Powerlifting and Crossfit: Best Lifts

[FlaPatsFan]

Originally Posted by hooligan_COLD

http://thebarbellspin.com/functional...matic-fashion/

Congrats to your buddy!

Great stuff Representing America in France! Congrats to him!

[PoorLurker]

awesome to hear about your friend!


Local crossfit place close to me has some tires sitting outside. I want to go flip the big one. Looks to be about 900lbs.

$200/mo?!??!?!?!

Yikes - can't afford that life

[FlaPatsFan]

Originally Posted by PoorLurker

awesome to hear about your friend!


Local crossfit place close to me has some tires sitting outside. I want to go flip the big one. Looks to be about 900lbs.

$200/mo?!??!?!?!

Yikes - can't afford that life

It is a little ridiculous how much it costs per month,but now I think they are selling the whole “CrossFit Lifestyle”. That costs more apparently

[Rmtt]

Originally Posted by PoorLurker

awesome to hear about your friend!


Local crossfit place close to me has some tires sitting outside. I want to go flip the big one. Looks to be about 900lbs.

$200/mo?!??!?!?!

Yikes - can't afford that life

You don't have to spend that much. Just a normal gym and read back through some of FlaPatsFan posts and some of the crazy things he puts his body through!

That's real and free personal training advice right there....a goldmine!

He's brought up stuff I have long forgotten, and felt just how effective it can be to add back into your training. Oh.....and painful too!

[FlaPatsFan]

Originally Posted by Rmtt

You don't have to spend that much. Just a normal gym and read back through some of FlaPatsFan posts and some of the crazy things he puts his body through!

That's real and free personal training advice right there....a goldmine!

He's brought up stuff I have long forgotten, and felt just how effective it can be to add back into your training. Oh.....and painful too!

Thanks Rmtt I appreciate that! You’ve dropped plenty of knowledge bombs as well. Carry on brother!

[PoorLurker]

Reading through old posts takes too much effort though.


:wink:

[FlaPatsFan]

Rmtt....update on some programming changes. I’ve started using working sets of 3,2,1 x 2 at 85%. After some warm up sets. Been doing this for about 2 weeks and must admit it’s a nice change.

I was previously using a modified 5/3/1. Gonna stick with this for a bit and compare numbers.

Here’s an example from Front Squats
After some warm up sets (135,185,225x5)
3,2,1 x 2 at 295,305,315

Doing 2 sets total 14 reps at 85-90% was heavy but manageable. Just thought I’d share

[Rmtt]

Originally Posted by FlaPatsFan

Rmtt....update on some programming changes. I’ve started using working sets of 3,2,1 x 2 at 85%. After some warm up sets. Been doing this for about 2 weeks and must admit it’s a nice change.

I was previously using a modified 5/3/1. Gonna stick with this for a bit and compare numbers.

Here’s an example from Front Squats
After some warm up sets (135,185,225x5)
3,2,1 x 2 at 295,305,315

Doing 2 sets total 14 reps at 85-90% was heavy but manageable. Just thought I’d share

Nice....that is similar to what I've been doing. My programming has me doing 4 weeks like you are, and then 4 weeks with higher reps at a lighter 1RM %.

Yesterday was conventional deadlift.....but 7 sets at 3 reps with 455lbs. When I pulled up my workout when I got to the gym, I almost had a cow!

The first few sets always go fine, then as fatigue kicks in.....you have to be extra careful. At that weight I pause between each rep. There were guys in there deadlifting 275 for reps......but bouncing the weight from the floor.

Momentum is good for some things, but that will just get you hurt the way they were doing it.

[FlaPatsFan]

Originally Posted by Rmtt

Nice....that is similar to what I've been doing. My programming has me doing 4 weeks like you are, and then 4 weeks with higher reps at a lighter 1RM %.

Yesterday was conventional deadlift.....but 7 sets at 3 reps with 455lbs. When I pulled up my workout when I got to the gym, I almost had a cow!

The first few sets always go fine, then as fatigue kicks in.....you have to be extra careful. At that weight I pause between each rep. There were guys in there deadlifting 275 for reps......but bouncing the weight from the floor.

Momentum is good for some things, but that will just get you hurt the way they were doing it.

That’s some serious volume for DLs....nice! You absolutely need to use proper form and reset for each rep.

I see a lot of ppl, young/old bouncing DL reps. Makes me cringe. Even when I’m doing lower weights for high reps I’m under control and not bouncing using momentum.

I actually did a full workout of all EMOMs, DLs being one of them. 5 reps of 315 for 10 minutes. So total of 50 reps good muscle endurance/conditioning. And no bouncing!

[Rmtt]

Originally Posted by FlaPatsFan

That’s some serious volume for DLs....nice! You absolutely need to use proper form and reset for each rep.

I see a lot of ppl, young/old bouncing DL reps. Makes me cringe. Even when I’m doing lower weights for high reps I’m under control and not bouncing using momentum.

I actually did a full workout of all EMOMs, DLs being one of them. 5 reps of 315 for 10 minutes. So total of 50 reps good muscle endurance/conditioning. And no bouncing!

Thanks. I've been doing a "variant" of Wendler called NSUNS for almost 2 years now. You can compress or extend programming times between 1 week out to 1 month.....smonth.....so a lot of flexibility!