*** MISC Strength Crew *** PT. 2

[Cheap5.0]

After a few more 5/3/1 waves I might run jugg method for awhile. I need to get my work capacity up a lot. I have seen logs where people will max after each month. IDK how its working for them that way though. I will need to research it more, buy the book, etc before running it.

Training max =/= real max. Its 10% off, then another 10% off that if i remember correctly... So yea a new max every macro (month), but its not your true max. The idea is to work well below your real max, then over time slowly go beyond it.

Used that yesterday actually got all my workouts for the next 4 weeks set

Although I don't know what accessories I wanna use..is there a list to chose from??

I just printed my next 3 cycles, hell yeah. And as far as i can tell, there is no way to modify the acc. lifts on that calculator, but you could just as easily scratch out what he has in there and fill it in with something else. The reps/sets would be the same.

I am doing BBB again since it worked so well, but this time i am doing pyramiding sets instead of sets across. Looks a little more interesting.

[TheProgressiveOne]

Training max =/= real max. Its 10% off, then another 10% off that if i remember correctly... So yea a new max every macro (month), but its not your true max. The idea is to work well below your real max, then over time slowly go beyond it.



I just printed my next 3 cycles, hell yeah. And as far as i can tell, there is no way to modify the acc. lifts on that calculator, but you could just as easily scratch out what he has in there and fill it in with something else. The reps/sets would be the same.

I am doing BBB again since it worked so well, but this time i am doing pyramiding sets instead of sets across. Looks a little more interesting.

Yeah kool I just meant what exercises can u add it as accessories?

[BobisMighty]

After a few more 5/3/1 waves I might run jugg method for awhile. I need to get my work capacity up a lot. I have seen logs where people will max after each month. IDK how its working for them that way though. I will need to research it more, buy the book, etc before running it.

Yeah I'm 2 days into it, and the first wave is all work capacity which is awesome. I like the auto-regulation in it, the changing of your training max from month to month. I think that's the key combined with the developing of work capacity early on in the program.

[Linzzz]

Sup brahs?

Update on my lifts. They are up SIGNIFICANTLY since the last 3 months.

Deadlifted 205 (could have pulled 225, if I didn't do a stupid rep scheme)
Push press 100
Strict press 85
Squat, still sucks at 165 FUUUUUU
front squat 130
Overhead squat 85
Snatch 65
Clean 85


I suck so hard at oly lifts

[TheProgressiveOne]

Sup brahs?

Update on my lifts. They are up SIGNIFICANTLY since the last 3 months.

Deadlifted 205 (could have pulled 225, if I didn't do a stupid rep scheme)
Push press 100
Strict press 85
Squat, still sucks at 165 FUUUUUU
front squat 130
Overhead squat 85
Snatch 65
Clean 85


I suck so hard at oly lifts

Nothin wrong with a 130 front squat bud...well done an keep up the hard work

[Linzzz]

Nothin wrong with a 130 front squat bud...well done an keep up the hard work

Yeah, I'm happy with it. It's pretty good for a female.

My back squat sucks though, I really just don't like them.

[cbad7676]

hurt my left wrist doing power cleans. not sure how bad just think i tweaked it but still pretty painful when wrist rotates laterally

[Linzzz]

hurt my left wrist doing power cleans. not sure how bad just think i tweaked it but still pretty painful when wrist rotates laterally

Using the hook grip?

[BobisMighty]

Yeah, I'm happy with it. It's pretty good for a female.

My back squat sucks though, I really just don't like them.

Strange since it's usually the other way around.

[Linzzz]

Strange since it's usually the other way around.

Back squatting puts SO much pressure on my back. FUUUUUUUUUUUUUU.

Front squatting is more comfortable for me, but from what I gather it's hard to increase your FS without back squats.

[ampUP11]

really? I don't think the book/program calls for that, rather, through each wave, you'll get a new training max for the next upcoming wave....if that makes sense

I just started and already can tell that I need to get my work capacity up...lol...

Yo B1G, where in NY you from? Tryin to find LI brahs in here...

[BobisMighty]

Back squatting puts SO much pressure on my back. FUUUUUUUUUUUUUU.

Front squatting is more comfortable for me, but from what I gather it's hard to increase your FS without back squats.

You have back issues, right? I think I remember you saying that. There's nothing wrong with focusing on your front squat in lieu of your back squat. Do you have oly lifting shoes?

edit: how do you make your bodyspace inactive?

[Linzzz]

You have back issues, right? I think I remember you saying that. There's nothing wrong with focusing on your front squat in lieu of your back squat. Do you have oly lifting shoes?

Eh, not really. At least not that I know of.

And no, I do not have Oly shoes. I would like to get a pair though. Do Wins make a pink and silver pair. Do they really make a big difference?

[BobisMighty]

Eh, not really. At least not that I know of.

And no, I do not have Oly shoes. I would like to get a pair though. Do Wins make a pink and silver pair. Do they really make a big difference?

Oh I thought you did. Maybe I made that up. I do that sometimes.

I have a pair of the VS Athletics ones. I have found them to make a difference for me. with my back and my knees. if it's a lot of pressure on your back, maybe back away from the max weight and just work developing your work capacity with the back squat. about 60% of where you're at now for sets of 10 for a while to get into the groove. concentrate on form.

[Linzzz]

Oh I thought you did. Maybe I made that up. I do that sometimes.

I have a pair of the VS Athletics ones. I have found them to make a difference for me. with my back and my knees. if it's a lot of pressure on your back, maybe back away from the max weight and just work developing your work capacity with the back squat. about 60% of where you're at now for sets of 10 for a while to get into the groove. concentrate on form.

I have Rotator cuff issues, feels bad man.


My form is pretty good, I think. I gotta get some updated vids. You think squatting low vs high bar makes a difference in that area?

[bryce126]

aye dudes and dudettes. just checking in and such. anyone going to Raw Unity?

[grace_ou]

Back squatting puts SO much pressure on my back. FUUUUUUUUUUUUUU.

Front squatting is more comfortable for me, but from what I gather it's hard to increase your FS without back squats.

zerchers...

[dirtyjerz]

So weak brahs, so fukking weak.

brb only did 335 3x3 on box squats today
brb could only power clean 245.

All that running I did definitely hurt my strength but I'm lean and mean now so let's see what happens after I start hitting the weights hard again.

[Linzzz]

Since a lot of you clean...and the oly lifting forum is pathetically slow.

Anyone want to critique?



I think my biggest problem is the shrug, and that's why I don't catch the bar high on my shoulders. FUUUUUUUUU Pulling from the floor is so awkward.

[memcop]

Last two months I've been on the bb for shoulder press due to the afore mentioned injury. Last night the racks were full so i went for the seated db, started at a modest 70, too light, 80, too light, 90, too light.....working sets are now at 100, a milestone and a personal record.

Changing it up between bb and db did wonders.

Linz, if youre getting a pump in your lower back, maybe some coaching from a squat enthusiast would help.

[bryce126]

Since a lot of you clean...and the oly lifting forum is pathetically slow.

Anyone want to critique?

I think my biggest problem is the shrug, and that's why I don't catch the bar high on my shoulders. FUUUUUUUUU Pulling from the floor is so awkward.

might be weird to say, but the weight looks too light to critique properly. With a heavier weight, you'd have to explode more off your toes and press your hips forward, and then tuck under the bar. Since the weight is light, you didnt need all that to get the weight up. For the pres portion, stagger your stance, and then straighten out once your elbows are locked.

but in general good, just try more explosion once the bar clears your knees.

[cbad7676]

Using the hook grip?

wrists not flexible enough for hook grip. and scared il snap em off.

[IrishMarc]

Since a lot of you clean...and the oly lifting forum is pathetically slow.

Anyone want to critique?



I think my biggest problem is the shrug, and that's why I don't catch the bar high on my shoulders. FUUUUUUUUU Pulling from the floor is so awkward.

Keep your arms straight and loose your lifting with them before you get to your second pull position.

Practice these drills

http://californiastrength.com/videos...video-part-one

http://californiastrength.com/videos...video-part-two

http://californiastrength.com/videos...deo-part-three

edit - if your also feeling squat in your back your doing it wrong.jpg, try get someone who knows what they are talking about to look at it.

[Linzzz]

might be weird to say, but the weight looks too light to critique properly. With a heavier weight, you'd have to explode more off your toes and press your hips forward, and then tuck under the bar. Since the weight is light, you didnt need all that to get the weight up. For the pres portion, stagger your stance, and then straighten out once your elbows are locked.

but in general good, just try more explosion once the bar clears your knees.

Thanks and the weight is very light. Next time I work on cleans, will report back with at least 90 pounds on the bar.

Keep your arms straight and loose your lifting with them before you get to your second pull position.

Practice these drills

http://californiastrength.com/videos...video-part-one

http://californiastrength.com/videos...video-part-two

http://californiastrength.com/videos...deo-part-three

edit - if your also feeling squat in your back your doing it wrong.jpg, try get someone who knows what they are talking about to look at it.

Thanks! strong links

[BobisMighty]

I have Rotator cuff issues, feels bad man.


My form is pretty good, I think. I gotta get some updated vids. You think squatting low vs high bar makes a difference in that area?

what are you doing for your rotator cuff? i personally like highbar, i don't know if one is easier on the back vs the other. you might want to check out the "so you think you can squat" video series.
they're long but worth it

Since a lot of you clean...and the oly lifting forum is pathetically slow.

Anyone want to critique?

[youtube]N5DFX_s5fJc[ /youtube]

I think my biggest problem is the shrug, and that's why I don't catch the bar high on my shoulders. FUUUUUUUUU Pulling from the floor is so awkward.

i agree with with that other 2 guys said.

[Linzzz]

what are you doing for your rotator cuff? i personally like highbar, i don't know if one is easier on the back vs the other. you might want to check out the "so you think you can squat" video series.
they're long but worth it






i agree with with that other 2 guys said.

I try do mobility work for it. Pass throughs, internal, external rotations..etc. Plus I regularly foam roll. I haven't quite figured out what exactly is wrong with it, but I did have some nerve impingement, I was seeing a chiropractor for a while. But chiropractors suck, they make you feel good but can't diagnose a problem. Ugh

Thanks for the videos too. I've seen another series by them, and these guys are legit. Subbed for later.

[sword_]

Oh hai Linzzz!

[Linzzz]

Oh hai Linzzz!

hai der. hows things?

[sword_]

hai der. hows things?

Busy, work, holidays, yada yada. Getting strong. Did 385x4 on squats on monday, then 405x2 which is nice considering I'm not competition ready at the moment.

[ZenBowman]

I've realized that no amount of foam rolling or self-done "soft tissue work" is anything close to a legit massage.

Luckily there is a place close to home that offers an excellent Thai massage (Nuad Boran) for $35/60 mins.

Hurts like crazy but this woman knows how to get the knots out. 2nd time was better than the first.

The day after the massage my hamstring flexibility increases drastically, can put my palms on the floor with locked out knees.