*** MISC Strength Crew *** PT. 4

[KSUtfx]

msc brahs, the female population of the misc in general and the msc in particular is dwindling. We need some gals in here bros

[forcefedfreak]

One of my athletes. From today. Previous max before this session was 100kg.

[Stubbs928]

Signed up for my first Powerlifting meet May 4th. Anyone have any tips for a newbie?

[happylifter]

Signed up for my first Powerlifting meet May 4th. Anyone have any tips for a newbie?

make sure you hit depth listen to the commands dont go trying to break records just enjoy it

[ftwrestler]

msc brahs, the female population of the misc in general and the msc in particular is dwindling. We need some gals in here bros

[img]http://girlsinyogapants.com/wp-content/uploads/2012/04/042412-003.jpg[mg]

she is in heels, instantly deducting 2 making her a 7/10

100% srs

[SquatMilkMeat]

Signed up for my first Powerlifting meet May 4th. Anyone have any tips for a newbie?

Make sure you get enough rest the night before. Gonna be a long day. Have fun brah!

[Bonkies]

she is in heels, instantly deducting 2 making her a 7/10
100% srs

supple leopard brah, what do you do for knee tendonitis, dis chit doesn't go away.

[ftwrestler]

supple leopard brah, what do you do for knee tendonitis, dis chit doesn't go away.

pain above or below knee?

edit: brb bed time will post answer tomorrow

[Getter_done]

Missed a 505 deadlift today, couldnt lock it out.

[adamsz]

Signed up for my first Powerlifting meet May 4th. Anyone have any tips for a newbie?

read this if you haven't already: http://forum.bodybuilding.com/showthread.php?t=5395203

Missed a 505 deadlift today, couldnt lock it out.

start doing heavy rack/block pulls, and make sure you're using your hips correctly

[Bonkies]

pain above or below knee?

edit: brb bed time will post answer tomorrow

its sort of like on the outer left knee, hurts like a bish during knee flexion so I'm assuming its patellar tendonitis

[izzygrant]

speaking of first meets: 9 for 9 and 5 PR's. see sig.

inb4 you're still weak

[happylifter]

start doing heavy rack/block pulls, and make sure you're using your hips correctly

rack pulls are great on paper not much use irl

could do deficit work or chuck some bands and chains on

[E_P_C]

speaking of first meets: 9 for 9 and 5 PR's. see sig.

inb4 you're still weak

gj on that

[TheStigIsBig]

speaking of first meets: 9 for 9 and 5 PR's. see sig.

inb4 you're still weak

gotta start somewhere. gjib

[austin.j.taylor]

rack pulls are great on paper not much use irl

could do deficit work or chuck some bands and chains on

Rack pulls can be useful if you can maintain similar deadlifting form that you would from the ground. Since I cannot unless the bar is a inch or so above the knee, I do RDL's instead.

[sword_]

ftwrestler, I might start going back to squatting twice a week.

[forcefedfreak]

ftwrestler, I might start going back to squatting twice a week.

3x or whatevs

[sword_]

3x or whatevs

Can you direct me to a good split for that?

[TheStigIsBig]

Can you direct me to a good split for that?

DUP style.

8's, 6's and 4's on a mon-weds-fri split or if you want more intensity then 5's 3's and 2's.

[sword_]

DUP style.

8's, 6's and 4's on a mon-weds-fri split or if you want more intensity then 5's 3's and 2's.

Not sure what you mean about DUP style brah. Also what sort percentages do on your days based on the volume?

[ftwrestler]

ftwrestler, I might start going back to squatting twice a week.

see below

3x or whatevs

[ftwrestler]

Not sure what you mean about DUP style brah. Also what sort percentages do on your days based on the volume?

i have no idea what that is

just do 5x5 3x a week or more

[forcefedfreak]

Well the way my team squats is:
D1: 80%
D2: 80%
D3: 75%
D4: 85%
D5: 90%
D6: 70%

So to modify that for 3 days I would probably go 80-70-90

[ftwrestler]

Well the way my team squats is:
D1: 80%
D2: 80%
D3: 75%
D4: 85%
D5: 90%
D6: 70%

So to modify that for 3 days I would probably go 80-70-90

<3.

[TheStigIsBig]

Not sure what you mean about DUP style brah. Also what sort percentages do on your days based on the volume?

Daily Undulating Periodization. Look her up.

And the percentages you should do would be: 75, 80, 85 or 80, 85, 90 for the intensity version.

i have no idea what that is

just do 5x5 3x a week or more

lol terrible advice.

[ftwrestler]

Daily Undulating Periodization. Look her up.

And the percentages you should do would be: 75, 80, 85 or 80, 85, 90 for the intensity version.



lol terrible advice.

that is how i did it, worked out fine for me. ever heard of the texas method?

now my programming is way more precise but 5x5 3x a week is not going to kill him. that is cake

[TheStigIsBig]

that is how i did it, worked out fine for me. ever heard of the texas method?

now my programming is way more precise but 5x5 3x a week is not going to kill him. that is cake

I know exactly what the texas method is. 5x5 3 times a week is just not optimal.

[kingscross]

ftwrestler, I might start going back to squatting twice a week.

Texas method/Madcows/ Bill Starr 5x5 brah tried, tested and stood the test of time. Plenty of write-ups/spreadsheets and journals of people on it.

Speaking of write-ups I found Adamsz's interdasting on Smolov Meso for Squats & Smolov Jr. for Bench at the Same Time - A Report. There doesn't seem to be a day when you can walk into most lifting forums and miss seeing Smolov mentioned with people chasing dem huge gainz- unless people are at the newer stage - injuries and misery awaits you in your quest for a hyooge 50lbs PR.

[kingscross]

rack pulls are great on paper not much use irl

could do deficit work or chuck some bands and chains on

not necessarily, everything has its place if used correctly. Seen Tom Martin's deadlift training?

Rack pulls can be useful if you can maintain similar deadlifting form that you would from the ground. Since I cannot unless the bar is a inch or so above the knee, I do RDL's instead.

This.

This is a great example of RP's not being a panacea for all deadlift ills -where a guy has technique issues yet has a good RP. Fix the technique/back rounding.