I’m still trying to figure out how it seems so many of you are getting 20+lb PR’s (in many cases more), and I’m only doing 4-5lbs/week.
[/quote]
Most of my 10-20lb PRs come in squat and deadlift, but they are a little miss leading. To explain, I might squat for 3 weeks and hit a 5lb pr each week for a total of 15lbs. Then when I go back to deads I am usually good for a 10-15lb PR because I put 15lbs on my squat between now and the last time deadlifted. It is the carry over that lets me get big PRs on lower body lifts.
Notes:
Very happy with front squat. Considering my 1RM was 235, I think things are moving along well. I’m getting waaaay down with these. Actually tipped backwards onto my heels on one of the sets, which I take as a good sign that I’m close to using the proper set of muscles to move the weight.
Working speed pulls mostly for form. Cleans are fun, but the form is different from DL at the bottom and it’s confusing my setup.
These felt really good, with shins vertical and the whole posterior chain pulling in unison, no particular area taking all the load. Gotta keep the setup short before the pull, need to get down into position and just GO! Was going to use bands across the cage, but decided against. Save for an ME day.
[/quote]
Nice squatting! Front squats are a beast when you go for reps. I’m having an easier time upping the weight on higher reps than I am for max effort. I don’t know what that means exactly, but I do know I’m getting better at them.
I’m still trying to figure out how it seems so many of you are getting 20+lb PR’s (in many cases more), and I’m only doing 4-5lbs/week.
Most of my 10-20lb PRs come in squat and deadlift, but they are a little miss leading. To explain, I might squat for 3 weeks and hit a 5lb pr each week for a total of 15lbs. Then when I go back to deads I am usually good for a 10-15lb PR because I put 15lbs on my squat between now and the last time deadlifted. It is the carry over that lets me get big PRs on lower body lifts. [/quote]
Pretty much, I might have a few weeks of lifting that leads to a 20lb OR or it might be for a rep I haven’t done for awhile.
If you are putting 5 lbs every week I would NOT worry about anything, thats awesome progress.
[quote]Phill wrote:
Agreed those are some HUGE PR’s and I bet you still have 20 or more left in the tank you just dont know it yet. You actually dont know mentally your as strong as you are keep taking those steps though they add up . 1 lb at a time
Phill
[/quote]
Dude you are so right. I was thinking about this the other day. Some days I have trouble getting myself mentally psyched and “ready” for a big lift (wish I had a fucking ipod to drown out the pop nonsense in my gym). When I get in the zone, I can totally rock a PR. Other times, I can have trouble with a weight that should be relatively easy.
Do you guys have any mantras you run through before a lift? I try to stare at the bar and think to myself “I’m strong. I’m stronger than this.” (whatever weight is in front of me). I repeat that to myself a few times and that usually gets me excited. Then I take a couple of deep breaths so that I don’t get light headed. I also try to envision myself lifting the weight and it being really easy.
Do you guys do stuff like this or am I weird? Actually, I know I’m weird for more reasons than that but hey.
I actually try not to think of anything during the setup, I just try to concentrate on setting up to lift.
My best lifts occur when I don’t worry about whether it’s going to go up or not. That’s the hardest part for me, actually - not being concerned whether I get the new PR. I try to remember that if I am doing the right things to prepare then I WILL get the lift.
If I don’t get the lift, then I need to look at my training plan and adjust. Either way, I can’t fail since I’ll either get the lift, or learn more about my weaknesses (and they are many )
If I try to rev myself up for a lift, it’s pretty much a guarantee I won’t get it and an indicator that I know - on some level - that I haven’t prepared properly. Such has been my experience anyway…
However, what you describe works for many other people. Just doesn’t work for me.
Notes:
Very happy with front squat. Considering my 1RM was 235, I think things are moving along well. I’m getting waaaay down with these. Actually tipped backwards onto my heels on one of the sets, which I take as a good sign that I’m close to using the proper set of muscles to move the weight.
Working speed pulls mostly for form. Cleans are fun, but the form is different from DL at the bottom and it’s confusing my setup.
These felt really good, with shins vertical and the whole posterior chain pulling in unison, no particular area taking all the load. Gotta keep the setup short before the pull, need to get down into position and just GO! Was going to use bands across the cage, but decided against. Save for an ME day.
[/quote]
Good job on everything man, 5 rep front squats are brutal.
I think your max might be just a bit more than 235 now
Nice squatting! Front squats are a beast when you go for reps. I’m having an easier time upping the weight on higher reps than I am for max effort. I don’t know what that means exactly, but I do know I’m getting better at them.
Very strong on the GMs also.[/quote]
Thanks man.
I know what you mean - there seems to be more “room” for raising weight on rep days at times. That’s been happening with my overhead press. RE days weight creeps up, but the ME day weight is staying the same…
The GMs were brutal. I almost quit the session after those.
BTW - I specifically tried 225 on FS because of your 205 3x8 front squat the other day. That and realizing I’m not pushing myself hard enough to get stronger. Not that I’m conpetitive or anything…
[quote]Carnak wrote:
Phill wrote:
Agreed those are some HUGE PR’s and I bet you still have 20 or more left in the tank you just dont know it yet. You actually dont know mentally your as strong as you are keep taking those steps though they add up . 1 lb at a time
Phill
Dude you are so right. I was thinking about this the other day. Some days I have trouble getting myself mentally psyched and “ready” for a big lift (wish I had a fucking ipod to drown out the pop nonsense in my gym). When I get in the zone, I can totally rock a PR. Other times, I can have trouble with a weight that should be relatively easy.
Do you guys have any mantras you run through before a lift? I try to stare at the bar and think to myself “I’m strong. I’m stronger than this.” (whatever weight is in front of me). I repeat that to myself a few times and that usually gets me excited. Then I take a couple of deep breaths so that I don’t get light headed. I also try to envision myself lifting the weight and it being really easy.
Do you guys do stuff like this or am I weird? Actually, I know I’m weird for more reasons than that but hey.[/quote]
I also try not to think. It puts to much pressure on me to hit it. If I start to think, I tell myself to stop being a pussy. Something about not wanting to be a pussy fires me up. I do pace a lot in between sets. However, my setup for each lift is methodical. I go through exactly the same motions each time so it becomes automatic.
[quote]AlphaDragon wrote:
I’m still trying to figure out how it seems so many of you are getting 20+lb PR’s (in many cases more), and I’m only doing 4-5lbs/week.
Pemdas wrote:
Most of my 10-20lb PRs come in squat and deadlift, but they are a little miss leading. To explain, I might squat for 3 weeks and hit a 5lb pr each week for a total of 15lbs. Then when I go back to deads I am usually good for a 10-15lb PR because I put 15lbs on my squat between now and the last time deadlifted. It is the carry over that lets me get big PRs on lower body lifts.
Kalle wrote:
Pretty much, I might have a few weeks of lifting that leads to a 20lb OR or it might be for a rep I haven’t done for awhile.
If you are putting 5 lbs every week I would NOT worry about anything, thats awesome progress. [/quote]
Just to chime in here, you basically stay with a lift until you’re not progressing anymore. Theoretically, if you have a 5lb PR every week, you’d gain 260lb on that lift in a year! However, we’re human and we all stall eventually.
That’s when you switch to something else and then keep pushing that until you stall in that new exercise. Then, when you come back to your original exercise, your body would be that much stronger and that’s when you see the 20lb PR.
The other time that you’ll see the 20-30lb PR is by beginners when they’re just starting to train their CNS. They get more efficient by technique and learning how to fire their muscles, and they’ll get big PRs left and right. I remember going through that for a bit and it sure got me addicted to lifting heavy!
Notes:
Very happy with front squat. Considering my 1RM was 235, I think things are moving along well. I’m getting waaaay down with these. Actually tipped backwards onto my heels on one of the sets, which I take as a good sign that I’m close to using the proper set of muscles to move the weight.
Working speed pulls mostly for form. Cleans are fun, but the form is different from DL at the bottom and it’s confusing my setup.
These felt really good, with shins vertical and the whole posterior chain pulling in unison, no particular area taking all the load. Gotta keep the setup short before the pull, need to get down into position and just GO! Was going to use bands across the cage, but decided against. Save for an ME day.
Good job on everything man, 5 rep front squats are brutal.
I think your max might be just a bit more than 235 now :)[/quote]
[quote]Carnak wrote:
Dude you are so right. I was thinking about this the other day. Some days I have trouble getting myself mentally psyched and “ready” for a big lift (wish I had a fucking ipod to drown out the pop nonsense in my gym). When I get in the zone, I can totally rock a PR. Other times, I can have trouble with a weight that should be relatively easy.
Do you guys have any mantras you run through before a lift? I try to stare at the bar and think to myself “I’m strong. I’m stronger than this.” (whatever weight is in front of me). I repeat that to myself a few times and that usually gets me excited. Then I take a couple of deep breaths so that I don’t get light headed. I also try to envision myself lifting the weight and it being really easy.
Do you guys do stuff like this or am I weird? Actually, I know I’m weird for more reasons than that but hey.[/quote]
I talk to myself only on the deadlift because it’s a less technical lift. I usually think about the determination that others have shown here in the thread with their training, basically, the attitude of never giving up. After I walk up to the bar, it’s all about getting into the routine of setting up and pulling with that attitude. I try not to think about how much is on the bar and whether it is a PR or not, but instead just keep that never-give-up attitude in my head and pull with all I’ve got.
[quote]jthsiao wrote:
The other time that you’ll see the 20-30lb PR is by beginners when they’re just starting to train their CNS. They get more efficient by technique and learning how to fire their muscles, and they’ll get big PRs left and right. I remember going through that for a bit and it sure got me addicted to lifting heavy! :-D[/quote]
[quote]Carnak wrote:
Phill wrote:
Agreed those are some HUGE PR’s and I bet you still have 20 or more left in the tank you just dont know it yet. You actually dont know mentally your as strong as you are keep taking those steps though they add up . 1 lb at a time
Phill
Dude you are so right. I was thinking about this the other day. Some days I have trouble getting myself mentally psyched and “ready” for a big lift (wish I had a fucking ipod to drown out the pop nonsense in my gym). When I get in the zone, I can totally rock a PR. Other times, I can have trouble with a weight that should be relatively easy.
Do you guys have any mantras you run through before a lift? I try to stare at the bar and think to myself “I’m strong. I’m stronger than this.” (whatever weight is in front of me). I repeat that to myself a few times and that usually gets me excited. Then I take a couple of deep breaths so that I don’t get light headed. I also try to envision myself lifting the weight and it being really easy.
Do you guys do stuff like this or am I weird? Actually, I know I’m weird for more reasons than that but hey.[/quote]
For me its 90% of the time not getting fired up but like you in the zone many times for me that getting un fired up and relax a bit and just LIFT.
Mantras?? oh maybe more habit but I always approach the bar get my breathing going and on the heavy sets Its always a “Light Weight” tense up everything and GO!!
Prob looks goofy as hell but the whole treat heavy weights like there light just stuck in my head
I actually try not to think of anything during the setup, I just try to concentrate on setting up to lift.
My best lifts occur when I don’t worry about whether it’s going to go up or not. That’s the hardest part for me, actually - not being concerned whether I get the new PR. I try to remember that if I am doing the right things to prepare then I WILL get the lift.
If I don’t get the lift, then I need to look at my training plan and adjust. Either way, I can’t fail since I’ll either get the lift, or learn more about my weaknesses (and they are many )
If I try to rev myself up for a lift, it’s pretty much a guarantee I won’t get it and an indicator that I know - on some level - that I haven’t prepared properly. Such has been my experience anyway…
However, what you describe works for many other people. Just doesn’t work for me.[/quote]
I have the same problem, I think myself out of lifts, something I have been and continue to need to work on.
I do like to amp myself up a bit for a lift but you can do it to much and screw things up. I need a good bit of intensity but calm intensity.
[quote]Carnak wrote:
Phill wrote:
Agreed those are some HUGE PR’s and I bet you still have 20 or more left in the tank you just dont know it yet. You actually dont know mentally your as strong as you are keep taking those steps though they add up . 1 lb at a time
Phill
Dude you are so right. I was thinking about this the other day. Some days I have trouble getting myself mentally psyched and “ready” for a big lift (wish I had a fucking ipod to drown out the pop nonsense in my gym). When I get in the zone, I can totally rock a PR. Other times, I can have trouble with a weight that should be relatively easy.
Do you guys have any mantras you run through before a lift? I try to stare at the bar and think to myself “I’m strong. I’m stronger than this.” (whatever weight is in front of me). I repeat that to myself a few times and that usually gets me excited. Then I take a couple of deep breaths so that I don’t get light headed. I also try to envision myself lifting the weight and it being really easy.
Do you guys do stuff like this or am I weird? Actually, I know I’m weird for more reasons than that but hey.[/quote]
I always turn up the music and focus on that. Sometimes that gets me fired up and sometimes that calms me down. A lot of it depends on what kind of mood I am in at the time and how I am feeling.
Today more work on house etc and got my show ready let hope I sell one damn painting to at least cover some of the cost. Looks to be a good deal
So with the sheriff interview next week and possibility of academy in the near future I figured better try running a bit nothing crazy. Went out for oh prob 2.5 miles or so run 1 block walk one. Went well. I never got winded the only thing that sucked aside from just doing cardio itself was my left bum leg the lactic acid build up in the calf SUCKED.
Im not going to run much, it just beats me up to much. Ill do some every week or two but going to toss in a session here or there of riding my bike, elliptical, dragging a light sled etc. Just get used to the going for long endurance and getting my body used to flushing the lactic acid. If and when I know Im going to academy Ill pick it up a bit more but for now I dont want to go over board and lose strenght or a ton of weight. i just want to be a bit prepared.
Ill do some type of training tomorrow event wise but prob not a lot, My quad that bruise from the tire must have been pretty bad its still damn sore down deep. Rest up and see what monday brings
8 sets of “heavy” log pressing is stupidly tiring.
the hardest thing is breathing for the 2nd rep, on the 3rd set I totally miss timed my breath. and lost the log out in front of me but I grinded out a strict press with it to lock it out. so thats good! my strict pressing strength must be improving.
I was basically push pressing most of the reps today, my dip back under for the jerk was basically non existent today. My quads are still sore from the front squats on Tuesday.
)
