Exodus Strength

AlanMackey wrote: ↑Sat May 13, 2023 7:36 am

lheugh wrote: ↑Sat May 13, 2023 5:40 am

AlanMackey wrote: ↑Sat May 13, 2023 4:57 am Okay, someone please explain to me why oly shows usually have pretty high heels, whereas deadlifting shoes are zero drop. I suppose it's because high heels supposedly help with the squat portion of the quick lifts, but it may be a hindrance while starting the full from the floor.

Olympic lifting shoes are a must for two reasons. First, the hard soles don’t compress under loads, thereby curbing the instability more prevalent in soft-soled shoes as well as ensuring that there are less leaks in the generated force when being transmitted from the platform to the bar. Secondly, as you said, the lifted heels effectively increase the ankles’ range of motion, allowing the lifter in question to keep the hips forward and torso upright as needed in the squat segment of each of the lifts.

Deadlifting in slippers, specific-shoes, or barefoot is in essence a practice of limiting the range of motion as much as possible. It also removes potential compression issues and force transfer leaks.

Makes sense, thanks.

The heel is complementary to the Oly style of squats, whereas many PL style or even SM style squats do not benefit from the heel unless the lifter has extremely limited dorsiflection. A more ass back vertical shin style benefits from lack firm soles, or no soles. I have squat shoes with a mild heel, and have used just about everything including crocs and flip flops, and have yet to notice any particular wonders from the special lifting shoes. I am usually lifting in a pair of barefoot style shoes these days (Really water shoes) which offer no particular support at all they just don't compress. I also tend to deadlift in them. It never made a bit of difference to me as long as they aren't air shoes of some kind, it doesn't even matter if the laces are done up for squats or deadlifts.

Vans. That is all.

Hardartery wrote: ↑Sat May 13, 2023 4:25 pm The heel is complementary to the Oly style of squats, whereas many PL style or even SM style squats do not benefit from the heel unless the lifter has extremely limited dorsiflection. A more ass back vertical shin style benefits from lack firm soles, or no soles. I have squat shoes with a mild heel, and have used just about everything including crocs and flip flops, and have yet to notice any particular wonders from the special lifting shoes. I am usually lifting in a pair of barefoot style shoes these days (Really water shoes) which offer no particular support at all they just don't compress. I also tend to deadlift in them. It never made a bit of difference to me as long as they aren't air shoes of some kind, it doesn't even matter if the laces are done up for squats or deadlifts.

Lifting in Crocs is definitely badass!

AlanMackey wrote: ↑Sun May 14, 2023 4:18 am

Hardartery wrote: ↑Sat May 13, 2023 4:25 pm The heel is complementary to the Oly style of squats, whereas many PL style or even SM style squats do not benefit from the heel unless the lifter has extremely limited dorsiflection. A more ass back vertical shin style benefits from lack firm soles, or no soles. I have squat shoes with a mild heel, and have used just about everything including crocs and flip flops, and have yet to notice any particular wonders from the special lifting shoes. I am usually lifting in a pair of barefoot style shoes these days (Really water shoes) which offer no particular support at all they just don't compress. I also tend to deadlift in them. It never made a bit of difference to me as long as they aren't air shoes of some kind, it doesn't even matter if the laces are done up for squats or deadlifts.

Lifting in Crocs is definitely badass!

It comes down a lot to lifting style I suppose. I don't have much/any lateral pressure on my feet when lifting. If I did wide Sumo it might be different for that lift and heavy Clean/Snatch/Jerk stuff would require something that won't pop off easily but I don't go heavy with that stuff. People worry about stuff that they usually don't need to, honestly.

I was watching the emerging strategies lecture on RTS' youtube channel and I noticed in a slide it says

Deadlift w/belt 1@8 (5 sets) RPP <2
Deadlift w/belt 80%x4x5 RPP <2

What does the RPP stand for and why does it need to be less than two?

It doesn't say RPE I paused and made sure. Either it's a typo on a slide or it's something else and I don't know or it's not clicking. The closest thing I could find on google is part of the measurement for blood pressure is called RPP.

James wrote: ↑Sat May 20, 2023 9:34 pm I was watching the emerging strategies lecture on RTS' youtube channel and I noticed in a slide it says

Deadlift w/belt 1@8 (5 sets) RPP <2
Deadlift w/belt 80%x4x5 RPP <2

What does the RPP stand for and why does it need to be less than two?

It doesn't say RPE I paused and made sure. Either it's a typo on a slide or it's something else and I don't know or it's not clicking. The closest thing I could find on google is part of the measurement for blood pressure is called RPP.

I'm not completely sure but my intuition is that it is a limit on the rest periods. RTS has those protocols where you do many submaximal sets with a constraint on the rest periods (in the same spirit as low fatigue high volume stuff), so I'm guessing this is one of them. A set of 4 at 80% should be an RPE 6 so repeating it on a 2 minute rest interval sounds very doable.

This morning at my gym the guy in the rack next to me squats 495x9 and then 585x1. He leaves for about 10min and then comes back and does one set of RDLs at 135x8 and three sets at 185x8.

I will never squat 585 or 495 in my dreams but I do my RDLs at 225x8 or even 245x8.

The stupid questions: What could someone who squats 585lb hope to gain from RDLs at 185lb? Should I be using a lower weight (like 115lb) on my RDLs?

CheekiBreekiFitness wrote: ↑Sat May 20, 2023 11:42 pm I'm not completely sure but my intuition is that it is a limit on the rest periods. RTS has those protocols where you do many submaximal sets with a constraint on the rest periods (in the same spirit as low fatigue high volume stuff), so I'm guessing this is one of them. A set of 4 at 80% should be an RPE 6 so repeating it on a 2 minute rest interval sounds very doable.

That seems like a reasonable explanation. I'll go with that in my head.

Culican wrote: ↑Sun May 21, 2023 9:52 am This morning at my gym the guy in the rack next to me squats 495x9 and then 585x1. He leaves for about 10min and then comes back and does one set of RDLs at 135x8 and three sets at 185x8.

I will never squat 585 or 495 in my dreams but I do my RDLs at 225x8 or even 245x8.

The stupid questions: What could someone who squats 585lb hope to gain from RDLs at 185lb? Should I be using a lower weight (like 115lb) on my RDLs?

Was he doing them with a slow tempo all the way to the ground? Could be going for a weighted stretch after squats or some back rehab.

Culican wrote: ↑Sun May 21, 2023 9:52 am This morning at my gym the guy in the rack next to me squats 495x9 and then 585x1. He leaves for about 10min and then comes back and does one set of RDLs at 135x8 and three sets at 185x8.

I will never squat 585 or 495 in my dreams but I do my RDLs at 225x8 or even 245x8.

The stupid questions: What could someone who squats 585lb hope to gain from RDLs at 185lb? Should I be using a lower weight (like 115lb) on my RDLs?

He's pushing blood through after the Squats, plus a little stretching. If he's prone to tight hamstrings or maybe tight glutes it's the best time to stretch them, AFTER the work while everything is still warm.

Culican wrote: ↑Sun May 21, 2023 9:52 am This morning at my gym the guy in the rack next to me squats 495x9 and then 585x1. He leaves for about 10min and then comes back and does one set of RDLs at 135x8 and three sets at 185x8.

I will never squat 585 or 495 in my dreams but I do my RDLs at 225x8 or even 245x8.

The stupid questions: What could someone who squats 585lb hope to gain from RDLs at 185lb? Should I be using a lower weight (like 115lb) on my RDLs?

It might be something as simple as his hamstrings aren't on par with his quads/glutes (as the squat, irrespective of style, trains these predominantly). Was he taking the piss? Was he straining? These are all important to know to hazard a guess. Could be he has not done RDLs in a fair bit and didn't want to cripple himself with DOMS (as hip hinges tend to do when first introduced).

Culican wrote: ↑Sun May 21, 2023 9:52 am This morning at my gym the guy in the rack next to me squats 495x9 and then 585x1. He leaves for about 10min and then comes back and does one set of RDLs at 135x8 and three sets at 185x8.

I will never squat 585 or 495 in my dreams but I do my RDLs at 225x8 or even 245x8.

The stupid questions: What could someone who squats 585lb hope to gain from RDLs at 185lb? Should I be using a lower weight (like 115lb) on my RDLs?

I dont know, I usually RDL more than I squat (but I might be an outlier). I'm always surprised by how light some people go on RDLs.

To address your question: why would you use a light weight on purpose ? Use the most weight that you can while maintaining good technique (good being understood in the context of what you're trying to achieve)..

Do you program any back-off singles? Is there any point to it? Which percentage/RPE would be advisable?

AlanMackey wrote: ↑Tue May 23, 2023 10:22 am Do you program any back-off singles? Is there any point to it? Which percentage/RPE would be advisable?

Either that or repeats. Mostly for bench, sometimes for squats if there are confidence issues. Either repeats @6-7 or a 5% drop from @7-8 are my go-to

ChasingCurls69 wrote: ↑Tue May 23, 2023 8:19 pmEither that or repeats. Mostly for bench, sometimes for squats if there are confidence issues. Either repeats @6-7 or a 5% drop from @7-8 are my go-to

But what's the point? I mean, the added volume is neglibible... Competition practice under submax loads?

AlanMackey wrote: ↑Tue May 23, 2023 11:32 pm

ChasingCurls69 wrote: ↑Tue May 23, 2023 8:19 pmEither that or repeats. Mostly for bench, sometimes for squats if there are confidence issues. Either repeats @6-7 or a 5% drop from @7-8 are my go-to

But what's the point? I mean, the added volume is neglibible... Competition practice under submax loads?

Yeah, like if someone is hitting rep and volume PRs consistently, but has trouble with singles and doing something like 1@7, 1@8 isn't enough practice by itself.

ChasingCurls69 wrote: ↑Wed May 24, 2023 8:18 pm

AlanMackey wrote: ↑Tue May 23, 2023 11:32 pm

ChasingCurls69 wrote: ↑Tue May 23, 2023 8:19 pmEither that or repeats. Mostly for bench, sometimes for squats if there are confidence issues. Either repeats @6-7 or a 5% drop from @7-8 are my go-to

But what's the point? I mean, the added volume is neglibible... Competition practice under submax loads?

Yeah, like if someone is hitting rep and volume PRs consistently, but has trouble with singles and doing something like 1@7, 1@8 isn't enough practice by itself.

Got it, thanks!

ChasingCurls69 wrote: ↑Wed May 24, 2023 8:18 pm

AlanMackey wrote: ↑Tue May 23, 2023 11:32 pm

ChasingCurls69 wrote: ↑Tue May 23, 2023 8:19 pmEither that or repeats. Mostly for bench, sometimes for squats if there are confidence issues. Either repeats @6-7 or a 5% drop from @7-8 are my go-to

But what's the point? I mean, the added volume is neglibible... Competition practice under submax loads?

Yeah, like if someone is hitting rep and volume PRs consistently, but has trouble with singles and doing something like 1@7, 1@8 isn't enough practice by itself.

Agree, a 1@8 here or there ain't enough with certain movements, depending on the lifter, yada yada yada.

A workout slot/day once a week (or two) .... with heavyish singles x10 emom is good for "practice". (maybe 1@7-type-loads?)

Especially techniquey stuff like OHP and Squat. (maybe e2m on squat)

mbasic wrote: ↑Thu May 25, 2023 5:23 amAgree, a 1@8 here or there ain't enough with certain movements, depending on the lifter, yada yada yada.

A workout slot/day once a week (or two) .... with heavyish singles x10 emom is good for "practice". (maybe 1@7-type-loads?)

Especially techniquey stuff like OHP and Squat. (maybe e2m on squat)

I see a potential problem here...

More often than not, my 1@8 becomes 1@7 and viceversa. RPE doesn't come easy for me.

But... 1@8, followed by a x% drop and then 10x1EMOM (disregarding any RPE < 9) is doable.

What exercise do I need to program for when my squat sticking point is at the top half? Is it a back issue?

alphagamma wrote: ↑Mon May 29, 2023 5:24 pm What exercise do I need to program for when my squat sticking point is at the top half? Is it a back issue?

Hips, maybe abs, maybe quads. Not likely to be back.