Diário do gato de Schrödinger: LPO, powerlifting e umas paradinhas boribildi

[Lucas, o Schrödinger 11436]

Bret Contreras:

 

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I'm a big fan of the "same but different" concept in strength training whereby you hit the same movement patterns over and over but you do them differently throughout the week. 

Variety is great, but many lifters get carried away with it to the point where it prevents meaningful strength gains from occurring. There are numerous ways to vary an exercise, but you need to figure out what works best for you. 

To provide some examples, when I hit my best sumo deadlift of all time (615 lbs), I was doing conventional deadlifts on Monday for 2 sets of 6 reps with ultra strict form not to failure, stiff leg deadlifts on Wednesday for 2 sets of 4 reps not to failure, and heavy sumo deadlifts on Friday for 1 top single. I used the same method of resistance (barbell) but varied effort, stance, posture, and rep range. 

When I hit my best hip thrust of all time (800 lbs), I was performing heavy hip thrusts on Monday for 2 sets of 1-10 reps, band hip thrusts on Wednesday for 2 sets of 6-20 reps, and pause (3-sec pause) bar plus band hip thrusts for 2 sets of 15 reps. I used the same stance and posture but varied the method of resistance, rep range, and tempo.

When I hit a my best bench press of all time (340 lbs), I was doing close grip on Monday for 4 sets of 6 reps, close grip bench press on Wednesday for 4 sets of 4 reps, and bench press on Friday for 4 sets of 2 reps. I used the same method of resistance (barbell) but varied the grip width and rep range. 

When I hit my best bodyweight chin up set of all time (16 reps), I was performing 2 sets of 1-5 rep weighted chin ups on Monday, 2 sets of 10-20 rep underhand grip lat pulldowns on Wednesday, and 1 set to failure of bodyweight chin ups on Friday. I used the same grip (supinated) but varied the rep range and method of resistance. 

Finally, when I hit my best full squat of all time (445 lbs), I was performing heavy low bar full squats on Monday for 3 sets of 1-5 reps, front full squats on Wednesday for 2 sets of 1-5 reps, and pause (3-sec pause) low bar back squats on Friday for 3 sets of 1-5 reps. I wore squat shoes each session and used the same stance, rep ranges, and method of resistance, but varied the posture and tempo. 

You'll note that each record was achieved when I was hitting the lift 3 times per week with slightly different variations. But why not just do the same exact lift in the same exact manner several times per week? Most people don't see optimal results this way. 

If I do heavy deadlifts 3 times per week, my back can't take it and I eventually get injured. If I do heavy back squats or hip thrusts 3 times per week, my knees get overly sore and I regress. If I bench or chin 3 times per week, my elbows and shoulders get achy and I'm unable to make forward progress. But by employing subtle changes in tempo, effort, rep range, method of resistance, posture, and stance/grip width, my strength increased without incurring pain or injury and I ended up with a personal record (PR). 

Your variations will necessarily be different from mine, and you'll have to experiment to figure out your ideal combination of variables. Nevertheless, this is what makes strength training so interesting and exciting. I urge you to be scientific about your training in order to maximize your results.

 

[Lucas, o Schrödinger 11436]

Hoje eu quebrei a inércia de 8 dias sem treinar - e comendo e bebendo bagarai. Andei 6km, e fiz 10/9/8/7/6/5/4/3/2/1 de chin-ups e dips intercaladas, td em jejum.

 

Joelho ainda incomodando, mas acho que ta bem melhor. Vou começar a fazer uns exercícios BW leves e ver como o joelho se comporta.

 

Crossfit acho que só na outra semana, a partir do dia 06/03. Quero ficar zerado pra voltar.

 

Abraços

[Lucas, o Schrödinger 11436]

Lyle, sobre chins e pull-ups:

 

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useful post i found (by Lyle) on chins : 
You get a greater range of motion for the lats with a slightly
narrower grip.  UNless there's some specific reason to do so (and none come to mind right now), very wide grip chins are pretty pointless IMNSHO.

For wide grip chins (i.e. overhand), I'd suggest a grip where your
forearms end up perpendicular to the floor at the bottom of the
movement.  That is, flare your elbows out by your sides and set your grip so that, at the bottom position, your forearms are straight up and down.  Setting hands any wider that that doesn't really accomplish much.

So in practice, the three grips I recognize are:
1. shoulder width, underhanded grip: lets biceps contribute more ; you
can do this one overhand as well but it's kind of awkward
2. shoulder width, parallel grip: less biceps, more brachialis, easier
for some people's wrists
3. medium grip/overhand: described above

Main difference in terms of lat involvement is that #1 and #2 work latsas a shoulder extensor, #3 works as a humeral adductor.  So there is a neuromuscular specificity issue there.  

There tends to be a little more scapular adduction (working midback) with #1 and #2 as well, because the shoulders come down and back. So if you're not doing deadlifts or some type of rowing movement to hit midback, I'd consider #1 or #2 to give more full back development (i.e. if that was your only back movement).

#3 will work midback (teres, rhomboids group) as scapular rotators
however, which #1 and #2 won't do.

 

Tem uma coisa ali sobre especificidade neurologica que provavelmente explica pq eu sou tão ruim em pull-ups (só fiz chins durante mto tempo )

 

 

[Lucas, o Schrödinger 11436]

A pilha de minha balança acabou há cerca de 1 mês e fiquei esse período sem me pesar. O resultado foi esse aí:

 

 

Deve ter uma retenção e talz, mas a real é que engordei bastante. Além disso, foi um período que treinei pouco, então a maior parte disso é gordura.

 

Pelos meus registros fiz um superávit de ~10000 calorias, o que daria ~1,3kg, ou seja, metade do ganho do gráfico, mas o registro nesse período foi extremamente zoado, então nem dá pra confiar muito.

 

Enfim, em breve teremos cutting kkkk

 

Abraços

[{..mAthEUs..} 4423]

Não vende pilha por ai, não?  

[Lucas, o Schrödinger 11436]

3 minutos atrás, {..mAthEUs..} disse:

Não vende pilha por ai, não?  

kkkk

 

O cara engorda e bota a culpa na balança, tipo: "a culpa é minha e eu coloco no que eu quiser!" kkkk

 

Tinha pilha, mas tava na bagunça da mudança e eu meio que tava sem saco pra ficar controlando mta coisa, modo control freak off.

[Ricardo Queiroz 5760]

 foi o carbo 

[{..mAthEUs..} 4423]

30 minutos atrás, Ricardo Queiroz disse:

 foi o carbo 

 

acho que foi o alcool

[Lucas, o Schrödinger 11436]

50 minutos atrás, Ricardo Queiroz disse:

 foi o carbo 

 

18 minutos atrás, {..mAthEUs..} disse:

 

acho que foi o alcool

vcs são é treteiros kkk  feu misturei carbo e gordura

 

Hoje fiz o seguinte:

 

Chins 4x10

Unilateral DB OHP 4x10x17,5kg

Fisioterapia:

   Air Squats 2x10

   Wall Squats 2x10

   Good Morning BW 4x10

 

O joelho ainda dói um pouco (dor leve) no movimento de agachamento. No bottom não dói. A dor aparece apenas qd tensiono a musculatura com o joelho em um ângulo agudo. Não dói mais pra andar, subir e descer escada nem pra sentar e levantar. 

 

Não sei bem o que fazer... O que acham? Dou mais repouso? Continuo fazendo os movimentos bem leves diariamente até a dor desaparecer completamente? (A dor é na região da patela).

 

Abraços

 

[{..mAthEUs..} 4423]

Eu continuaria com movimentos leves.