Training Percentages Made Simple
by Jordan Syatt -

How to establish your theoretical and true 1 RM, along with how to use that knowledge to build strength.

Livespill Chaos

Lee Boyce: @LarryH: It sounds like a strained or fascially torn rhomboid muscle, but I could be way off. Best first step may be to get an ultrasound to see if there's any superficial muscle damage. I don't think that pressing overhead would solve the problem to "fix" this. It may alleviate the stress since surrounding muscles may incorporate themselves, but the heavier you go, the more that weak link will make itself manifest.

Sultan-of-Swing: Jim, are you talking about rotating the styles of 5/3/1 described in the 2nd edition of your book, so you can go longer without a deload?

LarryH: I'll try and be more specific, it's even hard for me to pinpoint. The best I can describe is between the scap and the spine about 3 inches above the bottom tip of the scapula. If I look at a picture of the muscles back there it's sort of at the mid/top of the rhomboid.

Lee Boyce: @ID13: Glad you enjoyed it - thanks for those thoughts!

JRT6: Ld13, I put fat gripz on the handles to get the fat grip effect. BX it took me a few years to work up to 140lb push ups even though I used to bench over 400. Getting the vest on is a pain in the ass. I have to lie down on the ground, slide into the vest, then basically do a Turkish get up. For lower rep days I add a 22lb pound chain too. Boyce I don't have dumbells but the swiss bar works great for the standing strict OHP too. I don't have to deal with heaving the dumbells up either.

Id13: As for the "Perfect Push-up" device someone mentioned, I think that is a pretty cool concept, but the way it digs into my hand is really problematic when using one. Not sure if it is rubbing a nerve or what it is, but the pain I get is more "something is wrong" than the "this is just unpleasant" type of pain you normally get while lifting. It does increase forearm activation though.

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Jordan Syatt is a strength training and nutritional consultant out of Boston Massachusetts. He is Westside Barbell Certified, has interned at Cressey Performance, and is currently studying Health and Behavior Science at the University of Delaware. In addition to actively competing in various Powerlifting Federations, Jordan works with a diverse population of clientele, focusing on fat loss, mass gain, and athletic performance. Jordan is the owner and operator of www.syattfitness.com.