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PostPosted: Wed Dec 19, 2012 7:29 am 
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KPj wrote:
How is going from your warm up sets to your attempt? I suspect it wouldn't exactly be ideal, and you could be standing around waiting to be called, not wanting to do too much, but not wanting to cool down.


My trainer, who was there the entire time (he had 3 of us in the meet), advised to go extremely light on warm-ups. Turns out a warm-up lasts a long time. And you don't want to waste an ounce of energy on a warmup that could go to the main lift.

You know when your turn is going to be. Once they started, I was about 10th or so and they call four names every time, "Joe Bleaugh is up, Howard I. Gno is on deck, Felicity Flowers is in the hole and Donald Duck is 4th out." So you hear your name 3 times before you're on, and most of us were lined up bobbing up and down, hopping around, full of energy.

Also, my trainer suggested the following attempt progression: 1st attempt is what you can do for an easy triple. In effect this becomes your last warmup. 2nd attempt is your best 1RM recently or very close to it, 3rd attempt you go nuts.

KPj wrote:
I'm going through a process of over thinking, as you can probably tell. Nervously excited. Still trying to decide training for it, was going to stick with a classic linear basic/boring approach but i'm still over complicating things. I'll have my moment of clarity soon, i'm sure.KPj


Well ya gotta work off the energy somehow, why not by overthinking? :grin:

For training I did whatever my trainer said, which as I said was a few weeks of 5s, a few weeks of triples, then lots of heavy singles. I did in fact set two PRs, so I think he just might have known what he was talking about.


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PostPosted: Wed Dec 19, 2012 11:45 am 
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Thanks again for the info.

KenDowns wrote:
Also, my trainer suggested the following attempt progression: 1st attempt is what you can do for an easy triple. In effect this becomes your last warmup. 2nd attempt is your best 1RM recently or very close to it, 3rd attempt you go nuts.


I was actually going to play it even safer than this, would like at least the squat opener to be a lift I could get for 3 reps whilst loaded with the cold after no sleep and not much food. Not that i'm paranoid. Really don't want to miss the opener!

KPj

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PostPosted: Wed Dec 19, 2012 12:03 pm 
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KPj wrote:
I was actually going to play it even safer than this, would like at least the squat opener to be a lift I could get for 3 reps whilst loaded with the cold after no sleep and not much food. Not that i'm paranoid. Really don't want to miss the opener!KPj


Yeah I don't think you can go wrong being conservative on the first lift. Then once you nail it you find yourself saying, "hey it's no heavier here than in the gym!" and you go nuts.

But doing that first one light is a great way to get past the nervousness.


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PostPosted: Sat Dec 29, 2012 8:30 am 
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NEW TOPIC

After reading Andy's comments on Athletic Body in Balance, and noticing an increasing tightness in my right hip flexor, I decided to rethink things a bit. This has been made easier by my apparently permanent cold/sore-throat illness which began exactly on the first day of my 11 days off and has kept me out of the gym the entire time.

In November I began my "Dan John Groupie" workout, which I kept up for 7 weeks, which really means that on a particular day my workout is:

- Main lift
- Variant of main lift as primary accessory
- Some type of drag/pull/carry accessory
- Maybe a body-part accessory, mostly lats

Having been through shoulder issues I know that the best thing to do is stop moving weight with the trouble spot, work through all the various advice you get on corrective actions, and learn what works. That means no squats for a few weeks (gasp!). Deads don't seem to be a problem, its only squats. So I can be that typical lifter we all make fun of who goes in and benches every day. All of this assumes I ever feel better and actually go back to the gym.

I'm also going to try 3 days/week for a few cycles. I've done 4 days/week for over a year and have never had a problem that I know of related to lack of recovery. But you never know until you try things, so I'm going to go for a few cycles at 3 days and compare.


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PostPosted: Wed Jan 30, 2013 9:20 am 
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Here is my progress on my attempt at a very shallow linear progression.

The basic idea is to do ramped sets with a fixed increment, with the top set being doable with high confidence in the first week. This is your baseline.

Week 1: increment all sets except top (for squats I do 5#)
Week 2: increment all sets except top again
Week 3: increment top set
Week 4: increment top set again. This sets you at a new baseline

SQUAT
Date Cycle Set Set Set Top Single Backoff
============================================================
1/22/13 base 185/3 215/3 245/3 275/3 295/1 205/6,6
1/29/13 c1w1 190/3 220/3 250/3 275/3 295/1 215/3 could not maintain form on backoffs
2/ 5/13 c1w2 195/3 222/3 255/3 275/3 295/1 255 10 singles about 1 minute rest between
2/12/13 c1w3 195/3 225/3 255/3 280/3 300/1 270 10 singles about 1 minute rest between
2/19/13 c1w4 195/3 225/3 255/3 285/3 305/1
2/26/13 ---- Travel
3/05/13 c1w5 195/3 225/3 255/3 285/3 305/1 Repeat of what I did just before travelling
3/05/13 c1w6 195/3 225/3 255/3 290/3 310/1 OK I'm done with these triples, time for something new



Press
Date Cycle Set Set Set Top Single Backoff
============================================================
1/27/13 base 115/4 120/4 125/4 130/3 Volume: 95/10,10,9
2/ 3/13 base 115/4 120/4 125/4 130/4 10 Singles at 130, went very well
2/10/13 ???? 117/4 122/4 127/4 132/4 PR! 10 Singles at 135
2/17/13 ???? 115/4 120/4 125/4 135/4 PR! 5 Doubles at 115, 1-1/2 reps
2/24/13 ---- travel ----
3/ 3/13 ---- travel ----
3/10/13 ???? 115/4 120/4 125/4 135/5 PR! Followed up with 145/1 Holy cow!
3/17/13 ---- travel ----
3/24/13 ???? 125/3 130/3 135/3 140/3 PR! Followed up with 145/1 then speed work


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PostPosted: Sun Mar 24, 2013 11:52 am 
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I admit it. I have no idea what works and what does not. I have added 10 pounds to my Press 3RM in two months, including 3 missed weeks for travel. I think it's just technique.


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PostPosted: Fri Apr 05, 2013 2:13 pm 
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Having a great week.

Bench: 210 triple, first triple PR since comp in November
Bench: 215 double, another PR same day. Couldn't be stopped.


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PostPosted: Wed Apr 17, 2013 8:23 am 
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This is my MILESTONES post.

Date           Milestone
============= ====================================================
April 13 2013 OHP more than I could bench when I started lifting
At 160# bw I could bench 150# in Aug of 2010
Today did OHP 151.5

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