Q&A – 35

Posted on by

Heil og sæl!

PR Friday

Post your training PR’s AND updates to the comments. This community can provide a lot if you do. If you don’t post, you’ll never know.

Weekly Challenge

Last week’s challenge consisted of completing these foot drills daily. I highly recommend you make a habit out of doing this, especially if your feet and ankles are all wonky.

Next Week’s Challenge: Keep an honest to gods food log. At least do it for two week days and a day from the weekend. Tell us next week what you learn (not enough protein, too many carbs, etc.).

Week In Review

On Monday, we acknowledged our ENEMY against women lifting weights and learned why the misconceptions are silly. Tuesday we looked at whether or not the Olympic lifts should be included in powerlifting training. Wednesday we analyzed last weekend’s 2012 CrossFit Games and pontificated if they could have been better. Thursday I tried to teach you guys about a man you’ll never know, the legendary Mark Brown.

Read on to find out why this Indian is receiving a back breaker from this centuar

Q&A

From @btnewgent on Twitter:

@70sbig 3 wks. into TM & going great. Sprained my ankle Sun. walking down f’ing stairs. Any tips for rehabbing fast?

Dear @btnewgent,

Sprained ankles are no fun. I’ve sprained my right ankle pretty bad three times. The last time was the first CrossFit Football seminar and someone mocked me for being a pussy in the comments afterwards. This is a generic way that I would progress back into good ankle health. This assumes you haven’t broken any bones. Also, consult your doctor and sue him or yourself if you make things worse. Don’t listen to me. Ever. These progressions may take several days due to severity; rehab means you do a little bit, see how it responds and heals, then do a little more next time. Do not do too much, but be consistent and progressive with rehab.

– Ice it ASAP after the injury. It’s best if you can submerge your foot into a bucket of ice water. They make little rubber toe covers to protect your toes. Just don’t exceed 10 to 15 minutes if your toes aren’t covered.
– Ice it some more. You should be icing it, letting it return to normal, and icing it again as much as possible, especially during the first few days.
– Ice it. Hey, see the trend?
– If it’s bad enough where you can’t put any weight on it, then start doing ROM stuff prior to icing. Ankle circles, plantar flexion/dorsiflexion, inversion/eversion, or whatever you can handle. Note that pain during these movements probably won’t make it worse. You may need several exposures of this over a few days. Ice after ROM work.
– Load the ankle lightly. Do this by standing on the good foot, and giving the bad foot a little weight. The progression moves from a little weight, to equal weight, to more weight on the bad side, and finally to full weight on the bad side. Follow this up with ROM work and icing.
– Do the same loading with calf raises on a step. Progress from barely any load to full body weight load. Always follow up with ROM work and icing.
– Begin walking. Do not limp and do not look down. The neuromuscular connection will be, uh, fucked, and you need to reestablish it. Don’t hamper progress by allowing limp so that people realize that you’re hurt, but a heart-filled warrior. I would quantify the distance of the walking so it can be progressed. Finish with ROM work and icing.
– At this point you are fine to do non-explosive lifting and training. You might have been able to do some after the calf raise progression. Do ROM work and icing after training.
– The ankle will probably feel good after the walking progression. Do not start doing something idiotic like box jumps. Go through an “extra body weight loading” progression. Start this by pretending like you are going to jump, lowering your body as if you’re about to jump, extending the hips and knees, but do NOT leave the ground. This will probably apply a force 4 to 9 times your body weight on the structures (I’d have to check some data to be more specific). I would quantify reps of this. Eventually you can have short little hops and landings with loading similar to the standing and calf raise loading (more on healthy side, progressing to more on bad side). ROM and icing will obviously follow.
– Things are probably pretty good now. I’d jump rope as a warm-up and regularly do the foot drills before I do any lateral activity. Go ahead and ROM and ice it.

At this point, you should have gotten hundreds of ROM reps, which act like rehab in itself. I didn’t even mention using therabands (for resisted inversion/eversion/plantar flexion/dorsiflexion) or compression tack and stretch (“voodoo flossing”, a term I do not like), but those methods would work extremely well. If you followed a progression and didn’t act like a Tommy Tough Guy, then your ankle should be back to normal, and probably even better than before the injury. Icing can be irritating, but if you get an ice bag (at most $5) from any pharmacy or convenience store and wrap it with an ace bandage, it will stay on without effort (plus those ice bags don’t produce condensation or drip water).

Tom H.
Justin, would you program high bar back squats and low bar back squats in the same way (in terms of sets and reps) despite the mechanical differences and subsequent difference in stress upon the musculature?

Dear Tom,

The high and low bar will pretty much be trained the same. The systemic stress isn’t terribly different and it’s still back squatting. The only differences to note is how the rest of the program will change depending on which movement is used and what the goal is. For example, I often like to place RDLs with high bar squats because of the subtle difference in posterior chain work during the high bar. But, then again, I obviously like RDLs for low bar squatters too.

 

John F.
Is training in a headband and sunglasses considered ‘geared’ lifting?

Dear John,

Headband and sunglasses are essential “lifting gear” much like a good belt and lifting shoes. However, like a belt and shoes, they provide an ergonomic aid to the actual lifts. The specifics are a bit complicated, but the headband essentially increases cranial pressure which resonates down the cerebrospinal fluid into the spine. The fluid swells, ultimately increasing the pressure inside of the spine. This not only improves stability on the spine, but the vertebral segments will exponentially increase in density. It’s possible to receive a back breaker in wrestling and not experience any spinal damage after this type of training (see image below).

This was fun to google.

The sunglasses function in a different way. High levels of retina photon exposure can be debilitating to power output and absolute strength, so it’s only natural that sunglasses would limit this. Polarized sunglasses are preferable as the increase the clarity of the site picture, ultimately making it easier to balance and stabilize with a good point of reference. This assumes that the cervical spine is in neutral alignment — if it’s in extension, then it’ll complicate the cerebrospinal pressure increase and result in your rectum blowing out of your asshole.

Eric R.
I’ve been doing CrossFit for about 2 years now. 6 months ago, these were my numbers: 500lb DL, 380lb HBBS, 175lb SP, 255lb BP. I’ve kind of fallen off a steady workout regimen since returning stateside. I want to get back into it but now I want to focus more on raw strength. Where’s the best place to start? Specifically, any books or websites that spell it out for me? Thanks.

Dear Eric,

I am receiving a lot of these messages lately. Eric is a bit more specific, but they often ask, “Where do I start?” with respect to strength training. First, learn what a linear progression is. Second, try to learn how to program. I try very hard to get this across on this website, but I also spend a lot of time teaching it in my books (solo or with other authors). You shouldn’t be picking a program and following it like a drone. I know that’s what you want, because you don’t want to think about your training and just be told what to do, but that won’t work. You either need to pay someone to do it for you (you can pay me if you want, or attend a gym with a good coach if you’re lucky) or learn how to do it on your own. It basically means you’ll use a programming template and make subtle changes to it when necessary.

I think FIT is a good start on all things programming, because it touches on different components of fitness and training; there are extensive strength and endurance chapters. You won’t believe me, but I’m not just saying that because I helped write it (I don’t get as much money from you buying FIT as I do one of my solo books); I’m saying it because it is a good resource. My goal is to give you tools that you can use to work on your own program. Other guys out there will just give you a program and tell you to do it. The program will probably work, but it’s not specific to what will be optimal for you, because you are an individual.

In reality, all of this shit has been pretty much the same for over 50 years. We call things different names, make some tweaks here and there, but it all focuses on applying an adaptive stress based on your current state of adaptation. Nothing more, nothing less. If that doesn’t make sense, then get reading.

82 thoughts on “Q&A – 35”

  2. I’m new. I have been fucking around in the gym off and on for years, not really getting anything done. I decided to change the endless cycle; so I have been doing Starting Strength LP program for a couple weeks now trying to get my lower body up to par. Unfortunately squat seems to be stalling already but my bench and OHP are going up 5lbs every workout. DLs I’m still feeling out because they are new to me. I want to get everything evened out a bit so I can transition to TM, that might be a few months out.
    Pretty much everything I did this week was PRs.

    SQ: 245 2×5 240×5

    DL: 245×5 265×2 (this was probably my 4th time doing DLs in my life.)

    BP: 255 3×5 (last set actually x7)

    OHP: 145 3×5

    Pull-ups: BW 3×8 (solid form, full ROM)

    Current BW: 242 @ 22% BF (yes, fatty can do pull-ups)

    fuckyeah.jpg

      • Today finishes my second week of LP. Before that I really just started getting back into the gym in the begining of June with a upper lower split program.

        I started the LP at:

        SQ: 225 3×5
        DL: 225×5
        BP: 245 3×5
        OHP: 135 3×5

        Hasn’t been enough time to really see the progression in 2 weeks.

          • Not really as I was doing some 5×5 stuff before that. I really wantedto do the LP to help my Squat and DL progress, but like I said my squat is lagging my bench and OHP in progression. I may just need more time.

            • what is happening while you are not lifting? are you getting enough food and sleep? ive never done the standard 3 sets of 5 LP, but have done a ton of 5-3-1, and there is a reason jim wrote in that your training max is 90% of actual max. dont let your ego keep you from taking weight off the bar and making rep pr’s

              • I hear you. I am eating paleo, so I only get around 100g carbs per day. and around 2500 total calories. Might be part of the problem. For sleep I get 6-7 hours.

  3. Bench tied PR 270 x 3, in two weeks 275 is falling
    Squat 450 x 2 (right knee felt a bit janky, hopefully with some rehab next Monday is a go)
    Press tied PR 190 x 3 (this felt really strong and I think 200 is going to be mine by this time next month)
    Dead PR 470 x 3 (I am going to start alternating with speed deadlifts as I think the stress is starting to get a bit high)
    I am really digging the template I am on right now and I hope I can ride it through the end of the year.

  5. Thanks for answering my question. I will keep a spare set of sunglasses and headbands in my gym bag so I am never without WL shoes, belt, sunglasses and headband.

    Also, FIT is a game changer.

  6. No PR’s this week. Taking a 2 week deload. Getting married next week so i thought I’d just carry the deload thru next week also.

    I’m going to go into a food coma PR next week at this wedding, I can promise you that.

  8. PR – 1RM Press @ 140#.
    BW PR – looking like a solid 155# for a few days now.
    Caught the sniffles this week though, so I’m probably looking at another 3 week setback…

  9. My only PR is in posting. I like this site and read it a lot, so I thought I’d try to participate more. Am at the end of a ~3 month, unplanned, “break” in my training, but will be re-starting with baby steps in the next few days. This means I’ll probably be posting a DOMS pr this time next week.

    I’m considering starting an online training log over on the SS site (since that’s more or less what I’ll be doing). Does anyone have suggestions of other good places for logs and good feedback?

  10. Yoked 660 for 60ft; 700 didn’t go very far.
    Really enjoying the hero epics that have ben posted lately (Mark Brown, Battle of Marathon, etc.) – it’s like having a modern Beowulf to check each week.

  12. Puttin’ my big boy pants on and doing a powerlifting meet tomorrow :) First one!

    Hope to break the state records in the squat and deadlift for my weight/division !

    Eli

  13. Squat 355x5x3 finally. Going for 360 today.
    Deadlift 315×5. Happy with my form, so that should catch up and pass my squat finally.
    Bench and press are getting close to my old strength levels, but that will still be a few more weeks.

    • Got 360×5. Hell yes. I’ve wanted to squat 365 for so long now, so monday should be good.

      I should also note that I got 360 today despite skipping my wednesday workout, and drinking tues/wed/thurs night on minimal calories due to taking a visit to my college friends.

      Closing in on that 405

  15. No PRs this week, but close to a few big ones. Dead-hang chins are nearly a reality, as are push-ups from the toes, and I’m damn dear under 20% body fat. Funny timing on the challenge as I just stopped weighing and measuring my food this week after doing so religiously for 2.5+ years.

    Are you going to start each PR friday with a little Norse lesson? Unfortunately, like Mjolnir, “Heil og sæl” can carry a negative connotation these days due to some jerks who adopted its use back in the late 30’s.

  16. Team Jamaica getting ready for the big O in my gym. Was hoping to see some monsters hitting the iron, but so far it’s just been middle distance runners catching a mob. They have private sessions morning and afternoon which is presumably when shit gets real.

    No significant gains on the training front. My schedule has been out of wack since starting at a new office a couple of days a week. This week is the first for some time in which I did some appreciable exercise all five days, which is noteworthy I suppose.

  17. Hey Justin, I’ve been reading since the beginning, but this is my first post (PR!). Just wondering if you’ve seen Kelly Starretts lastest video about NOT icing sprains and such. It has to do with inflammatory response and letitng the body do what it knows how to do. Thoughts?

      • Yeah, I was going to post this as well. I watched it twice last night and now I’m really confused about what to do with my cranky bits. I definitely believe that the way my ankle sprain was rehabbed 7 years ago was wrong (never iced it, a month on crutches, a month on the boot – both on the Mizzou campus – and then about 3 weeks of twice a week PT) and that it’s going to be full of shitty scar tissue forever now, but I don’t know exactly what should have been done. Less isolation and more working on the muscles and toes in my leg would have helped, but how do you manage the pain and move when in pain as well?

        I’m definitely doing a lot of reflecting about this right now.

        • I’ve noticed a marked increase in how fast injuries heal (or at least, how fast pain/swelling subside) when I ice them versus when i neglect to do it, so I’m deffo sticking with ice in the future.,

  18. No training PRs, just maintaining the upper body and going with lighter, more explosive lifts for the lower body. I’m more concerned about crushing softballs and gallantly roaming the field as if I’m stopping fireballs from a dragon.
    Last night I ate 14 oz steak, and I have neither shaved, nor trimmed my chest all summer. No tan. And I’ve ditched the lite beers for Budweiser and hard liquor on the rocks.

    • Anyone have experience with progressive range of motion training? I’ve been thinking of trying it out this fall after summer sports are done. Use it on my squat. I’m 6′ 2″, 215lbs, long arms, long legs, short torso, squat hasn’t budged in years (320lbs, always buried in the hole). Spent this past winter/spring box squatting, which improved my box squat to 365, but had zero impact on my squat max. I apologize for proposing a gimmick that requires partial reps in the rack, but I would follow those sets with lighter full ROM sets.

  19. Press PR 120 3×5
    (Press finally going up from abominably low, and shoulder
    ROM gradually improving)
    Chin PR 19 reps
    (OK, so I may have beaten this before by a few reps. but that was before I read 70s big, decided to become a man and put on 20 lbs, so that doesn’t quite count)
    I am still working on some mobility stuff on my ITB and TFL, otherwise I get too much patellar pain to squat. Progress on rehab, but no squat PR’s.

  21. I’ve been going through some of the same training issues as Justin. I’ve had to travel recently for work and separately have had to work late a number of times. I generally take the advice offered on this site but I am not hiring movers for my move tomorrow. I did rent a dolly though. That should do it.

    My training update is that I’ve only been able to train at least once a week, usually twice, for the past month. And that’s it. I am not at the point yet where I’m starting to get weaker but my ability to exercise efficiently is definitely taking a hit (i.e. I get winded easily, get sore as fuck from lighter weights, etc.). Hopefully I’ll be able to train more regularly next week, but it’s going to be a tough couple of months.

    Also, I trained at a random gym on Sunday–Gold’s Gym Pittsburgh. I took a picture of their shitty rules. https://twitter.com/BrutalFactor/status/224469227959099392/photo/1

    • I keep my bag with me, use chalk, and probably make excessive noise while lifting at the Gold’s here in Plano, they never bother me about it

      Maybe because I’m the only person to ever, ever re-rack weights in the history of the gym?

  22. No PRs this week. Thought my back was better so did some deadlifts (170kg x 5) on Wednesday but it’s actually not better so I’m definitely going to have to make an appointment with a physio or someone.

  23. PR Bonanza for me lately:

    Push Press three PRs in one day 118 kg, 120 kg, and 122 kg
    Jerk Double of the Rack PR 130kg
    Front Squat 156 kg
    Clean and Jerk two PRs in one day 134 kg and 137 kg (301.4 #s)

    I finally eclipsed the 300 pound mark in the clean and jerk. Extra daily mobility is starting to pay off. My team and I will be hitting Max attempts this coming up week and the following week so I am excited to push for progress.

  24. Squatted 425 for a double.

    Also, pulled 315 for DE work beltless. This was more of a feel good thing, just because pulling with a belt lately has fucked my shit up. Can’t get tight before a pull.

  25. First post! I feel like I can now join the conversation because I am finally doing a complete barbell program. I just moved to a gym with a squat rack for the first time, so I have started a LP about 2 weeks ago. I have been benching, deadlifting, and pressing for a while.

    6’5″ 255

    Squat 145×5
    Press 155×3
    Dead 325×5
    Bench 260×3

  26. Hi everyone…another virgin poster here (been lurking for a month or so). My background: Started doing StrongLifts 5×5 about 8mo. ago, starting with just the empty (Oly) bar as Med** recommended and worked my way up to around 245x5x5, 105x5x5, 135x5x5, and 275x1x5 (Sq/Pr/Bp/Dl) and did GOMAD for 2 straight months before plateauing and scaling back to 3×5 and not really seeing any appreciable gains. Seriously thought about killing myself (yes, I’ve been reading the works of brent kim), and in desperation, started looking for any information on a better program. Stumbled across 70sbig.com and ended up buying Justin’s TM – Part 1 e-book. Seriously loving it so far! Been setting PR’s every week for the last month, and here are my latest stats after today’s workout (in lbs):

    Squat 315×5 PR
    Press 140×4 (FAIL) – PR last week @ 135×5
    Bench 195×3 (FAIL) – PR 2 weeks ago @ 190×5
    Deadlift 365×3 PR
    Weighted Pullups 10reps w/70lbs
    Weighted Dips 10reps w/90lbs

    I am 33 y/o, 5’5″, and just weighed myself @ 171lbs (started at 135lbs) ~12%BF and train at the poopiest gym in the world, Gold’s of Carlisle PA, out of necessity. I look forward to reading many more of Justin’s insightful posts and posting hopefully many more PR’s! There are some strong mofo’s in here…srsly put me to shame! ‘Scuse me while I go eat & squat…

  32. Maybe this is a question for next week or maybe special forces is not in my future and its been covered. When calling the demons do you have any sort of visualization exercises you recommend, I have noticed before heavy benches AC does the same space out then taps his hand like an early 90s wrestler every time and Klokov does the autistic space out for almost the exact length of time each time before heavy lifts. From training with AC and from your dream talks with Klokov are they going through mental exercises here or is it coincidental

    • Not Justin, but I have a similar routine before I get under a heavy squat or pull a heavy deadlift. I give myself the positive self talk small stuff of you’ve got this, but when I really summon the demons my mind goes pretty much blank. I chalk up, pace back and forth taking deep breaths through my nose and out of my mouth. I can feel the tension building up in my chest until I just grip it and rip it. Then I need a smoke and a nap.

  33. My PR this week is a technical PR, and less than I had hoped for. Push Press 185×4. Squats are back up to 325×2, and are progressing beautifully on a TM setup.

    Now for the frustrating part. My deadlifts have gone to crap the past three weeks. I did 455×3 not a month ago, and barely pulled a single at 445 and 455 this week.

    The big difference of course is that I’m back to squatting before I deadlift. So… Not sure what to do. Rebuilding my squat is more important right now. I think I’m probably going to go to a 531 setup for deadlifts and just use my fatigued max.

    Thoughts?

  34. I was once again denied an 86 kg clean PR. Started off power cleaning and then just went up. Hit 82 and 84. Felt super strong coming out of the hole, so I figured if I racked it, it was mine. Alas, I didn’t get my elbows around fast enough, so I didn’t rack it and I fell on my big fat ass. And, my brain was not interested in a second attempt.

    79, 82, and 84 kg: http://youtu.be/uo4kxb3z0ws

    I thought 86 was funny when it happened but after watching it again, it really wasn’t that funny.

  35. Speaking of lifting gear I’m probably gonna start wearing a fanny pack full of Jubes Jubes to the gym so that I can snack on them between sets.

    Squatted 465 x 5
    Push Pressed 235 x 5

  36. Hey guys and gals. My right leg is still stronger than my left on squats and deadlifts so my lower back is overcompensating which is giving me some pain on the left side. I have some appointments with a chiro so I hope that’ll help.
    PRs:
    Deadlifts 435×3 Really felt the difference in leg strength.
    Bench 225×8

    • How did you diagnose the strength imbalance between your two legs? How does it manifest its self when you are lifting? I don’t necessary feel a difference in my lifting, but I would not be surprised if I had an imbalance as well, as I have a noticeable muscle mass difference between my two halves. Sometimes when I squat I think I may emphasise one leg over another for a particular rep, but not consistenty, and not always the same leg. I have a strange pain in my lower left back as well and it’s driving me nuts. Squatting seems to aggravate the pain. Thanks.

  37. Proxy-PR…. Helped some good people move into their new gym space here in Richmond tonite. They should be proud of their new home, it’s a huge investment and a big leap for them, but I know they’re going to thrive in their new location.

  40. Deadlift: 415×7

    Huge PR for me. Previous ID was 410×3. Felt reckless today and just went for it. Just three months ago I was pulling 405×1.

    Squat is still in the shitter and pissing me the fuck off. No progress for weeks due to my inability to consistently keep my knees from sliding forward at the bottom, which has given me a nice dose of tendinitis in the right hip. No clue how the hell I’m going to solve this.

    • Have you tried RDLs to strengthen your hamstrings? For most people I coach, the forward slide is either weak posterior muscles or lack of concentration/someone yelling at them to stay back.

      • Yeah, I’m at 315 for 3×5 at the moment on RDLs. I think it’s just a matter of concentration since I can manage a few good reps every set. I’ll have to find someone to yell at me. Thanks.

  41. No PR’s this week… Been trying to hammer out my snatch technique… I may have finally gotten an idea of what I need to do yesterday, so I’m back to adding strength work in, not just lifting. ( I haven’t squatted in a month, I’ve been so frustrated with my snatches…)
    Anyways, I did 5 sets of triples with 155 on the Overhead squat, another 5 sets of triples with 255 on the Front Squat, and Snatch Deadlifts with 225. Or maybe they were pulls.

    Actually, I did PR: I got frustrated enough to ask for technique help online. Dunno how much the responses helped, but I did upload a youtube vid for that purpose: http://youtu.be/riIc25CO7gQ

  42. did some speed deads for the first time,(60%) 275 x10 x 1. Did 1 rep per minute, fast as possible

    did 11 chins with band assistance, no bounce and slow negative

    power clean: 4×4 @ 155

  43. So I’ve decided to stick with Brolympic high-bar, even though my anthropometry would suggest low-bar squatting. Low bar just does not make my back feel good. I might tack on both GHRs and RDLs on volume day. I might fiddle with sumo deadlifts too.

    New 5RM Squat: 330#x5 (with sunglasses, headband, and my 3 inch belt)
    Gym PR: the co-owner stopped to watch my 5RM set and regarded it as ‘good shit’. That’s PR worthy right?

  44. No PR’s today(sucks)! Missed another training day! I did do 235×8(squats), and 280×12(DL’s) on monday and wednesday respectively. I will not be able to get back to the gym till Monday. Will have to do 235 over again…(work is the obstacle to my training, I work 2 jobs)…think I am going to have to drop working on Friday to get my training in…

  46. two squat pr’s this week: 290 for 5 on Monday, which felt great. followed up Thursday with 305×5, and it felt like 5 might have been possible.

    made more atlas stones and going to add them regularly. Hoping it will help everything by strengthening lower back pulling from so deep and the powerful hip extension required to get the stone up should help the oly lifts.

  47. PR on thursday!did 170 kg (374 pounds) deadlift (5 reps)

    My deadlift has been going up steadily since I started LP,while the rest of the lifts are giving problems.

    I am conscious that it is difficult to maintain a LP while training after 12-13 hours of work and sleeping 6-7 hours a day,but I am surprised of how my deadlift keeps improving:)!

    Good weekend to everybody!

  48. First post PR.

    More importantly, first meet PR.
    6’7″ 230 lbs. 36yo

    Squat: 408
    Bench: 265
    Dead: 440

    Total : 1113

    Went 9 for 9. All three lifts were PRs. On both bench and dead, it felt like I had more in me, so there’s something to drive for in the next meet. Was good for second place in my weight class.
    In preparation for the meet and throughout the day, I found myself using various pieces of advice from the people posting here. Thanks, guys and gals.

  50. New to the site, but I like what I’ve read so far! I just transitioned to TM a few weeks ago, and I’m making gains every week. Current BW is 185.
    PRs today:
    Squat 5RM @ 250#
    Bench 5RM @ 155#
    Got a long way to go!

This site uses Akismet to reduce spam. Learn how your comment data is processed.