15 rep sets

12/16/2011 2:33:01 PM

Btt, so after a week in Miami I figured today would be a rough day at the gym. Basically all day drinkathons, missed meals, no sleep, no supplements, etc.

I was pretty fatigued in between sets but I set PR in bench, incline bench, and seated row.

Is this an indicator of overtraining??

1/24/2012 2:00:09 PM

possibly

if you think you may be overtraining, you probably are

1/24/2012 4:08:19 PM

Quote :

"i actually had my gf on the same schedule/program as i am doing for a while, but it just took so long to change out the weights between every set and shit"

i enjoy working out with my gf, she is pretty strong and i see the changing weights as extra calories burned, get a good static stretch in there too

1/24/2012 6:33:41 PM

I'm going to spend the next 6 months doing DC training with the focus being on dropping weight and getting into shape for a show. I'm going to limit my lifting time to about 20 minutes a day, 6 days a week, with an hour of low intensity cardio following. My diet is going to be restricted to ~100g of carbs a day, ton's of protein, and no carbs after lunch. My goal is to drop 10lbs a month for the next three months, and then re-evaluate where I need to go from there.

1/25/2012 10:28:05 AM

PRed the deadlift at 430 the other day

2/2/2012 12:39:14 PM

Nice work!

My DL is stagnant But it's strong for my size 465 at 175lb bodyweight.

I don't train it too hard because I feel like my biggest risk for injury, and my weak link, is my low back. I definitely want to hit the 500 mark, but I am taking my time.

2/2/2012 12:46:14 PM

mine wasnt going anywhere for the longest time, but i think i have finally adjusted to the new gym since i moved to richmond. i was also able to take 30 seconds off my 5k time over the course of january.



[Edited on February 2, 2012 at 12:52 PM. Reason : youre still stronger than me, i weigh about 180 right now.]

2/2/2012 12:51:15 PM

I should be knocking on the door of a 400+ squat soon.

Last month I did a cycle of squatting twice a week... 1 day was heavy a la 5/3/1, the other was 3x10. It did wonders for my squat strength endurance. Hopefully will test and PR 400+ before I cut in March.

2/2/2012 1:18:47 PM

Question:

Lately during my squats and deads, but much more exaggerated during my squats, my right foot keeps setting about 1.5-2.5 inches ahead of my left...I am having to make an absolutely conscious effort to square my feet up parallel...I have been lifting for years now so there isnt any newbness going on here it's just something that ive noticed as of late...anyone ever had an issue with this, or clients with an issue like this??

2/6/2012 4:04:03 PM

Hit 295 for three on front squat today, my previous max was 300 so I am sure I am above that now.

2/6/2012 8:46:10 PM

^^ could be a few things, probably some stiffness or shortness in one of your hip/core complex muscles.

If having a slightly staggered stance prevents spinal rotation or lateral flexion, it's probably better to have it.

With that said, I can't really give you any advice because there are so many things it could be.

2/6/2012 9:10:36 PM

I've been getting a lot of flack from my gym lately about lifting in socks. Now I'm trying to decide between getting Vibrams or Chucks. I'm leaning towards the Vibrams just out of curiosity. The cost difference isn't really a concern.

Any strong opinions either way?

2/7/2012 10:48:18 AM

I only have experience in chucks but I absolutely love them. I think I picked mine up for $35, hard to pass up.

I used to lift in some minimilist type shoes and I found the chucks felt a lot better for heavier lifting. I am sure the five fingers will work just as well though.

2/7/2012 10:54:11 AM

I like the new balance mx20s, they are minimalist shoes. I train in them for everything, except squatting and olympic lifts, when I wear some weightlifting specific shoes.

2/7/2012 11:56:43 AM

Quote :

"Hit 295 for three on front squat today, my previous max was 300 so I am sure I am above that now."

That's pretty strong!

What type of grip are you using? Cross or clean grip? Belted or unbelted?

I did 250lbs for a triple today and it was tough. It's been about 4months since I front squatted heavy. I put a belt on and hit the next 2 sets for 3 a lot easier.

2/7/2012 11:58:06 AM

^ Thanks man, I use the clean grip. I find it is much easier to keep from falling forward compared to crossing my arms. Had a belt on too, didn't when I hit 300 for one but from now on I plan on pretty much always using one when the weight starts getting heavy. Just feel more comfortable wearing one.

2/7/2012 1:05:05 PM

I've started using the clean grip, after getting comfortable with it, it is much easier to keep the upper back/rack position tight.

2/7/2012 5:02:45 PM

I worked out at Bev Francis' Powerhouse Gym this afternoon, and that gym was awesome. I spotted Kevin English finishing up a shoulder workout, and there were a couple other guys in there that looked like they were chasing a pro card. I did a short DC leg workout and then did an hour of cardio. I really wish there was a gym around here that had as much equipment as that gym had. Their section for squat racks and leg equipment was the size of the weight room at the gold's I go to, and almost everything was different.

2/7/2012 10:55:09 PM

It is looking like my facility, which should be opening in April will have:

6-8 racks for squatting/barbell lifts. 2 racks will also have olympic platforms.
8 areas for chin ups, suspension training, or gymnastic ring work
reverse hyper
GHD
120ft turf run way for sled and agility work
6stack cable crossover jungle gym
functional trainer with 2 200lb stacks
Breaker bench that is also adjustable for incline, seated/standing military
DBs up to at least 75, 100lbs if its in my budget
and a lot more... fat bars, specialty bars, farmers walk handles, yolks, stones, bands chains, plyo boxes etc.

Any of you guys used a breaker bench before? It has a pivoting uprights that allows you to break off the bar with out a spotter by pivoting the barbell over the chest instead of behind the head.



[Edited on February 8, 2012 at 8:46 AM. Reason : ;]

2/8/2012 8:43:32 AM

I think they had one or two breaker inclines at the NC State gym. Took a little getting used to, but was awesome for doing incline bench...until you had to rack it.

2/8/2012 8:46:21 AM

^^Dear god, please tell me youre in N. Raleigh?!?!?

2/8/2012 8:54:54 AM

I haven't signed the lease yet, but the location I am currently negotiating is on Atlantic, 2minutes inside the belt line.

Just found out there's a crossfit facility that is .2miles away, but from looking at their pictures, my facility should be leaps and bounds above what they offer.

[Edited on February 8, 2012 at 8:58 AM. Reason : ;]

2/8/2012 8:57:42 AM

i'll go for $20/mo

2/8/2012 9:01:24 AM

Well Im sure this goes without saying, but when you finalize things, be sure to let everyone on tww know

2/8/2012 9:06:10 AM

Unfortunately the price point is going to be out of the range for the typical gym goer...

I anticipate a lot of flak over how expensive it will be, but the reality is that unless about 80% of my members don't use the facility, there is no way I can stay open with $20 a month. The reason being that the space and parking lot can't sustain the required amount of members at that price rate.

It's going to be focused more on small group personal training... groups of 2-5 people with 1 coach. Depending on frequency per session cost will be $35-25. I'll also have an unlimited group class very similar to crossfit at $120 a month. For advanced trainees or people who don't need any services or coaching, and meet competency criteria, can have open access at ~$65 a month.

2/8/2012 9:06:47 AM

Quote :

"6-8 racks for squatting/barbell lifts. 2 racks will also have olympic platforms. 8 areas for chin ups, suspension training, or gymnastic ring work reverse hyper GHD 120ft turf run way for sled and agility work 6stack cable crossover jungle gym functional trainer with 2 200lb stacks Breaker bench that is also adjustable for incline, seated/standing military DBs up to at least 75, 100lbs if its in my budget and a lot more... fat bars, specialty bars, farmers walk handles, yolks, stones, bands chains, plyo boxes etc."

for $65/month anyone complaining probably just doesnt appreciate or "need" the facilities listed above

2/8/2012 9:21:18 AM

If I had a place like that near me I would jump on that deal in a heartbeat. For $65/mo I would stop going to my crossfit gym. I can't go back to the typical globo gym though, too used to having access to a ton of racks, cool equipment like a reverse hyper, bumper plates, rings, etc

2/8/2012 10:47:42 AM

You'll never find a place offering that for $65/month.

Why? Because everyone would want to go. There wouldn't be enough equipment or space to meet demand. More equipment/space could be purchased...then more people would come. It would be a vicious cycle.

There have been CrossFit gyms that have tried this model and failed

Matt, which CF are you referring to? Invoke or Raleigh CF? Invoke just signed a lease for a 6,000 sq ft facility on Saunders and Raleigh CF has a 10,000 sq ft facility that will eventually be filled with equipment (I'd imagine once their client base fills up).

It's going to be hard for you to compete in that market especially with CrossFit starting to come into the limelight.

2/8/2012 11:23:23 AM

It's called Oak City Crossfit. It's been on Hodges st. for about 8 or so months I think.

The $65 a month is going to be very limited and I won't be marketing it much. It's mainly going to be an option for my friends and other advanced trainees that can bring some experience and credibility to the gym.

To be honest, I am not too worried about the competition with Crossfit. Almost none of my current clients have even heard of it, or if they have, it doesn't really appeal to them. At least not enough to change their training methodology. Not to say I won't be working hard to compete with them, I just feel confident that it won't be much of an issue. Especially given how large the Raleigh area is.

Plus, IMO, I think as crossfit continues to "come in to the limelight" people are going to start realizing how poor the quality control is. I would love to see the average rate of acute and overuse injuries in crossfit gyms, compared to traditional commercial gyms, sport specific and personal training studios.

The core of my business is going to be small group training... 1-3groups of 2-5people, with a coach for each group. All I need is about 21people to do the lowest level group training to be in the black. I think that should easily be accomplished, as I already have about half that pre-committed.






[Edited on February 8, 2012 at 12:32 PM. Reason : I suck at writing today]

2/8/2012 12:20:01 PM

get their commitment in writing now... you would be surprised at how easily people change their minds

2/8/2012 12:56:28 PM

You are definitely right. As I used to say back when I was in sales... "It's all vapor until it's on paper".

Once I sign the lease, I am going full throttle on marketing and presales.

I am really gunning to create something aking to Defranco's gym. Focusing more on athletes, aesthetics, and strength training. I am in love with his facility! http://youtu.be/AmLHObdrS2s

[Edited on February 8, 2012 at 1:07 PM. Reason : ;]

2/8/2012 1:04:58 PM

Where are you planning to get equipment from?

2/8/2012 1:21:25 PM

why does he have a panthers shirt?

good luck man!

2/8/2012 1:22:20 PM

I'm working with a few used dealers, most of the new gear will be from rogue, and possibly from muscle driver.

2/8/2012 1:22:57 PM

Awesome. We got most of our stuff from Rogue...make sure you do the custom quote...it'll be cheaper.

2/8/2012 1:44:34 PM

Quote :

"i am distracted? by the well trim/plucked eyebrows, but nice gym."

2/8/2012 5:19:46 PM

^hahaha i noticed those too

2/8/2012 7:47:48 PM

Replacing a typical leg day with plyo leg exercises. Hoping to dunk or at a minimum slap the rim and lay up by the end of the year. I lack a lot of the equipment most programs call for and can't do any bb Squats or DLs. Should be able to get creative. Does anyone have a fav plyo exercise? So far I am rotating through this library

Rope pull throughs
Depth jumps
Box jumps
Bridges
Core/ab work
Jump rope
Sprints
High knees
Light db squat jumps
Lunges
BW GHR

2/13/2012 12:42:11 PM

http://www.youtube.com/watch?v=qkzxaGUIFfM

Hit a dead lift PR today, 465lbs. Definitely had more in the tank but I was shot after that attempt. 500 isn't too far off.

2/13/2012 8:56:31 PM

Nice work, I like the approach

2/14/2012 7:23:53 AM

^^^ Add this one to the list: Depth jump to vertical med. ball toss for max height.

^^Congrats on the PR! Looks strong. As you probably noticed, you are rounding a tad, but totally acceptable given it was a max effort.

2/14/2012 8:34:20 AM

impressive lift.

2/14/2012 8:35:52 AM

bttt

3/2/2012 12:44:00 PM

Kroger in Cary has all their Gaspari products on 50% off...big shopping cart with at least another 8 jugs of protein. A few bottles of Sizeon @ $23 and SuperpumpMax @ $20

unsure about other krogers around wake county

3/5/2012 7:35:50 PM

Not a bad session in today.... I can tell my strength endurance and recovery capacity has improved over the past 2weeks.

DL 305/340/390x3
High Bar Squats - 185 3x10. 90second rest. Hammies to calves depth.Mixed up the tempo and added pauses on some reps.
Reverse Deficit Lunge w/35#DBs - 3x6. Superset with 35#DB curls 3x10
Concentraion crunches 3x5

3/6/2012 12:29:21 PM

^ ^ Wow.... I wish my Kroger had everything Gaspari 50% off. No such luck

3/9/2012 7:12:06 AM

what are the thoughts on straps?

seem to be limited on my deadlifting now to grip strength.

my thoughts have always been, if i can't hang on to it with my hands, then there's something that needs to get stronger in order to be able to do the lift. until now.

i've been doing long farmers walks a couple of times a week to try and get grip strength up, but man it's irritating. especially since there's no reason that i should be having problems yet. still only ~300lbs.

also been working on bar placement in my hand. i think i've been too far up into the palm.

i've been double overhanding. was thinking of getting a pair of straps, only for use with the heaviest set of the day. or maybe chalk.

just doesn't feel like i should be using straps yet, at all. but goddamn if it's not disappointing to have more lifts in you but the bar is just slip sliding away.

3/15/2012 12:26:15 PM

Use a mixed grip. At around 300 lbs you should be strong enough to hold that amount of weight for a few reps. I have used straps in the past and I can see their value but I would do as much raw lifting as possible.

You could always do lighter deads one day with more reps and not use straps and then another day do heavy sets with straps. Get to work on your grip strength and also hit your back harder.

3/15/2012 12:30:46 PM

i've been working in some higher rep dls over the last month, and really, really like it. with a static hold on the last rep. after my ramping up for heavy sets... here's my log from yesterday:

Barbell Deadlift:
135 lb x 5 reps
170 lb x 5 reps
205 lb x 5 reps
220 lb x 5 reps
250 lb x 5 reps
290 lb x 2 reps
290 lb x 2 reps
280 lb x 1 reps
Barbell Deadlift (3 sets Sumo / 2 sets standard)
170 lb x 10 reps
170 lb x 10 reps
170 lb x 10 reps
170 lb x 10 reps
170 lb x 10 reps
Farmer's Walk:
300' 0" || 50 lb per hand
300' 0" || 50 lb per hand
Kneeling Cable Crunch:
87.5 lb x 12 reps
87.5 lb x 12 reps
87.5 lb x 12 reps
87.5 lb x 12 reps
87.5 lb x 12 reps


labelled the 2, 2, 1 sets that way, as i was trying to do 5+ with 290. had to take a break between them, as my grip was failing hard. it's a globo gym without bumper plates, and dropping weight is frowned upon . it really pissed me off pretty badly. i know i should be able to bust out 7 or so at 290. i can't really tell i lifted yesterday.

next time ill try mixed.

[Edited on March 15, 2012 at 12:46 PM. Reason : thanks!]

except my forearms. gripping a pen today is even weird.

[Edited on March 15, 2012 at 12:52 PM. Reason : e ]

3/15/2012 12:43:50 PM