Post by benburgess on Dec 7, 2009 14:35:30 GMT -5
Had my 1st meet since the nationals yesterday.
Sq - 7.5kg pb
Bench - equal pb
DL - 12.5kg pb.
Total - 27.5kg pb
It was my best ever performance no doubt, I went 8 out of 9 just missing one pull on my knees not locked and finally beat the #2 ranked guy at my BW in the UK (I was #3) who I have been reeling in for ages. Also towards the end of this last cycle (it was a long one) I also tested my raw maxes as follows:
Sq - 15kg pb
Bench - 12.5kg pb
DL - 25kg pb
My raw gains were more than my eqp gains as i havnt tested my raw maxes in a long time. But thats not the interesting stuff...here is what I ran cycle-wise and some of what I learnt about programming:
* July 09 - a month of f*cking about after the nationals, going on holiday and doing light/BB training. Lost a LOT of conditioning and work capacity. Will never slack off training for so long again.
* August 09 - #37 Reduced vol* raw
* Sept 09 - #37 Reduced vol raw
* Oct - Nov 09 - #37 Reduced vol raw / eqp
* Nov 09 - #99 eqp
The #37 Reduced vol raw was not the one currently on the main page of the site, it has 820 lifts per month at an average RI of 69.9%. I also made a few changes that suited me and also so that my eqp lifting wouldnt fall by the wayside i.e. I subbed pushowns for (light) floor press and did boards or lockouts once a week.
For sq I found out that I can just gain on my raw and (once ive had a few wks practice in the eqp) I will see that gain on my suited.
Bench was a funny one, my raw improved a lot but i saw little gain on my eqp...Still not 100% sure what I need on eqp bench.
DL was the most improved lift, my secret weapon was I did all my full ROM pulls against a doubled light band. Ont conv pull my weakness is the top and pulling against the bands taught me to slide my hips through and made me strong at lockout. I ditched the pulls to knees and pulled from a 2" defecit instead.
#99 brought me in SO much better than the #32 or 5 week comp cycle ever have. I will always use this now. Comp day I felt fresh and just right - previously I have felt undercooked. #99 has a higher RI but lower number of lifts than the #32 i.e. you are hitting heavier weights but for less volume and this worked great for me. I also allowed myself to go by feel a bit the last couple of wks, I think if you have the experience this is a great tool.
Conditioning wise I feel like i got it just right this time, I have tried 3 things previously: 1st i tried walking for 45 mins 3x/wk...this left me plenty energy in the tank for my lifting but is boring takes forever and didnt improve my GPP that much
2nd i tried doing complexes and hill sprints etc. My GPP soared but it beat my CNS the ***** up and i burnt out fast and had to deload too often.
Now i am doing ~20 mins of kettlebells twice a week and doing a 30 min walk once a week. The KBs have bumped my conditioning up a TON, my lifts have gone up, my BF has come right down and my recovery in and out of the gym is way better. The best thing is that KBs are pretty fun to do - its kinda like lifting anyway, you just get out of breath more. I thought that KBs were another fitness fad and couldnt see how they differed much from a DB but they are a great tool for PL conditioning IMO.
Well lads there is the essay I think it is useful for people to list what they did differently this time and how it affected them, numbers and pbs are great but what you really want to know is how they were acheived so there you go.
Sq - 7.5kg pb
Bench - equal pb
DL - 12.5kg pb.
Total - 27.5kg pb
It was my best ever performance no doubt, I went 8 out of 9 just missing one pull on my knees not locked and finally beat the #2 ranked guy at my BW in the UK (I was #3) who I have been reeling in for ages. Also towards the end of this last cycle (it was a long one) I also tested my raw maxes as follows:
Sq - 15kg pb
Bench - 12.5kg pb
DL - 25kg pb
My raw gains were more than my eqp gains as i havnt tested my raw maxes in a long time. But thats not the interesting stuff...here is what I ran cycle-wise and some of what I learnt about programming:
* July 09 - a month of f*cking about after the nationals, going on holiday and doing light/BB training. Lost a LOT of conditioning and work capacity. Will never slack off training for so long again.
* August 09 - #37 Reduced vol* raw
* Sept 09 - #37 Reduced vol raw
* Oct - Nov 09 - #37 Reduced vol raw / eqp
* Nov 09 - #99 eqp
The #37 Reduced vol raw was not the one currently on the main page of the site, it has 820 lifts per month at an average RI of 69.9%. I also made a few changes that suited me and also so that my eqp lifting wouldnt fall by the wayside i.e. I subbed pushowns for (light) floor press and did boards or lockouts once a week.
For sq I found out that I can just gain on my raw and (once ive had a few wks practice in the eqp) I will see that gain on my suited.
Bench was a funny one, my raw improved a lot but i saw little gain on my eqp...Still not 100% sure what I need on eqp bench.
DL was the most improved lift, my secret weapon was I did all my full ROM pulls against a doubled light band. Ont conv pull my weakness is the top and pulling against the bands taught me to slide my hips through and made me strong at lockout. I ditched the pulls to knees and pulled from a 2" defecit instead.
#99 brought me in SO much better than the #32 or 5 week comp cycle ever have. I will always use this now. Comp day I felt fresh and just right - previously I have felt undercooked. #99 has a higher RI but lower number of lifts than the #32 i.e. you are hitting heavier weights but for less volume and this worked great for me. I also allowed myself to go by feel a bit the last couple of wks, I think if you have the experience this is a great tool.
Conditioning wise I feel like i got it just right this time, I have tried 3 things previously: 1st i tried walking for 45 mins 3x/wk...this left me plenty energy in the tank for my lifting but is boring takes forever and didnt improve my GPP that much
2nd i tried doing complexes and hill sprints etc. My GPP soared but it beat my CNS the ***** up and i burnt out fast and had to deload too often.
Now i am doing ~20 mins of kettlebells twice a week and doing a 30 min walk once a week. The KBs have bumped my conditioning up a TON, my lifts have gone up, my BF has come right down and my recovery in and out of the gym is way better. The best thing is that KBs are pretty fun to do - its kinda like lifting anyway, you just get out of breath more. I thought that KBs were another fitness fad and couldnt see how they differed much from a DB but they are a great tool for PL conditioning IMO.
Well lads there is the essay I think it is useful for people to list what they did differently this time and how it affected them, numbers and pbs are great but what you really want to know is how they were acheived so there you go.
?