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.
Do you have a training question? Ask anyone from the 70′s Big Crew a question in the comments below, on Facebook, or Twitter. Follow 70’s Big on Instagram.
For the guys on a three day LP program, when do you throw in mobility? Do you do it right after your workout, on off days, at night, or just whenever you get it in? I am tight like a tiger so I can’t ignore it anymore.
Also, just finished my first month of 70sBig LP and I’m really enjoying it. Mostly for two reasons: I no longer hate everybody and everything from squatting three days a week (which no doubt works) and the guilt free python pump sessions.
I usually do it at night before I go to bed. Helps me fall asleep pretty quickly. It’s part of the “down regulating” that Kelly Starret talks about. If it’s your thing, I HIGHLY recommend an herbal supplement to augment it.
Training went surprisingly well this week; added a few more days of endurance running for my annual fitness test next month.
Still running the Texas method (going on 3.5 years).
Volume Day:
– Pushed Volume squats to 415 3×5
– Ran aground on the Shreveport 10s on bench at 305 – reverted back to 3×5 with 310 and some back offs (“the pump method”) at about 80-85% of my work sets.
Assistance Day:
– Rows (ascending) upto 3×5 at 290 with a couple back off sets at 85%
Light Day:
– Pulling my press back out of the gutter; 180 3×5 across with a few back offs
Intensity Day:
This was my second week back in higher intensities;
– Squat (ascending doubles) 450,460,470 – belted
– Sumo catching up to my conventional; 510/570×1 – 455×5 (RPE-8), 365×10 (RPE-8)
– Dips: 160 3×5, 50% for 13, bodyweight for 23
Question for the 70’s Big Crew/community:
– in the TM e-Books there’s prescriptions for adding conditioning to the weekly template, however I’m looking for recommendations on building out training for an annual fitness test. Each year I’ve been building a 12 week period of progressively adding conditioning however I’m always having to wing-it insofar as attenuating volume and resistance training frequency as well as nutrition to match.
– Can a post similar to the TM Taper be made for building up to a Fitness Assessment? (like “meet week”)? Potentially with nutrition prescriptions for maintaining weight or improving body composition?
Its a lot to piece together (hence my asking). I usually get nice and strong at 215-220 lbs in my “off season” and end up feeling like a string bean of 200 lbs by the time I test, and, although my run time places me in the 97%+ category, its still not sub-10 minutes for a 1.5 mile run.
What’s your fitness test comprise of?
I’ve had to stuff around with things like that a bit (I wrote that post on flexible training on here a few months ago)
If you didn’t build up to the test, what sort of time are you running on the 2.4? Also, how tall are you?
Hit a clean PR this week of 200 lbs. Also I’m going to be starting the 70s Big LP next week so that is pretty awesome. I was wondering if anybody (Justin) has thoughts on using rings for the dips and pull/chin ups in the LP?
Personally I think rings for strength training are counter productive. When you’re focusing on extra loading and getting stronger you want to avoid introducing more instability. The potential for inconsistencies in technique also make it that much harder to improve/track progress
Push Press PR 185×3, 190×1 after reading the Press write-up on Chaos and Pain. Good stuff, first time with a false grip on a Press.
No PR, but pressed 201×5 my second time back from some shoulder problems. So close to my PR is a welcome surprise now that I am old and broken.
My training week was a little jacked up. I did bench volume on Monday morning then started building my privacy fence. That went on until Thursday morning, so I ended up skipping squat volume day. I was able to bench 265×3 on Thursday but the last rep looked and felt shitty so I’ll prob not count that as progress. I didn’t do squat/DL intensity day today but I also didn’t do a full volume day, I just squated 4×3 of 310lbs. which would have been weight used for 5×5 last Tuesday and some RDLs. I’ll just restart this week again on Monday and try to stick to it.
No training this week, had to rehab my left knee. Thanks to Kelly Starrett, a foam roller, and a lacrosse ball though it is feeling almost 100%.
I deadlifted 405 easily yesterday. That was the first time I attempted over 400 since having some elbow tendinitis worked on. Felt great!
I am traveling a lot over the next few months. Can anyone recommend good gyms in these cities? I am a Gold’s member so I usually go them wherever possible, but I also like visiting gyms with lots of strong people and a good “lifting culture.”
Myrtle Beach, SC (will have a rental car)
Memphis, TN (will have rental car)
Prague, Czech Republic (no car, using transit/taxi)
Berlin, Germany (no car)
Paris, France (no car)
Seattle, WA (no car)
Vancouver, BC (will have a rental car)
Not sure where you will be located in Myrtle, but the North Myrtle Beach Aquatic and Fitness Center has a serious weight room. Granted, there are a lot of old people in there, but they have a ton of weight, DBs, machines, racks, hypers, etc. They even hold PL meets there. The place is awesome
http://afc.nmb.us/Default.aspx
Thanks. I actually ended up going to the Gold’s Gym in Myrtle Beach. It’s a good facility. Old school iron plates, a platform, two squat racks, lots of good stuff and that traditional dank look and smell, with the old Arnold and Lou posters on the walls. I loved it!
Hello. Long time reader, first time poster. Just started the LP yesterday. Any suggestions on including the power clean somewhere in the program? Perhaps in substitution of one of the other lifts? I don’t have anywhere to do weighted dips and thought maybe I could swap them for that. I would like to transition into an Olympic lifting program in the future.