[quote]LittleStrick wrote:
DCA- Great work all the way around. Even though I am going to have to look up High Anderson Squats. There is a lot of weight moving around.
You have rack pulled 555? Good grief! At 185#, that would be 3x your body weight! And yes, I know we aren’t talking about full DLs, but 3x your body weight at anything is awesome.[/quote]
That’s one before I got the camera. I wish I could have captured that one and the 515 DL I pulled from the floor not long after. Those are looking like far off weights at the moment…
I like the new training- looking good.
(maybe that is because I did not understand 5.3.1.)
looks like your moving some big numbers-
funny you say that about rack pulls below the knee- I found them torture-
but moving till the bar is at the top of the knee- almost too easy.
go figure.
kmc
[/quote]
No mystery. Open the hip angle and the leverage is better, lower back strain, you can pull more. It feels the same to me anywhere from mid shin to the bottom of the knee since my leverage sucks all the way along, but I do get the advantage of a shorter pull from the higher position. In terms of time, less stress on the back. I didn’t want to do a full range pull movement again so soon after doing full DL’s. If you noticed - all the exercises I chose were essentially partial movements. This lets me stay heavy but reduce overall stress on the worked joints in terms of time under stress. That last prepositional phrase was twice as unnecessarily redundant again, twice.
Are the Anderson squats meant to always be done as singles?[/quote]
They work best that way in my opinion. It’s hard to wait four seconds after lowering the weight for the stretch shortening reflex to dissipate between reps. They end up becoming paused squats rather than Andersons.
2009-7-4
D workout
Incline Bench from bottom
135x5
155x3
175x3
195x1
215x1 Pretty easy Matched PR for this movement +20
225x0 Think I was too flared based on the stress in the chest.
215x1,1 (sailed up so i think I misgrooved on 225. This is a good weight though - I’ll grow from it) PR sets +2
195x5
I’ve all but given up on doing bent over BB rows. Post injury, there’s just something with the shear force on my lower back, whether I’m at 90 degrees or 45… Luckily I have the chest supported T-bar at one of the gyms…
Can we all make a pact that none of us will post videos of lifts in ‘budgie smugglers’? The women are exempt from this pact.[/quote]
I don’t know if I could uphold this pact. My budgie, while petite, is of very good pedigree and possesses flamboyant plumage. I’m proud of my budgie and believe he deserves showcasing…
[quote]DaCharmingAlbino wrote:
SteelyD wrote:
Impressive back work!
I’ve all but given up on doing bent over BB rows. Post injury, there’s just something with the shear force on my lower back, whether I’m at 90 degrees or 45… Luckily I have the chest supported T-bar at one of the gyms…
Can we all make a pact that none of us will post videos of lifts in ‘budgie smugglers’? The women are exempt from this pact.
I don’t know if I could uphold this pact. My budgie, while petite, is of very good pedigree and possesses flamboyant plumage. I’m proud of my budgie and believe he deserves showcasing…[/quote]
I’ve also been pounding down 1200 calorie shakes twice a day and trying to eat a regular amount of food all week since getting back from the trip. I’m going to try and take the momentum to 195 then 200. The abbreviated training will allow better recovery and so have the nutrients go to growth instead - or so I hope…
[quote]daddyzombie wrote:
Your training’s been simply amazing DCA, I’ve never seen anything like that pull up video. Great Work![/quote]
Thanks DZ.
Next round is going to tell me if this is a workable strategy or not. I suspect I’m going to have to take periodic high rep days to stay joint healthy and be careful not to go too high on the singles too often. I want to stay around 90% of max, but determining that max without maxing could be tricky. I’m going to add 2.5lbs on upper body lifts and 5 lbs on lower body ones after a successful 3 sets of 1 on a movement.
[quote]mjnewland wrote:
instead of 1RM, use 3RM. If memory serves, 3RM should be 90-95% of 1RM. Meat?[/quote]
That’s pretty much what I’m doing. It’s just that as I add 5 or 10 lbs in progression, I have to keep a careful eye on the amount of perceived effort so I don’t go into no-appetite mode. At times I’ll need to back down after hitting a peak and that’s something I need to learn how to do. Historically, it’s been forced on me, but it’d be nice to take some control of the process.
Saw that. Think the guy was cruisin’ through the Sq and BP to go all out on the dead which makes it even more impressive. All that power and is built good, too.
Saw that. Think the guy was cruisin’ through the Sq and BP to go all out on the dead which makes it even more impressive. All that power and is built good, too.[/quote]
That was my thought too. That was 939 raw, too. COnsidering equipped he did 940 plus a while back he might be able to top 1000 in some good DL gear. He’d be the lightest man to do so, if so.
Hang Clean military press
95x5
115x3
135x3
150x1
167.5x1x3 sets (Getting light headed on the press. Hold at the shoulders for a few breaths then press)
145x5
Front Squat
145x3
185x3
215x2
245x1
270x1x3 sets (PR Weight +5 - stay at this weight, form was awful on the last set.
was not using my ass on these very much, pretty nearly all quad)
Hang Clean military press
95x5
115x3
135x3
150x1
167.5x1x3 sets (Getting light headed on the press. Hold at the shoulders for a few breaths then press)
145x5
Front Squat
145x3
185x3
215x2
245x1
270x1x3 sets (stay at this weight, form was awful on the last set)
was not using my ass on these very much, pretty nearly all quad)
240x3
Good enough for today. 440-445 (can’t remember) is my best sumo from the floor, so the rack pull was pretty good. KB swings and tire carries later.
[/quote]
cool training DCA, is this based on what MM put together for you a while ago? and Sumo rack pulls? is your rack super wide? 'cause mine isn’t wide enough to do rack pulls with a true sumo stance…