singlemalt
First Post
Greetings Ladies and Gentlemen,
I have a few questions for the forum. Any advice will be greatly appreciated. Please, excuse the long post.
First an introduction;
I am 45 yo male from Connecticut. I have no physical limitations at this time. I see a chiro every 5 weeks for a “tune-up” and have had a relationship with him for about 10 years. My original issues were related to overuse aches and pains from running and cycling. The over emphasis on long slow distance and a few years of hot yoga didn't improve my back and neck to the degree that I wanted. This led me back to weight training. I used to “workout” back in the day, and although I was serious about what I was doing, I realize now that I was merely replicating what was written in muscle magazines or what could be gleaned from the Personal Training Manuals. Frankly, I ran a personal training business and I really question what I may or may not have given my clients. That being said, I eventually found a CF gym with a head coach that helped me find Pavel’s books, Kettlebells, and a path that has led me here. I have been working with Kettlebells for a 2-3 years. I, first, completed the Simple Goal in Sept. of ‘14, then after Dan John’s 10K Challenge, a few holidays, and reading many of the “own the goal, just don’t do the goal” SF forum entries I re embarked on the Simple goal once again. By Feb/March ‘15 time frame I had a better ownership of the Simple standard. I spent the spring, summer and early fall running, biking, and just playing with my bells.
Through a forum entry about Faleev/Pavel’s 80/20-5x5 program, I realized I have never, aside from S&S, made a concerted effort to get stronger. Pavel’s suggestion of 1.5xBW Bench press, 2xBW Squat, 2.5xBW Deadlift seem like a great place to start. I have accepted these as my goals. I am 6’1” and weigh 220lbs, up from 205 around the end of August (BTW I have made a concerted effort to eat more, so weight gain has been intentional). I started Faleev/Pavel’s 5x5 on my 45th birthday, Oct. 5, 2015. My numbers have increased. All weights in LBS; BP= 135 to 215-5x5, Squat= 165 to 245-5x5, DL= 235 to 305-5x5. To be fair and clear, at one time during my CF’ing, I low bar squatted 315x1 and deadlifted 365x1. When I started this program, I followed Pavel’s suggestion to work up to a “comfortable” 5x5 to start. I could have definitely done more, but wanted to be safe and pristine with form. The bench press has been the biggest surprise. I haven't BP’d in 18 years, so each week I start of thinking this week might not be pretty, but each week, I get my numbers!!! And I am psyched!!!
On to my questions;
-How long do I stay with the linear path I am following now? ie. numbers increasing each week, when to deload.
-I think I have gluteal amnesia. I have been working with hip bridges and glute firing exercises and feel it is paying off. Has anyone worked through this process of “waking up” their lazy a#@? If so, any thoughts?
-I have read PTTP and Marty Gallagher’s Purposeful Primitive. Pavel suggests to ride the bar down on the deadlift. Don’t drop it but rather follow it’s descent while holding the bar. Try not to resist the descent. Marty suggests a “soft touch” approach that has you feel and exert yourself on the eccentric portion of the deadlift. Anyone have any thoughts on experience with these two approaches?
Thank you for reading.
I have a few questions for the forum. Any advice will be greatly appreciated. Please, excuse the long post.
First an introduction;
I am 45 yo male from Connecticut. I have no physical limitations at this time. I see a chiro every 5 weeks for a “tune-up” and have had a relationship with him for about 10 years. My original issues were related to overuse aches and pains from running and cycling. The over emphasis on long slow distance and a few years of hot yoga didn't improve my back and neck to the degree that I wanted. This led me back to weight training. I used to “workout” back in the day, and although I was serious about what I was doing, I realize now that I was merely replicating what was written in muscle magazines or what could be gleaned from the Personal Training Manuals. Frankly, I ran a personal training business and I really question what I may or may not have given my clients. That being said, I eventually found a CF gym with a head coach that helped me find Pavel’s books, Kettlebells, and a path that has led me here. I have been working with Kettlebells for a 2-3 years. I, first, completed the Simple Goal in Sept. of ‘14, then after Dan John’s 10K Challenge, a few holidays, and reading many of the “own the goal, just don’t do the goal” SF forum entries I re embarked on the Simple goal once again. By Feb/March ‘15 time frame I had a better ownership of the Simple standard. I spent the spring, summer and early fall running, biking, and just playing with my bells.
Through a forum entry about Faleev/Pavel’s 80/20-5x5 program, I realized I have never, aside from S&S, made a concerted effort to get stronger. Pavel’s suggestion of 1.5xBW Bench press, 2xBW Squat, 2.5xBW Deadlift seem like a great place to start. I have accepted these as my goals. I am 6’1” and weigh 220lbs, up from 205 around the end of August (BTW I have made a concerted effort to eat more, so weight gain has been intentional). I started Faleev/Pavel’s 5x5 on my 45th birthday, Oct. 5, 2015. My numbers have increased. All weights in LBS; BP= 135 to 215-5x5, Squat= 165 to 245-5x5, DL= 235 to 305-5x5. To be fair and clear, at one time during my CF’ing, I low bar squatted 315x1 and deadlifted 365x1. When I started this program, I followed Pavel’s suggestion to work up to a “comfortable” 5x5 to start. I could have definitely done more, but wanted to be safe and pristine with form. The bench press has been the biggest surprise. I haven't BP’d in 18 years, so each week I start of thinking this week might not be pretty, but each week, I get my numbers!!! And I am psyched!!!
On to my questions;
-How long do I stay with the linear path I am following now? ie. numbers increasing each week, when to deload.
-I think I have gluteal amnesia. I have been working with hip bridges and glute firing exercises and feel it is paying off. Has anyone worked through this process of “waking up” their lazy a#@? If so, any thoughts?
-I have read PTTP and Marty Gallagher’s Purposeful Primitive. Pavel suggests to ride the bar down on the deadlift. Don’t drop it but rather follow it’s descent while holding the bar. Try not to resist the descent. Marty suggests a “soft touch” approach that has you feel and exert yourself on the eccentric portion of the deadlift. Anyone have any thoughts on experience with these two approaches?
Thank you for reading.