View Full Version : Mark's Mass Building Journal
For the following 8 weeks I will be doing this routine:
Workout 1:
Back Squat 3x6
Dumbbell Incline Bench 3x6
One Arm Row 3x6
Workout 2:
OHP 3x6
Deadlift 3x6
Calf Raises, Crunches, D Curls.
Workout 3:
Barbell Hack Squat 3x6
Narrow-Grip Bent-Row 3x6
Dips 3x6
I am busy with uni at the moment and I don't have time to plan out a new and different routine, so I will basically go with a variation of something that worked well for me in the past.
I may make some changes after four weeks; perhaps switching the dips for decline press and the Hack Squats for RDL's or goodmornings.
After the first week I will post some targets that I aim to reach by the end of week 8.
Looks good mate. Only things I would change would be:
Workout 3:
Barbell Hack Squat 3x6
Narrow-Grip Bent-Row 3x6
To front squats and chins respectively.
GoldenArrow
21-11-2004, 13:23
Agreed.
I posted this in your other journal:
Interesting exercise selection mate. I like the look of Hack Squats. I am doing Zerchers ATM and am loving them, so bear them in mind for an alternative, esp if like me, you hate front squats with the same passion you hate the Welsh.
As an extra twist, I am working on my flexability ATM to enable me to Zercher DL all my Zercher Squats up. I tried it form the rack (just below knee height) and thought it was awesome.
Looks good mate. Only things I would change would be:
To front squats and chins respectively.
Barbell hack squats and bent narrow-grip rows are among my favourite exercises! I can't wait to start doing them again!
Just to clarify.... The bent rows are done with a tricep bar, not a barbell. So it is essentially the same as the seated rowing machine, but bent over with free weights.
Workout 22nd November:
Squat: 90kg - 6/6/6.
Inc D. Bench: 30kg - 4. 27.5kg - 6/6/5.
One Arm Row: 30kg. (Right- 6/6/6) (Left - 6/6/6).
After the 3x6 on squats I did some singles: 100kg x1. 110kgx1.
I was a little disappointed with the benching. I used to be able to take 30kg for 3x5.
Workout 24 November:
Standing OHP: 50kg - 6,6,5.
Deadlift: 90kg: 6/5/6.
PikeKing
24-11-2004, 16:43
bet it feels nice to not be doing 10x10 on those 2 exercises eh Mark?
bet it feels nice to not be doing 10x10 on those 2 exercises eh Mark?
Definitely! 3x6 is still hardwork though!
I feel recovered from yesterdays workout already! Doing three workouts per week should be no problem.
Next workout will be tomorrow.
Note: I have dropped the bicep curls from Workout 2. The one arm rows and narrow grip rows will be enough I think.
Well, as per usual, when training is going well something happens to stop me from training. This time I have flu symptoms. My workout today is cancelled (which I was really looking forward to), and I will probably be off training for a week, at which point I will come back weaker and smaller.
****ing great. :022:
BengDogg
26-11-2004, 16:39
I think im getting a cold too, dont worry mate its unavoidable at this time of year
I've had a cold for over a week, quite a bad one. But I've trained through it <buff>
I always train through it. That "rest while your ill" crap is over-rated anyway.
the block
28-11-2004, 00:07
i've had a cold for nearly 2 weeks now and i think i have seen it through now. just make sure you eat well and rest etc..
I'm better now, so I will do Workout 3 today. I'm gonna sling in some dumbbell static holds as well to give my skinny forearms a reason to grow.
Workout 29th November:
Barbell Hack Squat: 75kg - 6/6/6
85kgx1. 90kgx1. 95kgx1. 105kgx1.
Dips: Disaster.
Narrow Grip Row: 60kg - 5/5/4.
One Arm Deadlift + Static Hold: 45kg for 15 seconds. 3x1 per arm.
The dips were a disaster. I absolutely hate doing more than 3 reps per set for dips. There is some sort of psychological barrier that prevents me from doing any more than 3 reps, no matter what weight I use! I have therefore decided to replace dips with decline dumbbell press. But I will do some doubles or singles on dips after the decline bench press.
Also, I loved the one arm deadlifts + static holds. In fact, I love them so much that I may do them twice per week. :016:
Cool. Are you doing your 1armDL's with a thick bar? Or Oly?
I'm doing them with a normal dumbbell. I will have to switch to a barbell when the dumbbell runs out of room though.
I'm not really sure of correct technique, but I take a wide stance to do the lift as I don't want to be holding 50kg over my feet!
Here are my targets for the end of week 8:
Back Squat: 100kg for 3x6 = +10kg
Inc. D. Bench: 32.5kg for 3x6 = +5kg per hand
One Arm Row: 36kg for 3x6 = +6kg per hand
Standing OHP: 57.5kg for 3x6 = +7.5kg
Deadlift: 100kg for 3x6 = +10kg
Barbell Hack Squat: 87.5kg for 3x6 = +12.5kg
Decline D. Bench: 32.5kg for 3x6
Narrow Bent Row: 67.5kg for 3x5 = +7.5kg
One arm dead +static hold: 60 kg for 15 seconds. = +15kg
....
I have chosen to set very realistic targets this time. In the past I have been overly optimistic. If I reach each of the above targets by week 8 I will be very happy.
I've been thinking about increasing my caloric intake, but I have decided that I don't want to for the following reasons:
1) I do not want to gain any more fat. If my body can't grow new muscle with the calories it gets, it will have to drop some fat. Then it will be able to grow some more muscle. If I keep increasing the calories, I will grow more muscle.... that will be wrapped up in LARD!
2) Eating thousands upon thousands of calories is expensive and inconvenient, and possibly not particularly healthy. There is no way I am going to spend more money and time to shovel food down my face.
Ha ha. Your obviously not an ecto like me, I have muched my way from 150lbs to 190lbs in less than a year, with nomore than a 5% increase in BF.
Also, your deadlift target is crap. Up that to +15kg at least.
Ha ha. Your obviously not an ecto like me, I have muched my way from 150lbs to 190lbs in less than a year, with nomore than a 5% increase in BF.
I am naturally a skinny bugger. Building muscle is tough for me, but I'm not gonna eat 4000-5000 calories to try to build muscle faster. Patience is the key, but in the past I have tried to force progress by eating more than I need and lifting more than I am able to.
Also, your deadlift target is crap. Up that to +15kg at least.
It isn't crap though. 10kg in 8 weeks would be very good progress. That is over 1kg per week. Over a year that would be around 50kg. If I get desperate and try to pile 2.5kg on EVERY week, I will probably make no progress at all.
Diet: Fair enough mate, all our bodies work differently with regards food.
Deadlift: This is one exercise where you can [a] make incredibley easy gains, and [b] 50kg a year is not 'all that' for people like you (I have treid re-wording that so its less "your not as strong as me" but it didn't work, you know I mean no offence by that though).
I think 15kg on your DL in 8 weeks for a 100kg DLer is a good and very acheivable target. i am not trying to push you into anything, just don't sell yourself short mate.
I think 15kg on your DL in 8 weeks for a 100kg DLer is a good and very acheivable target. i am not trying to push you into anything, just don't sell yourself short mate.
The thing is.... The 1RM that I told you about is not as high as it would be if I was to use a mixed-grip and reduce the range of motion by using big silly cartoon-style plates. :026:
The 130kg 1RM applies to a deadlift with 10kg plates performed with a double overhand grip. I think that is ok for the moment. I'm not gonna start using big plates, taking my shoes off, putting the bar on a platform, strapping myself to the bar, etc just to say "Oooh look at my deadlift". Progressing at the rate of 1kg per week seems more logical than trying to pile as much on in as little time as possible. I've made this mistake before, which is why my bench press hasn't increased for 3-4 months! I should have added 0.5kg per week, but my ego got the better of me and it backfired. I'm still stuck at 30kg for 3x5. I'm sure I could have been at 35kg now if I had been a little more patient.
BengDogg
30-11-2004, 20:17
Oi! I use big plates and lift in low shoes :D For a low deadlift from the ground 130kg isnt bad mate, I think your target is achievable but if you get there sooner than 8 weeks go for Robs eh;)
I think your target is achievable but if you get there sooner than 8 weeks go for Robs eh;)
Of course! The targets are the minimum that I want to achieve. If I reach them before week 8 I will still be trying to add more weight!
Oi! I use big plates and lift in low shoes :D
There is nothing wrong with doing that. I will probably try it at some point in the future.
But I think it is cheating in a way. It is like doing a squat from above parallel and saying "I can squat x kg". The size of the plates some people use for deadlifting is just ridiculous, especially when the person is quite short. Deadlifting with the bar up near your knees is more like a rack-pull than a deadlift. .... :016:
BengDogg
30-11-2004, 20:36
My plates are standard oly bumpers, i am over 6'2" tall and i lift in conventional stance as i feel sumo isnt worth while unless you are plifting, i do know what you mean though, if i use my non bumper plates which pull the bar 1" closer to the ground i pull about 5-10kg less on average, i wonder if anyone knows how big an official plift plate is in diameter? Help maybe?
My plates are standard oly bumpers, i am over 6'2" tall and i lift in conventional stance as i feel sumo isnt worth while unless you are plifting, i do know what you mean though, if i use my non bumper plates which pull the bar 1" closer to the ground i pull about 5-10kg less on average, i wonder if anyone knows how big an official plift plate is in diameter? Help maybe?
When I load my bar with 10kg plates, the bar is just above the 'tongue' of my trainer. If I used a massive 25kg plate, the bar would be a lot higher! A few inches can make a massive difference on the deadlift.
BengDogg
30-11-2004, 20:53
When I load my bar with 10kg plates, the bar is just above the 'tongue' of my trainer. If I used a massive 25kg plate, the bar would be a lot higher! A few inches can make a massive difference on the deadlift.
Yep for sure! If i had enough 10kg plates i would try it and see how much i lose just to satisfy curiosity
BengDogg
30-11-2004, 21:10
The diameter of the largest disc shall be no more 45cm.
That is the norm throughout all documents i have studied just , i have checked my bumpers and they are just under and my metal weight are under 40cm.
So the bar could be around 20cms from the ground? That is quite alot!
BengDogg
30-11-2004, 21:18
So the bar could be around 20cms from the ground? That is quite alot!
Yeah it would be just over 20 cm, i suppose it is high for you but thats within the official rules for plift and olifting, If you go sumo stance it is quite asmall rom, ah well thats the regs :D What do you pull on standerd size plates? Have you tried? I bet itd be about 30-40 kg more easily
BengDogg
30-11-2004, 21:20
Aslo can i add that for tall people that has my legs parrelel in the start position, if i was to go much lower the risk of having a very rounded back would be much greater. I have to be carefull of both my back and my knees, I am not into numbers i am not even in the plift comp on this board, even though i would be last lol, I just train for me, on my own at home with my dogg's as spectators.
woah that means mine could be another 8cm off the ground! i may raise them up that high one day and see what i can pull
i'd be suprised if i couldnt add 5-10kg
Aslo can i add that for tall people that has my legs parrelel in the start position, if i was to go much lower the risk of having a very rounded back would be much greater. I have to be carefull of both my back and my knees, I am not into numbers i am not even in the plift comp on this board, even though i would be last lol, I just train for me, on my own at home with my dogg's as spectators.
For tall people it probably doesn't make that much difference. I'm basically referring to the short guy who pitches up and says "I can deadlift 250kg"... To whom you respond "Yeah mate, try again when the bar doesn't start at knee height"... :D
I'm not really into powerlifting, so I don't care much for their rules. I don't accept a deadlift if someone is wrapped up in a suit, strapped to a bar, and lifting from half way up their lower leg. I am more intersted in what they can lift from the ground with their bare hands.
Week 2: Workout 1:
Squat: 92.5kg - 6/6/5. (Missed it. Just!)
Inc. D. Bench: 28.5kg - 6/6/5.
One Arm Row: 31kg. Left - 6/6/5. Right- 6/6/5.
One Arm Dead + Hold: 50kg - Left: 11s,15s,8s. Right: 15s,8s,16s.
Not bad. I missed some reps, which I will aim to get next week.
Is your 1armDL with a BB?
I do it with a dumbbell. I can fit quite a lot of weight on my dumbbells, but not lots of different plates, so I have to make quite large increases in weight each week. It would be better if I had a dumbbell with longer ends.
Week 2: Workout 2:
Standing OHP: 51kg - 6/6/5.
Deadlift: 92.5kg - 6/4/6.
*Dumbbell Static Hold + One-Leg calf raise: 40kg. Left:8/8/7. Right:8/8/8.
Not a bad workout. I ****ed up the second set of the deadlifts. I lost the rhythm and couldn't get back into it.
*Note: I use one dumbbell and hold it in my right hand for right leg calf raise and left hand for left leg calf raise. If you haven't noticed already, there is a lot of emphasis on forearms in this routine (deadlifts, hack squats, one arm deads, one arm rows etc)!!!
Man of Steel
03-12-2004, 23:07
You'd better watch yourself with all that grip work. The next thing you know you'll be rolling you shirt sleeves up and wearing T-shirts in the winter just to show off your popeye arms ;) . Since I started grip work I've found myself checking out peoples forearms.
Forarms are near the top of my list when assessing someones combat potential.
BengDogg
04-12-2004, 11:04
If they are wearing ninja suits i usually dont get involved :D
the block
04-12-2004, 18:11
Forarms are near the top of my list when assessing someones combat potential.
whys that?
Week 2: Workout 3:
Hack Squat: 77.5kg - 6/6/6.
Decline Bench: Disaster. Head pains. Felt like passing out. Stopped.
Dips: 0kg x3. 5kgx2. 10kgx1. 15kgx1. 20kgx1.
Bent Narrow Row: 61kg - 4/4/4.
One Arm Dead + Static Hold: 50kg. Right: 16s/16s/16s. Left: 16s/15s/16s.
A workout of mixed success. While hack squats and static holds went very well, everything else was poor. The decline benching quite literally gave me a headache, so I will not be doing it again. I have lost LOADS of strength on dips. I used to be able to knock out 3x3 with 25kg; I struggled with 25kg for 1 rep today. The rowing was disappointing too. But hey, I nailed the squats and holds so I am happy.
I don't know what to replace the decline bench with. My dumbbell bench just refuses to increase. Does anyone have a suggestion for what I can do here? Maybe a mini bench-increasing workout that I can do within a full-body workout?
Weighted pressups? Do you really need Dips AND Benching at all though?
whys that?
If someone has large forarms then:
-They hit hard. More weight=more momentum.
-You will find it difficult to wriggle out of a strangle/choke without knowing a few choice things. Same goes for a 'lop sau' (wrist grab).
-Thier blocking will be strong and effective.
-They will usually be strong elsewhere/in general. You don't get massive forarms without a reasonable degree of size/strength in most of your body, esp the upper body.
Conversely:
-It can be to thier detriment. It can mean there punches are accelerated a lot slower unless they are trained. For example; Average Joe with large forarms wont be able to accelerate a punch like Mike Tyson/Tito Ortiz (also haslarge forarms) can.
Obviously a lot of the above is interlinked with the rest of an assesment (takes about 2-4 seconds when you get good at it) and so while they are a good indicator of certain things, they don't tell you the whole story.
Weighted pressups? Do you really need Dips AND Benching at all though?
I don't know. I don't know what I need to do to increase my dumbbell bench. It has been stuck at around 30kg per hand for 3x5 for MONTHS! I want to try barbell bench but my equipment doesn't really allow for it (ie the safety pins will be 2+ inches above my chest). I'm not sure if there is a problem with my technique, or whether I have a weakness in shoulder/triceps/chest etc. I have a similar problem with rows. I just can't make progress.
PikeKing
06-12-2004, 14:00
dare i say it, what about doing heavy flies and dips
or a different set/rep scheme?
flat db bench 6,4,2 (progressively heavier)
incline db bench 8,5,3 (same as above)
dumbell flyes 3x8 (not to failure)
And then every 3 weeks, do inclines before flat and swap the reps scheme round. In the 3 or 4 weeks I was doing this my bench went up 10% (72.5kg to 80kg).
It took me forever to get out of the plateau I was at, and this did it for me.
are you using a neutral palm facing each other grip and go as low as you can go?
Oops, forgot to mention I was doing the flat and incline with a barbell not a dumbell but I don't see why it wouldn't work.
I have decided to take a different approach to increase my bent row. 3x5 isn't working and hasn't worked for months, so I am going to increase the weight each week and aim to complete 12 reps through as many sets as it takes. 4,4,4 if I can do it, or 4,3,3,2 or 3,3,2,2,2 etc. At least this way there will be some element of 'progression' to my row, rather than not being able to do 3x5 with 60kg every week!
That will mean a smaller weight... or longer rest periods.
Actually, it will mean niether. What it will mean is training hard.
Week 3: Workout 1.
Squat: 93.5kg - 6/6/4.
Incline D.Bench: 28.5kg - 6/6/6.
1 Arm Row: 31.5kg - Left:6/6/6. Right:6/6/6.
1 Arm Deadlift: 55kg. 5 singles per arm (performed alternately with 45s rest interval).
This was a good workout. Bench, rows and 1 arm DL's were all very good. The form on the squats was not so good. My breathing was wrong and some reps were awful. I might do what Robert suggested and switch to 6x3. It is the same volume but I can concentrate more on performing accurate reps.
Man of Steel
08-12-2004, 20:55
Do you take a deep breath and hold it during every rep of squats? Maybe doing more warmup sets and concentrating on maintaining perfect form would help. I find my form can fail as much on lower rep squats as higher reps since the intensity goes up.
Do you take a deep breath and hold it during every rep of squats? Maybe doing more warmup sets and concentrating on maintaining perfect form would help. I find my form can fail as much on lower rep squats as higher reps since the intensity goes up.
I don't like holding my breath when doing weights. Apparently it isn't good for blood pressure. I like inhale on the way down and exhale once I have started moving upwards.
-Inhale as you walkout/set up.
-Hold it on the way down making a concious effort to keep your whole ab region rock solid.
-Exhale about half way up, exhaling before that comprimises core stability.
DO NOt keep doing what you are, you can't have a stable core and breathe in at the same time. I have never heard of high blood pressure being caused by weightlifting. If it is increased, it will only be temporal, as the pressure is released immediately.
-Inhale as you walkout/set up.
-Hold it on the way down making a concious effort to keep your whole ab region rock solid.
-Exhale about half way up, exhaling before that comprimises core stability.
DO NOt keep doing what you are, you can't have a stable core and breathe in at the same time. I have never heard of high blood pressure being caused by weightlifting. If it is increased, it will only be temporal, as the pressure is released immediately.
Agreed.
I like inhale on the way down and exhale once I have started moving upwards.
http://extremus.net/asp2b/0201032.jpg
-Inhale as you walkout/set up.
-Hold it on the way down making a concious effort to keep your whole ab region rock solid.
-Exhale about half way up, exhaling before that comprimises core stability.
DO NOt keep doing what you are, you can't have a stable core and breathe in at the same time. I have never heard of high blood pressure being caused by weightlifting. If it is increased, it will only be temporal, as the pressure is released immediately.
High blood pressure can be caused by weighlifting, but only when you do silly things like not breathing, and straining to lift.
I will give your method a try, but I don't want to look like the guy in help's avatar while squatting (ie straining for a dump). :021:
Man of Steel
09-12-2004, 13:29
I don't want to look like the guy in help's avatar while squatting (ie straining for a dump).
Ha ha, poor help. Have a search for the valsalva maneuver.
Ha ha, poor help. Have a search for the valsalva maneuver.
The technique that Robert describes would involve that for every rep. Holding the breath and straining to lift the weight. It may be a good method for lifting heavier weights, but not a good idea in general. Just look at powerlifters... Not the healthiest people around, are they? ;)
Man of Steel
09-12-2004, 14:12
I do it for every rep of squat, bench and deadlift. It just makes the veins pop out on your head and neck, sometimes see stars and leaves you panting for breath if you go above five reps :042: .
your blood pressure can jump to 220/120 when strain on the toilet
does this increase your BP permanantly?
the reason for the interabdominal pressure is to stabilise the spine
temporary bout of high blood pressure or unstable spine
you choose
bodybuilders are just as un healthy as powerlifters in terms of all around health
btw, people that ponce about in gyms doing bench press and dumbell curls and would never squat 200kg in there life are not bodybuilders, they are pumpers
a real bodybuilder is someone that trains to be look good on a stage of his chosen federation and score highly
btw, people that ponce about in gyms doing bench press and dumbell curls and would never squat 200kg in there life are not bodybuilders, they are pumpers
a real bodybuilder is someone that trains to be look good on a stage of his chosen federation and score highly
Pumpers? Just like powerlifters are fat-bloaters who think they are stronger and therefore superior to everyone else who happens to train with weights?
There is no rule that says a bodybuilder must squat 200kg. And there is nothing wrong with bench press and dumbbell curls. I don't know where comments like these come from... Dinosaur Taining, perhaps? ;)
Anyway, I'm going to try Robs suggestion and continue with 3x6 on the squats. I think holding my breath on the way down will help me a lot. I don't want to be straining on the way up though.
Pumpers? Just like powerlifters are fat-bloaters who think they are stronger and therefore superior to everyone else who happens to train with weights?
im not saying theres anything wrong with curls or bench press, im saying that small people that call themselves bodybuilders coz they have abs and are 6`1 and 180lbs are kidding themselves
also, im superior to everyone, not just BBers :P
im not saying theres anything wrong with curls or bench press, im saying that small people that call themselves bodybuilders coz they have abs and are 6`1 and 180lbs are kidding themselves
I disagree. Small people who aim to get bigger are in the process of building their bodies, and are therefore bodybuilders. Of course, they may not be a competitive bodybuilder, but a bodybuilder nonetheless. They don't need to lift a certain weight, be a certain weight, or have a certain size of biceps! All that matters is that they train with the aim of becoming stronger and increasing their muscle mass. In my view, a skinny 120lb guy who works his arse of to become bigger and stronger is a bodybuilder.
also, im superior to everyone, not just BBers :P
Help, ever since you got that horrid 'I :049: Rob' tattoo on your arse you have tumbled a slippery slope down to loserville. You are not as sexy or charming as my good self, or as modest.
Also, quit bitchin'. :014:
P.S> I am a ninja :027:
Mark, you need to find a style of training that gets you results. If you have found that, stick to it like glue.
Mark, you need to find a style of training that gets you results. If you have found that, stick to it like glue.
These full body workouts do work. I've gained over a stone in this year. If I can repeat this in 2005, I will be very close to where I want to be!
I am concerned about the squats now though. My technique isn't right, and I feel that the breathing technique I am using is to blame. Hopefully your method will work for me. Do you think 6x3 will work better than 3x6? I will get more out of breath on 3x6, so presumably technique will inevitably suffer on the last 2-3 reps. With 6x3 I can use a little more weight, shorter rest intervals, and really concentrate on accurate and safe form....
... ?
That sounds like a good idea. I am really enjoying 6x3 ATM. Keep the rest periods down to about 60seconds if you can.
Just look at powerlifters... Not the healthiest people around, are they? ;)
Not the first time you've paid out on powerlifters health.
I can only assume you're referring to the pro guys and their high use of steroids? If that's the case, surely you don't consider pro BBers any more healthy because they have low levels of bodyfat?
In fact, from what I've read, the things they do to get that lean is anything but healthy...
Not the first time you've paid out on powerlifters health.
I can only assume you're referring to the pro guys and their high use of steroids? If that's the case, surely you don't consider pro BBers any more healthy because they have low levels of bodyfat?
In fact, from what I've read, the things they do to get that lean is anything but healthy...
Pro bodybuilders aren't healthy.
I suppose it really depends on how someone trains rather than whether they call themselves a powerlifter of bodybuilder. If someone is doing cardio and eating sensibly as part of their powerlifting routine, that's fine. But if they are stuffing their faces with so much food and doing no cardio just to squat 300kg their health might end up suffering.
But if they are stuffing their faces with so much food and doing no cardio just to squat 300kg their health might end up suffering.
You know it sister :D
Serious though, I can agree with that. Although I am stuffing my face as we speak I do do cardio, so not too bad :023:
cardio does not lead to good health
pro bodybuilders do cardio
pro cyclists do cardio even though the average life expectancy is 48
they also stuff there faces with more carbs than a powerlifter would
if you wanna be successful in any form of weightlifting (BBing included) you have got to live with the aches, pains and sacrifices
GFH
cardio does not lead to good health
pro bodybuilders do cardio
pro cyclists do cardio even though the average life expectancy is 48
they also stuff there faces with more carbs than a powerlifter would
if you wanna be successful in any form of weightlifting (BBing included) you have got to live with the aches, pains and sacrifices
GFH
Cardiovascular exercise does contribute to good health, if it is done properly. A sensible diet also contributes to good health.
Pro cyclists take cardio to extremes. Just like long distance runners. Just like powerlifters take weighlifting to extremes.
I think our definitions of successful are different. Success for me would be to achive my goal of being 14 stone with a fairly low bodyfat percentage. I think I can achieve that without compromising my health. If you want to be successful in competetive bodybuilding, you have to abuse steroids and other pharmaceutical drugs, eat huge quantities of food and follow extreme training regimens. I have no interest in doing any of that. I want weight training to improve my life, not ruin it.
BengDogg
10-12-2004, 15:52
I dont think pro cyclist are the cleanest most drug free atheletes on the planet either.
Week 3: Workout 2:
OHP: 52kg - 6/5/3.
Deadlift: 105kg - 3/3/2/3/3/3.
Deadlift (alternate grip): 110kg x1. 115kg x1. 120kg x1. 125kg x1. 130kg x1.
135kg x1. 140kg x1.
One leg calf raise (+D.Static hold): Left: 8/8/7. Right: 8/8/8.
My shoulder went into cramp on the final OHP set, so I couldn't continue to 5-6 reps. Annoying! The deadlifts went well. I have changed my breathing technique and I felt more confident in performing the deadlift. I missed a rep on the third set due to not chalking my hands! I decided to do some singles with alternate grip and got up to 140kg. I think I could have gone a little further had I not done the 6x3 previously. Calf raises were good too... Burning forearms!
I have been reading this with great interest and your goals are very similar to my own.If you could, I would appreciate it if you could share with us what a typical day's diet looks like.
Cheers
See I told you, you were capble of 140kg! Well Done.
I have been reading this with great interest and your goals are very similar to my own.If you could, I would appreciate it if you could share with us what a typical day's diet looks like.
Cheers
I don't really have a typical day. I just eat 5-6 meals per day, each with a decent amount of protein and carbs. I eat fruit and vegetables at each meal where possible.
An example might look like this...
Meal 1: 3 whole eggs + 2 slices brown bread.
Meal 2: Chicken breast + wholewheat pasta + peas.
Meal 3: Weight gainer.
Meal 4: Lean minced beef + pasta/rice + mixed vegetables (and garlic).
Meal 5: Tuna + brown bread + lettuce/tomato/cucumber.
Meal 6: 20-30g whey + bread (or weight gainer)
EDIT: I also use an omega-3 supplement as it allegedly helps to control cholesterol levels. Garlic and a few units of alcohol per week as well for the same reason.
Pro bodybuilders aren't healthy.
I suppose it really depends on how someone trains rather than whether they call themselves a powerlifter of bodybuilder. If someone is doing cardio and eating sensibly as part of their powerlifting routine, that's fine. But if they are stuffing their faces with so much food and doing no cardio just to squat 300kg their health might end up suffering.
Well I don't do any cardio at all. And I guess I "stuff" my face. I eat a lot anyway.
So am I unhealthy? I would take a wild guess and say that I'm healthier than the bloke who sits on the couch watching telly all week.
Anyway, this stuff is just going to gay up your journal...
Over and out.
Week 3: Workout 3:
Hack Squat: 80kg - 6/6/6.
Dumbbell Incline Bench: 30kg - 6.
Narrow grip bent row: 65kg - 4/4/3/1.
1 Arm DL: 60kg - too heavy.
I'm well on target to reaching my hack squat target. I increased the weight by 2.5kg and decreased the rest interval to 2 minutes and it was easy! The bench was good: I'm just using Workout 3 to push my 6RM up. Rowing was good too. I got a few reps on the 1 arm DL's, but I had to stop as it was tearing skin from my hands. I'm gonna have a few blisters tomorrow I think.
Week 4: Workout 1:
Back Squat: 75kgx3. 85kgx3. 95kgx1. 105kgx1. 110kgx1. 115kgx1. 120kgx1.
125kgx1.
D. Incline Bench: 30kg - 6/6/5.
1 Arm Row: 32.5kg - Left: 6/6/5. Right 6/6/5.
A successful workout for me. I felt like maxing out on the squat today, and nailed 125kg. This is a personal best by 15kg. I wont be maxing out again for a while as it didn't feel too good. I am going to continue with 3x6. I can't believe I almost nailed the 30kg incline dumbbell bench. I thought I would struggle to get 3x5. I missed the final rep due to my leg suddenly going into cramp. Rows are coming along nicely too. No 1 Arm deadlifts today because I have torn skin on my left hand.
I have my deadlift workout today, but my hands haven't healed properly. I have two patches of skin which still look pink and soft. If I deadlift I think I will just tear the skin off!
I will just have to squat again today instead.
Bullshit. My left hand bled after the first rack pull form below my knee yesterday (did it d/o) - yet I still did 8 more to get 9x1. THEN went on to pull form above the knee all the way up to 240kg. THATS hard work. The more sh*t you give your hands, the tougher they become.
Bullshit. My left hand bled after the first rack pull form below my knee yesterday (did it d/o) - yet I still did 8 more to get 9x1. THEN went on to pull form above the knee all the way up to 240kg. THATS hard work. The more sh*t you give your hands, the tougher they become.
.... If you keep peeling a scab, the wound will take longer to heal. :021:
Do you use chalk? If not, you should, that will prevent slipping and will save your hands more. Also, don't DL d/o, that cuts the shit out of my hands. Last resort - use a plaster over the worst affected area, and lots of chalk.
It was the one arm DL's that ripped my hands. I got carried away and tried to lift too much.
I'm gonna deadlift with an alternate grip now anyway. I will try today to see if my hands can take it. If not, I will SQUAT!
Week 4: Workout 2:
OHP: 52kg - 6/5/4.
Deadlift: 120kg: 3/3/3/3/3/3.
I promised myself that the next time I deadlift, 120kg would be shown who is boss! I proved to myself today that 120kg is nothing and I can take it for a ride any time I like! Progress on OHP is dreadfully slow, but I will keep at it. Even if I only get a few more kg's by week 8, it wont be a disaster.
Week 4: Workout 3:
Hack Squat: 83.5kg - 6/6/5.
Dumbbell Incline Bench: 31kg - 6.
Flat Dumbbell Flyes: 17/5kg - 8/7.
Bent Narrow Grip Row: 67.5kg - 3/3/3/3.
I am on a ****ing rampage with those hack squats! I think it will be well over 90kg by week 8. Everything else went well too.
Are they barbell hacks or that dodgy machine thing?
Up the weight on those Rows laddy. Well done on the HS too.
Are they barbell hacks or that dodgy machine thing?
Barbell.
Week 5: Workout 1: (yesterday)
Squat: 93.5kg - 6/6/5.
Incline D.Bench: 30.5kg - 6/5/4.
1 Arm Row: 33kg - Left: 6/6/6. Right:6/6/6.
40kg - Left: 2. Right: 2.
Hmmm. Not sure what to make of this workout really. My form wasn't great on the squats. I seem to get pushed forward slightly by the weight on the final few reps. I think I go down to far. Once I go past a certain point I lose the arch in my back. Progress on the bench is still painfully slow, but I don't really have any option other than to be persistent and take the progress as it comes. I will get more reps next week.
I was happy with the rows. 3x6 felt easy. I tried 40kg and knocked out 2 reps for each arm. In a way I was pleased with this, but in other ways I feel that 40kg is pathetic and I should be able to row 60kg per arm. I can barely pick 60kg up from the floor with one hand, let alone row it!
Once I go past a certain point I lose the arch in my back.
surprise surprise
surprise surprise
...Even when using the breathing technique that Robert described.
How mch do you stretch?
I dont. :(
PikeKing
23-12-2004, 20:33
I dont. :(
thats definately part of the problem old bean!
thats definately part of the problem old bean!
But it only happens after a few reps. It didn't happen when I did a 1RM attempt.
PikeKing
24-12-2004, 01:01
But it only happens after a few reps. It didn't happen when I did a 1RM attempt.
good point, a muscle weakness then
Week 5: Workout 2:
OHP: 55kg- 5. :011:
60kg - 1. :011:
Deadlift: 125kg - 3/3/3/3.
Singles - 130kg x1. 140kgx1. 150kgx1. (PB)
Didn't do much today. I didn't feel up for the OHP really, so I just tried to get 6 reps with 55kg. Almost got it. 125 for 4x3 deadlift wasn't as tough as I expected it to be, so I went on to max out. 150kg is 10kg more than my last attempt, so I am pleased!
After a discussion with Robert I have decided to add some rack pulls and barbell static holds to this workout. This will start from next week when I get some more weights (i've run out!)
Nice journal, nice weight on the OHP and congrats on the DL PB, an extra 20% on your 4x3 is pretty decent.
Nice journal, nice weight on the OHP and congrats on the DL PB, an extra 20% on your 4x3 is pretty decent.
Cheers mate. I could possibly have got 155kg but I had to stop for two reasons. Firstly, I couldn't fit any more weight on the bar. Secondly, the skin on my hand ripped off again! I will nail 160kg in a few weeks. No problem!
My OHP frustrates me. I have made very little progress on it in months. I think that I put so much effort into the OHP over the last year that it got out of proportion with my other lifts. Perhaps I need to make some decent gains in deadlift, bench and squat before I can make more progress on the OHP... ?
Ha ha i had the same problem till i got my oly set, had to lift 139kg for 3 weeks LOL!
I think your OHP is excellent, mine is out of proportion in the opposite direction unfortunately:{
Ha ha i had the same problem till i got my oly set, had to lift 139kg for 3 weeks LOL!
I think your OHP is excellent, mine is out of proportion in the opposite direction unfortunately:{
Prioritise it for a few months. Be patient too. Add 1kg per week where possible and don't get tempted to add more. If you do this, you will probably add 16kg in 4 months. For OHP that is good. One thing I have learnt from my lack of bench press progress is that adding 1kg per week is the most sensible option. If I had added 0.5kg to each dumbbell for bench press each week I would now easily be able to take 35kg for 3x6, but I got greedy trying to add 2kg per week and made zero progress over the few months before this 8 week block of training.
Yep, i'm going to get me some 0.5 kg oly plates, 2.5 kg increases on my 45kg military is over 5%.
Week 5: Workout 3.
Hack squat: 85kg - 6/6/5.
D. Inc. Bench: 32.5kg - 6!
Flat flyes: 20kg - 6/5.
Bent-Over Narrow Row: 68.5kg - 3/3/3/3.
Over all very good! Hack squats were great. Quads were on fire! Very pleased with the bench press: up by 1.5kg per hand since last week. Rows were solid: very strict reps. Woohoo!
Week 6: Workout 1:
Rack Pull: 135kg - 3/3/3/3/3.
Inc. D. Bench: 30.5kg - 6/6/5.
1 Arm Row: 35kg - R:6/6/6. L: 6/6/6.
Right! Me and Robert have just had an amusing discussion, which has ended up in me being challenged to back squat 135kg in 8 weeks from tomorrow. The catch is that I can not back squat until then!
Basically, I said to Rob that barbell hack squats are brilliant and that I could increase my BACK squat by HACK squatting. I've done this before, and now I'm gonna do it again... There is a tenner on the line too! So from now on, I'm hack squatting twice per week.
This will be interesting! Nice workouts.
Your going down gimp. ITS ON.
Your going down gimp. ITS ON.
Haha! Your tenner is MINE now! MINE! :021:
I feel like doing some heavy lifting today. I have 4x3 deadlifts so I may possibly do some progressive singles after, and perhaps have at pop at 150x2 at the end. OR I may once and for all find out what my barbell bench press 1RM is. I have NEVER barbell benched properly. My chest is built purely from dumbbell bench and dips. I am sure I could take 40-42kg per hand for a dumbbell press 1RM, so I'm expecting that my barbell bench will be around 80-90kg. Maybe more, who knows. :048:
Week 6: Workout2:
OHP: 55kg - 5/5/4. 60kgx1. 62.5kgx1. 65kgx1.
Deadlift: 127.5kg - 3/3/3/x.
Barbell Bench: 65kg - 1,1. 75kg - 1,1. 85kg - 1, 1. 90kg, 1.
Not bad. OHP was good. Hit 65kg for 1 rep. I could have pushed 67.5kg. Ripped my hand up on the deadlift AGAIN! Frustrating! I just couldn't continue deadlifting. It is just one bit of skin that repeatedly gets ripped off. Hmm... 90kg for bench 1rm. Not bad I suppose, considering that I haven't barbell benched before! .
Sweet max, you going to start barbell benching now?
Possibly. I really like dumbbell pressing though. :D
Awesome bench dude. Keep it up. Stop being a fag about deadlifting. The same bit of skin on my shins gets ripped off every time.... Does it stop me? Hella no.
If I could show you a pic of my hand you would see why I had to stop deadlifting. If my hands would just stop getting ripped up, I could deadlift a lot more than I currently am. My body can take 127.5 for 4x3 easily, but the SKIN of my hands is the weak point.
Also, just a quick point about the bench 1rm... I'm not sure it is really 100% accurate as I had already done 3x5 and almost maxed out on the OHP. I may give the 1RM attempt another go soon.
That is a very nice bench, i cannot believe you stopped deadlifting because of a little pain though, chalk + blood is like industrial glue, grip should be all the better for it!
That is a very nice bench, i cannot believe you stopped deadlifting because of a little pain though, chalk + blood is like industrial glue, grip should be all the better for it!
It's not just because it hurts. It is because if I continued, more skin would have been ripped off. I have to barbell hack squat tomorrow, and I didnt want to disfigure my hand to the point where I would have to miss a workout.
Would you keep squatting through knee pain? Would you OHP through shoulder pain? I hope not. And I dont train with ripped hands for the same reason.... I dont want to be out of training.
GoldenArrow
01-01-2005, 18:42
Tape your hands before tomorrows workout then.
Tape your hands before tomorrows workout then.
I don't have any tape. I doubt tomorrows workout will be any good as I have to do barbell hacks and bent rows, which are gonna be a nightmare with a big patch of raw skin on my right hand!
What sort of tape do I need? Do I wrap it round the hand, or just tape the sore area?
I don't have any tape. I doubt tomorrows workout will be any good as I have to do barbell hacks and bent rows, which are gonna be a nightmare with a big patch of raw skin on my right hand!
What sort of tape do I need? Do I wrap it round the hand, or just tape the sore area?
I buy the long plaster strips from Superdrug (I think they are a metre long) that you can cut to any length to strap my knee
cost about 99p I think
I don't have any tape. I doubt tomorrows workout will be any good as I have to do barbell hacks and bent rows, which are gonna be a nightmare with a big patch of raw skin on my right hand!
What sort of tape do I need? Do I wrap it round the hand, or just tape the sore area?
Look 2 pages back, I already told you, tape the affected area and use LOTS of chalk.
PikeKing
01-01-2005, 23:20
use straps for godsake, cut out all the macho bullshit, as long as you dont use them forever it wont matter
I can't belive you said that. There is nothing macho about being realistic. Weightlifting hurts, its dangerous at times, and as with everything in life, success comes at a cost.
If Mark were to use straps he may start getting complacent with his deadlifting, pulling supra weights without knowing it and risking injury. Conversely, he may be concious of this, and not put enough effort in, in fear of injury. IMO, GET MORE CHALK AND TAPE IT UP, AND GRIN AND BEAR IT AND...
PikeKing
01-01-2005, 23:59
I can't belive you said that. There is nothing macho about being realistic. Weightlifting hurts, its dangerous at times, and as with everything in life, success comes at a cost.
If Mark were to use straps he may start getting complacent with his deadlifting, pulling supra weights without knowing it and risking injury. Conversely, he may be concious of this, and not put enough effort in, in fear of injury. IMO, GET MORE CHALK AND TAPE IT UP, AND GRIN AND BEAR IT AND...
dear oh dear you poopyhead
i dont mean use straps forever! I meant use them while his hand is healing, either that or not be able to train hard enough. Yeah his hands will toughen as they heal but if he goes and blasts them again they never will heal especially if its as bad as he says.
dear oh dear you poopyhead
i dont mean use straps forever! I meant use them while his hand is healing, either that or not be able to train hard enough. Yeah his hands will toughen as they heal but if he goes and blasts them again they never will heal especially if its as bad as he says.
That's exactly the problem! I have had four callouses on each hand for a long time now, but since I've started the alternate grip, a new row of callouses has started to grow across the middle of each hand. The skin under one of these repeatedly tears and leaves me with a sore patch of skin - and since my routine involves lots of exercises that are grip intensive (i.e. deadlifts, barbell hacks, bent rows, one arm rows) the skin never grows back strong enough.
I get really frustrated by this as it is stopping me from progressing as fast as I could. If the situation doesn't improve with tape, I will have to look for another solution.
I will have to look for another solution.
Cut your arms off?
Cut your arms off?
I could just use that tenner that you're gonna have to cough up to buy some...... GLOVES!
And risk buggery by a fellow BBer? I think not.
Man of Steel
02-01-2005, 17:04
Once your hands heal then start filing or cutting down your callouses once they appear to stop them ripping off.
Week 6: Workout 3:
Hack Squat: 87.5kg - 6/6/6.
Inc D Bench: 33.5kg - 4.
CG Bench: 75kg - 3/3/3.
Hack squats were great. I was absolutely powering that bar up like there was no tomorrow. Intense burning in quads!
I was disappointed with the dumbell bench. I almost got 5 reps! Not quite though. I have replaced flyes with CG bench. 75kg was easy.
No rows this week. :013:
Nice weights your using man, keep these workouts coming.
Nice weights your using man, keep these workouts coming.
Cheers mate!
Next workout will be Wednesday... more barbell hack squats. I'm upping the ante a little and going for a 6RM followed by 2x3 and 5x1. :D
I want a huge hack squat!
I often fall in love with a lift that is usually seen as a supplementary lift at mostin the future I hope to build a massive front squat, dip, pull up, Romanian dead lift, and overhead press... who said we all have to be powerlifters?;)
I often fall in love with a lift that is usually seen as a supplementary lift at mostin the future I hope to build a massive front squat, dip, pull up, Romanian dead lift, and overhead press... who said we all have to be powerlifters?;)
Exactly! I want a massive OHP too!
Lifts are only seen as supplementary to squat, deadlift, and barbell bench by powerlifters. There is no reason why any of those exercises must necessarily be in a bodybuilder/strength-trainers routine ALL of the time. The following exercises could quite easily take their place: RDL, SLDL, hack squat, front squat, sumo DL, OHS, goodmorning, dips, dumbbell bench, rack pulls, power clean, clean, snatch etc. Look at all those wonderful exercises! Wouldn't it be a shame to miss out on those just to adhere to the back squat, deadlift, barbell bench rule?!
Exactly! I want a massive OHP too!
Lifts are only seen as supplementary to squat, deadlift, and barbell bench by powerlifters. There is no reason why any of those exercises must necessarily be in a bodybuilder/strength-trainers routine ALL of the time. The following exercises could quite easily take their place: RDL, SLDL, hack squat, front squat, sumo DL, OHS, goodmorning, dips, dumbbell bench, rack pulls, power clean, clean, snatch etc. Look at all those wonderful exercises! Wouldn't it be a shame to miss out on those just to adhere to the back squat, deadlift, barbell bench rule?!
I've never seen a powerlifting routine which doesn't include some of the additional exercises you have listed.
There are no "rules".
No exercise can take the place of another exercise because each exercise imposes different demands on the body be it plane of motion, induced fatigue, cns adaptation, motor control effeciency, leverage demands, power out put blah, blah....
I've never seen a powerlifting routine which doesn't include some of the additional exercises you have listed.
There are no "rules".
No exercise can take the place of another exercise because each exercise imposes different demands on the body be it plane of motion, induced fatigue, cns adaptation, motor control effeciency, leverage demands, power out put blah, blah....
Disagree. Back Squat, Deadlift [or trap bar DL] and OHP are THE exercises that ALL the others assist.
Mark, I don't know why this didn't occur to me before, but maybe a trap bar might help your deadlift-hand-skin issue. It doesn't hurt half as much even with more weight.
Disagree. Back Squat, Deadlift [or trap bar DL] and OHP are THE exercises that ALL the others assist.
If I've understood this right then your statement is very wrong.
I would call an assistance exercise an assistance exercise if it makes a significant difference to the desired primary lift. Saying all other exercise assist those you have mentioned is wrong as they may not make a significant difference eg lateral raises increasing ohp.
An assistance exercise is only that when that exercise is intended to increase a primary lift, a front squat can be a primary lift, or bench, or dips. A primary lift is what you choose to focus on.
PikeKing
03-01-2005, 17:15
i used to do weighted pullups to assist my preacher cable reverse curls
If I've understood this right then your statement is very wrong.
I would call an assistance exercise an assistance exercise if it makes a significant difference to the desired primary lift. Saying all other exercise assist those you have mentioned is wrong as they may not make a significant difference eg lateral raises increasing ohp.
An assistance exercise is only that when that exercise is intended to increase a primary lift, a front squat can be a primary lift, or bench, or dips. A primary lift is what you choose to focus on.
Maybe I typed it out very confusingly?
Deadlift, Squat and OHP (in that order) are for non powerlifters/oly lifters the most important lifts. Period. All other exercises are inferior to them in terms of building size and strength in a general sense. A 1RM front squat uses a high %age of back squat 1RM, so thats fine. Zerchers, hack squats, bulgarian squats etc etc don't. They are assistance.
Assistance: Not needed unless you ae trying to improve strength in certain way, I.e. to benifit the DL/SQ/OHP.
If that still doesn't make sense, tell me and I will try again.
Maybe this is a better way of explaining things:
For someone like Mark, who wants to build size and strenght in a generla sense (I.e. non-specific, not a PL etc etc) he should be using DL/SQ/OHP as much as possible.
Deadlift, Squat and OHP (in that order) are for non powerlifters/oly lifters the most important lifts. Period. All other exercises are inferior to them in terms of building size and strength in a general sense
Rows, dips, chins, GM's etc are inferior for hypertrophy for example, then your list? I dont think so, they should be in addition to those listed lifts for one reason and one reason only, because they work.
Squatting is the only uber exercise.
Maybe this is a better way of explaining things:
For someone like Mark, who wants to build size and strenght in a generla sense (I.e. non-specific, not a PL etc etc) he should be using DL/SQ/OHP as much as possible.
Agree but he should use rows, gms etc as well, they are not just assistance.
Rows, dips, chins, GM's etc are inferior for hypertrophy for example, then your list? I dont think so, they should be in addition to those listed lifts for one reason and one reason only, because they work.
Yes they are inferior. They should be used in addition to, not instead of.
Squatting is the only uber exercise.
No it isn't. Squatting is No#1 etc etc is bullcrap. Deadlift is the uber and thats that.
Agree but he should use rows, gms etc as well, they are not just assistance.
YES. When have I said otherwise? The point is, he should only use them IF/WHEN he needs them, not just because they are there.
He should NOT use GM's right now. He doesn't need them and would progress far more by squatting and pulling heavy. If he hits a plateau, he should work on his weakness, not shun it.
PikeKing
03-01-2005, 18:06
well this is a blast from the past lol!
i'm not going to side because i dont know where i stand on the matter.
Not being a powerlifter means you can train however you want and not worry what your SQ/BP/DL are. Personally I'd much rather have a big front squat than back squat.
I havent spoken out before on this issue but I do believe that deads are more anabolic than squats.
Also, for mass, RDLs are better than GMs.
I'm not going to respond to any slating i get here.
To stop this from clogging up marks Journal, I'm going to start a new thread discussing this issue
Not being a powerlifter means you can train however you want and not worry what your SQ/BP/DL are. Personally I'd much rather have a big front squat than back squat.
Thats fine, like I said: Proper squats, where you are UNDER the weight are fine. OHS, FS, BS, whatever. All cool. But the difference between holding the weight in your hands, to standing under it is MASSIVE. Hack squats don't cut it for a main exercise IMO. For that reason.
I havent spoken out before on this issue but I do believe that deads are more anabolic than squats.
Me too. Alot of fighters I used to train with did Deadlifts and dips and **** all else.
Also, for mass, RDLs are better than GMs.
Yep.
I'm not going to respond to any slating i get here.
Fag. :)
Thats fine, like I said: Proper squats, where you are UNDER the weight are fine. OHS, FS, BS, whatever. All cool. But the difference between holding the weight in your hands, to standing under it is MASSIVE. Hack squats don't cut it for a main exercise IMO. For that reason.
You can argue this point as much as you like. I feel that barbell hacks are a "main" exercise. Relatively speaking, I can shift a lot of weight on the hack squat in comparison to my back squat and deadlift. You see this as a reflection of a "weakness" in my deadlift/back squat, whereas I see it as a reflection of the hard work I have put into hack squatting.
Stick to your guns mate,you will never know unless you try it
You can argue this point as much as you like. I feel that barbell hacks are a "main" exercise. Relatively speaking, I can shift a lot of weight on the hack squat in comparison to my back squat and deadlift. You see this as a reflection of a "weakness" in my deadlift/back squat, whereas I see it as a reflection of the hard work I have put into hack squatting.
Mark, we have discussed this at length on MSN. You put a lot of effort into hack squats, I don't want you to feel like I am taking anything away from you there. But I don't want you to make the mistake I did and think you know best and so long as your working hard, you'll be OK. You wont. You moan at me that you haven't put as much mass on as you'd of liked this past 2 months, an I know your only training for strength as a means to an end (mass), which is totally cool: But dude, seriously, start back squatting, even if its onyl once a fortnight or so. I am not telling you this to make me rich or to control you, I just want to see you do well man.
Week 7: Workout 1:
Hack Squat: 95kg - 6.
105kg - 3/3.
110x1. 115x1. 120x1. 125x1. 130x1. 135x1. 140x1.
Inc D Bench: 30.5kg - 6/6/6.
1 arm Row: 36kg: (Left: 6/6/6.) (Right: 6/6/4.)
Hahaaaaaaaaa! I can not believe that 140kg hack squat! I was chatting to Robert 20 minutes before my workout and I said to him that I thought I would only get 115kg! I am now sure I can take more than 150 for deadlift. I will see if I am right in week 8 (next week).
Bench was good. I can move on to 31kg now. Rows were also good, but i missed two reps due to losing my grip. I should've chalked my damn hand. I will increase the weight for next week anyway.
Very well doen mate. Happy for you.
Mark, do you hack squat because you think it is more beneficial over other kinds of squat or because you dont have the facilities for any other squat?
Congrats on PB.
Mark, do you hack squat because you think it is more beneficial over other kinds of squat or because you dont have the facilities for any other squat?
Congrats on PB.
Mike, I am not saying don't give him any advice, but:
I have discussed this at length with Mark and tried to convince him to do other things as well as hack squatting, I.e. Front squat, back squat etc etc and he seems intent on doing that for now. Live and learn I guess.
EDIT: Reason for this post might be useful :)
Don't try and pressure him, its not fair, he has had enough of that off me.
Mike, I am not saying don't give him any advice, but:
I have discussed this at length with Mark and tried to convince him to do other things as well as hack squatting, I.e. Front squat, back squat etc etc and he seems intent on doing that for now. Live and learn I guess.
EDIT: Reason for this post might be useful :)
Don't try and pressure him, its not fair, he has had enough of that off me.
People who usually hack squat is because of no rack. I wanted to know what the benefits of hack squatting are.
People who usually hack squat is because of no rack. I wanted to know what the benefits of hack squatting are.
He has a rack, but I will let him answer the rest.
Mike, I am not saying don't give him any advice, but:
I have discussed this at length with Mark and tried to convince him to do other things as well as hack squatting, I.e. Front squat, back squat etc etc and he seems intent on doing that for now. Live and learn I guess.
EDIT: Reason for this post might be useful :)
Don't try and pressure him, its not fair, he has had enough of that off me.
People who usually hack squat is because of no rack, not because of choice. I wanted to know what the benefits of hack squatting are.
I wont pressure anyone, can't be bothered.
Mark, to what sort of degree do you go to with hack squats? In between a 1/4 squat and parallel?
Do you feel it has an effect on your traps/grip? Because basically it's a deadlift with the bar behind your legs ain't it?
Well done though, 140kgs is some good weight mate!
p.s. where did you get your chalk from mate, do you feel it has a big effect on your grip??
Mark, to what sort of degree do you go to with hack squats? In between a 1/4 squat and parallel?
Do you feel it has an effect on your traps/grip? Because basically it's a deadlift with the bar behind your legs ain't it?
Well done though, 140kgs is some good weight mate!
For most people it will be a few inches above IPF paralell (back squat).
People who usually hack squat is because of no rack, not because of choice. I wanted to know what the benefits of hack squatting are.
I wont pressure anyone, can't be bothered.
There are many benefits, as there are for lots of exercises. In my view, it beats back squats hands down for quad development. A combination of barbell hack squat and deadlift seems more sensible to me than deadlift and back squat. Deadlift and front squat also seems more sensible than deadlift and back squat. I prefer hack squats over front squats for two reasons: firstly, i prefer to pick the weight from the floor rather than having it digging in to my bones and bending my wrists back and secondly, hack squatting hits the forearms, traps and upper back in general very hard.
I also learnt today that barbell hack squats hit the glutes to a far greater degree than I had originally assumed. The idea that it is just a quad exercises is false. It is as "full body" as the deadlift or back squat. Any exercise that involves picking large weights from the floor with safe form is a good exercise.
Also, I have noticed that barbell hack squat actually has a great deal of carry over to back squatting strength. I used to squat 60kg on a smith machine until I learnt that it was unsafe. I then started hack squatting as my ONLY leg exercise. When I got my power rack, my back squat had increased to 105kg. Me and Rob have a bet that I will/wont be able to back squat 135kg in 7 weeks time. I expect that in 7 weeks, if my deadlift and hack squat increase as they have been recently, i will back squat more than 140kg.
Well the hack squat named after the Russian lion: George Hackenschmidt... one of the strongest men of his time
He must have been doing something right!
There are many benefits, as there are for lots of exercises. In my view, it beats back squats hands down for quad development.
Depends on back squat stance, though I haven't tried hacks. I haven't seen a powerlifter with small quads.
i prefer to pick the weight from the floor rather than having it digging in to my bones and bending my wrists back and secondly, hack squatting hits the forearms, traps and upper back in general very hard
Unfortunately things like crushing collar bones/traps from squatting, ripped skin from grip work etc are all part of the game (and I love it).
I also learnt today that barbell hack squats hit the glutes to a far greater degree than I had originally assumed. The idea that it is just a quad exercises is false. It is as "full body" as the deadlift or back squat. Any exercise that involves picking large weights from the floor with safe form is a good exercise.
ATG squatting hits the glutes more. ATG front squats would be perfect for you, if you get over the "it hurts" business.
Me and Rob have a bet that I will/wont be able to back squat 135kg in 7 weeks time. I expect that in 7 weeks, if my deadlift and hack squat increase as they have been recently, i will back squat more than 140kg.
Interesting.
What will you do when hacks stop working and/or get bored with them?
What will you do when hacks stop working and/or get bored with them?
This is the bit I am interested in.
I didnt do my workout as scheduled for today. I will do it tomorrow. I had terrible pains in my chest the day after my last workout. I thought I was going to have a heart attack, but it appears as though the pain was caused by either the hack squat 1RM attempt, or by a dodgy bicep stretching exercise that I tried. If it comes back after my next workout, I think I will go to the doctors to make sure it isn't something serious!
Tomorrow.... Deadlifts, rack pulls, OHP + calf raises.
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