[quote]Power GnP wrote:
Ashy, volume means nothing if your missing reps during regular workout days. This can have a big effect on your CNS and eventually overload it to the point where you feel overtrained.
You’d be better off doing more reps with a lighter weight, lets say 365 is your 1rm, then 347 would be 95% and 330 90%. You performed one sucessful rep over 90%, when I bet you could of done 3x3 at 85-90% (310-330).
Just a thought.[/quote]
You’re right man, I need to really pick my lifts much better. I’ve had a lack of focus lately and just wanted to put numbers up and it hasn’t done me any good. Time to concentrate on whats needed…
Glad I could help man, leaving the ego at the door is one of the hardest things to do, even for seasoned lifters, its not bad to max out and peroidically miss a lift. But without structured training behind that lift you’ll never progress.
I would be glad to help you out. Tell me a little bit about your training history? How long have you been training? What have you been doing? What are you current maxes? How much do you weigh? What are your goals?
Im 25, been doing serious weight lifting for 1 and ½ years. Before that my last time working out heavy was when I was playing basketball from 14-17 years. I have a small problem and that is that I have the medical condition psoriathic artiritis, but I don’t let it stop me just try to get deload weeks in.
I have done about 8 weeks of rippetoes basic program, then I did waterburys total body workouts. Right now I’m doing a bodypart split with focus on the 3 lifts and some accesory lifts, working out 4 times a week. I have a log from the last few months
My current bp max is 75 kg 1RM, squat is 92.5 kg 3RM (don’t know 1RM) and 110 kg deadlift 1RM. My weight is 75 kg and height is 170 cm, so a small lifter
My goals are to july first bench 85 kg, squat 110 kg and deadlift 130 kg. Don’t know if this is setting my goals to high but I don’t think so. Long term goal is bench 1.5 bodyweight and squat double bodyweight but that is a couple of years in the future.
My neck still hurts from the accident on sunday so I couldn’t do much with those, quit early.
Curls (so cool…):
40x12
30x16
Felt much better today, other than the fucking whiplash from the crash. Incline went much better, I forced myself to not fail on singles! The DB presses afterwards were easy as hell too.
Overall for you goals I believe that your plan is very solid. I have been having great success doing two weeks of dynamic work on squat and bench then one week of RE work along with your max effort work. You could give that a try. I believe in deloading I also believe that after a 12 week training cycle that you should take a couple of weeks with out a bar on your back or in your hands at all. Keep us updated and feel free to ask any specific questions. I do not think that your goals are to high.
Try and build yourself some board, just nail together some 2’’ by 6’'s , I would def go with one two and three boards, I really like 4 and 5 board as well, very cheap, prob free if you can pick up some scrap lumber.
Recovery: Contrast Showers- 30s Cold/90s Hot x4 (full body- ending on cold)
Squat- - YouTube
Elbows could probably be pushed forward a little more. Depth was not too much, but seemed definitely good enough to pass in the USAPL. Speed was quite good for 95% as well, and I don’t think the knees fell in much.
Bench Press- - YouTube
Ass came close to moving off the bench, but the arch, elbow tuck, pause, and speed were all pretty good.
Deadlift- - YouTube
Could possibly sink the hips and arch a little more to begin with, but overall, I’m pleased with the technique and speed of the lift.
Sheiko MSIC Wk 4 Day 2 Prep
2008/2/13
Weight: 203lbs
Tried some snatch grip deadlifts today in an attempt to better my conventional deadlift form, they really force you to be tight in the upper back…man was it tough to get into proper position for those. Bench and deadlifts went great, no complaints.
Notes
I decided to switch to #37 from #30. #37 has 1112 reps of the three main lifts vs. 1296 for #30. The peaking program I did for the last four weeks had about 550. I think it would be wise to work back up to the volume in #30 instead of jumping in with my newly increased poundages.
This session had rack pulls scheduled after the dips, but I took them out to make up for overdoing it on Monday. Was very sore this morning but did some foam rolling prior to going to the gym and felt fine after the deadlift warm-up sets. The dips felt fine at first, but my shoulder felt like it was getting a bit fatigued and I didn’t want to push it. I was supposed to do lunges, but getting under the bar made my shoulder hurt, so I gave myself a pass after one set.
Recovery: Contrast Showers- 30s Cold/90s Hot x4 (full body- ending on cold)
Squat- - YouTube
Elbows could probably be pushed forward a little more. Depth was not too much, but seemed definitely good enough to pass in the USAPL. Speed was quite good for 95% as well, and I don’t think the knees fell in much.
Bench Press- - YouTube
Ass came close to moving off the bench, but the arch, elbow tuck, pause, and speed were all pretty good.
Deadlift- - YouTube
Could possibly sink the hips and arch a little more to begin with, but overall, I’m pleased with the technique and speed of the lift.
Comments and critiques welcome and appreciated!
I’m going to be sore as hell tomorrow.
-Matt
[/quote]
Beautiful DL there Matt! Form was right on. you’ve really improved your arch on the BP and the squat was deeeeeeep. Nice job.
Overall for you goals I believe that your plan is very solid. I have been having great success doing two weeks of dynamic work on squat and bench then one week of RE work along with your max effort work. You could give that a try. I believe in deloading I also believe that after a 12 week training cycle that you should take a couple of weeks with out a bar on your back or in your hands at all. Keep us updated and feel free to ask any specific questions. I do not think that your goals are to high.
Try and build yourself some board, just nail together some 2’’ by 6’'s , I would def go with one two and three boards, I really like 4 and 5 board as well, very cheap, prob free if you can pick up some scrap lumber. [/quote]
Thanks for the advice, I will try to get some boards
I will give this a try and lets see what weights we can lift.
Matt, looking good I see little to no problems in your form…I’m sure someone will try an pick it apart but you seem to be on track. Its hard to lift with great form on heavy attempts.
Also…you missed a spot on your calve when you were shaving
Recovery: Contrast Showers- 30s Cold/90s Hot x4 (full body- ending on cold)
Squat- - YouTube
Elbows could probably be pushed forward a little more. Depth was not too much, but seemed definitely good enough to pass in the USAPL. Speed was quite good for 95% as well, and I don’t think the knees fell in much.
Bench Press- - YouTube
Ass came close to moving off the bench, but the arch, elbow tuck, pause, and speed were all pretty good.
Deadlift- - YouTube
Could possibly sink the hips and arch a little more to begin with, but overall, I’m pleased with the technique and speed of the lift.
Comments and critiques welcome and appreciated!
I’m going to be sore as hell tomorrow.
-Matt
Beautiful DL there Matt! Form was right on. you’ve really improved your arch on the BP and the squat was deeeeeeep. Nice job.[/quote]
Thanks, man! I actually cut my depth from what I’ve been doing in training a little bit. Some people helped me realize that I may have been going unnecessarily deep before.
Recovery: Contrast Showers- 30s Cold/90s Hot x4 (full body- ending on cold)
Squat- - YouTube
Elbows could probably be pushed forward a little more. Depth was not too much, but seemed definitely good enough to pass in the USAPL. Speed was quite good for 95% as well, and I don’t think the knees fell in much.
Bench Press- - YouTube
Ass came close to moving off the bench, but the arch, elbow tuck, pause, and speed were all pretty good.
Deadlift- - YouTube
Could possibly sink the hips and arch a little more to begin with, but overall, I’m pleased with the technique and speed of the lift.
Comments and critiques welcome and appreciated!
I’m going to be sore as hell tomorrow.
-Matt
Beautiful DL there Matt! Form was right on. you’ve really improved your arch on the BP and the squat was deeeeeeep. Nice job.[/quote]
Thanks, man! I actually cut my depth from what I’ve been doing in training a little bit. Some people helped me realize that I may have been going unnecessarily deep before.
