|
Post by Ed on Mar 8, 2010 20:52:04 GMT -5
Amy, you are getting great advice from these guys they know what they are talking about. One thing that these guys told me to do was to get the bar lower down my back, which really helps the leverages. You can't really see the bar placement on your back in the clip but it is another thing to work on, it really helped me out. Good luck in your training.
|
|
|
Post by Harv on Mar 8, 2010 23:18:13 GMT -5
Ed Think you misunderstood what was said.It was to grow hair down your back,not to lower the bar down your back. You coming in to town in the next little while? Harvey
|
|
|
Post by STERLING on Mar 12, 2010 18:38:00 GMT -5
Sterling Lyons, you think I should reduce my weights and do things faster? For all my lifts? Maybe. Hatfield, upon all his data, says maximum power output is somewhere between 55% to 80%. That is the weight x speed is MAXIMAL in this range. Consider, harvey with a 1 ft stroke from the bottom of his squat ( the hole) to standing up, has a max squat of 100kgs and has the following times from the hole to standing erect, 60 kg's = 1 second=> 60kg x 1 ft/ 1 sec= 60 power units 70kg's=1.1 seconds=> 70kg x 1ft/1.1 secs= 63 power units 80 kg's=1.2 seconds=> 80 kg x 1 ft/ 1.2=66 power units 90 kg's=1.4 secs=> 90kg x 1 ft/1.4= 63 power units. 100 kg's=1.7 secs=100 kg x 1ft/1.7 secs= 58 power units We see the power outage is MAXIMAL ONLY if he lifts AS FAST AS HE CAN FROM THE HOLE UP at lesser weight than his max lift. So what? So with your camera u can calculate and make your own graph ( what fun) with all your lifts and discover the max. power zone.
|
|
|
Post by Max on Mar 12, 2010 18:41:29 GMT -5
I though we told Eddie to shave his back.
|
|
|
Post by STERLING on Mar 12, 2010 19:03:09 GMT -5
I know, I know........"Who is this idiot and just what are his credential?"
Advice is cheap and now there is some other clown posting his opinion. Maybe I should just keep my fingers off the keyboard.
Wolverine Not to get too philosophical, but since=> "Why Most Published Research Findings Are False -http://www.plosmedicine.org/article/info:doi/10.1371/journal.pmed.0020124- and this pertains to alot of small lifting studies, this leaves us iron freaks with nothing but speculation, personal experience and disagreements.
|
|
|
Post by Ed on Mar 12, 2010 23:38:31 GMT -5
Not me, I couldn't spell half of those words.
|
|
|
Post by alt204 on Mar 16, 2010 1:53:50 GMT -5
Thanks for all your advice guys. I've been working on things you guys have suggested and I think I've been doing really well.
March 8 Squats - 45x5, 95x5, 115x5, 135x5, 140x5, 145x4, 140x2x5PR Military press - 45x5, 57.2x3x5PR Assisted chin ups - 50x5, 40x5, 30x5 GHRs - bwx8, 10x2x8 Hyperextensions - bwx8, 10x2x8
March 10 Light squats - 45x5, 95x3x5 Bench - 45x5, 60x5, 77.5x3, 70x3x5 Deadlifts - 135x5, 185x5, 220x2 Deadlift deficits - 155x5 GHRs - bwx8, 10x3x8 Hyperextensions - bwx8, 10x3x8
March 15 Lifts Deadlifts - 135x5, 185x5, 205x5, 225x3pr Deficits - 135x5, 165x5 pendalay rows - 55x5 ----ran out of time-----
Today I started something new. I've been really exhausted with all the big lifting in Starting Strength, so I decided to do this instead:
Monday - deadlifts - deficits/GHRs/good mornings - pullups with negatives after sets - pendalay rows - db rows - hyperextensions
Wednesday - bench - incline dumbbells - flat/floor press - rolling tricep extensions - dips - cable pushdown (flat bar, v bar or rope)
Friday - squats (high/low) - wiiiide squats - military Press - (will add more later when I think of something)
And then some core after all days. Looks okay? Any suggestion welcome. (ALL advice has really helped a lot, thanks a ton guys.)
|
|
|
Post by McLifter on Mar 16, 2010 21:25:25 GMT -5
What are your goals Amy? If you were looking to peak I'm thinking I would cut down on the accessory stuff as your Back is getting plenty of work with the pulling and Chins. Rows would just fry you in the same workout. The KISS principle has always served myself and the US Military well. Pare it down to a main exercise, a supplementary exercise (hitting a weakness) and something to pump some blood through the fatigued muscles with your core work. That way you will make progress in both your strength and power. Rotate the accessory exercises every few weeks to keep from getting stale. I don't see anything wrong with your exercise selection just the amount of exercises. You can fit them all in over the course of a six week training cycle though. That is why it is good to have a set goal to work towards whether that is a contest or bringing up your deadlift ...etc. McLifter
|
|
|
Post by alt204 on Mar 16, 2010 22:14:21 GMT -5
My goals are to lift as heavy as I possibly can! For my deadlifts, I notice that I have most trouble with getting the barbell off the ground, but my lockout is really good. I'm doing extra back work like hyperextensions to help strengthen my back for a good arch.
Would it be better to do my main lifts and just one or two accessory lifts a day? I felt like I'd be doing too little since I switched my schedule to just lifting one main lift every day.
|
|
|
Post by McLifter on Mar 18, 2010 21:33:56 GMT -5
YES! You won't be doing too little if you really push things and work hard. This can be done by decreasing the rest period between sets; increasing the weight; adding sets to increase the tonnage lifted etc.
As suggested Speed Training will help you to blast through sticking points. You need to come up with a good plan no matter what you decide to do. Wave your weights and intensity as well as rotating your assistance exercises. This will keep you fresh and motivated.
McLifter
|
|
|
Post by thebruce on Mar 19, 2010 11:42:18 GMT -5
Amy do the deficts as part of your Warm Up not after.
|
|
|
Post by thebruce on Apr 9, 2010 12:38:40 GMT -5
Hey there young lady did we advise you right off the site??? I know I get some pretty good advise from these people but often go ahead and make my own mistakes any way. Overtraining is my greatest fault, it would be nice to see a young lifter like you with so much potential start right and stay strong. This requires some restraint when all we wanna do is get stronger sometimes less is more. IE more speed more explosion better form with less weight. Any way hope yer still pluggin along there kiddo.
|
|
|
Post by alt204 on Jun 22, 2010 11:41:00 GMT -5
Sorry everyone, I'm still alive! Last few months have been pretty crammed with exam finals, dance performances, taekwondo tournaments and a new full time job. I've been on and off with my lifting but I'm going to try to stay on track now.
I'll change up my routine and fix it according to the good advice you guys have given me:
Monday - deadlifts (dls once every 4 weeks, all other weeks will be deficits) - rows or chins - GHRs
Wednesday - bench - floor press or db press - rolling tricep extensions
Friday - squats - speed pulls - military press
I'm trying to follow this: "Pare it down to a main exercise, a supplementary exercise (hitting a weakness) and something to pump some blood through the fatigued muscles with your core work." I don't know what to do on squat days. Some one told to me do speed pulls after my squats, so I added that to Friday and I don't know where to put military presses, so I added that too.
If I could adjust anything in that routine, let me know! My biggest problem in lifting is I don't know what to do.
Thanks everyone for all the help!
|
|
|
Post by alt204 on Jun 22, 2010 11:49:07 GMT -5
Jan 2010 - June 2010 Squat 135x5 -----> 155x1, 145x5 Bench 75x3 -----> 85x1, 80x4 Deadlift 225x1, or 205x3 -----> 255x1, 230x3 Military press 60x2 -----> 60x5
Here are my latest numbers. Not much of a change besides my DL numbers, but I hope to improve once I start training harder.
|
|
|
Post by thebruce on Jun 22, 2010 14:47:37 GMT -5
Those are very good increases especially in that time frame. Keep up the good work.
|
|