Yea it has foods pre-loaded that you can choose from and it spits out how much of those foods you need
Today was the sorest I've ever been, thankfully it's start of a deload week. Feels good though and seems like I finally have a good routine going.
I feel you guys. Getting real tired of 5 sets of 10-12 squats to open Monday’s. As if they didn’t suck enough
I just went through it, brother. I'll say this....I wanted to die on those squat and deadlift days. But I definitely felt the benefit on the strength blocks immediately after. Weights weren't anywhere near as hard as I was expecting them to be when I got back to sets of 6. Then next block I'm on sets of 4. And I'm pretty damn sure it added a couple pounds of muscle mass. Even when I'm eating right I'm still hovering 2-3 pounds heavier than I was before the hypertrophy block. And I can feel it in my chest and my quads. I won't know for sure until my meet in September, but all signs point to the program paying off.
i squatted at 75% for one, then three at 67% squats today hooo boy. and our gym is not air conditioned. gonna be a fun summer!
Some of it is prescribed %/weight, but a lot of it is RPE based for the main lifts. I had to modify a LOT of my back off sets to keep the prescribed sets/reps. But I find myself doing that less now than I did before the hypertrophy block.
Give yourself a lot of time between your sets. Garrett talks a lot about saving sets his easy days if he gets worn out or runs out of time. I’ll roll some accessories from my squat and/or deadlift days to my easy bench days pretty regularly. How many days per week are you running it?
i am doing 4 days. cant really manage more in a week consistently. that’s good to hear, because i went slow as fuck yesterday lol
I would go with the AB-5100 if you’re considering an adjustable bench. It will be nice in flat position. Minor gap but cheaper than the zero gap. If not, go with FB-5000 and keep your bow flex.
Just wondering, what are the official rules for squat/bench/dead for competitions? Is there anything in squat besides getting proper depth and know the bar can't lower at all during deadlift. No idea about bench. Do people go down so slow on bench to get that spring action like in squats, have never been able to figure it out on either.
*never competed I think the rules vary greatly depending on the association but the general ones seem to be: squat - parallel depth (this means different things depending on org) bench - wait for command to descend, pause at bottom and need to wait for 'press' command before ascending deadlift - no hitching and need to control the bar on the way down. can't just drop it.
Need to keep heels on floor for bench, as well. Also got a couple single red lights for my feet moving on my squat in my first comp, which I didn’t realize I was doing or even know was a thing.
So as far as rules, it depends on the the federation. Squat - all feds say the hip crease must be below the top of the knee (if they actually call that or not is up for debate). Some feds you have to walk your squat out and some you can squat out of a monolift and you don’t have to walk it out. Some have certain commands (start & rack). Can’t take any kind of step or wobble at the top of the squat until you get the rack command. Bench - heels up vs heels down is usually the main difference. The commands are start, press, rack. Some use “start” and some don’t. Press and rack are pretty universal. Can’t move your feet like bigjrock mentioned. Can’t have downward motion on the bar when you’re pressing. Can’t heave it off your chest (let the bar sink more after the press command to launch off your chest). Deadlift - always a down command. Hips, shoulders, and knees need to be locked. Can’t ramp the bar up your legs and can’t use your legs to rest the bar (hitching). There’s probably some more minutia I forgot, but those are the main points. In terms of the slow eccentric on the bench, it’s mostly just to stay tight. Make sure everything stays loaded and doesn’t slip out.
i was recently told to quit worrying about arching. said that not all folks are built to do that and i had many areas of my bench to iron out before that was going to help.
Went really hard the last 3 weeks and have felt like death this week. Took 3 days off, still felt like death, lifted today(light) and suddenly feel great. Makes sense.
My back has been beyond fucked for awhile now, so squats and deads are pretty much a complete no-go for me right now. I can't do them, at all, at any weight without pain at the moment. My doctor did tell me, however, that when I get things straightened out I need to squat like Dr. Mike. Basically get a huge arch in my back before descent. I always wondered why Israetel squatted the way he did (below) so I found that to be interesting advice from the doctor. In the meantime, he's got me practicing that form with bodyweight only, and only going down to like 1/2 -3/4 depth for now. They've also got me doing a bunch of child pose variations (which feels really good), and I'm also working in McGill's Big 3 on my own. I was pretty down about it for awhile because things would just never improve no matter how much I rested, but hopefully this all works.
Not sure what exactly your Dr. told you but I would be careful with the type of squat you linked. Excess lumbar extension is just as bad as excess lumbar flexion, you just see people with that butt wink (relative flexion) more often. Based on child’s poses feeling better, you may be a flexion responder, since all those poses have a flexion component. Loading up on weighted extension movements seems problematic. Any deviation away from neutral is usually a bad thing. In my experience (PT) a lot of ortho/neuro docs don’t know some of the finer details of rehab and you may find a session with a PT pretty helpful. There’s quite a bit of conflicting information he has told you based on that post.
A doctor seriously recommended this? My low back seized up just watching that. To your last part, that is sound advice; there are plenty of yoga flow videos out there for back health and the big 3 is also an easy flow to incorporate
It's possible. I have a few different issues going on. The child's post thing was to alleviate an area higher in my spine. I'm not sure on his justification for the squat stuff. It could just be genetic. Israetel always says that he makes some of the movements he does due to his genetics, but they aren't for everyone and everyone shouldn't copy him. If things don't get better, I'll go see a PT though for sure. This is one of the MSU Osteo docs. I have no idea how good they are, in general.
Gotcha. At my clinic, when I see someone for low back pain, there’s usually a pattern of directional preference (usually flexion vs extension) which speaks to the nature of the problem and what types of exercises should be included in your exercise program. If a directional preference isn’t determined, I look at various instability and alignment stuff. The post you linked had both flexion and extension movements in it, which is pretty rare in someone under 60. Squat university (I think they also had the article on the McGill big 3) has some easy reading materials about what category you could fit into and what are some easy things you can do..Here’s an article that speaks a bit more about that. https://squatuniversity.com/2018/04/28/how-to-screen-your-low-back-pain/
I wouldn't be surprised if I have both flexion and extension issues. Pretty much every one of those tests for either of them causes me pain.
Published my new barbell review methodology. Would love to know what y’all think. https://garagegymlab.com/universal-barbell-score/
I could be incredibly wrong on this but kinda feel like when you give a rating system to things, it's when people get the most upset. You follow recruiting or mock drafts, pretty much everyone thinks their team is victimized. Just a thought on having a ratings system. Guessing some of the people you get bars from are overly sensitive meatheads too.
Not trying to shit on your idea at all, think it's solid. Should be great for the buyer, just no idea who you're trying to accommodate to.
The people will always be top priority - it’s the reason for the whole thing. At the end of the day though, it’s still a service to the companies that they value. They want to have quality products and this helps them refine, in my experience. The likelihood of having a really negative review is very low. I only review products I genuinely want to use and own in my gym. I have a pretty good idea going into it. My hope and thesis is that the new approach will help build even more trust. It’s all right there for them. I’m also building a really cool feature on the site where people shopping for bars, plates, racks, and benches can take a quick survey. The end result is a list of products that meet their preferences. Or they can just shop among the entire universe of those products right on the site and slice and dice with filters. It should hopefully be done in a month or two - working with a developer on it currently. This will dramatically help both the companies and the buyers. All that to say, I’m not particularly worried about a company feeling victimized. It’s unlikely they will anyway - it’s a mutually beneficial arrangement.
Had mine this week and only worked out twice instead of the normal 4. Needed the rest though so wasn’t too mad
I need a deload so bad. We’ll see how tomorrow’s session goes. I just cannot recover. Idk if I’m sick or what
Try to do 5 days for 3 weeks then 3 for a deload, think I missed 1 day because my shoulders were just dead. Feeling great, just still can't do volume pullups without pain.
I used to feel that way and would skip them half the time. But in addition to the obvious recovery, I find that knowing I have them coming up allows me to push through days that I probably wouldn't if it was just a perpetual cycle.
I guess I’m feeling better. Lifetime PR on bench and it happened on a 3sec down, 1 sec pause variation. 320 @9.5 RPE.
If level of soreness has any correlation to strength then I got a lot stronger today. How often do you and jrock get deloads in your fancy programs.