The Official Powerlifting and Strongman Family Appreciation thread: Part XVI

[JamesW129]

For Fam:

All LiftingLarge.com Branded Items are 20% off
Sale Starts 8/22/14 and ends 8/28/14*

Use discount Code
LLLD

This code isnt working for me

[adamsz]

Anyone have any sleeping aids they like to use? Tried melatonin before with mixed results, but the past week or so it seems like I'll wake up at 4 AM and just never go back to sleep.

I've tried everything - melatonin, Theanine, benedryl, booze, ZMA, that stuff in CO, meditation etc but seriously the only thing that works for me is ******. TFW major insomniac, it sucks. I get a script for like 2 pills a week, so the other 5 days I'm usually up till like 4-6am and a
Complete Zombie the next day if I have to get up at a normal hour.

[darren.dugan]

This code isnt working for me

Worked for me. You're trying it on just LL branded stuff, right?

[happylifter]

I've tried everything - melatonin, Theanine, benedryl, booze, ZMA, that stuff in CO, meditation etc but seriously the only thing that works for me is ******. TFW major insomniac, it sucks. I get a script for like 2 pills a week, so the other 5 days I'm usually up till like 4-6am and a
Complete Zombie the next day if I have to get up at a normal hour.

well if your a zombie when you have to be up at normal times its your sleeping pattern thats fuked try cutting the caffeine out and switching off all tv's phones/laptops 30-60 mins before bed and get into a actual routine rather than oh i dont have to be up tomorrow lets stay up real late because i can

[psychodiver9]

Worked for me. You're trying it on just LL branded stuff, right?

This. Gonna order my elbow sleeves!

[JamesW129]

Worked for me. You're trying it on just LL branded stuff, right?

Ahh no..was trying to order a hip circle

[308smk]

wat


Did you get my suit alteration answer a couple pages back?

No I didn't see it, I'll go back and dig it up, thanks.

[Smashiin]

damn feels like i got hit by a mac truck.

[isaku900]

damn feels like i got hit by a mac truck.

feelz

[PanzeR-]

I've tried everything - melatonin, Theanine, benedryl, booze, ZMA, that stuff in CO, meditation etc but seriously the only thing that works for me is ******. TFW major insomniac, it sucks. I get a script for like 2 pills a week, so the other 5 days I'm usually up till like 4-6am and a
Complete Zombie the next day if I have to get up at a normal hour.

get a job where you work night shift

well if your a zombie when you have to be up at normal times its your sleeping pattern thats fuked try cutting the caffeine out and switching off all tv's phones/laptops 30-60 mins before bed and get into a actual routine rather than oh i dont have to be up tomorrow lets stay up real late because i can

this

[Railingz]

Does anyone else hate deloads? I've always struggled with them as I go to light and feels a total waste of time then come back after a deload and feel weaker. I've taken a step out of beyond 531 which I'm currently on where I do the same weight as my 5s week just limit for 3 reps. First time trying it so eager to see how I feel after the deload, but I defiantly think I need to have heavier weights on my back as to not get out of rhythm.

[UberAlles]

Scheduled deloads are stupid as **** imo, just deload when u feel burnt out or beat

[psychodiver9]

Scheduled deloads are stupid as **** imo, just deload when u feel burnt out or beat

Could not disagree more. Why let you're body get to that point when you can prevent it. That's like saying don't stretch and do mobility work unless it's a problem

[Jeramey8]

Could not disagree more. Why let you're body get to that point when you can prevent it. That's like saying don't stretch and do mobility work unless it's a problem

I kind of agree with this. I NEVER Deload. And I feel like I'm always hit by a truck every morning. I think it's logical to Deload on a scheduled basis that way you're deloading when fresh and not extremely beat up. Because you get beat up, Deload, get beat up again.

With that being said, I'm going to be adding scheduled deloads

[CooCooCaChoo]

No deloads in a war zone brahs

[mitten]

U should either program better where u don't need deloads or be certain ur overreaching so they serve a purpose.

[michael_xyz]

Does anyone else hate deloads? I've always struggled with them as I go to light and feels a total waste of time then come back after a deload and feel weaker. I've taken a step out of beyond 531 which I'm currently on where I do the same weight as my 5s week just limit for 3 reps. First time trying it so eager to see how I feel after the deload, but I defiantly think I need to have heavier weights on my back as to not get out of rhythm.

I think with 5/3/1 it's a good idea, if you feel perfectly fine, to do it every two "3 week blocks" so you do 6 weeks, then 1 week deload. Depends, of course, but I think every 3 weeks can be a bit much depending on how much you do.

With RTS/RPE I haven't taken a deload in quite a few months now. Will be doing so soon just because gym is renovating and so closed for a week.

I think planned deloads are fine if the routine calls for it and it works for you. You can argue if you feel really beat up then it's too late. I think as you lift for longer it's better to go by feel as you'll know your body better than a cookie-cutter routine but till then, it's fine.

[psychodiver9]

U should either program better where u don't need deloads or be certain ur overreaching so they serve a purpose.

Like programming deloads? This sport is pretty brutal on the body. Time off of heavy weights is a must IMO. Especially as you get older

[308smk]

Just my two cents, but programmed deloads are for the week before the meet. There's almost no reason to deload for an entire week if you're a 18-30 year old male in decent physical condition, 2-3 lighter/off days is plenty.

The reason you feel beat up is because your work capacity is probably ****, your technique or mobility might be **** and its causing damage, you're mentally fatigued because you're lifting on nerve, etc.

Just because you feel like ****, doesn't mean you can't perform. Ive hit PRs on days where I'm stumbling into the gym and take 30 minutes to get warmed up.

[Railingz]

I went in there and did the same weights I was working with on my 5s week. However stopped at 3 reps for each set. I didn't go low weight on my accessory work but cut the volume. Got a good pump, got to work on my squat form whilst belt-less but still feel like I had a productive workout. When I used to go super light on the deload I felt like I had wasted my time rather than it being productive.

Hopefully I've found what works for me. I am going into the 3 month strength challenge from beyond 531, so that's why I felt it was a good time to deload plus my joints have been getting really achy recently.

[psychodiver9]

Just my two cents, but programmed deloads are for the week before the meet. There's almost no reason to deload for an entire week if you're a 18-30 year old male in decent physical condition, 2-3 lighter/off days is plenty.

The reason you feel beat up is because your work capacity is probably ****, your technique or mobility might be **** and its causing damage, you're mentally fatigued because you're lifting on nerve, etc.

Just because you feel like ****, doesn't mean you can't perform. Ive hit PRs on days where I'm stumbling into the gym and take 30 minutes to get warmed up.

1 I'm not in that age range
2. I never said it had to be an entire week
3. If you Deload before a meet because it's optimal foray performance why wouldn't it be beneficial at other times? Just because you can perform doesn't mean it's optimal

[PanzeR-]

Does anyone else hate deloads? I've always struggled with them as I go to light and feels a total waste of time then come back after a deload and feel weaker. I've taken a step out of beyond 531 which I'm currently on where I do the same weight as my 5s week just limit for 3 reps. First time trying it so eager to see how I feel after the deload, but I defiantly think I need to have heavier weights on my back as to not get out of rhythm.

Try deloading by reducing volume instead of reducing weight. What you are suggesting would be along those lines.

[Railingz]

Try deloading by reducing volume instead of reducing weight. What you are suggesting would be along those lines.

Exactly what I did today. It felt a lot better.

[michael_xyz]

I usually do it more if an old injury starts flaring up or something of that nature.

But, who cares, just do it if you want? It's rather hard to find what's optimal, but if it works then that's good enough in most cases.

[jsullivan93]

Calling out Arian (or whomever may have input):

A few pages ago you seemed to be making a case for powerlifters moving towards a flat soled shoe that is more stable than a chuck in response to some people posting about the power shoe. Some people were arguing for oly shoes being the end all be all on squats, but I'm interested if you would care to expand upon your thought.

I'm considering experimenting with an Inov-8 rock climbing shoe (Bryce Lewis wears them) because I recently picked up a pair. They have a velcro strap for a secure fit, and a hard flat sole. I will definitely be deadlifting in these, but I'm also playing with the idea of using a more "medium" stance on back squats and trying them out. I generally squat close stance, medium bar position, in romaleos.

http://www.theclymb.com/show-product...footwear%2F331
^these are the shoes I got


Anybody have thoughts?

[FrmrHoss]

Does anyone else hate deloads? I've always struggled with them as I go to light and feels a total waste of time then come back after a deload and feel weaker. I've taken a step out of beyond 531 which I'm currently on where I do the same weight as my 5s week just limit for 3 reps. First time trying it so eager to see how I feel after the deload, but I defiantly think I need to have heavier weights on my back as to not get out of rhythm.

Yea, I never liked doing deloads and that first week "back" almost always totally wrecked me.

[Hamzzza]

Try deloading by reducing volume instead of reducing weight. What you are suggesting would be along those lines.

this


doing a 3-4 days deload with just reduced volume is GOAT for me

[isaku900]

When I used to program deloads every fourth week, the third week was almost always an overreaching week and programming was aimed at mini-peaks/overreaching followed by the deload. That way deloading almost always forced some sort of compensation and I always felt stronger after a deload.

If you're not overreaching on your wave before the deload I can absolutely see coming back and feeling weaker. You weren't training hard enough for a deload to make sense.

Now I deload once very 6 weeks or so, and its usually more of an underload than a full no-weight deload (ala before a meet). I still overreach on that last week or deload when my joints are screaming at me and 2,000mg of advil isn't doing anything.

[arian11]

Calling out Arian (or whomever may have input):

A few pages ago you seemed to be making a case for powerlifters moving towards a flat soled shoe that is more stable than a chuck in response to some people posting about the power shoe. Some people were arguing for oly shoes being the end all be all on squats, but I'm interested if you would care to expand upon your thought.

I'm considering experimenting with an Inov-8 rock climbing shoe (Bryce Lewis wears them) because I recently picked up a pair. They have a velcro strap for a secure fit, and a hard flat sole. I will definitely be deadlifting in these, but I'm also playing with the idea of using a more "medium" stance on back squats and trying them out. I generally squat close stance, medium bar position, in romaleos.

http://www.theclymb.com/show-product...footwear%2F331
^these are the shoes I got


Anybody have thoughts?

Yea, I wonder how close your stance would have to be so that you are pushing straight down. Because if you go wide and spread the floor, you may start turning the shoe over. But it is 0 differential and has the metatarsal strap, so it could be an improvement over most flat shoes people use for squatting.

[zmcdole]

When I used to program deloads every fourth week, the third week was almost always an overreaching week and programming was aimed at mini-peaks/overreaching followed by the deload. That way deloading almost always forced some sort of compensation and I always felt stronger after a deload.

If you're not overreaching on your wave before the deload I can absolutely see coming back and feeling weaker. You weren't training hard enough for a deload to make sense.

Now I deload once very 6 weeks or so, and its usually more of an underload than a full no-weight deload (ala before a meet). I still overreach on that last week or deload when my joints are screaming at me and 2,000mg of advil isn't doing anything.