Powerlifting

[jangles]

That's the way I took it.

[Mitcho_7]

Got out the 115kg bench tonight as part of week 9 PPP, I actually found the 5x95kg sets harder...

[Birds]

Guess that's testament to high rep training having its own advantages too. And individual differences in low vs high rep slow vs fast twitch.

I used to do 7-8 x 95kg pretty easily before I was able to do 115kg.

Granted the 115 was done at the end of all my working sets, so I may have done heavier off the bat.

[NickR33]

Yep... I trained pressing today with a guy who is a rep monster... we're all different

after bench press and floor press we did dumbbell incline press for max reps... it went something like this

40kg

Me: 10
Wayne: 8

37.5kg

Me: 10

Wayne: 10

35kg
Me: 10

Wayne: 12

30kg

Me: 12

Wayne: 18

27.5kg

Me: 12

Wayne: 20

25kg

Me: 13

Wayne: 28

the cumulative fatigue doesn't affect him as much as me... he has a much greater work capacity but I have slightly higher strength

[Mitcho_7]

Guess that's testament to high rep training having its own advantages too. And individual differences in low vs high rep slow vs fast twitch.

I used to do 7-8 x 95kg pretty easily before I was able to do 115kg.

Granted the 115 was done at the end of all those working sets, so may have been higher off the bat.

Why do you always do 1rm attempts after all your working sets? Doesn't make a lot of sense to me, your true 1rm will be much higher if you do it first...

The weird thing is I missed te 115kg bench last week, but got the 5x95 sets out without hassle and tonight was much more of a struggle...

Might have something to do with not eating enough and poor sleep with all my uni bizo atm

Edited May 8, 2013 by Mitcho_7

[NickR33]

I find the most important meal is dinner the night before... eating a meal later before bed helps as well... sleep obviously important too... then some days you just feel awesome and other days everything is a grind

Monday was a major grinder for me but today was good... benched 120kg x 3 for 3 sets... 6 months ago I my 1rm was 115kg and I was consistently missing 120kg

[Birds]

Why do you always do 1rm attempts after all your working sets? Doesn't make a lot of sense to me, your true 1rm will be much higher if you do it first...

The weird thing is I missed te 115kg bench last week, but got the 5x95 sets out without hassle and tonight was much more of a struggle...

Might have something to do with not eating enough and poor sleep with all my uni bizo atm

It's a bit of an OCD thing for me. To me, the working sets are more important than my 1RM. I'm not a competing lifter and I like my volume training for high rep endurance. I believe it helps me to play sport better for longer without succumbing to muscular fatigue...but alas it's my broscience. I also use 1RM to break mental and physical barriers with the working sets. The 1RMs become my new working sets and so on.

I also like knowing that, whatever my 1RM, I could always push out more if I wanted to start out fresh. If I say I can do a 1RM, I know I can back it up

[markos]

Nicks pressing was easy today

i love volume work, but we do it after our strength work

I feel its close to pointless afterwards, as its not a true max and doing sub max work for a single is not very clever, Birds has demonstrated it hasnt made him stronger doing it that way

Volume and max work are equally important, but they should be done in an order that helps not hinders both

Birds is basically wiping his ass then shitting, the movements are correct, the order isn't.

[Birds]

Well I disagree with you there; it has made me stronger. Not at all saying it's the smartest/quickest way to go about increasing your lifts, but that's the way I increased my deadlift 1RM from about 130kg to 180kg in the space of 6-8 weeks. I'm also not suggesting anyone else do it, just explaining to Mitch what 1RM means to me. I have OCD (for real) and i'ts incredibly difficult for me to give up habits in the gym, but I'm quite comfortable with my progress.

Cheers

[Birds]

Have you guys got a video example of floor press that you could put up? I assume it exists as an assistance exercise to better your strength half way through the bench press motion?

[Mitcho_7]

i love volume work, but we do it after our strength work

I feel its close to pointless afterwards, as its not a true max and doing sub max work for a single is not very clever, Birds has demonstrated it hasnt made him stronger doing it that way

Volume and max work are equally important, but they should be done in an order that helps not hinders both

Birds is basically wiping his ass then shitting, the movements are correct, the order isn't.

I love how to the point markos is sometimes!

But doing the 1rm stuff doesnt hugely impact the volume work afterwards i found, but it does make it a bit harder. I kept the same weights i did in the higher rep hypertrophy lifting i was doing before, for the assistance work in PPP and i dropped a few reps initially. You make them up and more pretty quickly though as you get a stronger

[jangles]

Well I disagree with you there; it has made me stronger. Not at all saying it's the smartest/quickest way to go about increasing your lifts, but that's the way I increased my deadlift 1RM from about 130kg to 180kg in the space of 6-8 weeks. I'm also not suggesting anyone else do it, just explaining to Mitch what 1RM means to me. I have OCD (for real) and i'ts incredibly difficult for me to give up habits in the gym, but I'm quite comfortable with my progress.

Cheers

But is it really the reason you went from 130 > 180 in 8 weeks? You started eating more and actually focused more on powerlifts didn't you? Edited May 8, 2013 by jangles

[Birds]

It is...I wasn't pushing my working/volume sets up until I started adding 1RM to the end of the session and then chasing the 1RM with my working sets like cat and mouse. In the end, as long as you're lifting, constantly trying to increase weight and eating enough food...you are going to see improvement. There are faster ways to do it, sure, but there's more than one way to skin a cat. As long as I'm adding weight to the 1RM each week, how can we say it doesn't work?

[NickR33]

Have you guys got a video example of floor press that you could put up? I assume it exists as an assistance exercise to better your strength half way through the bench press motion?

you just lie on the floor in a power rack with the pins set low enough for you to unrack the bar... lower the barbell until your elbows touch the floor, then press as you would a bench press

the idea is your not using any leg drive or back arch... just strictly training the pressing muscles... I still retract my scapula though

[Birds]

you just lie on the floor in a power rack with the pins set low enough for you to unrack the bar... lower the barbell until your elbows touch the floor, then press as you would a bench press

the idea is your not using any leg drive or back arch... just strictly training the pressing muscles... I still retract my scapula though

Cheers mate! Might use this one to try and rehab the shoulder when I can press again.

[TTT]

Birds is basically wiping his ass then shitting.

[markos]

Well Birds, speaking of a 180kg deadlift, should have a girl doing that in the 75kg class at Nats

The top guys in that class are pulling 270kg

Like I have said a million times, I have to offer the BEST advice, not just any advice, as its my job.

I know your goal isnt to have a huge 1RM, I'm just illustrating that the conventional way is the better way.

I disregard your "previous PB" of 130kg, our 14yo pulls 200kg in your weight class, that 130kg was simply an untrained lift.

Lets see how long it takes to get from 180kg to 220kg

I'm not having a go either, I love the fact your squatting and deadlifting, but I too have OCD and I cant stand watching people do something wrong

I bet you never get from 180kg to 220kg your way.

Please prove me wrong

[markos]

And this is the powerlifting thread

[Birds]

Well Birds, speaking of a 180kg deadlift, should have a girl doing that in the 75kg class at Nats

The top guys in that class are pulling 270kg

Like I have said a million times, I have to offer the BEST advice, not just any advice, as its my job.

I know your goal isnt to have a huge 1RM, I'm just illustrating that the conventional way is the better way.

I disregard your "previous PB" of 130kg, our 14yo pulls 200kg in your weight class, that 130kg was simply an untrained lift.

Lets see how long it takes to get from 180kg to 220kg

I'm not having a go either, I love the fact your squatting and deadlifting, but I too have OCD and I cant stand watching people do something wrong

I bet you never get from 180kg to 220kg your way.

Please prove me wrong

Like I've said a million times, I have no problem with your advice nor do I ever dispute it. Someone one asked why I train the way I do and I explained it to them, without recommending they do the same or suggesting it was a great way to train for lifts.

I wasn't saying I was strong either, just that my training methods work for me. You say it yourself: everything works and nothing works forever. If I plateau and find I can't break through it, then I'll try something else, maybe even your conventional methods. But until then, as long as I'm upping the weight consistently, my shit methods work for me...and I definitely accept your challenge once the physio gives me the go ahead for deadlifts again.

[Mitcho_7]

doing PPP my deadlift has gone from 147.5kg 1rm to 165kg in 11weeks. Squat has gone from 117.5kg to 135kg and bench 105kg to 115kg (and hopefully higher Next week). In that same time I have still been able to do the exact same weight or more and same volumes on all other exercises I would usually do on the same days.

I have only been doing 1rm based training for 1 cycle of PPP because I needed to change up the way I was training to keep making progress, but it works and I like it. I have been lifting for about 18 months and have no desire to compete in powerlifting or body building at this stage, but its much more satisfying to see the numbers going up each week than staying the same.

You will see the light soon enough birds, you only have to look at all those videos of the Gus Markos trains to see his methods work...

Edited May 9, 2013 by Mitcho_7