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Elliott Denney 06-11-2013 02:29 PM

Percentages
 
Hey all, this question is about following programming, so I guess it is more geared toward Greg, but I'm sure a lot of you would know what he would say as well.

I'm following the 8-week general cycle now (just started yesterday), but I just got done following the 4 week leg strength cycle. I heard Greg talking on WL Talk about days when the prescribed weights just aren't going to happen. You get in the gym, and nothing makes sense. I had a couple of these days on the last cycle, and I was wondering what to do in such a scenario. What if you just can't complete the exercises with a strength bias (back/front squats, sldl, etc.)? What about technique bias (snatch, clean, jerk, etc.)? I know the answer may depend on the particular instance, but any general answer would be appreciated.

Greg Everett 06-11-2013 03:24 PM

Change the weights as needed to stick as closely to the program as you can. For example, if you're supposed to do 80% but you can't make it happen, try to finish out at 75 or 78% - something close that's doable.

Elliott Denney 06-11-2013 05:54 PM

Ok good, that is what I have been doing. What about the opposite like today when the sets were an absolute breeze? Iʻm on the first week, and as you know it says to increase the weights on the last set if the proceeding sets feel good. I was doing the power cleans, and they were going up like a joke, so I upped the last set, but even with the increase the weight was still quite easy. Would it not be conducive to my progress to try at least one more jump?

Greg Everett 06-12-2013 09:55 AM

Yes, you can take the weights up if they feel really easy. For example, being on week one, you know that the weights shouldn't be extremely tough, but they shouldn't be incredibly easy either. So that first week you can reset that baseline by feel. With the PC example, let's say 75% is really easy: you can take it up to 80% or so, then aim to make the same weight changes prescribed week to week from 80% instead of 75%.

Elliott Denney 06-12-2013 10:25 AM

Ok great. I was really hoping that this would be your answer because I think that in some exercises my 1RM may be a bit off. For instance with PC and PS, I never did those before starting these cycles, so I have only ever gone to maximum once, and in both of these attempts, I wasn't even close to parallel. Therefore, any resulting percentages are fairly easy. It's the same story with PJ.

I do have one last question about pulls. Back when I had a coach for a little while, I did a lot by feel. Since my classic lift numbers are pretty light (165#/225#(clean)), my pulls were always quite a bit heavier. I remember doing upwards of 255#x3x3 in the clean pull and 205#x3x3 in the snatch pull, and I have deadlifted 365# back when I did CrossFit. So should I stick with doing ~90-110% over the span of the cycle?

Greg Everett 06-12-2013 11:22 AM

Quote:

Originally Posted by Elliott Denney (Post 99873)
Ok great. I was really hoping that this would be your answer because I think that in some exercises my 1RM may be a bit off. For instance with PC and PS, I never did those before starting these cycles, so I have only ever gone to maximum once, and in both of these attempts, I wasn't even close to parallel. Therefore, any resulting percentages are fairly easy. It's the same story with PJ.

Yes, when you know a max is not accurate, you need to adjust by feel.

Quote:

Originally Posted by Elliott Denney (Post 99873)
I do have one last question about pulls. Back when I had a coach for a little while, I did a lot by feel. Since my classic lift numbers are pretty light (165#/225#(clean)), my pulls were always quite a bit heavier. I remember doing upwards of 255#x3x3 in the clean pull and 205#x3x3 in the snatch pull, and I have deadlifted 365# back when I did CrossFit. So should I stick with doing ~90-110% over the span of the cycle?

Yes, adjust pull/DL weights up if your sn/cln is not high relative to your strength level.

Elliott Denney 06-12-2013 11:37 AM

Excellent. I will implement all of this from now on. Thank you so much for taking the time to respond.


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