Fitness Log

[JDid23]

good shit

I know this doesn't make much of a difference since you're stronger than me (well at least the tag says that lol) but i never use a belt or straps or chalk.

 

[Tblock1]

good shit

I know this doesn't make much of a difference since you're stronger than me (well at least the tag says that lol) but i never use a belt or straps or chalk.

Yeah lol but a belt doesn't help it just keeps you from hurting your back. I don't need to use chalk either, but if you use chalk it allows you to focus on the lift rather than your sweating hands lol! Also I only used the strap on my right hand to take the tension off my injury, and if you are talking about the 1 handed dead it's hard to compare using straps and not.

 

[moya]

a belt does increase most peoples deadlift... not just for protection... same with knee wraps, though neither give huge increases in your max... it is somthing...

 

[Tblock1]

a belt does increase most peoples deadlift... not just for protection... same with knee wraps, though neither give huge increases in your max... it is somthing...

Agreed. It probably adds at least 10 pounds right? I always felt it just let me get away with shittier form. Since you are more experienced what would you say is the average gain from a belt for squats and deadlifts assuming the lift is completely raw except for belt? Also, I didn't use a belt for the 1 handed max and the point was I am going for pulling as much as he can 2 handed with one hand

 

[Tblock1]

Sunday 4/25/10

Split Jerk
1x3x135
1x3x155
4x3x190 PR (bodyweight)
1x3x135 (btn)

CGBP
1x5x135
3x6x205 PR (much harder, struggled with last 2 reps of every set)

explosive bench
3x3x135 (superestted with 3 clap pushups)

Seated db press (fuck....)
1x7x2nd heaviest db
1x6xsame
1x4xsame

Curls in the squats rack (even took a video
3x8x90 PR (cheat last couple reps last set)

lying single arm rotators
3x8x15 PR (never done)

Comments: Happy to finally hit bodyweight for 4x3 on split jerk! So I have learned to never skip a week on any shoulder exercise, it kills me every time. I did 2x7, then 1x5 2 weeks ago, now I couldn't get shit

 

[Tblock1]

Monday 4/26/10
Squat
1x5x135
1x5x165
1x5x205
1x3x235
1x3x280 belt
1x0x315 belt
1x0x315 belt
1x3x280 belt
1x2x280 belt

Powersnatches 1 handed bb
1x3x45
1x3x65
2x3x90 PR (right arm)
1x3x90 left
3x1x90 left

Weighted pullups
1x3xbw
1x3x20
1x3x30
3x3x50 tired
1x6xbw

Pendlay rows
1x5x135
3x5x180 PR

So squats went horrible, I could barely get 280x3, my strenght is way down from doing that stupid fucking 1x8 Just one set works for deadlifts, but not squats and bench So I need some help, does anyone have a good idea for squats, ie 3x5, or 3x3, or waht?

 

[JDid23]

Monday 4/26/10
Squat
1x5x135
1x5x165
1x5x205
1x3x235
1x3x280 belt
1x0x315 belt
1x0x315 belt
1x3x280 belt
1x2x280 belt

Powersnatches 1 handed bb
1x3x45
1x3x65
2x3x90 PR (right arm)
1x3x90 left
3x1x90 left

Weighted pullups
1x3xbw
1x3x20
1x3x30
3x3x50 tired
1x6xbw

Pendlay rows
1x5x135
3x5x180 PR

So squats went horrible, I could barely get 280x3, my strenght is way down from doing that stupid fucking 1x8 Just one set works for deadlifts, but not squats and bench So I need some help, does anyone have a good idea for squats, ie 3x5, or 3x3, or waht?

3x2 might work if you're going purely for strength. Also some more assistance in your legs like lunges

 

[Andalite]

there is no magic number. You are relying on only one dimension of linear progression. You think that adding weight is the ONLY means to progress. Thats not the case.

Here's what you could do which means a build-up over weeks to handle large amounts of volume.

There are 3 parameters to training: Sets, Reps and Weight used. This comprises volume.

Therefore, when you think of "I am going to do 5x5" you are basically saying that forget changing sets and reps, I am only going to change the weight. Therefore, you are restricting yourself.

Instead, think of three most basic types of progression:

1.) Single Progression: only improve one of the above 3 variables. That means you either add a set, add a rep or you add weight. 5x5 deals in ONLY adding weight.
2.) Double Progression: you change 2 of the 3 parameters. You increase reps and weight or weight and sets or sets and weight.
3.) Triple Progression: you improve on all of the 3 variables.

So, with 285x3 as your current ability,

Week 1 = 285 x 4
Week 2 = 285 x 4, 285 x 3 <<-- think about this. 1 set because 2 sets and 4 reps became 7. Whats the strength increase? 75% That huge, man!
Week 3 = 285 x 4 x 2
Week 4 = 295 x 2 x 2
Week 5 = 300 x 3 x 3 <<-- triple progression
Week 6 = 300 x 5 x 1, 300 x 4 <<-- increased density: more work in fewer sets. 3 sets became 2.
Week 7 = 300 x 5 x 2 <<-- single progression with about 10% increase

This is just one of the way to go about this. You shouldn't restrict yourself to ONLY changing one of the 3 parameters. You can manipulate everything. These are all TOOLS to help you get strong. Don't get overly attached to only one form of progression. Have you ever heard of a carpenter using only ONE screwdriver his whole life? No. Why? Because you got to make the screwdriver fit the screw hole!!!

 

[Tblock1]

there is no magic number. You are relying on only one dimension of linear progression. You think that adding weight is the ONLY means to progress. Thats not the case.

Here's what you could do which means a build-up over weeks to handle large amounts of volume.

There are 3 parameters to training: Sets, Reps and Weight used. This comprises volume.

Therefore, when you think of "I am going to do 5x5" you are basically saying that forget changing sets and reps, I am only going to change the weight. Therefore, you are restricting yourself.

Instead, think of three most basic types of progression:

1.) Single Progression: only improve one of the above 3 variables. That means you either add a set, add a rep or you add weight. 5x5 deals in ONLY adding weight.
2.) Double Progression: you change 2 of the 3 parameters. You increase reps and weight or weight and sets or sets and weight.
3.) Triple Progression: you improve on all of the 3 variables.

So, with 285x3 as your current ability,

Week 1 = 285 x 4
Week 2 = 285 x 4, 285 x 3 <<-- think about this. 1 set because 2 sets and 4 reps became 7. Whats the strength increase? 75% That huge, man!
Week 3 = 285 x 4 x 2
Week 4 = 295 x 2 x 2
Week 5 = 300 x 3 x 3 <<-- triple progression
Week 6 = 300 x 5 x 1, 300 x 4 <<-- increased density: more work in fewer sets. 3 sets became 2.
Week 7 = 300 x 5 x 2 <<-- single progression with about 10% increase

This is just one of the way to go about this. You shouldn't restrict yourself to ONLY changing one of the 3 parameters. You can manipulate everything. These are all TOOLS to help you get strong. Don't get overly attached to only one form of progression. Have you ever heard of a carpenter using only ONE screwdriver his whole life? No. Why? Because you got to make the screwdriver fit the screw hole!!!

Yes I totally agree about not just using adding weight. But I have been using other progressions other than just weight.

High pulls(sample weight, btw I forgot on my last high pull day but I got 5x3x205 after 135x3)
Week 1: 5x2x100
Week 2: 5x3x100
Week 3: 5x2x110
Week 4: 5x3x110
Week 5: 5x2x120

etc....

Seated db press/ low incline db bench
3x5x50
3x6x50
3x7x50

etc....

Deadlift
Week 1: 1x5x380
Week 2: 1x5x380, 1x4x380

Especially on high pulls this has worked amazingly, and shows no sign of stopping. On 5x2x215 yesterday I got every rep easily over my chest. Also I have been writing down my rest on compound lifts and tracking it every week. However, I think typically for bench and deadlift adding 5 pounds a week works just fine. But for bench and squat I need more than one top set. In yesterday's workout, I benched 3x3x240. At the beginning of this routine I barely got 2x240. So a simple 3x3 adding 5 pounds a week plus lots of assistance exercises worked great for me. Squats have always been my weirdest lift, can't figure them out. I got 300x5 easy at the end of 5x5, should have started something like you suggested then. But I thought 1x8 would work. Anyways lesson learned. I'm going to assume my current max is 280x5 on squats. So I am goign to design a progression like you suggested but it has to have at least 2-3 sets per workout.

BTW, I just did bb lunges with 185 yesterday. Also one of the greatest things that has ever happened came yesterday. I walked into the gym, did some warmups, waited for some guy to stop his half squatting of 95 pounds, then went over to warmup for bench. A guy I knew came into the gym, I said hey, then turned back to the rack. I notced this strange object hanging on the ravk next to the 45 on that side. It looked around the same size as a 45, and it was painted black. It took a good 10 seconds to register what I was seeing. "Oh fuck!" Someone had brought in 2 more 45's!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I was able to put a full 2 plates on there for my bench sets Then I set it up like I was deadlifting and I was able to get 455 on there! Max deadlift here I come!!!!!!!!!

 

[Andalite]

Thats awesome. I am sure you'll get your 455+ more!!!

Oh, and good job on the different progression methods. Works wonders, doesn't it?