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Will109090

Posted: Feb 16 2008, 11:39 PM

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What are the knee wraps for?

Jason2459

Posted: Feb 17 2008, 11:04 AM

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QUOTE (Will109090 @ Feb 16 2008, 10:39 PM)

What are the knee wraps for?

I wont lift with out my belt and wraps if I go over 90% and full range with out a box I want some support to keep my knee from blowing out again. I haven't found a knee sleeve that can provide the type of support that wraps do so I stick with the wraps. Another added benefit to the wraps is that I've found that wrapping them really tight is that they give some rebound support on the bottom and I can probably get about 30lbs out of wraps. Meaning I can load up about 30lbs more weight onto the bar then I normally wouldn't be able to do with out the wraps.

My Journal: http://forums.1fast400.com/?showtopic=33911
My Training Vids: http://www.youtube.com/user/jason24590
My Westside Template: http://forums.1fast400.com/?showtopic=35744
How To Make 1,2,3,4 Boards: http://forums.1fast400.com/?showtopic=35926

Past Meets:
NASA Iowa Regional Oct '07: 419/254/441 1114
UPA Midwest Jan '08: -------- 452/303/463 1218
NASA Iowa State April'08:---- 485/309/485 1279
Currently Training for: UPA Midwest Championship January 2009
Sponsors:
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Jason2459

Posted: Feb 17 2008, 07:10 PM

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Week 2/ Day 1

B/W:???

Time to complete workout:
46m

DE/RE Bench
DE Bench
1xseveral@bar
1x8@135
1x3@135

Doubled mini-bands
5x3@135
1x3@155, 165

RE Bench
Doubled mini-bands
1x3@185, 225

No bands
1x3@225, 245, 265 PR
1x2@275
1xmiss@315

135x3 w/ minis - http://ironscene.com/view_video.php?viewke...f6236e59e9560d5
185x3 w/mini's - http://ironscene.com/view_video.php?viewke...1ec3a240091ba2d
275x2 - http://ironscene.com/view_video.php?viewke...cbd9c6fbec71225

Assistance
Pull ups
6x6

BB Curls
3x10@65

Bradford Press
2x20@45

Full set shoulder rotations
2x20 with mini bands

Comments
Felt pretty good today and did a lot more volume. Got to 275 and was only going to do a single but then decided to hit a double. Was going to call it done after the 275 but then decided I really wanted to feel 315 in my hands. I need to work on bar speed this cycle in all my lifts. Need to bring the bar down faster for both the squats and bench and need to be more explosive on the deadlift. Once I get some weight on the bar I slow down a lot bringing the bar down. You can see once I hit 185 the bar speed slowed down quite a bit and keeps getting slower as I put more weight on the bar.

Jason2459

Posted: Feb 18 2008, 08:36 PM

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Well, slipped on the sidewalk at work on the way in this morning and did something really bad to the right side of the knee. Pretty much right where the hamstrings insert right onto the fibula. It's really tender right there and hurts to stand up and sit down or anything that moves that bone around. Sucks, was going to do a SQ/DL day tomorrow...

Jason2459

Posted: Feb 20 2008, 09:27 AM

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Week 2/ Day 2

Comments
Been doing some rehab work with the right knee. Did a lot of stretching and mobility work with the help of some bands. Lots of icing and ibuprofren the past few days. It's getting better and well see if I can get in a sq/dl day in tomorrow or maybe Friday.

Jason2459

Posted: Feb 20 2008, 09:28 AM

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Week 2/ Day 3

B/W:???

Time to complete workout:
44m

ME Bench
1xmany@bar
1x10@135

3 Board Narrow Grip (pinky on rings)
1x5@155, 185, 205
1x3@225, 245, 275, 295, 305, 315 PR!!
1xugly@335

315x3 PR (barely almost missed second rep)- http://ironscene.com/view_video.php?viewke...81f458e841a8881
335xugly (butt came up) - http://ironscene.com/view_video.php?viewke...=&category=

Assistance
JM Press
1x15@bar
4x6@95

Face Pulls
3x12 w/ light band

Hammer Curls
3x10 w/ mini bands

Comments
Worked on bring the bar down faster and reverse the direction as fast as possible. So, really didn't pause on the boards like I usually do. Need to get the bar speed moving much faster especially on the way down. I think this will help. Able to walk up and down stairs with out a lot of pain now. Was able to give some leg drive with out to much discomfort as well.

unstable

Posted: Feb 20 2008, 10:36 AM

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QUOTE (Jason2459 @ Feb 20 2008, 09:28 AM)

Comments
Worked on bring the bar down faster and reverse the direction as fast as possible. So, really didn't pause on the boards like I usually do. Need to get the bar speed moving much faster especially on the way down.

no no no.
This is what the dynamic work is for bro. No pause on the dynamic work if you're doing it. The boards, should definitely have a slight pause.

Jason2459

Posted: Feb 21 2008, 09:34 AM

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QUOTE (unstable @ Feb 20 2008, 09:36 AM)

QUOTE (Jason2459 @ Feb 20 2008, 09:28 AM)

no no no.
This is what the dynamic work is for bro. No pause on the dynamic work if you're doing it. The boards, should definitely have a slight pause.

I'll have to start doing ME/DE work then. I'll hit the MM style boards on some down sets after working up to a 1RM WS ME style.

Jason2459

Posted: Feb 21 2008, 09:35 AM

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Week 2/ Day 4

B/W:???

Time to complete workout:
41m

ME SQ/DL
Arch Back GM
1xseveral@bar
1x10@135
1x5@185, 225, 255, 265, 285
1x3@305, 315
1x1@335

315x3- http://ironscene.com/view_video.php?viewke...ca61cbf6a9e5fb0
Took it sort of easy. Right leg really bothering me still. If I would have know that I was only 10lbs off a PR I would went for 350!

Supplemental
Rack Pulls from Knee Conventional
1x1@bar, 135, 185, 225, 315, 385, 405, 445
1xmiss@495!!!!! @#$@#@#$!!!
Belt On
1x1@505 PR!!

495xmiss (PISSED ME OFF)- http://ironscene.com/view_video.php?viewke...type=&category=
505x1 PR! - http://ironscene.com/view_video.php?viewke...type=&category=

DAMN IT, I was already pissed off going into today. I hate missing workouts and I HATE not handling heavy weights. 505x1 was some good anger management. Was about to go back to hit 495 but said SCREW YOU 495!!! and slapped on a couple nickels. Almost didn't make it and almost gave up but anger drove me to keep pulling back.

Assistance
Ab Pulldowns
2x20 w/ 2 light bands

Side Bends
2x15 w/ 2 light bands

Comments
This entire training cycle has been CRAP!! Started out with walking pneumonia which delayed me a few weeks and now this hamstring issue. Missed a workout for some rehab junk and I wasn't about to miss out on another day. So, I did some more knee stretching and mobility work with it last night, icing, took a ton more ibuprofen, and a muscle relaxer. This morning popped some more ibuprofen and wrapped up my knee and went for it. Didn't do what I wanted to do, some more box squats, so I did some GMs and rack pulls so I didn't have to bend my knee to much which is when it really hurts. Tuesday it was feeling better and yesterday morning as well but I think the leg drive in the bench irritated it some more and all day yesterday it was getting stiffer and stiffer again.

willpiazza31

Posted: Feb 21 2008, 10:13 AM

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What's the point of starting with this for the rack deads?

1x1@bar, 135, 185, 225

Isn't your back already warmed up from the GM's?

"Anyway, it's not what spews out of her mouth that matters, it's what you spew into her mouth."
-Roids

"im half a fag...u complete ASS" -bomb_r2

Jason2459

Posted: Feb 21 2008, 10:15 AM

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QUOTE (willpiazza31 @ Feb 21 2008, 09:13 AM)

What's the point of starting with this for the rack deads?

1x1@bar, 135, 185, 225

Isn't your back already warmed up from the GM's?

The Lower back is but not the upper back, traps, arms, and everything else that the deads hit as well. Plus I wanted to see how it was going to feel on the right leg.

willpiazza31

Posted: Feb 21 2008, 10:18 AM

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Word. How much rest in between each rep? A minute?

I'm at odds on how many reps to do with rack pulls. I've been leaning to just making it a strength exercise so I think maybe 3-5 tops on heavy sets.

Of course my goal is mass but I think I can accomplish that with my other back exercises. I like to do the rack deads just for power.

"Anyway, it's not what spews out of her mouth that matters, it's what you spew into her mouth."
-Roids

"im half a fag...u complete ASS" -bomb_r2

Jason2459

Posted: Feb 21 2008, 10:24 AM

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QUOTE (willpiazza31 @ Feb 21 2008, 09:18 AM)

Pretty much I stick to around a less then 60s rest between sets on everything I do. On ME days where I'm going all out for a 1RM till I miss I might be hitting about a 1 minute and a half towards the last few sets at the end. Today I stuck with less then 60seconds on everything.

Typically I just get in a zone and don't really pay attention because I just add a plate to each side and I'm right back under the bar. As soon as I'm done I'll remove then add another plate to each side and right back under the bar. This is usually takes much less then 60 second.

willpiazza31

Posted: Feb 21 2008, 10:27 AM

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If you're going for maximum effort wouldn't you want to rest like 3-4 minutes?

"Anyway, it's not what spews out of her mouth that matters, it's what you spew into her mouth."
-Roids

"im half a fag...u complete ASS" -bomb_r2

Jason2459

Posted: Feb 21 2008, 10:30 AM

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QUOTE (willpiazza31 @ Feb 21 2008, 09:27 AM)

If you're going for maximum effort wouldn't you want to rest like 3-4 minutes?

The idea behind taking shorter rest periods is to try and recruit more muscle fibers. I like it because it also keeps my stamina and conditioning up since I really don't do any cardio. I'll hit some GPP work that does that too but again its nothing like running to 20minutes on a tredmill cardio workout.

willpiazza31

Posted: Feb 21 2008, 10:32 AM

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Interesting. I always thought powerlifters took longer rest periods in order to lift maximum weight.

"Anyway, it's not what spews out of her mouth that matters, it's what you spew into her mouth."
-Roids

"im half a fag...u complete ASS" -bomb_r2

Jason2459

Posted: Feb 21 2008, 10:36 AM

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QUOTE (willpiazza31 @ Feb 21 2008, 09:32 AM)

Interesting. I always thought powerlifters took longer rest periods in order to lift maximum weight.

I'm sure there are two sides to it. The conjugate method is based around the idea of recruiting more muscle fibers which is how I started out. Don't know if it's true or not but I do notice the conditioning part to it working.

I do know that a lot of guys even over at Westside will take longer breaks once hitting maximal weights or working with the Repition method. But I'm not lifting 800lbs deadlifts.

When I go over to Carpenters to train they take quite a long time between sets and the workout lasts up to 2 hours. I get really ansy between sets there but it's a great time to watch, listen and learn.

unstable

Posted: Feb 21 2008, 07:37 PM

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typically for dynamic work (i.e. 50% 1 rep max, 8-12 sets 2-3 reps each set) the rest periods are kept short to recruit more muscle fiber. This is also called "lactic acid training and is said to increase testosterone and GH production...does it really? who knows. Also, the low rest periods can be applied to supplemental / auxilary lifts.

A good experiment is to try a dynamic workout and look at your bar speed. During your first couple of sets, bar speed will not be that fast. However; after a few sets, more muscle fiber should be recruited and bar speed will increase. Typically you'd think as you got into later sets that you would be fatigued and the bar speed would slow down, but it's actually the opposite (assuming you're lifting in the correct range of %).

Now as far as maximal lifts, I'd take my time with the rest. If Jason is seeing good results by lowering the rest periods, by all means go for it. In theory, it should work. Only thing I would try is...if I attempted X weight and missed, then I waited less than a minute and tried again and missed, I'd consider waiting a few minutes before firing again.

Jason-do you drink any supplements during your training? If not, I've got some recommendations for you.

Jason2459

Posted: Feb 21 2008, 08:54 PM

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QUOTE (unst