We made some new 1RMs, and our form was generally better. As usual, there is continued room for improvement. Overall, we think our periodization training program is working for us.
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In this podcast recorded July 18, 2006 (Quicktime iPod compatible, 11MB; Google streaming flash video), Nancy Arnold and I (Bud) remeasure our 1RMs. If you aren't familiar with 1RMs, they are the the maximum amount of weight you can do for one repetition. Nancy and I measure 1RMs to keep track of our progress as we pursue our periodization training program. The idea, of course, is for 1RMs to go up.
We last measured 1RMs on May 30. At that time, I was able to bench 180, deadlift 220, and squat 220. Nancy did 120 in all three. We then pursued a 6 week hypertrophy cycle based on the periodization weight training book we are following, Serious Strength Training. As the name implies, hypertrophy is supposed to result in larger muscles.
Larger muscles should result in greater strength. However, a drawback of the hypertrophy training program is that it is for relatively low weight at high reps. You're not really training the body for the heavy weights required to lift higher 1RMs. So while we thought our 1RMs would go up, we weren't sure how much.
We performed well, but there were some disappointments. The strip of pictures at left shows me deadlifting 270 lbs., Nancy deadlifting 130 lbs., and me squatting 230. I also benched 190, and Nancy benched 130. The major disappointment was in Nancy's squat. We were rushed, and she did not make a new 1RM. Basically, she got stuck at the bottom. Had we had more time, I think she would have gone up 10 lbs. because she had been improving.
I also note that while you see dramatic improvement from last time in the squat picture, I could still get further down. Among others, Chris Dorr has been giving some good advice on that one. I must be down another good six inches by following his earlier tips.
Comments (4)
Congrats on all the new PRs. A couple of notes:
1)Bud your feet seem to float on bench, learn to use your legs and drive it up. You will be stronger.
2)Nancy...I'm not sure how you are walking around with that deadlift form. One of the problems is that you are using the hex plates, are there no round ones in your gym? I'm not sure on the choice of deadlift stance but I'd be surprised if you are your strongest with a close stance, hands inside legs. Have you tried moving your hands outside of your legs at the start? That way they won't have to cross your legs and cause more friction.
3) Bud your deadlift is better but try and squeeze your shoulders back at the start of the lift and don't unlock your knees at the top.
4) Squat deeper. I know it's tough but I'm over 300lbs and I can get depth with a fairly wide stance.
5) You talk about sitting back during the squat but the first movement is still with your knees. Make that first movement with your butt going back, sit back as far as you can until you HAVE to unlock your knees. Think of it like sitting on the toilet. This will stop your knees from floating forward, your weight won't be on your toes like it is, and you should get depth easier.
Good luck guys.
Posted by Stinn | July 27, 2006 8:25 PM
Posted on July 27, 2006 20:25
Stinn:
These are great remarks. We got into all of this stuff by reading a book. We're putting it on the Internet in part to get guidance as we move forward.
Thanks for the deadlift tips. The squat is really the thing that bedevils me. We've clearly improved. But, I just don't have loose hips. We'll work on that more.
Posted by Bud Gibson | July 27, 2006 9:09 PM
Posted on July 27, 2006 21:09
Good job guys! Love the website, its lookin great! Stinn had some good comments on the squat. Also remember to press with the heel of your foot throughout the movement. It looks like Bud was pressing with his toes in the photo of him where he was in the bottom of the squat. This will help you keep balance when you squat deeper.
Posted by Pete | July 29, 2006 9:28 PM
Posted on July 29, 2006 21:28
Pete, great observations. We have a ton more from another post.
I did some tests. Real issues with hip and ankle flexibility. As nutty as this sounds, I'm going to work on the smith a bit. It removes the balance issue.
Posted by Bud Gibson | July 30, 2006 8:51 AM
Posted on July 30, 2006 08:51