http://www.ultrarunning.com/featured/circuit-training-routine-the-equalizer/
Strength training from a different perspective.
Strength training from a different perspective.
Makes sense for distance runners.http://www.ultrarunning.com/featured/circuit-training-routine-the-equalizer/
Strength training from a different perspective.
I think DJ's article might actually support the idea of micro increases. It's the bigger jumps that lead to injury I think. It's funny when I was searching for info on fractional or micro loading, there isn't a lot around. Poliquin endorses it, as does old school Doug Hepburn (http://www.t-nation.com/article/bodybuilding/10_strength_tips_from_a_legend&cr=). Poliquin say it's like the Japanese business concept of Kaizen. So it's still not a well-used protocol I guess. Some of the macho posters over at Starting Strength call them fag plates. I'm crushed.
The way I envision it, is I keep using my formulas and percentages to keep things progressing towards the Iron Ratio of 2:3:4:5, based on some kind of prescribed rate of increase for the OH Press and/or Squat. Say, something like a pound per week for the OH Press. That's two pounds per week for the squat (once the Squat reaches a 2:1 ratio to the OH Press). If I'm able to sustain that for a year, that would lead to 50- and 100-pound increases, respectively. If at some point I'm no longer able to sustain that rate of increase, no biggie, with fractional plates, I can easily take it down to a 1/2 pound per week. When that's no longer sustainable, then 1/2 pound every two weeks, and so on. I think this is a better way to go than increasing by a larger increment and then missing reps or degrading technique until one's strength catches up. Even for the Squat, it seems like it would be beneficial to increase the load without being able to perceive it, or without having to refocus on form to make sure there's no degradation of technique, which can happen even with a five-pound increase.
We'll see. I'm sure there will be times when I can't be bothered with monkeying with the little plates, but like you say, for at least the OH Press, probably the Bench Press, and possibly the Squat and Deadlift, this could be an valuable tool. I'm pretty happy and proud that I've been able to adopt a more gradualist or patient approach while rehabbing the glute/hip injury, so anything I can use to maintain that attitude is worth trying.
I'm also seeing the hills training as a form of micro-loading, insofar as it's easier to control the doses precisely and build up very gradually.
It's funny Dan John also endorses the idea of weak points, but so far, I've never been able to feel like any particular phase of a lift is weaker than the others. I always just experience it as the entire lift being weak or strong, or relatively hard or easy as a whole. The sticking points are always the same, and they're always overcome by simply letting time and repetition do their thing. I think I would rather just trust in volume to lead to continuing increases than doing partials, working with chains, or what have you.
For grip, Dan John might be right, that it's keeping a lot of people's lifts back, but like we've discussed with BA's deadlifts, I've found just doing more deadlifts, that is, more volume, pretty much took care of things. Once again, I tend to opt for the stupid or simpler protocol. The body adapts to specific stimuli, just got to trust it and get on with it.
One thing about gripping the bar during the bench press, I experimented a little more on Saturday, but I think I exaggerated the straightness of the back of the hand and forearm. If it's too straight, it actually creates a moment arm on the other side. I think that's why I found it harder on Saturday. The hand has to be cocked back a little in order for the bar to be right over the forearm. It's not like throwing a punch.
Yah, sometimes different explanations of the same thing click for some, but not for others, or for the same person, at different times. I remember trying to understand the subjunctive in French in college. For some reason, the third textbook's explanation is the one that got through. I've been using that example ever since about how different explanations/cues will work for some, but not all.1. Break the bar
After discovering Pavel's push-up trick of gripping the floor and rotating outward, I've found this same technique to be of great value for understanding the tension in the back needed in the bench press. By trying to “break the bar” this way, the elbows rotate inward and the shoulder blades rotate in as well. Kind of a “screw” mechanism. This also makes it easier to tuck the elbows because the rotation will place the elbows closer to the body.
Exercise: Bar break
This is an easy exercise but an important one. Stand tall and hold a stick in front of you with your normal grip width. With the arms out in front, start to break the bar upward. When holding this tension, the elbows should rotate in, and you should feel the rhomboids tighten up as well. If not, push your chest higher up to find a tall and upright position. From this position, pull the bar to the sternum while holding the tension. Make sure the elbows are directly behind the elbows and bar. Don't ingrain a faulty pattern. I recommend 8–10 slow repetitions.
Ahh this is what I was tinkering with. The tucking the elbows makes sense. Thanks for posting that. I've read the break the bar cues before but for some reason the concept didn't click until just now.
Good point about the waves, I am running race every 3 weeks unfortunately or I would do the waves like you said. Maybe I could do mini-waves? The good thing is for the lower lifts I have 4-5 days of rest between the race and my lower session it probably won't matter.
Speaking of which I need to print my dl plan for tomorrow.
Also, if I am able to maintain these rates of increase, I should surpass all my old PRs sometime this summer, which is a nice, shorter term goal.
400 for the Deadlift
320 for the Squat
280 for the B Press, and
187 the Overhead Press.
Also, if I am able to maintain these rates of increase, I should surpass all my old PRs sometime this summer, which is a nice, shorter term goal.
Ha, actually, the stretching is coming along. I've become more vigilant about getting into my straddle stretch contraption at least once a day. No projection for the splits happening, but it could be by the end of the year, maybe even this summer if I put more effort into it.and what about the splits? we still want to see you holding your wife over your head with your legs uniting east with west or whatever....
I think these are very reasonable goals and about the same as what I ultimately would like to get up to. Probably not by the end of the year for me. I really need to figure out what kind of changes happen when I am sitting at a lower bodyweight to get a good timeline down.
After today's session I think I am just going to keep to the 4 week wave pattern. I have to take a week off from running and biking next week and trying to pair them up with the craziness of real life is a bit too difficult. I was thinking over the weekend too, one primary goal for me is to just be consistent with running and lifting. So Monday morning after a race be capable of lifting and biking, or the week before a race still feel comfortable getting in a heavy lifting session. After all if lifting slows me down a bit its really not a big deal. I'm just running to have fun and have a nice supported long marked path to follow.
btw I bought that guy Alex Viada's new book, I should get it delivered Friday night. Looking forward to reading it. I hope it has some extensive ultra related stuff in it. I have been listening to a couple of podcasts of his and I am understanding the concepts behind his thoughts, I just will be nice too see in more detail. It seems he pretty much is doing what we have figured out. Focus on the impact lifts and runs, minimal programming and learn how they can fit together without inhibiting each other.
BroadArrow said:squats: ?x6 at 85/105/115lbs, 5x6 at 180lbs
5 x 6 at 180 that's progress!
Take away the steroids, the champions become mortal, and the fans lose faith.hmm... i believe that is actually a reflection of my mental abilities. that would be your basic typo that is supposed to be "5x6 at 130lbs" which is still progress, just not as thrilling as 180.
on the other hand, my friend and i cranked out 16.99 miles (should have run to next driveway before stopping...) yesterday and i am able to walk just fine and everything. although, i did resist the urge to lift weights last night. not that it got me to bed earlier: i just read about regulations on farm stands in my state and how to operate a teeny-tiny farm in your backyard. apparently, everyone thinks that livestock are the way to go. a) i'm not convinced and b) i want to be able to be gone. so, i think i'll stick with tomatoes or something.... but, back to the point, i should have gone to be early, or at least on time....
Yah, I expect to achieve those goals, then, if I'm still progressing, try for 500/400/300/200. But if I stall out, I switch over either to a full-body AB split with a more sophisticated periodization plan, or to more of a conditioning program once a week and maybe work more on bodyweight and assistance stuff as well. Or both, who knows?
I'm using the glass metaphor as my guide, which I've seen in a few places. It's the idea that strength is the glass, and the greater it is, the more you can fill in it. So, also given my age, it makes sense to see what I can achieve strength-wise first, then work in the other stuff later, given time and motivational constraints.
Yah, I like the idea of just getting on with it, but even yesterday, while running hills, I was a bit worried about doing too much and having it hamper my squats today. I gotta get rid of that mentality. Kind of the opposite of you, I can't worry whether the running is interfering with my lifting. And I can't let this idea of always adding weight every week mess with my mind either. I have to be ready for that first week when it's just not reasonable to add anything at all. On the other hand, I'm hoping the rate of increase has been underestimated and I'll find myself able to make slightly bigger bumps once in a while. In any case, it gives me something to obsess about, and yet, conversely, makes the whole process more mindless, which is always good.
Look forward to hearing what you think of Viada's book. I would still eventually like to become a semi-accomplished middle-aged runner, able to consistently run a half-marathon under two hours, so I may pick up that book too if you think it's worth it. I read fitness stuff while I'm stretching.
Good to see you're making a push on the squats btw. Always nice to have company.
hmm... i believe that is actually a reflection of my mental abilities. that would be your basic typo that is supposed to be "5x6 at 130lbs" which is still progress, just not as thrilling as 180.
on the other hand, my friend and i cranked out 16.99 miles (should have run to next driveway before stopping...) yesterday and i am able to walk just fine and everything. although, i did resist the urge to lift weights last night. not that it got me to bed earlier: i just read about regulations on farm stands in my state and how to operate a teeny-tiny farm in your backyard. apparently, everyone thinks that livestock are the way to go. a) i'm not convinced and b) i want to be able to be gone. so, i think i'll stick with tomatoes or something.... but, back to the point, i should have gone to be early, or at least on time....
Yah, a lot of people we respect seem to think most assistance is unnecessary or should be minimal. Target the prime movers and everything else will follow I guess. The one area I might work on is the lower back, with pikes or back extensions.Yeah I'll post up some parts when I get the book. I don't expect to learn all that much but maybe he will point out some mistakes that I don't need to figure out on my own. On a couple of other things I have read or listened to of his, he mainly pushes intensity lifts with plyometrics with minimal assistance. Which you have talked me into doing more plyometric stuff.
Yeah I like the continuous increases too, one of the reasons why I am pushing more on the squats. Straight sets get dull and changing weight gives me something to do so I don't get sidetracked working one the bike or something between sets.
A 2 hour half is easier than you think it is in my opinion and I am a pretty slow dude. I think after this point the weight becomes a big issue but you can run fast with 30lbs of excess weight in my experience.
In general, I think most strength training and running books rarely offer much more than can be found online, at least for my purposes. Rippetoe's books are the exception. The level of detail and explanation is amazing.
Yah, I'm leaving drop-sets or descending sets open as an option for my 8RM and 1-3RM days. I like 4x5 straight sets across quite a bit though, for more of a volume approach.
Does your lower back ever get sore from the bench press arch?
Yah, I think two hours is definitely in the realm of possibilities for me, just have to be consistent for a year or two, and it will come. Meanwhile, working up to it should take care of the 30 pounds. 210-220 is probably a good target weight for me.
Doing taxes today, yeech.
Yah, if it's an insightful writer, it's useful to have all their thoughts and principles consolidated and organized in book form. It's also nice for me to have a book I can read while stretching out. My wife and kids are fully outfitted with tablets, kindles, and ipads, but I'm still on the desktop train.Yeah that's what I am worried about, there will be nothing new. That's even cool because at least all his thoughts will be consolidated in one area. I would be more disappointed if it is a book about running a couple of miles and doing crossfit or some similar combination. DJ's books are like that too, nothing new just nice to read it in a book format vs. the cliff note article version.
Honestly at this point I don't really have the capability to change any of my endurance stuff. The only thing I will likely find immediately useful is the lifting portion. He has, or wants to run a 100 miler so out of the 20 workouts he promised in the book a couple of them should be geared to ultras. Plus he said there would be a taped podcast follow up with 15 additional workouts if you pre-buy the book so we will see. I am priced out of the whole online coaching thing he offers, plus I'm a shitty acolyte and I probably wouldn't listen to his coaching anyways, so I don't think I would get any follow up. Who knows though maybe I could pose a couple of questions and he would answer. It's his livelihood and sometimes I feel bad taking advantage of people that do that.
Yeah it got sore initially when I started using the arch more. My lats still get sore often too. There have been lifts where my lower back would cramp during the lift, that sucks. The only time benching has actually hurt my back is once I had a outer muscle strain from maxing out. It wasn't spinal related and was fine after a couple of days. I have a pretty big natural arch though so maybe the arch fits my anatomy better. On Monday I'll film my bench set so you can see how big my arch is. I think its minor but maybe I'll be surprised too.
Taxes are great fun! Well if you get money back.
Just curious, why did you decide on six reps as your magic rep-count? It's funny how we end up with our favorite set/rep schemes. Half science, half instinct.
Well, since you have an endurance build, maybe it make sense that you respond more to duration than intensity? If so, it's cool how we instinctively seek out the programming that best suits us. I feel like the last year of experimentation has lead me closer to my somatic stimulus ideal, but I've always been a lower-rep lifter, and I also have more of a sprinter's build. Yesterday's workout at 8RM was good though. I kind of struggle with the higher reps mentally, but I got a pretty good pump towards the end, and I think the mental discipline of doing a workout you're not so fond of is character-building once in a while.i seem to be a "respond to repetitions" person. and my 1RM and 3RM and 5RM all seem to be really, really close together for most any lift. like, i can either do it a reasonable number of times or not at all. if i do "heavy singles", i would have to do about 15 sets to feel like i actually did anything. so that is the pseudo-physiological reason. then there is the practical reason that at low repetitions-per-set, it is fairly quantized. so in order to get in the amount of repetitions i want in fewer sets, it made sense to move from 5 to 6. then there are fewer rest periods which, being the main time drain, means faster workouts with the same total amount of work.
it is also a true statement that my weight hasn't gone up at all, so apparently i am not going "hypertrophic" or anything. i think i am getting a little bit stronger, though. so that means the power to weight ratio is becoming more favorable, right? (thinking imprecisely, of course, since force and power are related but not identical physical concepts, blah blah blah.)
however, the higher squat loads and adding in a couple more warm-up sets of increasing weight has added about 10 or 12 minutes to the exercise time. like you have been thinking about, when/if my loads reach iron ratio parity with one another, i may have a few variations that emphasize a particular lift and drop another and rotate through in order to be able finish in roughly 45 minutes. i am beginning to see how a squat-only workout could easily balloon into a one-and-a-half hour session.
also: no observed interference between the 17 miles yesterday and the squats today (repeating the 130lb working set; ok, it's not super heavy, but i am doing full range to the very, very bottom).
Yah, worth a shot I would say. Although the wide-stance seems unnatural, and in any case, I don't think I will mess with variations (Box/Front Squat, DB Press, CG Bench Press, Dips) until my progress slows on the four conventional lifts. I already do variations for Pulldowns and Rows, though, and I think it's beneficial. Yesterday, for example, I did Close-Grip Neutral Pulldowns, and it really hits my outer upper back better than the Medium-grip Neutral Pulldowns or the Supine Pulldowns.So what do you guys think about sumo deadlifts? Legit?
https://www.t-nation.com/training/6-tips-to-master-the-sumo-deadlift
I suspect I might be able to pull a bit more with this style than the conventional deadlift. Do you thin it's worthwhile to mix them in?
Since switching to sumo in 2010, I've put 125 pounds on my competition deadlift PR. My raw conventional went from 515 to 585 and my sumo pull went from the mid 400's to a 640-pull in competition.
Maybe this might be a trick to building the conventional style too?