Excellent Thread for Motivaton so far!
I gotta say, there is definitely something to be said for having the crew here supporting and driving you to hit a weight. At first I thought it wouldn't help much (in my journal), but a few of my buddies that really get me amped and call me out to reach a weight have helped tremendously. Tim (nwskier) and Piero (Wabeer) in particular are always pushing me, and I can hear their voices in my head when I lift yelling at me to stop being a bitch and lift the damn thing. :cool: I'll be here to help any of you as well with that.
I'm the nervous energy type when I need to hit a heavy lift. Think doc Norton about 85%. :D lol. I do the pacing cause I cannot stand still for the life of me. Gotta have the proper itunes shiz to jam too and of course many days previous watching yourself lift that weight in your minds eye. Very important.
Some people can use negative energy well too.....think of your annoying ex-gf who was a buttslut ho and cheated on you, your prick boss, a dad/family member that was abusive....anything to get amped. I'll do some sick mind games to myself....but I tell you what when you're pulling a quarter ton off the fukn floor, do what it takes ya know?
Rock n roll fellas.....PR train comin through this thread.
Not trying to give up too many secrets, but...
....I've found success in a decent sized rotation of leg/dl lifts.
Despite the common once every 6-7 days training for typical bb'ing, there are others ways to structure your training. Im not dissing the typical bb'ing training, I have enjoyed great gains from it too.
It's just the groove of a deadlift or a squat is something that cannot be mastered training it once a week. I think a rotation of 4-5 choice deads and squats and hit them hard, but not to failure once every 3-4 days is beneficial. But also with varying rep ranges, as most of us seem to have bb'ing/muscle size at heart as well as strength.
Something like this:
[b]Session 1:[/b] Deadlift from floor (warm-up, then 5 single/doubles, then maybe a burnout set with half of your 1RM for 12-15 reps)
[b]Session 2:[/b] Front Squat ATG (warm-up, then 3 sets of 5)
[b]Session 3:[/b] Deadlift, Romanian (warm-up, then 2 sets of 6, 2 sets of 12)
[b]Session 4:[/b] Back Squat, ATG (warm-up, then 2 sets of 4, 2 sets of 10)
Start over with Session 1
Other notables incluce deficit deads, rack pulls, power clean, good mornings, etc)
[i] Of note: Of course you won't train just one movement on your lower day, I like to add a few kinds of calf raises, heavy weighted low back extensions (hypers), weighted sit ups, step ups or lunges, etc) I seem to do well with the 1 main lift, and 3 other misc ones. [/i]
Just hit one movement, wait 3 days and hit the next, and so on. Im not into the whole percentages thing, just train not to failure, hard but not so hard you're sore and dead the next day. If you can DL 405 from the floor, your singles/doubles/burnout set day might look like this: 135x8 warmup, 225x5 acclimation/warmup, 275x2, 335x1, 335x1, 205x12). As the weeks get closer to a PR weight you want to hit (say 450 in this case), then start skipping some of the middle work sets and ramp up higher and higher.
Frequency is a powerful variable, use it.