On March 08 2013 13:17 Deadeight wrote: @Mementoss
What did the rest of the week look like? Do you know how bodyfat/muscle mass was affected?
The thing about the routine that puts me off is the circuits. There's no way I can use a bar (possibly 2nd if I'm not wanting to pull plates off), a lat pulldown machine, and a squat rack with another bar at the same time at my gym. It's too busy.
Thats another thing for me, I would never be able to get those at the same time either. So I just didn't do it in circuit form. I also replaced good mornings with reverse hypers (personal preference.) and I did Romanian DL rather than stiff legged.
I would recommend for the rest of the week (other 3 days) doing a 5/3/1 sort of style (w/o the deadlift portion). I tried doing this bench programmixed with it for 6 weeks with a heavy squat day incorporated. http://tsampa.org/training/scripts/nyman_prilepin_bench/
For the final 4 weeks I did the 5/3/1 style I mentioned. For core work I did weighted planks, and ab wheel, and weighted crunches whenever day I felt like it.
I would not recommend that bench program at all, didn't work for me. Possibly because I assumed my close grip bench max too low, but even in the high regular grip sets I couldn't perform them. Did not re-test my max because I did not think it would have improved.
As for bodyfat/muscle mass was effected im not 100% sure. I started the program fluxuating between 162-167, and ended the program in the same fluxation. So I'm assuming since I'm stronger and the same weight, my body fat would be very slightly lower. My back definitely looks more defined overall and just feel a bit more solid, overall. Hamstrings definitely stronger, as my technique for deadlift got better to incorporate them better, and heavy Romanian deadlifts helped.
Workout partner is getting ready for a PL meet in june. Her squat is all set, but she's having a hell of a time with deadlift. Can only pull 10 lbs more than her squat. It goes up EASY, she can pull it for 3x5 with only ~1 minute breaks between sets, but there's some kind of mental block going on.
Told her I haven't deadlifted in 6 months, and if I could pull it, she had better beat me. Wasn't pretty, but wasn't super ugly, I would probably call it an 85-90% effort lift. Immediate muscle cramps in my back and glutes as soon as I set it down though, and I've got all kinds of DOMS only four hours after doing squats and DL =(.
Still not sure what kind of routine I want to use now that I'm getting back to real lifting. Probably just some basic LP program where I additionally snatch/c&J on thursday/saturday. I should be able to recover from that just fine. Once I'm moving actual weight again I can figure out what my real goals are and how to get there.
Friday night reverse band low box squat: 570-5 atlas stone to 48" platform: 250-1-1-1-1-1-1 standing ab pull downs: 80lb tension-20-20-20 rack hangs: BW 30secs-3 sets
On March 08 2013 10:59 Mementoss wrote: Ed Coan Week 10 (Final Week):
So today was I was having a pretty shitty day today. Studying all day for the past 3 days on a midterm for my hardest class. Finally have the midterm today, and see a question I remember seeing before the midterm and its on the test. Problem is, I forgot to go back and actually learn it. So mad at myself 20% of my exam I could have easily had, so frustrating.
Than after the exam group works on presentation for project. So basically at school 8-8. Get home with another assignment due tomorrow. My mind is a mess. So I say fuck it, I need to go throw around some heavy weight, and listen to some heavy music as loud as it goes.
So I get in the zone at the gym, warming up for my final deadlift, 375, a 30 lb increase from the first week. I make the lift and just hold the lockout for about 5 seconds. All my stress and frustration is out of my mind, its a moment of lifting bliss. All the hard work and focus over the last 10 weeks has paid off.
Review of Program: 30 lbs in 10 weeks, this program works. I would highly recommend to anyone plateauing on deadlift who is intermediate or advanced on their deadlift. This is not for the weak minded, you will sweat, you will look at the numbers and not think you will be able to do them. Only complaint is the power shrugs seemed a bit high, but maybe thats just me. Week 4 and Week 8 are the hardest.
On March 11 2013 22:40 mordek wrote: After a week or two of deload how close to what you were doing before do you guys come back at?
Elliot Hulse made a pretty good video about that:
And in my experience, two weeks off after a great loading period lets you rest up, and you can come back stronger than you left. A good rule is that if you've been loading for weeks and you're hitting a plateau/not able to upkeep a PR from a few days back, then a deload is a good idea.
Heh he made me chuckle a couple times. Thanks for the link.
It was a planned deload but unfortunately (fortunately?) I was sick for most of it anyways. I'm more wondering if I should come back to like 80% of the work set weight I was doing before the deload or if a different number sounds more appropriate.
On March 11 2013 23:31 mordek wrote: Heh he made me chuckle a couple times. Thanks for the link.
It was a planned deload but unfortunately (fortunately?) I was sick for most of it anyways. I'm more wondering if I should come back to like 80% of the work set weight I was doing before the deload or if a different number sounds more appropriate.
If it was only a week, and you ate well through the deload, then depending on the type of workout you were doing, there might not even be a reason to drop weight at all. Sometimes the week off is all you need, and you can go right back to where you were.
Since it was two weeks, and you were sick (so probably not eating well) 80-85% of what you were doing sounds smart, with the assumption that you'll ramp back up pretty quickly.
On March 11 2013 23:31 mordek wrote: Heh he made me chuckle a couple times. Thanks for the link.
It was a planned deload but unfortunately (fortunately?) I was sick for most of it anyways. I'm more wondering if I should come back to like 80% of the work set weight I was doing before the deload or if a different number sounds more appropriate.
I'd say stiffness would be your biggest opponent, not strength. Fever = stiff muscles. Stretch, warmup, and you should have no problem with your normal lifting.
omg im back to bench 80kg 7 , thats fucking unexpected as hell. eating proper protein amount = magic. (eating poor protein amount = wasted 9 weeks of my life).
squat form was ok but not great. deadlift was ok, again surprised i could do some 130kg after the left arm bicep/tendon injury.
yaaaaaaaaaaaaaaaaaaaaay EAT FUCKING PROTEIN GUYS ITS GREAT
EPT
![[image loading]](http://i.imgur.com/NQEjdzs.jpg)
