July 16, 2019, 02:10:38 PM

Author Topic: 3 Day Program  (Read 335242 times)

mazax

  • Newbie
  • Posts: 2
    • View Profile
Re: 3 Day Program
« Reply #240 on: August 18, 2016, 05:31:09 AM »
Hello Robert,

I think I found a mistake in the app/excel.
Program over 80kg. #31 Week3 day3 Bench, last set calls for 80% 2x2 in the excel file while 85% 2x2 in the app. Not a big difference but... wondering which one is right.

Thanks Boris/Robert for this great program. My form is improving a lot. Looking forward for the test day in 2 weeks.


Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1120
    • View Profile
Re: 3 Day Program
« Reply #241 on: August 18, 2016, 04:43:58 PM »
I think 85% 2x2 is the correct one.  8)

mazax

  • Newbie
  • Posts: 2
    • View Profile
Re: 3 Day Program
« Reply #242 on: August 19, 2016, 02:23:06 AM »
I think 85% 2x2 is the correct one.  8)

Thank you Robert.
I did that. In case of doubt the heavier LOL
85% 2x2
90% 2x1
85% 2x2

pewing93

  • Newbie
  • Posts: 2
    • View Profile
Re: 3 Day Program
« Reply #243 on: August 19, 2016, 07:58:12 PM »
If I have a meet in 13 weeks should i take a week off before the comp phase to line up my peak more with my competition or does the timing really not matter at this point. For example I started on the 8th of this month but my comp is on November 5th.

Robert Frederick

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1120
    • View Profile
Re: 3 Day Program
« Reply #244 on: August 20, 2016, 05:49:11 AM »
You can repeat one of the weeks (prep cycle) instead of taking a week off.

rho

  • Newbie
  • Posts: 17
    • View Profile
Re: 3 Day Program
« Reply #245 on: October 11, 2016, 03:26:34 PM »
Can I replace the goodmornings for RDL's?
I not: why not?

What can I replace the seated goodmornings by?

Does it show that I don't like goodmornings? ;D

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1082
    • View Profile
Re: 3 Day Program
« Reply #246 on: October 12, 2016, 02:42:07 PM »
Can I replace the goodmornings for RDL's?
I not: why not?

What can I replace the seated goodmornings by?

Does it show that I don't like goodmornings? ;D

I think this topic have been posted before. Nevermind that, why is it that you don't like it??

Goodmornings are very good at stretching your hams.
"For one to press a lot, one must press a lot, comrade."

rho

  • Newbie
  • Posts: 17
    • View Profile
Re: 3 Day Program
« Reply #247 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. :)

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1082
    • View Profile
Re: 3 Day Program
« Reply #248 on: October 14, 2016, 01:12:13 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?   



"For one to press a lot, one must press a lot, comrade."

rho

  • Newbie
  • Posts: 17
    • View Profile
Re: 3 Day Program
« Reply #249 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.

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1082
    • View Profile
Re: 3 Day Program
« Reply #250 on: October 15, 2016, 02:19:41 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.

I could be you bending too far. I usually don't go heavy on GM - for me it is more about the stretch. I've had problems with it too - but I have solved it after long time of experimenting. And it is really worth it.

You could try bending over to the point just before compromising technique - You should feel a really good stretch. Over time you should be able to go deeper and deeper. I used the same weight for a very long time, while I was challenging depth and technique.

how many kilos do you use?

"For one to press a lot, one must press a lot, comrade."

rho

  • Newbie
  • Posts: 17
    • View Profile
Re: 3 Day Program
« Reply #251 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?

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1082
    • View Profile
Re: 3 Day Program
« Reply #252 on: October 15, 2016, 06:57:43 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? 
"For one to press a lot, one must press a lot, comrade."

rho

  • Newbie
  • Posts: 17
    • View Profile
Re: 3 Day Program
« Reply #253 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.

RussianBear

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 1082
    • View Profile
Re: 3 Day Program
« Reply #254 on: October 16, 2016, 08:54:42 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.

Try to have a band around your knees when doing your GMs. Would make it better over time (did for me). There is no golden rule in the % - just pick a weight that is comfortable...
"For one to press a lot, one must press a lot, comrade."