[quote]michael_xyz wrote:
STB (or anyone else really): How do you deal with failing to hit a PR on your ME lift? I’ve read or watched stuff with Dave Tate/Jim Wendler and at times they just shrug it off like it doesn’t matter - it’s bound to happen.
But I kinda let it get to me quite a bit and, unfortunately, at times it means that I get quite pissed off and the rest of my session gets slightly ruined due to it.
Do you just accept that it’s bound to happen here and there and just don’t worry if it happens? Just mentally how do you deal with it?[/quote]
I assess why I didn’t get a PR, be it a rep PR or a weight PR in a given ME exercise and then try and find a solution. Are you always going to get a PR? Definitely not. Very rarely am I actually going into a training session expecting a PR. Having a wide variety of ME exercises makes it easier to keep the PR’s coming but even then you need to find what actually is helping your big 3.
Remember, it’s about the long run, not the week to week.
[quote]michael_xyz wrote:
I’m a raw bencher. I can wide-grip bench 115kg for a single. Yet my military press is shockingly low - 60kg for 3-4 reps.
Now, do you see this as a weakness or that there’s little correlation? I’m finding it hard to judge whether it means that raising my OHP would do much good for my bench or if my bench is being held back BECAUSE of my weak OHP.
It is definitely quite low relatively - I know that. I do try to improve it but some shoulder injuries here and there make that harder.[/quote]
OHP carryover is different for others. Train your OHP and see if your bench goes up, if it doesn’t then you’re not getting a lot of carryover for that movement and a low OHP isn’t a big deal. If you find that your bench goes up as your OHP goes up, then keep trying to get a stronger OHP.
The only person that can determine if your OHP is holding you back or not is you through some good ole trial and error.
[quote]michael_xyz wrote:
STB (or anyone else really): How do you deal with failing to hit a PR on your ME lift? I’ve read or watched stuff with Dave Tate/Jim Wendler and at times they just shrug it off like it doesn’t matter - it’s bound to happen.
But I kinda let it get to me quite a bit and, unfortunately, at times it means that I get quite pissed off and the rest of my session gets slightly ruined due to it.
Do you just accept that it’s bound to happen here and there and just don’t worry if it happens? Just mentally how do you deal with it?[/quote]
Other than what’s already been mentioned, I automatically move on to a different variation next week, even if I were planning to stay with the same lift another 1-2 weeks. I try to pick a variation that addresses the reason I failed the attempt. If I’m feeling off that next week I’ll try some new variation so I have a baseline to come back to later.
Don’t want to clog this thread up with my questions but I kinda gotta ask. I’m in the accumulation phase and this was a workout on Saturday. Is this good/any changes suggested?
[quote]killerDIRK wrote:
Remember, it’s about the long run, not the week to week. X2.
I have to remind myself of this often. To many burn out rather than fade away.
If I got frustated because I did not PR every week or two or three I would have quit a LONG time ago.
As it is I know there will be plateus and I expect that. I get quiet, focused and then go for it once again.
I do have goals but as long as I am enjoying the PROCESS, that is what gets me through time on no pr.[/quote]
I like this! Well said.
Sometimes I find the anxiety I get from a disappointing workout can be debilitating. Strength takes patience, dammit.
I put a post-it note on my mirror that says “There will ALWAYS be another bench day”
It kinda reminds me that if I have a shitty workout, there will be another one right around the corner. Keeps me in check (sometimes, ha-ha)
[quote]michael_xyz wrote:
Don’t want to clog this thread up with my questions but I kinda gotta ask. I’m in the accumulation phase and this was a workout on Saturday. Is this good/any changes suggested?
Hammer Curls
17.5kg - 2x13[/quote]
Looks pretty good. If you have problems getting under 60minuts, you could remove either the curls or the chins, since one is enough for bicep work and you’re working too much back. Try adding a tricep exercise at the expense of a back/biceps one.
I’ve never been too worried about how long it takes. I mean, I know Louie Simmons has sometimes said it should last about an hour but at the end of the day, it should last however long is required - right?
Yes, the curls were just because I like to do 2-3 sets of them and rarely do chins so just didn’t think much abut chins using biceps a lot anyway. I like to do quite a bit of back work (especially now in acc. phase) as I feel it helps a lot in my lifts.
[quote]michael_xyz wrote:
I’ve never been too worried about how long it takes. I mean, I know Louie Simmons has sometimes said it should last about an hour but at the end of the day, it should last however long is required - right?[/quote]
That’s what I’ve always thought. I do strongman and have a lot of stuff to get done in one day. Usually takes me 90min to get done in the gym, and a lot of the more advanced guys I talk with say their workouts are 90min, and even 120min at the longest. I’ve never noticed a correlation between stalling/plateauing and how long it takes me in the gym.
Yes, mine are usually 90-120 minutes. It only goes to 2 hours if the gym is very crowded. It’s a university gym and at times I’ll be waiting quite a while for the power rack or something like that.
[quote]LoveSquatting wrote:
Starting an accummulation phase on monday, here’s my plan, critisize, please!!
Phase is gonna be 4 weeks
ME upper - 3x5, 2x3 on the main lift - total of 5 lifts above 90%
ME lower - 3x5, 2x3 on the main lift - total of 5 lifts above 90%
DE upper - 20x3
DE lower - 20x2SQ, 20x1DL
2 weeks squats, 2 weeks DLs
DLs are gonna be - 3x5, 2x3 on the first week of DLs and max rep test on the 2nd week of DLs at about 70-80% of 1rm
SQ/DL/SQ/DL
Upper is gonna be regular/floor/regular/floor
Lower is gonna be regularSQ/regularDL/boxSQ/regularDL
Can’t wait to try the DE lower days, loving having a hard time taking a shit!
Sounds good ?[/quote]
Looks solid. My only suggestions is if you want extra rep work on your main ME lift, save it until after you’ve established your 5 or 3rm. Say you hit 500 for 5. Figure out 70-80% of that, then do your 3x5 and 2x3 sets.
Anything over 90% can be considered max effort work. But you have no idea what 90% is going to be from week to week. The only way to keep the system at 100% intensity, year round, is to etablish a max everytime you train for Max Efforts.
Does this make sesne?
Other than that, looks really good. And yes, after the first day of squats, you will have a very hard time maintaining basic life function.
[quote]louiek wrote:
I recently just read about how DE work for raw lifters is supposed to be 70-80%. Is that true? I know Louie writes about the waves in the ~50% range, but is that just for the geared lifters?[/quote]
I saw a couple good repsonses on the thread for this but I wanted to chime in. The reason for the higher percentages for raw lifters is to get int extra volume. You can do the same thing by decreasing rest periods and adding more sets with lower weights. Speed is all that matters on DE day. But it’s hard to through a wiffle ball 100 miles an hour. Plus, if you are using bands and chains, your relative training volumes will be off the charts.
Just stick with 40-50 for bench 50-60 for squats and deads. Pretty much everyone is fast here. Modify the sets based on what period of training you are in.
[quote]michael_xyz wrote:
STB (or anyone else really): How do you deal with failing to hit a PR on your ME lift? I’ve read or watched stuff with Dave Tate/Jim Wendler and at times they just shrug it off like it doesn’t matter - it’s bound to happen.
But I kinda let it get to me quite a bit and, unfortunately, at times it means that I get quite pissed off and the rest of my session gets slightly ruined due to it.
Do you just accept that it’s bound to happen here and there and just don’t worry if it happens? Just mentally how do you deal with it?[/quote]
This will happen alot. Expecially when you first start a system of training that reqiures maximal lifting year round. Don’t let it get to you. Early on in training its ok to fail on stuff. When a meet gets closer, you don’t want to fail on anything.
It takes some time, but you will learn to figure out what you can handle on any given day. I used to fail all the time in training and still got stronger in meets. That doesn’t happen forever. Making huge jumps and boosting your ego in training will not end well in a meet, eventually.
I can’t even remember the last time I failed a heavy lift in training but when I used to do it a lot, I was in a very bad mood for the rest of the day. Just pick your weights a little better and when you do miss a weight, try not to rip somebodys head off that day.
I did 95kg x 4 on close-grip and I kept it for the next week and was hoping to hit 5 reps. Is that an okay goal or is it better to somewhat raise it - to, say, 97.5kg - and then just push it for that weight.
I did 95kg x 4 on close-grip and I kept it for the next week and was hoping to hit 5 reps. Is that an okay goal or is it better to somewhat raise it - to, say, 97.5kg - and then just push it for that weight.[/quote]
Gold jacket, green jacket who gives a shit? Progress is good be it reps or weight.
Generally on accumulation blocs I’ll go for more reps, on intensification I’ll go for more weight.
Im looking for examples for Intensification blocks, any help would be great. I just finished 4 weeks of accumulation and Im ready for the heavy shit. Ive read up on the Circa-Max, but everything I read says you dont do that unless you can squat 3 times your bodyweight, im 50lbs away. Any examples would be great, thank you
With traction/mobility work, I was wondering if I could substitute a light band for 2 mini bands? Since the light and average bands I have are the short ones.