His Holiness Wendler himself said, that we get so excited chansing a big goal (like going from 405 to 500 DL), that we forget about first pulling 410, then 415, than 420…
If y’all could get your over-jacked hormones in check, and plot a course to 500 lb in 5 lb increments… I’m betting you’d get there faster than if you keep piling 50 extra pounds on the bar and NOT LIFTING IT!!!
Rob Fortney is a big believer in not just lifting a weight but mastering it before moving on. I agree, when you’re pushing you 1RM. You take slow, steady increments, so that you get a chance to get really comfortable and solid in the attempt.
Dude your absolutely right, if anything I should be able to do my current 1 rep max of 455 for 3 reps before moving on, I dont know what I was thinking, I think I should be pulling more for my size, and Im not, its kinda emabarrasing. I will say that I was never consistent with it which may have led to my shitty numbers. But I will get that 500…slow and steady of course.
[quote]Canada_K wrote:
His Holiness Wendler himself said, that we get so excited chansing a big goal (like going from 405 to 500 DL), that we forget about first pulling 410, then 415, than 420…
If y’all could get your over-jacked hormones in check, and plot a course to 500 lb in 5 lb increments… I’m betting you’d get there faster than if you keep piling 50 extra pounds on the bar and NOT LIFTING IT!!!
Rob Fortney is a big believer in not just lifting a weight but mastering it before moving on. I agree, when you’re pushing you 1RM. You take slow, steady increments, so that you get a chance to get really comfortable and solid in the attempt.[/quote]
I totally agree with this. I think everyone else chasing 500 should add just 1 pound a week. You don’t want to over do it guys. That’s how I’m approaching it! (fingers crossed behind back).
I distinctly recall Wendler saying something along the lines of, “add very small increments on a fortnightly basis and in twenty years time you’ll have a freaking monster deadlift” (they just lap up this Wendler stuff).
Oh and he also said "if you want a big deadlift, drink your own urine. No-one has ever gotten a massive deadlift without drinking gallons of their own piss!
Matty something sounds fishy here, I think they’re trying some kind of trickeroryie’s. I’m not falling for it, my current best is 455, next deadlift day 500, no warm up no belt, just grip and rip it. Wendler also says “ask yourself is what I’m doing awesome, if the answer is no stop doing it”, well boys heres to awesome!! (An awesome new back brace and hernia scar)
LOL at dingleberries. Aren’t dingleberries chock full of anti-oxidants? (Or is it Chock Full O’ Nuts?)
Next time I go to NYC, it’s got to be cold, because no way I can down a big Cuban sandwich in the heat!
Serious comment on maxing out: I’ve read that 10% jumps is the sweet spot -too much and your body is not primed enough, too little and you’ll tire yourself too much for a true max attempt. Obviously, when increasing your workout weight, 10 lbs increments are plenty, as others have said.
[quote]Canada_K wrote:
His Holiness Wendler himself said, that we get so excited chansing a big goal (like going from 405 to 500 DL), that we forget about first pulling 410, then 415, than 420…
Lol i wonder if Jim reads any of these. If he does i bet he is laughing his ass off
I gotta comment on the chasing big weights. When i was first starting out i was constantly chasing a bigger total. Always went 3-5/9 at meets and always totaled basically the same. Hooked up with a guy that turned out to be a great coach and he made me make attempts. Started going 7-9/9 in meets and total started climbing, sonuvabitch. Started setting 5/10/15 lb pr’s in each lift every few months and all of the sudden a few years later…blah blah blah.I’ve been in many meets where i wasn’t the strongest but made attempts and out totaled lifters who were stronger than i. That statement above is so so true, so simple but hard to follow.
I realized all the lifting I did that was ‘supervised’
was based on this.
naturally we all go by feel
My max pull is about the same as yours,
but everyone is different
the smaller jumps wear me out.
I usually go 135 x2x5, 2252x5,315x5, then jump right to 405
365,385 are ok but seem to fatigue me instead of ‘priming’
405,425 465 for me would
probably work but 425 would need to be a few singles or a solid double
sometimes I need to do some CNS crap first
jumping- broad jumps or db squat jumps
do an activation exercise like that first
how much mobilit warm up shit are you doing?
that might be part of it- cause your other work
is always pretty heavy you might not be
ready to pull big- til your already into your other work.
Here is a great explanation of Prilepin’s Table. Prilepin’s Table was developed based off of Olympic weightlifters’ training, and towards the end of the video (around 5 min in) it is explained that when dealing with max effort (90+), the difference between PL and OL (no eccentric) should be adjusted for.
Nikki - Its ironic that you mention scaling down, as I may have too, Ill explain.
PG - I wish you would of told me that BEFORE I threw out my pooches dingleberries! I definitely went over board with the max attempt, and have to temper my enthusiasm, my heart was all go but my body was no no no! Are you saying 10 percent increases to a 1 rep max in the same session? Bear with me, Im not the sharpest tool in the shed lol.
German - LOL, Sir Jim, are you there? give us a sign! When you say the coach made you make attempts, did he temper your attempts in order to attain a bigger total? Its so hard, I want to do so much better and everyone here is such an inspiration (seriously) but I am learning exactly what not to do.
Kev - Thats where I am unsure, If I take small incremental weight increases I feel I may wear myself out and not have a true 1 rep kinda like PG said, but to big of a jump and my body aint ready. Next week is a true week for singles, and will see if 425 to 465 is better, thats the other thing which I want to pick your brain about, I have a habit of not warming up enough, wherein my body is not ready, other than some active and static stretching I dont do enough, what would you recommend,
Thanks for all the insight guys, you guys are pretty effing awesome.
VBAR TRI PULLDOWNS STACK/15,15,10,10 STACK+25/12,10,10,10, (92)
SS WITH NG PULLUPS 5/5/5/5/5 (25)
FACE PULLS STACK/15,15,12,10,10,10,10,12 (94)
STANDING BAND CRUNCHES 15,15,15
NOTES: Because the last session was so horrid I wanted to put in some extra work, let me tell you Lord Wendler calls for 100 reps of both pulldowns and facepulls that shit aint easy after a while. I have been getting (since monday) a sharp shooting pain from the back of my ear all the way down my neck to my shoulder (left) kind of like a nerve type pain, my shoulder started to numb a little after a while. My bench has been very dissapointing of late, my shoulders feel weak and unstable. I may have to give the benching a rest as my main goal right now is getting that DL up
Here is a great explanation of Prilepin’s Table. Prilepin’s Table was developed based off of Olympic weightlifters’ training, and towards the end of the video (around 5 min in) it is explained that when dealing with max effort (90+), the difference between PL and OL (no eccentric) should be adjusted for.[/quote]
[quote]MattyXL wrote:
Nikki - Its ironic that you mention scaling down, as I may have too, Ill explain.
PG - I wish you would of told me that BEFORE I threw out my pooches dingleberries! I definitely went over board with the max attempt, and have to temper my enthusiasm, my heart was all go but my body was no no no! Are you saying 10 percent increases to a 1 rep max in the same session? Bear with me, Im not the sharpest tool in the shed lol.
German - LOL, Sir Jim, are you there? give us a sign! When you say the coach made you make attempts, did he temper your attempts in order to attain a bigger total? Its so hard, I want to do so much better and everyone here is such an inspiration (seriously) but I am learning exactly what not to do.
Kev - Thats where I am unsure, If I take small incremental weight increases I feel I may wear myself out and not have a true 1 rep kinda like PG said, but to big of a jump and my body aint ready. Next week is a true week for singles, and will see if 425 to 465 is better, thats the other thing which I want to pick your brain about, I have a habit of not warming up enough, wherein my body is not ready, other than some active and static stretching I dont do enough, what would you recommend,
Thanks for all the insight guys, you guys are pretty effing awesome.
[/quote]
I’ve tried to work off of the 10% increment rule - except for the 3rd attempt at a meet, where I like to just add 5-10 to my second attempt. This worked nicely for my 2nd and 3rd meets where I went 8 for 9 each time.
Lord Jim!!! Where r u…ha ha ha
Yea he made me take attempts that i was good for. For example (try to be brief) if legit numbers were, sq 400, bp 300, dead 500 = 1200 lbs, i would go sq 375, miss 410 twice, bp 285 miss 310 twicw, dead 475 miss 515 twice type thing = 1135. Once i started making attempts then every meet goal was small pr. so if i went 400-300-500=1200 next meet goal would be 410-310-515=1235 etc.
Also there was no more maxing in the gym, never went over 95ish percent prior to meet, got strong at 8’s, 5’s 3’s then compete. Lat get strong at many things, presses, rows, diff pulls, fr sq etc. If you talk to Gillingham he’ll flat out tell ya if you want a bigger dead get a bigger fr sq and rdl…period
I have a women pl who i am helping and had same problem always maxed in gym, no volume in training and weak outside of comp power lifts (she lifts raw). 185-155-275 (last july) only a few meets under belt. added volume to her workout, stopped maxing out, strengthened her weak areas etc. just went 240-180-340. So that type of thinking/training works IMO
Sorry last time i’ll steal thread
Prilipen’s table adjusted for powerlifts, take with a grain of salt. Can’t remember where i saw this but wrote it down
This is great stuff thanks man, I appreciate it, I tend to do a ton of rowing and chins etc, but more in the 10 - 12 rep range, is that ok, if you could look at my last session (yesterday) is this enough volume?
Also my main goal with regard to improving a lift is the DL, would you suggest foregoing the back squat, and replacing with the front squat? I will add RDLs starting tomorrow.
