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Thread: Ripping the Heads off Lions

  1. #1
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    Default Ripping the Heads off Lions

    :039:
    Background.. quite a noob in some respects, have been training properly about a year, before that it was mainly about losing my guiness gut. Untill recently i have been all about bodybuilding, but have recently taken a liking to more strength based training and strongman work. I work on a three day split and this alternates between a 90% effort and ME week. However, atm the ME week is not completely ME, i have no spotter and power rack so can only go ME on DL really. Second problem is income, im studying so money usually goes on train fares and food( ) so plates for my barbell are limited to a max 145 until i get a spare 40 bucks to increase the weight available. Dumbells also max at 32.5.

    Training is ideally meant to take place on M,W,F, but i get loads of coursework so this may differ each week.

    Anyway, here is my routine...(feel free to coment)...


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    Default Re: Appetite for Construction.

    i like that routine, how do you find your recovery is, what with you hitting all the big exercises like that

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    Default Re: Appetite for Construction.

    Yeah, I was thinking that looked quite tough, especially deadlifts as 4th exercise on one of the days. Good for you though if you can take it and recover from it.
    Cheers, Ian.

    My training vids

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    Default Re: Appetite for Construction.

    well appart from a rotten man flu right now, its alright, all my other routines have been really BB related and i never felt challenged. my recoverys pretty good, i eat like a horse, although it allows me to recover, i retain loadsa bodyfat in the process :mad: . Also atm i get shit loads of sleep because no-one wants to employ me on my day off from uni, something about no experience .

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    Default Re: Appetite for Construction.

    What's your BW and PBs like?
    Cheers, Ian.

    My training vids

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    Default Re: Appetite for Construction.

    What's the goal of your training?

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    Default Re: Appetite for Construction.

    BW atm is 210lbs and PB's are low... 110 BP, 145 DL, 120 SQ, as i said though i've got no racks or anything, and ive been trapped once under a BP, dont wana do that again. Goals are to retain my shape (although its masked by flumpy skin) and improve my strength 10 fold.
    basically to get ****ing strong and have a laugh whilst doing it, once some money comes in i'd like to get a rack and some strongman stuff.
    i do wana lose some bodyfat too, but i think thats simply done by watching what i eat....oh and to get a huuuge yoke!!

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    Default Re: Appetite for Construction.

    Nice journal name

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    Default Re: Appetite for Construction.

    How are you doing your squats and GMs without a rack?
    Cheers, Ian.

    My training vids

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    Default Re: Appetite for Construction.

    Good stuff.

    How you do define 90% effort? Is this 90% of your 1RM? If so that might be a bit much when doing a full-body routine 3X a week. Would certainly kill me :070:

    Best of luck mate :039:

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    Default Re: Appetite for Construction.

    well i bought a marcy sort of multi gym that has a lowest height at full BP ROM, use that to take the position the weight but obviously if i were to fail on the bench i'd be trapped and i'd hate to think what could happen if i failed on the squat. i've only been doing GM's for about a month so the weight isn't to substantial yet, but once a heavy weight is reached i'll prob lay off the weight increments and increase the sets/reps.

    90% is defined as 90% 1RM, what would be a better percentage, i thought this to be to high, i work up to this mind
    ie. last weeks 90% SQ... 20x3, 60x3, 90x3, 100x3, 107.5x3.
    thanks for all the input guys

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    Default Re: Appetite for Construction.

    Regards the bench press,have you thought about using some saw horses as "spotters?".Its what I use when I bench and think I might fail on one...they go for about 20 a pair if you hunt around,although I got mine cheaper from Lidl.The ones I got hold up to 100kg each side which is plenty,if they can hold 200kg thats WAY more than I can bench...I'd be happy with 1/2 that.... :-(


    Just measure up to allow for them being tall enough to take the weight off your chest if you fail.Plus you can use some of them for dips too.
    Cave ne ante ullas catapultas ambules.

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    Default Re: Appetite for Construction.

    If you can triple 90% 1RM (regularly) I would say you aren't trying very hard on the 1RM testing
    Last edited by HardcoreSportsTraining; 09-02-2007 at 12:42.
    If I melt dry ice, can I swim without getting wet?
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    Default Re: Appetite for Construction.

    You reckon? I've always found 90% 1rm to be just about bang on my 3rm on most exercises

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    Default Re: Appetite for Construction.

    And you can achieve your 3 rep MAX regularly in training?
    If I melt dry ice, can I swim without getting wet?
    Website: www.hardcoresportstraining.co.uk
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    Default Re: Appetite for Construction.

    Obviously not.

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    Default Re: Appetite for Construction.

    Rock on, then we'd be right in thinking lower the figure to maybe 80% for training, unless a total beginner?
    If I melt dry ice, can I swim without getting wet?
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    Default Re: Appetite for Construction.

    well i don't feel that is my three rep max, but the thing is i cant increase the weight on the dead (out of plates), and have no spot. i think i could manage more but dont want the risk of my head rolling on the floor or my ribs being crushed. i see what your saying though, would 80% be better?
    with my BP i never tend to go 90% anyway unless im training with someone, my gym is in my grandmothers garage so its not like shes gonna lift it off me.

    ...80% it is.

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    Default Re: Appetite for Construction.

    Yup. I just thought you were arguing the possiblity of 3rm's at 90%. I agree week in week out that's too high. Although I'm no fan of percentages anyway. But i would last two weeks at best hitting true 3rm's on any major exercise

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    Default Re: Appetite for Construction.

    What do you mean by 4x5-3-3-1? Do you mean a weight where each of those sets is the maximum amount of reps you can manage? On a whole I like the routine, my only reservations are the deadlifting twice a week, but you may be able to recover from that better than I would, and potentially the set rep scheme if I understand it correctly

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