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Mar 2017
10:51pm, 1 Mar 2017
23,570 posts
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SPR
Sharon - Interesting numbers and quite a few lifts. Did you feel any fatigue near the end or were you 'fresh' due to only one rep per set? How many sets did you take to build to your max? Why the big jump on the deadlift (I'm assuming you'd have succeeded at 90 and maybe 95?)?
Massive Leg Press PB.
H/S=half squat?
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Mar 2017
11:00pm, 1 Mar 2017
23,571 posts
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SPR
CMR - Shock Method is the name used by Yuri Verkhoshansky for the plyometrics he developed. I think you mentioned him here or in your blog.
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Mar 2017
11:02pm, 1 Mar 2017
23,572 posts
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SPR
Have you been to MSC before? If not, I'm sure you'll enjoy it. Can be very cold though!
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Mar 2017
11:04pm, 1 Mar 2017
3,147 posts
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SharonD
SPR thank you - H/S is abbreviation for Hamstring curl
Leg press is back to where it was before I landed on my ass and head last April, so I'm happy with that.
I was fatigued by the time I got to deadlift (last exercise) and coach was teaching us a lesson in where to start with lifts, so that we don't hit fatigue before max weight. I would more than likely have lifted 90kg and yes possibly 95kg
We do warm up on bar, then 3 lifts at starting weight, followed by 1 lift to failure.
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Mar 2017
11:09pm, 1 Mar 2017
691 posts
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Captain Malcolm Reynolds
I'm an idiot, I've been so focused on Joel Jamieson stuff I completely forgot about Prof Verkoshansky, even though JJ gets a lot of his ideas from Prof V. JJ has a weight training method called shock method, I think that's where I was getting confused. No, I'm not using that shock method at the moment.
I certainly mentioned about trying to read his books, Supertraining and Special Strength Training in my blog a while back. I'm not clever enough for them though, that and they're written using technical language that's been translated.
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Mar 2017
11:12pm, 1 Mar 2017
692 posts
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Captain Malcolm Reynolds
No, I've not been before, so it'll be a new experience. Thanks for the heads up, I'll take plenty of layers. I met Mark Coulson a month or so before MSC opened, he was running a course I was on, used to train at the same Crossfit box as Josh many years ago.
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Mar 2017
11:57pm, 1 Mar 2017
23,573 posts
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SPR
Sharon - What was your coach's advice on where to start? Balance between getting warmed up enough vs fatigue. Struggle with this on Olympic lifts as need to get technique right at lighter weights, then too big a jump throws it off again.
CMR - I've looked at the presentation his Verkoshansky's daughter did on the shock method but not the book, might look at it at some point. Looking at plyometrics in general and may look to do some during the spring/ summer in place of some of lifting.
Mark does the Olympic lifting sessions and is a very good coach in my experience. Doesn't overload you with too much to work on. Josh did the taster session which was my first experience of MSC in October and mentioned he used to do Crossfit, small world!
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Mar 2017
4:11pm, 2 Mar 2017
3,148 posts
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SharonD
SPR start around 50% of max for 3 lifts and work up from there...I either started deadlifts too low at 60kg or should've moved up to 80kg which I know I can lift.
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Mar 2017
9:14am, 3 Mar 2017
696 posts
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Captain Malcolm Reynolds
I'll have to look up the presentation on shock method, thanks for reminding me. I knew it was out there but had forgotten. I think plyometric training has lost its original meaning to mean any kind of jump training. It was a couple of years ago I met Mark & probaly 6-7 years since I trained with Josh, doubt they'd remember me now. Very nice guys, Mark's a very skilled coach, as you say. Josh was very good at Crossfit.
"Testing week is resting week" that's an interesting phrase. I test differently to your coach, SharonD. I test 5 or 6 lifts over a week alternating pressing and pulling lifts. It's different not necessarily right or wrong. Testing week is very low volume but very high intensity, so it is extremely tiring.
I'm also moving away from 1 RM testing towards 3-5 RM testing for all but obligate strength athletes. I've a hypothesis that the day to day variability in 1RM testing is too great to provide meaningful percentages to work from & the risk of injury is (relatively) too high for non obligate strength athletes.
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Mar 2017
9:47pm, 4 Mar 2017
679 posts
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idle_wilder
DOMS has all & truly set in after PT session on Thursday - more upper body stuff & updating of weights, introducing pull ups & press ups, then a good while on rack squats. Was squatting 35kg, but still get a bit wobbly if I lose concentration!
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The Six Pack Revolution
Oct 2023