MN5's 2010 get ripped plan
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Doing the right exercises sure makes a difference eh.<br />
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I worked out for 3 years at uni (and thought i was going pretty hard out lol) got up to 85kg and felt good but never ever did any squats or deadlifts and never benched over 60kg. <br />
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Then during 2 years in the UK I got back in to it but again no squats, deadlifts or actually even any benchpress.<br />
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Now I have been working out again for just over 6 months and have focussed om compound exercises especially those above plus simple (but so effective) stuff like pullups, press ups and rows. The progress I have seen over the last 6 months is more than I saw during 3 years of working out at uni! Seems such a waste of time!!<br />
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Must say, I am also eating alot better now and actually understanding things a whole lote more. Not just lifting weights. -
Pissing round in the lounge going a bit stir crazy with the family due to the arctic conditions I persuaded MN5 jr the older ( 3 yrs old ) to hop on my back for some clap push ups. The extra resistance was tough, managed about 8 before he slipped and his jaw hit the back of my head, a few tears....sorry mate, you'll be ok. The two of us also decided on a mad hike up Wellys hills in the sub zero temperatures, the wind, sleet and general freezingness kept us moving at a nice quick rate ! <br />
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Sunday consisted of some deadlifts. Busted out three ( spaced apart ) reps of 210kg and was seeing some nice stars after that ! the 4th rep ( I think I waited about 3 or so minutes between each one ) didn't go up, stink ! Pretty happy as I don't think I've ever lifted that much though....215kg is the target for the end of August I think..... -
[quote name='JK']Man 210kg is a mean lift. I haven't tried getting in to this one rep max sort of stuff. May do oneday.<br />
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Doing sets of 8 at 130kg at the mo so unsure what my 1 rep max would be - maybe 150kg?[/QUOTE]<br />
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You'd be surprised dude. I'd put it at 165-170 maybe according to this.....<br />
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[URL]http://www.muscleandstrength.com/tools/bench-press-calculator.html[/URL]<br />
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I say possibly 170 cos when you do your 8 reps maybe you have another one if you really push yourself ? This calculator is pretty damn accurate.... <br />
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Deadlifting double your bodyweight should be an attainable goal for most people I reckon. 2.5x is my goal one day which would be 250 give or take, don't think I could even budge that right now ! -
Cheers for the link. Looks like 165 like you said. Yep can do another rep i reckon so maybe more. I usually do 12 of 70kg as warmup and then 3 sets of 8 followed by a dropset at 70kg again for 10 reps.<br />
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However I note that is for bench - can I approximater for other lifts?<br />
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If so then squat 1 RMP is projected at 150kg. Not keen to try that though. Deadlifts sure as if I cant lift it well its not going too high. Squats - gotta start high...can only go down! -
[quote name='JK']Cheers for the link. Looks like 165 like you said. Yep can do another rep i reckon so maybe more. I usually do 12 of 70kg as warmup and then 3 sets of 8 followed by a dropset at 70kg again for 10 reps.<br />
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However I note that is for bench - can I approximater for other lifts?<br />
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If so then squat 1 RMP is projected at 150kg. Not keen to try that though. Deadlifts sure as if I cant lift it well its not going too high. Squats - gotta start high...can only go down![/QUOTE]<br />
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Sure can, works on percentages, I used it for push press a couple of weeks ago for example. even "smaller" lifts like skullcrushers and curls.<br />
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If you try your deadlift one rep max and fail all you're gonna do is.....not lift it. But yeah as you say not wise with squats until you're confident or have a good spotter handy ! -
Yeah there are definitely some exercises that you really want a spotter for!! I checked out that calculator and it was spot on for my bench 1RM, not keen (at this point) to try the squat 1RM = 180kg!! good chance of a turtles head if I give that a crack lol.<br />
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Ugh that bar just squished that guys face. I wouldn't be stepping up to spot for a guy lifting that weight unless I knew exactly what was going down! talk about missing in action.<br />
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210kg! that is a mean lift bro and for 3 as well! that is without straps aye? if so be careful holding your beers and little nippers hands! you've got the Hulk grip! -
[quote name='Kirwan']Oh christ, what a link! Did the guy live?[/QUOTE]<br />
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I reckon, impossible not to be a bit squeamish looking at that. Given the guy was lifting about 2 hundred kg OOOOOOOOOO that's gotta hurt !<br />
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Yeah no straps Paeks, was not fucken easy let me tell you, hands are still feeling a bit knarly and not knarly in a skateboarding way. -
Interesting weekend. After a big night drinking on friday the wife got me working in the garden removing some weeds and trees. We sawed a few back and I took a look at one of the trees and decided to utilise my deadlifting ability to rip it out of the ground ( and probably hold it high and yell in triumph ). Long story short I backed myself to show it who was boss. I bent down, heaved with all my might and "arrrrrrgggggggggghhhhhhhhhhhh". Strained something and the fucken tree didn't move an inch. I had to dig down about a foot to remove the roots and the whole operation took me ages, I wasn't about to let it beat me though. Goes to show you can never judge a book by its cover and all week I have been too sore to do any weights. Devestating.
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Tree stump removal requires an Axe imo - preferably someone else's in case you blunt the blade too much!! you dig away to expose the main tap root/s and wail away on em with the Axe - then utilise brutal man force to rip that stump out of the ground.
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[quote name='Paekakboyz']Tree stump removal requires an Axe imo - preferably someone else's in case you blunt the blade too much!! you dig away to expose the main tap root/s and wail away on em with the Axe - then utilise brutal man force to rip that stump out of the ground.[/QUOTE]<br />
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Yeah I just got the order wrong and misjudged how easy it would be to rip out. Even the Hulk may have struggled on this one. I didn't have an axe but had a spade which did the trick eventually.
