Squat (unbelted):
Warmup: 45x5; 95x5; 135x5; 185x4; 225x3
260x5; 260x5; 260x5
No comment.
Bench Press:
Warmup: 45x5; 65x5; 90x5; 115x4; 140x3
165x3; 165x3; 165x2; 165x2; 145x5; 145x5
You can see where I gave up.
Deadlift:
Warmup: 135x5; 185x5; 225x4; 275x3; 315x1
360x5
Hitching? I waste energy at the bottom setting up. Also "Diesel Weasel" or something like that.
Dips:
Warmup: +0x6
+0x8; +25x8
I was feeling real sleepy after deadlifts... did some dips instead of napping.
Okay.
I haven't completed a workout with heavy weights across the board (meaning I hit PRs in squat and military press on the same day OR I hit PRs in bench and deadlift on the same day) in a hair under four months (2/6). That's a long time to consistently miss lifts across. I've been resetting since then. No dice, really, especially on my problem lift (bench press). I think either my lifts are beginning to interfere with each other or I just need a change of pace.
Among the possible choices:
5/3/1
Advanced Novice's Starting Strength, as described in Practical Programming
Texas Method
5/3/1 sounds good because as I understand it, none of the big lifts interfere with each other because they're on separate days, which I'm concerned about with SS. Alternatively, I could hope for a few more scraps of linear gains and change up to the Advanced Novice program. Haven't heard a lot about the Texas Method but judging from the amount of times it's been recommended to me, it's a very feasible alternative too.
Also Shanker suggested I do GVT, but I think my legs would fall off after a week.
Any suggestions?
Wednesday, June 2, 2010
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-- I don't know you in person, so it's not possible to give a serious recommendation. But from what I read, maybe give the texas method a try.
ReplyDelete-- I think that Shanker's success with GVT may have be circumstantial, in the sense that his situation at the time was appropriate for doing it. The real gains (beyond initial ones) were obtained with serious deviations from GVT.
@Danny/Chris
ReplyDeleteThe context that I used when suggesting "GVT" to Chris was more like the hybrid RTS/GVT program I'm on now, not the original 10 sets method that Poliquin calls "volume training."
If I understand your situation correctly, Chris,
your goals could be summarized as follows:
1) Emphasize solid form for Bench Press and Deadlift. (Chris already has one of the best pure squat forms I've seen)
2) Overhaul Bench Press technique, confidence, etc...
Personally I don't think there is anything better for building confidence and strength than good old fashioned volume. This is also why I wouldn't recommend 5-3-1, because I don't think you would benefit from the intensity the program offers due to less than optimal form in 2 lifts.
Anyway, the other main reason I recommended my program is so that you could lift with me. I think it would be helpful if you were to work with someone on a consistent basis (obviously doesn't have to be me). Anyway, think about it, and hopefully Danny can chime in with comments 2.0 to append my thoughts on the matter.
A big fellow once told me, "Everything works. Nothing works forever." Any of the above programs will work. Some programs are, yes, better than others, but any of the above is fine. Pick one, stick with it, and see where it takes you. Frankly, I think that of all of us, Chris needs the least help with consistency.
ReplyDeleteChris's technique on all three lifts is fine. His deadlifts are cleaner than most of us, and his bench technique isn't bad either. It's OK to be bad at a lift. Our bodies are all different.
The last note I will add to the program debate is that the biggest difference (in my eyes) between novice/intermediate/advanced programs is the time it takes to make gains. The longer the window, the more advanced the program. The shorter the window, the more "novice," but the faster you can make gains (if you can shelve your ego and stand to do a "novice" program). Looking at the programs from that lens, we can order the programs thus:
Program: Improvement Window
Starting Strength (Novice): Every workout
Starting Strength (Advanced Novice): Every other workout (1/2 week)
Texas Method: Every week
5/3/1: Every month
GVT: I have no idea. I've never done it.
Hopefully that gives you a better framework when thinking about which program to do. You already have Starting Strength, so get your hands on Practical Programming and read that too.
Technique being fine is one thing...being confident and KNOWING your own lift is completely another. When I say "good form" I am referring to someone who is confident in his personal technique and fully understands the weak and strong points that his personal style entails.
ReplyDeleteIt's one thing to have people constantly form checking you and telling you that you're good, but when it comes time to actually do the lift at a meet you have to know and understand every single millimeter of your own lift.
There is only one way to gain this type of understanding. Lift a lot. Yea...no shit, but heavy enough and with enough sets to force your body to find its natural equilibrium over the course of the block.
Chris, you can answer these questions better than any of us. But to say "technique is fine" is to sweep an issue that a lot of people don't want to look at, under the rug. It's not that simple. You should be your own harshest critic. You should be able to lift as effectively alone, as you do with others watching.
...but this is turning into a personal philosophy rant, so I'll end it here.
as kind of a final word on all this I would simply say this, Chris. Powerlifting is an individual sport, its you and just you under that bar. Ultimately every single thing that you do comes down to your personal decision. Who do you trust with criticism? the nice guy, or the nitpicking asshole (yea, that'd be me)? What gets through to you? How long do you like your workouts? How intense, etc, etc...
ReplyDeleteIt's an unending process of self discovery, and as long as you're open to that...to never being satisfied with what you are, you'll be fine.
If that's what you want of course.
Uh, what? No need to draw lines in the sand or take sides or whatever...
ReplyDeleteChris, we're not usually this dysfunctional.
When I say his technique is fine, I'm not sweeping anything under the rug. I actually think it's fine.
*shrug* I mean, I'm not "the expert."
ReplyDelete