Rawdog,
I train at Bad Attitude Gym. I know Clay and JJ. I built their website for them. Tell Clay and JJ, Phil from Bad Attitude Gym said hello.
[quote]dan81 wrote:
Can any of the more experienced lifters out there comment on going to your absolute max effort on ME day? Or hitting your PR, cashing it in, then move on? If say you hit a 2.5kg or 5lb PR in your movement and feel you have a little left in you, do you shut it down or keep going until you fail?[/quote]
I go for a PR and then if I get it I am usually happy and I stop. I like walking around thinking I could have done even more because then that builds my confidence for the next time. If it is a pretty new exercise then I might go again but that would be pretty rare. If it was super easy I could try to double it but that would also be rare. I would write down how much I want to go up the next time I try it (ie it was easy to go up 10 lbs instead of 5 or something like that).
[quote]dan81 wrote:
Can any of the more experienced lifters out there comment on going to your absolute max effort on ME day? Or hitting your PR, cashing it in, then move on? If say you hit a 2.5kg or 5lb PR in your movement and feel you have a little left in you, do you shut it down or keep going until you fail?[/quote]
I drop the weight down to 90% or more for 3-4 reps. If you can’t get all reps in one set, then do a second set or more to get in all the reps.
[quote]Modi wrote:
I tend to go for the gravy every time. If I hit a PR and think I’ve got more, I’ll go for it again, and I’ve missed some lifts because of it. It’s also an easy way to end up overtrained, so that’s why I take a deload week as needed.[/quote]
How much do you think an intermediate lifter has to worry about over-training from max attempts?
I recently saw a statement regarding incline vs. flat bench 1RM comparison . the 2 numbers ,when compared , provide a clue as to your weakness on bench …but I dont remember it…and I cant find it
anyone ?
[quote]marlboroman wrote:
I recently saw a statement regarding incline vs. flat bench 1RM comparison . the 2 numbers ,when compared , provide a clue as to your weakness on bench …but I dont remember it…and I cant find it
anyone ?[/quote]
It’s on the page right before this one…
- Here’s a cool pointer I learned it deals with weakpoints. If you are having trouble getting the bar off your chest when benching, to determine if it is your shoulders or your lats that are weak do a near max single on incline if it is very close to your regular bench your lats are weak—this is because when benching on an incline your lats aren’t involved at all in the movement.
Alright cool thanks Philip and Tim.
The reason I asked was a few yrs ago while Westsiding, I would keep going until I could no longer make a lift (for the bench). I also didn’t deload at all so that could have contributed to what I look back and recognise now as overtraining.
This leads to the next question: aside from a few consecutive weeks of missing max effort PRs, what other signs are reliable indicators of overtraining?
[quote]DragnCarry wrote:
Modi wrote:
I tend to go for the gravy every time. If I hit a PR and think I’ve got more, I’ll go for it again, and I’ve missed some lifts because of it. It’s also an easy way to end up overtrained, so that’s why I take a deload week as needed.
How much do you think an intermediate lifter has to worry about over-training from max attempts?
[/quote]
If you are missing a lot, more than you think.
[quote]dan81 wrote:
Alright cool thanks Philip and Tim.
The reason I asked was a few yrs ago while Westsiding, I would keep going until I could no longer make a lift (for the bench). I also didn’t deload at all so that could have contributed to what I look back and recognise now as overtraining.
This leads to the next question: aside from a few consecutive weeks of missing max effort PRs, what other signs are reliable indicators of overtraining?
[/quote]
Not hungry, No desire to train, sleeping problems.
[quote]Phillip Wylie wrote:
Rawdog,
I train at Bad Attitude Gym. I know Clay and JJ. I built their website for them. Tell Clay and JJ, Phil from Bad Attitude Gym said hello. [/quote]
AH YES, i see a lot of people at DBB wearing bad attitude gym t-shirts. i train with jj 3 times a week. we were just gettin him ready for his meet in cinncinati next month. clay has taken some time to just train raw for what he told me on saturday, he’s looking more svelt, but trains like an animal. i love that place. stay in touch, im sure i’ll be askin you a question or two.
[quote]DragnCarry wrote:
Modi wrote:
I tend to go for the gravy every time. If I hit a PR and think I’ve got more, I’ll go for it again, and I’ve missed some lifts because of it. It’s also an easy way to end up overtrained, so that’s why I take a deload week as needed.
How much do you think an intermediate lifter has to worry about over-training from max attempts?
[/quote]
I think an intermediate trainee is still fairly succeptible to overtraining, especially if your recovery isn’t optimal. If you aren’t resting enough, lack of sleep and lack of food are huge contributors. Also look at your total volume. If you are training the same or very simalar ME movements every week, and your volume and intensity are high, you are going to hit a wall pretty quickly.
[quote]Pemdas wrote:
dan81 wrote:
Alright cool thanks Philip and Tim.
The reason I asked was a few yrs ago while Westsiding, I would keep going until I could no longer make a lift (for the bench). I also didn’t deload at all so that could have contributed to what I look back and recognise now as overtraining.
This leads to the next question: aside from a few consecutive weeks of missing max effort PRs, what other signs are reliable indicators of overtraining?
Not hungry, No desire to train, sleeping problems.
[/quote]
What is this “not hungry” thing you speak of? I’m unfamiliar with that term.
I would also add “An inability to complete the training session” to that list.
I know that even when I start to get into that overtrained mode, I still have the desire to go to the gym, but once I start lifting I feel completely drained after the first couple of hard sets. That’s when I know it’s time to shut it down.
[quote]dan81 wrote:
Alright cool thanks Philip and Tim.
The reason I asked was a few yrs ago while Westsiding, I would keep going until I could no longer make a lift (for the bench). I also didn’t deload at all so that could have contributed to what I look back and recognise now as overtraining.
This leads to the next question: aside from a few consecutive weeks of missing max effort PRs, what other signs are reliable indicators of overtraining?
[/quote]
I have read a few articles on deloads and one of them brought up a great point. The author said sometimes when you realize you need to back off on your training it might be too late to deload. I recommend doing scheduled deloads. I have observed recently that some powerlifters that utilize the periodization training method wave the intensity of their training so that every so often their intensity is lower through their training cycle. That is essentially scheduled deloads.
[quote]rawdog77 wrote:
Phillip Wylie wrote:
Rawdog,
I train at Bad Attitude Gym. I know Clay and JJ. I built their website for them. Tell Clay and JJ, Phil from Bad Attitude Gym said hello.
AH YES, i see a lot of people at DBB wearing bad attitude gym t-shirts. i train with jj 3 times a week. we were just gettin him ready for his meet in cinncinati next month. clay has taken some time to just train raw for what he told me on saturday, he’s looking more svelt, but trains like an animal. i love that place. stay in touch, im sure i’ll be askin you a question or two.[/quote]
I couldn’t imagine a better place to train in Detroit. You should checkout the Bad Attitude Gym forum: http://badattitudegym.com/smf/. I will stay in touch and feel free to ask questions anytime.
[quote]Modi wrote:
DragnCarry wrote:
Modi wrote:
How much do you think an intermediate lifter has to worry about over-training from max attempts?
I think an intermediate trainee is still fairly succeptible to overtraining, especially if your recovery isn’t optimal. If you aren’t resting enough, lack of sleep and lack of food are huge contributors. Also look at your total volume. If you are training the same or very simalar ME movements every week, and your volume and intensity are high, you are going to hit a wall pretty quickly.[/quote]
My sleep and nutrition is great, stress is a bit high. I cycle ME exercises, basic Westside template. I can handle quite a lot of volume. Since I upped my protein I’ve been getting stronger.
I am psyched for my next morning’s training the night before, and I look forward to other sports too.
However, this year I’ve had that many head-colds, coughs, stomach upsets and knots in my muscles it’s getting ridiculous. At first I thought it was just because my daughter was in child-care 3 times a week and my wife has returned to work as a teacher after quite a bit of time away from her job.
Now I’m not so sure, especially with the muscle knots.
But I had this question mostly because it seems to me a guy who can squat 240kg in training is going to ask a lot more of his body than me lifting my 160kg.
im raw except for chalk! yay raw lifters!
[quote]DragnCarry wrote:
Modi wrote:
DragnCarry wrote:
Modi wrote:
How much do you think an intermediate lifter has to worry about over-training from max attempts?
I think an intermediate trainee is still fairly succeptible to overtraining, especially if your recovery isn’t optimal. If you aren’t resting enough, lack of sleep and lack of food are huge contributors. Also look at your total volume. If you are training the same or very simalar ME movements every week, and your volume and intensity are high, you are going to hit a wall pretty quickly.
My sleep and nutrition is great, stress is a bit high. I cycle ME exercises, basic Westside template. I can handle quite a lot of volume. Since I upped my protein I’ve been getting stronger.
I am psyched for my next morning’s training the night before, and I look forward to other sports too.
However, this year I’ve had that many head-colds, coughs, stomach upsets and knots in my muscles it’s getting ridiculous. At first I thought it was just because my daughter was in child-care 3 times a week and my wife has returned to work as a teacher after quite a bit of time away from her job.
Now I’m not so sure, especially with the muscle knots.
But I had this question mostly because it seems to me a guy who can squat 240kg in training is going to ask a lot more of his body than me lifting my 160kg.[/quote]
A weakened immune system can be a sign of overtraining, but I would also expect to see decreased numbers in the gym, lack of motivation, lack of recovery, etc.
If you are cycling your movements, and have a good tolerance to volume, overtraining might not be the answer. You could take a deload week to find out, but since your numbers sound like they are still going up, I wouldn’t think that’s the cause.
You could simply be getting sick from the stress, or could be lacking some vitamins/nutrients. That’s not my area of expertise.
i started out as an equipped lifter, now I train RAW for the moment, trying to get my RAW lifts UP… well as far as training, I think it is different…
RAW you can do more volume, more often I think… programs like sheiko and similar stuff, try do it based on your equipped maxes, you will see the difference after second week…
you dont really need bands, board presses, floor presses etc. speed work you do maybe need, but partial lifts I dont think they’re needed…
BOX squats you can do…
for RAW, I would include pause at the bottom in benches and squats… ladders (how I call them, pausing the bar in few different positions during a lift for 3sec, on the way down and up)… etc…
i also dont know why but seems that progressive overload (or western periodization how people call it) works better with raw lifts than equipped ones… at least for me…
for equipment lifting you need lot of special exercises, lot of volume in equipment…
for RAW, you can train more often with more volume, but you dont need as much assistance work for different parts of the lift… MAIN exercise plus 2-3 exercises hitting the weak point should be enough…
in RAW lifting simply getting stronger will give you the most bang for your buck, technique changes can do only so much, after that is basically how strong you are…
for equipment lifting how the equipment works is more important, and learning it… cause no mather what you do for that tricep, if the shirt is not good, you’re going nowhere…
both of it requests tremendous work, cause neither is easy… end goal is the same, lifting more weight… just the training is a little bit different, but at the end, you’re still squatting, benching and deadlifting hehehehe…
gavra
[quote]kickureface wrote:
im raw except for chalk! yay raw lifters![/quote]
That still makes you a raw lifter in my book 
In geared powerlifting there is lots of emphasis on locking out bench press and training triceps hard, right? is this because bench shirts help most in the bottom half of the lift? so then what sort of assistance work do raw lifters do to strengthen the bottom half of the lift? sheiko programs have alot of flyes in them, anyone use them? i ask cus my bench sticks about 5 or 6 inches off my chest.