[quote]Modi wrote:
Matty’s Floor Pressing…
285x1
290x1
Modi almost touching bar many times…
Matty’s Ass Cramp. (Too funny to edit out)
[/quote]
Nice pressing guys.
Way to fight that one out Matt. The ass cramp was classic.
[quote]OMC wrote:
Hey fella’s. Threads goin great.
Quick question for you heavy lifters. Do all of you use belts for your deadlifts? The reason I ask is because Deads are the only lift that I fear injury on, it also happens to be my favourite.
Do you feel belts are only necessary for working in singles or can they be avoided all together?
Keep picking up that heavy shit!!
OMC
[/quote]
I don’t like using a belt for DL’s, it just gets in my way (best DL 600 gym/573 meet). But I do feel that it helps on Squat, and I use it on singles over 90% on back squats and on box squats.
[quote]AlphaDragon wrote:
How does everyones Sumo Deadlift compare to their Conventional Deadlift numbers?
I just did ME Sumos today (as my log will show when I post it) and the weight was approx. 20kg less than my ME conventional DL’s.
I’m wondering if it’s normal for this to happen, and if not, WTH happened?
Thanks,
AD[/quote]
I can pull more sumo, but that is probably because I pull sumo 98% of the time.
[quote]AlphaDragon wrote:
How does everyones Sumo Deadlift compare to their Conventional Deadlift numbers?
I just did ME Sumos today (as my log will show when I post it) and the weight was approx. 20kg less than my ME conventional DL’s.
I’m wondering if it’s normal for this to happen, and if not, WTH happened?
Thanks,
AD[/quote]
Some people pull better Sumo, other pull better Conventional. It just depends on the individual. If you are competing, you want to pull however you are strongest, but don’t neglect the other style in your training.
[quote]skidmark wrote:
chasing2400 wrote:
skidmark wrote:
2007-10-14
ME Lower Cycle 2
14" Box Squat
135x8
205x4
245x3
275x2
300x1 (5 lb over last week)
305x1 (10 lb)
310x1 (15 lb)
Partial Squat (pin 5 - 4" abv parallel)
375x3
385x2
395x1
Good Mornings (pin 5 wide straight leg arch back)
235x5,8,8 (Weight and Rep PR for height)
DB Swings
100x10,12,12
Notes:
5 more pounds and I’ll be back to old PR in box squat. Finallly found the stance for the cage. Can’t go really wide so I turn my feet waaaaay out and use a lot of quad . Almost looks like a ballet dancer’s plie except feet are wider than shoulders. Feels strong and balanced though.
Took the height down on the GM’s and will be alternating btwn pin 5 and pin 6. Pin 5 stresses lower back just above the hip bones more and pin 6 really gets the glute/ham area. I need both.
Changed strategy somewhat. On the theory that less is more, I’m knocking off RE days altogether and doing 3 ME days and a high rep day for joint maintenance. I overwork the areas I’m training on Days 1,2,3 and do a blood flush on 4th day. I get basically 4 days recovery during which I can pork out and grow, if that’s what needs to happen. Overall volume is lower, intensity is high so I should get stronger rapidly.
Seems to have worked for this week. 15 lbs over last week in the main exercise, 10 lbs in the secondary and 10 lbs on the assistance and it was easier than the last ME lower session. No PR’s yet, but they’ll be coming soon, I think.
Tried natural Glute Ham raises, but they were so bad I didn’t even write them down.
how long ago did you cut your volume (rep work out)?
About 8 days ago. It could be that I’m seeing a supercompensation that will fade off after a few weeks, but I also just came off a deload cycle before that as well. A few more weeks will tell if this actually works, but the response my body is having to the reduced volume is very encouraging.
This is a strategy that one of the stronger guys on the thread - maraudermeat - is following, if I understand his post correctly. Arthur Saxon only did singles twice a week and I believe an under the radar strongman, Bud Jeffries, does something similar.
[/quote]
I think that this is one of the mistakes that I’ve made for awhile. I have started cutting my volume back already. Will cut back even more for my next meet. I have noticed the differnece in my recovery already with the volume that I have already cut back. I also will cut back on the intensity of my accessory work.
I have read about a few lifters that are very similiar. One IPF (world caliber lifter) only trained the three lifts and did so very infrequently, yet he still improved.
Recovery, recovery, recovery…
ME Lower:
Sumo Deadlifts:
bar x20
60.8kg x10
100.8kg x5
140.8kg x2
170.8kg x1
175.8kg x1 (PR +5.8kg. It took a lot out of me, but prob could have gotten 180.8kg)
163kg x4
Front Squat:
90kg x5, 4
100kg x3
105kg x3 (PR +1 rep)
107.7kg x1 (PR +2.2 kg)
Good Mornings:
60kg x8 way easy
80kg x8
85kg x8
90kg x8 (Ridiculous PR! previous PR was 70kgx10)
Seated Calves (on leg press machine)
“35” for 5x50 (10 fast, 10slow, 10 fast, 10 slow, 10 fast)
(I say "35 because although it’s Waaayyy down on the machine…I’d guess 195 lbs, it still is labeled with a sticker “35”)
Darn low sumo pulls kinda messed with my head.
My pressing from 10/17/07:
315x1
335x1
365x1
375xfail
345x1
345x1
10/18/07 - Lower (RE)
A) Sumo Deadlift
135x6
225x6
315x6
405x6
445x6 (PR +10lbs) GRIND
405x2 ← Quitter
B) Medium Stance (18") High Bar Squat
135x6
225x6
275x3
315x6
350x6 (PR +10lbs)
365x6 (PR +25lbs)
C) Hammer Strength Islolateral High Pull
(per side)
45x8
90x6
135x6
180x6
180x6
D) Rope Crunch
140x8
140x8
140x8
140x8
Sumo Deads are coming along nicely. My back was pretty tired after the PR, and I think I tried to take the next set too quickly. I felt my form going to shit from the first pull, so I decided not to risk injury. I think not taking that last set really helped on the Squats.
VERY happy with the way the high bar squats have been going. 350 felt easy and I was going to take 2 more reps, but saved it for 365. This is a big improvement in a relatively short period of time.
Modi,
I checked out the pics and lifts in your profile. Very impressive!
Hey guys,
Since I’m new to PL, do you think I can get away with repeating exercises for 3 weeks or should I only repeat them for 2 weeks?
Since I’m lifting raw, what ME exercises other then flat bench do you recommend? I read somewhere that a raw lifter doesn’t need to do board presses and lockouts. What are your thoughts?
One more… Has anyone seen the EliteFTS bench video put together by Jim Wendler? I’m thinking about ordering it and was wondering if it’s any good.
[quote]Modi wrote:
10/18/07 - Lower (RE)
A) Sumo Deadlift
445x6 (PR +10lbs) GRIND
B) Medium Stance (18") High Bar Squat
350x6 (PR +10lbs)
365x6 (PR +25lbs)
[/quote]
Good job Modi! That’s a pulling PR and a couple of squats PRs in the same session!
[quote]LarryJr wrote:
Hey guys,
Since I’m new to PL, do you think I can get away with repeating exercises for 3 weeks or should I only repeat them for 2 weeks?
Since I’m lifting raw, what ME exercises other then flat bench do you recommend? I read somewhere that a raw lifter doesn’t need to do board presses and lockouts. What are your thoughts?
One more… Has anyone seen the EliteFTS bench video put together by Jim Wendler? I’m thinking about ordering it and was wondering if it’s any good.[/quote]
Personally, I can get away with 3 weeks, but do yourself a favor and figure out how your body works. Test yourself. Go for 3 weeks. If you can make progress all three weeks then I think it is fine to rotate every 3 weeks.
Thanks Modi/alpha dragon thats the kind of replies I wanted. I reckon that as long as I keep the form good I’m safe.
OMC
[quote]Modi wrote:
OMC wrote:
Hey fella’s. Threads goin great.
Quick question for you heavy lifters. Do all of you use belts for your deadlifts? The reason I ask is because Deads are the only lift that I fear injury on, it also happens to be my favourite.
Do you feel belts are only necessary for working in singles or can they be avoided all together?
Keep picking up that heavy shit!!
OMC
I don’t like using a belt for DL’s, it just gets in my way (best DL 600 gym/573 meet). But I do feel that it helps on Squat, and I use it on singles over 90% on back squats and on box squats.[/quote]
[quote]LarryJr wrote:
Hey guys,
Since I’m new to PL, do you think I can get away with repeating exercises for 3 weeks or should I only repeat them for 2 weeks?
Since I’m lifting raw, what ME exercises other then flat bench do you recommend? I read somewhere that a raw lifter doesn’t need to do board presses and lockouts. What are your thoughts?
One more… Has anyone seen the EliteFTS bench video put together by Jim Wendler? I’m thinking about ordering it and was wondering if it’s any good.[/quote]
LarryJr, thanks for the compliments.
As far as ME exercises go, that really is dependent on the individual…where your weaknesses are, what kind of carryover you get from certain lifts, etc.
Yes, typically raw lifters fail right off their chest, so there may not be as much benefit in lockouts and board pressing, but I lift raw, and stick higher than most, so I am going to be doing board pressing for the next few weeks, and routinely include lockouts as either an ME or a supp. exercise.
Don’t get trapped into thinking that because you lift without gear, you should only perform certain exercises.
In general, the more advanced you are, the sooner you will need to change exercises, but if you hit PR’s two weeks in a row and feel strong, why not stick with that exercise for another week? Don’t change an exercise based on when some article said you should, change it when you are no longer making progress. In time you will figure out whether it is 2 weeks, 3 weeks or 4 weeks…then you can change before you stall. Until you have it figured out, it’s going to be trial and error.
Right now, my favorite ME exercises are Flat Bench, Board Presses, Lockouts at and just above my sticking point. I’m rotating Incline Pressing in there because I currently suck at it, so it can’t hurt (and if it does, then I’ll rotate it right back out). Just find out what helps and what doesn’t. Some exercises may be better for you as an RE exercise, some as ME. Sorry to be so vague, but that’s why the template works, because it so adjustable to the individual.
[quote]Tony Hsiao wrote:
Modi wrote:
10/18/07 - Lower (RE)
A) Sumo Deadlift
445x6 (PR +10lbs) GRIND
B) Medium Stance (18") High Bar Squat
350x6 (PR +10lbs)
365x6 (PR +25lbs)
Good job Modi! That’s a pulling PR and a couple of squats PRs in the same session! [/quote]
I’ve been having good luck with this on my RE day, but my back is fried afterwards.
I’m doing 2 ME days and 2 RE days right now, without any DE work. If my ME exercise is a Squat variation, I use a DL variation for my supplemental exercise and then I’ll start my RE day with a DL and follow it with a squat.
If my ME is a DL then I use a Squat for my supplemental and I’ll start RE day with a Squat followed by a DL.
So far so good. I’ve been trying to follow Prilepin’s recommendations much more closely than in the past, and it seems to be paying off.
Thursday, 10/18/2007: ME Overhead
A. Strict Overhead Press
115 x 8
125 x 5
135 x 3
145 x 1
145 x 0
135 x 1
135 x 1
135 x 1
B. Bradford Press
95 x 8
95 x 6
95 x 5
95 x 4
C. Dumbbell Bench Press
70 x 8
70 x 7
70 x 8
70 x 8
This is the first week that I’ve stalled on strict overhead press, so I’ll try something else for my shoulders next week. I’m thinking about doing push presses, just to get used to handling even more weight overhead and use my legs to help me through my sticking point off my shoulders.
Good thinking Tony on the push presses
One question, do you have a ME squat, ME deadlift, ME bench and ME overhead every week?
This would be way to much for me but your consistantly making progres so no biggie!
Matt, Modi, great videos!
[quote]OMC wrote:
Thanks Modi/alpha dragon thats the kind of replies I wanted. I reckon that as long as I keep the form good I’m safe.
OMC
Modi wrote:
OMC wrote:
Hey fella’s. Threads goin great.
Quick question for you heavy lifters. Do all of you use belts for your deadlifts? The reason I ask is because Deads are the only lift that I fear injury on, it also happens to be my favourite.
Do you feel belts are only necessary for working in singles or can they be avoided all together?
Keep picking up that heavy shit!!
OMC
I don’t like using a belt for DL’s, it just gets in my way (best DL 600 gym/573 meet). But I do feel that it helps on Squat, and I use it on singles over 90% on back squats and on box squats.
[/quote]
Yeah really. I’m rethinking things now too.
Thanks gal!
I made sure the ass was involved, just for you. 
[quote]MsM wrote:
Modi wrote:
Matty’s Floor Pressing…
285x1
290x1
Modi almost touching bar many times…
Matty’s Ass Cramp. (Too funny to edit out)
Nice pressing guys.
Way to fight that one out Matt. The ass cramp was classic. [/quote]