[quote]tredaway wrote:
When you do your floor presses after your bench I presume you use the 5/3/1 format for that that to ie find your 1 rep max and deduct 10% etc as looking at your work outs that’s how it looks would that be correct ?
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Yep, I use the 531 format. I would do a rep max with something around 4-6 to get an estimate and then take 85% of that for your training max whether it has its own day or not. I like doing that for bench as I feel higher reps help a lot.
[quote]tredaway wrote:
Also you mentioned once that if you can’t floor press you woud rather do weighted dips than incline press, when you do your dips do you prefer to go arms parallel or do you go for a deep stretch at the bottom ?
[/quote]
I try to go as low or just lower than parallel. I don’t think any lower is necessary.
[quote]tredaway wrote:
Last one I notice you don’t do the press as recommended is that due to shoulder problems or do you just find you progress fine with out it?
[/quote]
I progress fine without it. I just felt like the OHP wasnt having a direct carry over to bench. The floor press is very similar to my bench and since I’m a powerlifter I wanna do more horizontal pressing variations. I do think the OHP is a great lift to focus on at times, but its just not needed for me now.
Thanks for all the advice one more question before I leave you to get on with your training lol. when you do your joker sets do you just use singles yourself ?
The reason I ask is someone said on a thread somewhere that if its 5’s week they bump the weight up in say 10lb jumps until they can no longer get the full 5 reps, the same for 3’s and so on ?
Yea, you would bump up the weight in 5-10% increments or whatever you want and continue doing 5s, 3s, or singles depending on what week it is. You can certainly just do singles but Jim created the jokers like that because it keeps it so simple.
[quote]kgildner wrote:
Sorry to hear about that, dude! But I wouldn’t consider having a two-point night as being responsible for the loss. You’re just humble!
By the way, I know you might’ve already mentioned this before, but what position do you play?[/quote]
Thanks man! I’ll usually play wing, but I’ve played everywhere! I started the season playing a decent amount of defense, then moved back to left wing…then I started playing right wing and finished the session that way. I ended up scoring in most of the games playing right for whatever reason.
I used to exclusively play center but the girl on our team kind of kicked me out of that. She doesn’t get many points and is all over the place defensively, but this is for fun so need to bitch about it
[/quote]
Awesome. You shoot left or right? I always loved playing the off-wing, and as 16 year-olds it would screw with the goalies’ perception. I found it much easier to score this way. Admittedly, most goalies at my level sucked anyways.
Right shot. There are benefits to playing both sides. I’ve always had an easier time getting pucks out of the zone and I can turn really sharp to my right to get a shot off and get some one timers on left wing. While I have a more difficult time getting the puck out playing right, I have a better view of the ice and greater chance of making nice plays. And while the shot angle isnt as good, I can get a snap shot off a lot quicker too.
[quote]MightyMouse17 wrote:
Right shot. There are benefits to playing both sides. I’ve always had an easier time getting pucks out of the zone and I can turn really sharp to my right to get a shot off and get some one timers on left wing. [/quote]
My favourite bit about playing off-wing was just being “that much” closer to the other forwards for passing/receiving passes. Seemed like the extra half-second made a big difference.
Anywho, best of luck in the off-season! When do you start up again?
[quote]Jlabs wrote:
OLAY OLAY OLAY OLAY![/quote]
Lol thanks guys!
[quote]csulli wrote:
Omg dude deadlifting with those angled plates is the worst. That would drive me up the wall lol. Nice job anyhow.[/quote]
Yea man, it sucks donkey balls! It is what it is though. There are better gyms around, but there just too far. 24hr fitness is only half a mile from my apartments so its just too convenient.
Top set beltless felt pretty good. No max reps but did a few extra. I’m thinking I could’ve had 6-7. Even though I still can’t front squat as much as I bench, its been feeling great lately. I remember 185 use to feel heavy but felt like nothing this session.
HB Squat
200 x 5
225 x 3
250 x 3 RPE @ 7
Front Squat
185 x 3 x 5
Lat Pulldown
105 x 10
120 x 10
135 x 10
105 x 16
Calf stuff…
Lying Single Leg Curl
30 x 12 x 3
Pallof Press
25 x 10 x 3
Spin Cycle Sprints
10 seconds x 5 w/30 second rests
posted this somewhere else about my deadlift routine…
I’m experimenting with my own programming with the deadlift and am liking it so far. I’ll probably try different things out, but right now I have a 6 week cycle planned that goes like this…
Week 1 - 365 x 4, back off 5-10% and 2 more sets of 4(345 lbs). Light SLDLs
Week 2 - 295 x 5 singles. Work up to heavish SLDL of 4-6 and one backoff.
Week 3 - 375 x 3, 350 x 3 x 2. Light SLDLs
Week 4 - 280 x 5 singles. Work up to heavish SLDL of 4-6 and one backoff. (My next workout)
Week 5 - 385 x 2, most likely back off with 360 x 2 x 2. Light SLDLs
Week 6 - 260 x 5 singles. Work up to heavish SLDL of 4-6 and one backoff.
After that you up the weight 10 lbs and repeat. If I did this before a meet I’d probably have a 7th week with light singles again.
There are some tweaks I have in mind, but I like the general layout of it. It allows me to deal with fairly heavy weight without going to failure, and then the lighter weeks allow me to recover and work on explosiveness.
one more question before I leave you to get on with your training lol. when you do your joker sets do you just use singles yourself ?
