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Q&A Questions and answers with some of the top lifters on MAB.

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Old 05-22-2013, 03:45 PM   #471
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In application to Standard Periodization is it a good idea to take a week deload prior to, and a week deload after attempting a one rep (gym effort) max?

Or can one go right into training reps again the following day or so, after the maxes have been tested?

Why deload or even take an additional week off after the max attempt?

Also, I want to emphasize that I'm talking about a solid Gym Attempt, not an all out Meet.

Hope this makes sense
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Old 05-22-2013, 04:04 PM   #472
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Originally Posted by OHDL View Post
BBOD, I have a question about my dad. He's 51 and has a hip/lower back problem that has scared him off squats/deads all together. Infact he's almost scared of progression and does not want to lift more when he can because of fear of injury. He has only started to work his legs at all ( Leg curls/ Leg Extensions) he doesnt have an actual program to follow and i wonder if you could recommend one or exercises he should do. Also i have a sister with cerebral palsy and wheelchair bound who needs help getting in the car ect. Im at college most of time so it leaves my dad alone to help my sister so i know increased strength would be very beneficial to my dad but he does not want to progress past a certain point he just spins his wheels. Any advice on a workout or exercises he should focus on or avoid would be great.
OHDL, your dad may be concerned about doing any exercise that may potentially take his necessary assistance away from a daughter that relies heavily on him as well which may be a reason that he avoids exercises which he feels may aggravate an existing condition or possibly cause injury...plus, we don't know how bad his hip/back injury is (was), it may well be a disc issue or a degenerative condition that he has to be very careful with.
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Old 05-22-2013, 04:22 PM   #473
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big strong dude,

would you say completely replacing barbell rows with dumbbell rows is alright if you are struggling with recovery in the posterior chain?
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Old 05-23-2013, 04:18 AM   #474
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hi big strong hairy dude

what would be a good rep goal for weighted bar dips over 3 sets, for strength and muscle.

thanks in advance.
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Old 05-23-2013, 04:30 AM   #475
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Can you give me advice about my DL and Squat Form?

youtube.com/watch?v=b0icocytAYw DL

With the DL I already noticed that I really go overboard with the lock out after each rep. Any other suggestions about my form?

youtube.com/watch?v=GCVF71do3I0 Squat

With Squat: I know the notches are a bit too high so it's hard to take out and rack the bar properly, which sucks.

Besides that, I would really appreciate your opinion on both lifts!

Thanks alot!
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Old 05-23-2013, 12:44 PM   #476
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Welcome to MAB.
Thank you!

Quote:
Regarding the program listed, is that something you created, or something from his book?
Yes this is in his 531 2nd edition, itīs called the "more squatting" template and it is awesome so far. I will take it easy with the volume and back off intensity if needed.

Quote:
Excellent progress.
Thanks in fact, now, my squat 1RM has upped 40 kilos in 4 weeks even though I train well below my max on a daily basis. The last one was a 220 kilo grinder, I have never pushed myself to grind out a true max, thatīs one of the reasons that my squat has improved so quickly!
220kg 485 lbs Video: youtube.com/watch?v=Kh0MrST5CHo&list=UUPDyFccPfc4YYTMF7bryo7g& index=2

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--Intermediate - Upper/Lower with moderate volume, training for reps between 65 to 80% for the most part.

The intermediate stage should be run as long as possible, and milked until a lifter is brutally strong. After this point a transition to 85% work can begin. It should start slow, and evolve based on needs.
I will definately take this into consideration! Wendler has numerous upper/lower splits in his book that fits into these parameters in the intermediate stage! Thanks for the input!

Last edited by andreaspersson; 05-23-2013 at 12:50 PM.
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Old 05-23-2013, 11:53 PM   #477
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Hey, I like your new footage doing heavy lifting but (no offense srs) I think you need a better camera xD

Anyways, congrats on your new squat PR, I hope you can place top 5 of the strongest old dudes of all times
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Old 05-25-2013, 05:22 AM   #478
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Originally Posted by BendtheBar View Post
I think in his case the best thing to do is to work with his fears. Any form of activity or strengthening is going to help him, especially as he ages.

There are some people who simply won't listen to reason. This can be especially hard with loved ones. At the end of the day it's best to remember that having him exercise at all is a good thing.

I would continue encourage that good behavior. At the end of the day any form of exercise will help with his general health.

Maybe over time as he builds confidence and good habits you can start to show his some transformation stories:

Body Transformations: Amazing Muscle Gain & Fat Loss Transformations | Muscle & Strength

These stories often speak to our loved ones much more than any of our words could.





He might be open to exercises like stiff leg dumbbell deadlifts or peg presses. Every moderate weight on these lifts would help to bring up some base strength levels.
Thanks for BtB, I think you're right that any exercise is better than none and i will continue to encourage him to very slowly progress. I'll make sure to mention SL dumbell deadlifts. Again thanks BtB i'll let you know how it went in the future !

Quote:
Originally Posted by 5kgLifter View Post
OHDL, your dad may be concerned about doing any exercise that may potentially take his necessary assistance away from a daughter that relies heavily on him as well which may be a reason that he avoids exercises which he feels may aggravate an existing condition or possibly cause injury...plus, we don't know how bad his hip/back injury is (was), it may well be a disc issue or a degenerative condition that he has to be very careful with.
I never thought about it like that Lifter, that's a very good point. The injury occurred at the gym, he was carrying 18 kg (40 lb) dumbells across the gym and whilst attempting to put them down he aggravated his lower back. He has went to a specialist and they confirmed it was his hip that was causing lower back pain. He was given stretches to do and does them every second day, though it should be everyday.
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Old 05-26-2013, 11:18 AM   #479
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Hi BtB,

fresh beginner, into my Wendlers 5/3/1 and im facing my first "deload" week. Whats the science behind it? Ive heard you say "make every set count", and Ive heard you say "stick to the program". Obviously being a rank beginner, progress is great as i get used to the weights, do I need to deload, or should I just add weight to the bar in the 4th week? When is it important to deload?? Any links on the science/experience you want to point me in the direction of would be great!
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Old 05-26-2013, 02:17 PM   #480
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Hey Bearded Beast. Currently I'm dong upper/lower split (muscle 2x a week). I doubt if I doing everything right with my program. This program is so underrated and I have not seen anyone who had used it, but I know many guys who build a lot of muscles with simple split (1x week muscle). I'm afraid that I can be overtrained with this frequancy. Do you know someone who had great results with this type of program? thanks
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