question for increasing weight/strength on push press.
Can I use the 5/3/1 for this or do I need a different way? I need something easy to follow that requires no thinking. lol
Note* this is an accessory lift for me on OH press day so not sure how to plan for increasing the weight.
Face pulls and sometimes OH shrugs are the other accessories.
Thanks
5/3/1 has helped me increase strength on my lifts, I don’t see why it wouldn’t work with the push press. I’d switch it around and make it your main focus ie first lift and use the OH press as an accessory.
cues that I’ve gathered over time:
squeeze butt cheeks
keep core tight (abs in)
push you head between your arms to improve lockout.
[quote]Demo man wrote:
[quote]arachne12 wrote:
I need some shoulder help, everyone. I’ve become aware that I’m “hitching” and bending and swinging and using various other tricks to get the weights up on my lateral raises, especially the bent ones. The result is I am using back and traps too much.
I want monstrous and healthy delts. I do bb and db militaries, bent laterals, side laterals, front raises. Any tips or links for improving my form and really recruiting the right parts of the shoulders?
Thanks![/quote]
I FOUND THAT CABLE MOVEMENTS FOR MEDIAL,ANTERIOR AND POSTERIOR DELTOID HEADS ARE FAR SUPERIOR THAN STANDARD DB EXERCISES. [/quote]
Hey! Thanks! I was thinking about whether to try out cable moves for my shoulders. I’m going to switch over next workout. !
Has anyone posted anything on this little cutie yet? Go Colorado powerful girls!
[quote]nlmain wrote:
5/3/1 has helped me increase strength on my lifts, I don’t see why it wouldn’t work with the push press. I’d switch it around and make it your main focus ie first lift and use the OH press as an accessory.
cues that I’ve gathered over time:
squeeze butt cheeks
keep core tight (abs in)
push you head between your arms to improve lockout.[/quote]
Thanks for the idea/tip Frenchie. 
[quote]arachne12 wrote:
Has anyone posted anything on this little cutie yet? Go Colorado powerful girls!
[/quote]
HA! That’s freaking awesome!! I love it!!
I like how her coach said, [paraphrase] “she has an advantage over other adult lifters because she hasn’t been told she has any limits”
That’s right, NO LIMITS!
[quote]arachne12 wrote:
[quote]Demo man wrote:
[quote]arachne12 wrote:
I need some shoulder help, everyone. I’ve become aware that I’m “hitching” and bending and swinging and using various other tricks to get the weights up on my lateral raises, especially the bent ones. The result is I am using back and traps too much.
I want monstrous and healthy delts. I do bb and db militaries, bent laterals, side laterals, front raises. Any tips or links for improving my form and really recruiting the right parts of the shoulders?
Thanks![/quote]
I FOUND THAT CABLE MOVEMENTS FOR MEDIAL,ANTERIOR AND POSTERIOR DELTOID HEADS ARE FAR SUPERIOR THAN STANDARD DB EXERCISES. [/quote]
Hey! Thanks! I was thinking about whether to try out cable moves for my shoulders. I’m going to switch over next workout. !
[/quote]
That little girl lifting is great! And her attitude about her disabled little brother made me cry. We all take our health for granted.
I like this one armed rear delt move on the cable row.
Also for the delts - I’m doing a side-lying raise similar to this, but I lay my head flat on my arm, and I post one leg on the floor for stability. I think it helps me take my traps out of it more than when I’m standing for some reason.
I’ve been all about shoulder info lately, Kev shared this vid with me. I haven’t tried it yet, but something to add to the cache?
[quote]Patch2 wrote:
I’ve been all about shoulder info lately, Kev shared this vid with me. I haven’t tried it yet, but something to add to the cache?
[/quote]
I do these well the version where he grabs the ropes from underneath. Not sure what the difference is. I do higher reps and it feels nice and burny. I usually do this one right after oh press.
Have you tried oh shrugs? I have these in the mix too.
Hey ladies, looking for feedback from the gallery.
As some of you know, I’m keen on deloading around hormones (TMI in 3…2…). I have regular period, so I’ve been able to monitor my athletic performance in light of hormones for several years. I always write in my log book when I’m feeling “hormonal” (i.e. weak as shit) for example, and that usually signifies that I’ll be getting my period in about 5 days.
That said, I’ve been doing some research re: strength training, menstruation, hormones and all of that. Of course there isn’t much out there. I found this article which was a pretty good summation.
http://thinkmuscle.com/women/planet-estrogen-03/
Summary:
While many studies that measured physiological responses of the menstrual cycle in women during exercise found no performance changes, any changes most likely depend on the individual and her specific conditions. Some women suffer more from cramping, PMS, or heavy bleeding than others and thus may impact their performance.
Several coaches suggest their female athletes log their menstrual cycle and associated physical and emotional states. They can also chart their exercise and athletic performance to establish strongest and best training days and when they are impaired. This will facilitate modifying a training schedule by planning for strenuous sessions, peak training and when rest is needed. Factors that can be altered are volume (number and duration of repetitions), intensity (speed and load), and difficulty (skill level and injury risk). Nutritional considerations should also be factored to optimize recovery and fuel stores. Considering that testosterone peaks around ovulation, it may be beneficial to plan for peak strength training loads at this time.
It is important for athlete and coach to remember that all athletes are individuals and may respond differently. A master plan may not work for all. Careful record keeping and modifications in training if needed may increase performance and reduce risk of injuries. In today?s increasingly competitive sports field, this may become important to achieve athletic excellence.
I don’t know, I feel that there’s an untapped source of energy during my two strongest weeks and if I don’t optimize them, I might be missing some strength gaining potential. As I foray into powerlifting, I wonder if I could better structure my training so that I can capitalize on my hormones. If I know I’m going to be my strongest during a certain time of the month, should I plan to really push my training during that time (and then back off when I know I’m going to be weakest)? Will doing this make any difference in my strength gains?
Thoughts?
Hey Maschy would be interested in following how that might work for you. I can definitely get behind lighter weights when retaining water.
Water retention means low back pain for me, not sure if damage is done when lifting while bloated but I know the achiness sucks out the motivation. So I can see having a de-load then.
Hm, this is interesting Masch-
For me, there’s not enough conclusive evidence for me to tailor my training to my cycle (and to be fair, I don’t really have one. I’m currently the queen of amenorrhea). And from that link (cool, by the way), it seems like there are too many extraneous variables within the research to come to a bottom line.
That said–I think it totally depends on the person. You are clearly in tune with your body and notice changes, so I think it’s definitely an avenue to consider. I don’t think the off weeks should be totally thrown out the window, because I think pushing yourself when your’e not there emotionally/mentally 100% is an exercise in itself.
The relaxin factor is what’s interesting to me. I should take note of when my training really irritates my back to see if there’s a pattern there.
If you do this, let us know how it works out!
[quote]cholulalula wrote:
I’m currently the queen of amenorrhea.
![/quote]
ME TOO! How I have kids I couldn’t tell you! So the long and short of it is train hard EVERYDAY and if that window is true than you’ll catch it!
Thanks ladies! I’m still mulling everything over, so I’m not sure what I want to do with this. I’m probably overcomplicating everything, as per usual. But I just want to work WITH my body to achieve maximal results - if that’s a possibility. I mean, this is a monthly occurrence, so why wouldn’t it be a part of my training program, right?
Anyways, Lula, I agree, the studies are contradictory so that doesn’t help. And I also agree with the extraneous variables (stress, sleep, etc.) aspect which does complicate making any conclusions.
If I’m going to go with the underlying assumption that a) one could train around hormones and b) my life is fairly routine, then that leaves your very good point about training through emotional/physical duress, which is another factor I considered.
My thoughts on this are conflicted. Again, taking a holistic approach, why should I train maximally when I’m feeling submax? I understand that there are times when you have no choice but to “grin and bear it” - when competing for example, you have no excuses but to perform at your best. But when training towards a specific goal with anticipation, i’m not so sure. If recovery is one of the most important aspects to lifting, why would you train in a way that might hinder that?
Then again, cultivating a certain level of mental and physical fortitude is important…
Anyways, I’m not even sure that training around hormones makes sense logistically. Say week 1 is period week or thereabouts, I imagine a training cycle would look something like this in terms of volume/intensity:
Week 1 - Med
Week 2 - High
Week 3 - High
Week 4 - Low
I’m not sure I’ve ever heard of a macro-cycle that peaks in the middle…
Anyways, thanks for the sounding board, ladies!
Mash, I feel you (Um Yea, I wish, hehe)
Seriously speaking I call it my Weak-Week
Although it’s usually only 2-3 days, yes about 5-6 days before
I’ve thought about working in the “deload” then
But the problem is if my cycle is 28 days each month
Fine, but it’s a range 28-32, so too hard to plan it.
I think that training G is doing, would work.
I will make it flat week. I’m trying to not think about
It, mentally may work against me when I simply need
To buckle my chin strap , and push threw.
Sometimes I’m like damn that’s why I had nothin(early cycle, or on the
Shorter end)
Good luck though if you are always x days then it may work?
Hey Up! Thanks for the advice girl! I think you’re right and its frankly too complicated. I’m going to just fuck the hormones and go with the program.
Thanks, everyone!
[quote]Mascherano wrote:
I imagine a training cycle would look something like this in terms of volume/intensity:
Week 1 - Med
Week 2 - High
Week 3 - High
Week 4 - Low
I’m not sure I’ve ever heard of a macro-cycle that peaks in the middle…
Anyways, thanks for the sounding board, ladies! [/quote]
Excuse me for posting in the Womens’ forum; but I noticed this question, and wanted to respond that your proposed deloading above looks exactly like 5/3/1.
[quote]Mascherano wrote:
Hey Up! Thanks for the advice girl! I think you’re right and its frankly too complicated. I’m going to just fuck the hormones and go with the program.
Thanks, everyone![/quote]
I think I’m powerful pretty much all the time, Maschy.
I think it’s all the WATE-ON I’ve been taking.
[quote]Up wrote:
I think that training G is doing, would work.
[/quote]
I think you are referring to the rpe stuff and not the peak/flat weeks right? I agree really kind of what the rpe stuff is all about, best i can tell.
Worth looking into Maschy and really can takes use an rpe scale in what i think you are going to be doing for the meet?
And as far as the 5/3/1 stuff looking like the mesocycle you posted…lets just say not much new out there, just re-created so too speak.
