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Like Lance Said make your workouts count now.

I would try to over reach/ over train for the length of time you are going to be gone.  So off for 2 weeks overreach for 2 weeks.  Literally crush yourself.  Volume should rise 50% or so or even 100%, if you cannot do any exercise while gone.  50% if you can do 1 leg DL/RDL/Squat/Bulgarian Split Squats, rope work, jumps, bounds. 

Another idea smash your weight volume (50-100%) and then only do plyos whole gone (standard jumps and bounds not the shock method).  That is block training/conjugate periodization at it's simplest.

Oh and the volume increases but the intensity stays the same. 

I always crush teams prior to winter break and finals.  It'll keep em gaining when they arent lfting

Have a fun trip

Quote from: Raptor on June 06, 2013, 04:59:13 am

Do you have a GHR machine?

yep. vid coming.

ETA vid of GHR and paused squats. notes:

i do not fire my glutes properly on GHRs. on the set after this one (it was the second of three) i focused on squeezing my glutes and extending my hips at the top and trying to maintain that all the way through. made the movement harder and i still lost some glute contraction at the bottom; transferred to hamstrings.

paused squats were just bad yesterday, this should not have been as ugly as it was. will stick with 285 next time but i'll be mad if it's not better than this. interesting to note that these are really full depth sans back rounding -- they don't look as deep as they feel. guess that's where the dorsiflexion comes in. you can see from old vids and the screen cap i posted that i don't usually lean this far forward. i came way up on my toes on the third rep. will do better next time.

<a href="http://www.youtube.com/watch?v=w6VvmllVvVk" target="_blank">http://www.youtube.com/watch?v=w6VvmllVvVk</a>

<a href="http://www.youtube.com/watch?v=03mF1JEpzj4" target="_blank">http://www.youtube.com/watch?v=03mF1JEpzj4</a>

They look pretty good.  I personally think that the glute "inhibition" in the GHR comes from a lack of lower ab strength.  Get the abs to anchor the pelvis and the glutes will fall into place.  I love iso holds on the ghr starting at the top.  lower yourself into the lowest position you can get into without losing the abs and hold for 30-45 sec.  Build to 1 min per set, doing multiple sets of course.  Slowly work on getting lower and lower during your holds. 

Like raptor said, kinda, you should almost feel like the abs are trying to pull you into posterior tilt.  once or twice a week test the full rom ghr and see where you are at.

Also the starting from the top is very important in the holds.working from bottom up is no where near as effective.  You'll find 45 degrees is going to be a bitch but once you are money there you got em!

I think it has to do with a misinterpretation of the Russian lit.  Americans see 6x1 and think 6x1@95%

To be honest I haven't read your log.

I saw Lance's post and wanted to piggyback off of  some of the ideas Lance talked about.  (Maxing out every day, I have been Deadlifting 3x/week along with squatting).  My deadlift cycle went like this (Each row is a workout):

65%x15x1
70%x15x1
75%x12x1
80%x8x1
85%x6x1

I basically lifted MWF.  At the end of the cycle you add 10lbs to each workout and start over.  Once that starts grinding the recommendation was to test a new sorta max.

Instead I moved to the following cycle

70%x2x5
70%x5, 75%x3, 80%x2
80%x5x2
85%x6x1

Add 10lbs rinse and repeat.

It is a slow cook it approach, longer term thinking like Lance was talking about.  My deadlifts have gone through the roof.  I think a similar approach would be effective for the squat.  BTW squatting and deadlifting 3x/week at my stage is pretty high frequency (Squats were heavy n the beginning but now more of a DE type squat).  Today I pulled 250kilos for my 5x2.   Pretty much my previous PL'ing max from my 20's only instead of a single I hit 5x2.  And it was pretty easy.  And I am getting OLD.  The hard part is being patient and not pushing the pedal to the metal.  It's a mind fuck to stay comfortably within yourself.  Knowing if you need a day off it's OK.  Or resisting the urge to "Just see what you can lift".  I am sure it will slow down eventually (hence the switch I made to a lower volume approach).  Every 3 weeks or so I get the urge to change but then I think I am stronger than ever so keep going.  Or as Dan John says "It was so effective I stopped doing it!"  So I always need to remind myself of this too.  It is also hard getting used to the idea that you shouldn't feel smashed after every workout.  Cool thing about a cycle like this is that it won't really interfere with your other training. 

What's next?  I may try deadlifting every day 70x%3x3, 75%4x2, 80%5x1.  I know much lower volume than before but frequency will be doubled.  I would probably take this to I start grinding and then take 2-3 days "off" and max out.

If training for a sport, I would do a warm up with whatever correctives you need.  Do 2 plyo exercises for your goal (hip for speed, squat for jump), hit the squats with the %'s and reps listed, add in some glute hams or single leg deads (not both).  Stretch and call it a workout.  Play your sport for conditioning, or if you are old like me do a bunch of swings, ropes, etc... 2-3x/week.

Intensities and volumes are manageable enough for you to practice your sport/goal so we don't get distracted from the prize (on the field of play, not the weight room)

Just something to think about

whow.  RIP Emmanuel.  I loved how he called Vladimir "Ladimir"

When the card was announced you knew rios alvarado would outshine the main event.  Great fight.  Wanna see them do it again.  Loved rios interview afterwards.  Never heard so many f-bombs dropped. 

Quote from: AlexV on October 01, 2012, 02:45:11 pm

its cause he is soo tall

Completely unrelated, but in the schroeder/iso article he references knee pain caused via popliteus and that activation of it solves this issue.  How is he referring to activating the popliteus? Contraction of the hamstring of front leg?

nice new articles btw 

Thanks for the Compliment,

I think you are correct in regards to the popliteus.