One of the things I like about powerlifting is, it doesn’t lie.
We all have our strengths and weaknesses and for the most part, we hide the weak areas and pump up our strengths.
Can’t do it here.
Everyone is exposing themselves from a strength standpoint and getting a lot of support from others in the same boat.
Doesn’t matter what level you are. Even the gifted have weaknesses and they know it. Jennifer Thompson is obviously gifted but she also works her ass off. Also had major knee and spinal injuries but pushed through. Had a couple kids along the way and teaches school full time from what I can tell.
I value the transparency and the courage people have to overcome genetic, mental and injury related setbacks.
This is a great sport in many ways. Some very interesting folks are attracted to it.
[quote]Oldman Powers wrote:
One of the things I like about powerlifting is, it doesn’t lie.
We all have our strengths and weaknesses and for the most part, we hide the weak areas and pump up our strengths.
Can’t do it here.
Everyone is exposing themselves from a strength standpoint and getting a lot of support from others in the same boat.
Doesn’t matter what level you are. Even the gifted have weaknesses and they know it. Jennifer Thompson is obviously gifted but she also works her ass off. Also had major knee and spinal injuries but pushed through. Had a couple kids along the way and teaches school full time from what I can tell.
I value the transparency and the courage people have to overcome genetic, mental and injury related setbacks.
This is a great sport in many ways. Some very interesting folks are attracted to it.[/quote]
[quote]Oldman Powers wrote:
One of the things I like about powerlifting is, it doesn’t lie.
We all have our strengths and weaknesses and for the most part, we hide the weak areas and pump up our strengths.
Can’t do it here.
Everyone is exposing themselves from a strength standpoint and getting a lot of support from others in the same boat.
Doesn’t matter what level you are. Even the gifted have weaknesses and they know it. Jennifer Thompson is obviously gifted but she also works her ass off. Also had major knee and spinal injuries but pushed through. Had a couple kids along the way and teaches school full time from what I can tell.
I value the transparency and the courage people have to overcome genetic, mental and injury related setbacks.
This is a great sport in many ways. Some very interesting folks are attracted to it.[/quote]
ya - once you are out on that platform nobody knows your history, they only see that you are lifting something that you may not have lifted before. and it does matter who lifts the most but even being the first lifter in your flight, you are still out there challenging yourself in front of the judges to get a clean lift.
Thanks Pete and SD - I broke the number 1 rule of internet forums above.
Don’t drink and post.
Deload Week.
Lots of stretching and foam rolling.
Thought I’d do some pushups since they are s’pose to make me stronger than bench’in. Haven’t done a pushup in about a hundred years.
BW x 40 - 3 sets - 1 min rest.
Those didn’t do much but made my elbow feel pretty good, so I thought I’d maybe do some legwork since I was still sore from Friday. Then a casual workout buddy came in and said, “Hey Mike, watcha work’in on today?”. “Thought I would do some deads”. “Sounds good, mind if I work in”.
This kid is by far the strongest guy in my little gym and just started working in with me a few weeks ago. I think he feels sorry for me.
Deadlifts:
Did my 5/3/1 from last week.
Warmup to 235.
255 x 5
295 x 3
325 x 8 (+2 PR)
He wanted to try 385 so we loaded up the bar and he cranked off an easy 12 beltless.
I couldn’t let it just sit there.
385 x 1 (Weight PR). He told me I could go for more but I was happy with what I got.
just a not so random thought… i love it when people talk about the superiority of things like machines or bw exercises. i then ask - if i do (for example) pushups…will they make me stronger at benching?? the answer is no!!! if i’m strong at benching, will i be able to do more pushups?? the answer is of course, yes. same with machines. if i can bench 405lb with free weights will i be strong with machines…of course. if i only train with machines, will i also be strong with free weights?? i think we all know the answer.
moral of the story… free weights should be the basis of everyone’s training. machines and bw stuff are good but nothing you could base a good program off of.
[quote]maraudermeat wrote:
yeah… pushups are the key to getting really really strong…and functional.
great job on the weight PR. i’m hope’n for one of those one of these days. [/quote]
Dude!
Its been a few hours since doing the pushups. I’m so fricken swole right now. It’s awesome!
It’s weird but my lats and biceps are also heeuuggge.
I swear, my abs are pretty jacked too. It’s like I did a super-bridge workout for my core. Unbelievable.
WTF??? That’s prolly why I PR’d my deadlifts today!!!
How did this max strength secret stay quiet for so long?
I’m done with bench’in. Thats just too damn risky and I could get hurt.
Pushups FTW!!!
[quote]Oldman Powers wrote:
Sorry Meat - I was trying to get you to blow protein shake out your nose. Bad attempt at humor.
I was going to post something in the pushup thread but decided to leave it be.
Thanks for the attaboy on the PR. I’m very tempted to raise my 1RM calc 25lbs for deads next cycle, but going to leave it alone.
Looking back, I’ve tweaked the 1RM calcs 2 or 3 times up/down, and it all averages out to 10lbs/mo.
[/quote]
there’s no point in posting in threads like that. common sense isn’t as common anymore.
i’m going to need to raise mine quit a bit this next cycle. i purposely started really low on lower stuff to get back into the groove. tonight i hit 365 on reverse bench for 9 with a minimum needed of 3. i could have hit 12 i think. thoughts on next cycle??
In terms of getting grooved. It doesn’t take long in weeks 1 and 2 to get the feel of it. The weight is lighter and if you do BBB or Fischers Finishers, you get a lot of volume in.
If I recall, you started the program with a low actual 1RM and then took 90% from there.
If thats the case, then its no surprise your money set reps are high. If you have the actual 1RM closer to true, then your money set reps will be:
Week 1 - 9
Week 2 - 7
Week 3 - 5
Those reps will hit your actual 1RM and if you exceed them, you have a new (untested) actual 1RM.
This is all approximate based on Wendlers formula, but I think its pretty darn close. Try the math.
The best use of the program would be to set your 1RM as close to actual as you can, then take 90% and run with it. Raise the prescribed amount per cycle until you stall. Then repeat the cycle.
If you want to get aggressive, you will stall faster and then you can repeat a cycle, or slightly lower your actual 1RM.
[quote]Oldman Powers wrote:
In terms of getting grooved. It doesn’t take long in weeks 1 and 2 to get the feel of it. The weight is lighter and if you do BBB or Fischers Finishers, you get a lot of volume in.
If I recall, you started the program with a low actual 1RM and then took 90% from there.
If thats the case, then its no surprise your money set reps are high. If you have the actual 1RM closer to true, then your money set reps will be:
Week 1 - 9
Week 2 - 7
Week 3 - 5
Those reps will hit your actual 1RM and if you exceed them, you have a new (untested) actual 1RM.
This is all approximate based on Wendlers formula, but I think its pretty darn close. Try the math.
The best use of the program would be to set your 1RM as close to actual as you can, then take 90% and run with it. Raise the prescribed amount per cycle until you stall. Then repeat the cycle.
If you want to get aggressive, you will stall faster and then you can repeat a cycle, or slightly lower your actual 1RM.[/quote]
cool…cool…
i have that meet coming up and want to make as much progress as possible leading up to it.
another issue i have is that i’ve never been able to get all my lifts to improve at the same time. at different times i’ve had a 710 dead, 705 squat and i’ve hit 475 on the reverse grip bench. hopefully i won’t hit the wall on one of them.
[quote]kpsnap wrote:
When I see women like her lift, I’m really, really impressed [obviously]. But it also makes me want to bang my head against the wall.
[/quote]
Her bench is higher than mine by 30 lbs and I’m now the proud owner of
another issue i have is that i’ve never been able to get all my lifts to improve at the same time. at different times i’ve had a 710 dead, 705 squat and i’ve hit 475 on the reverse grip bench. hopefully i won’t hit the wall on one of them.
lots to think about…
[/quote]
I don’t know what to tell you about that one Hoss.
I know all my lifts increase at variable rates even though I try to stick to the program. Some stall faster than others so it seems to be all about how you manage the stalls.
In my case, it could be that my age and lack of experience is a factor. It could also be how the accessory stuff is dialed in or not. If some lifts are increasing and others are not, then its probably not diet or recovery its something else.
I think managing the deload is probably really important. In fact, I’m not convinced that deloading is the right term for this program.
Here are the real % against true 1RM for the program.
Week 1 59%, 69%, 77%
Week 2 64%, 73%, 81%
Week 3 69%, 77%, 86%
As you can see, the program never takes you to 90% or higher so I think deload week could be a little more aggressive than 50% load. Especially for an experienced lifter.
I’ve been pushing over 90% for my finishers in some lifts just as an experiment.
another issue i have is that i’ve never been able to get all my lifts to improve at the same time. at different times i’ve had a 710 dead, 705 squat and i’ve hit 475 on the reverse grip bench. hopefully i won’t hit the wall on one of them.
lots to think about…
[/quote]
I don’t know what to tell you about that one Hoss.
I know all my lifts increase at variable rates even though I try to stick to the program. Some stall faster than others so it seems to be all about how you manage the stalls.
In my case, it could be that my age and lack of experience is a factor. It could also be how the accessory stuff is dialed in or not. If some lifts are increasing and others are not, then its probably not diet or recovery its something else.
I think managing the deload is probably really important. In fact, I’m not convinced that deloading is the right term for this program.
Here are the real % against true 1RM for the program.
Week 1 59%, 69%, 77%
Week 2 64%, 73%, 81%
Week 3 69%, 77%, 86%
As you can see, the program never takes you to 90% or higher so I think deload week could be a little more aggressive than 50% load. Especially for an experienced lifter.
I’ve been pushing over 90% for my finishers in some lifts just as an experiment.
JMHO[/quote]
damn…you’ve done your homework. do you get all this extra info. from all the 5/3/1 threads??
If I can get through it without choking I’ll be happy. I don’t have expectations for putting up big numbers, just going to stick to a plan. Will get aggressive on the third lift, but within reason.
Just saw numbers from a Texas guy in my age/weight class that pulled in the mid 5’s and squatted low/mid 4’s raw. My equal on bench so I’ve got my work cut out.
Got my old job back today - Just when I was about to move to another company or start my own.
Right now I’ll take the devil I know rather than the devil I don’t.
If I can get through it without choking I’ll be happy. I don’t have expectations for putting up big numbers, just going to stick to a plan. Will get aggressive on the third lift, but within reason.
Just saw numbers from a Texas guy in my age/weight class that pulled in the mid 5’s and squatted low/mid 4’s raw. My equal on bench so I’ve got my work cut out.
Got my old job back today - Just when I was about to move to another company or start my own.
Right now I’ll take the devil I know rather than the devil I don’t.[/quote]
You have a goal now and some competition - hope the new(old) job works out for the best.
If I can get through it without choking I’ll be happy. I don’t have expectations for putting up big numbers, just going to stick to a plan. Will get aggressive on the third lift, but within reason.
Just saw numbers from a Texas guy in my age/weight class that pulled in the mid 5’s and squatted low/mid 4’s raw. My equal on bench so I’ve got my work cut out.
Got my old job back today - Just when I was about to move to another company or start my own.
Right now I’ll take the devil I know rather than the devil I don’t.[/quote]
Getting the old job back is cool so long as they don’t do again what they just did to ya.