PR Friday is a forum to allow you to share your triumphs and failures with your strength training brethren. How has your training been this week? What questions do you have for your peers? Talk and mingle.
It’s been a while since we’ve had a good ol’ Q&A, so ask away! This gives you a chance to ask anyone from the 70′s Big Crew a question in the comments below, on Facebook, or Twitter. Follow 70’s Big on Instagram.
In the meantime, enjoy this 440 bench at 187 bw. Happy Birthday and Happy Friday!
First week of TM, hit PRs on squat and BP, 245 and 185 respectively, both for 5. Felt pretty damn good, last couple squats were grinders though for sure.
I’m looking to buy a house a build a home gym in the garage, and was wondering what your opinions would be on the best way to do this. I’m curious about the specific equipment to purchase as well as design. To give some context, I’m working with a pretty big garage with high ceilings and want to have the ability to do some weightlifting and strength training. Some type of platform, bench, and squat rack are necessary, along with a good bar for olympic lifts plus some bumper plates and iron plates. I’m thinking about getting a single bar that is good for both heavy squatting, pulling, as well as the quick lifts, but the rest I’m unsure about. Rack vs squat stand, DIY platform (a possibility, wouldn’t mind the work) vs a purchased one, used bumpers vs new bumpers, kg vs lb, etc. I’m purely an amateur lifter, with little interest in seriously competing, but I don’t want to have crappy equipment. My budget is around $1000 to $1500. Any thoughts?
Perhaps this could stem out to be a post on the site (if I ever get time), but I can tell you what I did.
For a while, I only had some cheap squat stands graciously given to me by a friend (thanks Ryan/Randi). These are fine for controlled back squats and front squats, but I wouldn’t trust it for very heavy weights that require a forceful re-rack. Plus, you can’t bench with most stands (I primarily pressed in addition to snatching/CJ).
I have made a lot of platforms with plywood and horse stall mat. 4×8′ pieces of plywood, preferably 3/4″ thick (though I could only get 5/8″ the last time I did this). Put two side by side to make a 8×8′ square. Then put another two on top, but rotated 90 degrees so they overlap. Then, on the third layer I put a good 4×8′ piece of plywood in the middle, and then I put 2×8′ strips of horse stall mat on the outsides of it — the rubber mat is where the bumpers will make contact.
I created platforms like this years ago when I opened a CrossFit and I’ve done it a few times for garages since, and I like it. You could just do a couple layers of plywood, but the horse stall mat will help absorb the force of dropping them. This is important to protect your garage’s foundation, and to possibly reduce the ground from shaking and irritating neighbors if you live close enough (this was the case in Florida years ago, but that ground was mostly sand and seemed to transmit the force easily).
As far as a rack, I have a Rogue Monster Lite rack, and it is bolted to the garage floor, and I really like it. It’s solid, I could do kipping pull-ups on the accompanied pull-up bar if I wanted (I don’t), and I would trust it with very heavy loads. I made a smaller platform to go in the center of it, three layers thick (I just had the guys at Lowe’s cut it after I measured it — it worked out). However, a rack of this quality will be $700+, so it may be something you upgrade to.
As far as a bar, I still recommend the Rogue B&R bar. It has the knurling marks for both a power and weightlifting bar, yet it is just a York Power Bar. It spins well enough for average Olympic weightlifters, so it’ll work well enough for those purposes. Personally, I have a second York Weightlifting Bar that I use for pulling. Each bar will be around $300, maybe less on Rogue’s site. Pendlay/MDUSA Bar equivalents are fine, I’m sure, I just got my weightlifting bar a long time ago.
My bumpers are from York too, and are high quality, but are a bit thick. Get them from MDUSA or Rogue. I prefer them in kilos, especially for anybody competing in weightlifting or powerlifting since the competitions are in kilos and it’ll help you learn.
I got a bench from Rogue. It is simple, solid, and effective.
My change plates are from York, but they can be purchased from anywhere.
I have good things to say about Rogue, their service, and their equipment. I ordered from them nearly 8 years ago when I opened a CrossFit and have filled my home gym with their stuff. I’ve used MDUSA equipment and have no complaints there. I’ve used better quality weightlifting equipment, but it’s not necessary for a home gym.
I’ll turn this into a post on the site and probably take a video to elaborate better. Let me know if you have questions and I can address them in the post/vid.
big_mike I put my garage gym together for around $450. I’ve got close to 650# in weight, an old gradual incline squat rack w/ safety arms that I use for everything, pull-up bar, dip stand, horse stall mat (for DLs, snatch, C&J), 2 bars (unknown brand), bench, collars, etc. etc. If you’re purely amature like me and don’t lift an eff ton then peruse Craigslist for the meat and potatoes stuff.
One thing, If I had the money I would buy a better power rack/cage.
Hi Justin, I asked a Q a few weeks back on Twitter. I can’t raise my arms in a vertical line which affects me getting under the bar in the press. When I press I tend to lean back/hyperextend to get the bar above me.
You messaged back with ‘Do you mean you are missing end range shoulder flexion like this picture?’ This is exactly it but you didn’t follow up with a fix suggestion.
What can I do to correct? Thanks in advance
Have you tried MobilityWOD? There are a couple videos there on the missing shoulder corner. Justin’s Chalk Talk #6 also had some suggestions.
Pretty much this. You are likely missing end range of shoulder flexion, and you compensate by over extending in the spine. This is an incredibly common fault — lots and lots of people do this and it goes unnoticed, un-cued, or un-fixed.
Look up Starrett’s “5 way shoulder” (you can search that on 70’s Big too) and start working on that. Work on your thoracic spine with lacrosse balls or roller — whatever you have.
Cues during pressing will be to contract the lower abs.
Incredible pressing!
My question is about severe tightness in my calves. I’m a very deep squatter, and when I squat heavy for about a month, I start getting extreme pain in my calves. Not from walking around, but even if I body squat and smoosh my calves or stretch them, it kills. I do a lot of stretching, ice/heat/equi blocks, flossing, smashing, rolling, etc. It is an absolute painful event to roll them out on either a barbell or using The Stick. I have great ankle and knee flexibility, just tight calves. Any other advice? can post squat videos if needed.
Buying flat soled shoes helped me with this. I’ve been wearing New Balance Minimus Trail shoes for three years (on my second pair). They make you get full flexion while walking. Take care of this dude. Mine got so bad that I developed plantar fasciitis which required painful injections to cure.
I have a hard time accepting you have good ankle flexibility but tight calves — those are opposing things.
If you have a video to link, let’s see it.
Given the fact you said you’re a deep squatter, I’d assume you’re hitting the bottom in a way that is stressful on your soleus and/or gastroc (muscles of the calf). This would make sense if your knees jam forward at the bottom, slamming your ankles into significant dorsiflexion. The video will probably shed some light.
Squat is stalling out at 455 for one triple.
Using the modified 10’s method for bench; 285×10 this week
Deadlift has been up and down, last week on a 2″ deficit 475 for a triple, this week no deficit 485 for 3 very difficult singles… No idea what’s going on with it. Happens every 3-5 weeks.
Question for the gentlemen of 70’s Big:
Over the last 10 or so podcasts you’ve covered the topic of high bar and low bar squatting in terms of which to use for each strength disciple. I’m struggling with breaking my high bar habits to take full advantage of the low bar technique. How would you teach the progression from the high bar to teach someone how to low bar?
I’ve always carried the bar in a low position but always maintained an upright trunk angle with a narrow stance and copious amounts of forward knee travel.
What metrics can be used to find a more appropriate toe angle and stance width to teach the low bar squat?
Currently my deadlift is 570 on the platform and 580 in training whereas my best squats are 505 and 495 respectively. I’d like to reduce this discrepancy and improve my squat performance. 5’10”, 210 pounds, raw competitor, no anthropometric abnormalities.
Thanks
Well, I’d have to see the squat to talk more definitively about it.
But there aren’t significant differences in stance width or toe angle. The differences lie in where the bar sits on the shoulders and then the overall mechanics.
The high bar is predicated on driving the heels through the floor whereas the low bar focuses on pushing the butt up. So, overall, the torso will be more inclined at the bottom of a low bar squat. So let’s see some video.
Having a much higher deadlift could be indicative of a lack of a strong posterior chain. For example, I see a lot of guys that can pull a lot of weight on the deadlift at the expense of rounding the hell out of their back. That style of deadlifting puts kilos on in competition, but it doesn’t load the posterior chain properly. You say you were a high bar squatter. You have a heavy deadlift. Without seeing you lift, I’d assume you have a deficient posterior chain and a muscularly inefficient deadlift style.
The weather has been really shitty here in San Angelo, TX. especially since I train in my garage. So because of that I have made zero progress in anything and some actual regression in my squat.
I’m running the 5/3/1 program and my question would be: when, say squat day, is to cold to train, should I bench the next day, bench & squat, or push all days forward and squat? I have never really found a good way to tackle this problem but I do HATE skipping squats and communal gyms!
Second question: would it be more beneficial for someone taller than 6’3″ to deadlift in Olympic weightlifting shoes? I’ve probably asked this before, if so, please make pros & cons reflect!!
Once again, thanks to all of the 70sbig crew for doing what ya do!!
If I ever miss a day I usually just push everything forward. You’re not gonna die just because you took one extra day of rest. Also, Justin has written an article on your second question, googly it.
Thanks danny7, I appreciate it
I would just push the days forward or do a two lift day, either way isn’t a major issue as long as you keep pushing forward with your program and don’t let the speed bump derail you.
Honestly you should be able to train even in the cold weather. I don’t know what kind of cold you’re talking about but layer the clothes on and get a space heater and once you’re warm you will not be too concerned about the outside temp. I workout in my uninsulated garage gym and it works for me though my cold temps are only the high 30s at their worst.
That’s what I did today Sutor, DL and overhead press. In the past few weeks the lowest it has dipped down is around 25-30 degrees. I usually layer up for everything but a butt ton of fabric on really jacks with bar placement during squats. I get all pitchy either forward or backwards, the bar just doesn’t sit right. And plus there’s all the other cry baby stuff like the bar’s cold, the weights are cold, my Ragina is cold!!
On a side note, I did my DL work today in weightlifting shoes. Work sets were 293×5, 338×5, and 380×5. It took a lot of getting used to during warm ups, my mind wanted to clean it every time! Once I got to the work sets I got it under control and it felt good but I didn’t video it so it probably looked atrocious!! Oh well, onward and upward!!
I have to agree with Justin. I do not move well when cold. Also have cold garage, cold warehouse, and warm globo to choose from to lift and Illinois winter. I use the globo for the daycare for my little one year old buddy who no longer tolerates observing or napping while i lift. One thing I have tried is to warm up in the house before going out to the garage and cutting rest periods and that sometimes means lighter loads. 5/3/1 is good for that possibility given the percentages and lighter sets prior to the all out set.
That’s one of my favorites about 5/3/1! Especially when you get your hands on a good template with good percentages. I’ve tried the house and sometimes I’ll sit In the truck between set to keep warm!!
Lifting in the garage when it’s very cold is something that will be detrimental to lifting performance. It’s not merely a matter of “manning up”. Physiologically you are unable to perform the same way. So, I’m fine with you taking the day off or altering it.
I’d agree with the other guys in just pushing the day back. If you didn’t want to or couldn’t do this, you could always just squat light instead. Doing the movement light is better than not doing it at all. Some times you have to just bite the bullet and accept that conditions are not perfect, but do your best to get a quality session in.
Thanks Justin, that’s mostly my concern about lifting in the cold: the physiology aspect of it. I can man up all day but as soon as I pinch a cold finger with a 10# plate it’s a mental landslide and I start displaying shitty technique!!
9 times out of 10 I’ll at least try to do a light complex, double unders, or a light superset but sometimes its a no go.
On a good note I feel pretty good after yesterday’s heavy deads with my weightlifting shoes. I think I’m gonna stick with it for a few weeks to see how it goes.
Thanks!
Not to disrespect you Clayton, but come on… too cold in San Angelo??? If you don’t feel like training, take a day or two or whatever off. But don’t blame it on the weather, especially when you have a roof over your head.
No disrespect taken timo648. It’s more than likely me just being a puss. I’ve been in worse conditions and made it work, no more excuses!
My first major PR of the year was me hitting a 112kg Snatch which is a 6kg PR for me. I was stalled at 106kg for the longest time. I’m hoping in mid-way through the year to hit somewhere between 115kg-120kg. I’m hoping with my next cycle starting Monday I will be able to get my Clean & Jerk up since its been a long time since I hit a PR.
Nice. It’s always a good feeling to push the snatch up — it’s one of those belligerent lifts.
I spent half of that video looking for KG from Tenacious D. “Here we have two hundred KGs…”
Why do you prefer the press over the push press (at least for novices)? I know the short answer is “you’ll get stronger with either,” but it seems like the push press has more potential for overload and progression, and I’ve definitely heard of people struggling to make slow progress on the press. Do you think choosing one over the other as a beginner influences how effective the training is? Have you ever experimented with implementing both (on a novice)? And finally, what are your thoughts on the new batman vs superman movie? Thanks!
Because it works the shoulder joint through a full range of motion while the push-press does not. That’s the main reason.
A novice/beginner will need to develop musculature as well as get stronger. The press will contribute to filling out and strengthening the triceps and deltoids and develop the ever important trunk. The push-press uses the trunk similarly, but not through that beginning range of motion which is where trunk strength is especially needed.
The press is slow to progress because a) people have weak trunks, b) people have weak upper bodies, and c) it’s an uncommon movement for most (i.e. it’s not done through high school like the bench). Pressing strength is heavily dependent on back muscles that are built through pull-ups, chin-ups, and rows, so there’s a common theme of just overall weak upper bodies. This is why the book I’m working on is an upper body specific program.
I haven’t ever had anyone push-press instead of pressing early in a program. The push-press is dependent on already having an established pressing efficiency (i.e. proper bar path and trunk function). You could say I’m similar to CrossFit in this way that I would want someone to solidify their pressing mechanics before moving onto a more complicated movement like the push-press.
I don’t know much about the batman/superman movie other than I’m curious to see how Ben Affleck pulls off playing Batman.
Only PR this week is bench 265×5. I’ve been making good progress on my squat using a wider stance but I’m not yet into PR territory. Changed my deadlift over to sumo last week and I think I’m in love. I’ve got long femurs and my arms aren’t longer than normal to match so I’ve figured out conventional deadlift really isn’t for me. Sumo feels so much easier on my back too. Been doing rack pulls to keep some of my strength in conventional stance. Big thanks to Justin for the best no bullshit lifting site there is. Stay big.
I’ll always be here bullshitting.
Had some rep PRs of late. Been a rocky last year or so lifting wise with a lot of inconsistencies due to health issues and my laziness. Primarily train lifts for highland games so working on some strength in the off season.
6’1, 240lb
SQ: 440×3
BP: 250×3
DL: 455×2
PR: 155×3
Weaksauce IMO but I have been consistent on my training game and will keep pushing those PRs.
Where do you compete in Highland Games? This is something I’d like to get into down the road.
Live in Monterey area and throw up and down California.
finally got a bench press PR: 155lb x 5
deadlift 305lb x4 (couldn’t get the last one!)
Question: last week on my max effort deadlift i felt like i was straining my pecs… after some googling i tried widening my grip slightly and this week felt OK. So my question is, is this a thing? Is there something else I should worry about, or am I good?
I’d have to see your deadlift. I feel like I responded to you (or a similar situation) in those comments.
Basically, you’re probably just contracting your pecs more than necessary as you lock out. Tightness is good; causing a strain is too much. Hard to give any recommendations without seeing it.
Had a flu for the past week, and I’ve been incapacitated and haven’t lifted. Feels badd. Hoping to get back into it in the next couple days
Hey 70’s Big crew,
Smashed a PR press of 158×5 this week.
But I got humbled by 375 on squat and only hit a single. My buddy destroyed 415×5 on squat however. It was a good day overall!
Quick question for everyone, been on the TM pretty serious now for about a month and have been squatting 315 for 3 sets of 5 on volume day.
Should I progress my volume day weight weekly to drive progress on intensity day? Or Should I be more concerned with hitting 315 consistently for a 5×5? or to increase the weight to 320, 325 etc? My intensity squat stalled this week. It could have been a fluke due to a bad day. I’m just wondering if my volume stress isn’t high enough?
Well, my friend, the major take home point from my first book is to NOT blindly push the Volume Day. In fact, I give the recommendation to keep the Volume Day the same for three weeks while pushing the Intensity Day every week (resulting in a 3:1 ratio).
I even talk about how much volume is necessary — a 3×5 or 5×5. The answer to that is dependent on your recent training program. You would just want your Volume Day to have a bit more than whatever your last program was. So if you did a linear progression, then shifting into a 5×5 would help. If you weren’t doing regular 3x5s in your last program, then 3×5 will work.
The TM that I teach is about using the least amount of volume work to drive the intensity work.
Fat loss PR: waist went from 37″ to 35.75″ in the last 3 weeks. Scale weight 210 to 208. Finally dialing in my calorie/carb cycling and conditioning work after experimenting for the last 6 weeks or so. It’s taking a lot of effort to stay strict with my diet but the results are making it worth it. Strength and speed are improving along with the fat loss, so times are good.
Rep PR: Squat 225×17. Greyskull-style rep-outs are fun.
I have been running 5/3/1 and the boring but big routine for simplicity sake. Just finished my first cycle. I also add Olympic lifting here and there for funs sake and balance.
I lifted at a meet in december, felt well prepped having been running Texas method and tapered accordingly. Training went mostly as planned. Meet not so much. Went 375. 235. 473. PR only in deadlift and tied best total. In was very frustrated with my squat as I missed at 390. Lifted at 165 weighing in the day before. Training as I said went mostly nas planned but was ready for a break from heavy (for me) loads; each intensity day seemed daunting. Went 10 weeks training going into the meet which I learned was too much without deloading. Post meet moved to 3x10s for a few weeks then started 5/3/1 for efficiency sake and BBB for its intended purposes.
Due to my job, I have to stay conditioned and have been adding tabata rowing twice a week and when I feel good some tempo training. All that said, I think I am right side dominant both upper and lower body. I do mostly all barbell work. For example, after today’s tab at a row, my right quad was very burned up and tight while my left was not yet felt extreme fatigue in both hammys.
Is there a way to determine if this is the case and if so, how I may remedy it?
Are you guys going to the Arnold this year?
Lost one training day due to being involved in a car accident, but still fit in some good ones this week.
PRs:
Power Clean to Power Jerk 155, super easy.
Power Snatch 115, also easy.
Standing Press 105×6/6/6/7.
Front Squat 175 (working on wrist mobility, weight is easy)
Back Squat and Bench are today but I have a feeling I’m going to wreck them.
BW gains are starting to slow down, but I went from 185 in November to 206 today.