Legs still pretty sore.
Squat-
Warm up-
135x8
225x6
275x4
Work set-
320- 1x5
These were tough.
~(1/6-1/8) Squats-
365- 1x5
405-1x5
455- 2x20
These were not so bad, I'm trying PMT.
Pullups-
3x10
Ab roller- 3x6
Monday, February 22, 2010
Subscribe to:
Post Comments (Atom)
Where did this workout come from? Is it part of an Olympic lifting program?
ReplyDeleteWait I'm confused -- you did 20 reps for 2 sets with 455 for squats? Or 2 reps for 20 sets?
ReplyDelete@Frank- yeah, its kinda part of an Oly program/routine I found while doing some research. I kinda don't want to say where I got the inspiration from, you might think I'm crazy or something...
ReplyDelete@Nathan- it was 20 reps for 2 sets, but these were ~one quarter squats- actually, they were probably less, like one-sixth.
Nobody here is a super-elite Olympic lifter, but we do have enough experience to generally tell whether a workout is crap or not. You could tell us where the workout came from so we can look it over, review it, and let you know what we think, then spend a few months using a working program. Or you could spend a few months using the program, we'll eventually figure out how it works (even if it doesn't), and then we can let you know what we think of it in retrospect.
ReplyDeleteAlright, its kinda old school- I think Paul Anderson was the first to use it (or one of the first). It's really not specific to Olympic lifting. It's called Progressive Movement Training- using weights much greater than your one rep max while slowly increasing your range of motion, resulting in increased strength. Idk, it looked pretty cool, so I decided to give it a shot. Obviously its too early to tell whether its working or not.
ReplyDeleteOK, I have heard of this and tried it at one point when I was much weaker than I am now. It kind of worked for me. The only concern I have is that if you use partials, you're going to be neglecting certain muscle groups that would have been developed through a full range of motion (e.g. glutes on the squat). Those groups will be much further behind and may never catch up. When I stopped, it was because I reached a point where increasing the ROM by a tiny bit made me unable to budge the bar (I believe it was with deadlifts around or slightly below the knee). I did get a little stronger, whatever that's worth.
ReplyDeleteMy final point is that unless your form is perfect, the biomechanics of your partial movements (rack pulls and quarter squats) are likely to be different from that same point in a full range movement, so the carryover is going to be less than you think.
I won't keep you from doing this, though. I'm sure there are ways to program around these problems as well, which more experienced coaches have already thought of. As with all programs, stick with it for a few months and see where it takes you.
It seems like this will tend to strengthen the "easy" parts of the lifts (lockout, generally), and do very little to help you increase strength through the entire lift. My $0.02.
ReplyDeleteYeah, I thought about the carryover- that's why I'm still incorporating the full squats that I've been doing (and still adding weight each session), so I guess I'm sorta doing a mix of SS and PMT. I'll give it a shot, and I'll be incorporating front squats and other stuff I've been doing. We'll track my progress (or lack of) as I keep posting :)
ReplyDelete