This is gold! Sorry if this sucked you into my log, Paul. I just wanted to save and share this gem.
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Is this just for getting larger, faster?
Or for all goals, including strength related?
I’m not trying to argue with his point, since he is obviously wayy more experienced and knowledgeable than I am, but:
I’m not sure that I agree with “do stupid shit like hit maxes in the 1-3 rep range, and there’s literally almost no reason to ever do that”. So this is saying that the Conjugate Method with Max Effort work is stupid? Or even some 5/3/1 variants where you end up hitting a max triple on your 1’s week is stupid? The Layer System by CT where you work up to a 2RM on layer 2 is stupid?
I have found that learning to strain on maximal/near maximal weights is important for building strength.
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I think what he’s saying is in the context of getting bigger and getting some gym bro gainnzzzz
Unlikely that he’ll say the same for a strength approach and PL
I agree. I think P Carter’s advice is strictly for like physique or body building or getting bigger faster. If you want to lift “big” weights or do a Strength Sport, you need to strain that way too. Or maybe you need many low rep sets, not to failure for max force and skill in a movement. It’s not stupid to lift “special” if there is a reason for it.
But max deadlifts may not be super productive as part of a Beach Body Blast.
Also, this is what Optimal Training is really about. When you’re training to achieve more than one result you need to do Enough to make improvements in each area. Without doing too much of any one thing and interfering with everything else.
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This is for the majority of people who train like me - I want to be big, strong, and lean.
This is not for people who compete. The reality is that too many people train like they compete even when they don’t.
Fair enough, thanks for helping to clarify gents. I did not read the entire thread, but just wanted to confirm that he wasn’t making a blanket statement that there’s “literally almost no reason to ever do that” because I train this way (for much of my main lift work)! I suppose competing is one of the few reasons.
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Rest Day
30 Min Stretch & Roll Class
10 minutes on the bike, L10, 2.79 miles
Treadmill (gasp - running!), 10 minutes, 1.16 miles, 1 mile in 8:34
Elliptical, 10 min Interval, L8/i8 : L16/i16
Ab Circuit
- Ab Wheel 3 x 12
- Med Ball Blast (decline sit up with MB, chest pass ball in the air, catch and lower) 20 x 15 x 2 sets, 10 x 15
- Side Plank + Abduction 3 x 10 ea
As you can see, I ran today, and I felt great! They have a few new treadmills and they basically have leaf springs under them. They have tons of cushion and I felt zero pain or pounding on my joints. I could’ve kept running at my pace but I was bored and I really dislike running. I can’t seem to distract myself. I just think about how much further I have to go. The last time I ran I was heavier and hated every step. I was also running a 9:20 mile. I’m not sure if I’m just in better shape or the treadmill was easier than the track.
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I’m taking drastic measures to counter yesterday’s binge. I’ve only had two double protein shakes today and I intend to continue with that approach. Food will be shakes only as long as I can stand it. I also drinking copious amounts of water and coffee to keep my belly full and flush my system.
Hopefully I’ll be back at 207 by morning. I need to clear out seven pounds of junk today.
With any luck I’ll be able to take my after photos tomorrow. I’m not holding my breath, though. 
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Good luck on that quest J, sounds very boring only drinking shakes. But should do the trick.
And great running btw, I’ only just under 8 minutes on the mile. Keep at the short distances, go for both 1M and 1km timed runs maybe even quartermiles as well. That’s a great way to stay in shape.
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The running won’t make another appearance for awhile. I might do it one more time before surgery, but I don’t think it’ll be recommended while I’m in a sling.
I thought I’d run a mile to see how I felt. I was quite comfortable running at 7 mph. That was a pleasant surprise.
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I think there’s a lot to this. I don’t do much warm-up, besides just warm-up sets and maybe some light bodyweight or unilateral work - when in weight room. Same for running right now, until I start getting my speed back, I just gradually go faster on each run until I get loose enough to go hard.
It does matter - basically - higher damper setting means more air is let in, requiring more work to get the thing going - while at same time slowing down the flywheel on the recovery (catch) portion of the stroke. I generally like it higher (7 or 8) but apparently the best rowers keep it at much closer to 4/5
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Physical Therapy
I graduated from PT for my hip tonight. My left leg is within 5 lbs of my right on every category except external rotation. My left leg is stronger than my right on some movements. I guess I’m officially switching to maintenance instead of therapy.
Moving forward my leg training will be:
- reverse lunges
- lateral lunges
- step ups (focusing on the eccentric)
- lateral step ups
- RDLs
- leg press finishers
- leg curls
- calf raises
- side plank + abduction when I do abs
I’m pretty excited that I no longer have any major strength discrepancies between legs!
I still have pain so my journey isn’t over, but hopefully I can stop obsessing over this. I won’t be able to deadlift or power clean until September so I have plenty of time to build up my strength and hopefully eliminate the pain.
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Nice work staying in control of the rehab process. I know it’s hard for you to pull back but you are doing a great job brother.
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5.29.19
Woke at 208.2 lbs and I’ll call that a win!
Thanks! It took a long time to get here. I’m not sure what exactly changed with my mindset, but I’ve been able to let go of my past training. On one hand, I miss doing bilateral work because it’s faster. On the other hand, my body feels better.
Going through this and reading up on Paul’s training has reinforced what I already knew - some movements aren’t worth it. Lee Boyce has been writing about it for years. I don’t have to squat, front squat, deadlift, etc.
Don’t get me wrong - I still miss some of that, but it’s not worth more injuries.
I honestly don’t see any reason for the average gym goer to not do what I’ve been doing. Do a step up with a slow eccentric where you barely tap your heel on the ground. You’ll quickly find that it’s quite difficult without adding any weight.
These single leg movements are hard. They also force the smaller muscles to work. Those would be the muscles that are often ignored until someone gets injured.
We’re all in this for health and longevity. Maybe it’s time we actually train in a manner that reflects that.
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Speak for yourself! I have some goals to accomplish that I’m willing to sacrifice some health and longevity for! haha
I’m a long way from reaching a point where I’m happy to just maintain. I am looking forward to getting there though…if I ever do…
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I bet that if you reached a point where training a certain way or competing was a threat to your long term health and wellness then you would choose the latter and change your training.
I’m talking about risk vs reward type stuff. If you’re healthy and train the way you want then you have nothing to worry about. It’s when you’re like me and you run into injuries that sideline you for long periods of time that causes you to evaluate things. X-rays and MRIs have shown me that my hip anatomy sucks. I’ve repaired one torn labrum and the other one is currently torn. Squatting will probably continue to grind and erode my soft tissue. I’d rather stop squatting and change my training than have a hip replacement when I’m older. You can’t run or jump at all with one of those.
Some people never have to worry about these things, but I do. I still believe everyone would benefit from implementing some of the single leg stuff that I’ve been forced to do.
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I submitted my “after” photo for the challenge today. I haven’t changed much since my April check-in. Here are the changes I noticed with my measurements.
Positive Changes
- Chest skinfold is at 6.5mm, down from 8
- Abdomen skinfold is at 6.5mm, down from 7
- Quad skinfold is at 10mm, down from 12
- Chest measurement is 112cm, up from 108.5
- Waist measurement is still 89 and abdomen is one cm higher than last time
Negative Changes
- Shoulder circumference is 127cm, down from 129
- Hips measurement was 89, down from 102! (my rear is vanishing)
That pretty much sums it up. The good news is that I’ll have plenty of time to attack my legs in the coming months. I know I listed what I’ll be doing in last night’s post, but I’m probably back to a place where I can do bilateral movements which will let me add some weight. Perhaps I need a combination of light single leg movements for health and heavy bilateral movements for muscle mass. Unfortunately, I won’t be able to do anything other than leg press after shoulder surgery and that movement is questionable for hip joint health.
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Yeah, most definitely. More of a tongue-in-cheek comment than anything. I’ve been doing a lot more prehab work (lots of banded add/abductors, banded hamstrings, banded triceps, finger extenders, etc.) in order to keep lifting the way I am. If something pops up that is going to make me live in pain, you’re damn right I’ll be making some changes!
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Legs
WARM UP
Bike, 10 min L 11, 2.78 miles
SL GLUTE BRIDGE
1 x 8 ea
I pull the opposite knee to my chest and hold the up position for 10 seconds. It sucks.
REVERSE LUNGE ON SLIDERS
30 x 10 ea x 2 sets
superset with
LATERAL LUNGES ON SLIDERS
30 x 10 ea x 2 sets
I did both lunges on one leg and then the other so it was 20 reps straight.
SL KICKSTAND RDLs
30 x 10 ea x 3 sets
RFESS DROP SET OF DEATH
30 x 8 + 8 sec hold
20 x 8 + 8 sec hold
10 x 8 + 8 sec hold
BW x 0 - apparently I hit failure
SL LYING LEG CURL (50% DROPSET)
65 x 11 ea
30 x 12 ea
HACK SQUAT MACHINE (R/P)
180 x 20, 6, 4
SEATED CALVES (1.5 REPS)
45 x 20, 15
CONDITIONING
Bike, 2:1 Interval, L10/L20, 15 min, 4.14 miles
Leg curls and hack squats were to failure. Everything else was difficult and I felt fatigue but I’m not sure if that’s enough. The one thing of which I’m certain is that I don’t really want to train to failure on every set of legs. That sounds awful!
Overall, this was a good workout. I quit my cardio early. I was hungry and felt weak. I think yesterday’s starvation diet coupled with leg training really drained me.
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