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Messages - rho

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1
I'm currently running my 2nd cycle of the 3day program +80kg.
I feel like the deadlift frequency is a little low for me. I have to try to find the groove again very time I do regular DLs. Mostly the set-up is falling apart.
For this I'm thinking about implementing some changes for the next cycle.
1) Lock-out is my absolute strong point in the DL. Therefore I would like to replace the block-pulls for regular DLs. I would decrease the stated percentages by 5%.
2) The deficit DL seems really light. I'm thinking about increasing these by 5%. Lift-off is, by far, my weakest point in the DL. And still these prescribed percentages feel very light.
3) I would like to replace some "chest-muscles" assistance by light-weight DL's or deficit DL's. Only in case the previous 2 point would still not suffice.

As a very last resort I could replace the bench press, on day's with 2 bench sessions, by DL. But that might be a step too far. ???

I lift conventional but I'm thinking about trying sumo again. I tried sumo for some time and liked it, but I got some pain in the hips. It might have been technique.

2
OK. That should be easy.  :)

3
You're strong guy!

Maybe the heavier your squat the less advantage you get from tight sleeves?

4
Really? For the few sets I tested them it felt like quite a difference.
I'll go ahead as planned then. Only at the mock-meet I'll try to set a PR without and see if I can top it when using the sleeves.

p.s. Are you on DBB too? (the very tall guy with the beard)

5
I have a friend who's also doing the 3day program. Currently he's 1 week ahead of me in #37v2.
We would like to have a mock-meet together.
How do we best synchronize our trainings for this mock-meet?

6
Kneesleeves shouldn't give you a lot of extra kg, so don't bother too much.
You haven't tried the SBD's then. ;)

I tried them for 2 sets and was very surprised how easy they went compared to same weight it did just before, without the sleeves.

7
I've just bought a pair of kneesleeves. I'm planning on using them when I get sore patella tendons. That happens sometimes when I do some volume on the squats like #37v2. My intention was to use them only when I feel pain AND on (mock)meets.

My plan is like this:
Squat without sleeves as much as possible. Do the test day (in the >80kg 3 day program: #32v2 week 1) without sleeves and use this number for the next cycle.
After the test-days till the meet I will train with sleeves to get used to them.
Do a (mock) meet with sleeves and set a PR. But this PR will not be used for training.

Is this a good idea or should I do it differently?

8
Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program
« on: October 16, 2016, 09:11:16 PM »
I had to do a 5x5 today. I picked just 50kg and paid attention to not going too deep.
It felt very light but the form was much better. Just a few reps that felt a bit awkward.

9
Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program
« on: October 15, 2016, 08:33:36 PM »
Yes, I should give it a decent chance and practice more on form.

I use from 60kg to 80kg depending on the reps for the set.
Sitting I also use up to 80kg.

I think the weight should be in relation to the DL and squat, right? What kind of % should I aim at for the GM in relation to the squat?

I usually think of it in relation to squat. I personally use between 20% to 40% - lower end when practicing technique. I don't chose the weight according to %. I chose the weight after what feels right.

You have trouble with more tension in one side than the other?
20% to 40% of your squat 1RM?
OK, so now I now where to start. I might need to go a little lighter.

Yes, sometimes I tend to drop more to one side (more to the right). Especially with a narrow stance.

10
Yes, that's also what I decided on.
I did the whole cycle with a mock-meet at the end.
After that I did a lighter week at 70 to 75% and will now start a new cycle.
It's good to have a little bit of "rest" after the (mock)meet. Or it might just be my age.  ;D

I think it usually is very good with a week of 70% just after some cycling and a comp. Age, if accounted for properly should not be an excuse ;)
Never been stronger!
I've re-started training when I was 38, now a little over 2 years ago. :)
I've always been struggling with recuperation (medical reasons), but the >80kg program works wonderfully well for me. :)

11
Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program
« on: October 15, 2016, 02:58:23 PM »
Yes, I should give it a decent chance and practice more on form.

I use from 60kg to 80kg depending on the reps for the set.
Sitting I also use up to 80kg.

I think the weight should be in relation to the DL and squat, right? What kind of % should I aim at for the GM in relation to the squat?

12
Yes, that's also what I decided on.
I did the whole cycle with a mock-meet at the end.
After that I did a lighter week at 70 to 75% and will now start a new cycle.
It's good to have a little bit of "rest" after the (mock)meet. Or it might just be my age.  ;D

13
Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program
« on: October 14, 2016, 02:01:43 PM »
Well, I just don't like the movement. It's the position of the bar that bothers me I guess.
The stretch in the hamstrings and the glute activation etc. is absolutely fine. I like the effects of the movement, just not the execution of the movement itself.

RDL activates the posterior chain in relatively the same way. At least that's my understanding.
Am I wrong in that?
I like doing RDLs much better than doing goodmornings.

If there are better alternatives I would like to hear them. :)

Have you tried switching the position of the bar to a more comfortable one? Unless it directly hurts you, this I what I would recommend the most. It is one of the best lower back + Posterior chain exercises.

If you are doing 2x GM per week (as in many of sheikos programs) then you could change one to GHR or RDL.
Have you tried high bar position and what about stance?

Yes, I have played with bar position. About the same position as a low bar back squat was most comfortable. But I have a hard time keeping it there. Maybe I try to bend over too far. ???
The high bar position was very uncomfortable.
With a little wider stance it felt best. A narrow stance felt unstable.

I'll be experimenting at the start of a new cycle (I start #37v2 next Sunday) and decide what to do later. If I still don't get a good feeling after some weeks I'll swap 1 GM for RDL.

14
Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program
« on: October 12, 2016, 03:00:36 PM »
Well, I just don't like the movement. It's the position of the bar that bothers me I guess.
The stretch in the hamstrings and the glute activation etc. is absolutely fine. I like the effects of the movement, just not the execution of the movement itself.

RDL activates the posterior chain in relatively the same way. At least that's my understanding.
Am I wrong in that?
I like doing RDLs much better than doing goodmornings.

If there are better alternatives I would like to hear them. :)

15
I think you should finish the taper and do a mock-meet.
Use the maxes from the mock-meet for your next cycle.

That's how I did it.

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