What training are you doing/have you done today? Vol.2

[TheBALDpuma]

Happy with todays max squat session. 5 rep max is creeping up each session, so happy that things are slowly getting back to where they should be.

5 rep max up to failing at 165kg (got 160kg easy that I failed at last session - needs to be more like 190kg though!!)

Leg press
2 x 5 at 300kg
1 x 5 at 310kg

SMS bench press
3 x 5 at 105kg

Dips
3 x 5 at 55kg

[TheBALDpuma]

A bit happier with max DLs today. Pulled 190kg for 5 which I haven't done this cycle. Bodyweight is about 80kg as well when I weighed myself after the session! Pretty sure that's temporary as I simply can't be losing weight with the amount I'm eating atm!

Nordic curls
3 x 8

Bent over row
3 x 5 at 140kf

Chins
3 x 5 at 30kg

[TheBALDpuma]

Happy with todays efforts,

SMS squats
2 x 5 at 140kg
1 x 5 at 145kg

Bench press
Up to failure at 120kg for 5. So progress from last time, 115kg felt easy! Still below where I want to be though.

Dips
3 x 5 at 55kg

[TheBALDpuma]

wowowowow! wow! wow! Please don't accuse me of using a smith machine. The only thing they are good for is keeping people who don't know how to lift out of my squat rack!!

I've abbreviated Sub-Max-Speed squats. So below my 5rep max, as fast as I can push the bar. Aiming to improve rate of force development.

[TheBALDpuma]

I'm actually a little hurt that anyone would think I'd squat in a smith machine

[TheBALDpuma]

didelydoo said:

I read an interesting article on speed reps- basically said that towards max loads it's impossible to impart the acceleration that you can do with sub max loads (as they're heavy and won't move fast), so you can't develop the force based on speed that you can with lighter stuff, so they're not worth doing. He was an advocate of heavy loading and low reps. Good read, even though most folk say the opposite.

Most folk do say the opposite, and I guess I also work in a sports conditioning environment where speed work is critical not for improving strength, but for improving speed.

I look at speed reps from two angles. Firstly, by attempting to go as fast as you can as soon as you start pushing you should improve your rate of force development. If this is increased, it should also be increased on heavier loads, therefore you are applying max force quicker, and for more of the lift. Secondly, I've platued with lifting max or close to every session so wanted to try some sub max session, and why not do them at speed. It seems to be working, as I'm climbing back up towards where I want to be.

Have you got a link to the article I fancy having a read myself?

[TheBALDpuma]

mu0n said:

Speed work on weights approaching max load does seem counter-intuitive. When I'm working on max weights I can't move my pace much... slower or faster.

I actually do sometimes use the smith machine for incline, narrow grip bench for working upper chest and targeting tri's. I also do some behind the head shoulder presses straight after military presses... some times.

I do think it has its uses - more so if you are training on your own and going for high resistance.

145kg is nowhere near a max load. Max should be around the 200kg mark.

Please see above for reasons as to why I do the speed work.

pilchardthecat said:

is that why you used an acronym?!

Halb said:

Hmm, now you mention it, there's a chap at my gym who wear skins™ or similar, sometimes bright colours like pink, he tends to not wear underwear underneath and isn't shy about lunges.
I wonder if it's Balders?...

didelydoo said:

I thought it a bit odd....but I saw a guy walking down the street wearing leggings and a porkpie hat today , so figured guys are just going more ...metro nowadays

[TheBALDpuma]

mu0n said:

200kg squat - nice! Is that below parallel?

Well this was earlier in the year when I was heavier than I am now but I 3 repped 200kg, to touching parallel.

Since stripping down I've changed my tech and I go a good way below parallel, and haven't done anything less than 5reps on this cycle. I'd like to think my 1RM is around 200kg, bearing in mind it would have been 215kgish before, but don't want to claim anything as I haven't done it yet. Thew weight loss didn't help either.

[TheBALDpuma]

AnonSpoilSport said:

didelydoo said:

TheBALDpuma said:

Most folk do say the opposite, and I guess I also work in a sports conditioning environment where speed work is critical not for improving strength, but for improving speed.

I look at speed reps from two angles. Firstly, by attempting to go as fast as you can as soon as you start pushing you should improve your rate of force development. If this is increased, it should also be increased on heavier loads, therefore you are applying max force quicker, and for more of the lift. Secondly, I've platued with lifting max or close to every session so wanted to try some sub max session, and why not do them at speed. It seems to be working, as I'm climbing back up towards where I want to be.

Have you got a link to the article I fancy having a read myself?

here it is- http://www.reactivetrainingsystems.com/vforums/con...
Just found out about the guy recently, very strong.

Just read that, and the prior posts, and had done periods of 'power'/rate of force development training in the past based on some scientific papers + articles by s&c coaches in magazines like 'Fighting Fit' - not to develop weight that can be lifted or strength as an end goal, but as a means to an end, to develop power in punches or kicks, also to develop speed off the snap when I played American Football (but over here at an amateur level, sadly!)

They tended to agree that this would be done for a few weeks as part of a cycle and that the weights should be near max (1 to 3 reps, and very close to 1rm) where, even though the bar wouldn't move fast (because of the heavy mass) the intention was to try to make it move as fast as possible.

The argument, backed by a number of very similar graphs of weight, speed v force output etc. was that this would develop the ability to produce the most force possible and that as the cycle went on and lighter weights were used to develop strength endurance etc. the speed would be as high as possible too, so not a hypertrophy approach. Seems to be quite a common approach in MMA training camps.

I'll see if I can find the reports and give the references if I can.

It's taken me a bit of time to get round to reading this but my 2p.

Obviously this is soley about powerlifting, and in other sports where speed and power is important, speed work is critical (just wanted to highlight that before someone accuss me to the contary)

MT's definition of "speed" work is lighter weights performed at speed (sub 80% it seems). When lifting at anything under your max lift you do no neccessarily need to put in maximal effor to lift the bar, therefore the bar speed can be lower. As BMW has stated, lifting for maximal effort (ME) and speed at over 80%1RM can still be considered as speed work (and is what I have been referring to in my training). Attempting to lift the bar with ME, regardless of the weight on the bar. The more weight you put on the bar, the slower the rep is going to be but you can still lift with ME. As apposed to lifting submaximal, with submaximal effort to failure.

This is a response to MTs article,

part 1

part 2

To be honest, he doesn't really answer any questions but highlights that MTs way of thinking is not neccessarily correct. I follow similar to westside barbell's way of training, but not the exact programs.. "(ME for maximum recruitment with highest intensity of load; DE for maximum effort with lower intensity of loads for maybe maximum recruitment but with lower load; RE for maximum recruitment as the fibers get tired)." So maximal days, max effort and max load with dynamic days with maximal effort but lower load.

Ultimately I come to a similar conclusion as MJ, that varitation is the key. Whilst it may or may not be beneficial to do either lower %weight speed work (less likely) or higher >80% speed work (much more likely IMO) I think the change up in reps, sets and velocity can create results just due to the change. This I believe in strongly since I moved to 10rep earlier this year just to change things up after years of doing no more than 5, to see my 1RM DL of 225kg become a comfortable 3 rep after a few months.

[TheBALDpuma]

Couldn't squat on tuesday on account of back pain which I think is either a stain on my oblique or erector spinae. It's been hurting since some one arm rows a month or so ago. I've been training through it but it came to a head last weekend when I couldn't pick up warm up deadlift weights without a lot of pain. Yesterday was max DLs available and it was pain free for five reps up to a relatively comfy 190kg. Put 200kg on and just bracing to lift hurt. Visiting family for 5 days so some r&r then back on it. I did some bench rows instead of bent over rows to save my back and I quite like them.

[TheBALDpuma]

To 3 rep work now. Sub max squats today. Really easy but taking it easy with back and first 3 rep session. Bench up tp 125kg, dips at 60kg and pull overs at 50kg.

[TheBALDpuma]

Sub max DLs today

3 x 3 at 185kg fast and easy

Nordic curls 3 x 8

Shoudler press for 3 up to 75kg

Upright row 3 x 3 at 65kg

[TheBALDpuma]

Squats today, starting to build back up again. 3 rep work now.
x 3 up until 170kg. Fairly happy with that, but still 30kg off my best 3 rep squat, but I am going deeper and am 12kg lighter! I'll have at least 180kg for 3 by the time I drop to singles/doubles

Bench press for speed
1 x 3 at 110kg
2 x 3 at 115kg

Chin ups for speed (bit weird doing these fast)
3 x 3 at 35kg

[TheBALDpuma]

ARGH!!! I hate injuries.

Oblique/erector spinae/intercostal (1, 2 or all 3 of) muscle pull. Went away when I rested last week, came back lifting all guns blazing and the pain is straight back after a few sessions. Really twinges picking a deadlift off the floor, even with light girly warm up weights. Got up to my sub max weight today and it was painful enough not to carry on. I'm going to have at least 7 days, possible up to 14 of no deadlifting, squatting or bent over rowing (all three hurt) to try and rest it. I don't know what I'm going to do when I'm in the gym! It's so frustrating because I just want to start picking up some big weights again!

Today's effort after my DLs that weren't to be...
Leg press
1 x 3 at 300kg
2 x 3 at 310kg

Nordic curls
3 x 8

Strict OH press
3s up to 75kg

Upright row
1 x 3 at 60kg
2 x 3 at 65kg

[TheBALDpuma]

It's literally just BOR, deadlifts and squats that hurt. Normal day to day is fine. I'm just going to do a lot of leg press, maybe bulgarian splits and others where there is not a lot of movement at the hips. It hurts on the pull from the floor, and the push through with the hips at the top of the lift.

[TheBALDpuma]

Leg press up to a 3 rep max today. Got upto 385kg, so fairly happy with that - not that it has any real context.

Bench press
3 x 3 at 115kg for speed

Chins
3 x 3 at 35kg

[TheBALDpuma]

I'm off cycling this weekend, off to the lakes for weekend of drinking and biking. Haven't ridden a bike in anger for ~8 years. In my teens I used to race against the likes of Brendan Fairclough. Lets hope I've still got some pace.

[TheBALDpuma]

Continuing on the no DL or squatting for 10 days...

Bulgarian split squats (the are okay as there is no break at the hips, so all the pressing is through the knee pretty much)
1 x 5 at 70kg
2 x 5 at 90kg

Bench rows
I did loads of these, 5 reps, adding weight until I could do 3 good ones, then did 2 sets at the 3 rep max.

Chins
4 x 3 at 35kg
1 x 3 at 40kg

[TheBALDpuma]

Weekend off cycling, back on the weight tomorrow. Although no squats or DLs for a few more days.

[TheBALDpuma]

didelydoo said:

Today's squat PR http://www.youtube.com/watch?v=4HkRzr00IN8

Awesome squatting!

I did some super light ones today, back felt a little twinge so stayed light.

Leg press up to 385kg and got another rep this time

Bench press up to 125kg for 3, failed at 130kg for 3.

Dips 3 x 3 at 65kg

Pull overs 3 x 3 at 46kg