The Progress Thread 2012

[.Mad Hatter.]

There is a big difference between "doing some squats" and power lifting. Not to mention most powerlifting programs call for low bar squatting which I don't think is as beneficial for increasing vertical as high bar is.

Anyway you'd have much more success with power cleans and snatches.

meh, consider the ROI though. Time depending I think a bit of both are the best bet, but if we're talking bang for the buck in a short period of time a power-esque style of training would be the best bet.

[spoolin215]

Done right I don't think Olympic weightlifting is any more dangerous than anything else. And the mobility development is definitely way better than powerlifting.

[XiaoNio]

For what it's worth, I don't jump any higher now than I did before I started weight training or even Olympic lifting. Unless you're really weak, I think specificity and jumping technique are way more important. Or basically that you're going to have to train jumping at least as much as you train with weights.

So Snails, how high are you currently jumping?

[.Mad Hatter.]

Done right I don't think Olympic weightlifting is any more dangerous than anything else. And the mobility development is definitely way better than powerlifting.

Mobility has nothing to do with the actual training; it would be a bi-product of PROPER training in an un-injured format. You're a coach, how many clients come to you injury free, without muscle imbalances; tight piriformis, hip flexors, etc.? I didn't mention injury, but teaching the Oly lifts are much harder (properly) than training power lifts. FWIW my vertical has increased about 2" since my squat has gone up 75lbs; totally a personal experience but I literally do zero jump training and train strictly for power.

[ienjoysnails]

For what it's worth, I don't jump any higher now than I did before I started weight training or even Olympic lifting. Unless you're really weak, I think specificity and jumping technique are way more important. Or basically that you're going to have to train jumping at least as much as you train with weights.

So Snails, how high are you currently jumping?

i just occurred to me i've been misusing 'power lifting' when i really meant to be saying 'olympic' weightlifting. noob mistake. anywhere i said power in previous posts insert olympic. my mistake

to answer your question in terms of exact height i don't know. almost rim . i've been lazy about creating a way to test it without one of those pro jump height checking thingers.

i will tell you so far i feel alot stronger on my approach and takeoff and can get more net than i ever did. from what i can tell i'm still about 5 full inches from just touching rim so i've got a looonggg ways to go from dunking.

i've literally just scratched the surface of the olympic type weight training. in my og post i alluded to not yet trying it due to my gyms lack of the right plates and their etiquette rules. i'm working on that however by buying a bar and plates on my own shortly. i have however been doing plyometrics/jumping exercises for the past 3 months in addition to my regular lifting routine.

i'm kinda still learning. i've literally been serious about his for about 4 months now. i'm working on getting a new workout layout together to bust through the plateaus i feel like i'm at so everyones input helps tremendously.

[chaugner]

so been taking it easy the last few weeks, besides small injuries, holiday fatting etc, so yesterday was a proper day back and was dreading the loss of strength ... to my surprise does not appear I lost any at all, did not go crazy on the big compound lifts (DL primarily for back day yesterday) but was shocked at my secondary end-of-session workouts doing dumb bell rows ... actually hit a new max 3x8x85lbs ... could not believe it. Wife hit her new max on DL @ 185x4 .. pretty funny that I was using the same weights as her for my first DL day in prob 5 weeks.

[ClockworkChad]

so been taking it easy the last few weeks, besides small injuries, holiday fatting etc, so yesterday was a proper day back and was dreading the loss of strength ... to my surprise does not appear I lost any at all, did not go crazy on the big compound lifts (DL primarily for back day yesterday) but was shocked at my secondary end-of-session workouts doing dumb bell rows ... actually hit a new max 3x8x85lbs ... could not believe it. Wife hit her new max on DL @ 185x4 .. pretty funny that I was using the same weights as her for my first DL day in prob 5 weeks.

jesus chirst your wife deadlifts 185 for reps lets see some pics of this lovely lady

its awesome to go back and your numbers havent fallen off nearly as bad as you thought.

[chaugner]

jesus chirst your wife deadlifts 185 for reps lets see some pics of this lovely lady

its awesome to go back and your numbers havent fallen off nearly as bad as you thought.

I'll try to convince her for a dead lift video next week "to observe form" haha

[spoolin215]

FWIW my vertical has increased about 2" since my squat has gone up 75lbs; totally a personal experience but I literally do zero jump training and train strictly for power.

I think squatting plays an important role in just about every kind of training though, jump training included. As Xiao eluded to, specificity of training is crucial, however less developed trainees will see adaptation from non specific training. Dr. Zatrosky talks a lot about this stuff in Science and Practice of strength training. Pretty good read if you haven't checked it out already.

[Chilledman]

Wife DL tonight at 245x3

Not great form but still got it up (lolzthatswhatshesaid)

[Chilledman]

I'll try to convince her for a dead lift video next week "to observe form" haha

Its fun to get the wifes to do this and it makes all the guys go
Mine also does single arm rows 70x10

[chaugner]

Its fun to get the wifes to do this and it makes all the guys go
Mine also does single arm rows 70x10

hah so true ... we were doing single arm rows, and she was getting up looking for weights, 2 guys working out asked her "you looking for the 15's?" - "she said no" and kept on going until she found the 50lbs ... they were like "oh snap, never mind" and she pulled 8 reps @ 50.

Its hilarious when you see big guys doing DL with a single plate, and she steps up, does a quick warm up, and throws on the same weight for reps for a few consequitive sets hah

So I guess this may turn into the "wife's progress" thread here very soon

[ClockworkChad]

hah so true ... we were doing single arm rows, and she was getting up looking for weights, 2 guys working out asked her "you looking for the 15's?" - "she said no" and kept on going until she found the 50lbs ... they were like "oh snap, never mind" and she pulled 8 reps @ 50.

Its hilarious when you see big guys doing DL with a single plate, and she steps up, does a quick warm up, and throws on the same weight for reps for a few consequitive sets hah

So I guess this may turn into the "wife's progress" thread here very soon

yea lets get some pics. there was a girl on tnation that deadlifted like 315 that i thought was super hot.

[ClockworkChad]

rumor is that my gym may be closing, apparently they arent allowing anyone to sign up for the year memberships anymore. i dont want to switch again!

[motherleopard28]

currently in my second week of 5x5 training for bench. trying to work my 3 rep max up.. successfully completed my last 3 sets with 215 which i felt pretty good about. progressing slowly

here is a current pic of me , about 185 or so .. would like to stay lean but get up to 190 this winter



Ryan

[spoolin215]

How tall are you? You don't look 180.

[motherleopard28]

5-10, i vary between 180-185 normally ..

[kryptonik]

Squatted 265 5x5. Farted on one of the last reps and quite honestly thought I "blew an o-ring".


edit: thought you guys may get a kick out of this:

[Chilledman]

WTF was he doing trying to walk that **** anyhow

[bharry07]

Had a great night in the gym tonight. Weighed in
at 132, got 275x5 on squat!

[chaugner]

WTF was he doing trying to walk that **** anyhow

what I dont get is the amount of people doing dead lifts and the rounded back ... I mean how can you not injure yourself ??? Seeing so many people with very heavy weights rounding their backs doing DL's .... how can they not screw up their discs maybe I am just build differently but if I round my back ... bad **** happens ..

[ClockworkChad]

there is so much wrong with that video, starting with the fact he could have trimmed it to 20 seconds. is he wearing womens yoga pants?

the thing that always boggles my mind is when people deadlift and when they go to lock it out they lean back a good 10/15 degrees so they look like a 'C'.

[chaugner]

the thing that always boggles my mind is when people deadlift and when they go to lock it out they lean back a good 10/15 degrees so they look like a 'C'.

yeah we have one of those too ... its SOO bad for your back doing that.

[motherleopard28]

felt good on deadlifts today .. did 3x5 with 315 and then did a set of 365 for 3. sucked that the kid next to me who was way younger was hammering through 455 however

[Chilledman]

what I dont get is the amount of people doing dead lifts and the rounded back ... I mean how can you not injure yourself ??? Seeing so many people with very heavy weights rounding their backs doing DL's .... how can they not screw up their discs maybe I am just build differently but if I round my back ... bad **** happens ..

mine is perfectly straight at 500 when I get to 600 for a single its alittle rounded.

But it also helps if your doing some accesory back lifting also...

I warm up my DL with 315x10 straightleg sometimes 315x15....

[spoolin215]

Had a great night in the gym tonight. Weighed in
at 132, got 275x5 on squat!

that's a pretty ****ing good squat for someone that weighs 132.

[Sir Biggz]

what I dont get is the amount of people doing dead lifts and the rounded back ... I mean how can you not injure yourself ??? Seeing so many people with very heavy weights rounding their backs doing DL's .... how can they not screw up their discs maybe I am just build differently but if I round my back ... bad **** happens ..

It depends if they are rounding their upper back or rounding their lower back. Strong people round their upper back because it takes off distance from the pull and weak people round their lower back because they are weak.

[bharry07]

PR yesterday

Deadlift
335x4 @ 132



Constructive criticism would be appreciated

[autodubbin98]

There is a big difference between "doing some squats" and power lifting. Not to mention most powerlifting programs call for low bar squatting which I don't think is as beneficial for increasing vertical as high bar is.

Anyway you'd have much more success with power cleans and snatches.

You are going to say that a template or "program" decide the way that you squat? LOL it's all about leverages mostly and of course whether they are raw, single, or multi. Has nothing to do with the program.

Progress: raw paused bench = 360

Finally touched smoothly in my new shirt.

Did 405x3 on paused squats. And deficit pulls have destroyed my hips.

[spoolin215]

You are going to say that a template or "program" decide the way that you squat? LOL it's all about leverages mostly and of course whether they are raw, single, or multi. Has nothing to do with the program.

[kryptonik]

Was stuck on 75lb DB press 12/12/11 for a few weeks. Went for 85s this weekend and hit em for 3x8. Pretty stoked on that. New PR and I've never even pushed with 85s before. Gonna work them up for a few weeks, try to hit 3x12, and then keep moving on up. I'm sure I could see better strength gains if I lower the reps a bit more, and push, but, since I have been doing 3x12 my shoulders have never felt better, and I feel like I'm getting bigger.

[motherleopard28]

got 2x4 with 225 on bench today.. felt pretty good , prob could have done 5 with a spotter ..i am happy with the slow progress on bench thus far using the 5x5 program idea.

[Chilledman]

Progress

505x6 DL .... last one was ugly

Leg extension machine doesnt have enough weight on it .... maxes out at 300pds any suggestions ?
(as in 300x10 3 sets ...)

[kryptonik]

switch to one leg.

[Chilledman]

switch to one leg.

Well that was to easy of an answer .

on me

Thanks