Lifter problems
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Congrats @joesaintjohn ! If you're already doing BJJ, you might not need the conditioning on top of it. BJJ is already a near perfect HIIT workout and conditioning is brutal. I would do a couple slow paced 40mn endurance sessions a week.
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@JDelage that’s what I’m thinking. My BJJ gym has a brutal warm up and class pace. I’ve been doing some jogging/stairs at a stadium down from my house once a week. Really, I think strength is where I need focus. I competed last weekend, and recognized it was a weakness of mine, no pun intended.
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What do you do for 2-3 hours in the gym every day?! I do 5/3/1 and I am at most there for 1hr 15mins 2-3 times a week!
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What do you do for 2-3 hours in the gym every day?! I do 5/3/1 and I am at most there for 1hr 15mins 2-3 times a week!
I was wondering the same. Seems a bit overkill. I'm in there about 60-90 minutes each session, 3 times per week.
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So who is going to be the first to man up and do a Smolov Squat cycle in 2018?
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f*** that! ???
500 kbs per workout! Ouch.
@TrickHell - I'm looking forward to reading how it's going. You're super bad ass.
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So who is going to be the first to man up and do a Smolov Squat cycle in 2018?
Just looked that up. Brutal stuff. I do love a bit of squatting though and I’d love to give it a try. Of course that is easy for me to say with a suspected ACL tear and/or damage to the meniscus [emoji16]
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You mention your DL sucks (edit: I think it’s actually quite good based on your BW). You do a lot of upper back work, but are you doing extensive core work?
No matter how strong your back is, if your abs can’t hold your trunk, the weight won’t go up.
PS. Sit ups are not ab work.
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Just looked that up. Brutal stuff. I do love a bit of squatting though and I’d love to give it a try. Of course that is easy for me to say with a suspected ACL tear and/or damage to the meniscus [emoji16]
Yeah, it’s essentially “unnecessary” in every way, but people go ape shit for them because it’s “hard.”
Compared to most Olympic style squat programs, Smolov is a boarderline hypertrophy program. Anything close to and above 12 reps for multiple sets really is.
I followed about 4 months of a “mini-Smolov” that was adapted more to C.F. athletes a few years ago, and my squat actually went down. But I have never wanted to be big, my sport of choice (weightlifting) values strength in small sizes.
The Gayle Hatch squat program, however, I have seen amazing results multiple times. While my L4/L5 issues keep me from squatting, or pulling heavy, I always saw my strength go up, usually seeing my 1RM turn into a 3-5RM within 6 weeks or so.
And I agree - now might now be the best time to do a lot of squats in your knee brace
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@TrickHell Your Revised Deadlift day seem much more sensible. You must of been knackered after the original.
Do you Incorporate Wendler's 1st set last principle? I love this. Feel it has really helped.
For reference my deadlift day looks like this:
Deadlift
5/3/1 then FSL
high bar squats 5x10
good mornings 5 x10
Some kinda row (really liking DB Seal rows at the moment) 5x10
Barbell curls 5x10
Some kinda ab work for 3 setsbodyweight 80kg
top set so far of this circle 172.5kg x 7
best ever dead was 240kg but I was about 10kg heavier. If I can get near that at this weight I will be over the moon -
@trickhell - obviously, DL and FS are going to be the best core movements you can do, but you will get to a point where your back and hamstrings can do more than you’re Core. This is where most PL get hurt.
I would dedicate 5-10 minutes at the beginning of every workouts getting your core activated and then another 5-10 minutes at the end of your workout hitting different core movements.
My favorite core movements:
1. Hanging Leg Raises (straight legs, no swing)
2. Front Leaning rest holds (gotta go 60 sec or more)
3. Russian Twists with a small led ball or dumbbell (legs elevated, objects touches each side of the body as the trunk twists)
4. If you have a GHD start slow by doing 5-7 GHD sit Ups everyday and every 2-3 week’s add another 3-4 reps. It’s not the safest movement in the world, so start slowly, no matter where your fitness level is.Good luck, I’d love to see videos of your most recent ME sets.
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Planks are great, FLR does more for your upper back, so I usually have people do those.
Remember - it’s not working until you start shaking!
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@TrickHell As a lifter who is well past his prime and as I make my slow decline into the "old man zone" (53 yrs old now) I can appreciate your enthusiasm for lifting and it makes for enjoyable reading. keep us in the loop
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Chris Dickerson won Mr Olympia in 1982, at the age of 43, so you've still got time @TrickHell!
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It all falls apart at age 49…
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I've been having trouble with my back for a while, and had an X-ray before Christmas. It turns out that the problem is scoliosis, there's a slight bend in my spine.
Anyway, I went to see a physio today, and he doesn't think that there's anything seriously wrong. A few exercises, a bit of stretching, and maybe correcting the form should fix it. That's good, and should allow me to lift heavier again.
