half stiff-leg deadlift (only lifting the bar from the floor to the knees)
[/quote]
Interesting exercise… Should it be done :
a) from standard deadlift height ?
b) similar to how you would deadlift but stop at the knees ?
c) touch-n-go or reset after each rep ?
[/quote]
Bar starts on the floor
The hips are high (higher than during a normal deadlift)
The legs are almost straight (slight bend)
During the pull the knee angle doesn’t change, only the lower back lifts the weight
Reset the bar on the floor at the beginning of each rep
[/quote]
Not to be annoying, but won’t this execution promote some lumbar rounding? I never have problems with rounding, but this exercise seems to be asking for it.
Will definetely try it. I love all the deadlift variations.
half stiff-leg deadlift (only lifting the bar from the floor to the knees)
[/quote]
Interesting exercise… Should it be done :
a) from standard deadlift height ?
b) similar to how you would deadlift but stop at the knees ?
c) touch-n-go or reset after each rep ?
[/quote]
Bar starts on the floor
The hips are high (higher than during a normal deadlift)
The legs are almost straight (slight bend)
During the pull the knee angle doesn’t change, only the lower back lifts the weight
Reset the bar on the floor at the beginning of each rep
[/quote]
Not to be annoying, but won’t this execution promote some lumbar rounding? I never have problems with rounding, but this exercise seems to be asking for it.
Will definetely try it. I love all the deadlift variations.[/quote]
Only if you lack flexibility in the hip flexors and hamstrings. If you have problems keeping the back arched, bend the knees a bit more (making it more like a RDL).
I’ve been doing three rep schemes for 5 months now and i’m still progressing. i believe in if it ain’t broke then don’t try to fix it. Should i try to change sometime soon before i hit a peak or just keep going until i don’t progress. If might help you answer my question better if you knew that my diet is excellent, i sleep 8 hrs, i don’t overtrain and i take 2 to 3 days off a week. Could I theoretically do this for a year if i’m still progressing?
I was recommended to this site from a veteran powerlifter at my gym, he was raving about your “explosive perfect rep” thing. It seemed very interseting to me.
Lets say I was doing a chest day, my one rep max is currently 185 plds
so I would do two feel out sets of like
110,120 plds
then like 130,140,150,155,160,170,180?
then i could do like incline press and the rest of my workout?
I was just looking and this isnt a routine right? this is really how you should be lifting the weights right?
I would still follow my normal routine (3-4 exercises) and do 3 reps as explosivley as possible?
ALSO (sorry this is damn long) how can i get my spotter to see if i am accelerating properly or should I be feeling it in my body and be able to tell?)
recently coverted from doing powerlifter squats to olympic style squats. But since converting to the full olympic squat I have been getting previously unseen pains in the back of legs for the last few months. The upper leg pain is located a couple of inches above my knee cap,at the back of my leg towards the outside, and the pain in the lower leg is around the sides of my calves extending down towards my ankle joint too. It is not sore to walk around but is quite painful when doing full squats.
I am at a loss as to what it might be as I have done quite a bit of searching on the issue and can’t find anyone with a related problem. Any help or pointers appreciated.
Christian,
I’ve started using the floor press and love it. It helped improve my bench as I noticed my left elbow would touch the floor first. However, I’ve also tried doing partial press from pins and now have what feels like shin-splints in my forearms. It seems to flare up most during horizontal pulling exercises when I let go of the weight after a set. For example, when I re-rack the bar after a set of rows, releasing my grip pressure is painful. Any ideas on what I might have done or suggestions how to properly execute pin press to avoid this? Thank you!
I have a questiion on the feel set warm up you touch on in a few articles and posts.
I have found that when I am warming up for 3x3 on heavy squats, I often warm up to the triples using only doubles and singles.
eg, yesterdays session I went for 200kg 3x3 my warm up was
70x3
100x3
130x2
150x1
170x1
190x1
200x3x3
I do the same for snatches, say I am warming up for heavy doubles, I will only prime using singles until I am at working weight.
This is something I have done instinctively, as it allows me to feel the weight and prep my body without getting tired from grinding triples the entire time. Is this similar to the approach you recomend or do you have a slightly different approach and would you alter mine in any way?
recently coverted from doing powerlifter squats to olympic style squats. But since converting to the full olympic squat I have been getting previously unseen pains in the back of legs for the last few months. The upper leg pain is located a couple of inches above my knee cap,at the back of my leg towards the outside, and the pain in the lower leg is around the sides of my calves extending down towards my ankle joint too. It is not sore to walk around but is quite painful when doing full squats.
I am at a loss as to what it might be as I have done quite a bit of searching on the issue and can’t find anyone with a related problem. Any help or pointers appreciated.[/quote]
I’m no Thib, but have had experience with switching styles as well as seeing others switch. This is quite common, especially in relatively strong guys who make the switch. The simplest and msot effective way to to care of it is some good deep foam rolling and possibly even massage would help. My guess is that the probelsm are stemming from the ITB, so make sure to focus heavily on them. Best of luck!
recently coverted from doing powerlifter squats to olympic style squats. But since converting to the full olympic squat I have been getting previously unseen pains in the back of legs for the last few months. The upper leg pain is located a couple of inches above my knee cap,at the back of my leg towards the outside, and the pain in the lower leg is around the sides of my calves extending down towards my ankle joint too. It is not sore to walk around but is quite painful when doing full squats.
I am at a loss as to what it might be as I have done quite a bit of searching on the issue and can’t find anyone with a related problem. Any help or pointers appreciated.[/quote]
I’m no Thib, but have had experience with switching styles as well as seeing others switch. This is quite common, especially in relatively strong guys who make the switch. The simplest and msot effective way to to care of it is some good deep foam rolling and possibly even massage would help. My guess is that the probelsm are stemming from the ITB, so make sure to focus heavily on them. Best of luck![/quote]
Great it sounds like it’s not just me that gets these type of pains, I will try deep rolling affected areas. It could be the iliotibial band in the upper leg, but since the lower leg does not have the ITB it can’t be the problem in my calves however it does feel more like tendon pain rather than muscle pain - I know what muscle pain is but this feel a bit different.
Thanks
I know you said that the vast majority of Olympic lifters’ work comes between 1-5 reps, but what is the purpose of the higher reps they do? [/quote]
They don’t do them… for the most part.
95% of the sets are for 1 to 3 reps on the competition lifts and their variations.
On basic strength movements like the squat less than 1% is done for more than 7 reps most of the work is performed for sets of 2 to 6 reps.
The higher rep stuff will be more on exercises like back extensions, rowing (only the lifters from China seem to do these) and the occasional abdominal exercise.
They are sometimes used after a layoff, to ease back into training.
Some coaches still use higher reps (up to 6) even on the competition lift variations, calling it ‘sport-specific muscle building’, but this is only done by North American coaches.
I just read one of your old articles called “pec isolation, big shoulders”.
In it you state that to widen your shoulders you used the push press and feel that it is “the best shoulder exercise”
I am new to the push press and want to incorporate it, but my research on it has me confused.
Which technique is best for hypertrophy? I.e. Bringing the bar all the way down to the clavicle or just to the nose, or not pushing the head thru at the top or not.
Whats your advice?
what do you think of power curls? My buddy used to do them when he was playing football; i can see where u can overload the biceps by getting under the weight faster but is there a major advantage in doing them for the regular gym goer?
Coach,
I’m 4 days off completing, Poliquin’s super accumulation program and not sure what the hell is going on.
First off, I’ve taken 2 weeks off work to do it and added the original peri workout strategy, replacing the finibar and SWF with 30g Casein Hyd and 15g Leucine.
I do the program on my own so I will be the first to admit that on the squats I might do 5 reps when I could probably struggle a sixth one out. I have never trained more that 5 days a week ever and my PR for front squat was 1 set of 3 at 60Kg (I’m obviously not the biggest guy here).
I’m just finding that with each session I’m actually getting stronger, I did 5 sets of 5-7 reps with 85Kg in a frigging week! A couple of the other exercises have gone up quite a bit also.
I just want to know what you think it might be, I’m thinking that I’m getting used to the mechanics of the exercises, since I’m doing them all the time, but 25Kg in a week is insane, for me at least.
Also, what do I do when I finish the program. I feel like shit during and post workout, but the next day I’m ready to go again. Should I carry on another week?
Thanks for any input and your time
I’m not Thib, but a 60 Kg front squat is a weight that a significant proportion of grown man could lift without any prior training. What’s your prior training experience?
To me, it’s obvious you are still gaining neural efficiency each workout and that’s the main factor in your strenght gain, not muscular adaptation.
what do you think of power curls? My buddy used to do them when he was playing football; i can see where u can overload the biceps by getting under the weight faster but is there a major advantage in doing them for the regular gym goer?[/quote]
Will be interesting to see Coach’s response. Personally, I don’t do much direct arm work - opting instead for heavier weights on things like Close Grip PullUps, weighted. That hits the biceps really well and you can use twice the weight as a power curl - more stimulation for me…
