View Full Version : The Power Quest
I am just starting up this thread as I am beginning powerlifting tomorrow. I was previously a bodybuilder so I'm not that new to weightlifting.
I have had a one month break from weightlifting and the lifestyle that goes along with it (it was not my choice). I am now ready and raring to go.
I am not too sure about the scheme of work I should carry out in the gym. Nobody has really given me any solid advice on a routine. What I have mostly been hearing is a 5X5 routine, only performing the three lifts. Personally, I have decent training tolerance and plan to execute each of the three lifts twice a week. I'm not going to do any assistance work until I hit sticking points.
It will take a while for me to hit any sticking points, as I have lost a lot of strength. Not that I've ever been strong, which you'll soon realise when you read about my pathetic lifts.
I also plan to incorporate core exercises, probably once a week, as my lower back isn't perfect, and I don't have a belt, and if I did I would only use it for heavy singles and maybe doubles. I hear that the grandaddy of core exercises is the plank. I used to perform the plank during my bodybuilding days and hold it for at least a minute. How long should it be held now? Should it be weighted?
Second of all, I lurve hyperextensions; they really improve my posture, stability, core strength and generally improve the state of my lower back so I will be performing those. Any other recommended core work?
That's about it for now :036:
Good luck man :drummer: get executing
I have now drawn up a typical day of power eating. Here is the sort of thing I'm planning on eating each day:
Feed 1: 2 Scoops of All In One Whey Protein, Banana, 2 Weetabix, Oatmeal, Multivitamin & mineral, mackerel, one glass of milk.
Feed 2: 450g Natural Yoghurt, All In One MRP + Oats.
Feed 3: Tuna + cottage cheese sandwiches, one can of tuna, grapes.
Feed 4: Oatmeal, wholemeal pitta bread, All In One Whey Protein, broccoli, cod liver oil & glucosamine, high strength vitamin E and high strength vitamin C.
Feed 5: All In One Whey Protein and glucose.
Feed 6: All In One Whey Protein.
Feed 7: Salmon, milk, oatmeal, carrots and sweet corn.
Feed 8: Walnuts, Almonds, 2 eggs, 2 egg whites, milk & cottage cheese.
Before anyone asks, no I do not work for All In One. I just bought a lot of whey at Christmas time, once I have finished it (will take ages :030: ) I plan on using food instead and seeing if my gains vary. The Glucose isn't as expensive - 450g for 99p. I have calculated that you only get about 100g for a £1 with the whey I get.
Once I am fully re-accustomed to regular training, I plan on getting some creatine (£20 for 100 days supply ain't bad :023: ).
I understand my diet may be criticised by certain members, whose idea of "power eating" is putting extra cream on their mooncake. But I intend to stay fairly lean. Wanna know why? I've got two words for ya - WILKES FORMULA.
Man of Steel
31-01-2005, 22:45
I've heard that a good set/rep scheme for the plank is 3x60seconds and use weight if you can complete all the sets. I'd be wary of not including any assistance work or you might develop muscle imbalances that'll make you more prone to injury. I'd at least include a pulling motion and some RC work once a week.
There's only one person who uses 2pac as their avatar! haha Good luck on this Rayza! I for one will be keeping a close eye.. :023:
So whats your powerlifting routine then,should this have been sorted if your beginning powerlifting today?
I don't really know what my routine is right now. I just know certain things that I will incorporate.
Namely: 1 session of HIIT cardio a week (for general fitness / health), the three lifts (obviously), core work (planks, hypers, maybe something extra). As Man of Steel said, I think it would be a good idea to incorporate assistance exercises.
Today is D-Day - Deadlift Day. I think I won't go lower than 5 reps today. I'll also do some bent over rows, planks & hypers. I admit it is high volume and that isn't what powerlifting is about, but I can't wait to get back to the gym, so I'll be there for a while just to soak up the atmosphere.
Fair enuff Rayza,all i would say is that the sooner you get a routine posted the sooner the guys on here will be able to help you with it and help sort it into an effective powerlifting program from day 1.Good luck with it anyway.
I've been back from the gym for a while now, just managed to get on the computer.
I weighed myself at the gym today. I have lost 16lbs since the last time I weighed myself (15th December), I now weigh a measly 158lbs. I expected a fair amount of muscle loss, as it was obvious when I looked in the mirror. I measured my waist - it was 30 inches (although I was fairly bloated from all the water I've been drinking).
I hadn't lost as much strength as I thought I would (as far as the deadlift goes), although they were still pathetic weights that I moved.
Here's how my deadlift went today:
Started off performing 5 reps with 20Kg (the bar) (wayy too easy even for a warmup)
Moved on to 15 reps with 40kg
12 reps with 50kg
10 reps with 60kg
10 reps with 70kg
8 reps with 75kg
5 reps with 80kg
3 reps with 85kg (My grip was going at this point, I just couldn't get a firm grip of the bar, it's cos of my stupid girly hands)
3 reps with 85kg (Similar problem here)
Overall it felt quite easy. My back was fine (I feared that I might hurt it), the annoying thing was that I couldn't get a proper grip of the bar with the low reps, although I was a bit sweaty by this time.
I moved on to practising some bent over row form, still didn't feel like good technique. Some guy I'm cool with wanted to squat, so I let him and never did any working sets of rows. I then performed 3 sets of hyperextensions (12 reps using just my bodyweight, they felt great, got my back tighter than virgin pussy :miss: :045: A strange thing happened when I was performing them, my legs wouldn't stop shaking, my hamstrings felt tired.
I then waited ages, and I mean ages, for some idiot New Year Newbie to finish performing over 100 momentum-assisted reps of some sort of bicep manoeuvure using cables (swear to God). While waiting I was surrounded by loads of people obsessing over using the ab crunch machine (also with a lot of cheating), I heard plenty of "squeeze that gut" and also "remove that juice from your stomach"?!!
FYI I didn't want to use the cable column, I wanted to use the section of floor between the cable column as my gym had little space available today. After my long wait I performed 3 sets of planks each lasting 1 minute. This felt easier than stealing candy from a baby (pardon the cliche). I will have to weight them next time.
That was it workout wise, (spent a fair amount of time waiting around, picking up unconsiderate people's dropped weights and catching up with some of the old regulars). It was good to be back and the low reps felt pretty darn good :024:
Man of Steel
01-02-2005, 22:33
Don't you use a mixed grip when your double overhand tires from deadlifting?
Anyone else suspect the worlds longest thread has just been started?
Nice journal entry Rayza, keep em coming, it's like a powerlifting novel lol :023:
If you're having grip problems i suggest you start doing some static holds after your deadlifts.
Don't you use a mixed grip when your double overhand tires from deadlifting? Nope, do you recommend it? Seems like a good idea.
Anyone else suspect the worlds longest thread has just been started?
Nice journal entry Rayza, keep em coming, it's like a powerlifting novel lol :023:
If you're having grip problems i suggest you start doing some static holds after your deadlifts. Static holds sound like a good idea, how long do I hold 'em for?
You should definitely be double overhanding your heavy deadlifts.
RE statics, as long as you can, just make sure you're doing them with more than your deadlift weight
You should definitely be double overhanding your heavy deadlifts.
RE statics, as long as you can, just make sure you're doing them with more than your deadlift weight I always use double overhand, as this guy at my gym said that you will get to a certain point where you won't be able to grip the bar properly or words to those effect. The real problem is that I have small hands.
Statics sound like hard work, but a great challenge, I remember Logan saying how he felt dizzy and nearly passed out after feckin with 200 kilos worth.
Today I have decided to bench as my hamstrings are feeling tight and suffering from DOMS, my back is also suffering from soreness, from top to bottom.
I'm gonna do some flat dumbell benching. What else shall I do?
Sorry meant to say you should be using mixed grip for your heavy deads doh :104:
Why dumbell bench? hard to say without seeing your whole routine
Sorry meant to say you should be using mixed grip for your heavy deads doh :104:
Why dumbell bench? hard to say without seeing your whole routine 1. Hard to get on the flat barbell bench press (New Year Newbies, Chavs and a few respectable guys).
2. I don't need a spot for dumbells.
3. I'm used to dumbells.
4. Unilateral movement rarely promotes muscular strength imbalances.
I've gotta admit, that I really do need a routine. I trained today and I'll write today's entry after I've eaten. Off to get my penultimate eat of the day on.
Fair enough, if you want to PL you're gonna have to evict the chavs though mate.
And if this is your penultimate meal you better be going to bed early.
Sort that routine.
Fair enough, if you want to PL you're gonna have to evict the chavs though mate.
And if this is your penultimate meal you better be going to bed early.
Sort that routine. I always go to bed at what most people consider early, I go to bed at 9PM. I get up at 6:30 AM and I am one of those people that really needs a fair amount of sleep, considering we're all athletes we should all be getting our zzzzs.
As I promised here is today's entry:
Before I went to the gym, I printed out Gavin Laird's benching tips. I started off doing some dumbell benching. I was initially very cautious and tried out the proper iron 10kg dumbells, these were really easy, I just worked on my technique, got an easy 15 reps out. Moved onto 12 reps with 12.5kg dumbells. Then I rested for a couple of minutes, while reading Gavin's benching tips over and over. Moved onto 10 reps with 15kg. 8 with 17.5kg, the dumbells were getting wider at this point and I am used to keeping my elbows quite far out (maybe too far out) but today I made sure with all my sets that my elbows were tucked into my sides.
When I moved on to the 20s things started to get interesting, but I pushed out 5 reps, it was quite a struggle. I didn't bother upping the weight as from 20 upwards the dumbells go up in 5kg increments and I couldn't be bothered to get a spot. I just did another set of reps with 20kg in each hand.
I find benching powerlifting style is a fair bit different to bbing style. Locking out the bench and completely pausing the weight at the lowest point of the eccentric was new to me, but it felt good. It is annoying that I have lost strength but my strength deficit isn't as bad as I anticipated it would be.
I was running out of ideas, and then decided to do some overhead dumbell presses. I again embarked on my warm up cautiously, I did 15 reps with 7.5kg. Moved onto 10kg and did 10 reps. This set did not feel good, I felt a pain in my right tricep. I took more of a rest, and took time to stretch out my triceps. Moved onto 12.5kg and did 10 reps. I followed this with 15kg X 4. This was odd, I thought that I would be able to get more reps, I initially prescribed this as a lapse in concentration. I used the same weight for the next set and got 5 reps. I then decided to call it a day, and headed to the changing room to check out the cute naked guys :023:
I always go to bed at what most people consider early, I go to bed at 9PM. I get up at 6:30 AM and I am one of those people that really needs a fair amount of sleep, considering we're all athletes we should all be getting our zzzzs.
Wish I had the will-power to hit the sack at 9
As I promised here is today's entry:
Before I went to the gym, I printed out Gavin Laird's benching tips. I started off doing some dumbell benching. I was initially very cautious and tried out the proper iron 10kg dumbells, these were really easy, I just worked on my technique, got an easy 15 reps out. Moved onto 12 reps with 12.5kg dumbells. Then I rested for a couple of minutes, while reading Gavin's benching tips over and over. Moved onto 10 reps with 15kg. 8 with 17.5kg, the dumbells were getting wider at this point and I am used to keeping my elbows quite far out (maybe too far out) but today I made sure with all my sets that my elbows were tucked into my sides.
I'd move onto benching a barbell asap if u really want to powerlift! It seems to me that ur a bit reluctant to leave BodyBuilding behind..Kick them Chavs off them Benches!!! :071:
Why are u wasting energy doing 15 reps and 12 reps?
When I moved on to the 20s things started to get interesting, but I pushed out 5 reps, it was quite a struggle. I didn't bother upping the weight as from 20 upwards the dumbells go up in 5kg increments and I couldn't be bothered to get a spot. I just did another set of reps with 20kg in each hand.
I find benching powerlifting style is a fair bit different to bbing style. Locking out the bench and completely pausing the weight at the lowest point of the eccentric was new to me, but it felt good. It is annoying that I have lost strength but my strength deficit isn't as bad as I anticipated it would be.
I was running out of ideas, and then decided to do some overhead dumbell presses. I again embarked on my warm up cautiously, I did 15 reps with 7.5kg. Moved onto 10kg and did 10 reps. This set did not feel good, I felt a pain in my right tricep. I took more of a rest, and took time to stretch out my triceps. Moved onto 12.5kg and did 10 reps. I followed this with 15kg X 4. This was odd, I thought that I would be able to get more reps, I initially prescribed this as a lapse in concentration. I used the same weight for the next set and got 5 reps.
surely u should be doing something to improve your bench here ie. CGB, Lockouts, Board Press etc..
I then decided to call it a day, and headed to the changing room to check out the cute naked guys :023:
That last sentence really wasn't needed :eek:
Agree with Lactic - there's no prizes for reps or pressing dumbbells in powerlifting. Get used to doing what you need to do, i.e. barbell bench and low reps heavy weights. CGB etc will also be good for you, though as you're just starting out, initially I'd just go for lots of standard heavy barbell bench press. Then when you know where your weaknesses lie, you'll see if you need to do lockouts or board press etc.
A good bench day would look like:
1. Benching (5x5 perhaps)
2. Tricep work (lockouts, board press, CG bench etc.)
3. Some form of row
4. Shoulder work
I'd also lose the 15 rep warmup sets. They'll just drain your energy for later. No need to go over 5 reps IMO.
Thanks for the advice guys. In response to Lactic; you made some good points - but I'm not reluctant to leave bbing behind it is just the fact that my powerlifting experience has so far lasted all of two days.
The reason for the so called "warm up sets" was not so much to warm up, it was just that it was my first day working that bodypart for over a month, so I had to start off light just to make sure I didn't overexert my miniscule muscles.
A lot of you guys told me not to bother with the high rep warmups, so how many sets and reps should I use to warmup? Are you sure about starting with such low reps, DMPM?
Close grip does seem like a good idea, as I feel my triceps are lagging behind my chest and shoulders.
I don't think I'll go to the gym today, as I'm aching from head to toe. I have severe DOMS in both heads of my hamstrings, it hurts when I walk and sit down. My forearms ache (just clenching my fist is painful) and my upper back, shoulders and triceps are slightly sore.
A lot of you guys told me not to bother with the high rep warmups, so how many sets and reps should I use to warmup? Are you sure about starting with such low reps, DMPM?
I've never gone higher than 5 reps for warmups and have never had an injury really. *touches wood*
People like Brooks Kubik do nothing but singles...
Do what Alex said, read some journals to get an idea, mine's good :048:
Do what Alex said, read some journals to get an idea, mine's good :048: I have been reading a lot of journals. About a week ago I started reading yours, I read all 14 pages (at the time) in one sitting. That's some hefty reading. Your strength is really going through the roof, well done Narc.
I have devised the following routine, please critique it:
BENCH DAY
Barbell Bench Press
Close Grip Bench Press
Pull Ups
DEADLIFT DAY
Deadlifts
Rows
Hyperextensions
SQUAT DAY
Back Squats
Military Press
Planks
I'm not too sure about the rep scheme, I don't wanna do 5X5 because I believe powerlifters should use lower reps (reading Supertraining has fostered this belief). I'm thinking about alternating between 3 days of hard doubles and triples and 3 days of using 75-85% for easy doubles and triples (Gavin Laird recommends the easy doubles and triples instead of dynamic training for most folk).
Man of Steel
03-02-2005, 17:39
I don't know how long you've been training but you should when you start powerlifting you should build a good foundation of strength and mass. 5x5 and thier ilk are grand for this and would probably result in you making better long term progress. You should add in some heavy ab work.
:048: thanx
BENCH DAY
Barbell Bench Press 6x4
Close Grip Bench Press 3x5
Pull Ups 4x4
DEADLIFT DAY
Deadlifts 8-10x1
Rows 3x4
Hyperextensions 2x10
SQUAT DAY
Back Squats 8x4
Military Press 6x4
Planks 3x1min
How's that? you don't want to go straight into ultra heavy straight away imo, might be a bit screwed for dl's and rows after pullups, other than that it's good, as long as there's at least a couple days between dl and squat day.
Those sets and reps seem excellent Narc. Good point you made about the strength and size, Man Of Steel.
Any recommendations for frequency, training just 3 days a week seems like a pussy thing to do, and momma didn't raise no pussy :018:
Man of Steel
03-02-2005, 18:53
Any recommendations for frequency, training just 3 days a week seems like a pussy thing to do, and momma didn't raise no pussy :018:
You callin' me a pussy, boy ;)
You callin' me a pussy, boy ;) Not if you don't have the time to train nearly every day of the week.
PikeKing
03-02-2005, 21:31
I think training more than 4 times per week actually gets counter productive
BengDogg
03-02-2005, 21:35
I certainly agree with that from my experience with excessive training
GoldenArrow
03-02-2005, 22:22
Hands up who doesn't like that routine?
PikeKing
04-02-2005, 00:14
i'll put my hand up too
GoldenArrow
04-02-2005, 00:47
~~~
How about:
Mon:
Squat 8x3
GMs 5x5
Wed:
Bench 8x3
Row 5x5
Frid:
Deadlifts 8x3
Ab/core stuff
I think training more than 4 times per week actually gets counter productive As Michael Jackson would say - that's just bs. If you train sensibly you can train 10 times a week - Gavin Laird does. I have trained 7 days week and was fine (although this was in my bbing days).
Too many people advocate the exact same amount of days rest for each bodypart, does it really take the same amount of time for your calves to recover as it does your quads?
GoldenArrow
04-02-2005, 14:48
Not high strain he doesnt.
As Michael Jackson would say - that's just bs. If you train sensibly you can train 10 times a week - Gavin Laird does. I have trained 7 days week and was fine (although this was in my bbing days).
Too many people advocate the exact same amount of days rest for each bodypart, does it really take the same amount of time for your calves to recover as it does your quads?
Is Gavin Laird your hero or something
Is Gavin Laird your hero or something Yes. I look up to and respect him for his vast knowledge, I can't wait for his book.
He's a legend.
Not high strain he doesnt. I never said that he advocated high strain, you have to train sensibly if you are going to train with high frequency.
GoldenArrow
04-02-2005, 15:03
You also never mentioned submaximal training, so therefore it's assumed you're not doing it.
I have trained 7 days week and was fine (although this was in my bbing days).
Thats bullshit,when you did that iirc you reckoned you had symptons of overtraining and you posted to that effect as well on another forum
Thats bullshit,when you did that iirc you reckoned you had symptons of overtraining and you posted to that effect as well on another forum What is iirc?
The overreaching was caused mainly by emotional stress, and squatting twice a week did not help. I then reconfigured my routine and was fine after that.
Also, overreaching followed by a period of deloading is fine. It is overtraining that is going too far (I did not know the difference between overtraining and overreaching at the time).
Hey NJ, what is your AS Username?
Have a guess,its not hard to work out
I have trained 7 days week and was fine (although this was in my bbing days).
Mate, no offence, but you're lifting quite light weights.
If you were natural, lifted heavy on a compound emphasised PL routine, you'd go nowhere fast.
Mate, no offence, but you're lifting quite light weights.
If you were natural, lifted heavy on a compound emphasised PL routine, you'd go nowhere fast. None taken, the weights I lifted in my previous workouts were light compared to most people on this board, although I'm not as strong as I used to be.
I think Westside training seems like a good idea, like what you do. I'll investigate it further.
Anyone else suspect the worlds longest thread has just been started?
have to agree there,get lifting mate,you've only had two sessions and this is over 5pages already
Mark, you don't need to train 24/7, you're not ready for westside, you just need a simple 3 day split, or 4 at the most, 666's suggestion would be perfect for you, don't try and make it more complicated than it needs to be
Mark, you don't need to train 24/7, you're not ready for westside, you just need a simple 3 day split, or 4 at the most, 666's suggestion would be perfect for you, don't try and make it more complicated than it needs to be
~~~
PikeKing
04-02-2005, 20:31
As Michael Jackson would say - that's just bs. If you train sensibly you can train 10 times a week - Gavin Laird does. I have trained 7 days week and was fine (although this was in my bbing days).
Too many people advocate the exact same amount of days rest for each bodypart, does it really take the same amount of time for your calves to recover as it does your quads?
when did i say anything about bodyparts?
also i could say i train everyday as i do something everyday, not necessarily heavy work though
OK, I have decided to follow 666's suggested split. Thanks for the advice guys.
I must admit I am very scared of Good Mornings, hope it goes alright.
PikeKing
04-02-2005, 21:29
get your head sorted mate, dont go into an exercise like GMs feeling scared of them, if you dont feel confident start really light and then do a couple of sets of RDLs or something afterwards to get some weight on your hams
How do you add weight to "planks"? Should I wear a dipping belt with the weight attached?
How many reps of hyperextensions is recommended?
Man of Steel
05-02-2005, 17:19
You should add in some heavy ab work like ab pulldowns, hanging leg raises and side bends. It'll help increase your squat and deadlift and prevent injuries.
You should add in some heavy ab work like ab pulldowns, hanging leg raises and side bends. It'll help increase your squat and deadlift and prevent injuries. Thanks, I will incorporate them. How many reps should I perform for this heavy ab work?
Man of Steel
05-02-2005, 21:46
Submaximal 3x8.
Have a guess,its not hard to work out You are Neil J. IIRC stands for "If I Remember Correctly." I am a genius :041:
Here is my revised, revamped split:
Mon:
Squat 8x3
Good Morning 5x5
Wed:
Bench 8x3
Row 5x5
Friday:
Deadlifts 8x3
Hyperextensions 3x8
Planks 3 x 1 Minute
HIIT Cardio (20 mins)
Sun:
Hanging Leg Raises 3x8
Side Bends 3x8
Ab Pulldowns 3x8
Does ya like it? :026:
kinkymisspinky
06-02-2005, 19:09
it looks pretty good to me. sunday is a bit weird - i'd put your HIIT with abs on sunday or do all your abs after deads on friday.
why such high reps if you're training for powerlifting? also, the reps for the main exercises are higher than the assistance? deadlift reps are too high for my liking - maybe 3x3 or 5x3 or something.
maybe you could do some static holds for that weak grip of yours...?
it looks pretty good to me. sunday is a bit weird - i'd put your HIIT with abs on sunday or do all your abs after deads on friday.
why such high reps if you're training for powerlifting? also, the reps for the main exercises are higher than the assistance? deadlift reps are too high for my liking - maybe 3x3 or 5x3 or something.
maybe you could do some static holds for that weak grip of yours...? Sorry, I wrote the sets and reps the wrong way round for some of my lifts. But I have edited it.
I don't want to do cardio on the weekend, because my gym closes early on weekends. Doing all my "abs" (I refer to it as core work), after deadlifts would mean 23 sets on Friday, something I'm not too keen on.
it looks pretty good to me. sunday is a bit weird - i'd put your HIIT with abs on sunday or do all your abs after deads on friday.
why such high reps if you're training for powerlifting? also, the reps for the main exercises are higher than the assistance? deadlift reps are too high for my liking - maybe 3x3 or 5x3 or something.
maybe you could do some static holds for that weak grip of yours...?
yeah i definately wouldnt fancy 20 mins HIIT after d/l's
Here is my third entry, hot off the press:
Today was my return to squatting and I was pissing my pants all day in trepidation, cos I haven't squatted for quite some time and you can have a look at my legs for proof :042:. I used to have bad squat technique and consequently hurt my lower back by suffering from the "sit way too far back syndrome". I had also never popped my good morning cherry until today :miss:.
Enough of the pleasantries...
Went to the squat rack (vacant, as usual :D ) stacked on a 15 on either side squatted 12 reps, was easier than sunday morning. Stacked on an additional 10 to each side got 6 out, no real challenge yet. Added 5kg to the bar, felt good. For the next set I had 80kg on my back, quite difficult. Decided to push myself and moved onto 85kg, this time I moved the pins up one position as my previous depth did not go as low as where the pin was but went lower than the pin above (hope that made sense). I wanted to be able to hear the sound of the bar hitting the pins to know when to get my ass up.
The 85kg set in question was difficult, I did not have proper control over the weight and the eccentric portion of my lift was too fast and my control was poor. I pushed out the intended 3 reps, although I kinda bounced the weight up and put my back in a vulnerable position. This was not a good situation and I felt a bit of pain in my lower back after this set. I decided to acknowledge defeat and dropped the weight back to 80kg and got out a hard but safe 3 reps and felt super (as Big Gay Al would say). At this point I was starting to sweat, and the sweat got in my eyes, this made me look like a druggy, but it's all good. This made it difficult for me to see properly, just like when rum and Pepsi has your whole perception of me sketchy.
I then cautiously added 2.5kg to the bar bar black sheep and got out 3 reps, I proceeded to perform 5 more sets at this weight before ending my triumphant return to the wonder that is commonly referred to as the Squats. I was relieved at this point that I didn't get injured and that things were going well.
Good mornings were kinda boring, but they weren't scary like I thought they'd be (Narcissus led me to believe that Good Mornings were scarier than seeing your grandmother naked). I unloaded the plates, and practised my form with the bar. It is incredible how light the bar feels on your back after you have been squatting your ass off (or on as the case may be). Once I felt my technique was up to scratch I stacked on my yellow friends - the 15s. This was a piece of mooncake. Stacked on two 5s, yawn. I then moved onto having a 70kg barbell and getting 5 reps out was quite hard. I *think* I continued with this weight for four more sets, but I can't quite remember whether I went heavier.
All in all a very satisfying return to the world of the real lifts, none of this "lets isolate our shoulders for over an hour while wearing a tiny tank top" business.
It was good to see that there were very few New Year Newbies about, it was just me hanging with the regulars, I will make my long awaited return to the battlefield of the Barbell Bench Press on Wednesday, wish me luck!
You're a very strange person
You're a very strange person And the sky is blue. Anyone want to post any other obvious comments?
yeah, stop ****ing talking so much and eat something instead
http://www.brawl-hall.com/gallery/data/media/5/own3dcat.jpg
I *think* I continued with this weight for four more sets, but I can't quite remember whether I went heavier.
Take a pen & paper to the gym and write it down while your doin it or write it down beforehand (pre-planned) and mark it off or amend it as you go
The fourth entry of my controversial journal (now in crude, lifeless form):
BARBELL BENCH PRESS (KG)
20 x 15
40 x 6
50 x 3
60 X 3
70 X 3
80 X 3
80 X 3
80 X 3
80 X 3
80 X 3
80 X 3
BENT OVER BARBELL ROW (KG)
20 X 10
30 X 6
40 X 6
50 X 6
55 X 5
55 X 5
55 X 5
55 X 5
Brief Comments: For benching I did not have a clue how much weight I would be able to handle, seeing as I had not barbell benched in ages, and this was my second session of benching since my near 5 week break from training. This is the reason for the "warm up" sets. In the future I will probably only perform one warm up set.
Rows went well in the fact that I didn't hurt my back when performing them, although my form wasn't that great because there was too much torque in my elbows and I was pulling too much with my arms and not enough my rhomboids. I will correct that next week. I will also only perform one warm up set next week for Rows now that I know my strength.
EDIT: Quick question; when performing bent over barbell rows do most people tend to deadlift the weight into position or do they leave it on a rack or pins? I deadlifted it today.
Man of Steel
09-02-2005, 19:12
That's alot of warm up sets. Doesn't really matter how you get into position on BB rows as long as you don't round your back.
Why is your pushing so much better than your pulling?
Why is your pushing so much better than your pulling? I do not know, I just think that I have a weak back.
The fifth entry of my journal has now been released :024::
CONVENTIONAL DEADLIFTS (KG)
60 x 10
85 x 3
90 x 3
95 X 3
100 X 3
105 X 3
110 X 3
100 X 3
90 X 3
HYPEREXTENSIONS
Bodyweight X 10
Bodyweight + 5kg Plate X 8
Bodyweight + 10kg Plate X 8
Bodyweight + 10kg Plate X 8
PLANKS
Bodyweight X 1 Minute
Bodyweight + 10Kg X 1 Minute
Bodyweight + 15kg X 1 Minute
Bodyweight + 15kg X 1 Minute
20 Mins of HIIT Cardio on X Trainer (30 seconds moderate pace, 30 seconds sprint)
Brief Comments: Walking out of the gym I thought that my deadlifts had gone badly, but now that I look at them on paper it was not a bad effort. I wasn't keeping score of the number of sets I had performed and looking at this having two sets of weakening grip was not that bad. Although I should be able to last all 8, I think incorporating some grip work e.g. static holds or rack pulls would be a good idea, does anyone agree with me? I used an alternating grip for my heavy deadlifts today and it allowed me to move much heavier weights than with a hook grip, thanks for the tip guys.
The hyperextensions (as always) felt good. I started off using my bodyweight for planks, but it was just too easy, so I thought about how to weight it, and eventually asked one of my homies to place a wight on my back when I was in position. Is this how planks are supposed to be weighted? I got some very odd looks and comments when performing these but I don't come to the gym to preserve my dignity. I finished off with 20 mins of HIIT cardio which wasn't actually that bad, I actually enjoyed it.
All in all a good session. The best thing about it is that my deadlift is up by 25kg since last week, pretty good going :023:
you have a spine of steel
you have a spine of steel Thanks :048: But what makes you say that?
Two questions:
1. When benching during a workout should I always pause the bar and then press to lockout like in a comp, or should I forget about pausing the bar?
2. In a deadlift, when competing is it legal to have the bar resting against the legs when locking out?
GoldenArrow
11-02-2005, 21:28
1. I always pause on full bench (or variations), not so much or partials.
2. Probably not, depends what you mean, read the rules.
PLANKS
Bodyweight X 1 Minute
Bodyweight + 10Kg X 1 Minute
Bodyweight + 15kg X 1 Minute
Bodyweight + 15kg X 1 Minute
I thought about how to weight it, and eventually asked one of my homies to place a wight on my back when I was in position. Is this how planks are supposed to be weighted?
A front plank for a minute is a piece of piss...instead of struggling about to get plates on your back, why not just double the time you do each plank for?
I.E
Bodyweight x 2minute
Entry number 6 for your reading pleasure:
I missed Sunday's core session because I was feeling very ill.
Listed below was the scheme of today's work:
BACK SQUATS (KG)
50 X ? (Technique + Flexibility work)
80 X 3
85 X 3
90 X 3
90 X 3
95 X 3
95 X 2 (Failed on the third rep)
80 X 3
90 X 3
GOOD MORNINGS (KG)
60 X 5 (Warm up)
60 X 5
65 X 5
70 X 5
75 X 5
80 X 5
Comments: A decent session today, I wasn't performing at my best due to recovering from a bad cold. I couldn't breathe as well as usual which limited my torso's stiffness and this was the main reason I was reluctant to up the weight for GMs. By next week I reckon I will have hit the 300kg mark for my 3 rep maxes which is pleasing :038: .
I'm currently going about my workouts using the progressive overload principle, I don't intend to continue like this for too much longer due to the principle of diminishing returns and for fear of frying my CNS. I will incorporate periodisation once I have acquired enough knowledge to properly implement it. I have read a bit about it in Supertraining and it seems essential for optimum results in the long run.
Man of Steel
15-02-2005, 22:46
Everyone seems to have the cold now, how deep do you go on the GM's. I don't think you need to bother with periodisation at your stage, just switch the reps or exercises when your gains come slower.
how deep do you go on the GM's. I get as low as I can go, with my trunk close to parallel to the ground.
7th entry:
BARBELL BENCH PRESS (KG)
40 X 10 (Warm Up)
60 X 3
65 X 3
65 X 3
65 X 3
65 X 3
65 X 3
65 X 6
65 X 6
BENT OVER BARBELL ROWS (KG)
40 X 5 (Warm up)
50 X 5
50 X 5
50 X 5
50 X 5
50 X 5
Comments: A bad session today, unfortunately it seems that my benching last week was probably assisted a fair bit by my spotter, although I still think I was stronger and had better technique last well despite the rowing spotter! For the record I do not have a selected spotter, I just ask guys at the gym that seem nice enough to help. Unfortunately this selection process usually leaves me with guys that hold the bar as if I am on the Smith machine, help raise the bar as if I am on the Moon or urge me to push out more reps (hence the 6 rep shenanigans). Hopely when I go to Uni I'll find a like minded individual that knows how to spot the way like it.
To my knowledge there are no powerlifters that train at my gym. This annoyingly leaves me surrounded by ignorance in my chosen field. I was locking out my bench for all my sets, I went against the advice of my juiced up spotter who said that locking out would damage my elbow and that you should never lock out as it takes the pressure off the chest and puts it directly on the elbow. I thought that locking out the bench is essential in powerlifting and proceeded to do exactly that. Is it right to lock out completely?
During benching I had more trouble locking out than I did on any other part of the motion. I might have to work on the triceps if this problem becomes persistent. Should I try to rip the bar apart throughout the motion or just on the concentric?
The rows were rubbish today, I just don't have a clue about how to really target my back. Could someone please give me detailed instructions on how to performing Bent Over Barbell Rows? I have looked on BSU, Result Sports, bodybuilding.com and abcbodybuilding.com and have still not managed to even achieve a decent set. I have asked a guy at the gym to teach me and he didn't help he just kept going on about how he used to do it on a step.
I apologise for the whiny, negative tone of my journal.
GoldenArrow
17-02-2005, 21:34
Tell the spotter what you want them to do. Don't ever ask them again if they don't do it.
Lock out then bench yes. Pull bar apart at lockout (if you need to)
Bend over. Row. That's pretty much it. Pull the bar to the upper abs, bench grip or slightly narrower.
Rogue_zero
17-02-2005, 22:47
I have the same problems with spotters, first of all they dont want to spot my weight and when they do they panic and try to raise it for me. Its best to let them know before hand " go on my count and dont touch the bar unless I fail" usually works.
Personally I dont count any lift if the spotter touches the bar from the point of lowering.
Im sure at Uni you will fget in with someone with similar goals and it will all fall into place. What uni you going to?
Dont beat yourself up over it, and good luck with the training :023:
Mark, why the fcuk do you need spotters? actually let me rephrase that, you don't need spotters, save them for the 1rm attempts.
As for the weight, quit whining, for the time you've been training it's decent
What uni you going to? I'm planning on going to Surrey University.
Mark, why the fcuk do you need spotters? actually let me rephrase that, you don't need spotters, save them for the 1rm attempts. I need a spotter so that I can always get the weight back on the rack, I wouldn't much like the weight to pin me to the bench. I also feel it keeps things safe, the bench at my gym does not have a catch like you have on your bench.
GoldenArrow
18-02-2005, 10:09
I need a spotter so that I can always get the weight back on the rack, I wouldn't much like the weight to pin me to the bench. I also feel it keeps things safe, the bench at my gym does not have a catch like you have on your bench.
If people were messing up my sets when spotting, I'd go without and use the fear to drive me!~~ With the weights you're using it won't do too much damage from lying on your chest for a while, and someone will probably help it off you evetnually.
exactly, i benched for ages with just a shitty little york bench, i've failed and rolled 70 + kg down my abs a couple times no worries, but that's a couple times in nearly a year
Yea,exactly,In general,there is no reason why you should need a spotter,I train without one and its common sense knowing when to not attempt the next rep cos you wont get it
Personally, I think he should just get in a power cage and start bottom postion benching. Problem solved. :023:
BTW, thread title should be "The Strength Quest" going by how you train. :045:
If people were messing up my sets when spotting, I'd go without and use the fear to drive me!~~ With the weights you're using it won't do too much damage from lying on your chest for a while, and someone will probably help it off you evetnually. It's eventually :016: But seriously, I don't want to look like even more of a fool when the weight is on my chest and someone comes and picks the weight off my chest.
Yea,exactly,In general,there is no reason why you should need a spotter,I train without one and its common sense knowing when to not attempt the next rep cos you wont get it I'll give it a go. Hopefully that fear will spur me on.
Here's how yesterday's session went:
DEADLIFTS (KG)
60 X 10 (Warm Up)
80 X 3
90 X 3
100 X 3 X 8
HYPEREXTENSIONS
Bodyweight X 12 X 3
PLANKS
Bodyweight X 2 Minutes
Bodyweight X 2 Minutes
Bodyweight X 1.5 Minutes (couldn't hold it for 2)
20 MINS HIIT CARDIO ON A X TRAINER
Comments: A very enjoyable session, I really made sure to try to perfect my deadlift technique and it was performed very well. Previously the bar would end up resting against my legs on lockout (which is illegal) so I made sure that it didn't. I did attempt a 110kg deadlift towards the end of my session but I'm not going to count it as my form was poor.
The reason for the relatively high rep hyperextensions is that I feel the high reps a lot more than I do with weighted hypers. It seems to be much better for my posture to perform high reps. The planks were really hard work, mainly because I have regained most of my lost mass and I was also carrying a fair amount of water weight, but that 2 minute suggestion was great advice. Cardio was actually enjoyable today, I'm getting worried... :037:
Cardio was actually enjoyable today, I'm getting worried... :037:
Sicko... :veg:
PLANKS
Bodyweight X 2 Minutes
Bodyweight X 2 Minutes
Bodyweight X 1.5 Minutes (couldn't hold it for 2)
The planks were really hard work, mainly because I have regained most of my lost mass and I was also carrying a fair amount of water weight, but that 2 minute suggestion was great advice.
3 x2min front planks is pretty good going (as long as its with perfect form of course ;)) well done. Glad it helped.
Below lie the details of Sunday's session: (gotta love that alliteration :047:)
HANGING LEG RAISES BODYWEIGHT X 4 X 6
DUMBELL SIDE BENDS 15 X 3 X 8
AB PULLDOWNS 50 X 3 X 8
Comments: I felt like a bit of a pussy today, I even wore my pretty boy t-shirt to complete the look :050: rideit. Seriously though, for the hanging leg raises I only managed to get 6 proper reps each set so I did 4 X 6 instead of the planned 3 X 8. It was hard work but I was always rubbish at pull ups so I thought it would be. Am I right in thinking I should pull myself up and keep myself pulled up until the set is over? The dumbell side bends were hard for me to realise how to perform but eventually I got them, reminds me of those little old ladies having trouble with their shopping. I didn't go heavier cos my hands are killing me with all the calluses as well as me not being used to thick dumbell work anymore.
I'm not entirely sure how to perform ab pulldowns. I attached a rope to the triceps pulldown, brought it down to the floor, put it above my neck, gripped the rope tightly and proceeded to pull down using my abs as straight as possible. Is this the correct form?
My stomach is feeling messed up right now. I'm not looking forward to tomorrow - when I'll have what feels like a stomach ache all day.
21st of Feburary:
BACK SQUATS (KG)
60 X ? (Technique + Flexibility work)
80 X 3
90 X 3 X 8
Comments: That was it for today, I was feeling tired because I got up at 6:20 today for the first time in over a week. No good mornings because I tried to do a set on 60kgs but felt like I was gonna fall over - no stability whatsoever - that's probably because of the core work I did yesterday. It was a hard squat session so at least I completed the most important work. Unfortunately God got me back for leaving the gym early and I got soaked in snow for 15 minutes on my walk back from the gym. Walking up a steep hill while snow opposes my motion was a new experience to me, but I survived :023:
23/02/05:
BARBELL BENCH PRESS (KG)
40 X ? (Warm Up, locked out and paused each one)
60 X 3
60 X 3
60 X 3
60 X 3
60 X 3
60 X 2
60 X 3
60 X 3
BENT OVER BARBELL ROWS (KG)30 X 10 (Warm up)
50 X 5
55 X 5 X 5
Comments: Not bad, I truely gave 100% today. Getting my buzz on due to being made man of the match in a hotly contested game of football was a great motivator. Every single rep was locked out and I paused for 1 second on each one. The only exceptions are the two final sets, the reason being was that I got stuck on the third rep of the 6th set and my gym homie helped me move the bar to the rack. After this I opted for a spot, and I got assisted on the last rep of each set.
The bent over rows were friggin awesome. Not because of the weight :090: but because I finally found out how to execute the movement properly. It was like a ray of light when I got it.
In order to improve my gains I have a couple of schemes:
1. Eat more, I don't think I'm eating enough for powerlifting, for bbing I am - but this is eat till ya puke country.
2. Get some creatine. I want to see how I react to creatine.
3. Complete Sonic 3 & Knuckles as Knuckles. I must do this to prove to my friend that Hyper Knuckles exists and to witness his brute force.
4. Read Supertraining like Narc reads porno :037: .
why did u lower the weight on bench?
why did u lower the weight on bench? I benched without a spotter for the most of my session. I also paused briefly at the bottom of every rep which I had never done before.
Good stuff,why dont you join some of your sessions together,I'm sure you could and It will probably allow for more rest
Good stuff,why dont you join some of your sessions together,I'm sure you could and It will probably allow for more rest
What do you mean by "joining some of my sessions"?
I have a bit of a dilemma:
I'm going to a party on Friday which starts at around 3PM. I usually deadlift on a Friday but this is out of the question, cos the bitches ain't down for the B.O. & sweat.
I'm not sure whether I should deadlift today (one day earlier than usual) or on Saturday (one day later than usual)?
Bearing in mind that I will not be doing much eating on Friday night (unless the ladies reqest it :047: ).
I think he means get rid of your damn core day
If you feel OK, deadlift today, the weekend's rest will do you good
You'll deadlift like crap if you drink the night before. Why not do it Friday morning? If not, go today I'd say.
Also, why don't you progress in your working sets? Doing 30 odd reps of the same weight isn't really making you stronger. Why not use Rogue's scheme as a template for sets and reps?
I think he means get rid of your damn core day
If you feel OK, deadlift today, the weekend's rest will do you good I suppose I could get rid of the core day, but then I won't have a reason to go to the gym at the weekend. How will I beat the weekend blues? :o
You'll deadlift like crap if you drink the night before. Why not do it Friday morning? If not, go today I'd say.
Also, why don't you progress in your working sets? Doing 30 odd reps of the same weight isn't really making you stronger. Why not use Rogue's scheme as a template for sets and reps? I will not be drinking alcohol tomorrow (touch wood). The reason I don't vary the weight much is that I like a challenge with every single working set, although if a scheme like Rogue's would stimulate more progress then I'll give it a go.
But that's not really power-lifting. If you pyramid up then you're actually lifting heavier weights, which is the purpose of power-lifting!
But that's not really power-lifting. If you pyramid up then you're actually lifting heavier weights, which is the purpose of power-lifting! So what sort of percentages of my 1RM should I use for each set?
Well for say squats I started out by making the heaviest set I do about 75-85% 1RM and then working backwards by 5kg for each previous set. (I'm using triples btw). So at the time, 130 was my 1RM, so I made my last set 115x3. I could then workout that my first set would be 80x3 and I'd build up each time. Now every workout I add either 5kg or 2.5kg to all the sets as my progression.
Rogue's scheme involves pyramiding up i.e. low weight high reps (50%, 10reps) to high weight low reps (95%, 1 rep) and then back to low weight high reps again.
Wouldn't really like to say what's best as tbh I'm not too sure. As long as you're increasing the load every session at this stage you're on the right track though.
Forget about percentages, just make sure it's damn hard, read some journals and see what other people are doing, same weight sets are ok up to a point imo, but maybe not for 8
Here's how yesterday's session went:
DEADLIFTS (KG)
60 X 10 (Warm Up)
100 X 3
100 X 3
110 X 3
110 X 3
110 X 3
110 X 3
105 X 3
105 X 3
105 X 3
HYPEREXTENSIONS
Bodyweight X 12 X 3
PLANKS
Bodyweight X 2 Minutes
Bodyweight X 1 Minute
Bodyweight X 2 Minutes
20 MINS HIIT CARDIO ON A STEPPER
Comments: That was hands down one of the greatest sessions I have ever had. The deadlifts were awesome and I have increased my hardcore status. Wanna know how? It was simple, one of my calluses on my right hand started bleeding during one of my deadlifts. I didn't realise until I had finished the set. So I went off and washed and dried my wound, and then returned with a savage focus spurred on by the gathering fibrin.
I checked my form using one of the mirrors without any weight (it's not a poofs' gym it just has a lot of mirrors) and it was supoib. The hypers are getting very easy I may have to weight them or make some other adjustments once it gets as interesting as listening to George W.
Deadlifts and hypers are such an awesome combination, I believe everyone should perform them in sequence. Go on, give it a try :026:
The planks were harder than viagra induced erections, it was a real mental test. The cardio was good stuff and it spurred my appetite to new levels. I have been eating more and I'm loving the extra oatmeal and the other guilty pleasures :047: . I found out that tonight's party is not even a party it's just a buncha idiots in some dude's house, there aren't even gonna be bitchez :011: . How gay is that?
Rogue_zero
26-02-2005, 13:33
I will not be drinking alcohol tomorrow (touch wood). The reason I don't vary the weight much is that I like a challenge with every single working set, although if a scheme like Rogue's would stimulate more progress then I'll give it a go.
Woohoo im famous! been reading your journal and some good sessions you got going there. If you try my methods let me know if it works for ya.
There's no need to make hypers super hard, they're not really supposed to be trained that way, maybe give some GHR/GHGR's a go
Next time don't wash it. Chalk+blood=concrete-super-mega-spaceship-glue.
Also, nice session.
Here's what I was doing about two hours ago:
HANGING LEG RAISES BODYWEIGHT X 3 X 8
DUMBELL SIDE BENDS 20 X 3 X 8
AB PULLDOWNS 45 X 3 X 8
Comments: I now agree with those that ridiculed and / or advised me against having a "Core Day". It feels like such an a2a day. I now intend to spread the three exercises listed above with my three other sessions. I also don't think it is a good idea to perform heavy core work one day before Squatting (not that I went heavy today).
As for today's actual session the hanging leg raises were quite easy today which was a big improvement on last week - my grip was so much better than it was last week. The dumbell side bends were fine.
I still don't know how to perform ab pulldowns, could someone please explain the technique to me?
My new suggested routine is as follows:
Mon:
Squat 3x8
Good Morning 5x5 (REPLACE THESE WITH SOMETHING ELSE)
Side Bends 8x3
Wed:
Bench 3x8
Row 5x5
Hanging Leg Raises 8x3
Planks 3 x 2 Minutes
Friday:
Deadlifts 3x8
Hyperextensions 8x3
Ab Pulldowns 3x8
HIIT Cardio (20 mins)
Any comments / suggestions? Thanks
Maybe not bother with another exercise after squats? Or put the planks there instead of on Wed. Maybe just chuck another couple of sets of squats in instead?
RDL's
Why do you need so much core work?
If you want core strength - partial squats
RDL's
Why do you need so much core work?
If you want core strength - partial squats The core work was suggested by Man of Steel, I'm not sure whether it is necessary. RDLs seem like an excellent exercise, where should I incorporate them?
If you want a replacement for GM's
Good routine now btw, nice and simple
If you want a replacement for GM's
Good routine now btw, nice and simple Should I therefore perform them 5 X 5?
Might be a little overkill after 8 sets of squats, i'd keep them highish reps, will take you a while to get them right, 3x6 or 8 maybe
BengDogg
27-02-2005, 19:52
Routine looks nice to me, not too much volume imo, lack of mp's is worrying though
BengDogg
27-02-2005, 19:57
After some thought i would and this is just me, replace the gm's with partial squats as suggested then i would military press 3x5 or8 depending on what i wanted also there is no way i would do hit cardio after deadlifts, for me deadlift are so bad i feel dizzy for about 6 months afterwards, no chins or curls either? Man i am not liking this routine now, i just train different i have to do curls to get my arms to grow otherwise they just dont
If you want the core strength of a 40 year old female yoga instructor, do planks and shit.
If you want the core strength of Sven Karlson, do yoke walks with 500kg. If you don't have a yoke, 1/4 front squats (or back squats) and heavy as **** overhead work is the next best thing.
After some thought i would and this is just me, replace the gm's with partial squats as suggested then i would military press 3x5 or8 depending on what i wanted also there is no way i would do hit cardio after deadlifts, for me deadlift are so bad i feel dizzy for about 6 months afterwards, no chins or curls either? Man i am not liking this routine now, i just train different i have to do curls to get my arms to grow otherwise they just dont Curls and chins are not for powerlifters :021: I'm fine with doing cardio after deadlifts, I know a lot of people do not have the discipline to do it but that's their problem not mine :013:
I wouldn't mind doing some military pressing as back in the day it was my favourite exercise. Hey Bengdogg, why do you want to boost the size of your arms by doing curls? Seems a bit too chav for me :027:
If you want the core strength of a 40 year old female yoga instructor, do planks and shit.
If you want the core strength of Sven Karlson, do yoke walks with 500kg. If you don't have a yoke, 1/4 front squats (or back squats) and heavy as **** overhead work is the next best thing. I must admit planks seem more like cardio than a strength exercise. What is yoke walking? I searched it on Google and couldn't find anything.
Farmers (Yoke) walk with bar across the back and the weight is suspended from that
See this pic (not the best admitedly):
http://www.phoenixgym.com/Equipment/superyolk.htm
If you ever watched WSM on telly you would have seen it at some stage,i suppose these days your too hardcore to watch a metro show like that tho'
Curls and chins are not for powerlifters
Wrong i'm afraid
Farmers (Yoke) walk with bar across the back and the weight is suspended from that
See this pic (not the best admitedly):
http://www.phoenixgym.com/Equipment/superyolk.htm
If you ever watched WSM on telly you would have seen it at some stage,i suppose these days your too hardcore to watch a metro show like that tho' I don't think my gym has that piece of equipment although I do recognise it. Does anyone have any suggestions for a suitable replacement?
WSM is not a metro show, but the way that it is presented is. With that stupid prick of a commentator who has never lifted a weight in his life, the same with that little dickhead who interviews the strongmen :013: .
as rob said, 1/4 squats and walkouts
28th of Feburary:
BACK SQUATS (KG)
60 X ? (Technique + Flexibility work, got beautifully low very quickly today)
80 X 6
90 X 3
95 X 3 X 7
Comments: That was it for today, I asked the surrounding bodybuilding cnuts whether they knew how to Romanian Deadlift - they said that they had never heard of them. One gay then proceeded to give me a lecture on only doing good mornings pre contest or if you're a woman :rolleyes: . I will have been powerlifting for exactly a month come tomorrow, how long will it take for them to realise?
It was a good session, but I never realised it was this good. For some reason I thought that last week my working weight was 95kg, turns out it was 90. I could have comfortably done 100kg for at least one set today, but opted not to as, as my good fiend Mr Turner once said "technique always comes before strength". I'm afraid he is in fact wrong, consult Chambers' dictionary for the reason why :D
I was getting nice and low today, defo would get the white lights on all my reps and that's the way I will keep it. None of this Mike Miller partial walk out rubbish ;)
I didn't bother with an assistance exercise as my homie wanted to use the squat rack (would have done good mornings for one last time) and I haven't researched the technique involved in RDLs to execute them properly.
The 100 kilos better watch out, because next week I will breathing down their neck like a paedo in a creche.
Hey Bengdogg, why do you want to boost the size of your arms by doing curls? Seems a bit too chav for me :027:
I asked the surrounding bodybuilding cnuts whether they knew how to Romanian Deadlift
Curls and chins are not for powerlifters
You're a joker
change your avatar. No, why don't you change yours!
You Q and S discount woman's clothing cheap ass shop employee.
lol im not an employee because i own it.
lol im not an employee because i own it. You own your own business, and you're only 18?!
lol don't worry its not an empire yet, i make enough from it to mean i dont need a job like everyone else, which is what i cant stand.
i worked in a supermarket for a few months, never again.
BengDogg
28-02-2005, 20:32
Curls and chins are not for powerlifters :021: I'm fine with doing cardio after deadlifts, I know a lot of people do not have the discipline to do it but that's their problem not mine
I wouldn't mind doing some military pressing as back in the day it was my favourite exercise. Hey Bengdogg, why do you want to boost the size of your arms by doing curls? Seems a bit too chav for me :027:
Someones not read dinosaur training ;) , i want to gain strength in my arms, the size thing is a bonus but the ability to curl heavy weights will aid my clean and pressing ability.
Someones not read dinosaur training ;) , i want to gain strength in my arms, the size thing is a bonus but the ability to curl heavy weights will aid my clean and pressing ability. Why do you care about your cleaning ability? I thought you were a powerlifter?
Also, regarding Dinosaur Training - the dinosaurs died for a reason, they were not clever enough for me and my fellow humans :036:
BengDogg
28-02-2005, 20:50
Why do you care about your cleaning ability? I thought you were a powerlifter?
Nope im just a guy who likes working out and i want all round strength
he's not just a pl'er he wants to be big and strong in more ways than just sq/b/dead
BengDogg
28-02-2005, 20:51
Seriously read dinosaur training if you can, it is a very interesting book with many good tips
BengDogg
28-02-2005, 20:51
he's not just a pl'er he wants to be big and strong in more ways than just sq/b/dead
You said it better than me mate! Cheers!
Seriously read dinosaur training if you can, it is a very interesting book with many good tips I will pick me up a copy soon and read it like its front cover bares the phrase "Daily Sport" :037:
BengDogg
28-02-2005, 20:59
I will pick me up a copy soon and read it like its front cover bares the phrase "Daily Sport" :037:
The writer Brooks Kubik was a very succesfull drug free, unequiped bench press champion so he does know the crack with plifting as well as strength training,
My plift goals are presently 300bench 400 squat 500 dead, i know i can get these along with overhead strength that allows me to ohp 100kg on a 2" bar, i also want my grip strngth to become strong enough to allow me to do all my deadlifts in a double overhand grip, i can do 170kg atm but my max dead is nearly 20kg higher,i think overhand grip is benifical when deadlifting, atg squat long term goal is 200kg for 3 reps. lets see how i do!
you've got very similar goals to me Beng, and i'm coming round to the idea of doing d/o deadlifts, they did feel good tonight (even though i was weak)
Man of Steel
28-02-2005, 21:59
By core work I mean heavy ab work like ab pulldowns and side bends. Don't talk to gay BB's, they're usually full of shit and I've seen the way some of them train. I hear Fred sells Dinosaur Training ;) .
Here are all the recent alterations and additions that other members have suggested:
Replacement for GMs:
Romanian Deadlifts
I will incorporate these starting next week, good suggestion Narc.
Core Work:
Partial Squats, walkouts
I'm not entirely sure when I could incorporate these, but partial squats seem like a good idea.
Additional Assistance Exercises:
Military Press, chins, curls
The military press seems to be a very useful exercise that I have neglected. I think I will perform them on Sunday (formerly Core Day). They will aid my bench and core strength. As for chins, I might perform them, I don't really know how useful they are to powerlifting. What do y'all think?
And finally... curls :043: No friggin way you'll ever get me curling again.
And finally... curls :043: No friggin way you'll ever get me curling again.
Why?
you have to get past this 'curls are for bodybuilding pumping meatheads only' attitude
theres nothing wrong with curls for powerlifting as long as you keep the sets and reps down, it only gets ridiculous when you're doing 15 sets of 25 reps
IMO curls make bigger biceps and bigger biceps will make you stronger for deadlifting and will to a much lesser extent help with all your other lifts
if you aren't doing curls or chins, your biceps are quickly going to become lagging/weak in comparison to the rest of you
rows and deads alone wont cut it IMO
p.s. try 3x6-8 on a 2" bar increasing the weight for each set, see if you change your mind about it being for pumpers only
Chins would defo be a good idea - if you don't do them you might get a muscle imbalance (like me) which really is not a good thing.
when you start deadlifting HEAVY, weeny bi's means meaty bi tears
and chins are a good deadlift assistance lift
when you start deadlifting HEAVY, weeny bi's means meaty bi tears
and chins are a good deadlift assistance lift
Really? How's that?
You need to train your muscles in all the planes of motion.
Vertical: Dips/Mill press/Chins/Deadlifts
Horizontal: Bench/Row
Also, narc is spot on. Not only that, but big biceps will make your body want big triceps to balence things out.
Also, narc is spot on. Not only that, but big biceps will make your body want big triceps to balence things out. Really? I've never heard that one, would you please give me a scientific explanation as to why?
I'll do it tomorrow. I can't be arsed right now. Go to Fortifiediron.net and search for 'Brian Siders workout' or something. That should enlighten you somewhat.
The bottom line really is that if you want optimum growth from a particular muscle, you have to use an exercise that works that muscle optimally. If you want big legs you would use the squat because it is the most effective leg builder. You wouldn't take the attitude that you dont need to squat because deadlifts sort of work the legs, would you? Curls and chins are the most effective exercises for the biceps. Of course rows will work the biceps, but not quite to the extent that curls and chins will. Your biceps may get left behind in development if you neglect them.
BengDogg
02-03-2005, 19:21
when you start deadlifting HEAVY, weeny bi's means meaty bi tears
and chins are a good deadlift assistance lift
I agree to the extent that it will hamper your deadlifts
The bottom line really is that if you want optimum growth from a particular muscle, you have to use an exercise that works that muscle optimally. If you want big legs you would use the squat because it is the most effective leg builder. You wouldn't take the attitude that you dont need to squat because deadlifts sort of work the legs, would you? Curls and chins are the most effective exercises for the biceps. Of course rows will work the biceps, but not quite to the extent that curls and chins will. Your biceps may get left behind in development if you neglect them. At the end of the day powerlifting is only about three lifts. The way you go about improving your lifts is the only variant. I suppose making bodyparts "big" is a good idea as the strength of a muscle depends on the force exerted as well as the cross sectional area of the muscle.
stop talking out of your arse and take the advice
02/03/05:
BARBELL BENCH PRESS (KG)
40 X ? (Warm Up, locked out and paused each one)
50 X ? (Another warm up)
60 X 3
60 X 3
65 X 3
62.5 X 3
60 X 3
60 X 3
60 X 3
60 X 3
BENT OVER BARBELL ROWS (KG)
40 X 10 (Warm up)
50 X 5
60 X 5 X 5
Comments: Although my benching would seem like an improvement at first sight, I had a spotter who could not remember and / or understand what I was telling him about only removing and replacing the bar on the rack, and leaving it alone when it was moving. Consequently I wasn't in complete control of the bar. I was also struggling with 60kg on the rare occasions when he didn't touch the bar. My benching seems to be getting worse each week. If this continues I will be struggling to bench the bar in a months time :( . I wasn't even pausing at the bottom today.
The rowing was a genuine improvement, everyone seems to find it harder to increase their bench than their rows, pretty interesting really.
BengDogg
02-03-2005, 20:15
stop talking out of your arse and take the advice
I am thinking for a guy who has only been plifting for a few weeks you may want to perhaps listen, overall strength training will aid you plifting in the long run, do not neglect the basics, yknow it makes sense.
Re the benching, im a crappy bencher too, it just takes time and effort, persistance and assistance are king in imo
I am thinking for a guy who has only been plifting for a few weeks you may want to perhaps listen, overall strength training will aid you plifting in the long run, do not neglect the basics, yknow it makes sense.
Re the benching, im a crappy bencher too, it just takes time and effort, persistance and assistance are king in imo Who said that I'm not listening? The whole purpose of my journal is so that I can get advice from people and so that they can see how I am progressing. I don't mean to sound arrogant, I was just stating my beliefs.
BengDogg
02-03-2005, 20:31
Its' your approach thinking that just focusing on the 3 lifts is the best way, you gotta do what works for you but dont get blinkered with totals that dont mean much in the real world. Training all planes as rob sugested will aid you more in the long run and will more than likely help prevent you from injuring yourself in the event of a lift not going quite right
BengDogg
02-03-2005, 20:37
Who said that I'm not listening? The whole purpose of my journal is so that I can get advice from people and so that they can see how I am progressing. I don't mean to sound arrogant, I was just stating my beliefs.
I wasnt having a go btw, i just want you to see the big picture and not mess yourself up in the long run, typing to put your thoughts across is always a struggle
Although my benching would seem like an improvement at first sight, I had a spotter who could not remember and / or understand what I was telling him about only removing and replacing the bar on the rack, and leaving it alone when it was moving. Consequently I wasn't in complete control of the bar. I was also struggling with 60kg on the rare occasions when he didn't touch the bar.
STOP USING SPOTTERS!!
Below lies the prototype of my new routine, please express your views on it:
Mon:
Squat 8x3
Romanian Deadlifts 5x5
Side Bends 3x8
Wed:
Bench 8x3
Row 5x5
Hanging Leg Raises 3x8
Friday:
Deadlifts 8x3
Hyperextensions 3x8
Ab Pulldowns 3x8
HIIT Cardio (20 mins)
Sunday:
Military Press 5x5
Chins 5x5
Curls 3x6
Yes I know that I said that you'd never get me curling again, but you guys have convinced me. I guess it's time to go back to being the only guy in my gym that doesn't move his torso when curling :042:
Hmmm, that has back work every session...
BengDogg
03-03-2005, 16:23
Looks fine to me but i would suggest training every 2 days rather than having monday squatting after training sunday.
Looks fine to me but i would suggest training every 2 days rather than having monday squatting after training sunday. I just like training on specific days, so that my use of equipment does not conflict with other people's training, as well as the fact that I like to have Saturdays off. I have also tailored my training days to those days in which I leave college fairly early.
BengDogg
03-03-2005, 20:01
Fair enough, tbh your body will tell ya how it feels anyway and you can ad lib of the signals you get
i think you should switch curls and rows around to give your back a break
i think you should switch curls and rows around to give your back a break That sounds like a good idea.
Why is it that a lot of people tend to bench and row in the same session?
Agonist exitation/antagonist inhibition. Also, working shit in the same plane is good.
why are u benching and deadlifting 3x8? I thought u were powerlifting!
GoldenArrow
03-03-2005, 23:11
True. He's gayer than that banana though, that might explain it.
why are u benching and deadlifting 3x8? I thought u were powerlifting! I mean 8x3. I keep getting mixed up with this damn notation :021: EDITED
Here's how yesterday's session went:DEADLIFTS (KG)
60 X 10 (Warm Up)
100 X 3
100 X 3
105 X 3
105 X 2
100 X 1
90 X 3 x 4
HYPEREXTENSIONS
Bodyweight X 12 X 3
Comments: It's funny how I spend most of my time having a hard time with 20kg less than I was using last week on my deadlifts. It was very annoying, my grip just couldn't hold up. Curse my small, callous ridden hands :013: I really think I need some additional grip work. Does anyone have any suggestions? I'm thinking static holds or rack pulls would be beneficial, if so, how many sets and reps are recommended?
After performing my hypers I was still pissed off about my deadlifts. I couldn't be bothered to do ab pulldowns as a bunch of pumpers were doing their quintessential quadruple dropsets on the triceps pushdown. I couldn't be arsed to do cardio as I was running kinda late. I left the gym with my tail between my legs :( .
BengDogg
05-03-2005, 10:13
Hmm well i am a big advocate of thikc bar work, i can pull 170kg in an overhand grip which isnt amazing but better than most people, using an opposite grip i dont know what i can pull as ive never hit my max, static holds are good 3 really heavy static holds for 10 seconds in each grip start with overhand then hit mixed is the way i would do it, handgrippers have qeustionable benifits but are fun none the less and I sell a gripping device very similar to a rolling thiunder handle, both my device and the rolling thnder are very good for grip strength
With static holds, am I right in thinking that I should deadlift the weight up to lockout and then hold for 10 seconds?
Do it in a rack so you only have to pull it a couple inches
BengDogg
05-03-2005, 10:50
Yeah like narc said you do it with only a very small rom and lift in excess of your max deadlift whatever you can handle, i am hoping for 250kg today i have done 230 in the past but i cant deadlift that
kinkymisspinky
05-03-2005, 22:27
In the rack because you should be static holding much more than you can deadlift. I only hold for about five seconds or so... no need to hold it for bloody ages if you're training it for deadlift.
My 1RM attempts take more than 5sec to lockout. But I see where your coming from. 10sec is ample.
Sunday 6th March:
LAT PULLDOWN (WARM UP) 12 REPS
CHIN UPS BODYWEIGHT X 5 X 5
MILITARY PRESS
20 x 10 (WARM UP)
30 X 5
35 X 5
40 X 5
45 X 1
42.5 X 5 X 4
BICEP CURLS
20 x 6
25 x 6
30 x 4
27.5 x 5
27.5 x 4
27.5 x 4
Comments: A very nice session, I love training on Sunday afternoons. The pull ups were performed with average width grip which was a lot easier than performing wide grip pullups using the parallel bars which I can't get my tiny paws around.
Today I also got reacquainted with my old pal the military press. I didn't have any idea how much weight I'd be able to handle so I gradually upped the weight until I was challenged. When I went heavy with my military press I found that I had to lean back, but when the bar was in motion I didn't sway about like I saw another guy doing. Am I right in thinking this shows my core strength needs improving? My shoulders could handle it but I don't think leaning back is part of the correct technique.
I didn't know how much weight I'd be able to manage with curls so I worked my way up until I struggled. Ultra strict form was utilised throughout - it made me feel extra special, as I am the only person I have ever seen in my gym that does not swing whatsoever when curling. I must admit Fred, you have changed my mind on that curls are for pumpers mentality.
:040: nothign wrong with a few curls
BengDogg
06-03-2005, 20:01
Your core may be week but it will sort itself in a few weeks, it sometimes takes a while to adjust to exercises you havnt done much before, not a bad session next time you will know what working weight to use also
Nice ohp'ing, leaning back a little is fine
Nice ohp'ing, leaning back a little is fine Thanks, I love the OHP with a passion usually reserved for blow up dolls :047:
If you not curling 60kg+ then you need to be looking at sets of 6-10.
EDIT: Same goes for OHP, only with a guideline of 60-80kg.
If you not curling 60kg+ then you need to be looking at sets of 6-10.
EDIT
Same goes for OHP, only with a guideline of 60-80kg
Whys that Rob? I only press 65 kg or so (4x4)....whats the advantage for higher reps with OHP ?
OHP relates to Rayza specifically.
Curls, oh I can't be arsed. Just had it out with that tin head Narc. The upshot is volume is important and he needs big arms.
kinkymisspinky
07-03-2005, 22:20
Arching a little is okay but you shouldn't arch excessively.
The kind gentlemen at my old gym used to tell me to push my head forward at the same time as I was pressing the bar up (I ended up with my head more or less directly under the bar instead of back arched and head back).
hmm ive often wondered about that in this video:
http://www.bsu.edu/webapps/strengthlab/images/bbmil.mpg
cos he pushes his head right forwards...Most of the form from that site is spot on though so....
I've tried it and found (if anything) it shifted load slightly from anterior to medial delts when head went forward.
I've always done that naturally, i thought everyone dd?
I don't, I tend to stay leaning slightly back and just press. Is this way less prone to injury then?
OHP relates to Rayza specifically.
Curls, oh I can't be arsed. Just had it out with that tin head Narc. The upshot is volume is important and he needs big arms. If volume is so important then why don't you recommend high reps for the three big lifts? Doesn't 6-8 reps promote more sarcoplasmic hypertrophy than sarcomere and myofibrillar hypertrophy?
What is the point in big arms if they are weak?
I've always done that naturally, i thought everyone dd? I don't usually, but I'll give it a go. Thanks for the advice Kinky Miss Pinky.
EDIT: I just saw that video and it looks a lot like a behind the neck press which I always thought was one of those exercises that must be avoided at all costs. That military looks dangerous.
If volume is so important then why don't you recommend high reps for the three big lifts? Doesn't 6-8 reps promote more sarcoplasmic hypertrophy than sarcomere and myofibrillar hypertrophy?
What is the point in big arms if they are weak?
You don't get weak arms from training with high reps. If you built your curl from 30kg to 70kg over years using 3x12, your arms would be very strong and very big.
Anyway, big arms look good. Skinny arms, no matter how strong they may be, look awful.
A btk press in front of the neck!? it's not dangerous
You don't get weak arms from training with high reps. If you built your curl from 30kg to 70kg over years using 3x12, your arms would be very strong and very big.
Anyway, big arms look good. Skinny arms, no matter how strong they may be, look awful.
Thankyou, Mark. At least one person here isn't a ****ing moron.
EDIT: I just saw that video and it looks a lot like a behind the neck press which I always thought was one of those exercises that must be avoided at all costs. That military looks dangerous.
Thats nonsense.
The dangerous part of the BTNP is forcing the hands/forearms under load BEHIND THE NECK...i.e at the bottom of range. Once its above the head its very similar to a regular military, the only difference being a slight difference in the angle between torso and arms.
Whilst im not saying that video is the optimal performance of a military press (i honestly dont know)...its certainly nothing like (or nothing like as dangerous) as a BTNP.
Maybe PK or JBT9 would like to enlighten us all ?
9th of March:
BACK SQUATS (KG)
60 X 10 (Technique + Flexibility work)
90 X 3
95 X 3
100 x 3 x 2
92.5 x 3
97.5 x 3
100 x 3 x 3
ROMANIAN DEADLIFTS (KG)
40 X ? (Figuring out the correct technique)
50 X 5
60 X 5 X 4
60 X 4
Comments: This was an excellent session. As I prophesised I hit 100kg on my squat today, it was nice and deep as well. The reason I only did 100kg for 2 sets before dropping down was that I was not pleased with my technique. I meant to drop the weight to 97.5 kg, but I forget to put on the 2.5kg plates on either side. Once I was happy with my form I went back to the 100kg, moved it with much better technique and completed the hard work.
I then proceeded to burst my RDL cherry. Felt quite good, although I see why people recommend GMs instead of them, but I don't want a fecked lower back. The reason for the 60 X 4 at the end of the RDLs was that I lost my grip. I used hook grip for the RDLs.
I have just realised that I should have done some ab pulldowns, oh well.
P.S. A while after this session my knees started to hurt and they still feel a bit sore. I think maybe I need to sit back more when squatting.
09/03/05:
BARBELL BENCH PRESS (KG)
40 X ? (Warm Up, locked out each one)
50 X 3
55 X 3
57.5 X 3
60 X 3 X 4
62.5 X 2 (Failed rep # 3)
60 X 3 X 2
62.5 X 2 (Failed rep # 3)
BENT OVER BARBELL ROWS (KG)
50 X 5 (Warm up)
60 X 5 X 5
DUMBELL SIDE BENDS (KG)
20 X 8 x 3
Comments: A very good session. Although my training homie was also kickin it on the bench he never touched the bar except when I failed on the 62.5kg bench. My rows are getting better. I like dumbell side bends, I really feel them on my obliques. After performing them I walk funny - it is really cool.
I'm not sure whether to pause the bench at the bottom, I control it and stop it at my chest briefly and then lock it out completely, but my pause definitely doesn't last 2 seconds. Should my bench be completely paused? I know in competition I need to, but in regular day to day training is it necessary?
how much d'you weigh and how tall are you sunshine ?
As I prophesised I hit 100kg on my squat today
did the red sea part as well moses?
how much d'you weigh and how tall are you sunshine ? :043: Last time I checked I was 5'11. Last time I weighed myself I was 158lbs (72kg). I reckon I weigh a fair bit more now, I'll weigh myself again on Friday.
did the red sea part as well moses? No.
FYI one of the reasons I used the verb "prophesised" was that my AS forum and Stimulate Ltd (Shady Records forum) avatar picture is part of the cover of a 2Pac's Greatest Hits album that was released by DeathRow UK called "The Prophet The Best of the Works"
What the **** does that have to do with you squatting?
What the **** does that have to do with you squatting? Nothing, except a target that I previously stated would be completed this week.
Now go and wash your mouth out, you dirty, dirty man :018: .
GoldenArrow
09-03-2005, 20:31
My knees hurt when I changed to PL style squats.
Oh shut up and give the guy some ****ing props.
Rayza, well done on your ownage of Freddy and Narc. 100kg is the first big milestone of many.
Squat hard.
LOL, yeah nice squatting Mark
Piss off rob, he hasn't owned me, I could easily squat 100kg to normal depth and I will next session.
LMAO, he got 100x3x3. You haven't done that yet. He owns you.
Rayza, to stay ahead you HAVE to buck your ****ing ideas up and get 105x3x3 next session.
So? 100x3x3 is more difficult than 102.5x3.
I was just saying I can do over 100kg
We all know my squat sucks anyway, but it is improving which is all that matters and my total is better.
He doesn't own me, he's a tu-pac ass lover.
He owns you lock stock the ****ing lot
Just had to use that phrase, been watchin Lock Stock
My knees hurt when I changed to PL style squats. I think the same thing has happened to me. Back when I squatted bbing style (if there is such a thing) I never got any knee pain. I have only been squatting PL style for just over 1 month.
Wide squats are for cheating pussies.
Reduced ROM = pussy. So in your *eventual* competition will you be squatting wide?
Will I ****.
All of my squats are oly.
Also, don't get cocky.
My comp was put off by the fact that I have sustained an injury, not becuase I'm a piss weak little pussy-**** like you.
Also, don't get cocky.
My comp was put off by the fact that I have sustained an injury, not becuase I'm a piss weak little pussy-**** like you. I am aware that you are injured, I'm not getting cocky.
Is the main difference between olympic and PLing squats that a stance of hip width is assumed with olympic, and a wide stance is assumed for PLing?
What is the point in performing olympic squats if you are training for PLing, except as an assistance exercise?
Why are you so aggressive? Please never go anywhere near roids.
Why are you so aggressive? Please never go anywhere near roids.
maybe he already has
I am aware that you are injured, I'm not getting cocky.
Yes, you were. "*eventual*" is what I call cocky. Implying that "if I ever get round to it"....
Is the main difference between olympic and PLing squats that a stance of hip width is assumed with olympic, and a wide stance is assumend for PLing?
If you don't know the difference then don't comment.
Oly: High bar, narrow stance, usualy no equipment, ATG, quad dominant.
PL: Low bar, **** all ROM, wide as you can go, hip/PC dominant, loads of equipment, onyl to paralel.
What is the point in performing olympic squats if you are training for PLing, except as an assistance exercise?
Several reasons:
1. Doing a ****ing sumo deadlift with the bar on your back is NOT what I call a squat.
2. Oly squats have more carry over to more things.
3. I like them.
Why are you so aggressive? Please never go anywhere near roids.
I am agressive when I feel I need to be. I defended you against Freddy and Narc and gave you props. So I am not always on your case. But you piss me off more than Narc, which is a lot.
Don't go near roids. How about don't come near me?
defended you against Freddy and Narc and gave you props. So I am not always on your case. But you piss me off more than Narc, which is a lot.
I never attacked him
You think i piss you off now just wait till i'm beching and deadlifting more than you :035:
You couldn't deadlift a 50p bag of sweeties.
Haha i wonder how many threads you, Alex and I will hijack through arguing while you are injured and have nothing better to do than bitch and whine? :D
Even in my emaciated 216lb state with a hernia, I could still out squat you. :)
How many threads you choose to piss me off in is entirely up to you.
JumboTron9million
10-03-2005, 16:40
LMAO.
Oh dear oh dear.
Play nice boys!
JBT
Fair point if you're training just for real world strength. But if you are competing and wide squats are easier and legal, why not use them if you'll do better? I personally would see this as being less of a pussy than wearing a squatting suit.
Fair point if you're training just for real world strength. But if you are competing and wide squats are easier and legal, why not use them if you'll do better? I personally would see this as being less of a pussy than wearing a squatting suit. He makes a very good point.
I'll try both Oly and PLing squats with a comfortable weight on Monday and decide which gives me the least pain. At the end of the day all I care about PLing wise, are my three lifts and staying injury free.
I don't see how its any different TBH. You reduce ROM to increase weight shifted, other wear a suit.
Persoanlly I have more respect for a 300kg Oly squat (suit/wraps/belt) with almost twice the ROM than I do for a 300kg wide squat (wraps/belt).
I can half squat about 250kg, which is the same kind of ROM I would use for a super-uber-wide PL squat. Same for sumos, if I get my feet really wide apart I can almost half the ROM.
I see where you're coming from but in my eyes, if you're using a suit you're not lifting all the weight. OK, wide stance is easier than narrow, but at least you're doing all the lifting yourself.
Here's how the last week and today was:
OLYMPIC ATG SQUATS (KG)
60 X 10 (Technique + Flexibility work)
90 X 3
95 X 3
95 x 3
95 x 3
90 x 3 x 3
ROMANIAN DEADLIFTS (KG)
40 X ?
50 X 5
60 X 5 X 5
BARBELL BENCH PRESS (KG)
40 X ? (Warm Up, locked out each one)
50 X 5
57.5 X 3
60 X 3 X 4
62.5 X 3 X 2
65 X 3 X 3 x 2
62.5 X 3 X 3
BENT OVER BARBELL ROWS (KG)
50 X 5 (Warm up)
60 X 5 X 5
DEADLIFTS (KG)
60 X 10 (Warm Up)
90 X 3
95 X 3
95 X 3
97.5 X 3
100 X F
97.5 X 2 X 2
95 X 3
95 x 2
STATIC HOLDS (KG)
90 X 10 Seconds
100 X 3 Seconds X 2
HYPEREXTENSIONS
Bodyweight + 15KG X 8 X 3
LAT PULLDOWN (WARM UP) 12 REPS
CHIN UPS BODYWEIGHT X 5 X 5
MILITARY PRESS
35 x 8 (WARM UP)
40 X 5 X 5
BICEP CURLS
25 x 8
25 x 7
25 X 7
OLYMPIC ATG SQUATS (KG)
60 X 10 x 2 (Technique + Flexibility work)
90 X F
70 X 8
80 x 3
90 x F
ROMANIAN DEADLIFTS (KG)
50 X 5
60 X 5
70 X 5
75 X 5
75 X 5
AB PULLDOWNS
Damn near the whole weight stack X 8 X 3
Comments: Last week's Olympic ATG Squats went very well, I was focussing more on technique than the weight. I made sure that my body came up evenly, cos I realised that I was coming up a bit crooked on previous workouts. It was a good session.
The benching was excellent every rep was paused until I got to 65kg. The rows were decent IIRC.
Deadlift day was rubbish, my technique was very good. After that session my posture was perfect - a good sign IMO. By the time I got round to static holds I was tired and I am sorry to admit I didn't put full effort in.
Assistance day was as always an enjoyable and productive session. Unfortunately I got given "advice" by the biggest prick in the gym, I don't mean he was big (I bet I could one arm snatch the ****er). He was just a ****. He needs to stay the **** away from me until he learns what a squat and a deadlift is, stops preacher curling, wearing a shite belt for every fcukin exercise, pushing his knees on the leg press, wearing Gold's Gym gloves and wrist straps, performing cable crossovers using momentum and generally making an arse of himself.
Today's squats were mofos. I hurt my knee early on, I don't know how. Just warming up messed it up. My right knee hurts. I tried going heavy but my knee gave me excrutiating pain. So I used a lighter weight and did higher reps, tried to go heavier but couldn't. Couldn't be arsed for a cardio session and decided to stop the high rep bull ish and do some RDLs.
The RDLs were awesome, much better at them now that I have gone back to using double overhand on my regular DLs. I feel double overhand is more useful overall, and it doesn't promote imbalances or bicep tears.
I'm gonna send a video of me squatting to a well known strength coach and see whether he can figure out where I'm going wrong.
I'm finding it increasingly hard to work with all the eating and the lifting I do. I may have to put the PLing on hiatus, or at least cut down on some parts of it until I have my exams out the way. I'm much more interested in getting 3 As at A-Level than I am at getting an 120kg ATG olympic Squat.
I'd prefer to cut down, rather than eliminate it. As I will lose a fair amount of progress if I take 2 or more months off. I'm gonna think about how I can maintain my strength while strengthening my chances for exam success.
BengDogg
21-03-2005, 20:15
realistically do you need to stop training? training 3 times a week should only take up 3 hours of your time, studying can be fitted in also surely, dont neglect your studies but dont take 2 monts off cos you will be weak when you come back and it will depress you
I found that whilst revising I needed an outlet, and weights were great.
yup, i found, when in exams and that, the best release is a training session. You cant revise 24/7
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