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Old 05-19-2017, 01:54 PM   #5826
Holliday
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re: Montecore tips his fedora at Snitch/3/1

Quote:
Originally Posted by Renton555 View Post
I thought this seemed pretty brutal.

re-ninja: I guess since they're backoff sets they're necessarily not as fatiguing? This is where my knowledge of lifting physiology starts to break down.
In my (limited RPE) experience it is not as fatiguing if you keep lowering the weight like that, and I think it's a prescribed way of getting volume.
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Old 05-19-2017, 01:57 PM   #5827
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re: Montecore tips his fedora at Snitch/3/1

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I mean, I'm essentially leaving one rep in the tank (@9), or grinding out a decently difficult rep that I still know I can push through to get but realize that another rep after that one is quite unlikely (@ 9.5).

I'm not sure what's unusual about any of that?
I made the original post to start a dialogue, not to be critical. In my limited experience lifting, I find that near-failure sets compromise my ability to perform subsequent volume in the training session at a meaningful % of 1RM (or for a meaningful # of reps at a chosen weight). I also find that I'm generally much more sore after sessions with lots of near failure sets, and my performance will suffer in the next session or even a week later. I feel like I've had better gains in general by saving gas for the later work instead of going as HAM as possible on every set. Anecdotal though.
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Old 05-19-2017, 02:27 PM   #5828
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re: Montecore tips his fedora at Snitch/3/1



I think the key element here is for each lifter to be mindful of what volume and intensity they best respond to.

I think lifters of h&f often don't go hard consistently and often enough. I was sore and tired as hell when I first began this programming. But I adapted.

But the other thing to keep in mind is that an RPE based program by its nature takes into account fatigue and recovery, because you will adjust the weights to maintain an intensity that corresponds with what you are capable of each session.
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Old 05-19-2017, 04:40 PM   #5829
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re: Montecore tips his fedora at Snitch/3/1

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:

I think lifters of h&f often don't go hard consistently and often enough.
Just reviewed the front page and would like to admit my error. The front page is full of logs with people going HAM. Shed a tear. We are now one step farther from the dark days of 00Snitch.
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Old 05-20-2017, 04:28 AM   #5830
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Re: Montecore tips his fedora at Snitch/3/1

And a tip of the fedora to you, m'lady.
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Old 05-20-2017, 04:56 AM   #5831
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Re: Montecore tips his fedora at Snitch/3/1

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Originally Posted by BustoRhymes View Post


I think the key element here is for each lifter to be mindful of what volume and intensity they best respond to.

I think lifters of h&f often don't go hard consistently and often enough. I was sore and tired as hell when I first began this programming. But I adapted.

But the other thing to keep in mind is that an RPE based program by its nature takes into account fatigue and recovery, because you will adjust the weights to maintain an intensity that corresponds with what you are capable of each session.
I agree with all this, one of the bigger caveats being that many people struggle to accurately guess how many they have in the tank, and lift at lower volume/intensity (or higher depending on WIM) than they should.

Until someone can figure this out, utilizing auto regulatory programming for main lifts is mostly jackassery. So you'll keep seeing TM/531/etc as mainstays for this reason.
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Old 05-20-2017, 05:02 AM   #5832
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Re: Montecore tips his fedora at Snitch/3/1

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I agree with all this, one of the bigger caveats being that many people struggle to accurately guess how many they have in the tank, and lift at lower volume/intensity (or higher depending on WIM) than they should.
+1
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Old 05-20-2017, 08:03 AM   #5833
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Re: Montecore tips his fedora at Snitch/3/1

5/20: 184.0

A
SSPT DL Week 4 (80%, EMOM): wu, 10x240

B
Squat (light, recovery): wu, 3x5x205
Facepull (seated, light): 8x15
Zottman Curls: 4x12x20

Video'd all DL reps and all were 'k' by the Mihkel heuristic; doing them beltless helped a fair bit. Squats easy.
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Old 05-21-2017, 10:21 AM   #5834
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Re: Montecore tips his fedora at Snitch/3/1

No belt is best imo...

Nice work.
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Old 05-21-2017, 12:14 PM   #5835
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Re: Montecore tips his fedora at Snitch/3/1

Nice work in here Monte.

This is first I'm seeing about SSPT DL. Read about it some more. Seems like an interesting idea -- I'm tempted to try it out. Is performing it EMOM as prescribed, or just what you've found you like? How do you like it vs other rep schemes?
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Old 05-21-2017, 12:28 PM   #5836
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Re: Montecore tips his fedora at Snitch/3/1

Is there a link that explains this?
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Old 05-21-2017, 12:39 PM   #5837
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Re: Montecore tips his fedora at Snitch/3/1

https://marylandpowerlifting.com/201...-the-deadlift/
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Old 05-21-2017, 12:43 PM   #5838
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Re: Montecore tips his fedora at Snitch/3/1

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Originally Posted by LetsHugItOut View Post
Nice work in here Monte.

This is first I'm seeing about SSPT DL. Read about it some more. Seems like an interesting idea -- I'm tempted to try it out. Is performing it EMOM as prescribed, or just what you've found you like? How do you like it vs other rep schemes?
They recommend longer rest intervals as the intensity increases; there's a jpg image that comes up on an SSPT DL google image search that shows their recommendations for various 1RM percentages that I use as a guide. On my phone riding in the car or I'd just post it.
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Old 05-21-2017, 12:46 PM   #5839
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Re: Montecore tips his fedora at Snitch/3/1

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Old 05-21-2017, 07:57 PM   #5840
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Re: Montecore tips his fedora at Snitch/3/1

I think I was doing that back when I was fat and mediocre rather than just fat and weak.
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Old 05-21-2017, 08:04 PM   #5841
Montecore
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Re: Montecore tips his fedora at Snitch/3/1

Yugo,

Do you mean intentionally, or just as an unintended byproduct of when you were in your top down Supple Leopard inspired 30 seconds between reps Yugoset phase?

And I've run this at least once before, if not twice; I can't really get enough extra practice setting up, it seems, so we'll see how this time goes.
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Old 05-21-2017, 08:09 PM   #5842
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Re: Montecore tips his fedora at Snitch/3/1

Thanks for the link.
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Old 05-21-2017, 08:10 PM   #5843
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Re: Montecore tips his fedora at Snitch/3/1

Slįinte, my good man.
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Old 05-21-2017, 08:14 PM   #5844
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Re: Montecore tips his fedora at Snitch/3/1

Don't even know what that means. Prob French.
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Old 05-21-2017, 08:20 PM   #5845
Montecore
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Re: Montecore tips his fedora at Snitch/3/1

If you go far enough into the past, everything is French. Eventually.
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Old 05-21-2017, 08:31 PM   #5846
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Re: Montecore tips his fedora at Snitch/3/1

I think because of my setup I decided to base it more on that because I was randomly kind of doing it anyway. Except when lifting with Cha, then I'd just do whatever he recommended which was generally very similar to whatever do programming he was on at the time. Lifting with him was gains city no matter what I ran though.
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Old 05-21-2017, 08:33 PM   #5847
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Re: Montecore tips his fedora at Snitch/3/1

Word.

When are you going to start lifting again?
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Old 05-21-2017, 08:41 PM   #5848
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Re: Montecore tips his fedora at Snitch/3/1

Tomorrow! I have been lifting when not sick. Just no real progress happening.
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Old 05-22-2017, 02:42 PM   #5849
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Re: Montecore tips his fedora at Snitch/3/1

5/22: 185.6

A
OHP (5/3/1): wu, 5x100, 5x115, 1x130, 3x140, 3x152.5 (~9-9.5), 8x130 (8.5), 9x122.5 (8.5), 11x105 (8.5)
NG chins: wu, 3x+50, 3x+55, 3x+60, 3x+65, 3x+70, 3x+75, 2x3x+45

B
DB Incline Bench: 8x75, 7x80, 5x85 (9.5), 7x80, 8x75
DB Pullover: 4x12x75

C
Dips: wu, 5x+45, 5x+60, 5x+70, 5x+80, 3x+90
DB Hammer: 4x9x45

My first bad weekend in a while that was just a result of staying up late and eating an assload of food and drinking for no real reason, as opposed to a scheduled event. Feelsbadman.jpg, but onward we go. Didn't feel terrible on the way into the gym but weirdly unmotivated throughout.

OHP felt strong; 152.5 was never really in doubt, and I for sure had another rep at 130 and 122.5 but for some reason held back. Took some chin videos because I felt like I wasn't fully extending my left elbow (the crunchy one) at the bottom, which led me to philosomonte.jpg about what full extension at the bottom actually is (the full dead hang discussion). Videos below, input welcome; I did some dead hang triples at 45 just to see how it felt/decrease intensity since anything over +75 obviously wasn't happening today. Confirmed K.

Incline was tough, but it always is on 5s day. Decided to dial back the intensity a bit on dips and give myself some lower weight (i.e. a less steep ramp to the top set). 90 felt heavy, and the way I stepped off the pegs caused me to start swinging, so I only got 3. Whatever, I'm fatter, and that makes BW stuff harder. Shocking developments.





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Old 05-23-2017, 01:37 PM   #5850
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Re: Montecore tips his fedora at Snitch/3/1

Slightly less fat today. The #struggle is real, though my wife bought some Halo Top last night that actually wasn't half bad; not sure if just having one quarter the amount of actual real ice cream with some fresh fruit wouldn't be better, though. (Actually I am sure -- that would be better.)

5/23: 184.0

A
5/3/1 Squat: wu, 5x165, 5x190, 1x215, 3x235, 3x255 (8), 13x215 (8), 12x205 (8), 12x180 (8)

B
SSPT DL (Week 5, assistance): 8x225 (~EMOM)

C
DB Bulgarian SS: 4x8x40

Squats were ok; some forward bar path on some of the reps that I need to correct. Top joker triple was snappy. Had a few more reps in the tank on each set, but decided to cut it off before form started to deteriorate too badly in honor of my new program. DL was squarely K; not able to get as flat with my setup, likely due to fatigue from squatting, but reasonable extended/neutral and no movement on the reps, so I'll take it.

Left elbow is sore today, but hopefully more in a "was using full ROM on pull-ups rather than cutting it short and it sore because of it" than "kind of injured". Going to switch up weighted pulls to complete dead hangs/not quite shoulder dislocations at the bottom of each rep and lighten the load significantly and video sets going forward.



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