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weight lifting, Olympic weightlifting, strength and conditioning, fitness, crossfit, Workout, training program - Catalyst Athletics Friday September 12 2008

Rest Day

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kent 1 | 2008-09-12
Greg, What is a good time to rest when maxing between lifts and also types of lifts
Greg Everett 2 | 2008-09-12
Kent - Generally I just let people rest as long as they want, unless it becomes excessive, e.g. 5 min+. Definitely more rest between exercises is allowable and desirable - as much as you can get without getting cold.
ryan 3 | 2008-09-12
What about warming up? I tend to treat these max attempts like heavy singles. I usually start with the bar and add weight as I go until I hit my previous max then attempt to go heavier. I've seen warm-ups that have definite reps and sets with percentages of desired max for the load i.e. 10x30%, 5x50%, 3x70%, 1x90%, max attempt(s). Do you guys adhere to something such as this?
Jesse Woody 4 | 2008-09-12
I personally warm up as little as possible. Some days that means a short 500m row, and maybe 3 sets working up to work weight. Sometimes it's 5 sets, no row, keeping the reps in the 1's and 2's even in the warm-up. Sometimes I feel like crap and it takes me 10 or 15 minutes of Burgener warm-up, rowing, dynamic stretching to feel ready to lift...but not often. I've found that I can get by on a warm-up composed mostly of the lifts that I'm going to do, with as little volume as it takes to feel ready, but not so much that it detracts from my energy for lifting... So I guess what I'm saying is, it varies for everyone, but most people need less warm-up than they would regularly assume ;)
David Osorio 5 | 2008-09-12
Sweet tank top, Aimee! Greg, i asked you this once before but couldn't find where i had written down your response. What kind of camera do you use? I purchased a Panasonic Lumix which takes great pictures as long no one is working out and there is plenty of light. I'm considering returning it and getting an SLR, do you have any experience shooting with your camera in low light?
Greg Everett 6 | 2008-09-12
Ryan - Do whatever you want on the way up to your heaviest weight, but do only as much as you need, e.g. don't take 5kg/10lb jumps the whole way up. I don't follow any regular %s because it's really not useful. Let's say you're back squatting to a heavy single, which will be 170kg. If it's your first exercise of the day, you may take the bar for a few, then 50, 70, 90, 110, 130, 150, 160, 170. Depending on how warm you are, you may skip 50 and 70. If you've already done cleans or something with a squat component prior to squatting, you can shorten the squat warm-up further. Let's say you just cleaned to 130; you may start that squat warm-up with 130 and go from there. If you've taken a lot of rest and have cooled down considerably, you'll want to start lower. But the point is, make jumps that are easy with plates rather than that conform to %s, and don't tire yourself out unnecessarily.And if you're feeling good enough to attempt your current max, don't - go maybe 1kg over or so instead.
Greg Everett 7 | 2008-09-12
David - Canon EOS 30D with a wide angle lens. I'm always shooting in bad light, which is why the wide angle lens - without that, I can't get enough light to get any fast movements to focus.
Peter Haas 8 | 2008-09-12
My warmup is usually as follows. I'll get my body warm by rowing 500m. Then: Dynamic ROM warmup Burgener warmup w/ empty bar x 1 Muscle Sn + OHS + Sn Bal + Sots Press x 3(empty bar) I'm going for 220lbs on the snatch tomorrow, so I'll go: 95x3 135x2 185 205 220 Usually 1-2 minutes b/w sets as the weights get heavier. If I do anymore than this, I feel like I fatigue for the max attempt. I try not to use my previous max as a warmup set. I'll usually set my last warmup set 10-15lbs off of my max attempt. I seem to burn too much energy trying to match my previous max.
Aimee 9 | 2008-09-12
David- ya... i got my fricken' swwwweeeeta' tank top from some fool from South Brooklyn :) I think it is pretty awesome. Trying to represent the east coast! ha!
David Osorio 10 | 2008-09-13
Greg, Thanks for the information. I found a reasonably priced used body online. Web reviews were all very positive about this camera's speed and clarity. Do you have any recommendations regarding the lens?
Greg Everett 11 | 2008-09-13
David -I have a Canon EF 15mm 1:2.8 fisheye lens. I don't remember how much it was, but for a lens, it was reasonable.
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