Just my opinion, but do you need those reps @ 135? Assuming you are warm, maybe do something like this:
225x3x2(work on SPEED)
315x1x2 (speed!)
365x1
435x1
500 x 1 !
Remember what your goal is. Is it to “work out with deadlifts” or is it to pull the biggest weight possible? A single is a single and requires maximum output. This is something that is not learned with rep training.
Just my opinion
[quote]Amsterdam Animal wrote:
Some advice please. I wanted to set a new PR on deads today. 500 last time, tried 515 and missed. I was wondering if my weight/rep scheme is up to par since I think I may have given a little too much on 475. I appreciate the feedback.
15x135
15x135
5x225
3x315
1x405
1x475
1x515 - miss
[quote]maraudermeat wrote:
Amsterdam Animal wrote:
Some advice please. I wanted to set a new PR on deads today. 500 last time, tried 515 and missed. I was wondering if my weight/rep scheme is up to par since I think I may have given a little too much on 475. I appreciate the feedback.
15x135
15x135
5x225
3x315
1x405
1x475
1x515 - miss
A
If I was going for a PR, I would only go for a five pound PR. A fifteen pound PR is awesome if you get it but missing it can play mind games with you as well as slowing your gains. below is the warmup sequence that I would follow-
135x5
225x3
315x2
405x1
505x1
I like the convenience of just adding 45’s. At the level you have reached, in my opinion, you don’t need as many warmup sets. Do as few as needed to get to your goal.
Good luck
meat
[/quote]
I was going to post something but I would have said this so no need
Hey all had to share this. With all my talk recently of the elvis leg shake etc I have had going on I should be one Big strong Mofo. Its an article fro the LA times talking about the shaking etc.
"
"Why do my muscles shake involuntarily during certain exercises, especially abdominal ones? Is this a bad sign (perhaps of fatigue, weakness in specific muscle groups or poor nutrition)? Or does this indicate that the muscles are being worked and strengthened?
Good news: That shaking means you’re working and strengthening your muscles. But it’s also a sign that the muscle is not accustomed to the demands you’re putting on it, says Dr. Daniel Vigil, director of sports medicine at Kaiser Permanente Medical Center in Los Angeles. The trembling indicates “how the muscles grab and release one other as they lengthen and shorten” during the exercise, he says. But that action will become smoother, and the shaking will stop, once the muscles become more used to the activities you’re doing.
Although the shaking isn’t dangerous, the fact that you’re putting extra demand on the muscles could result in some soreness the next day. “The soreness reflects the fact that there’s some muscle damage,” Vigil says, “but when the body repairs it, you come back fitter and stronger in the end, so it’s a good thing.”"
So In short Im doing a damn fine thing and overloading the muscle giving a hell of a stimulsu not just looking cool like “The King” LOL
Nice one Phill, now I can stop worrying when my biceps shake after some good curling in the squat rack
[quote]Phill wrote:
Hey all had to share this. With all my talk recently of the elvis leg shake etc I have had going on I should be one Big strong Mofo. Its an article fro the LA times talking about the shaking etc.
"
"Why do my muscles shake involuntarily during certain exercises, especially abdominal ones? Is this a bad sign (perhaps of fatigue, weakness in specific muscle groups or poor nutrition)? Or does this indicate that the muscles are being worked and strengthened?
Good news: That shaking means you’re working and strengthening your muscles. But it’s also a sign that the muscle is not accustomed to the demands you’re putting on it, says Dr. Daniel Vigil, director of sports medicine at Kaiser Permanente Medical Center in Los Angeles. The trembling indicates “how the muscles grab and release one other as they lengthen and shorten” during the exercise, he says. But that action will become smoother, and the shaking will stop, once the muscles become more used to the activities you’re doing.
Although the shaking isn’t dangerous, the fact that you’re putting extra demand on the muscles could result in some soreness the next day. “The soreness reflects the fact that there’s some muscle damage,” Vigil says, “but when the body repairs it, you come back fitter and stronger in the end, so it’s a good thing.”"
So In short Im doing a damn fine thing and overloading the muscle giving a hell of a stimulsu not just looking cool like “The King” LOL
Thanks for the advice guys. I need to be more humble first of all when trying to set PR’s. I guess bc I am only maxing like one’s a month, I get too greedy. How often do you guys max?
On this day, I was only concerned about hitting the 515, I wasnt really trying to “work out” with the weight so to speak. I do all the warm up stuff more for psychological reasons I think bc I feel like I need to ease my back into the heavy weight. Thoughts?
A
[quote]maraudermeat wrote:
Amsterdam Animal wrote:
Some advice please. I wanted to set a new PR on deads today. 500 last time, tried 515 and missed. I was wondering if my weight/rep scheme is up to par since I think I may have given a little too much on 475. I appreciate the feedback.
15x135
15x135
5x225
3x315
1x405
1x475
1x515 - miss
A
If I was going for a PR, I would only go for a five pound PR. A fifteen pound PR is awesome if you get it but missing it can play mind games with you as well as slowing your gains. below is the warmup sequence that I would follow-
135x5
225x3
315x2
405x1
505x1
I like the convenience of just adding 45’s. At the level you have reached, in my opinion, you don’t need as many warmup sets. Do as few as needed to get to your goal.
ME squat/deads
I’m not going to even post the crap that was my deadlift portion. I need to find the optimum foot position for my deads and work on speed for awhile. lets just say it was a “shit the bed” attempt.
the rest of the workout was good though…
front squats
135x6
225x4
315x4
405x2
495x2
515x4
315x15
sissy hack squats
2-45’s x 10
4-45’s x 10
6-45’s x 10
8-45’s x 10
seated calf raises
3-45’s x 40 x 3
hyper’s
bodyweight x 20
45 x 20
100 x 20
all in all a good workout, dead’s suck though. I was hoping to get close to the 800’s by the new year. doesn’t look good. I’m not going to max for at least another 6 weeks. lots of speed pulls and deficit pulls in my future.
[quote]Amsterdam Animal wrote:
Thanks for the advice guys. I need to be more humble first of all when trying to set PR’s. I guess bc I am only maxing like one’s a month, I get too greedy. How often do you guys max?
On this day, I was only concerned about hitting the 515, I wasnt really trying to “work out” with the weight so to speak. I do all the warm up stuff more for psychological reasons I think bc I feel like I need to ease my back into the heavy weight. Thoughts?
A
There is a need to warmup but obviously doing too many warmup sets leading to your max will tire you out. I jump by 90lbs on warmups usually and keep the reps in the 1-5 range. Maxing out is usually kept to once every 6 weeks or so. sometimes I get stupid and hit it sooner but i try not to. you can try and hit maxes on variations of the big three.
good luck,
don’t as me though. my dead has been in the shitcan lately. I’m stuck at 740. I’m going to work on bar speed and deficit pulls for awhile.
[quote]Amsterdam Animal wrote:
Thanks for the advice guys. I need to be more humble first of all when trying to set PR’s. I guess bc I am only maxing like one’s a month, I get too greedy. How often do you guys max?
On this day, I was only concerned about hitting the 515, I wasnt really trying to “work out” with the weight so to speak. I do all the warm up stuff more for psychological reasons I think bc I feel like I need to ease my back into the heavy weight. Thoughts?
[/quote]
How often??
on any particular exercise usually repeat every 6 weeks or so.
[quote]maraudermeat wrote:
ME squat/deads
I’m not going to even post the crap that was my deadlift portion. I need to find the optimum foot position for my deads and work on speed for awhile. lets just say it was a “shit the bed” attempt.
the rest of the workout was good though…
front squats
135x6
225x4
315x4
405x2
495x2
515x4
315x15
sissy hack squats
2-45’s x 10
4-45’s x 10
6-45’s x 10
8-45’s x 10
seated calf raises
3-45’s x 40 x 3
hyper’s
bodyweight x 20
45 x 20
100 x 20
all in all a good workout, dead’s suck though. I was hoping to get close to the 800’s by the new year. doesn’t look good. I’m not going to max for at least another 6 weeks. lots of speed pulls and deficit pulls in my future.
meat[/quote]
Hey bro still hell of an attempt and the rest of the workout is friggin brutal.Youve ID’d the prob and Im sure you’ll get in nailed.
thanks! I’ve been really concentrating on front squats lately. I used to hate them. they really force your abs to do alot of the stability work. I would dare say that I feel more “comfortable” doing front squats then back squats. my quads haved blown up doing them. man, I’m really starting to talk like a bodybuilder. need to lift something heavy-once…
meat
[quote]
Hey bro still hell of an attempt and the rest of the workout is friggin brutal.Youve ID’d the prob and Im sure you’ll get in nailed.
I hear you they are brutal and I hated them as well now see them as a challange. Yes thye work the hell out of the abs etc and your BLOWED up quads. The core and them is huge that why i had the piss poor performance with them yesterday just couldnt stay upright wore down.
They are for sure IMO a great addition.
Phill
[quote]maraudermeat wrote:
thanks! I’ve been really concentrating on front squats lately. I used to hate them. they really force your abs to do alot of the stability work. I would dare say that I feel more “comfortable” doing front squats then back squats. my quads haved blown up doing them. man, I’m really starting to talk like a bodybuilder. need to lift something heavy-once…
Bit of a change Im failing to damn much on pressing and need to get confidence back. Changing the first press to a 3 rep still balls out or very near try to slowly get a PR of course week to week. Then bump it up and do 1-5 singles SOLID something I can get but still will be a good stimulus.
Also changing my grip up a bit my I use my normal grip TO MUCH 99% of the time and I think a major reason im dieing in the middle and strong off the chest im usually wide index on ring change to pinky on ring felt odd but think it will help
Shoulder pre/rehab stuff rotations etc
1)Bench Press
Bar x 20
135 x 10
225 x 3
275 x 3
315 x 3
325 x 1 (3 sets) CAKE!!!
3 Board Press LONG PAUSE
225 x 3
315 x 1
345 x miss
325 x 1 ?
I didn?t know where I would be at here with the pause. Should have had that 325 double first rep was cake just died. I think the pause here and even 4 board will help its where I fail.
DB Decline Bench
80 x 10
100 x 5
120 x 5 (able to get 1 more rep then last week)
Chest Supported DB Row
70 x 10,10,8
Pull up singles through the w/o
Blue band x 2 sets of a lot
Band OH press
Blue x 10
Blue and red 2 sets 3
(im going to add in some type of OH pressing every Upper day. Just must get this up and shoulder right for the strongman stuff. The loads I can use right now don?t warrant them earlier as an ME but these were good no pain and damn the blue and red was a lot more tension then I thought.
All in all an OK workout and now something to build on and get that confidence back. I think that?s the main thing now holding me back I have NO doubt on my squat and DL that IM going to hit the PR I go for and I do every damn time. Its mental I think with the shoulder etc…
330 wasn’t pretty but I got it up. Went over to one side a little, but locked out even. Right pec isn’t strained or anything, but definitely is going to be sore.
High Pin Press
335x3
Wraps
365x2
380x1 PR
385x1 PR
Chins
bw+45 x 7
bw+45 x 7
bw+45 x 4 + 5 bw
good job on the PR! it doesn’t have to be pretty the first time around. It will look better next time.
meat[/quote]
Thanks man. I really like the 5lb PR rule. Definitely making more consistent progress. Tommorow, Sumo deads.
Bit of a change Im failing to damn much on pressing and need to get confidence back. Changing the first press to a 3 rep still balls out or very near try to slowly get a PR of course week to week. Then bump it up and do 1-5 singles SOLID something I can get but still will be a good stimulus.
Also changing my grip up a bit my I use my normal grip TO MUCH 99% of the time and I think a major reason im dieing in the middle and strong off the chest im usually wide index on ring change to pinky on ring felt odd but think it will help
Shoulder pre/rehab stuff rotations etc
1)Bench Press
Bar x 20
135 x 10
225 x 3
275 x 3
315 x 3
325 x 1 (3 sets) CAKE!!!
3 Board Press LONG PAUSE
225 x 3
315 x 1
345 x miss
325 x 1 ?
I didn?t know where I would be at here with the pause. Should have had that 325 double first rep was cake just died. I think the pause here and even 4 board will help its where I fail.
DB Decline Bench
80 x 10
100 x 5
120 x 5 (able to get 1 more rep then last week)
Chest Supported DB Row
70 x 10,10,8
Pull up singles through the w/o
Blue band x 2 sets of a lot
Band OH press
Blue x 10
Blue and red 2 sets 3
(im going to add in some type of OH pressing every Upper day. Just must get this up and shoulder right for the strongman stuff. The loads I can use right now don?t warrant them earlier as an ME but these were good no pain and damn the blue and red was a lot more tension then I thought.
All in all an OK workout and now something to build on and get that confidence back. I think that?s the main thing now holding me back I have NO doubt on my squat and DL that IM going to hit the PR I go for and I do every damn time. Its mental I think with the shoulder etc…
I need to get my balls back.
Phill
[/quote]
If all else fails…switch gears. I’m going to look for my balls as well. I think I lost mine under the deadlifting bar today.
Sumo Deadlift
135x8
225x3
315x1
405x1
480xmiss- feet started to slip outward
480x1 PR
455x1
455x1
This went really well. My last few deadlift sessions have been awful. First time doing ME with sumo style. Previous best was a 475 conventional.
I think I’ve got a bit more in me, have to get a little more used to the form and make sure I’ve got the right shoes. My old cross country flats are really low, but don’t fare so fell being pushed out on.
Squat
135x8
225x2
275x1
315x1
335x1
315x1
Solid squatting again this week.
I have no idea what my lifting is going to look like next week. Hopefully I’ll get my four days in.
My next couple weeks are going to be crazy and I’m going to cut volume but try and keep the intensity up.
Sumo Deadlift
135x8
225x3
315x1
405x1
480xmiss- feet started to slip outward
480x1 PR
455x1
455x1
This went really well. My last few deadlift sessions have been awful. First time doing ME with sumo style. Previous best was a 475 conventional.
I think I’ve got a bit more in me, have to get a little more used to the form and make sure I’ve got the right shoes. My old cross country flats are really low, but don’t fare so fell being pushed out on.
Squat
135x8
225x2
275x1
315x1
335x1
315x1
Solid squatting again this week.
I have no idea what my lifting is going to look like next week. Hopefully I’ll get my four days in.
My next couple weeks are going to be crazy and I’m going to cut volume but try and keep the intensity up. [/quote]
