The Official PL Family Appreciation Thread: Part XI

[zmcdole]

That he was completely hating on westside/gear and all that. And that he was being cocky about being alpha and the best. He just seemed to be pissed with the state of powerlifting which alot of us are. World records being broken with iffy calls. Not being competitive with the Russians and other countries on a world level.

Listen to the interview on the Vegas Power Hour if you haven't already. He talks about that stuff. Very informing. He sounds like a cool guy who's fairly down to earth.

[arian11]

I'd say a lot of people could agree with the things he was saying. I just felt like he "padded" the book with lots of filler.
5/3/1 was like 100 pages of awesome.
Cube was 80 pages. 20 with the training info I was hoping for and 60 of material that had a good point but was poorly written.
It had more run on sentences than a 6th grade essay.

I like what he had to say about the current state of lifting and what a joke the world records have become.
I've pretty much been a Brandon Lilly nuthugger for the past 3-4 months, and really liked what he was putting out. But I was disappointed in the book. I looked forward to it for a while, and it def wasn't worth the 27 dollars.

I thought CBL was alot more filler than Cube. Haven't actually read 5/3/1, just know the program. Though it may have been cool to hear a big time lifter talk about that stuff, I don't think it should have been in the book.

Listen to the interview on the Vegas Power Hour if you haven't already. He talks about that stuff. Very informing. He sounds like a cool guy who's fairly down to earth.

Will listen to it when I get a chance.

[bmontgomery87]

I thought CBL was alot more filler than Cube. Haven't actually read 5/3/1, just know the program. Though it may have been cool to hear a big time lifter talk about that stuff, I don't think it should have been in the book.



Will listen to it when I get a chance.

I agree. Cube, to me, was more like a series of articles you'd find for free on the internet, with a little bit of training advice.
CBL was a lot of filler. But people weren't gonna pay 90 bucks for someone to tell them the simple version. They had to feel like they were really learning to justify the cost. CBL was/is insanely overpriced, IMO. Especially since I've seen DanG summarize it in about 4 sentences. I've read the whole book, and well, that was pretty much it.


link to brandon lilly on Vegas power hour? I'd like to hear.

[ChecksandGiggles]

Destroyed a 405 Front Squat today. Felt real good, been itching to have that under my belt and it turned out to not be that hard.

[bmontgomery87]

Destroyed a 405 Front Squat today. Felt real good, been itching to have that under my belt and it turned out to not be that hard.

strong front squatting. congrats on the PR.

[zmcdole]

I agree. Cube, to me, was more like a series of articles you'd find for free on the internet, with a little bit of training advice.
CBL was a lot of filler. But people weren't gonna pay 90 bucks for someone to tell them the simple version. They had to feel like they were really learning to justify the cost. CBL was/is insanely overpriced, IMO. Especially since I've seen DanG summarize it in about 4 sentences. I've read the whole book, and well, that was pretty much it.


link to brandon lilly on Vegas power hour? I'd like to hear.

here ya go: http://www.blogtalkradio.com/vegas-p...-brandon-lilly

[isaku900]

I agree. Cube, to me, was more like a series of articles you'd find for free on the internet, with a little bit of training advice.
CBL was a lot of filler. But people weren't gonna pay 90 bucks for someone to tell them the simple version. They had to feel like they were really learning to justify the cost. CBL was/is insanely overpriced, IMO. Especially since I've seen DanG summarize it in about 4 sentences. I've read the whole book, and well, that was pretty much it.


link to brandon lilly on Vegas power hour? I'd like to hear.

DanG hasn't said a word about CBL. you mean DTaps...

but other than that...continue with your opinion.

[MattIsBored]

Destroyed a 405 Front Squat today. Felt real good, been itching to have that under my belt and it turned out to not be that hard.

Strong front squat. Also on that note, any suggestions for dealing with sore wrists so I could start front squatting if you squat twice a week and bench three times a week?I have some cheap rogue fitness wrist wraps, would a stiffer/longer wrap alleviate the soreness?

[coachdeez]

Strong front squat. Also on that note, any suggestions for dealing with sore wrists so I could start front squatting if you squat twice a week and bench three times a week?I have some cheap rogue fitness wrist wraps, would a stiffer/longer wrap alleviate the soreness?

There shouldn't be much strain on your wrists if you rack the bar properly. Work on mobility in your lats and triceps and when you rack the bar make sure you're lifting your elbows and shoving the bar into your throat.

[MattIsBored]

There shouldn't be much strain on your wrists if you rack the bar properly. Work on mobility in your lats and triceps and when you rack the bar make sure you're lifting your elbows and shoving the bar into your throat.

Thanks and it makes sense my lats are extremely tight need to really mash them up good as well as the triceps.

[adamsz]

[youtube]3zOy1s21Isw#t=26s[youtube]

Tussin DM makes a ****ty pre-workout

Edit: Won't let me link it to 26s, jump to there for laughs

lol wtf... I've never seen anyone dump a bar that way before.

[ChecksandGiggles]

Strong front squat. Also on that note, any suggestions for dealing with sore wrists so I could start front squatting if you squat twice a week and bench three times a week?I have some cheap rogue fitness wrist wraps, would a stiffer/longer wrap alleviate the soreness?

Yeah, stretch lats, triceps, and wrists. And create as much tension in your upper back as you can while you're FSing. I usually pull my shoulders back and try to squeeze my elbows up and towards each other.

[LegosInMyEgos]

Destroyed a 405 Front Squat today. Felt real good, been itching to have that under my belt and it turned out to not be that hard.

programming tips please?

[kingscross]

Was bored, read Cube Method. Wasn't as bad as everyone was complaining like it was.

inb4 cube story brah

Cube story bro!

I promised myself I would hide in the crossfit division until talk of the "new and improved" cube method subsided right? What did I find in the crossfit division? Anything "new and improved" in the crossfit division?

(Repost from the MSC for anyone not on the MSC) - Interdasting article about a crossfitter who squatted every day for a month.

“Live to squat, squat to live.” This is the mantra for members of CrossFit Fredericton. And they take it seriously.

A few years ago, Anthony Bainbridge, owner of CrossFit Fredericton, had a conversation with Dave Lipson about an unconventional squat system he'd been using. Lipson had been squatting with heavy singles every day for more than a month. Bainbridge can’t recall the numbers with accuracy, but he remembers the dramatic effect the conversation had on him. “His squat went from 500 to 600 in a couple of months. Bench went up, deadlifts went up,” Bainbridge says. “I was skeptical, but intrigued.”

He went back to Fredericton and started to experiment by doing heavy singles in the back squats daily, but varied the approaches. “We looked at different percentages, sets, reps, rest between sets, frequency, time of day, before and after other work; every single protocol produced results,” he says. “The two most important variable were heavy and frequent.”

Bainbridge’s training as a power lifter has always called for multiple squat sessions per week. But after the chat with Lipson and the experiment, he created the “Daily Squat Program.”

“It’s four to five singles, building up to 90 percent of your max. The time to complete the sets can vary, but through testing we found that eventually people will literally change the weight and go without rest,” Bainbridge says.

The frequency varies, but most members manage to squat up to six times times per week. “Again, the only variables that matter are heavy and frequent,” he says.

Bainbridge says he has seen dramatic improvement. “My raw squat went from 425 to 495 at a bodyweight of 165 pounds in 61 days. Eventually, I was using 455 to 495 on a regular basis.”

He started with sets of 135x1, 225x1, 315x1, 365x1, 405x1 with rest taken as needed. “As I became more confident, I reduced my sets to 135, 225, 315, 405 and minimized rest. When I could change the weight and go, I started to reduce the sets again: 225, 315, 405. Eventually, I got to the point where I could put 405 on the bar and squat it cold any time of the day,” Bainbridge says.

Bainbridge’s personal success was also mirrored in his group. His small group, he says, “all reported significant results — 20 to 70 pounds in two to three months.”

He extended the program to the rest of the gym with similar success. “The only negative feedback we’ve received has been regarding our gym being closed on Sunday — therefore no squats.”

He knows the approach will have its critics. “Some people might argue with the program, saying there’s not enough volume, intensity, rest to cause stimulus and therefore adaptation,” he says.

But it worked in Fredericton, and Bainbridge credits confidence and technique.

“Most people fail max attempts because they are scared,” he says. “Put something heavy on your back everyday and confidence increases. Max attempts become casual. There’s no buildup, no fanfare; it’s just another lift.”

Repetition also helps technique. “When you squat once a week, a lot of little things never become consistent. The more you squat, the more the little things stand out, allowing you to experiment with very minor adjustments. Technique improves dramatically,” Bainbridge says.

Bainbridge is also sensing a recuperative characteristic of the squat. “There were days when workouts would leave me beat-up, sore, tired … In my head there was no way I’d be able to train, let alone squat heavy. But I’d come into the gym and put 135 on the bar. The first rep made me feel like I was going to implode; 225 would bring tears; 315 would feel better. And 405 would be easy,” he says.

“My theory is that heavy squats rewired the system,” Bainbridge says. “The aches would disappear.”

CrossFit Fredericton is willing to try new things to improve. So far, it’s working.

[HamburgerTrain]

Guys I tore my house down and built a Cube.

[bmontgomery87]

DanG hasn't said a word about CBL. you mean DTaps...

but other than that...continue with your opinion.

crap. my bad

[Drew23]

Guys I tore my house down and built a Cube.

Is such a thing even possible?

[bmontgomery87]

Is such a thing even possible?

Is your house on the Westside of town?
maybe on .531 acres?

[HamburgerTrain]

Is your house on the Westside of town?
maybe on .531 acres?

Yea. Coan/Phillipi road. Next to that bar, Dog Crap Training.

[Drew23]

Yea. Coan/Phillipi road. Next to that bar, Dog Crap Training.

The locals call it Smolov Square

[austin.j.taylor]

Guys I tore my house down and built a Cube.

Is your house on the Westside of town?
maybe on .531 acres?

Yea. Coan/Phillipi road. Next to that bar, Dog Crap Training.

The locals call it Smolov Square

slow clap.gif

well done gentlemen, I raise my cup of irish coffee to you.

[bmontgomery87]

The locals call it Smolov Square

I rented a 5x5 storage unit in that area.

[happylifter]

I rented a 5x5 storage unit in that area.

i considered that but heard there were madcows in the area

[ampUP11]

i considered that but heard there were madcows in the area

I heard that too, just go down to Bill Starr's place and he'll help you out though, last time he faced the madcows they tried to rippetoe off his foot..

[csday924]

I heard that too, just go down to Bill Starr's place and he'll help you out though, last time he faced the madcows they tried to rippetoe off his foot..

Stop talking about the madcows your scaring lil smolov jr.

[ShortDave]

Well I passed out in the gym for the first time. I was doing light overhead presses, something felt wrong so I racked it then I was on the floor shaking and people were asking if I was okay. The left side of my head hurt too.

So that was fun.

[getout87]

Well I passed out in the gym for the first time. I was doing light overhead presses, something felt wrong so I racked it then I was on the floor shaking and people were asking if I was okay. The left side of my head hurt too.

So that was fun.

Lesson learned: always go heavy.

[Drew23]

Stop talking about the madcows your scaring lil smolov jr.

He'll be fine if he sticks with his big brother Sheiko.

[ErickStevens]

I think I set a vodka and diet PR last night. Four hours of sleep too... Blah.

[Drew23]

Well I passed out in the gym for the first time. I was doing light overhead presses, something felt wrong so I racked it then I was on the floor shaking and people were asking if I was okay. The left side of my head hurt too.

So that was fun.

When doing overhead presses, remember to breathe.