Poast your strenf training program

scdad

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That's what I do. Do a calculation from a 3RM to get the estimated 1RM. Then I drop 10% from that for the month. I think they run a rough test in the middle where you either increase it by another 5%, stay steady for the month, or decrease it 5%. Once you're on the 3rd consecutive day, I seem to know if I'm using the right number or if it's too easy or too hard.
 
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PRCD

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That's what I do. Do a calculation from a 3RM to get the estimated 1RM. Then I drop 10% from that for the month. I think they run a rough test in the middle where you either increase it by another 5%, stay steady for the month, or decrease it 5%. Once you're on the 3rd consecutive day, I seem to know if I'm using the right number or if it's too easy or too hard.
I think 1RM's are simply too risky for men of our age. I don't think a bench 1RM is EVER a good idea, no matter your age.
 

averagejoe

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I think 1RM's are simply too risky for men of our age. I don't think a bench 1RM is EVER a good idea, no matter your age.
i think you're probably right. the same workout that i went heavy (for me) on bench, i went heavy on squats. my right knee, on which i had a meniscus repair about 4 years ago, was complaining yesterday. some swelling from the arthritis and a general ache. i walked it off mostly and had three advil last night.

getting old is not easy and it is even harder if you're not smart about it
 
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PRCD

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i think you're probably right. the same workout that i went heavy (for me) on bench, i went heavy on squats. my right knee, on which i had a meniscus repair about 4 years ago, was complaining yesterday. some swelling from the arthritis and a general ache. i walked it off mostly and had three advil last night.

getting old is not easy and it is even harder if you're not smart about it
I don't think Advil are a good idea for us either. NSAIDs are super-sketch but profitable.

Likely what happened is that the increased load in the heavy squat sent the signal to your brain that was above your new "protect by pain" line. This doesn't mean you damaged tissue - it means your nervous system is now more sensitive than before your old injury. You have to nudge this line up slowly. Notice that it is much lower and further away from your tissue tolerance line than before.
1727365804125.png
 

VonMeister

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hey @VonMeister
i'm gearing up for squatober and want to test my maxes over the next week and i'm wondering the best way to go about it as far as warm up and where to start
the last time i tested my bench max was probably two years ago
my workout yesterday was:
5@135 to warm up
3@185
2@190
2@195
1@200 failed on #2
1@200

three minutes between sets

the last time i tested my max was a couple of years ago and i got 210
what should the warm up look like and then do i do 2@185 and then throw 225 on? i have some doubt in that 225 (my goal).
The main reason people think strength training is dangerous is because so many novice lifters get injured attempting one rep maxes....with 225 being a common goal. I don't know your size or experience but it's likely as an adult male you have the strength but not the technique to bench 225. If I were you I would stay within the volume range of 3-5 reps per set with a total rep goal of 15-20 reps at your top working weight and add weight every workout. I would never suggest a one rep max test until you reach a point where you are able to bench 225 for at least one multi rep set...and even then I would likely discourage it. Novice lifters should really avoid any type of overload training.

With that said I would keep my jumps around 5%.

Remember...your legs are as important to the bench as your chest is. Neither can do it alone.
 
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VonMeister

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I think 1RM's are simply too risky for men of our age. I don't think a bench 1RM is EVER a good idea, no matter your age.
I haven't tried one in a couple years...maybe longer. I wouldn't say I'm particularly worried about getting injured. You can get injured getting the mail. It's more about the time and mental commitment to get to a point where the lift would be a true test of my 1 rep max. The strongest guys in the world rarely do max anything during training.
 
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PRCD

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I haven't tried one in a couple years...maybe longer. I wouldn't say I'm particularly worried about getting injured. You can get injured getting the mail. It's more about the time and mental commitment to get to a point where the lift would be a true test of my 1 rep max. The strongest guys in the world rarely do max anything during training.
Menno Henselmans had the idea of using witness lifts in your program to see if you're actually getting bigger and stronger. It's a good one:


 

PRCD

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one week of squatober in the books. feelin good.
The cool thing about Squatober is it has a beginning, a middle, and an end. It's far easier to make a big push for a short, intense period of time.
 

averagejoe

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The cool thing about Squatober is it has a beginning, a middle, and an end. It's far easier to make a big push for a short, intense period of time.
i've been lifting regularly since january. the same routine has gotten stale. wife listened to a few huberman, attia podcasts and they encourage actual strength training over the gymnastics sh!t you posted about above, so i got her on heavy sets of 3-5 on bench, squat, deadlift and ohp a couple of months ago. working out with her has been cool bc we do something active and healthy together and its motivating to have a gym partner that holds you somewhat accountable. over the wind season, it's easy for me to skip a few days of lifting if i get a good run of wind. i've gone up in weight on all my lifts bc i'm pushing her to keep adding weight and always practice what i preach. we both really like the variety of the programming on the squatober plan.
 

PRCD

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i've been lifting regularly since january. the same routine has gotten stale. wife listened to a few huberman, attia podcasts and they encourage actual strength training over the gymnastics sh!t you posted about above, so i got her on heavy sets of 3-5 on bench, squat, deadlift and ohp a couple of months ago. working out with her has been cool bc we do something active and healthy together and its motivating to have a gym partner that holds you somewhat accountable. over the wind season, it's easy for me to skip a few days of lifting if i get a good run of wind. i've gone up in weight on all my lifts bc i'm pushing her to keep adding weight and always practice what i preach. we both really like the variety of the programming on the squatober plan.
Yeah you can make more progress in less time with a real strength program:
http://instagr.am/p/DAvrqnZNLQx/
Higher training volumes improved strength gains, but the benefits maxed out after just ~5 sets per week per muscle group. Just 1 set per week led to strength gains, though this clearly won't work anymore for advanced trainees.
With this several month flat spell, I don't think I've ever been more jacked haha.
 
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mundus

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Have a new strength program. my sweet, smart GR puppy(7months) refuses to walk home no matter how much she runs, swims, diggs, etc. So I have to carry her back home, sometimes a long walk.
 

Chocki

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Planet Earth
Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes. A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH

 

waxfoot

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this is probably a good place as any to share, as I'm feeling pretty happy with myself.

At the risk of sounding like a vegan crossfitter who has to tell you about both, I've quit alcohol and reserving having a drink for special occasions only. I'm not an alcoholic, but alcohol did in fact start to become a problem for me. Far too easily would I find myself ' having too much fun with a couple drinks' while playing video games, but it often ended up just getting blind behind the monitor.

It's only been about 6 weeks now, but for me personally has made a big change already in terms of feeling light on my feet and stronger than I've been for a while. Actually seeing gains again with better definition and roundness is my muscles.

I need to cut a little bit of more fat, but it's started to fall off.
 
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PRCD

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this is probably a good place as any to share, as I'm feeling pretty happy with myself.

At the risk of sounding like a vegan crossfitter who has to tell you about both, I've quit alcohol and reserving having a drink for special occasions only. I'm not an alcoholic, but alcohol did in fact start to become a problem for me. Far too easily would I find myself ' having too much fun with a couple drinks' while playing video games, but it often ended up just getting blind behind the monitor.

It's only been about 6 weeks now, but for me personally has made a big change already in terms of feeling light on my feet and stronger than I've been for a while. Actually seeing gains again with better definition and roundness is my muscles.

I need to cut a little bit of more fat, but it's started to fall off.
There's nothign wrong with quitting alcohol. I drink less and less as I get older. It's a lot of calories and you don't feel like doing anything else after drinking. When you're young and don't have kids, you don't have anything else to do after drinking so - hey - it's great.
 
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averagejoe

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hit a new PR last night at the Squatober PR Party in the garage last night. previous squat pr was 245 a couple of years ago. based on what i could do as a 3 rep max, i estimated my max for the program at 255. hit 265 last night. i bumped one of the uprights on my power rack coming out of the rack position and it took a second to correct the twist. at that point i decided it wasn't worth it to go for more weight. stoked to see some improvement. feel great. i took the month off beer too, so yeah, feeling amazing.
 
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scdad

Legend (inyourownmind)
Mar 20, 2003
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I thought it was a good cycle this year. I did it with my 20 something kid. He crushed me. Added 15lbs to his squat to hit 380. I stayed at the same weight as last year, but was able to move the bar higher than last year but not all the way up. So I'm happy that I got another year older but didn't lose strength. I'm looking forward to some recovery work for a while.
 
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GromsDad

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Lately what I've been doing on a variety of machines is starting with weights that I can do 15 reps and then after each set I add a plate and I keep adding plates set by set until I can only do 3 reps. Also only short breaks. For example yesterday on the Lat Pulldown I started at 130 doing 15 reps and worked my way up to 175 gassed at 3 reps. Then I move onto another machine or exercise. I for sure need a day off after these workouts.