When I miss a PR attempt, I’ll drop back to 90% or little more than 90% of my previous max in the lift. I can usually get 90%. 90% adds to strength just as well as 100% and lets me end on a successful note. If I can’t get 90%, then I know I’m needing a layoff.
For example - I missed my 235 incline bench yesterday. I could have dropped to 225, but I might have missed that too, it being so close to 235. So I put the weight at 215 - which was 93% of my previous attempt of 230 and which I had already done for 2. That rep, after recovery, will boost my strength for my next run at 235.
So I don’t care about the weight per se - so long as it is above a certain percentage of max and I can get 3 singles in that range. To get 100% plus is nice, but I don’t consider it failure to miss. Rather, I simply regard it as a piece of data I can use to inform my training. IOW, I see a missed lift as a mistake in gauging my strength at that time rather than as a failure and I use the information from that to adjust for my next lift.
That’s my outlook on missed lifts, anyway.
That makes a lot of sense. I think taking that mind set will help me a lot. I’m new to this strength training thing as I didn’t really lift weights when I was a swimmer so I need all the advice I can get.
I wish I could find an experienced training partner but I go to a small school in southwest arkansas and I’m pretty much the only person I’ve ever seen deadlift in my weight room. I really appreciate the help from you stronger more experienced guys.
Another thing is to NOT always expect to hit a 1RM get to know your body read it. Go in with the plan to say squat but feel it out some days just arent screaming 1 RM it may be better to hit a 3 RM or 5 RM, any new PR and try to NEVER fail accept small progress.
Phill
[/quote]
I’m glad you guys posted this…I’ve failed at my max ME attempts twice this week (Upper and Lower/Deadlift) and was/am feeling pretty bummed about it.
[quote]Carnak wrote:
LarryJr wrote:
Today was my first ME lower body day. I have never done good mornings heavy before. Is my weight good?
Good Mornings:
95x5
135x5
155x5
175x3
205x3
225x3
245x3
265x3
285x3 (the last rep wasn’t low enough)
Power Squats:
10 plates x 8
16 plates x 8
16 plates x 8
16 plates x 8
45 degree back extensions: 4x8 with 10lbs
Pulldown abs: I have to get use to these
Calve Raises
What do you mean by good? Was it difficult? Just use this workout as a baseline PR and try to top it next week. More weight more reps or both.
[/quote]
What I meant was is this a respectable weight? I’m just trying to gage my strength on where others are and what good goals would be.
[quote]LarryJr wrote:
Carnak wrote:
LarryJr wrote:
Today was my first ME lower body day. I have never done good mornings heavy before. Is my weight good?
Good Mornings:
95x5
135x5
155x5
175x3
205x3
225x3
245x3
265x3
285x3 (the last rep wasn’t low enough)
Power Squats:
10 plates x 8
16 plates x 8
16 plates x 8
16 plates x 8
45 degree back extensions: 4x8 with 10lbs
Pulldown abs: I have to get use to these
Calve Raises
What do you mean by good? Was it difficult? Just use this workout as a baseline PR and try to top it next week. More weight more reps or both.
What I meant was is this a respectable weight? I’m just trying to gage my strength on where others are and what good goals would be.[/quote]
Oh. Well I think it’s pretty good. However, it really doesn’t matter how it compares to the rest of us, it only matters that it’s helping you up your weight for squats and deads. A good comparison might be your GM max to your squat max just as a reference. The higher your GM goes, likely your squat will go up with it.
[quote]LarryJr wrote:
Carnak wrote:
LarryJr wrote:
Today was my first ME lower body day. I have never done good mornings heavy before. Is my weight good?
Good Mornings:
95x5
135x5
155x5
175x3
205x3
225x3
245x3
265x3
285x3 (the last rep wasn’t low enough)
Power Squats:
10 plates x 8
16 plates x 8
16 plates x 8
16 plates x 8
45 degree back extensions: 4x8 with 10lbs
Pulldown abs: I have to get use to these
Calve Raises
What do you mean by good? Was it difficult? Just use this workout as a baseline PR and try to top it next week. More weight more reps or both.
What I meant was is this a respectable weight? I’m just trying to gage my strength on where others are and what good goals would be.[/quote]
Most folks on the thread are measuring their strength on the “Big Three” or on strongman event lifts. All the other lifts being done are to raise the numbers on their event lifts and to prevent adaptation and stagnation.
You have to find indicators for how well you’re progressing which are lifts that seem to correlate well with your chosen event lifts. Or test the event lifts every so often. When an indicator lift goes up, you can be confident your event lift will be higher as well. Unfortunately, such indicators are specific to you.
You are the only one who can decide what good goals should be for you. How strong someone else is has no bearing on how strong you want to be. The real question we all ask ourselves is “Am I stronger than I was last week/month?”
B)34" Single-Leg Box Jump x 1 each leg not so easy
At this point my fucking left pec minor was screaming at me again so I called it good. Next week I’m going skip the jumps and just box squat because every time I’ve done them it feels like I’m going to tear that damn thing. Lots of stretching for the next week.
C)RDL
135 x 3
225 x 3
350 x 5 x 5 15# PR!!!
I wanted to box squat then do some paused GMs but both racks were being used. I didn’t know what my PR was for this set/rep scheme was until I looked back in my training logs.
D)12" Box Squat w/ light bands
205 x 2 x 4
225 x 2 x 2
E)Single-Leg Pistol Squat off 16" box=8 x 3, paused
F)Hanging Pikes=8 x 2, then massive abdominal cramping
B)34" Single-Leg Box Jump x 1 each leg not so easy
At this point my fucking left pec minor was screaming at me again so I called it good. Next week I’m going skip the jumps and just box squat because every time I’ve done them it feels like I’m going to tear that damn thing. Lots of stretching for the next week.
C)RDL
135 x 3
225 x 3
350 x 5 x 5 15# PR!!!
I wanted to box squat then do some paused GMs but both racks were being used. I didn’t know what my PR was for this set/rep scheme was until I looked back in my training logs.
D)12" Box Squat w/ light bands
205 x 2 x 4
225 x 2 x 2
E)Single-Leg Pistol Squat off 16" box=8 x 3, paused
F)Hanging Pikes=8 x 2, then massive abdominal cramping[/quote]
Those jumps sound like fun. Take care of that injury.
A. Overhead Strict Press
115 x 8
120 x 5
125 x 3
135 x 1 145 x 1 (PR +5 lb) 135 x 3 (PR +5 lb)
140 x 0
135 x 1
135 x 1
B. Dumbbell Bench Press
75 x 8
75 x 6
75 x 5
75 x 5
C. Dumbbell Row
90 x 8
90 x 8
90 x 6
90 x 6
I’ve made some more progress today on overhead. Every 5 pounds on overhead feels like 10 more for some reason. Just putting a 2.5 on each side makes a world of difference. As long as I keep making progress…
[quote]Tony Hsiao wrote:
Thursday, 10/11/2007: ME Overhead
A. Overhead Strict Press
115 x 8
120 x 5
125 x 3
135 x 1 145 x 1 (PR +5 lb) 135 x 3 (PR +5 lb)
140 x 0
135 x 1
135 x 1
B. Dumbbell Bench Press
75 x 8
75 x 6
75 x 5
75 x 5
C. Dumbbell Row
90 x 8
90 x 8
90 x 6
90 x 6
I’ve made some more progress today on overhead. Every 5 pounds on overhead feels like 10 more for some reason. Just putting a 2.5 on each side makes a world of difference. As long as I keep making progress…[/quote]
cool man! Pressing an extra 5 pounds will always fell alot heavier than squatting an extra 5 pounds.
[quote]Tony Hsiao wrote:
Thursday, 10/11/2007: ME Overhead
A. Overhead Strict Press
115 x 8
120 x 5
125 x 3
135 x 1 145 x 1 (PR +5 lb) 135 x 3 (PR +5 lb)
140 x 0
135 x 1
135 x 1
B. Dumbbell Bench Press
75 x 8
75 x 6
75 x 5
75 x 5
C. Dumbbell Row
90 x 8
90 x 8
90 x 6
90 x 6
I’ve made some more progress today on overhead. Every 5 pounds on overhead feels like 10 more for some reason. Just putting a 2.5 on each side makes a world of difference. As long as I keep making progress…[/quote]
Nice pressing, T. I bought some fractional weights a while back so I could make smaller jumps than 5 lbs on OHPs. Sometimes 5 lbs is too much, but not yet for you looks like. I think it’s APT Pro wrist Straps that sells them. Iron Woody too.
Does DB Bench help your bar bench? I don’t get much transfer from them, but I might be doing them wrong.
I am very happy with this!! Pressing felt way stronger than ever before. 220 was MINE. I took some videos with my phone, not sure how clear they will be but I will upload them in a bit
