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Random health and exercise thoughts - Page 2481

post #37201 of 49491
Quote:
Originally Posted by MarkI View Post

What is your guys squat programming like? I feel like mine is all kinds of not efficient and I could be doing a lot better.

So far what I do is 2 sets of 8 that for warmups, 1 set of 8 with a little heavier, then i go to my working sets of 5x5, then i lower the weight again, do one set of 8 again, then lower weight again and two sets of 8

eg

45x10
95x8
135x5
185x3
225x2
275x1
315x1
(more singles if I feel like it)
then i back off to whatever rep scheme I'm going to work at for the day, 275x3's, 295x2's, 225x10, etc.

it looks to me that you are wasting a lot of either time and/or effort on warmups - if you are doing your last warmup set x 8, you're either cooking yourself for your work sets or its too light to be worthwhile. even if your work sets are for 5's, i really like the idea of hitting a heavier single beforehand simply to make your 5rm weights feel much lighter. post-activation potentiation i think its called. i dont pay too much attention to ***science*** but 275x10 after 375x1 was a breeze, whereas when im warming up the idea of even 275x10 is like a kick in the balls.
post #37202 of 49491
Hit a DL PR today. 465 with no equipment icon_gu_b_slayer[1].gif

Srsly considering buying a belt just so I can finally pull 5 plates.
post #37203 of 49491
Nice! gratz : )
I tried that the other day but failed lockout frown.gif
5 plates still far away.
post #37204 of 49491
How much did you guys spend on secret Santa?
post #37205 of 49491
about tree fiddy
post #37206 of 49491
I do the same squat programming as Jarude.
Start with the bar x 10, then do 135 x 5, then increase each warm up set with 30 pounds and taper reps so the last warmup sets are singles.

Then I go for a heavy top single or double. Don't go balls out 100% of your max on this. That'll just lead to injury. You want to train yourself to lift with good technique and confidence near your max, so go 90-95% or whatever where your bar speed and form is still decent.

Then I drop down to my work sets of 3x5, 5x5 or what I am using at that time. The top single def makes the back offs feel easier and it has greatly improved my technique with near max weigths.
post #37207 of 49491
^ I do that too -- work up to a near max single then back down for my work sets.
post #37208 of 49491
Quote:
Originally Posted by jarude View Post

eg

45x10
95x8
135x5
185x3
225x2
275x1
315x1
(more singles if I feel like it)
then i back off to whatever rep scheme I'm going to work at for the day, 275x3's, 295x2's, 225x10, etc.

it looks to me that you are wasting a lot of either time and/or effort on warmups - if you are doing your last warmup set x 8, you're either cooking yourself for your work sets or its too light to be worthwhile. even if your work sets are for 5's, i really like the idea of hitting a heavier single beforehand simply to make your 5rm weights feel much lighter. post-activation potentiation i think its called. i dont pay too much attention to ***science*** but 275x10 after 375x1 was a breeze, whereas when im warming up the idea of even 275x10 is like a kick in the balls.

Quote:
Originally Posted by conceptionist View Post

I do the same squat programming as Jarude.
Start with the bar x 10, then do 135 x 5, then increase each warm up set with 30 pounds and taper reps so the last warmup sets are singles.

Then I go for a heavy top single or double. Don't go balls out 100% of your max on this. That'll just lead to injury. You want to train yourself to lift with good technique and confidence near your max, so go 90-95% or whatever where your bar speed and form is still decent.

Then I drop down to my work sets of 3x5, 5x5 or what I am using at that time. The top single def makes the back offs feel easier and it has greatly improved my technique with near max weigths.

You guys do this every squat day? I'll give it a whirl
post #37209 of 49491

Yup, I've done it every squat for around 3 months and its been working great so far. I only do back squats once a week now and when I move over to 3x a week, I might drop it. 

 

The only bad thing about it is that it takes longer time (only 10 minutes or so) than if you would skip warming up past your work sets for that top single. 

I only do it for squats but I could see it working for bench too. Not so much for deadlifts as it would probably drain your CNS too much.

post #37210 of 49491
Quote:
Originally Posted by conceptionist View Post

Yup, I've done it every squat for around 3 months and its been working great so far. I only do back squats once a week now and when I move over to 3x a week, I might drop it. 

The only bad thing about it is that it takes longer time (only 10 minutes or so) than if you would skip warming up past your work sets for that top single. 
I only do it for squats but I could see it working for bench too. Not so much for deadlifts as it would probably drain your CNS too much.

I definitely like the sound of it, gonna try it out.

How do you program deadlifts?
post #37211 of 49491
a lot of guys kinda squat like weightlifters ITT
post #37212 of 49491
Thread Starter 
caught a cold and have 15 lbs of snot in my head the last 3 days. Slept 12 hours each night and now I'm finally ready to have a "welcome back" full-body session at the gym.
post #37213 of 49491
Quote:
Originally Posted by MarkI View Post


I definitely like the sound of it, gonna try it out.

How do you program deadlifts?

 

I think its important to take into consideration is how the programming of deadlift will affect the rest of your lifts and recovery, since it tends to take a harder hit at your CNS than other lifts.

 

Now, since I only back squat once a week and do front squats on DL days, that allows me to hit a bit more volume on the deadlft. Still not much, only 3 sets of 5. I may actually go for a top single, but for some reason I do that after the work sets and not every week.

 

When I will switch to back squats 3x a week, there's no way I will be able to do that, esp since I will be squatting heavy and deadlifting heavy in the same session. Then I'll drop it to one max set of 5 reps, but I may do the warmups as sets of 5 too to get in some volume, just like how the ramping 5x5 programs are laid out.

post #37214 of 49491
Quote:
Originally Posted by conceptionist View Post

I think its important to take into consideration is how the programming of deadlift will affect the rest of your lifts and recovery, since it tends to take a harder hit at your CNS than other lifts.

Now, since I only back squat once a week and do front squats on DL days, that allows me to hit a bit more volume on the deadlft. Still not much, only 3 sets of 5. I may actually go for a top single, but for some reason I do that after the work sets and not every week.

When I will switch to back squats 3x a week, there's no way I will be able to do that, esp since I will be squatting heavy and deadlifting heavy in the same session. Then I'll drop it to one max set of 5 reps, but I may do the warmups as sets of 5 too to get in some volume, just like how the ramping 5x5 programs are laid out.

Interesting, i've always done it that way too, 3 sets of 5, and then i'll do one or two heavy singles. I find that for me personally deadlifts are really taxing on the body and if I go all out on them the rest of my workout suffers.
post #37215 of 49491
Also, good mornings, anyone here do them? I think I need to strengthen my lower back, and hitting hamstrings would not hurt either.

and hyperextensions, yay or nay?
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