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Old 03-26-2014, 01:56 PM    (permalink
bigbluedefense
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what's a max effort rep?
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Old 03-26-2014, 02:01 PM    (permalink
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what's a max effort rep?
Like, a one rep max. Or even a rep at the end of a set where it takes all of the available strength you have left to get the weight up. If you aren't used to exploding as hard as possible, it is really tough to turn it on and off.
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Old 03-26-2014, 02:12 PM    (permalink
bigbluedefense
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Like, a one rep max. Or even a rep at the end of a set where it takes all of the available strength you have left to get the weight up. If you aren't used to exploding as hard as possible, it is really tough to turn it on and off.
I don't think I've ever done that. I've always gone slow during reps, for every exercise. I thought you got more out of each rep by doing that?

It's gonna be hard to reprogram myself to go fast. Doesn't your technique slip up a little when you explode?
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Old 03-26-2014, 02:13 PM    (permalink
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I don't think I've ever done that. I've always gone slow during reps, for every exercise. I thought you got more out of each rep by doing that?

It's gonna be hard to reprogram myself to go fast. Doesn't your technique slip up a little when you explode?
Going slow is not smart at all. You want to be explosive.
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Old 03-26-2014, 02:14 PM    (permalink
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That said, if you are doing challenging weights - which you should be - your reps are going to be far from fast.
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Old 03-26-2014, 02:18 PM    (permalink
bigbluedefense
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I guess I'm not going slow. But I'm not going fast either. I don't feel like I'm exploding at least. I don't know it's hard to explain.

I'm definitely not going fast. I've seen people do 5 reps of squats in like 6 or 7 seconds.

I'll do 5 reps in probably 10 to 12? I never timed it.
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Old 03-26-2014, 02:24 PM    (permalink
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Go down in a controlled manner and then explode out of the hole. That's all the guidance I can really give. Don't get caught up on time. Really heavy sets of 3 would sometime take me a while to complete because I had to pause to get my breath right while standing.
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Old 03-26-2014, 04:11 PM    (permalink
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This is true of any movement. The eccentric phase should be slow/controlled and the concentric phase should be explosive while still in-control.

This is why in Westside programming (which is a well-regarded powerlifting philosophy) there are max effort days and dynamic effort days. On DE days you work on speed with lower weights, which helps on ME days when the weights are heavier.

On bench, let the weight down slowly and explode up. On DL, explode from the ground but come back down in a controlled manner. On squat, ease the weight downward and then explode up with power and speed.

It is best to practice this with sub-maximal weights. When things get heavy you might be trying to explode, but only move slowly. Because it's heavy.
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Old 03-27-2014, 08:50 AM    (permalink
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Today will be my first day working out since last Thursday :(
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Old 03-28-2014, 11:58 AM    (permalink
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Go down in a controlled manner and then explode out of the hole. That's all the guidance I can really give. Don't get caught up on time. Really heavy sets of 3 would sometime take me a while to complete because I had to pause to get my breath right while standing.
Thats all that needs to be said about weight lifting.
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Old 03-30-2014, 02:47 PM    (permalink
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Eating these peanut butter M&M's is OK right? I mean, Peanut Butter = Protein
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Old 03-31-2014, 03:13 PM    (permalink
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Eating these peanut butter M&M's is OK right? I mean, Peanut Butter = Protein
I believe this is accurate, yes.
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Old 03-31-2014, 03:38 PM    (permalink
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In other news I am cutting some fat which means I'm back to lowish carb eating. Dropped about 3.5 lbs. this week, hoping to get back down to about 200 before June.
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Old 03-31-2014, 09:17 PM    (permalink
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This rough rigid and dense 2.0 is working pretty well so far for me. I am in the gym less than 45 minutes, am sore the next day, and feel like if anything I am getting stronger despite dropping 10 pounds thus far, albeit a good bit of water (not doing keto atm though so carbs via oatmeal are still in play).
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Old 03-31-2014, 10:31 PM    (permalink
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Old 03-31-2014, 10:36 PM    (permalink
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I got him on bench.

Just kidding, that is ridiculous.
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Old 04-03-2014, 01:59 PM    (permalink
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I've been hitting the traps hard and I'm EXTREMELY stoked on how well they're coming in.
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Old 04-03-2014, 02:39 PM    (permalink
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I've been hitting the traps hard and I'm EXTREMELY stoked on how well they're coming in.
What exercises have you been doing for them? Traps, and shoulders in general, have always been the weakest points of my workouts.
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Old 04-03-2014, 02:42 PM    (permalink
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I've noticed my traps are getting bigger too. I've been doing deadlifts, power cleans, clean-and-jerks, etc.
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Old 04-03-2014, 05:59 PM    (permalink
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What exercises have you been doing for them? Traps, and shoulders in general, have always been the weakest points of my workouts.
I've just been doing shrugs a lot more, I do 4 sets of 12.. I shrug up and then slowly relax my shoulders again using the resistance of the weight.

I also do seated shoulder press using the SMITH machine.. except I place the seat a little in front of the bar, so therefore when I bring the bar/weight down it's right behind my neck, and explode upward.
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Old 04-03-2014, 06:15 PM    (permalink
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My elbows are fully healed. It's perfect running weather here now. I have a functioning car again to drive me places. TIME TO GET ****** RIPPED.
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Old 04-04-2014, 12:29 PM    (permalink
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Get it, bruh!
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Old 04-04-2014, 12:31 PM    (permalink
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My strength is flying up... feels good that I am getting it back quick after slacking so much
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Old 04-04-2014, 12:51 PM    (permalink
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Quote:
Originally Posted by BamaFalcon59 View Post
My strength is flying up... feels good that I am getting it back quick after slacking so much
It's pretty crazy how much better you feel.. it truly is. Energy, Stamina, etc..
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Old 04-07-2014, 10:49 AM    (permalink
BamaFalcon59
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BamaFalcon59 is kind of a big deal around here, people know him.BamaFalcon59 is kind of a big deal around here, people know him.BamaFalcon59 is kind of a big deal around here, people know him.BamaFalcon59 is kind of a big deal around here, people know him.BamaFalcon59 is kind of a big deal around here, people know him.BamaFalcon59 is kind of a big deal around here, people know him.BamaFalcon59 is kind of a big deal around here, people know him.BamaFalcon59 is kind of a big deal around here, people know him.BamaFalcon59 is kind of a big deal around here, people know him.BamaFalcon59 is kind of a big deal around here, people know him.BamaFalcon59 is kind of a big deal around here, people know him.
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So.... been trying to improve my explosiveness/vert. Was doing high box jumps today and paid the price on each of my shins.
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