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Hey peeps. well I see how people like frank yang, and even those strength standard charts that you can lift more in deadlifts than squat. Was wondering whats the norm .
For me, i'm squatting slightly above parallel to parallel , 92.5kg x5, and RDL about 82.5kgx9 .


I find deadlift much harder than RDL, and deadlift much harder than squats? I really feel my lower back during deadlifts, probably my pchain is weak?


cheers

well my legs recovered the net day, went to gym ramped up so a set of 5 could do 92.5 pretty well.

Well yeah thanks man i probably gotta go harder on rolling that muscle. I've been doing that first stretdh. added the 2nd one he showed. thank alot man:)

Hey peeps,  during  yesterday's workout which consistsed of jump squats,squats, lunges and rom deadlifts, i pulled my left ass on the first set of squat.(shoul've probably done that warm up set again after jump squats).
 if i would to just do i bodyweight reverse lunge, with my left leg back, i can feel the slight pull.

So anyhow, i managed to do 5reps on my first set of squats, which is also when i pulled my glutes on the 2/3rd rep.
After that, i had a pretty hard time getting 5, stopped at 4( my form was suckish too, depth sucked was like in the middle of half squat and parallel squat).

for any who has experienced this during squat or has their muscle pulled before squats, does it affect your workout drastically ? i struggled with 92.5 kg this workout, used 90 on 4th set. on the side notee, my depth was between half and parallel on some reps, and some reps, a little lower and closer to parallel

i used 90kg previous workout, muc hbetter form, was hitting much better depth, like went down as much as i could? couldnt this time though.

Also, woke up with lower back feeling not so right, like a lil tired or something i dk.

Hey i' guessing this is the most appropriate section but i dont know about you all, but tendency for me to shit after plyometrics even shitting a few hours prior to plyos.
I honestly cant remember the last time that doesn't happen.  Sometimes, i even take a crap a few hours after lifting too, but thats not so common.

Is this usual?

cheers

hey guys just a quick question, not sure if i'm doing stuff wrong but I do feel my lower back sore from every workout without fail. for first time my legs really dont feel any soreness after friday's workout, would normally feel my glutes.
here's what i did on friday:
jump squats
squats
deadlifts
abs
calf

here's what i usually do:
all the above without jump squats but with lunges.

I know lugnes hit your glutes hard, but shouldnt squats be hitting your glutes hard?


cheers

Raptor has a good point. It's good that people are so willing to help thogh. I notice that whenever someone asks a question about their routine, people jump on it right away. THis is good.

To reduce the number of questions, I would say just follow instincts. Some of us look at it too analytically. I think the idea of counting reps is unecessary. Grount contacts? Doesn't matter. Workout ountil your performance deproves (no it's not a real word but it should be i think).

I've done 1 set of bounding in a workout (well two total because I switched legs), and saw an improvement the next workout. Plyos are not only about physiological changes in tissue, but also neurological changes. So it doesn't take much.

Trying to achieve a 5th rep, or a 70th ground contact could be detrimental to performance. For example, if you are at rep 50, and notice that you are jumping slower, you're not going to see any additional benefit in your explosiveness from doing those reps unless they come from collagen restructiring and increasing thickness of tendons, i.e. physiological changes. They also will train your nervous system differently since they will be slower. Just imagine crossfit box jumps.

Striving for a 5th rep, will result in a very slow grinding rep, and it may make you stronger, but it may have no greater effect than a faster set of 4 reps without the extra 5th, nd may reinforce a slow motor pattern. Sometimes there is a threshold in a workout for the gains, it isn't all dose dependent. But if you just want strength, it probably will help. FOr hypertrophy, it will most probably help too.

ah man yeah makes sense. but man, abotu what you say about a faster set of 4 than a set striving for 5reps, so if thats the case, if i could get 4reps fast, but wanna aim for 5reps, would taking a few deep breathes, like 5-10seconds while the bar is still on my back, and do another rep be all good? wouldnt be taking away the effectiveness of the set up yeah?

Cool.

And remember - keep it simple and progress on that simple workout. Get the most bang for the buck exercises and keep on improving them. End of story.

haha bang for the buck, yeah wil ldo that man thanks again.

Quote from: Avishek on April 13, 2012, 07:53:29 pm

I've done 1 set of bounding in a workout (well two total because I switched legs), and saw an improvement the next workout. Plyos are not only about physiological changes in tissue, but also neurological changes. So it doesn't take much.

Trying to achieve a 5th rep, or a 70th ground contact could be detrimental to performance. For example, if you are at rep 50, and notice that you are jumping slower, you're not going to see any additional benefit in your explosiveness from doing those reps unless they come from collagen restructiring and increasing thickness of tendons, i.e. physiological changes. They also will train your nervous system differently since they will be slower. Just imagine crossfit box jumps.

Striving for a 5th rep, will result in a very slow grinding rep, and it may make you stronger, but it may have no greater effect than a faster set of 4 reps without the extra 5th, nd may reinforce a slow motor pattern. Sometimes there is a threshold in a workout for the gains, it isn't all dose dependent. But if you just want strength, it probably will help. FOr hypertrophy, it will most probably help too.

I agree, however the total ground contacts was my advice to him.  I told him 50-75 I believe.  He was doing ME jumps and MR half tucks and stiff leg ankle hops, so besides the ME jumps, the intensity wasn't all that high.  That's not to say I recommend getting to whatever many reps with shitty form.

My idea was that he needs to get some volume in now, to get more efficient in fundamental running and jumping drills/exercises.  Sometimes you just need to get volume in, even if it's submaximal(so not grinding out crappy ME reps under fatigue).

But yeah, I agree, drop offs aren't good, and things should be cut off after marginal losses in speed/power.

ah you were the one lol. haha man really gotta learn ot focus and work on quality. jeez

I am going to emphasize this again, because it might have been lost somewhere... Yes, you will eventually not be able to get to 5 reps. Dreyth told you what can be done then. But if that happens to you as early as the next 2-3 months, you are doing things wrong. There is NO reason why you should get stuck so early, so get this out of your head right away. Getting only 4 reps is not even acceptable right now. Make sure (through, diet, sleep, recovery, focus, etc.) that you always get all the reps.

right kay man a strict 5 reps, of 3sets got it. so do this routine for 2-3months and continue if it still works yeah?