A few questions about overall programming

[Wilhod]

Hi all,

So first, at the #32 (v1 i think), when it is time to test maxes and the excel suggests 105% as highest percentage, can i (and how much) go further if the 105% feels light?  And for how far can or should i go? Like my squat and bench technique has improved so much that i think the 105% is easy.

Second, the Android app (gonna use those programs after excels 29-32 are done, now at 30.) doesnt change the suggested program even if i change my maxes. Is it just after skill test days/maxes when it updates (like from small load to medium etc)?

And lastly, any suggestions for intra workout drink, since the sessions are rather long?

Thank you in advance,

 -Ville

[Robert Frederick]

Go as far as you can. 105% is there because that is a lot for many people, but if you can do more go for it.

I'm not sure about the android app.

For intra-workout drinks I usually sip on a some sort of sports drink that I water down a bit. It usually come out between 20-30g carbs. Some whey mixed with instant coffee about 30-45 minutes before and some whey after as well. That does the trick for me.

[Wilhod]

Thanks for quick answers.

Mainly the workout time bothers me; or the tiredness from it. Of course with time it will help. Sometimes i feel really un-energized at about half way of the session (but for example second round of squats have gone really well). Need to add second bottle of carbmix to the gym bag

[RussianBear]

What about milk for intra workout?

I usually drink a liter of milk during my training and afterwards water (still during workout). A shake afterwards.

[Wilhod]

Yea. Once had 1,5dl maltoflex and 1,5dl protein made to milk and the shaker broke into my gym bag and had to drink it with one sip. Then i had good training energy.

I think that PWO+maltoflex and then on the second half of training maltoflex+protein should do the trick. And if proteinmix is left, i can jug it after workout (#anabolicwindow )

[Wilhod]

Hello again. I have more questions about overall programming:

Bench press; im 197,5cm tall so aquiring big arch has been a problem. Now its getting better and i have arch that fits one big fist between back and the bench. SO, now its affecting my leg drive. Pisses me off. Basically situation is that arch and no leg drive OR leg drive and no arch. Getting frustrated, you know...

I'll need to film some of the benching and give a link to it, but do you have some basic guidelines for really tall lifters for benching?  Should the main goal be big arch or overall nore stable positioning? I start the setup with hands on bar and upper back/head grinded to the bench and then lift legs to bench, get arch, get air/brace abs, then legs on to the floor. This way i get legs more tight versus coming from behind the bench to the position.

Meh....

Secondly, sumo deadlift as a tall lifter. Mainly one question about back/hip angle. Long legs and back gives an issue with being not so upright in the start, or should i even need to stress about this issue since im not 165cm "short" (comparing to short lifters who just drop and grab the bar and back is almost vertical). Otherwise sumo stance fits me well and i have good hip drive etc and i feel _really_ good about sumoing.

Thanks again and sorry for the long post!

Greets from Finland!

[RussianBear]

Which shoes are you benching in?

Go ahead and try sumo! And yes, post some videos, makes it easier for us to give advice

[Wilhod]

Im pulling sumo already. Its so much easier on low back. But the issue is that should i concern myself about being upright in the starting position?

Ive tried both heel raised in which  squat and acis matflexes in which i pull. Matflexes are better/heels stay on ground easier.

[Wilhod]

Or like i mean on the start up of sumo, should i even need to compare myself on smaller lifters, who can get back/upper body more upright? Im startin little bit leaned postion (still behind bar etc.). It reminds of squat or how my back is in squat, but in squat its more upright tho. Need to make an YouTube account and post vids.

[Wilhod]

Sorry for the delay, here are the videos for bench.

Somewhat hard now to get solid position and legdrive.

Squat and dl are going nice

https://youtu.be/PVBleSDNUjk
https://youtu.be/NAu6-O3mnZk