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#11
11-08-2012, 02:15 AM
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Squat 5s @ 80% Deadlift 1s @ 70% Tuesday Bench 5s @ 77.5% Military 5s @ 9RPE Wednesday Squat 3s @ 85% Deadlift 1s @ 80% Thursday Bench 3s @ 82.5% Military 3s @ 9RPE Friday Squat 2s @ 90%, last set is max reps Deadlift 1s @ 90% Saturday Bench 2s @ 87.5%, last set is max reps Paused Bench Single @ 9RPE Too much to type everything out but that is how week 1 looked like and basically just added 10 lbs week 2 and 5 lbs week 3. So Friday effectively turned into squat 90+% for doubles and then hitting 5-6 reps on the max reps set, and then pulling singles at 90+%. Then sometimes I threw in a back exercise in afterwards like pullups or rows or lat pull downs. Though it is kind of irrelevant what my programming was, what I was merely trying to point out is that it could be something much more simple. Usually when people get hurt or regress in weights it is because of bad form, bad warm ups, bad programming or a combination of them all.
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"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page 
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#12
11-08-2012, 05:32 AM
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or did i interpret the whole thing wrong.
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#13
11-08-2012, 06:56 AM
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All i do in gym is manage the volume the way the body can handle & allow me to do deadlifts twice in one week & one time the next... and i repeat this way for good 8-10 weeks before needing a week off/deload. Quote:
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the point of all high frequency workouts is ... lower the volume to the point where you can hit the same body part again at least twice in a week... some program even make it 3 & 4 times....and mind you these programs work (granted a deload/week off is a good idea every 6-10 weeks). My point of all this is recovery is very subjective issue and if all things outside the gym are kept constant still people can do alot more work then what we are told & blv...... a good way to tell if you are doing too much & over training is Progress in gym... i make it a point to increase weight every other week the exercise is repeated, be it as low as 2.5 lbs... and when you can't do that then it's time to take off.
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#14
11-08-2012, 11:56 AM
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 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#15
11-08-2012, 01:40 PM
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But I was definitely doing more than just 1 set. 5-7 sets at the beginning of the week and about 3 sets towards the end of the week. Plus at the lower percentages, less rest was used. So if its 70%, it would be only 30 secs rest, if its 80% it would be only 60 secs rest. So I had around 15 work sets on squat, 20 work sets on bench, and 10-15 work sets on deadlift a week plus the military press work and back work I would throw in some days. EDIT: The deadlift set up was based on this table. http://www.youtube.com/watch?v=-q3CTfHSBTg
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page
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#16
11-09-2012, 11:30 AM
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Occum's Razor The simpliest answer is the best one. In other words, don't overthink it or analysize it. Kenny Croxdale
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I guarantee it will never work if you never try it.
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#17
11-09-2012, 12:01 PM
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Deadlift Singles No doubt this is an effective method of training technique in the deadlift. With that said, singles are just as effective in training the squat, bench press and other movements, as well Thus, there is NO exclusivity to single, it works for other movements, too. Touch And Go Deadlifts This has a place in conventional deadlift training. In conventional deadlifting, most lifters sticking point is in the knee area, just below or above. Performing a Touch and Go allows convetional deadlifters to more effectively overload the sticking point in the knee area. Stretch Reflex Touch and Go (as the video state) allows you to develop the stretch reflex. Rather than sitting in the hole adjusting your hand postion and getting ready, there are a couple of methods that will allow you to engage the stretch reflex to some extent when coming off the floor. Power Output Touch and Go Deadlifts also allow you to produce more power. Power is the grease that allows you to slide through your sticking point. Car Analogy In driving through a mud hole, you changes of making it are much better if your increase your speed before you go into the mud hole. Optimum Total The recommended total number of singles provide some good parameters. However, the deciding factor in how many singles you perform is your technique. Once it falls apart, you have to options. 1) Stop performing the exercise for that day. Continuing to perform with poor form reinforces bad technique. 2) Take longer rest periods. Longer rest periods will allow you to extent the number of singles you perform. The overall video is good but to some extent it is a bit one dimensional. At some point it will stop working and as the vidoe said, that when you need to rethink your training approach. Kenny Croxdale
__________________
I guarantee it will never work if you never try it.
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#18
11-09-2012, 01:43 PM
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I don't like touch and go reps at all. I only do conventional and my lockout is my weakest point but still I don't believe in touch and go reps, especially for a beginner or someone with bad technique. Most people end up banging the reps off the ground just to get more reps in. This causes several problems like even more bad form. And you are never at the same starting point as your original rep. So now you are not training the same movement and teaching your body the correct motor pattern. If I want to train my lockout, then I'll just do rack pulls or strengthen muscles that work the most in the lockout like my glutes. I don't see the need to ruin my technique when that is most important to me. And, yes, at some point the approach will stop working. At some point, pretty much every approach will stop working. Part of that is your body adapting to that approach. And part of that is as you get stronger and stronger, it will be harder to put lbs on your lifts regardless of your training protocol. I've gotten about 15-20 lbs out of strictly doing singles but I am going to go back to 5s for the next 6 weeks and see if that new stimulus of doing reps with higher weights now that my max is higher will bring about some new gains. And this is a great conversation we're having, but I don't really think it is applicable to the original post. Maybe we should make a separate thread to discuss training methods or something.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page
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#19
11-09-2012, 09:38 PM
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Bad technique happens with singles just as with Touch and Gos. Beginner's and intermediates perform deadlifts with improper technique even with singles. That "just go get more reps in." No matter how you twist it, bad technique will and does occur with singles as well as reps. Quote:
Heavy singles simulate powerlifting meet contitions. So, they should be practices at some point. That holds true with the squat and bench press. [quote=arian11;925235]If I want to train my lockout, then I'll just do rack pulls or strengthen muscles that work the most in the lockout like my glutes. I don't see the need to ruin my technique when that is most important to me. The Irony The irony of performing Rack Deadlifts the movement is no the same regular deadlifts. That means you technique is not the same. Thus, your are reinforcing poor technique. Auxilary Movements What you want is an auxiliary exercise that train the weak point without reinforcing poor technique. Quote:
 it does not adress the original post. Kenny Croxdale
__________________
I guarantee it will never work if you never try it.
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#20
11-09-2012, 10:18 PM
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Once again, I never said singles should not be attempted with squats and bench press. They should and I definitely do it, especially with paused bench leading up to a meet. What I am saying is that singles for deadlift are even more important than squats or bench because it better mimics a 1RM because you don't start with the negative phase in the deadlift. With touch and go reps the saying is, "if you can do it for a single, you can do it for a triple." This is because the next reps will become easier because you are using the stretch reflex, you are bouncing off the ground and using momentum, and with the bar bending you are shortening the distance of the successive reps. Except rack pull is a different exercise as a regular deadlift and your mind knows this. You have a separate motor pattern that is made for a rack pull than for a regular deadlift. Just like you would have a separate motor pattern for a front squat as you would for a back squat. But I'm sure most coaches would recommend rack pulls over touch and go reps for a lockout weakness because it is more specific to what your goal is and, once again, does not interfere with the regular deadlift motor patterns. EDIT: Also, I have no proof to back this claim up but I don't think touch and go reps are as safe. When I see people banging the bar off the ground I think, "where is that force going?" Well I would think first it pounds into your wrist, which can't be good, then travels up your arms and into your spine which can't be good either.
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"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page Last edited by arian11; 11-09-2012 at 10:21 PM.
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