Well, unless it’s a total crap day for obvious reasons, I rarely go below that 5+/- percent range. So I guess it’s good that I’m at least getting that much.
There have been a select few exercises that I did for my main ME movement and they happened to fall on days when I just hated myself and the world. I honestly dont know how I did what I did and I dont know how to duplicate that feeling, but those PR’s are probably going to stand for some time.
You arent always going to break PR’s. You are going to have bad days, sometimes bad weeks. You may add in an exercise that actually hurts a certain lift as apposed to helping it. You may get a certain injury to a certain area that takes time to heal. All I do is try to break that PR, if I dont, oh well Ill have to try just a bit harder next time. Make sure you push yourself on ME days and make sure that bar is traveling fast on DE days. Good Luck
[quote]louiek wrote:
[quote]michael_xyz wrote:
I’d think it would be the opposite though.
Intensification you hit singles. I find it’s easier to hit a PR on a single than to get 5 reps when your max was 4 reps out of the same weight.
I don’t know if that’s just me but to me it sounds a little more logical. In the sense that one day you may have really grinded out 4 reps but the next you just missed it. It’s still 4 reps, but you are stronger if we exclude how you feel etc. [/quote]
If you hit 5 reps at 200, and then 4 weeks later hit 3 reps at 200, there’s a problem, IMO. In that 4 weeks you shouldn’t have lost 2 reps. You should have either maintained or advanced. But, that’s just me. I only do triples and singles, and I know if I leave something alone for 3 weeks, when I come back to it, I should add 5lbs. I consider 5rm better for people who need TUT or technique work. I don’t really need practice with technique on good mornings or box squats, and I’m big enough that I don’t actually NEED more muscle.
Of course, in the int. block when you’re performing singles I usually break records on week 1, sometimes on week 2, and by week 3 I’m hoping just to match my PRs.
This all depends on how much weight you’re actually lifting, considering a 5% +/- in strength is pretty normal. But if you squat 315 vs. 750, that 5% will vary greatly. So if you squat 315 one week and then 5 weeks later squat 305, it’s something to think about. But if you squat 755 one week and 5 weeks later squat 745, that’s probably normal. But again, that’s just how I do it.[/quote]
Then I don’t get your point.
As in 100 to 102.5kg for a single is just 2.5kg more - that’s it.
But going from 75 to 77.5kg for a triple is now 2.5kg more for each of those reps. I’d argue that it’s harder to make progress on that and break PRs than a single.
Also, you lift less for reps so if 2.5kg increase is smallest you can make then that percentage is higher for the rep max vs single.
[quote]michael_xyz wrote:
As in 100 to 102.5kg for a single is just 2.5kg more - that’s it.
But going from 75 to 77.5kg for a triple is now 2.5kg more for each of those reps. I’d argue that it’s harder to make progress on that and break PRs than a single.
Also, you lift less for reps so if 2.5kg increase is smallest you can make then that percentage is higher for the rep max vs single.[/quote]
Different for different people, I guess.
[quote]Fletch1986 wrote:
How often do you ya’ll end up beating your ME records? I find I’m not even breaking records have the time when I do them again. This time, my previous ME was 235x5 for box front squats and this time it was only 225x5 for the same exercise. I just can’t help but feel like I’m doing something wrong.[/quote]
and on a related note …for all those who do their DE work against the clock…
who all is able to show progress from week to week , or within a cycle even ? or from one cycle to the next ?
I bring this up because I fail hard at this . Im able to hit PR’s on ME day , but find it very difficult to improve my time for DE sets ; from week to week and even cycle to cycle I cant seem to shave time off .
and I gotta wonder if this is an indicator of something lacking in my training .
^
I’m the opposite. Maybe I oughta be upping the weight and reducing reps on DE day so I can better focus on my weaknesses since I’m good at getting conditioned but suck at straining against the weight. Especially true for my upper body.
Does this look decent for an accumulation and intensity DE bench block considering my upper body conditioning comes easily and straining doesn’t?
Accumulation block (no accommodating resistance)
week1: 60percent 12x3
week2: ‘’ 15x3
week3: ‘’ 18x3
Intensity (25ish percent accommodating resistance)
week1: 60percent 8x3
week2: 65 8x3
week3: 70 6x3
You might try a couple of heavy singles after your dynamic every now and then. If you really aren’t that good at straining, then practice it and get good at it.
On average, what would you guys say is the difference in your volume between accumulation and intensification volume for assistance work?
I’ve noticed for lower body my volume is quite a bit lower than upper body just because upper body is easier because of smaller muscle groups. I’m not sure if it’s enough or I’m not pushing myself enough. For example, after ME Squat/Deadlift I did 3x20, 2x15, 3x10, 4x10 on different exercises (I’m on Acc block). Does that look okay for an average day?
[quote]michael_xyz wrote:
On average, what would you guys say is the difference in your volume between accumulation and intensification volume for assistance work?
I’ve noticed for lower body my volume is quite a bit lower than upper body just because upper body is easier because of smaller muscle groups. I’m not sure if it’s enough or I’m not pushing myself enough. For example, after ME Squat/Deadlift I did 3x20, 2x15, 3x10, 4x10 on different exercises (I’m on Acc block). Does that look okay for an average day?[/quote]
Acc., I’ll do ME work, 3-5x10 for my main weakness, then 3x15 for anything else.
Int., I’ll do ME work, pre-fatigue, then 6RM. After that I’m out the door.
After DE work, I usually do tire flips or atlas stones, and grip work as well.
For lateral raises, face pulls, calf raises, rows, curls, other little things to make me pretty, etc., I’ll do 100 reps total with a certain weight, focusing on contraction/stretch.
I lift in a barn with very little equipment. Bands, bars, plates, strongman stuff, squat rack, some adjustable 1" dumbbells, and a 2" adjustable dumbbell. I use free weights or bodyweight. I don’t have set plans for my assistance. I just pick a movement and get a pump.
What kind of weights jumps does everyone take?
My ME work usually gets a lot of sets >70%. I haven’t calculated out my sets increasing 5-10% yet. Might help though. My last ME lift ramp (intensification block week 3/4) looked like this:
3" deficit deads
135x3x3
225x3
275x1
315x1
335x1
365x1
375x1
385x1
395x1
405x1
415x1 (matched an old PR, which was my goal.)
Does that strike anyone as odd? I often wonder if I’d be seeing better progress if my workouts took larger jumps and took more weights <70%. Haven’t tried it yet though, I usually focus on just getting 8 quality sets with good form, which feels just fine. But I’ve seen people ramp like this:
135
185
225
250
275
315
355 attempt 1
395 old PR
425 PR
And it seems to work for them as well. Good amount of sets and 3 attempts, but more work with lighter weight.
[quote]louiek wrote:
What kind of weights jumps does everyone take?
My ME work usually gets a lot of sets >70%. I haven’t calculated out my sets increasing 5-10% yet. Might help though. My last ME lift ramp (intensification block week 3/4) looked like this:
3" deficit deads
135x3x3
225x3
275x1
315x1
335x1
365x1
375x1
385x1
395x1
405x1
415x1 (matched an old PR, which was my goal.)
Does that strike anyone as odd? I often wonder if I’d be seeing better progress if my workouts took larger jumps and took more weights <70%. Haven’t tried it yet though, I usually focus on just getting 8 quality sets with good form, which feels just fine. But I’ve seen people ramp like this:
135
185
225
250
275
315
355 attempt 1
395 old PR
425 PR
And it seems to work for them as well. Good amount of sets and 3 attempts, but more work with lighter weight.[/quote]
for a squat / DL variation working up to 1RM, with a current PR of 345 ,I would do as follows…
95 x 5…maybe more than 1 set
135 x 5…maybe more than 1 set
185 x 3 or 5
225 x 2 or 3
265 x 2
295 x 1
315 x 1
335 x 1
355 for PR
365 …if 355 was too clean .
when my DL and squat numbers get over 400 I’ll probably knock out those 185 sets , and jump from 225 to 275 to 315…and then tighten them up in the high 300’s .
Found this GPP sled work schedule on EliteFTS. Planning on running it next Acc. block, focusing on hip strength and upper body work capacity. Probably only using 45lbs for upper body work and 90lbs for lower body work. Haven’t tried it yet though, so I’ll have to check how heavy that actually feels.
Sunday(6 hours after speed bench):
Upper Body dragging(each done for 1 trip of 200 feet)
Walking forward front raises with a strap in each hand
Walking backwards pulls to the sides with a strap in each hand
Walking forward over head tricep extension with a strap in each hand
Walking forward static hold at my bench sticking point with a strap in each hand
Walking backward static hold at bench sticking point with a Strap in each hand
Tuesday(24 hours after max effort Squat/Deadlift):
Lower body dragging(all done for trips of 200 feet)
Ankle dragging for 4-5 trips
Thursday(24 hours after max effort bench):
Upper body dragging
Same as Sunday schedule
Saturday(12 hours after speed squat)
Lower body dragging(all done for trips of 200 feet)
Belt dragging walking forward- 3 trips
Belt dragging walking backward- 2 trips
Just finished 4 weeks of accumulation. I was a bit detrained when I started the cycle due to a 2 weeks vacation and other screwing around.
Week 1
Box squat (50% of 410)
205 x 20 x 2 in time of 17:30 (hard)
Speed DLs
225 x 20 x 1
Week 2
Box squat (50%)
205 x 20 x 2 in 14:20 (horrible)
Speed DLs
245 x 20 x 1
Week 3
Box squat (55%)
225 x 20 x 2 in 13:30 (didn’t die like I thought I would)
Speed DLs
275 x 15 x 1
Week 4
Box squat (60%)
245 x 20 x 2 in 12:50 (sonofabitch motherfucker)
Speed DLs
225 + short monster minis (+80 at top)
10 x 1
I don’t know if I need a deload before intensification but each of these sessions kicked my ass and made me sore for 3 days after.
Making me feel really bad that you can do 20 doubles in 13 minutes. Is it even possible to rest or do you just like take a few breaths and back under the bar?
[quote]michael_xyz wrote:
Making me feel really bad that you can do 20 doubles in 13 minutes. Is it even possible to rest or do you just like take a few breaths and back under the bar?[/quote]
It is about 15 seconds average between sets. A bit less for the first 10 sets and a bit more for the last 5 (where catching my breath was almost impossible).
[quote]michael_xyz wrote:
Making me feel really bad that you can do 20 doubles in 13 minutes. Is it even possible to rest or do you just like take a few breaths and back under the bar?[/quote]
It is about 15 seconds average between sets. A bit less for the first 10 sets and a bit more for the last 5 (where catching my breath was almost impossible).
What is the benefit in doing that though? Because I’d imagine you’d want to rest a bit longer and thus your form would also be better/you’d be faster which is the whole purpose of the day.
Not knocking it - just curious. Read a Jim Wendler article where he talks about and he said he didn’t see the point in only resting 60 seconds or whatever for speed bench.
[quote]giterdone wrote:
[quote]michael_xyz wrote:
Making me feel really bad that you can do 20 doubles in 13 minutes. Is it even possible to rest or do you just like take a few breaths and back under the bar?[/quote]
It is about 15 seconds average between sets. A bit less for the first 10 sets and a bit more for the last 5 (where catching my breath was almost impossible).[/quote]
damn…thats nice work . my speed squats last came in at 22 minutes for 18x2 at 50% .
wtf
so let me ask you this…does your rep-speed suffer at all for the sake of beating the stop watch ? or do you not worry about that at all ?