No bouncing – Tue 6.28.16
The pursuit of strength is not a six-month or one-year pursuit. It’s been a 20-year pursuit for me. You’ve got to be smart about it. But oftentimes we want everything right now.
When we perform lifts of 5-5-5-5-5, or 2-2-2-2-2, etc, the goal is to increase the weight from set to set. But not just for that day. The next time the same numbers for the same lifts show up, we should try to increase each set, but only incrementally.
Three weeks ago we did Back Squat 5-5-5-5-5. My numbers were 285-305-325-345-365. Yesterday, we repeated the workout, and my numbers were: 290-310-330-350-370. Did I have more in the tank? Yes. At least another 5-10% (Which would have put me in the 400’s). But my form wasn’t where I wanted it to be, and I figured I could benefit from working on sub-maximal weights a few more weeks/months.
If we think of gaining strength as a lifetime achievement, then a 2-rep max Deadlift PR today of 10-20lbs on your last set, may actually hurt you more than simply going up 5lbs each set from last time, and leaving something in the tank for next time. PR’s do not necessarily make you stronger. You don’t need to operate at your max to increase your max. I’ve seen people frustrate themselves by not PRing every time. Many times this is because, in their enthusiasm to PR, form breaks down. And when form breaks down, you are not building the muscles that will help you increase your strength as efficiently as you could be.
What do you do if you can’t increase the weight each set today? This can be done two ways:
1) How are you feeling today? Are you tired, sick, hungry, just not feeling it? Do you think those weights are doable next time? Go to your workout log and note that and try again next time at the same exact weights.
2) Take the top weight you did not complete, drop it down 10%, and next time use that new lowered 90% number as your highest set. Begin increasing by roughly 5 lbs again each time the workout lift and reps are programmed.
These two ways will keep you working and improving for a long time to come.
Strength: Deadlift 2-2-2-2-2. No bouncing!
Conditioning: 21-15-9 Reps of:
– Push Press (Performance: 135/95#, Fitness: 115/75#, Health: 95/55#)
– KB Snatch- total (Performance: more than 53/35#, Fitness: 53/35#, Health: clean & press 44/26#)
– Front Rack Walking Lunge – total (same as push press)