what's your running motivation? i mean besides a sub20 5k? is it just for weight loss? do you like running? do you want to run longer distances in the future? or rather shorter ones?

in general: take it easy, don't overdo it. be very careful, especially if your knees are already giving you problems... (you don't really go into details here). your body needs a LONG time to adapt to the stressors of running.
look at http://forumserver.twoplustwo.com/85...eyond-1554044/ for a lot of the basic discussion stuff. summary: don't do structured training yet, don't do HIIT, don't do specific long runs. just run regularly (at an EASY pace) a few times a week and slowly increase distance / volume / regularity / pace (at a later date).

are your HR zones @ https://uploads.tapatalk-cdn.com/2017...c2011f7fa0.png set properly? did you do a max HR test?

Motivation is two parts.
1- weight loss and fitness
2- when you run some 10 minute pace and some person says "great job" and then you say "hey, what about you - you knocked it out at 7:30!" and they reply with something like "yeah.. so slow for me, it sucks". At that point I want to destroy them. It is petty, but when someone thinks I am capable of less than them - it pisses me off and motivates me.

In running, this happens all the time - the implication that I should be proud they only lapped me once.

I know who the people are that I have no chance at catching. One guy in the work run group ran D1 track. He is clearly more capable and whatever he says will not piss me off.

But everyone else I will take satisfaction when I pass them. (when, not if ).

I don't dislike them. They are tremendous, nice, helpful, cheer you on, etc. Really A+ people. I am just wired/flawed/competitive that way. And clearly they should have a different standard (today) based on how much training has been put in. But I want to win - so I am motivated to train in order to win.

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I am not that interested in longer distances, at least for now. I imagine that becomes interesting after 5ks become boring. If anything, I would probably get into triathlons.

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I am training pretty light (and have been for ~6 weeks)




My knees already adjusted and are fine now. I expected some aches and pains when starting from scratch. ~8 miles per week, 3 runs per week, is a pretty soft start. However, I am going ramp that up now that my knees feels good.

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I did not do a max HR test. HR zones are set initially by something like 220 - age (I think). I expect the app will keep track of whatever gets reported back and adjust.

Is a max HR test just go sprint until you collapse and take note of the HR?

Interesting read: https://fivethirtyeight.com/features...he-ideal-race/

No workouts Fri-Sun.

Lifted today. Failed 2nd and 3rd set of bench @ 160.



3x5x195 squat
[5,3,1]x160 bench
4x4x105 power clean

I am still struggling with power clean form.

Tomorrow is long run day (~5 miles)

Bip,

power clean is the other movement I feel comfortable coaching/diagnosing. It's definitely complicated and takes time to work, but once you get it, you really do get it and the weight will move up fast. Happy to review a video via PM or in here if you can get somebody to film where you're currently at

most important thing to 'get' with the clean, is that it is an explosive hip extension movement, not an upper body movement. Your arms are there purely to hold the bar and your shoulders and back are support/subsidiary body parts. the speed on the bar is generated via our glutes as we snap extend our hips at the top of the pull.

I had a search on youtube for the best instruction - I was really looking for an old 'Mike Burgener teaches the power clean' video that was on the original crossfit site but couldn't find the complete video. I settled on a Mark Rippetoe one which is a bit annoying in parts but very good overall. Just skip through the first 7 mins of BS

https://www.youtube.com/watch?v=wIB_X2N6020

bip!,

I'm a big proponent of never missing a rep, and a big proponent of submaximal lifting in general. Missing reps means you're working outside of your max for the given rep/scheme and chances are your form is breaking down. This will take a lot out of you, tax your CNS, promote bad habits, and take longer to recover from.

By creating rep/set schemes in the 65%-85% range, you're unlikely to miss reps, you'll maintain form, and you'll decrease recovery time. Which means you can increase the frequency for a given week if you wanted.

I've had success with the 72%-75% range when reps are at 5.

To find what is 100% do I max out? It seems like I would have to go to failure in all these lifts to figure out what 75% is, right?

You can take a set to failure then figure out your theoretical 1 rep max (1rm) off of that.


working weight x 0.0333 x reps done + working weight = 1rm

so if you did 1 set of 100 at 5 reps then

100 x 0.3333 x 5 = 17 + 100 = 117 1rm

The fewer reps you do the more accurate it will be, don't try to figure out your 1rm based off of a 20 repper.

This site has a 1rm calculator and some other cool stuff: https://symmetricstrength.com/calculator/one_rep_max

Eh, you're on a linear progression. At some point you're bound to miss reps. Try again next time, and then a third time: if you still miss take off 10% for the next session ans work your way back up with a goal of going past this point next time. You don't need to change programs yet.

Percentage based schemes for novices arent optimal because their max is likely to be changing on a session to session basis, so the time spent calibrating it is wasted. A 5RM is around 85-87% anyway.

I am with Aidan here. As I see it - go up, fail, try again.

This is far from optimal and form will break down if it's your true 85%.

Given it looks like you're using 5/3/1 for bench, you're ignoring fundamental principals of the method by doing so.

Whatever works for you though, but I highly suggest at least looking into submaximal principles.

I also stand by that if you're doing 3×5 or 5×5 at 85%, then it's not your true 85% or your form is going to shyt.

I lifted the bar 5 times, 3 times, and 1 time when attempting to do it 5 times, 5 times, and 5 times.

http://www.brutestrengthperformance....aximal-results

The point is that what is 85% is changing daily.

That failure is going to happen when increasing weight exceeds 85%. It would be counterproductive at this point to spend effort figuring out what is 85% when I could just lift, increase when I make it, decrease when I fail 2x.

Starting Strength is not a forever program - it just gets you up to meaningful weight fast. When the linear gains stop, the program expires. It also has a method for dealing with failure which is basically
- try it one more time
- if fail again, go down a good chuck of weight, and starting ramping up again
- when gains stop - find a new program

Obviously there are plenty of ways to skin this cat, some are better than others though.

The point is the failing of reps is going to inhibit your progress because it's going to be too taxing on your CNS and it will take too long to recover from.

I offer elite powerlifter, ossum strength coach, and generally cool dude, Jeremy Hamilton.

My lifts aren't supposed to be at 85% - I just inevitably run into that failure threshold when the gains slow.

The starting strength principle isn't any different than what you are saying.

But it is impractical it is to know what % I am lifting when the denominator moves every time I lift.

Otherwise it is just a debate about "how many sets and reps". For which I am just going to trust a well proven program and others may trust some other well proven program. I doubt there is much difference in the novice stage - everything will result in strength gain. That bench is the first lift I ever failed fwiw.

Stop, donatello, just stop. Can't point by point refute via phone but willing to do so later.

Feel wrath - I will send you vids next time I power clean. Thanks.

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I ran 5 miles today. It was a struggle at the end. Pretty surprising because last week on the same run I was much faster and felt much better. It was hotter today - but I don't think that explains all the difference.

Last week


This week

Feel free to PM

I should amend this with saying a 5×5 @85% will be difficult to pull off without form breaking down. Not 5 reps total, I don't think I was clear.