This Week in the O35 (pics/vids)

[Bando]

Nice work as always Flex!

DiscDoggie that's the kind of pic that will one day be stolen and used as someone elses AVI - On that day you will know that you have arrived

[discdoggie]

Nice work as always Flex!

DiscDoggie that's the kind of pic that will one day be stolen and used as someone elses AVI - On that day you will know that you have arrived

Porn star status/10

[ntrllftr]

Porn star status/10

New avi is Dynamite!!!!

[Getsum]

New avi is Dynamite!!!!

x2, looking good DD!

[DougHolland]

Porn star status/10

You are my new Idol DD! Keep Rocking Girl!

[D2rmind]

My weekend as OV35'er . . . vid angle not greatest for criteria but I do know I clearly need to be more explosive on the bench and not pause outta the hole when squatting.



I noted sometimes the annotations don't show in the embedded (IPhone App) so here are the stats just in case.

Unequipped PL - 1st Place Women's Overall

BWT@161.2 - Total 843.26 (380 Kilos) with 8 of 9 Good Lifts.

Squat
259.04 (117.5 Kilos) / 275.58 (125) / 297.62 (135)

Bench Press
170.86 (77.5) / 181.88 (82.5) / 192.90 (87.5) last no good

Dead lift
308.64 (140) / 341.71 (155) / 363.76 (165)

Also per request face blurring masks deployed courtesy of youtube advanced edit.

Great Job . Impressive numbers on those lifts!

[LisaSkinnoble]

Gained some ground on squats today. Not a new 1 rep max, but a new max triple at 4 plates with no belt or wraps.

First time almost 20 years I've even attempted more than a single at 4 plates without a belt.

Happy as phuck.

Very strong! Nice and deep. Great stuff!

[beatha]

^Agreed Great Squats Flex.

Great Job . Impressive numbers on those lifts!

Thanks D2rmind

[-=FLEX=-]

Nice lift man!

Nice work.

Nice work as always Flex!

Thanks guys.

. Beast.

Very strong! Nice and deep. Great stuff!

^Agreed Great Squats Flex.

And a special thanks to the ladies.

[cmg1976]

PRILEPIN TABLE

During the 60s and 70s, Soviet sport scientist A.S. Prilepin collected data from the training logs of more than 1000 World, Olympic, National and European Olympic Weightlifting champions. He then fused his findings in a very simple table named after himself.



First things first. The basics. Let’s define intensity. It is the % of the maximal weight one can do for one rep (1RM). If you can lift 100 pounds one time for a given exercise, then lifting 70 pounds is defined as 70% intensity. You will also notice on the table that sets of more than 6 reps are NOT performed. They induce too much fatigue, and are obviously counter-productive for strength gains.

You might think, “So how does one use the table? There are no guidelines for ramping up or down.” You are absolutely right. And to be honest, I don’t know myself which is why I have e-coaches that help and mentor me. As Dan John wrote in his book “Never Let Go,” even coaches need coaching. I don’t know everything and I don’t ever want to come across as an internet guru.

One of my coaches basically grew up living and breathing the Chinese System of Olympic Lifting, which is heavily influenced by the Soviet system. Lucky me, I crossed paths with him in the webz. At any rate, he explained to me via an actual e-mail below how to use the table (And, yes, he writes and speaks English very well):

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“Volume within LOGICAL intensity is KEY.

You CANNOT, go high volume and high intensity. Only Crossfitters believe in that rubbish while they're doing 15 reps of a push press thinking they're intense cuz they leave sweat on the floor and are panting like a gassed out cockroach. You need to plan your intensity and prepare for your athletes peaks and drops.

You need to work that volume. The Prilepin table does well in phase 3 and 4. I wouldn't use it in phase 1 and 2 though.

Then from here, you can see if the athlete need phase 1 and 2 anymore. If they're very consistent, they'll skip phase 1 and 2. If they're still iffy in the technique, confidence not there yet, just plan maybe 1 week of phase 1 and 1 week of phase 2. Most of time spent, is spent in phase 3 and phase 4. They'll cycle this at least two times, for newbies to drill confidence and technique.

After at least TWO cycles, you'll start switching things around a bit. Phase 4 will be used for 2-3 weeks and phase 3 will be used for 1 week. So if you're on {I purposely deleted the evil word that could get me deported, use your imagination as to what he is referring to }, you can get away with as much as 6 weeks on phase 4 and 1 week on phase 3. I'm assuming you don't plan to go {I purposely deleted again}, and at your age, 2-1 would be best. 2 weeks phase 4, 1 week phase 3. If you're a lifter that works better with volume, then stick with phase 2 to phase 3. This all depends on the lifter. Everything is extremely dependent on the lifter's ways. Experience will help teach that.

Abadjiev of Bulgaria would never take athletes with bad technique back in the day. What they DON'T tell you is his former lifters all went through years of high volume training BEFORE they joined him. Papers about the Bulgarian method never explained the role of previous phases they went through. It's far easier to market a method that is quick and "simple", without going through the preparation phases.

Trying to do that is like trying to join the elections with your dog and your mom as your supporters. It's never going to work. It may sound good in your ears for the first few days, before you realize the stupidity of what you're trying to achieve.

After ABOUT four cycles, you would've understood this athlete with much greater depth than ever and then you can start with a 3-1 system. Where 3 weeks, you're going hard, where they're attempt to PR in every movement you select, whether in repetitions, sets, how easy it felt, weight, anything at all. Then 1 week, they'll go back to sets of 3-5 for the classic lifts and 8-10 for the strength movements. This way, you build the base again for the next 3 weeks.”
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(BTW, for the record, he has nothing against crossfit. In fact, he makes a living training crossfitters in real life in the Cayman Islands where he recently migrated to. He just has a habit of speaking his mind.)

At any rate, this month per my coach’s recommendation, I’m basically doing a cycle of Intensity Zone 3, followed by a week of Zone 4. This week I have been doing 5 sets of 2-4 reps, 80 – 89% 1RM.









A Bit of Side Note.

The table was based on a study of Olympic Lifters. However, it is quite applicable to Powerlifting and strength training. Prilepin’s guidelines are widely used in the Powerlifting circles, and that’s simply because they work.

In fact, I just finished reading “The Westside Barbell Book of Methods” by the great Louie Simmons, whose impressive lifters and amazing Westside System are responsible for breaking multiple PL records, one after another…I highly recommend this book. Louie’s Westside was influenced by Prilepin as well. Actually, on page 22 of Louie’s book: “AS Prilepin research in determining the optimal training loads by intensity zone and number of lifts per workout is the foundation of training at Westside.”

Moreover, when I first looked at the Prilepin Table, my inquisitive engineering mind quickly went to work, “Wow. This looks like it may have influenced popular training methods like 5 x 5 and 5-3-1.” So I asked around the Powerlifting circles, and sure enough it does:
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“Sheiko routines make use of it, but are a bit more complicated than just sets across. Hepburn routines match it pretty closely, although I doubt Dough ever heard of Prilepin when he was coming up with his routines. Westside Barbell follows Prilepin's table. Smolov and Smolov Jr do, except they're way above the recommended volume, which is why most people can't handle them for very long. Texas method fits fairly well, with the 5x5 being at the upper limit of allowable volume for the 70-80% range, and the max fitting the 90% range. The John Christy 5/3/1 fits very well, although he doesn't use percentages when describing his routine.

Starting Strength doesn't quite fit. We can assume that someone doing 3x5 is working in the 80-90% range, so the total volume is right, but 5 is too many reps. But beginners will often do more reps at any given intensity than more experienced lifters.

Prilepin's table doesn't describe ramping sets very well. There's an attempt to do so with some math herehttp://ambesc.com/lifting/prelipins.pdf. I believe Urban's used something along those lines. If you follow it, then Prilepin's table does fit with the Bill Starr 5x5 very well. Actually, it also means that the Wendler 5/3/1 fits roughly with Prilepin's table as well. But Prilepin's table was based off of empirical data, and whether it's reasonable to use math so it can describe ramping sets without any empirical data I don't know. But if the results coincide with routines that are known to be good it does suggest that doing so is reasonable.

One thing to note is that some powerlifting routines use a lower number of total reps for above 90% work, the reason being is that the powerlifts are slower lifts and have both eccentrice and concentric parts (as compared to the Olympic lifts, which is what Prilepin had in mind). I think something along these lines may be the case in other examples where things don't quite fit with Prilepin's table. Prilepin's table was meant for the Olympic lifts, so when other lifts are concerned things don't always fit exactly. This is especially true when someone has enough experience to know when they'll benefit from doing something that doesn't quite fit with the guidelines.

All that being said, for those of us with less experience than Bill Starr or Wendler, I think Prilepin's table is a fantastic resource. It can be a guideline for assistance work to go with another routine, or it can be the basis of a routine on it's own. One thing I'd like to see, though, is Prilepin's table combined with frequency guidelines.”
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So there you have it. It’s always good to know something about our Iron Heritage.

Lastly, CONSISTENCY is the key. Don’t jump around from routine to routine. Pick a well-known and proven program like a 5x5 or 5-3-1, plug the numbers in, follow it to the “T,” and reap the awesome gains.

This entire post is awesome and I'll be reading it more than once. Thoroughly impressed by the depth and scope of your knowledge and I appreciate how much you share!

[fittofattofit]

Gained some ground on squats today. Not a new 1 rep max, but a new max triple at 4 plates with no belt or wraps.

First time almost 20 years I've even attempted more than a single at 4 plates without a belt.

Happy as phuck.

Flex --- it's not just that you are shifting such a huge amount of weight, it's that you do it with such great form and make it look so effortless. I would love to rep my 225s like that.

Porn star status/10

^^^^^^ this!

I don't know why more women don't train with weights .... you look great!

[billb7581]

Thans for the kind words everyone...

Finally got back to some light squatting last night knee feels good, I bought one of those neoprene braces to put around it and I had no trouble.... bad news is I hit a wall with everything else.... I've been at it pretty hard for 10 weeks now, going to rest and recoup and start out fresh Sunday.

[Getsum]

Goofing off in the garage between sets. If you look really close you can almost see a bicep!







Please forgive the goofing a$$ poses, I have absolutely no idea how to flex right.

[RockyCapone]

here is my wife's collage

fark!!!! Nice!!!!

[jdtemple]

I gotta admit, I have been copying Flex's pause in the hole (with a LOT less weight).

[DougHolland]

Goofing off in the garage between sets. If you look really close you can almost see a bicep!





Please forgive the goofing a$$ poses, I have absolutely no idea how to flex right.

Dude. You got some great shoulders there! Wide up top means Beast! Good job Brotha.

[frozensparky]

Just got back from our trip to Vegas and thumbed thru the last couple of pages. Too many pics and videos to single out but it looks like everybody's hitting it hard. I'm excited to hit chest hard tomorrow after a much needed rest period (healed up some injuries ). Here is a pic of myself and te soon to be Mrs sparky down on Fremont street

[DougHolland]

Just got back from our trip to Vegas and thumbed thru the last couple of pages. Too many pics and videos to single out but it looks like everybody's hitting it hard. I'm excited to hit chest hard tomorrow after a much needed rest period (healed up some injuries ). Here is a pic of myself and te soon to be Mrs sparky down on Fremont street

Looks warm Bro. I bet you hate going back to the cold. Your arms are big! Keep up the good work.

[thepower]

Tuesday's Push workout this week

[thepower]

Monday's Leg workout. We worked some kettlebells into the mix and loved the change of pace. The double swings I did with the 60's was killer, loved the affect it had on the entire posterior chain.

[thepower]

[QUOTE=frozensparky;1022003393]Just got back from our trip to Vegas and thumbed thru the last couple of pages. Too many pics and videos to single out but it looks like everybody's hitting it hard. I'm excited to hit chest hard tomorrow after a much needed rest period (healed up some injuries ). Here is a pic of myself and te soon to be Mrs sparky down on Fremont street

good pic! we love Vegas as well

[Sen8or]

great pic Sparky.

PR for me today on deadlift 114.5kgs (252lbs)



reps 1,2,3 & 5 were ok, rep 4 was a little funky, knee felt weird during the 3rd rep, think this put me off for the last 2, but I'm claiming it. Standard overhand grip, no straps, belt, chalk etc. So stoked

[DougHolland]

great pic Sparky.

PR for me today on deadlift 114.5kgs (252lbs)





reps 1,2,3 & 5 were ok, rep 4 was a little funky, knee felt weird during the 3rd rep, think this put me off for the last 2, but I'm claiming it. Standard overhand grip, no straps, belt, chalk etc. So stoked

Great job on the PR! Back was flat.

[bustasinclair]

Shameless self promotion......finally matched my personal best on deadlifts. My 6th plate in my home gym is about 2" in diameter smaller than olympic plates.....doesn't look as cool. I should go buy a few plates next week since I actually need them now

585 x 1

[-=FLEX=-]

585 x 1

Solid work Matt.

[Getsum]

Shameless self promotion......finally matched my personal best on deadlifts. My 6th plate in my home gym is about 2" in diameter smaller than olympic plates.....doesn't look as cool. I should go buy a few plates next week since I actually need them now

585 x 1

My second 45# plate is like that, smaller diameter but fatter.

I saw this in your journal, incredible pull man!

[bodyhard]

Shameless self promotion......finally matched my personal best on deadlifts. My 6th plate in my home gym is about 2" in diameter smaller than olympic plates.....doesn't look as cool. I should go buy a few plates next week since I actually need them now

585 x 1

There is no shame in posting a PR man what the f'ck is wrong with you?

How much you weighing now?

[Sen8or]

Awesome lift. The Mrs was mirin too

[induced_drag]

Shameless self promotion......finally matched my personal best on deadlifts. My 6th plate in my home gym is about 2" in diameter smaller than olympic plates.....doesn't look as cool. I should go buy a few plates next week since I actually need them now

585 x 1
.

Just plain awesome! Very cool!!!

[bustasinclair]

Solid work Matt.

Thanks Jim!

My second 45# plate is like that, smaller diameter but fatter.

I saw this in your journal, incredible pull man!

Thanks Bro! Looking at the vid, I guess it's only about 1" in diameter smaller, but I hate it....I also hate that this bar has zero flex. I'm thinking about dropping the $400 on a true deadlift bar. I have the website bookmarked.

There is no shame in posting a PR man what the f'ck is wrong with you?

How much you weighing now?

Oh you know man, sometimes I feel like I post too many vids and shiit. I weighed this morning at 214.8. I imagine I'll be adding some weight very soon as I increased my carbohydrate macros dramatically this week.

Awesome lift. The Mrs was mirin too

Thanks man! She gets almost as nervous as me

Just plain awesome! Very cool!!!

Thanks ID! I'm thinking you'll be back to 6 plates very soon