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Strength Bias
Posted: 16 July 2010 08:04 PM   [ Ignore ]   [ # 31 ]
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For presses, my numbers haven’t really gone up on my 3RM and 5RM, so I decided to try and match the week before or at least be within the 80-90% range for sets across. Example: my 5RM for press is 125. If 130 ain’t happening (which is true rather lately), I’d either do 125x5x3 or something like 115x5x3 or 120x5x3. Still keeps it heavy, allows me to work on the form, and registers a pretty good response during the training. That’s what has worked for me at least.

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Posted: 16 July 2010 11:22 PM   [ Ignore ]   [ # 32 ]
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Micro plates have helped me a lot on SP.  A 2.5lb jump is so much more realistic most of the time.

That said, you aren’t always going to PR.  Not even close.  Especially with SP.  There are about 100 variables.  Your sleep.  Your nutrition.  The wods you’ve done this week and the toll they’ve taken on you.  Stress.  Did you wake up feeling like Conan or like a weenus?  You mentioned a few big ones yourself.  Your back isnt 100%.  It takes a strong back to press big weights (PR’s).  You are run down after a shift work.  I lift like crap if I try to lift after work (graveyard shift).  Don’t be so hard on yourself Cap!

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Posted: 16 July 2010 11:25 PM   [ Ignore ]   [ # 33 ]
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Micro plates have helped me on SP.  A 2.5lb jump is so much more realistic most of the time.

That said, you aren’t always going to PR.  Not even close.  Especially with

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Posted: 17 July 2010 06:39 AM   [ Ignore ]   [ # 34 ]
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dnittler - 16 July 2010 05:39 PM

Rip talks about that in his book - you really need to eBay a copy or amazon used or something.

You basically want a spacing that has your forearms vertical as much of the motion as possible.

But seriously, that is the most technical of the so-called simple lifts. More technical than the push press even. There is just no room for error. There is a whole chapter on that lift.

Rest that back, and don’t lift if you’re fatigued or otherwise not fully recovered. You get better by fully recovering after working out, not just from working out.


Unrelated comment:
From what I’ve read of your postings. I think your ego is going to break you. Don’t worry about the immediate gains.

I’ve heard it recommended that you pretend you have a meet scheduled for your 50th birthday, and you are preparing for it now. Don’t blow yourself up, or break yourself before the meet.

great response bro…i will try to check out his book.  My ego does piss me off at times…..and BTW the 50th birthday is coming in 5 months!  was hoping for 50 MU’s on that day

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Posted: 17 July 2010 06:41 AM   [ Ignore ]   [ # 35 ]
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kinyaner - 16 July 2010 08:04 PM

For presses, my numbers haven’t really gone up on my 3RM and 5RM, so I decided to try and match the week before or at least be within the 80-90% range for sets across. Example: my 5RM for press is 125. If 130 ain’t happening (which is true rather lately), I’d either do 125x5x3 or something like 115x5x3 or 120x5x3. Still keeps it heavy, allows me to work on the form, and registers a pretty good response during the training. That’s what has worked for me at least.

that’s pretty much what i do too….thanks
And BTW…did Garddawg really say that about double unders?

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Posted: 17 July 2010 06:44 AM   [ Ignore ]   [ # 36 ]
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AxelBear - 16 July 2010 11:22 PM

Micro plates have helped me a lot on SP.  A 2.5lb jump is so much more realistic most of the time.

That said, you aren’t always going to PR.  Not even close.  Especially with SP.  There are about 100 variables.  Your sleep.  Your nutrition.  The wods you’ve done this week and the toll they’ve taken on you.  Stress.  Did you wake up feeling like Conan or like a weenus?  You mentioned a few big ones yourself.  Your back isnt 100%.  It takes a strong back to press big weights (PR’s).  You are run down after a shift work.  I lift like crap if I try to lift after work (graveyard shift).  Don’t be so hard on yourself Cap!

thanks Bear….now that you mention it, i did quite a few cleans and push jerks this week since i have been sort of avoiding them.  gonna go do some front squats now which actually should have been done yesterday and see how last nights night shift effects the results.

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Posted: 17 July 2010 07:08 AM   [ Ignore ]   [ # 37 ]
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enginecap - 17 July 2010 06:41 AM
kinyaner - 16 July 2010 08:04 PM

For presses, my numbers haven’t really gone up on my 3RM and 5RM, so I decided to try and match the week before or at least be within the 80-90% range for sets across. Example: my 5RM for press is 125. If 130 ain’t happening (which is true rather lately), I’d either do 125x5x3 or something like 115x5x3 or 120x5x3. Still keeps it heavy, allows me to work on the form, and registers a pretty good response during the training. That’s what has worked for me at least.

that’s pretty much what i do too….thanks
And BTW…did Garddawg really say that about double unders?

Yes he did. It was in the thread where we followed him in the Masters qualifier

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Double unders are stupid unless:
1. You have no other holes in your fitness
2. You plan on competing
- Garddawg

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Posted: 17 July 2010 08:25 PM   [ Ignore ]   [ # 38 ]
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kinyaner - 17 July 2010 07:08 AM
enginecap - 17 July 2010 06:41 AM
kinyaner - 16 July 2010 08:04 PM

For presses, my numbers haven’t really gone up on my 3RM and 5RM, so I decided to try and match the week before or at least be within the 80-90% range for sets across. Example: my 5RM for press is 125. If 130 ain’t happening (which is true rather lately), I’d either do 125x5x3 or something like 115x5x3 or 120x5x3. Still keeps it heavy, allows me to work on the form, and registers a pretty good response during the training. That’s what has worked for me at least.

that’s pretty much what i do too….thanks
And BTW…did Garddawg really say that about double unders?

Yes he did. It was in the thread where we followed him in the Masters qualifier

i’m not familiar with that thread….is he saying that we should not waste time working on them?  I find them to be a terrific way to round out a wod especially if i am making up my own….and they always seem to come up in the competitions. 

totally enjoying watching the games on the webcast….what a blast!

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Posted: 21 July 2010 12:33 PM   [ Ignore ]   [ # 39 ]
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Deadlift day and was worrying about my back which i tweeked last week at 335#.  Considered not doing them but instead kept it at 245 for 3 sets of 5 and then did high rep (15) at only 155 instead of the usual 225/235.  Had to use a pretty thick bar which made hook grip impractical for my small hands so used a reverse grip.

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Posted: 27 July 2010 09:49 AM   [ Ignore ]   [ # 40 ]
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what have we found to be the best way to avoid ripping the skin off chins during DL’s?  usually not a big deal but today got a little bloody.  Tried piece of tape down the front of chin but still ripped it.  thanks

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Posted: 27 July 2010 09:59 AM   [ Ignore ]   [ # 41 ]
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enginecap - 27 July 2010 09:49 AM

what have we found to be the best way to avoid ripping the skin off chins during DL’s?  usually not a big deal but today got a little bloody.  Tried piece of tape down the front of chin but still ripped it.  thanks

You could try wearing long socks.

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Posted: 27 July 2010 10:18 AM   [ Ignore ]   [ # 42 ]
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yup - long socks work well.

I have heard that Rip has recommended cutting up a plastic coke bottle, and strapping it on.

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Posted: 27 July 2010 11:14 AM   [ Ignore ]   [ # 43 ]
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enginecap
what have we found to be the best way to avoid ripping the skin off chins during DL’s?  usually not a big deal but today got a little bloody.  Tried piece of tape down the front of chin but still ripped it.  thanks

I use some Ace bandage wraps, the ones you use on sprains.  I keep them in my gym bag and wrap my shins when D/L’s come up.  I recommend these as most people, I think, usually have them in the house.

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Posted: 27 July 2010 11:33 AM   [ Ignore ]   [ # 44 ]
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Baseball socks are an easy, cheap alternative.

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 27 July 2010 11:38 AM   [ Ignore ]   [ # 45 ]
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Not leading with the shoulders works pretty well also ...

Cheers, kempie

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