ruckin
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Thank you my friend. I'm thinking around 315x8-10 should equal a 405 max. I'm really hoping/expecting to get that by May.
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That's what I would think, too. 315x8-10, 365x5 or 385x3 would make me comfortable with the attempt.
ruckin
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Is it too early to start thinking about my next blast? lol
I may or may not have recently acquired some golden nectar of the Gods that I may consider throwing in my next round, depending on how big I am by then.
I may or may not have recently acquired some golden nectar of the Gods that I may consider throwing in my next round, depending on how big I am by then.
This. If you fail to plan then you plan to fail. Nothing wrong with getting things lined up early.
I agree with ROB , its never to early [emoji4]
Go for push presses of you want to try them. They'll be a good break from pressing or a good compliment to another pressing day. A lot of the extra weight lifted is due to hip extension so it's not like your triceps will have to carry all the extra burden. Push press will have some carryover to your pressing also and seeing as you are an athlete, a little explosion in your pressing should have sport specific applications as well.
ruckin
Member
Yeah if I didn't play rugby I probably wouldn't be as interested in switching to push press, but the position I play requires almost the exact movement of a push press, only I'm lifting another large man into the air instead of a barbell lol.
Here's a lineout for those unfamiliar with the sport:
weighted chinup
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How often is this maneuver performed in a game? Is it common or done regularly?
If so I agree with doc. I can see the carryover being very strong. I know Zatsiorsky states that movement coordination is analyzed or considered to determine or decide exercise selection in strength and power sports and I believe for sport specific training there are additional considerations for choosing exercises / movement.
Ruck, if you are interested, I have a fantastic paper that discusses exercise specificity for sports and exercise selection for athletes and deciding movements with the most carryover for sport, etc. It isn't specific on what movements to do but discusses theory of what makes movements effective for carryover into sport. Let me know if you are interested, it is heavy on biomechanics which is out of my depth but it is incredibly useful.
Link below. The better you are with math the more you will get out of this. This is coming from someone who finds addition challenging.
BIOMECHANICAL BASIS OF STRENGTH TRAINING | Zatsiorsky | ISBS - Conference Proceedings Archive
ruckin
Member
Yeah man that paper sounds great, thank you for the link. Gonna read that tomorrow probably. Math is my strong suit so hopefully I'll get a lot out of it.
Lineouts happen roughly 10 or so times per game I'd say. It's very common. Not something a good player can afford to not be good at. I'm already pretty proficient at them just from my strict press strength but there's always room for improvement.
ruckin
Member
Push press: 225x8,7,4
Squat: 380x6x4
Bench: 275x8,8,10
Deadlift: 430x5x3
Incline curls: 40sx12,4,3,3,2 (rp)
Face pulls: 160x12,4,2 (rp)
So I finally did my first push press. Technique was all over the place though. I guess like any brand new movement it will take some getting used to. The reason I got so many more on my first set than my third was that at first I was doing more of a jerk kinda motion, and on my last set I was keeping my heels flat on the ground throughout the whole movement... I just need to research how to properly perform the movement and perfect my technique.
Anyways, squats went great as usual. Only 20 lbs away from 400! I estimate that I'll be good for a 500 squat once I reach roughly 405-420 on these work sets. As for deads, they felt great today. I like 3x5 much better than 4x5. I feel like the forth set was a little too much for me to handle right now, so I'll stick to 3 for a while and work my way up to higher volumes over time. I felt like I could've gotten 10 on the last set but I'm sticking to RPE 7 or less on the advice of you guys.
Looking forward to practicing push presses more on Friday.
Squat: 380x6x4
Bench: 275x8,8,10
Deadlift: 430x5x3
Incline curls: 40sx12,4,3,3,2 (rp)
Face pulls: 160x12,4,2 (rp)
So I finally did my first push press. Technique was all over the place though. I guess like any brand new movement it will take some getting used to. The reason I got so many more on my first set than my third was that at first I was doing more of a jerk kinda motion, and on my last set I was keeping my heels flat on the ground throughout the whole movement... I just need to research how to properly perform the movement and perfect my technique.
Anyways, squats went great as usual. Only 20 lbs away from 400! I estimate that I'll be good for a 500 squat once I reach roughly 405-420 on these work sets. As for deads, they felt great today. I like 3x5 much better than 4x5. I feel like the forth set was a little too much for me to handle right now, so I'll stick to 3 for a while and work my way up to higher volumes over time. I felt like I could've gotten 10 on the last set but I'm sticking to RPE 7 or less on the advice of you guys.
Looking forward to practicing push presses more on Friday.
At this point I'd say it's between you and Rob on who gets the 4/5/6 plates b/s/d first. I think I'll hit the squat and bench before the year is over though.
An estimated 430x10 should put you around 555-565 max in my experience. Cutting back to 3x5 was a good call, too.
I'm doing my second push press session tonight, I think I'll use 200, which will be the most I've ever pressed overhead. I believe I have 5x5 plus an AMRAP on the agenda for tonight.
An estimated 430x10 should put you around 555-565 max in my experience. Cutting back to 3x5 was a good call, too.
I'm doing my second push press session tonight, I think I'll use 200, which will be the most I've ever pressed overhead. I believe I have 5x5 plus an AMRAP on the agenda for tonight.
ruckin
Member
Weight this morning was exactly 260 after peeing. I just remembered I haven't updated my weight in a while.
Push presses seem to be the new cool thing to do lol. I like them though, it's always fun when you can use more weight on something.
Yeah I'd say mid-high 500s sounds about right. Sunday when I plan to hit 495x5 should give a more accurate depiction of where I am. Maybe I should deadlift fresh one day (not after squats) to see what I can really do.
Push presses seem to be the new cool thing to do lol. I like them though, it's always fun when you can use more weight on something.
Yeah, you could just reverse order everything. Deadlift, bench, squat and push press. I forget you're doing sets of eight on squat first, that would knock my deadlift down by decent amount. It's harder to judge under these circumstances. Like you said, how you feel with 495x5 will be more telling.
ruckin
Member
Power clean: 240x1x10
Push press: 225x7,7,8
Squat: 315x5x2
Incline press: 225x8,8,10
Chin ups: 268x5x5
GHRs: bwx9x3
Db Shrugs: 85sx17,17,20
Power cleans went better than last week, but still weren't great. I'll probably stay at 240 again next week. Push presses were good though, I felt a lot more comfortable with them this time.
I went light on squats intentionally. I think I'm gonna do that from now on for this particular workout. If I can go light for recovery once a week and add 5 lbs each of the other two workouts consistently than I'll be very happy with that. I was happy to get 10 on my last set of inclines with 225 too. All around a solid workout.
Push press: 225x7,7,8
Squat: 315x5x2
Incline press: 225x8,8,10
Chin ups: 268x5x5
GHRs: bwx9x3
Db Shrugs: 85sx17,17,20
Power cleans went better than last week, but still weren't great. I'll probably stay at 240 again next week. Push presses were good though, I felt a lot more comfortable with them this time.
I went light on squats intentionally. I think I'm gonna do that from now on for this particular workout. If I can go light for recovery once a week and add 5 lbs each of the other two workouts consistently than I'll be very happy with that. I was happy to get 10 on my last set of inclines with 225 too. All around a solid workout.
You feeling any EQ hunger effects yet??
In the past my heavy lifts have alway been a bit odd. The first time I hit 4 plates in on bench I could only do 365 for 2 and 385 for 1. I suppose it was just the way I trained. I was like for a long time on squats. I could only do 405 for 2 but I could still hit 455 for 1. I know I'll be at a 4 plate bench and 5 plate squat by April. DLs I'm a bit weary about for 6 plates.
That is odd for having a BB background, seems like it'd be the opposite. Maybe you've had PL in your blood this whole time.
Leading up to my six plate pull I hit 495x8, 540x4-5 and 570x2. For me to hit 405 bench I think I'd need 365x5 or 385x2-3. When I hit a 500 squat with wraps I'd hit 455-460x3-4 with wraps, so I assume it'll be similar to hit it raw.
No way could I have hit 495 by 8. I hit 495 for 2 and 545 x 1 lol
