[John Brotchie]

#19223

Thanks Murph,

I assumed a 1 rep max at 405 after the layoff and put the first set at 65-70% (275lbs) so not to start too heavy. Second set was 10% decrease in weight from that, (255).

The dropping of the hips while I pull against the bar is me trying to get my hips wedged to the bar while I create the lat tightness. I picked that up from a Chris Duffin video: https://youtu.be/oiDczs9j75E?t=449 (I’m still kicking myself from missing his visit to TPS a few years ago)

Am I losing tension/power that way? I don’t doubt I could be misunderstanding something and am implementing it incorrectly.

Thanks,
John

[John Brotchie]

#19214

Thanks Murph,

I downloaded the PDFs last night and started watching the videos about the different training programs offered.

This video is from a few days before with my deadlift and OHP. I was wondering if my hip position in the deadlift was ok, not too low. I was trying to find tension in my glutes and wedge my hips in while keeping my lats tight.

[John Brotchie]

#19202

Thanks Murphy I will try to be slower and focus on one thing at a time while keeping tight.

I did a quick 3×5 that day to see where I was at after not lifting since March, but I usually run minimalist reverse pyramid program I’ve picked up from a few books. It generally takes about 45-60 minutes 3 times a week, which works for my goals of general strength/fitness while on a cut.

Monday
Deadlifts 2×5+
OHP 3X8+

Wednesday
Bench 3×8+
Rows 3×8+

Friday
Squats 3×8+
Chin-ups 3×8+

The goal is to complete the first set with listed number of reps, say 8 for squats, then decrease the weight by 5-10% for the following 2 sets, while increasing the reps each time. Squats might like look 100×8, 90×9, 80×10. Once I can achieve the goal reps of the first set, I will increase the weight the following week by 5-10 lbs. If I consistently fall too far below the goal reps of the first set, I decrease the weight.

Before running this, most programs I used were 3×5 variations, like Starting Strength.

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