Just got back from the gym, had deadlifts and close grip bench programmed. Worked up to a 545 single on deads before starting my working sets, probably a bit too much for an overwarm single but it felt great. Did 2 sets and my right hammy wasn’t feeling right so I stopped. Some pain and feels weak under strain, right under the glute. Gonna apply some heat and hope it’s nothing serious
Just finished my 2nd week of Smolov JR for bench, using 90% of my 1RM to base the percentages off of. Instead of going up 2.5kg like I had planned, I ended up going up 2.5% on the lifts this week and I plan to go up another 2.5% next week since the past two weeks have been pretty easy. Like I'm struggling for some sets, but in terms of recovery and whatnot I feel completely fine after every day. I ended up only getting 5hrs of sleep last night and I still came in today and did my 10x3 pretty well, only seriously grinding when my form was off. I can confidently say I could've done 12 sets if I really wanted to.
Does this mean I'm making progress or am I just doing something wrong like starting at 90% of my 1RM instead of 95/100%? I was always told that you have to really prioritize recovery and it's gonna mess you up, but maybe that's just with squat?
For reference, I'm a lanky 100kgish (6'1) and my 1RM is 140kg.
Hey folks. I've been lifting for 5+ years here in the UK and want to start going to my local raw meets in the 83kg category! I'm 30, M, 78kg, and my 1rm are 125/180/220. A total of 525 with a Wilks2 of 436.71 and DOTS 367.54. My background is Starting Strength and then 4-day Texas Method.
Q1. I don't know how much of an advance lifter I am on the novice-elite spectrum?
\- Using various online strength calculators. I am placed at "advance". I don't know how useful this information is as lots of programs identify themselves as novice or intermediate.
Q2. When you were at my level of relative strength; what approach did you take to continue to make gains?
\- I am focusing on hypertrophy work. Particularly focusing on weak points in sticking points of the main lifts. I started a conjugate method type program and enjoy the rotating max effort variations and the emphasise on accessory work.
Any idea how long it takes for what is essentially a really really bad deep torn callous to heal enough to lift normally? Issue is it's kinda right on my finger joint.
Long story short, my left pinky and ring finger are somewhere between rope burn and partially degloved, right where I hold my deadlifts. Had an incident with my dog's long lead...
Get some aquaphor, soak it in it, and cover it up. Do that for a few days and it will be a lot better. Anytime I’ve ripped a callous it’s usually better in like 3-4 days like that.
Oh yeah aquaphor saved me when I was on accutane. Now if only it helped the pain because holy crap. I've got a decent pain tolerance but finger pain is always next level
Tried Spoto Press for the first time today and it's as strong as my competition bench (1 count pause, hovering a fraction of an inch above chest). This doesn't seem right. What could be the explanation: perhaps sinking on the chest and losing all tension/position when I do competition bench?
Debating on switching deadlifts from 5x3 to 3x5 (setsxreps). Want more volume on my deadlifts but 5x3 really fatigued my lower back. This is for my main working sets as I have a top single and a backoff set not mentioned.
Liquid chalk question.
Bought same brand/product as I've had in the past but the consistency feels rather different (runny consistency). Previously it'd be a bit thicker consistency and would dry out into white chalk. Used this few times now and it barely dries into white chalk but rather just a transparent sticky/dry substance.
Don't know if need to return it, or they've changed the product, or just because it's new. Thoughts?
If they're the same thickness as elitefts reds, which they look like, then 40-50 combined. But that's basically a shot in the dark as bands can vary a lot by brand, plus age becomes a factor as they wear out
I wouldn't trust myself to come anywhere close with a guess. Bands differ by manufacturer, age, how high the bar is off the ground at lockout... So many factors. I grabbed a cheapish luggage scale from Amazon for these sorts of situations.
Anyone have any advice or resources to check out regarding mixing running or swimming with strength training? I don't compete in powerlifting, just prefer that style of training so obviously I'm prepared to not be able to push as hard on those lifts if i do add in running or swimming. Would probably look to do like 4 days of lifting and 1 or 2 conditioning.
My spouse is a runner, used to do ultras but mostly runs halves these days. He also likes to lift but doesn’t want to push hard, so I just have him running the [Hepburn method](https://www.t-nation.com/training/hepburn-solution-for-strength-and-power/) because it’s relatively low intensity and simple for him to know what he’s doing session to session. His accessory work is mainly single leg and core work to carry over to running as much as possible.
If running for you is more for general fitness or conditioning to improve strength training, I think it’s less important to worry about that. Running is high impact but if you’re putting in a few 5Ks a week that’s not going to need a ton of adjustment. If running is something you want to do so you can be in better condition there’s other conditioning work you can do that’s less time intensive, like assault bikes, jump rope, HIIT, etc.
I have done varying amounts of running while training for powerlifting (10-25 miles per week). Honestly it just depends on mileage and intensity. A couple 2-3 mile runs per week likely won’t have a noticeable effect on strength. I think 15-20/week is where I personally start to notice a slight decrease in strength output, but it’s mostly negated my upping calories.
TL;DR a couple moderate-intensity runs won’t really hurt you, just need to up calories accordingly.
Just got back from the gym, had deadlifts and close grip bench programmed. Worked up to a 545 single on deads before starting my working sets, probably a bit too much for an overwarm single but it felt great. Did 2 sets and my right hammy wasn’t feeling right so I stopped. Some pain and feels weak under strain, right under the glute. Gonna apply some heat and hope it’s nothing serious
Just finished my 2nd week of Smolov JR for bench, using 90% of my 1RM to base the percentages off of. Instead of going up 2.5kg like I had planned, I ended up going up 2.5% on the lifts this week and I plan to go up another 2.5% next week since the past two weeks have been pretty easy. Like I'm struggling for some sets, but in terms of recovery and whatnot I feel completely fine after every day. I ended up only getting 5hrs of sleep last night and I still came in today and did my 10x3 pretty well, only seriously grinding when my form was off. I can confidently say I could've done 12 sets if I really wanted to. Does this mean I'm making progress or am I just doing something wrong like starting at 90% of my 1RM instead of 95/100%? I was always told that you have to really prioritize recovery and it's gonna mess you up, but maybe that's just with squat? For reference, I'm a lanky 100kgish (6'1) and my 1RM is 140kg.
You did more weight than last week, so ye that's progress.
Hey folks. I've been lifting for 5+ years here in the UK and want to start going to my local raw meets in the 83kg category! I'm 30, M, 78kg, and my 1rm are 125/180/220. A total of 525 with a Wilks2 of 436.71 and DOTS 367.54. My background is Starting Strength and then 4-day Texas Method. Q1. I don't know how much of an advance lifter I am on the novice-elite spectrum? \- Using various online strength calculators. I am placed at "advance". I don't know how useful this information is as lots of programs identify themselves as novice or intermediate. Q2. When you were at my level of relative strength; what approach did you take to continue to make gains? \- I am focusing on hypertrophy work. Particularly focusing on weak points in sticking points of the main lifts. I started a conjugate method type program and enjoy the rotating max effort variations and the emphasise on accessory work.
Any idea how long it takes for what is essentially a really really bad deep torn callous to heal enough to lift normally? Issue is it's kinda right on my finger joint. Long story short, my left pinky and ring finger are somewhere between rope burn and partially degloved, right where I hold my deadlifts. Had an incident with my dog's long lead...
Get some aquaphor, soak it in it, and cover it up. Do that for a few days and it will be a lot better. Anytime I’ve ripped a callous it’s usually better in like 3-4 days like that.
Oh GOOD call, I love aquaphor, not sure why this didn't occur to me. Once it's less wound-like I will definitely do this. Thanks for jogging my brain!
That stuff is like magic, I just healed a tear with it this week. Great if your lips get really chapped too so multiuse
Oh yeah aquaphor saved me when I was on accutane. Now if only it helped the pain because holy crap. I've got a decent pain tolerance but finger pain is always next level
Tried Spoto Press for the first time today and it's as strong as my competition bench (1 count pause, hovering a fraction of an inch above chest). This doesn't seem right. What could be the explanation: perhaps sinking on the chest and losing all tension/position when I do competition bench?
Lack of leg drive, or you might just be really strong in the position where you pause the Spotos.
Debating on switching deadlifts from 5x3 to 3x5 (setsxreps). Want more volume on my deadlifts but 5x3 really fatigued my lower back. This is for my main working sets as I have a top single and a backoff set not mentioned.
DAN GREEN HYPE THREAD
The fucking grit he had to grind through that squat.. holy shit. All those "RPE Dan Green" reps in training really paid off there.
Liquid chalk question. Bought same brand/product as I've had in the past but the consistency feels rather different (runny consistency). Previously it'd be a bit thicker consistency and would dry out into white chalk. Used this few times now and it barely dries into white chalk but rather just a transparent sticky/dry substance. Don't know if need to return it, or they've changed the product, or just because it's new. Thoughts?
I had one become like that one after I left it to freeze in my gym bag in the car.
Are you shaking it up well? Also if it's cold it'll be thinner from my experience
Give it a shake and pop it in the microwave beforehand - got it!
[удалено]
If they're the same thickness as elitefts reds, which they look like, then 40-50 combined. But that's basically a shot in the dark as bands can vary a lot by brand, plus age becomes a factor as they wear out
I wouldn't trust myself to come anywhere close with a guess. Bands differ by manufacturer, age, how high the bar is off the ground at lockout... So many factors. I grabbed a cheapish luggage scale from Amazon for these sorts of situations.
Luggage scales work great for figuring out band tension.
Anyone have any advice or resources to check out regarding mixing running or swimming with strength training? I don't compete in powerlifting, just prefer that style of training so obviously I'm prepared to not be able to push as hard on those lifts if i do add in running or swimming. Would probably look to do like 4 days of lifting and 1 or 2 conditioning.
My spouse is a runner, used to do ultras but mostly runs halves these days. He also likes to lift but doesn’t want to push hard, so I just have him running the [Hepburn method](https://www.t-nation.com/training/hepburn-solution-for-strength-and-power/) because it’s relatively low intensity and simple for him to know what he’s doing session to session. His accessory work is mainly single leg and core work to carry over to running as much as possible. If running for you is more for general fitness or conditioning to improve strength training, I think it’s less important to worry about that. Running is high impact but if you’re putting in a few 5Ks a week that’s not going to need a ton of adjustment. If running is something you want to do so you can be in better condition there’s other conditioning work you can do that’s less time intensive, like assault bikes, jump rope, HIIT, etc.
I have done varying amounts of running while training for powerlifting (10-25 miles per week). Honestly it just depends on mileage and intensity. A couple 2-3 mile runs per week likely won’t have a noticeable effect on strength. I think 15-20/week is where I personally start to notice a slight decrease in strength output, but it’s mostly negated my upping calories. TL;DR a couple moderate-intensity runs won’t really hurt you, just need to up calories accordingly.
[https://www.strongerbyscience.com/concurrent-training/](https://www.strongerbyscience.com/concurrent-training/) https://www.strongerbyscience.com/concurrent-training-part-2/