Well, the combination of soccer and squatting three times a week and deadlifting every week has finally caught up with me.
I dumped my last rep on my top squat set and when I brought the bar down for the second rep on the last bench set, I brought it down way out of position and got stuck. I’ve felt the fatigue buidling for a few weeks now, and it’s time for a rest/deload week.
[quote]teotjunk wrote:
I have a question about the no of maximum lifts above 90%. Is it too much to have four lifts about 90% ?. Current my max effort routine is like this
6 lifts at 15%
5 lifts at 30%
4 lifts at 50%
3 lifts at 65%
2 lifts at 80%
2 attempts at a personal record
1 attempt at 100%
1 attempt at 90%
And I rest 2 minutes between efforts above 90% ? Is the rest time too little or too much ?
Tjun Kiat[/quote]
No, it’s not necessarily too much, as long as you are taking the proper recovery measures.
But I’d suggest a different way of going about it.
The jump from 80% to a new PR (essentially over 100%) is too great, generally speaking. You are better off going 80%, 90%, and then either 95%, 100% or for a new record. If you hit “100%” after a new PR, that means you would be doing that same PR weight again, since it is your new 100%. This would be too demanding. After you get or 2 in your workup at 90 or above, go for the PR, and then maybe 1 down set at 90%
Notes: Goddamn great training session. After my 3rd rep on the 1st set, the guy I was training with didn’t think I’d make it to 5 reps. I was doubting even 3 sets after the first set. I took the rest I needed and I fucking dug deep and it felt awesome. But my legs are going to feel terrible the next few days. Or the next week.
No, it’s not necessarily too much, as long as you are taking the proper recovery measures.
But I’d suggest a different way of going about it.
The jump from 80% to a new PR (essentially over 100%) is too great, generally speaking. You are better off going 80%, 90%, and then either 95%, 100% or for a new record. If you hit “100%” after a new PR, that means you would be doing that same PR weight again, since it is your new 100%. This would be too demanding. After you get or 2 in your workup at 90 or above, go for the PR, and then maybe 1 down set at 90%
Hope that helps.
-Matt[/quote]
What do you mean by proper recovery measures ? Currently I rest 2 minutes for lifts above 90 minutes and it is already quite time consuming
135x5
155x3
175x2
185x3* I think this is a rep PR but still not happy with this, No leg drive, no explosion, didn’t fell right.
I fell more comfortable with the log, I swear! its odd but true.
Might have something to do with me being at the beach today, walking way to much, and seeing some rocks and decided to pick a 140ish LB rock up and attempt to press it over my head, I would have had it to but I realized I was on a sandy hill with rocks right behind my feet and this could turn out bad. People where looking at me like I am insane though which is always good.
OK please don’t laugh at my bench numbers I havn’t done any benching in ALONG time and fell it might do my some good so…
Incline DB press
45sx8
55sx8
55sx8
Hammer curls
35sx8
35sx8
35sx8
I havn’t had a decent training session since my comp on the 9th, hopfully that changes soon.
Notes: Goddamn great training session. After my 3rd rep on the 1st set, the guy I was training with didn’t think I’d make it to 5 reps. I was doubting even 3 sets after the first set. I took the rest I needed and I fucking dug deep and it felt awesome. But my legs are going to feel terrible the next few days. Or the next week.
-Matt[/quote]
That seems like a pretty damn good training session to me!
No, it’s not necessarily too much, as long as you are taking the proper recovery measures.
But I’d suggest a different way of going about it.
The jump from 80% to a new PR (essentially over 100%) is too great, generally speaking. You are better off going 80%, 90%, and then either 95%, 100% or for a new record. If you hit “100%” after a new PR, that means you would be doing that same PR weight again, since it is your new 100%. This would be too demanding. After you get or 2 in your workup at 90 or above, go for the PR, and then maybe 1 down set at 90%
Hope that helps.
-Matt
What do you mean by proper recovery measures ? Currently I rest 2 minutes for lifts above 90 minutes and it is already quite time consuming
Tjun Kiat[/quote]
Food and rest.
As you get stronger, you may need more than 2 minutes rest for full recovery.
Main thing Get no try but Get the damn PR. After that if you arent taxed sure get the rest roughly they say 3 lifts above 90% I think it was but in the end work damn hard.
If your hitting solid 90_ + efforts with just a few mins rest after a REAL 100% max effort at a new PR I have to question the Max effort as well. These should be all out eye popping efforts
Phill
[quote]teotjunk wrote:
I have a question about the no of maximum lifts above 90%. Is it too much to have four lifts about 90% ?. Current my max effort routine is like this
6 lifts at 15%
5 lifts at 30%
4 lifts at 50%
3 lifts at 65%
2 lifts at 80%
2 attempts at a personal record
1 attempt at 100%
1 attempt at 90%
And I rest 2 minutes between efforts above 90% ? Is the rest time too little or too much ?
Notes: Goddamn great training session. After my 3rd rep on the 1st set, the guy I was training with didn’t think I’d make it to 5 reps. I was doubting even 3 sets after the first set. I took the rest I needed and I fucking dug deep and it felt awesome. But my legs are going to feel terrible the next few days. Or the next week.
Of course more work done today. Refill holes first with gravel around new PVC sewer pipe, framing, drywall, etc etc no pics today got lazy LOL
Assistance Day June 21st
OK not really going to log this day any more backing way off on it just doing well assistance shoulder stuff lots of machine work prehab, recovery, I really think this day is helping my joints etc feel better but kind of a boring day to log but necessary. Also just hit the gym have a bit of fun more relaxed no real Goal or PR to push for
[quote]Phill wrote:
Main thing Get no try but Get the damn PR. After that if you arent taxed sure get the rest roughly they say 3 lifts above 90% I think it was but in the end work damn hard.
If your hitting solid 90_ + efforts with just a few mins rest after a REAL 100% max effort at a new PR I have to question the Max effort as well. These should be all out eye popping efforts
Phill
[/quote]
So how long should I rest between two 90+%workouts ? The West Side Template recommends 2-5 minutes. I chose 2 minutes because I wish to shorten my tranining time.
[quote]teotjunk wrote:
So how long should I rest between two 90+%workouts ? The West Side Template recommends 2-5 minutes. I chose 2 minutes because I wish to shorten my tranining time.
Tjun Kiat
[/quote]
If you wish to shorten your training time, I wouldn’t shorten it with the rests. Those should be part of the training.
Can you really give 100% with even a 5 minute rest?? And heck, if going for a PR you should probably give it 110%. That extra 10% is where your head and internal organs want to explode and sometimes do.
I’ve been told to take up to 15 minutes rest when going for some big PR’s.
so just don’t cheat yourself is all I’m saying.
[quote]c. wrote:
teotjunk wrote:
So how long should I rest between two 90+%workouts ? The West Side Template recommends 2-5 minutes. I chose 2 minutes because I wish to shorten my tranining time.
Tjun Kiat
If you wish to shorten your training time, I wouldn’t shorten it with the rests. Those should be part of the training.
Can you really give 100% with even a 5 minute rest?? And heck, if going for a PR you should probably give it 110%. That extra 10% is where your head and internal organs want to explode and sometimes do.
I’ve been told to take up to 15 minutes rest when going for some big PR’s.
so just don’t cheat yourself is all I’m saying.
c.
[/quote]
Great advice. Take as long as you need before a PR attempt. If your goal is to shorten a workout, then get rid of the fluff, but don’t try to do an ME day with inadequate recovery.
If you are recovered after 2min then great, hit it hard, but if you need more take it.
There’s a time and place for training in a fatigued state, but it’s not during ME work in my opinion. Hell, superset your accessory work if you need to shave time, but your goal on ME day is to hit a PR.
Allright, I’m heading out to hit some sort of deadlift PR.
I took yesterday off (unheard of for me) so that I would be fresh for today. If I don’t do something impressive then I’m going to stick a bamboo shoot under my fingernail, or walk on tacks or something painful to make up for slacking yesterday.
[quote]c. wrote:
teotjunk wrote:
So how long should I rest between two 90+%workouts ? The West Side Template recommends 2-5 minutes. I chose 2 minutes because I wish to shorten my tranining time.
Tjun Kiat
If you wish to shorten your training time, I wouldn’t shorten it with the rests. Those should be part of the training.
Can you really give 100% with even a 5 minute rest?? And heck, if going for a PR you should probably give it 110%. That extra 10% is where your head and internal organs want to explode and sometimes do.
I’ve been told to take up to 15 minutes rest when going for some big PR’s.
so just don’t cheat yourself is all I’m saying.
c.
[/quote]
Exactally, C. Take all the rest you need on the ME work…that is not the time to skimp on your rest.
If you want to shorten your lifting time, superset back-to-back the more isolation type stuff at the ends of the workout like prehab, bicep work, abs, low back, etc.
Thanks KO and Phill! I think I need to work on my squat speed some more. I’m getting too good at grinding out lifts and not good enough at exploding. Too many of my lifts were a full grind too often.
[quote]Modi wrote:
c. wrote:
teotjunk wrote:
So how long should I rest between two 90+%workouts ? The West Side Template recommends 2-5 minutes. I chose 2 minutes because I wish to shorten my tranining time.
Tjun Kiat
If you wish to shorten your training time, I wouldn’t shorten it with the rests. Those should be part of the training.
Can you really give 100% with even a 5 minute rest?? And heck, if going for a PR you should probably give it 110%. That extra 10% is where your head and internal organs want to explode and sometimes do.
I’ve been told to take up to 15 minutes rest when going for some big PR’s.
so just don’t cheat yourself is all I’m saying.
c.
Great advice. Take as long as you need before a PR attempt. If your goal is to shorten a workout, then get rid of the fluff, but don’t try to do an ME day with inadequate recovery.
If you are recovered after 2min then great, hit it hard, but if you need more take it.
There’s a time and place for training in a fatigued state, but it’s not during ME work in my opinion. Hell, superset your accessory work if you need to shave time, but your goal on ME day is to hit a PR.[/quote]
Exactly these two post got ya covered ME is NOT about conditioning if you need that add it on a different day this is about Lifting maximal loads
[quote]Modi wrote:
Allright, I’m heading out to hit some sort of deadlift PR.
I took yesterday off (unheard of for me) so that I would be fresh for today. If I don’t do something impressive then I’m going to stick a bamboo shoot under my fingernail, or walk on tacks or something painful to make up for slacking yesterday.[/quote]
