[quote]AnytimeJake wrote:
anyway that two years from now, me and Chobbs and lorez will be lifting the same weights we are now,[/quote]
YOU THOUGHT
It was just a thought ! more a testement to Wireās paitance than anything else, I thought you might find that amusing Chobbs
Nice guys ! I have more patience than most men. For sure. 10x3 at thoseweights someday will be badass.
Lorez- I know they exist. But far and few people use them. These modern programs are the fad. I soley agreeā¦ I like the progression there prelipens chart or russian programming worksā¦cus it works. On my 10x3 it too has many variations that work up to 10x4ā¦then 10x5ā¦ reset n add weight.
Merely on my 10x3 it basicalys calls for a direct assistance of 4x6 afterward. So you got 30 working reps the. 24 assistance reps = 54 reps . Some very decent volume vs modern programs. Im not defending anythingā¦just pointing out either way. I ran it as stated till this cycle where m Adjusting assistance to my needs.
Friday 2-28-14
Squats 10x3 @ 225
Stifflegged deads 3x6 @235
Shrugs 3x8 @235
B.w 216
Gettin old that 2 out of 3 squat sessions suck. It is what it is. Im at that breaking point of disgust where part of your brain says , quit. This was a planned unbelted session. Warmups felt slow. Got a paused 225 and 245 that both felt better than the 10x3. As a general rule 1st 3 sets are the worst then you get warmed up n in a groove to finish strong. Todays debacle was on 2nd set- somenhow right foot got out in front bout 2 inches and a few degrees turned too. 2nd rep of set was so awfull that for some reason it twisted a bit and when it did my left hand let goā¦so comin outta the holeā¦right hand only . Wtffffff thought it was overā¦
But it wasntā¦ a slow twistā¦that some how I controlled. Forced my self up. Re gripped. Looked down n seen my foot. Fixed it. Ground out 3rd rep. Regrouped for next 3 sets to make 5. Belted up for last 5ā¦now w. Beltā¦ they felt light n easy . Whatever.
After all that coulda called it a day. Didnt.
Stifflegsā¦ 235 this is a heavier weight for me. Got focused and got em in. Really need to focus on form here. Push but back ect. Was okā¦ last 2 reps on each set was tough.
Shrugs. Felt decent. Get a full stretch/hang for a second. .explode up. Doubleoverhand on my thicked bar.nlast set hold till near failure. Monkey grip.
[quote]barbedwired wrote:
Squats 10x3 @ 225
[ā¦]
As a general rule 1st 3 sets are the worst then you get warmed up n in a groove to finish strong.[/quote]
Are you doing any type of āwarmupā for these?
I used to think it was kind of a waste of time to warm up (ok, what most people seem to call warmups I still do think are a waste of time), but after giving a ramping-style warmup a go, I like it a lot.
I do a few reps with just the bar, sitting on the bottom, letting things stretch a bit. Then the same with 95. And then just do doubles from 135 up until I feel like switching to singles, 20 lbs at a time.
For me, seems to be a good balance of things, warms things up, stretches things out, āactivates the nervous systemā (I canāt say that with a straight face), and does it without wearing me down at all.
Just wondering if you do anything like that, or if you really just jump straight into it.
I did a week of over detailed logged that showed every repnn stretch of the day awhile backā¦
Today- agile 8 type of warmup. Not exact.
- bar 3 sets of 5 second pauses .really force legs out
-bar 6 reps
-135 6 reps pause last rep
-185 3 reps pause last rep
-205 3 reps pause last rep
-225 x1 paused
-245 x1 paused
-10x3 @ 225
Thru the 205 I do the same every squat sessionā¦ afterā¦ I go by feelā¦ thoughts ???
I canāt touch 135 until I do at least 3-4 sets of 10 with the bar to get loosened up lol
It may be a bit of this. Uncertain. Some days its fine !
[quote]barbedwired wrote:
- bar 3 sets of 5 second pauses .really force legs out
-bar 6 reps
-135 6 reps pause last rep
-185 3 reps pause last rep
-205 3 reps pause last rep
-225 x1 paused
-245 x1 paused
-10x3 @ 225
Thru the 205 I do the same every squat sessionā¦ afterā¦ I go by feelā¦ thoughts ???[/quote]
Maybe hit 95, 155, 195 and 215 in there with some quick doubles or triples. Maybe a slower ramp like that will help when you get to the 225s. Maybe only hit singles above 185 or so; e.g., stick to singles after 80% of your planned worksets.
Maybe not.
I started doing a few reps where I spend a good 15-20 seconds or so at the bottom with just the bar and 95, pushing depth and flexibility, rocking a bit (not much, just enough to make sure Iām getting things stretched out). I like the way Iāve felt when I did that.
Thereās also a stretch where you put the bar on your knees at the bottom, and keep your feet flat on the floor, and just push forward and down to stretch out the calves and ankles.
Just a few ideas to experiment with. The way you described your first two sets makes it sound like youāre not quite warmed up yet, so Iād experiment to figure out how to get to that point before the work sets start.
Couldnt hurt. Not givn up. Just had legitimate bad day. Gonna get some rest n positive energy goin. Been kinda negativs last few daysā¦ sun room attached to house that I shoveled all snow off is damaged. Rebuild looking towards 30 kā¦ cus all new parts n bringing it upt o code ectā¦ its covered on Insurance. Just nerve racking process n knowing builders will be here all day for weeks this summer. Ugh. Plus washer brokeā¦ found a hole in outside drumā¦ drum alone 220 bucks. Men my buddy joe gonna fix it sat. Then im buying two fifths Jagermeister and some energy drinks !!! Well ready for that !!
I suggest the blue monsters with the jƤger
Then youāll have the best workout of your life on Sun when your hung over, happenās to me every time, and Chobbs tells me thereās real science behind it.
Absolutley zero is my fave monster. We actually get the green n black cans of ripit for jager. Suits our taste bests ! Btw. We love jager. All we drink .lol
That used to be meā¦ good beer.
I actually have quite a collection of Jager items. Which are hard to come by here. 15 or so shot glasses worth 20-35 each. Actual jager ice bucket. Jager shirts. Real metal jager belt w. Symbol engraved. Actual stag head thats a pour spout for fifths. Ectā¦ haha quick display of some of it.
That picture of the hulk, reminds me why I donāt drink anymore, alergic to alcohol, every time I drink, I break out in handcuffās, haha,