EPTBut this is a fairly minor difference in opinion imo. What is certain is that if you want to improve the main lifts, then you can't be squatting and benching only once a week, and only doing deadlifts every other week. That would just be ridiculous.
Teamliquid Health and Fitness Initiative for 2014 - Page 142
| Forum Index > Sports |
|
Crushinator
Netherlands2138 Posts
But this is a fairly minor difference in opinion imo. What is certain is that if you want to improve the main lifts, then you can't be squatting and benching only once a week, and only doing deadlifts every other week. That would just be ridiculous. | ||
|
farvacola
United States18856 Posts
Of course, none of this is set in stone. | ||
|
Crushinator
Netherlands2138 Posts
On October 13 2014 00:21 farvacola wrote: In my experience, a strong row goes right along with a strong dl; furthermore, the sort of back mass that heavy bent-over rows put on does wonders in offsetting the chest over-emphasis that usually results from an over-reliance on beginner, big 3 centric programming. Of course, none of this is set in stone. THe beginner programs often have bent-over rows though, so it shouldn't be too bad. I don't hate the row, it is pretty essential to build an upper back if you need it. But Madcows, which sparked this discussion, has a shitload of barbell rows compared to deadlifts, I personally don't think that is optimal for most people looking to get a big deadlift (though for general strength and body building its still great). | ||
|
GoTuNk!
Chile4591 Posts
A power clean or romanian deadlift would be a lift to do instead of the deadlift. | ||
|
IgnE
United States7681 Posts
I agree with farv and think most intermediate lifters would benefit from a change of pace in exercise selection. I also think developing a mind muscle connection with sets to failure in a bb/strength hybrid push/pull routine is beneficial for gaining body sense. When you only do SS and single-minded strength routines you can miss out on important biofeedback regarding your imbalances, your recovery, how different exercises, tempos, and rep ranges affect you, etc. Plus it's just a nice mental change of pace from worrying about your bench/squat/dead plateau. I think everyone should be trying something like I've suggested for at least 4-6 months in your lifting career. It requires another kind of focus and intensity to bring it for 3 sets of 8 on most exercises every week while eating and recovering to put on more muscle. As an additional clarfication I recommend your primary lifts tend towards the 4x6 range while your additional rows, presses, and assistance lifts tend towards the more tempo controlled 3x8 range. | ||
zatic
Zurich15365 Posts
Today I tied my DL PR from two years ago. I am really happy about my progress considering I had been out because of injury for over a year and just 6 months ago it was uncertain if I could go skiing again this year. Now I feel really confident I'll be in the best shape of my life by the time I hit the slopes. Speaking of, suggestions what to do specifically to prepare for skiing? On top of squats, DL, leg press I added lunges. The thing is skiing is really more holding legs under full tension less moving through full ROM. | ||
|
Crushinator
Netherlands2138 Posts
| ||
|
NeedsmoreCELLTECH
Netherlands1242 Posts
| ||
|
Crushinator
Netherlands2138 Posts
 | ||
|
MoonfireSpam
United Kingdom1153 Posts
On October 13 2014 06:04 zatic wrote: Adding a bunch of assistant lifts in higher rep range and/or to failure has definitely helped me. Today I tied my DL PR from two years ago. I am really happy about my progress considering I had been out because of injury for over a year and just 6 months ago it was uncertain if I could go skiing again this year. Now I feel really confident I'll be in the best shape of my life by the time I hit the slopes. Speaking of, suggestions what to do specifically to prepare for skiing? On top of squats, DL, leg press I added lunges. The thing is skiing is really more holding legs under full tension less moving through full ROM. For ski prep I've been working through this http://www.active.com/a3_articles/91b43440-7023-42ac-8a81-57c4c340c0d5/1?page=3 I've been supplementing most days with some form of compound lift(s) as well, although at a relatively high rep range with low rest time, chin ups, dips, lots of core work. What I found last season without doing specific training for ski was that I was strong for 10-20 turns, then got tired and basically just lacked endurance to ski runs top to bottom. this season will tell if it's made any difference I suppose! I also think that power through full ROM is really important to skiing and you do use it more than you think, conditions dependent of course (altho learned Canadian ski technique, Euro ski technique is probably different). Also plan to try and work some of these https://www.youtube.com/playlist?list=PLj093vcOwkcdyP5DZTs-9w85v9uQvSUEv into routine. I really need to sit down and construct a proper training regimen + log though. Anyways ski season incoming so getting pretty stoked. | ||
|
MtlGuitarist97
United States1539 Posts
Week A: Day 1 Squat 3x5 Bench Press 3x5 Weighted pull ups 3x5-7 Day 2 Front Squat 3x5 Press 3x5 Romanian Deadlift (I'd probably do deficit deadlifts instead) Day 3 Squat 3x5 Bench Press 3x5 Pull ups 3xFailure (unweighted) Week B Day 1 Squat 3x5 Press 3x5 Chin ups 3xFailure (unweighted) Day 2 Front Squat 3x5 Bench Press 3x5 SLDL 3x5 Day 3 Squat 3x5 Press 3x5 Weighted Chin Ups 3x5-7 I actually really like this program, but I'd like to do some additional aesthetics work at the end. I'd probably do a couple sets of ab work (Rippetoe said that that's one of the only accessory exercises that you can add without ever hindering progress), but I'd like to do some curls maybe and then add in dips and maybe some barbell rows a couple of times a week, as well as maybe a 3x8 of flyes on the days that I OHP. I also don't like Romanian deadlifts much, and I'd rather do deficit deadlifts for some additional strength off the floor. I feel like I usually don't have trouble locking it out, but I think that doing SLDL will add enough posterior chain work. | ||
|
Osmoses
Sweden5302 Posts
On a related note, is there anyone here who's better at pull-ups than chin-ups? (supine vs prone) | ||
|
Atreides
United States2393 Posts
| ||
|
decafchicken
United States20154 Posts
On October 13 2014 23:52 Atreides wrote: I had actually wondered about this very question. ie. whether squats or starting strength or some sort of weightlifting regime would help with skiing. (i've done basically zero actually organized working out in my life) I live a somewhat physically active/demanding life style but am not in very good physical shape and I like to ski somewhat seriously a couple times a winter (live in Alaska) and it always kills me. heh Having a good strength base such as from squatting is great for skiing (i snowboard) but yeah it doesn't necessarily prepare you or stop you from being sore as all hell the next day. Exercises that would have more carryover would be doing high intensity interval training like sprinting, jumping, etc. and doing lots of lateral work such as speed ladders with side to side movement. | ||
|
GoTuNk!
Chile4591 Posts
First a basic base of strength so your muscles fire properly/efficiently and to avoid injury. Then, for skiing, I assume you need leg muscle stamina the most? I'd try something like yoke walks for time (you can do this with a barbell and enough space lol) and box jumps I guess. | ||
|
zatic
Zurich15365 Posts
I have picked up interval sprints (just running) too and I'll see how it goes with the lunges. Going for lower weight higher rep range here (aiming for failure around 20 reps). BTW I did this after being sore from running: Worst pain I ever inflicted on myself. Oh my god. Couch stretches are nothing compared to this. | ||
|
Jerubaal
United States7684 Posts
By goals I mean benchmarks. | ||
|
IgnE
United States7681 Posts
| ||
|
Jerubaal
United States7684 Posts
| ||
|
IgnE
United States7681 Posts
| ||
| ||
