TMB Weightlifting Thread: Learn to Swim

Discussion in 'The Mainboard' started by TDCD, Apr 8, 2015.

  1. Capstone 88

    Capstone 88 Going hard in the paint
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    Yea it has foods pre-loaded that you can choose from and it spits out how much of those foods you need
     
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  2. Gunners

    Gunners Nicking a living
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    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.
     
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  3. Simon Templar

    Simon Templar Well-Known Member
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    Landmine Complex tomorrow and I’m excited
     
  4. MORBO!

    MORBO! Hello, Tiny Man. I WILL DESTROY YOU!!!!
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    Maxed out on overhead press again today. Still stuck at fucking 135. God damnit!
     
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  5. BrickTamland

    BrickTamland You're not Ron...
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    Frustrating, but at least 45s look cool.

    So there’s that.
     
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  6. Gunners

    Gunners Nicking a living
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    Just keep working, I remember failing on 135. Dedicate yourself and it will go up.
     
  7. TDCD

    TDCD Handling the Fisher account
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    5 days later and it feels even worse. Starting to worry I cracked a rib or something :killme:
     
  8. HOOSINSC

    HOOSINSC You're with me leather
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    opening weeks of program are all 12-15 rep sets. mfw
     
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  9. southside

    southside Well-Known Member
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    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
     
  10. Gunners

    Gunners Nicking a living
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    Volume is fun, if you have a landing spot afterwards.
     
  11. bigjrock

    bigjrock Pillsbury Geauxboy
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    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.
     
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  12. Gunners

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    What % of max are you guys doing with these crazy sets.
     
  13. HOOSINSC

    HOOSINSC You're with me leather
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    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!
     
  14. bigjrock

    bigjrock Pillsbury Geauxboy
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    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.
     
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  15. bigjrock

    bigjrock Pillsbury Geauxboy
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    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?
     
  16. HOOSINSC

    HOOSINSC You're with me leather
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    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
     
  17. hensleya

    hensleya I Pick Things Up and Put Them Down

    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.
     
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  18. Gunners

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    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.
     
  19. TDCD

    TDCD Handling the Fisher account
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    *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.
     
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  20. TDCD

    TDCD Handling the Fisher account
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    also your ass needs to stay on the bench when benching
     
  21. bigjrock

    bigjrock Pillsbury Geauxboy
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    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.
     
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  22. Gunners

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    I've learned that I have a highly illegal bench and I still absolutely suck at arching my back.
     
  23. Capstone 88

    Capstone 88 Going hard in the paint
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    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.
     
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  24. HOOSINSC

    HOOSINSC You're with me leather
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    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.
     
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  25. Capstone 88

    Capstone 88 Going hard in the paint
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    Big ass pecs, delts, and triceps > arching
     
  26. bigjrock

    bigjrock Pillsbury Geauxboy
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    This.
     
  27. Gunners

    Gunners Nicking a living
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    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.
     
  28. nofatchildren

    nofatchildren Bull Moose Till I Die
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    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.

     
  29. Doc Louis

    Doc Louis Well-Known Member
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    How close are you to getting a heavier weight?
     
  30. petere1588

    petere1588 Well-Known Member
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    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.
     
    #14980 petere1588, May 9, 2019
    Last edited: May 9, 2019
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  31. tjosu

    tjosu This is kind of like the breakfast club, huh?
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    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
     
  32. nofatchildren

    nofatchildren Bull Moose Till I Die
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    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.
     
  33. nofatchildren

    nofatchildren Bull Moose Till I Die
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    Yep. Maybe not as exaggerated as Israetel, but pretty close.
     
  34. Gunners

    Gunners Nicking a living
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    All you cripples depress me
     
  35. petere1588

    petere1588 Well-Known Member
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    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/
     
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  36. nofatchildren

    nofatchildren Bull Moose Till I Die
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    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.
     
  37. BrickTamland

    BrickTamland You're not Ron...
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    We’ll be here to laugh when you too get old.
     
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  38. hensleya

    hensleya I Pick Things Up and Put Them Down

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  39. Gunners

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    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.
     
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  40. Gunners

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    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.
     
  41. hensleya

    hensleya I Pick Things Up and Put Them Down

    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.
     
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  42. Gunners

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    I absolutely hate deload weeks. Know they're needed and understand that but hate it.
     
    #14992 Gunners, May 10, 2019
    Last edited: May 11, 2019
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  43. Stone Cold Steve Austin

    Stone Cold Steve Austin Tickler Extraordinaire
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    Had mine this week and only worked out twice instead of the normal 4. Needed the rest though so wasn’t too mad
     
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  44. Stone Cold Steve Austin

    Stone Cold Steve Austin Tickler Extraordinaire
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    Ate like shit though which was less than ideal
     
  45. Capstone 88

    Capstone 88 Going hard in the paint
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    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
     
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  46. Gunners

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    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.
     
    #14996 Gunners, May 10, 2019
    Last edited: May 11, 2019
  47. bigjrock

    bigjrock Pillsbury Geauxboy
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    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.
     
  48. Gunners

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    wasted a year of working hard because I didn't take deloads.

    You grow, you learn.
     
    #14998 Gunners, May 11, 2019
    Last edited: May 12, 2019
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  49. Capstone 88

    Capstone 88 Going hard in the paint
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    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.
     
  50. Gunners

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    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.