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08-30-2007, 10:38 AM
| #22 (permalink) |
| Rank: Member Join Date: Aug 2007
Posts: 81
|  LOL! That was a good one... You know man, it seems like I have this "looser" mentality, the who gets beat all the time, so I was thinking about small PR's jsut to be psychologically motivated... But Nevermind! like I said - I'm not afraid of greatness. and greatness I sHaLL GET! MUAHAHA! |
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08-30-2007, 12:19 PM
| #23 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,504
Gender:   | im not understanding you at all so ill rephrase what ive written hoping ur understanding me... 1.) progression scheme for Volume Days (aka Monday) find ur 5x5 max. i see u have done that. dont scale back using percentages. scale back using 5 lbs increments. u should not want to hit a deload week atleast before 14-16 weeks and u should aim NOT to reset the weights. So, u want a running start up. Reduce the weight (ur 5x5 max) by 30 to 35 lbs. i (being a conservative guy) reduced it by 35 lbs. so, assuming ur 5x5 max on the bench press is 200 lbs, ur weekly progression would look like this: Week 1 = 175 Week 2 = 180 Week 3 = 185 Week 4 = 190 Week 5 = 195 Week 6 = 200 Week 7 = 205 PR!! Week 8 = 210 PR!! Week 9 = 215 PR!! etc u will be able to progress for a much longer time like this. plus, doing deload weeks because u dont have the patience to progress slowly is only going to waste ur time in the long run (imagine 1 delaod week every 4 weeks = only 10 lbs PRs in 5 weeks versus 50 lbs PRs in 5 weeks straight using slow progression). 2.) Mentality no need to be a loser in any way. this is a factor which YOU can control. so control it. u say u want greatness? cool. but rome wasnt built in a day. u shouldnt want PRs to boost morale. its ur morale and confidence which should spur PRs. i hope im making sense |
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09-03-2007, 04:17 AM
| #26 (permalink) |
| Rank: Member Join Date: Aug 2007
Posts: 81
| Week 1 - Volume Day: Box Squat: barx5x2 40x5 50x3 60x2 67x5x5 bench: barx5x2 30x5 38x3 48x2 58x5x5 chest supported row: barx5x2 20x5 27x5 34x5 40x5x5 Notes: -Everythign is counted in kilograms. -I'll take 4 weeks to ramp up the weights (2.5 kg each week) to my previous 5x5max, Because I don't want to get stuck early. -When I have time, I'm reading "Beyond brawn", and "Dinosaur training". -I'm happy that the next 3-4 weeks all of my lifts are pretty much 'granted' (since I'm lifting sub-maximal) - this way I won't have to think about lifting and whether I'm going to break records or not. It's hard to think about it all the time. |
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09-05-2007, 09:08 AM
| #29 (permalink) |
| Rank: Member Join Date: Aug 2007
Posts: 81
| 5\8\07 light day: sumo dl: 58x5x2 65x3 71x3 78x5x1 press: barx5x2 23x5 28x3 30x2 33x5x3 box squat: barx5x2 30x5 38x3 46x2 54x5x2 notes: -sumo felt realy good. even when I was lifting 60 kg (132 lbs), in the conventional way / stance, I used to round my back. now it just doesn't happen, and use my quadriceps (finally!). I hope one day I can manage big weights using this sumo style. it feels great! |
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09-05-2007, 09:33 AM
| #30 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,253
Country: 
Gender: | If your goal is just to deadlift as much as possible then sumo may be the way. But if you want to be as big and all around strong and developed as possible then you should try to get the conventional's right. The comment that you made about quads should tell you something. Sumos use much the same muscles as a wide stance squat. Not that they don't use the hip musculature. But conventionals are all about hams, glutes and back. Course, it may be the conventionals are just a really bad fit for you but I think most people who don't compete should be looking at them to get the most bang for their buck. |
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