Still a Fat Man in a Little Coat

Training Over 35 Lifter
521

[quote]maraudermeat wrote:
i’m making good progress with 5/3/1 on my pressing movements but for deads and squat it’s not working at all. i can’t seem to pull or squat for reps and get stronger. [/quote]

Very interested in this statement. I’ve never done 5/3/1. And one of the reasons is that past experience has shown me that increasing reps does not increase my 1 RM. Plus, I ran the numbers for a 5/3/1 squat program and found that I wouldn’t even get a chance to squat my true 1 RM until four months into the cycle. Is this right? Of course, I understand that the theory is that I should be able to rep it once I get there.

Blah, blah. Sorry for the hijack. Just wonder if I’m figuring something wrong?

Cool on the Ram. My coach has been talking about it since he’s tight with Titan folks. You should check out O’s log. She made her own Ram/Slingshot out of knee wraps and has a vid using it. Quite the clever seamstress she is.

522

You’re going to love tha Ram. My buddy nick benched 560 with the sling shot. He has a 515 raw bench normally. I went up to 405 with mine…

523

And the ram is stronger than the slingshot right?

524

[quote]kpsnap wrote:

[quote]maraudermeat wrote:
i’m making good progress with 5/3/1 on my pressing movements but for deads and squat it’s not working at all. i can’t seem to pull or squat for reps and get stronger. [/quote]

Very interested in this statement. I’ve never done 5/3/1. And one of the reasons is that past experience has shown me that increasing reps does not increase my 1 RM. Plus, I ran the numbers for a 5/3/1 squat program and found that I wouldn’t even get a chance to squat my true 1 RM until four months into the cycle. Is this right? Of course, I understand that the theory is that I should be able to rep it once I get there.

Blah, blah. Sorry for the hijack. Just wonder if I’m figuring something wrong?

Cool on the Ram. My coach has been talking about it since he’s tight with Titan folks. You should check out O’s log. She made her own Ram/Slingshot out of knee wraps and has a vid using it. Quite the clever seamstress she is.[/quote]

the typical 5/3/1 program isn’t designed for experienced powerlifters. i know some people can get stronger doing reps and i can with pressing movements, but movements that require a full body effort such as squats and deads aren’t the same. i feel that the reason is because i’ve conditioned my body to put forth maximum effort during my heavy sets. i’ve conditioned my CNS to be very efficient. but as a result, i fatigue it to a degree that takes a very long time to fully recover from. it’s definitely not recovered even after a week. to make it worse, doing full ROM work fatigues it more. I’m confident that doing partial movements, using linear progression for 3 week cycles with supramaximal weight works the best for me.

525

[quote]Colin Wilson wrote:
You’re going to love tha Ram. My buddy nick benched 560 with the sling shot. He has a 515 raw bench normally. I went up to 405 with mine…[/quote]

i commented on your squat in your thread colin.

yeah…i can’t wait to try it out tomorrow. my plan is to do my normal 5/3/1, then work up to 515 raw and then use it as an accessory movement. i’ll just do some singles to get used to it.

526

[quote]maraudermeat wrote:

[quote]kpsnap wrote:

[quote]maraudermeat wrote:
i’m making good progress with 5/3/1 on my pressing movements but for deads and squat it’s not working at all. i can’t seem to pull or squat for reps and get stronger. [/quote]

Very interested in this statement. I’ve never done 5/3/1. And one of the reasons is that past experience has shown me that increasing reps does not increase my 1 RM. Plus, I ran the numbers for a 5/3/1 squat program and found that I wouldn’t even get a chance to squat my true 1 RM until four months into the cycle. Is this right? Of course, I understand that the theory is that I should be able to rep it once I get there.

Blah, blah. Sorry for the hijack. Just wonder if I’m figuring something wrong?

Cool on the Ram. My coach has been talking about it since he’s tight with Titan folks. You should check out O’s log. She made her own Ram/Slingshot out of knee wraps and has a vid using it. Quite the clever seamstress she is.[/quote]

the typical 5/3/1 program isn’t designed for experienced powerlifters. i know some people can get stronger doing reps and i can with pressing movements, but movements that require a full body effort such as squats and deads aren’t the same. i feel that the reason is because i’ve conditioned my body to put forth maximum effort during my heavy sets. i’ve conditioned my CNS to be very efficient. but as a result, i fatigue it to a degree that takes a very long time to fully recover from. it’s definitely not recovered even after a week. to make it worse, doing full ROM work fatigues it more. I’m confident that doing partial movements, using linear progression for 3 week cycles with supramaximal weight works the best for me. [/quote]

I think you’re right. Past a certain point, reps don’t make you stronger, singles do. Reps just fatigue you and do so too much to make progress with. If reps are used, it might be better done so at relatively light weights.

Shit…another “me too” post. Sorry.

527

[quote]DaCharmingAlbino wrote:

[quote]maraudermeat wrote:

[quote]kpsnap wrote:

[quote]maraudermeat wrote:
i’m making good progress with 5/3/1 on my pressing movements but for deads and squat it’s not working at all. i can’t seem to pull or squat for reps and get stronger. [/quote]

Very interested in this statement. I’ve never done 5/3/1. And one of the reasons is that past experience has shown me that increasing reps does not increase my 1 RM. Plus, I ran the numbers for a 5/3/1 squat program and found that I wouldn’t even get a chance to squat my true 1 RM until four months into the cycle. Is this right? Of course, I understand that the theory is that I should be able to rep it once I get there.

Blah, blah. Sorry for the hijack. Just wonder if I’m figuring something wrong?

Cool on the Ram. My coach has been talking about it since he’s tight with Titan folks. You should check out O’s log. She made her own Ram/Slingshot out of knee wraps and has a vid using it. Quite the clever seamstress she is.[/quote]

the typical 5/3/1 program isn’t designed for experienced powerlifters. i know some people can get stronger doing reps and i can with pressing movements, but movements that require a full body effort such as squats and deads aren’t the same. i feel that the reason is because i’ve conditioned my body to put forth maximum effort during my heavy sets. i’ve conditioned my CNS to be very efficient. but as a result, i fatigue it to a degree that takes a very long time to fully recover from. it’s definitely not recovered even after a week. to make it worse, doing full ROM work fatigues it more. I’m confident that doing partial movements, using linear progression for 3 week cycles with supramaximal weight works the best for me. [/quote]

I think you’re right. Past a certain point, reps don’t make you stronger, singles do. Reps just fatigue you and do so too much to make progress with. If reps are used, it might be better done so at relatively light weights.

Shit…another “me too” post. Sorry.[/quote]

I am not the first one to think this or do this, but I had some good success having a rep day and and ME day before. I think the reps help build up the infrastructure, but singles/doubles build up execution.

528

[quote]Joweeee wrote:
And the ram is stronger than the slingshot right?[/quote]

I have not used the Ram but it looks like it is tighter on the chest. The arm placement is different too, higher on the biceps. I like doing push ups with it, makes you feel like Jack Lalanne. (The Sling Shot that is)

Hey thanks for the squat tips, both of ya, I hate getting crushed by a weight I know I should be repping…

529

[quote]DaCharmingAlbino wrote:

[quote]maraudermeat wrote:

[quote]kpsnap wrote:

[quote]maraudermeat wrote:
i’m making good progress with 5/3/1 on my pressing movements but for deads and squat it’s not working at all. i can’t seem to pull or squat for reps and get stronger. [/quote]

Very interested in this statement. I’ve never done 5/3/1. And one of the reasons is that past experience has shown me that increasing reps does not increase my 1 RM. Plus, I ran the numbers for a 5/3/1 squat program and found that I wouldn’t even get a chance to squat my true 1 RM until four months into the cycle. Is this right? Of course, I understand that the theory is that I should be able to rep it once I get there.

Blah, blah. Sorry for the hijack. Just wonder if I’m figuring something wrong?

Cool on the Ram. My coach has been talking about it since he’s tight with Titan folks. You should check out O’s log. She made her own Ram/Slingshot out of knee wraps and has a vid using it. Quite the clever seamstress she is.[/quote]

the typical 5/3/1 program isn’t designed for experienced powerlifters. i know some people can get stronger doing reps and i can with pressing movements, but movements that require a full body effort such as squats and deads aren’t the same. i feel that the reason is because i’ve conditioned my body to put forth maximum effort during my heavy sets. i’ve conditioned my CNS to be very efficient. but as a result, i fatigue it to a degree that takes a very long time to fully recover from. it’s definitely not recovered even after a week. to make it worse, doing full ROM work fatigues it more. I’m confident that doing partial movements, using linear progression for 3 week cycles with supramaximal weight works the best for me. [/quote]

I think you’re right. Past a certain point, reps don’t make you stronger, singles do. Reps just fatigue you and do so too much to make progress with. If reps are used, it might be better done so at relatively light weights.

Shit…another “me too” post. Sorry.[/quote]

me too Pale one:) yeah… that’s why i keep my accessory work really light as well.

it’s seems too simple but i get my best results from just working up to singles with supramaximal work, progressively increasing the weight and then switching the movement when i stall. seems too easy.

530

4-10-11 Bench

Flat BB Bench Press
10xBar
6x135
3x185
1x225
3x235
3x270
1x300
*with Titan Ram
1x225
1x315
1x365
1x385

Barbell Rows
5x135
5x245
5x245
5x245
5x245

DB Curls
8x40
8x40

That’s it today. I am feeling super beat up today and 300 felt really heavy because of it. I am on the church softball team now and we played 5 games yesterday… woke up at 8am for it and didn’t get home til almost 11pm. I play third and one of the hardest line drives I’ve seen was hit to me yesterday but I didnt catch it in the pocket it hit me in the fingers, heh. Two of them are purple, and I got hit by one bounce in the knee too, lol. I was also using my jock strap and cup from like 8 years ago when I played baseball… needless to say it was a bit snug, and I’ve got bruises all around my vagina now from wearing it all day. Gonna go buy a new one, lol.

This was a tournament and we made up games that were canceled due to rain. From here on out it should just be one game on friday nights… maybe a saturday every once in a while. I’m sure as hell not playing 5 games in one day ever again.

Anyway, 300 felt super heavy but I still managed to get 385 with the Ram. Did my rows but skipped any leg work since my legs feel like they got ran over by a truck right now and we deadlift on tuesday. My arms were aching really bad too but I popped a bunch of ibuprofen and got through it.

2 more weeks of this diet and hopefully I’m down to 240. I took measurements and in two weeks I’ve lost 2.5 inches off my waist and pant line area. I didn’t cheat by sucking in either or anything, heh. Still seems like I have a lot of fat to lose in the belly area though. I don’t want to be too skinny though or else I might start seeing hawt abz, and then my powerlifting days will be over, lol.

531

bench’n- today i went through my normal 5/3/1 and then hit 515, then tried out the Titan Ram. on my 515 set, i setup too far up the bench and as a result i hit the right upright on my way up. luckily i was able to stay with it and coax it over the upright. the weight flew up. i think i’m good for 525 right now.

The Titan Ram is fun but unlike anything i’m used to. the bar path was much different than i’m used to. by the end though i had gotten more comfortable with it. i’ll stick with it and see how much i can get out of it. I worked up to 545 and that was very comfortable.

warmup
0x10
135x3
185x3
225x3
275x2
315x2

working sets

75%-360x5
85%-405x3
95%-455x1

515x1

Titan Ram
315x1
405x1
495x1
525x1

545x1

then i tried some reps with it, but it started to ride up so i stopped
315x10

that be it…

532

you dirty little (gear)whores

533

[quote]PeteS wrote:
you dirty little (gear)whores[/quote]

you’ve been waiting a long time to say that, haven’t you?? does it make you feel better about yourself??

534

[quote]PeteS wrote:
you dirty little (gear)whores[/quote]

Teh whoring has begun

535

[quote]maraudermeat wrote:

[quote]PeteS wrote:
you dirty little (gear)whores[/quote]

you’ve been waiting a long time to say that, haven’t you?? does it make you feel better about yourself??
[/quote]
never felt bad about myself. I was worried about your self esteem. This whoring should turn it right around.

536

pull’n- we are going to do three weeks of reverse band deads as our main movement. tonight i worked up to a heavy single that hopefully i can build upon over the next two weeks. my hope is to hit 800 by the third week.

reverse band deads
315x3
405x3
495x1
585x1
675x1
765x1

speed pulls against bands

some x 3 x 8

Reverse Hypers

some x 10 x 3

GHR’s

some x some

seated calf raises

some x some

short and sweet…

537

4-12-11 Deadlifts

Reverse Band Deadlifts ~ -200 @ bottom, ~ -100 @ lockout
6x315
3x405
1x495
1x585
1x675
1x725

Speed Pulls against Mini Bands
8 sets of 3 with 185

Close-Grip Flat BB Bench
5x135
5x225
4x225
4x225

Neutral-Grip Lat Pulldown
4 sets of 5 with 175

Abs
2x10xBW *GHR situps
1x10xBW *Ab wheel

I just want to note that I was still feeling really beat up for this workout. Still tryin to recover from all those softball games on saturday, but I’m taking in such low calories right now it’s not happening very fast.

Anyway, we loaded up 225 on the bar and it sat at the bottom with still a bit of weight to it. It’s weird though, from those estimates that 725 shoulda been 525 at the bottom, but it definitely felt heavier than that. We think that if you have just enough weight(say 200 lbs) so the bar touches the floor, that by time you get 725 lbs on the bar, that it’s really not taking 200 lbs anymore… sure felt heavier anyway.

We didn’t even try to estimate the weight on the speed pulls. We just looped the mini bands around and they were tight as hell. The bands were tight at the bottom and felt heavy as shit at the top.

I was supposed to do 20 reps with bench, but I just felt so beat up I stopped with those 3 sets and finished up with that other stuff.

I am busy all weekend so I’ll miss squats, which is kind of nice, I feel like I need a bit of extra recovery, and should feel good for deadlifts next time. :slight_smile:

538

Any of you guys ever take ice baths? I never have but think im going to try t after next deadlift session. I hear it it really good for recovery. I am feelin really beat up, probably cuz of the diet. I weighed 245 this morning… hitting the 20 lbs loss mark in 2.5 weeks. Strengh is holding up really well i think, considering how fast ive lost it. Hoping for possibly 235 by time im done in another 1.5 weeks. Should be able to maintain 242 weight class then.

Also, so far the diet seems to be going really well and if i hit 30 lbs loss in a month with almost no strength loss you all can go suck it!! lol. Seriously tho, i will be highly recommending this diet if it continues the way its been going.

539

[quote]Joweeee wrote:
Any of you guys ever take ice baths? I never have but think im going to try t after next deadlift session. I hear it it really good for recovery. I am feelin really beat up, probably cuz of the diet. I weighed 245 this morning… hitting the 20 lbs loss mark in 2.5 weeks. Strengh is holding up really well i think, considering how fast ive lost it. Hoping for possibly 235 by time im done in another 1.5 weeks. Should be able to maintain 242 weight class then.

Also, so far the diet seems to be going really well and if i hit 30 lbs loss in a month with almost no strength loss you all can go suck it!! lol. Seriously tho, i will be highly recommending this diet if it continues the way its been going.[/quote]

Never done ice baths, but I am a fan of contrast showers. My basement shower does a really good job of moving from super hot to icey cold in a fraction of a second. Definitely helps.

Congrats on the weight loss.

540

My shower goes from really hot to ice cold pretty easily. That would probably be much easier than doing an ice bath… how do you do the contrast showers? The time under each I mean?