Ah, yes. The old “my deadlift is stuck at 250. I ran Starting Strength, Texas Method, and Smolov for Deadlifts.”
You: “Do 5/3/1, start with a low training max, and eat healthy. Also, don’t forget conditioning work, that helps you recover from the work you do in the weight room.”
Them: “5/3/1? How am I supposed to get ANY stronger with THAT? It’s going to limit my progress to 10 pounds a month. And you can’t condition if you want to be stronger, I’ll be too sore to lift.”
Do it touch and go, Make it easier.
Can I do Smolov for deadlifts, but replace deadlifts with bosu ball crunches? Also, I’d quite like to run a 4 minute mile and have 2% bodyfat, should I bulk or cut?
You’re referring to a 500 pound, strapped, mixed grip, no chalk, top-down touch and go, triple-ply suited, ultra-wide sumo 2-inch axle (with knurling!) deadlift, right? Maybe I should add one of those altitude masks for good measure — all the CrossFit guys are wearing them.
But does it build functional strength?
I shuddered.
I decided I’m not giving anyone advice as of yesterday. I was working out with my brother in law and helping him with this back squats.
This was his session:
45x10
95x10
115x5
135x5
155x5
185x3
205x1
225x1 (half depth)
255x1 (was basically just bending his knees only)
I told him he should work in the 135-155 range until he can do 5 sets of 10 and then he can jump to 185 and basically stick with it until he can do 5x10 and then move onto 205 and repeat again. It’s summer time and he’s skinny, perfect time to gain some mass. Or find a program you like online, but either way I wouldn’t do more than 155 until you can bang out reps and then move up.
All he said to me was “Dawg, what you talking about, my max at school is 275, I gotta at least keep 225 on the bar! Can’t only have one plate and a ten on there! I’m trying to get to 3 plates on that squat by end of summer and doing 155 for lots of rep is not going to do that, that’s only gonna tone my muscles!”
In my head I was like are you really not going to listen to that guy that can squat 400+ in his sleep.
Can’t believe I was that idiotic at one point either. The gift and curse of being in high school lol.
You and @T3hPwnisher clearly know nothing about getting strong. You’re just genetically gifted, you didn’t have to work for it at all…
I’m training my wife right now, have been doing so for about 2 months, and the entire time, I’ve never told her how much weight I was loading. Sure, she could look at the plates if she wanted to, but I’d just give her stuff, have her put it on the bar, squat it, and change it. I’m keeping track of everything in my head, but even then, I’m basing the day’s training weights based off how her warm-ups are moving.
About a month into the training, she told me she didn’t know if I was keeping the weights from her on purpose, but that she appreciated it. She wasn’t number chasing, and was just trusting me to get her stronger.
I’m starting to think it’s the way to go for newer trainees. So much concern with what sorta weight is on the bar and how it looks, vs just getting strong. Maybe it’s why Crossfit is so popular, with bumpers always being the plate of choice.
That’s why I think double progression is the best for beginners. You stick with the weight until you can do the do the all the reps necessary a few workouts in a row and then add weight and do it again.
I think it goes back to that “I want it now” mentality. I think trusting the “process” is hard, especially when you are younger. When I think back if I would have gone with the approach “I’m going to add 5-10lbs to my working sets each month” I would have most likely added 120lbs to my lower body lifts and 60lbs to my upper body lifts in one year. Would have been strong and in shape years and years before I got smart lol.
I’m not going to lie, I love lifting with bumpers. Having those thick 45s (especially when you squat big weights) just looks cool haha! But I do miss the sound of the metal clanging at that the bumpers just don’t give.
One of my favourite parts about lifting at a Crossfit gym is that my 120kg/265lb squats look like big weights.
I like how much the plates don’t rattle around. Something I picked up from Jim Wendler talking about coming back to lifting after an injury. Feels WAY more stable.
Happy days my son had a date with a actual female Friday! first time in a few years. I was starting to wonder what team he was playing for .
When I was a more strapping young lad, I had someone ask me how they can get their body to look like mine (now I get the opposite question lol). They then proceeded to tell me how I should be doing it. I never quite got my head around that thought process.
I’m trying to get to 3 plates on that squat by end of summer and doing 155 for lots of rep is not going to do that, that’s only gonna tone my muscles!”
Another interesting quirk about people is they don’t seem to think you have their interests/goals in mind.
For example, someone may ask you “How do I drop some fat and add some muscle?” When you give them a way towards their goal, they believe what you heard them ask was “What do I need to do to become an 8x Mr Olympia?”. Then you are unknowingly having a debate about whether you heard correctly.
The best way around this is to restate their goals to them “I’ll have you squatting 315 for 5 by summer” or be a bit more abrupt “Did you want to get stronger or did you want to pretend and fail?”.
Often you need to give people permission to listen to your advice.
I learned long ago when someone says the phrase I lifted in high school it is best to slowly back out of the room.
Another confession: I’m quite happy I brought an extra pair of underwear to today’s deadlift session. I had an okay weekend and then BOOM. All of the sudden my gut is just fucked up.
At any rate, at least I thought ahead.
Hey, you’re starting to string good days together now. For a while there you couldn’t get 2 good days in a row…
I placed an order for some Stan Efferding approved meals.
I expect to be jacked forthwith.
Things I hate in the commercial gym:
On a side note I have made an impact with some of the regulars at the 24 (I use my home gym 3 out of my 4 lifting days). A lot more of them have started super or giant setting. Once they realized it won’t make them weak and actually saves you time, they became all for it!
I am skeptical: juice for decades, go cold turkey, and after a measly 20 weeks off…
“I wouldn’t have believed this if I hadn’t seen it myself! Your blood looks like a healthy person in their 20’s!” (says no real doctor ever lol)
Why does it always have to be about extremes? And why is there always a sales pitch in the “message”???