Daily training. Annual improvements.

[EricK]

Out of curiosity, what makes you classify me as non-explosive? Not offended, and you might be right, but I don't think I've ever had my vertical tested. Is it just the power clean to deadlift ratio? I'm not sure what that value is supposed to be, but mine is probably a little south of 50% (ballpark 245:550 = 44.5%). I thought 60-70% was very high-end for actual competitive lifters doing the full lift, but I don't know what proportion one's power lift should be of the full lift (I've never tried the full lifts).

As far as "endurance" stuff, it took me a long time to get my 3 mile under 18 minutes and I couldn't just casually maintain it there, and my best marathon was 3:45 (which isn't all that exciting, but I also managed it without training for it directly, I just ran a lot at the time). I have Norwegian, Native American and Welsh ancestry if that means anything. (I imagine the Norwegian and Welsh is "power-dominant," while the Native American is more endurance-oriented, maybe?)

Just interesting conversation because I don't think I've really considered it very carefully before.

[hector]

Out of curiosity, what makes you classify me as non-explosive? Not offended, and you might be right, but I don't think I've ever had my vertical tested. Is it just the power clean to deadlift ratio? I'm not sure what that value is supposed to be, but mine is probably a little south of 50% (ballpark 245:550 = 44.5%). I thought 60-70% was very high-end for actual competitive lifters doing the full lift, but I don't know what proportion one's power lift should be of the full lift (I've never tried the full lifts).

As far as "endurance" stuff, it took me a long time to get my 3 mile under 18 minutes and I couldn't just casually maintain it there, and my best marathon was 3:45 (which isn't all that exciting, but I also managed it without training for it directly, I just ran a lot at the time). I have Norwegian, Native American and Welsh ancestry if that means anything. (I imagine the Norwegian and Welsh is "power-dominant," while the Native American is more endurance-oriented, maybe?)

Just interesting conversation because I don't think I've really considered it very carefully before.

I thought you had written before that you were non-explosive. (I could definitely be wrong though.) I think there was a log entry where, in response to Chris suggesting a power clean goal, you responded that to get X power clean you would need a 700 lb deadlift (or some huge number), whereas other people would need a much lower deadlift, because you weren't that explosive. If I'm mis-rememerbing or misunderstood your post then I apologize.

When I read that you would need a 700lb deadlift, I thought to myself "I would probably need a 1,000lb deadlift. I'm not explosive at all.".

[hector]

Out of curiosity, what makes you classify me as non-explosive? Not offended, and you might be right, but I don't think I've ever had my vertical tested. Is it just the power clean to deadlift ratio? I'm not sure what that value is supposed to be, but mine is probably a little south of 50% (ballpark 245:550 = 44.5%). I thought 60-70% was very high-end for actual competitive lifters doing the full lift, but I don't know what proportion one's power lift should be of the full lift (I've never tried the full lifts).

As far as "endurance" stuff, it took me a long time to get my 3 mile under 18 minutes and I couldn't just casually maintain it there, and my best marathon was 3:45 (which isn't all that exciting, but I also managed it without training for it directly, I just ran a lot at the time). I have Norwegian, Native American and Welsh ancestry if that means anything. (I imagine the Norwegian and Welsh is "power-dominant," while the Native American is more endurance-oriented, maybe?)

Just interesting conversation because I don't think I've really considered it very carefully before.

Also, I would be inclined to argue that a 3:45 marathon time, since you achieved it without direct training, would suggest an endurance aptitude and an endurance bias in your muscle type.

[EricK]

Ah. Yeah, I just extrapolated the deadlift:power clean ratio I had at the time (315 is 44.5% of 707). I might have assumed that I'm non-explosive (and said as much), but for the sake of accuracy, I would revise that statement to acknowledge that it is likely a pessimistic assumption based on excessive extrapolation of a poor model. Doesn't have as nice a ring to it, though.

[EricK]

Also, I would be inclined to argue that a 3:45 marathon time, since you achieved it without direct training, would suggest an endurance aptitude and an endurance bias in your muscle type.

Could be. I did run a lot, though. We may have a "how many licks to the center of a tootsie pop" conundrum...

[hector]

Ah. Yeah, I just extrapolated the deadlift:power clean ratio I had at the time (315 is 44.5% of 707). I might have assumed that I'm non-explosive (and said as much), but for the sake of accuracy, I would revise that statement to acknowledge that it is likely a pessimistic assumption based on excessive extrapolation of a poor model. Doesn't have as nice a ring to it, though.

Makes sense.
If you practiced the power clean more I'd bet your 44.5% efficiency would increase.

[hector]

Strength
Deads: 475 x 1s x 5r
Deads: 405 x 5s x 5r
Bench: 255 x 3s x 3r
Bench: 225 x 5s x 5r

Volume
Deads: (2,375 + 10,125) = 12,500
Bench: (2,295 + 5,625) = 7,920
--------------------------------
Total: 20,420

*********************************

Forgot to do ab wheel. Which I view as no less critical than any other lift. F.
On the other hand I got what I'm reasonably sure is a volume PR for deadlift.
Always cool to break 20k in volume.

Planned on benching 255 for 5 sets. Wasn't feeling it. And no spotter. So only got 3.

The deadlift platform at the new gym is slightly broken on the sides. So every deadlift is a bit of a deficit deadlift.

[Chris]

In regards to cleans, I would love to! It always comes down to time. With finite time adding one exercise usually means dropping another. Like Eric K, except more so, I'm a phenomenally non-explosive person. Pulling more than 500, but 225 would be a good power clean for me.

I'm not particularly explosive. Eric's probably got me beat, there, actually. Of the variables we can control,

Technique>>Squat>Deadlift

(ETA: I'm looking at this from the perspective of low-hanging fruit for the three of us/early intermediate to intermediate level general strength trainees)

in having a positive impact on cleans. Squat and deadlift would probably flip flop depending on anthropometry (i.e., long torso, short femur, naturally good squatter will reap more benefit from increasing their pull than squat; short torso, long femur, naturally good puller will reap more benefit from increasing their squat).

Like Eric K...I'm a phenomenally non-explosive person...

all ur memes r belong to us now

Out of curiosity, what makes you classify me as non-explosive? Not offended, and you might be right, but I don't think I've ever had my vertical tested.

Checking in at 24" on a vertec for track in high school at a robust bodyweight of 125lbs. I did 24" about 10 years later. I'm not sure what it is now. How about you, Hector? I think this shit's interesting, too, and I wish I had more time to dive into it. Maybe I'll test my vertical again when I start setting PRs in the quick lifts.

I have Norwegian, Native American and Welsh ancestry if that means anything. (I imagine the Norwegian and Welsh is "power-dominant," while the Native American is more endurance-oriented, maybe?)

I have Irish, German, English/French, and Swedish ancestry. I suspect what it means is that I'm the whitest human being on the planet.

[hector]

Checking in at 24" on a vertec for track in high school at a robust bodyweight of 125lbs. I did 24" about 10 years later. I'm not sure what it is now. How about you, Hector? I think this shit's interesting, too, and I wish I had more time to dive into it. Maybe I'll test my vertical again when I start setting PRs in the quick lifts.

I never did a standardized, legitimate vertical test.
But I know that at a height of 6'1 there was only a brief time, maybe a month or two in high school, at a bodyweight of 170 lbs, that I could touch the rim. I gained a little bit of weight in college and never touched the rim again. I would guess my vertical right now is 4 inches.

[hector]

Body Building Day

Leg Press: 410 x 5s x 10r
Bench: 210 x 5s x 8r
Good Mornings: 275 x 5s x 5r
Press: 135 x 5s x 8r

DB Curls: 35 x 3s x 8r

Jefferson Curls: 60lb x 3 sets

Ab Wheel: 2s x 10r

Volume
Bench: 8,400
Good Mornings: 6,875
Press: 5,400
-------------------------------
Total: 20,675

****************************

Didn't do anything too difficult. Yet I feel beat up right now. More than I've felt after any workout I can remember the past few years. Legs, triceps, chest; They all feel battered. Yet I suspect I'll wake up feeling awesome. In 5 hours. For a 12 hour shift.

Hoping the good mornings will strengthen my lower back for deadlifts.

Dumbbell curls were to get some kind of work in for my right elbow. I always flake out and skip curls at the end of the session, instead opting for another set of whatever the final big lift was. While this might make sense for some lifters, maybe most, it's a bad move for me. Right elbow has been fucked up for more than a year now. Taking it easy obviously hasn't helped. So I'll start with these light curls, and try to build up over time.

[EricK]

Checking in at 24" on a vertec for track in high school at a robust bodyweight of 125lbs. I did 24" about 10 years later. I'm not sure what it is now. How about you, Hector? I think this shit's interesting, too, and I wish I had more time to dive into it. Maybe I'll test my vertical again when I start setting PRs in the quick lifts.

I never did a standardized, legitimate vertical test.
But I know that at a height of 6'1 there was only a brief time, maybe a month or two in high school, at a bodyweight of 170 lbs, that I could touch the rim. I gained a little bit of weight in college and never touched the rim again. I would guess my vertical right now is 4 inches.

But I bet it's 4 solid inches.

[augeleven]

Hope your feeling better after yesterday's workout. Do you think the volume from those bodybuilding days are accumulating too much?

[hector]

Checking in at 24" on a vertec for track in high school at a robust bodyweight of 125lbs. I did 24" about 10 years later. I'm not sure what it is now. How about you, Hector? I think this shit's interesting, too, and I wish I had more time to dive into it. Maybe I'll test my vertical again when I start setting PRs in the quick lifts.

I never did a standardized, legitimate vertical test.
But I know that at a height of 6'1 there was only a brief time, maybe a month or two in high school, at a bodyweight of 170 lbs, that I could touch the rim. I gained a little bit of weight in college and never touched the rim again. I would guess my vertical right now is 4 inches.

But I bet it's 4 solid inches.

Ha!

[hector]

Hope your feeling better after yesterday's workout. Do you think the volume from those bodybuilding days are accumulating too much?

That was just me being a b. Thanks.
I feel much better already.

I think I'm adapting to the higher volume. Bodybuilders do WAY more volume, so I should be able to adapt.

[Chris]

Checking in at 24" on a vertec for track in high school at a robust bodyweight of 125lbs. I did 24" about 10 years later. I'm not sure what it is now. How about you, Hector? I think this shit's interesting, too, and I wish I had more time to dive into it. Maybe I'll test my vertical again when I start setting PRs in the quick lifts.

I never did a standardized, legitimate vertical test.
But I know that at a height of 6'1 there was only a brief time, maybe a month or two in high school, at a bodyweight of 170 lbs, that I could touch the rim. I gained a little bit of weight in college and never touched the rim again. I would guess my vertical right now is 4 inches.

But I bet it's 4 solid inches.

[hector]

Strength
Squat: 335 x 3s x 5r
Bench: 230 x 6s x 5r

Auxillary
BB Curl: 55 x 3s x 10r
Ab Wheel: 2s x 10r

Volume
Squat: 5,025
Bench: 6,900
BB Curl: 1,650
----------------------
Total: 13,575

********************

Squat warmups were tough. Was debating dropping 335 down to 315 because I felt so beat up from the other day. (And 335 was already a modest goal!)
Then I realized that would be ridiculous. 335 was already, as a percentage of 1RM, light. So I stuck with it.
And 335 ended up feeling easy. The last set was the easiest one.

Bench was a different beast. Chest still weak as shit. Since I couldn't reach the planned intensity (255 for triples) I dropped 10% off the weight and doubled the volume. Benching 230 for 6 sets of 5 reps felt great.

[Chris]

Bench was a different beast. Chest still weak as shit. Since I couldn't reach the planned intensity (255 for triples) I dropped 10% off the weight and doubled the volume. Benching 230 for 6 sets of 5 reps felt great.

Solid volume work, Hector.

[hector]

Bench was a different beast. Chest still weak as shit. Since I couldn't reach the planned intensity (255 for triples) I dropped 10% off the weight and doubled the volume. Benching 230 for 6 sets of 5 reps felt great.

Solid volume work, Hector.

You do what you can.
Thanks!

[hector]

Squat: 405 x 1
Bench: 280 x F

******************

Bench has gotten stronger in the 8 rep range, the 5 rep range, and the 3 rep range over the past month or two. But my 1RM did not budge a pound. After today's failure, still 275.

[tersh]

Time to work on your doubles and singles?