[quote]pbclax1 wrote:
This is going to be one of the greatest logs and vault of information ever.[/quote]
Ha, thanks man! I hope I meet everyone’s expectations
[quote]ebomb5522 wrote:
[quote]detazathoth wrote:
[quote]ebomb5522 wrote:
Looks good in here, obviously : ).
Will definitely be following this log. [/quote]
Oh God Damnit, I was hoping you wouldn’t find this log.
[/quote]
Haha…I’m here for good. [/quote]
[quote]buckeye girl wrote:
Oh! Oh! I have a question!!!
Is there enough room on your left nut for me to swing from it too? Or am I going to have to hang out on the right one?
[/quote]
HAHAHAHA
You know that you and tomtom have a special place in my heart and not off my nuts
[quote]xdsho wrote:
Specific question time lol
1 - Your interpretation on the “various measures of volume” and volume of training in general
2 - Why you are anti-westside
3 - Why the USAPL sucks - this is good because I was on the edge about competing in one of their upcoming meets [/quote]
1 - lifts per month/year/total training cycle, i.e. all the Sheiko plans tell you how lifts you do in a month. You can also measure volume following Prilepin’s chart by measuring how many sets/reps you do for a specific training effect for the competition lifts during a block, and then building up either more volume in terms of sets, or decreasing the volume and higher your percentages, or you can do your lifts in a wave percentage format. Using Prilepin’s chart to make sure you stay in that volume zone, you don’t do more than what’s efficient.
i.e.
Accumulation: Week 1, Day 1
Day 1:
- Bench- 78% x3, 73% x3, 75% x3, 78% x3, 73% x3
- Front Squat- 70% x5, 73% x5, 75% x5, 73% x5
Accumulation 1, Week 2:
- Paused Bench- 78% x3, 73% x3, 73% x3, 75% x3, 75% x3, 78% x3, 78% x3, 73% x3
- Paused Front Squat- 75% x5, 70% x5, 73% x5, 75% x5, 73% x5, 70% x5
Accumulation 1, Week 3
- Bench, Close Grip, Paused - 300lbs 78%x3, 280lbs 73%x3, 290lbs 75%x3, 300lbs 78%x3, 310lbs 80%x3, 290lbs 75%x3, 300lbs 78%x3, 310lbs 80%x3
- Front Squat, Paused - 270lbs 70%x5, 280lbs 73%x5, 290lbs 75%x5, 270lbs 70%x5, 280lbs 73%x5, 290lbs 75%x5
A load scheme set up like this is more for advanced lifters as you’re always training in a semi-fatigue state, but if you count up the sets and notice the percentage zone I’m in, I’m still following Prilepin’s chart. I find that a lot of lifters don’t like following training programs that require percentage based stuff because they find it boring; I tend to think that a set up like this breaks that preconceived monotony, although a minor issue, my team mates also like doing this because it’s not just straight forward percentage works. They also buy into the system, and that’s what matters most.
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I’m anti-Westside because philosophically, I think that practicing the powerlifts are the most important foundation a lifter should do. Mastering the competition lifts should be any competitive lifter’s priority. From the training days and seminars I’ve seen, most, if not all guys I see don’t have a clue about what they’re doing while doing the Squat, Bench, or Deadlift, yet they always ask “what exercises should I do to fix my weakpoints” when in reality, they need a coach and have people give them cues, and give them feedback. The best guys in the world get cues when performing a lift because not even them will remember every single thing to do right in the Squat, Bench, or Deadlift because there is a lot to remember. If people spent the majority of their time mastering their lifts they will become better Powerlifters. If lifter A spends 10,000 lifts on the bench versus Lifter B who spent 3,000 lifts on the bench and the other 7,000 on special exercises, I’m will to bet Lifter A is the better lifter. Westside takes the opposite approach by performing special lifts for max effort and change each lift over the course of 3 weeks. I don’t see the progression in that. I don’t know if performing a good morning will increase for Squat and/or Deadlift, or if working on my chain floor press is going to increase my squat. Whenever I see a plan based on the conjugate method, I don’t see the progression, so I abandoned that way of training a while ago. I disagree with Dynamic Effort training, or the way it’s perform in that system. I think lifting light weights very fast is a waste of time, when it could be better getting stronger. There are other means of getting faster/explosive, I don’t think doing 8-12x2-3 between 40%-70% is going to get you there.
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The USAPL sucks because it’s boring. They don’t play music or make meets fun because they take it way to seriously. The way the do equipment checks or have equipment check judges in the warm up rooms making sure people don’t cast their wrist wrap stoo low/too high when they squat is dumb, I think it’s dumb to do so on benching, but whatever. It also seems for the majority of lifters that drug free is just another excuse for being weak, as I’ve yet to see anyone besides my on and off again training partner Lauren Cohen, show anything impressive. There’s only so many times I see 165ers or 181ers pull 405 for their 3rd attempt in a regional or state level meet, where people make it out to be a huge deal, and I’m watching at the sidelines just scratching my head, asking myself if I’m in the right sport. I feel that the judging is not in favor of the lifter unless they’re big name guys. I’ve seen time and time again lifters hitting the required depth and getting red lighted and when I ask the judge why you red lighted this guy for going deep, the response usually is “well they hit depth but… they could’ve gone deeper” and I’ve heard that from local to USAPL national level meets. Mind boggling. There’s more but I’ll stop it there haha
luvin’ the knowledge bombs. Really enjoy and appreciate your writing and knowledge.
Wow, thanks for the long answer man! I’m definitely not competing in the USAPL now lolololol
very interesting log - lots of stuff relevant to my interests here!
best of luck with your goals.
[quote]xdsho wrote:
Wow, thanks for the long answer man! I’m definitely not competing in the USAPL now lolololol[/quote]
Yeah, it’ll be something I’ll have to deal with in 2012 since I’ll be competing in the USAPL for a while. I’ve already made a few enemies so I hope that won’t affect how I’m judged lolz
[quote]Adam-F wrote:
very interesting log - lots of stuff relevant to my interests here!
best of luck with your goals.[/quote]
Hahah, uh thanks man!
Who knew 3 lifts were so damn complicated? my head hurt!
[quote]Kalle wrote:
Who knew 3 lifts were so damn complicated? my head hurt![/quote]
Ha, I’m just trying to be a good student of my discipline 
Intredasting stories. Please do sprinkle more throughout your log. I’ll be reading.
[quote]165StateChamp wrote:
Intredasting stories. Please do sprinkle more throughout your log. I’ll be reading. [/quote]
I think there’s a few stories in there
Edit: this was the first and last time I used the circa max method. It was an utter failure, and I actually got weaker. Even after the meet, my base strength in gear and raw was in the crapper, and in hindsight, I wasted a good 6 months of valuable time getting weaker.
Week 3, Day 1
Monday
Olympic Squat, Beltess
55% 1x5 290lbs
65% 1x4 345lbs
75% 2x3 395lbs
85% 4x2 450lbs
Bench, Paused, Pinky on Rungs
50% 1x5 205lbs
60% 1x4 245lbs
70% 2x3 285lbs
80% 6x3 325lbs
Scarecrows - 5x10
Pushups - 5x10
Olympic Squat, Beltless
50% 1x3 265lbs
60% 1x3 315lbs
70% 1x3 370lbs
80% 4x3 425lbs - Belted
Good mornings - 5x5
Week 3, Day 2
Wednesday
Block Pulls, Beltless, Double Overhand
50% 2x3 315lbs
60% 2x3 385lbs
65% 4x3 415lbs
Bench, Paused, Pinky on Rings
50% 1x5 205lbs
60% 1x4 245lbs
70% 2x3 285lbs
80% 2x3 325lbs
85% 2x2 350lbs
80% 2x3 325lbs
Facepulls - 5x10
Rackpulls, Right below knees
60% 1x4 385lbs
70% 2x4 445lbs
80% 2x3 505lbs
90% 3x2 575lbs
Lunges -5x5
Nice benching holmes.
This is going to be a very popular log. Awesome work man. How about discussing some of your musical background?
When you do your pushups(5x10), do you do them weighted?
I’ve been running Sheiko 37 and usually do them with a miniband across my back, and was just wondering what you use, if anything.
Second question, do you find a difference between pulling from pins and pulling from blocks (assuming you do/have)?
[quote]bugeishaAD wrote:
Nice benching holmes.[/quote]
Thanks man, I’m chasing that double bodyweight bench now
[quote]BlueLineCretin wrote:
This is going to be a very popular log. Awesome work man. How about discussing some of your musical background?[/quote]
Ha, thanks man.
I’ve been playing music for about 8 years now (14 years old) I first played bass for my high school’s Jazz band. I’ve always been into metal, and started a band with a my buddies, and my the end of High School we wrote tech death
I did vocals for the band, and I wrote the bass parts, but live we had a separate bass player because II wasn’t skilled enough at the time to play both. Unfortunately, because we all went all over the country for College, we had to disband. I got the itch to start playing again, and picked up the guitar, I think that was 2009. I heard the the debut Animals as Leaders around the same time, and thought, “damn he’s playing bass and playing guitar” so I decided to get re-trained in jazz guitar (a lot different than jazz bass), on my 6 strings before going into 8 string guitars.
My current guitar line up is
Japanese Jackson Soloist
http://www.guitarsite.com/newsletters/gnw/images/other/parker44.jpg
Parker P44
http://www.rondomusic.com/septor828rnnatsatinash.html
Agile Septor 828 RN