Tuesday, March 20, 2012
w/u - 1000 m row (4:21); Longer, slower warm up felt much better.
w/u -135x5x2, 225x5, 275x5, 315x3, 335x1
work sets - 350x5x2, +3; I didn't get stuck in the hole, I decided to rerack it because I felt like I might either get stuck, or execute the rep with really poor form; I think my back went into flexion on the last rep of the second set. Anyway, I've decided to try a deload for a week, and then hit 350 again next week. This will throw me off my original timeline, but I can't honestly expect to get all the way to 405x5 without some set backs. Anyway, the reason I'm going to deload instead of reset is that I've been going pretty hard for a while now, my back, shoulders and legs are tight, I just started foam rolling and plan to stick to it this time, and when I went for a max total last year, all I did was take a week off and I threw up huge weights that seemed almost easy. I'll go for 60%-70%-80%-90% over the week then back to 350 next Saturday. And I'm dropping Deadlift to 345, because I think a significant portion of the back strain is due to a deadlift that is too heavy to maintain a flat back. I have short arms and a relatively long torso (according to Rip at the seminar, who called me a T-rex), which explains why I have a good bench, but a shitty deadlift and an exhausted back from squats. Eventually, my squat will outpace my deadlift anyway, so I might as well make sure I'm doing things right. I may even post a video.
w/u - 135x5, 185x5, 225x3, 245x1
work sets - 260x5x3; Easy day. Thanks to the much wiser and stronger Oldster, I've learned to repeat work sets if they feel too difficult. I don't think that would have worked with the squats, I really think I need a deload week for those.
BWx5, 15x5x3; I'm not going to increase the weight until I feel like each rep is perfect, and I can hit 8 for at least 2 sets.
What's the concensus on knee wraps? I started using them during my last LP for weights above 325, this time I didn't use them until 345. They aren't real weightlifting wraps, they are just gym towels that I wrap around my knees for the working sets. They often come off on their own either between or during a set and they aren't so tight that I need to take them off for fear of losing sensation in my legs. The only reason I ask is because I can tell that even though they are not very tight they help a little at the bottom. I don't use them for warm up sets, so would this be the same as using the belt, or is it an aid that goes beyond what's useful for continued progression?
For those that read my log, I apologize for the long post, and appreciate feedback.
Don't get locked into a time frame unless you don't want to hit your goal. Progress is never linear once you start pushing into new territory. If you are in uncharted territory, or very close, take your time. Milk it and make it last. To do that you throw in a 'deload' week, I alway just called them.....wait for it....a light week. That light week consists of working up to your last warmup and thats it. You will be surprise, shocked even, to find out what it does for you the following week. Once you are working close to or even into 100% territory, its time to take it easy as hard as possible (my best Yogi Berra!). To do that you need to go slowly as quick as possible. Going light/heavy week to week in the squat when gains are slowing or stopping can keep gains inching along for not just weeks but many many months. I've done things like heavy/heavy/light/heavy heavy or heavy/light/heavy/light and kept my weight slowly inching upward for 8 months that way.
You learned a great lesson with the bench and I'm happy it worked out for you. You can do that on just about every movement including the squat, but at some point that won't keep things moving and it is important to take a light week (deload if you must) and you can keep gains inching along.
I am of the opinion it is better to keep gains inching rather than taking a week or so off and then restarting because you get to continue handling bigger weights longer. The longer you handle 'em the stronger you become. At some point it becomes a tricky thing and you need to learn when your body is going to break before it breaks. A lesson I continue to need to learn again and again it seems!
As to the knee wraps, my opinion again, save them for competition or leading up to a competition. Or, you can use them for an entire cycle. I just don't believe in adding a crutch part way through a cycle and then think that I am continuing with my progress as before.
So, if I understand correctly, you recommend:
-For a week, do warm up sets only, then start back where I left off instead of the 60-70-80-90 thing.
-Consider doing this every two weeks then maybe every other week until it's not enough recovery (then, presumably more complex training).
-Forget the knee wraps for now.
I'll give it a shot. Thanks again!
Originally Posted by Eric K
Try it on your squats first and learn how it works. Then other things when needed.
Do you have any opinion on the deadlift? Or should I post a video first?
What opinion on the deadlift?
I have one that is set in stone. One that I never deviate from nor feel anyone else should either. That is a deadlift, WHEN it becomes heavy, should never ever ever be performed more often than every 14 days.
Thursday, March 22, 2012
Light Week, Day 1:
Here's the haphazard plan: Today was supposed to be a light day anyway, so I did a single set at 295, Saturday I will do a final single at 335 (like my last warm up on Tuesday); next Tuesday, I will do a final triple of 335 or a single with 350; then a regular light day on next Thursday; I should be back to 350 by next Saturday. If this doesn't work, I'll just do a reset on squats.
w/u - 1000 m row (4:31)
135x5x2, 205x5, 255x5, 295x5
w/u - 115x5, 135x5, 155x3, 170x1
work sets - 182.5x5x3
w/u - HPC 135x3x2, 185x3, 205x2
work sets - 215x3x5; Surprisingly easy. I warm up with HPC's because my weakness is fast elbows. My self-cue is "Squeeze, Jump, Shove;" meaning, "Squeeze the chest up," which keeps my back straight; "Jump" with the bar, duh; "Shove the elbows forward." This has helped a lot with what used to be my most-stuck lift.
BWx5, 25x5, 45x8x3
I was just asking if you thought I should drop some weight on the Deadlift until it felt more solid. I have been keeping it to once every other week, but I think 10 lb jumps are too much at this point. I'll drop it to 365, take a video and see if I can keep my back straight. Thank you.
Originally Posted by Oldster
It never hurts to drop things back a bit to perfect form. If you are willing to only jump 5lbs per two weeks that is great. It takes time to build up but when you get there you own it. Good plan.
Originally Posted by Eric K
Saturday, March 24, 2012
Light week, Day 2
w/u - 1000 m row (4:18)
135x5x2, 205x5, 255x5, 295x5, 315x3, 335x2; No belt.
w/u - 135x5, 185x5, 225x5, 245x1
work sets - 262.5x5x3; Easy day.
Chin-ups: BWx5x2, 25x5, 20x5, 15x5
Back Extensions: BWx8, 25x8x3 (behind the head)
DB Curls: 45 - 12, 8, 6