1, then test and reset based on a new 90% training max. My bet is you miss a 5 before you miss a single. [/quote]
I agree with this. I took it to almost that point just prior to my meet in early December and went at least one cycle getting just the reps.
You’ve primed yourself to these weights now work it!
x4
And yet another PR.
The reps have to go down eventually. But you’re not outside the parameters of the program until you start missing the prescribed reps.
Great work!
Okay guys, that sounds pretty convincing. I’ll ride it out for another cycle or two until i miss.
Cycle 7-Week 3-Day 4
Squat
5x210
3x240
4x270 (+3 PR)
1x295 (+10lbs)
5x10x170
HS Leg Press
5x10x380
I think a name change might be in order. Maybe…PR_Joe? Great progress!
[quote]JoeGood wrote:
Okay guys, that sounds pretty convincing. I’ll ride it out for another cycle or two until i miss.
Cycle 7-Week 3-Day 4
Squat
5x210
3x240
4x270 (+3 PR)
1x295 (+10lbs)
5x10x170
HS Leg Press
5x10x380
[/quote]
nice! you still have a ways to ride out these squats. How much rest did you take after your 4x270 before you did 295?
[quote]LittleStrick wrote:
I think a name change might be in order. Maybe…PR_Joe? Great progress![/quote]
Well its easier when you start out small and weak like I did.
[quote]soldog wrote:
[quote]JoeGood wrote:
Okay guys, that sounds pretty convincing. I’ll ride it out for another cycle or two until i miss.
Cycle 7-Week 3-Day 4
Squat
5x210
3x240
4x270 (+3 PR)
1x295 (+10lbs)
5x10x170
HS Leg Press
5x10x380
[/quote]
nice! you still have a ways to ride out these squats. How much rest did you take after your 4x270 before you did 295?[/quote]
Some where between 1.5 and 2 minutes, George. I probably should have given it a couple of more minutes but I’m pretty impatient.
[quote]LittleStrick wrote:
I think a name change might be in order. Maybe…PR_Joe? Great progress![/quote]
Mighty Joe may be appropriate.
[quote]ecogenx wrote:
[quote]LittleStrick wrote:
I think a name change might be in order. Maybe…PR_Joe? Great progress![/quote]
Mighty Joe may be appropriate.[/quote]
I like that.
And Joe, it is all relative. At 285#, my numbers still suck.
[quote]JoeGood wrote:
Well its easier when you start out small and weak like I did.[/quote]
Not where you start but where you finish. (Confucius? Buddha? Buckaroo Bonzai? Maybe the Bear?)Who cares. Bottom line is you doin real good and have made real improvement. Keep it up.
great work Joe.
nice squats.
Hi there Joe. I’m just breezing in again. Why are you disappointed with the money set? It looks like you are making progress. Is it supposed to be more? I don’t know much about 5/3/1 because it looks like it requires way too much thinking but if you’re making progress, it must be working right? Besides, didn’t one of the guys here say that they’d find you and eat you if you don’t do 5/3/1. He said it to me anyway.
[quote]ouroboro_s wrote:
Hi there Joe. I’m just breezing in again. Why are you disappointed with the money set? It looks like you are making progress. Is it supposed to be more? I don’t know much about 5/3/1 because it looks like it requires way too much thinking but if you’re making progress, it must be working right? Besides, didn’t one of the guys here say that they’d find you and eat you if you don’t do 5/3/1. He said it to me anyway. [/quote]
Its more of an isue that I “think” I should be hitting more reps. Because frankly I’m arrogant and see not getting more reps as failure.
Weekend Training
Sat.
Rack Pulls
225x10, 315x5, 405x5, 500x5x5, 405x5, 315x5, 225x5
Sunday
3.5 mile run* very slow, still sore from rack pulls.
Video of the Rack pulls to follow
damn video
JoeGood wrote:
damn video
gotta love those tiny little chips on the end of 5 big plates!
nice work Joe!
Rack pulls above the knee are great for traps and maybe mid back. Rack pulls at - or below - the kneecap work upper back low back, glutes and hamstrings. If you can do a weight in a rack pull from below the knees for 3-5 reps, it’s a good bet you can get it and possibly more from the floor. They’re ego-busters, though because you don’t have the speed from the floor to get through the weak spot around the knees so the poundage usually has to be reduced.
[quote]DaCharmingAlbino wrote:
Rack pulls above the knee are great for traps and maybe mid back. Rack pulls at - or below - the kneecap work upper back low back, glutes and hamstrings. If you can do a weight in a rack pull from below the knees for 3-5 reps, it’s a good bet you can get it and possibly more from the floor. They’re ego-busters, though because you don’t have the speed from the floor to get through the weak spot around the knees so the poundage usually has to be reduced.[/quote]
Tony, I have to use my Rack Pulls for trap and mid back work because the set up at my gym is so screwed up. We don’t have cages, we only have those HS things I’m using. In the video I’m standing with two 25lb plates under each foot but I tried three one time and my feet kept slipping.
I’ve considered doing Rack Pulls in the smith machine but I feel dirty every time I do. I’d like more range of motion but every work around I come up with has an issue of its own.
My gym has a fit if I moved the aerobics steps down into that area. Oh and those Rack Pulls also tend to hit my glutes somehow.
“…feel dirty every time I do…” made me laugh out loud.
Sorry - I didn’t know you were simply working with what you had.
I’ll shut up now.
Joe, that is a crazy amount of plates on that bar.