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  #1141  
Old 12-02-2008, 06:12 AM
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Quote:
Originally Posted by Darkhorse View Post
I feel ya there. Same here. I strained an ab last week doing that fucking abs wheel. And I tried doing free squats for the first time in at least a year w/out a box and my legs were sore for a week.
Yeah I can imagine.....

I have realized that I can't go a week off and expect to come back stronger...you know how all these powerlifters believe that before a meet you simply must take a whole week off? Well...I think instead of a whole week off I should use a MUCH lower % of weight and keep going at it.

Oh...DH, I bought an ab roller from amazon for $13 and it came in today. Thats how I did the standing rollouts - boy those are hard as hell!
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  #1142  
Old 12-02-2008, 12:51 PM
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^^^ Definitely. Lower the intensity and frequency. I'm not a big fan of entirely taking a week off. My buddy Pat who competed this weekend did some ME work 2-3 weeks before the competition. Then he did some moderate work the following week. Last week he went to the gym twice and just did some light stuff. Then he squatted 900 on Saturday and barely missed a 565 bench right before he smoked 675 on DL. I talked to him about taking time off and he agreed...no way he could have done that if he hadn't been in the gym in 7 days.
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  #1143  
Old 12-02-2008, 01:07 PM
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^^^ Exactly. Damn, bro...you train with some powerful people
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  #1144  
Old 12-02-2008, 01:10 PM
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Neural preparadness seems to be the first thing to go. This actually is being backed up by research as well. But it kind of depends on your state of preparedness before you take the week off. But I hardly ever do a week without some activity.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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  #1145  
Old 12-02-2008, 01:12 PM
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Haha I don't train with them. When I get healthy, then I will. A couple of the guys want me to. I've been putting it off because I don't want to get in the way. That guy I mentioned isn't the strongest person in the gym either, which is pretty cool.
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  #1146  
Old 12-02-2008, 01:21 PM
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Eric: I had no idea there was research done on this. Pretty cool, sir

Ross: Wow...if that isn't strong...wow. When you do get healthy and fit again (which I hope is soon), I hope you train with them and get strong as fuck
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  #1147  
Old 12-02-2008, 01:25 PM
EricT EricT is offline
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Well I'm just remembering off the top of my head but basically it seems like most of the strength loss, on average, for about the first two weeks tends to be neural with very little to no muscle atrophy yet but that sort of slowly increase as the time increases. It's nothing definitive of course but, I think you can pretty much bet that that's where most of the strength loss comes from and it explains why it is so quickly regained.

This is old news to people who have been in the strenght world for a long time of course but as for as "scientific' evidence it wasn't always as clear-cut.
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  #1148  
Old 12-02-2008, 09:10 PM
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I understand Thanks!
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  #1149  
Old 12-02-2008, 09:20 PM
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Fall 2008 Training
Mesocycle 2 - Week 2

Extra Workout 3

Beginning Thoughts:
I was so not into this workout. The first rep of Front Squats put me off because I just found the exercise weird....but, I powered through till the 5th set and by that time I was in such a good mood I decided to do some fun stuff
Workout:
Front Squats:
225 lbs x 3 reps x 5 sets
I was going to do just 3x3 because I am so not used to do more than 1 rep for front squats lol....

Good Mornings:
95 lbs x 3 reps
115 lbs x 3 reps
135 lbs x 3 reps
155 lbs x 3 reps
175 lbs x 3 reps
195 lbs x 3 reps
215 lbs x 3 reps
225 lbs x 3 reps
Quality Volume Training right there...

Flat Dumbbell Bench Press:
60 lbs x 10 reps
70 lbs x 10 reps
80 lbs x 6 reps

Dumbbell Rows:
75 lbs x 5 reps
85 lbs x 5 reps
90 lbs x 5 reps

Overhead Dumbbell Side Bends:
10 lbs x 10 reps x 3 sets
Videos:
Overhead Squats from Extra Workout 2:

Clips from Extra Workout 3:
Overall Impression:
I hope everyone is having a good week....

Cheers, y'all!
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  #1150  
Old 12-03-2008, 05:04 AM
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gm's looked really good man.
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