Training summer 2011/12
-
7km run this afternoon, which took about 35 mins. A good run and got a good sweat up. One thing I can say about New Plymouth is that unlike Hamilton it doesnt matter which way you go to run you get stuck with hills, both up and down and hit a head wind atleast once.
-
1st Leg session of the week this morning, with my squat session. Tried to stay away from the weights belt today. I noticed that I lost a bit of top level strength but my endurance has improved since I started using the belt. Started off with 3 sets of 8 at 100, 100 and 120 for warm up, followed by 2 sets of 6 at 140 and 150, and 2 sets of 4 at 160. After doing the strength work I switched to a bit of endurance and finished the squats off with 4 sets of 10 at 135, 135, 140 and 140. The last couple sets at 140 had the legs burning. Finished the session off with some calf raises and 10-15 mins of core. Fun times
-
[QUOTE]yeah I think it is due to the quads being the strongest (over short intervals) muscle and the gluts being one of the largest they can help stimulate growth in the other areas? [/QUOTE]<br />
<br />
something like that TR.<br />
<br />
Good workout there Chubbs. Another workout I recall (from a magazine of course) was a Yank football 3 day workout. Can't remember the rep ranges, but ALL you did mon-wed-fri was, each day, bench, deadlift, squat. on day one the bench would be mega heavy, the other two exercises higher rep, lower weight, day 2 deadlift heavy, day 3 squat heavy. every second heavy bench day you would do heavy shoulder press instead. Something like that anyway!<br />
<br />
I'll also send you the bulgarian programme - that gives you massiv gains. Cyril and I have done in properly once - strength went through the roof. Intense, and you do need a partner who's as gung ho as you on this one. I have the programme filed away somewhere. Basic premise is you don't fuck around with warm ups, from your first set you are at your maximum weight. Once you get your head around that, you're sweet!! -
[quote name='BartMan']something like that TR.<br />
<br />
Good workout there Chubbs. Another workout I recall (from a magazine of course) was a Yank football 3 day workout. Can't remember the rep ranges, but ALL you did mon-wed-fri was, each day, bench, deadlift, squat. on day one the bench would be mega heavy, the other two exercises higher rep, lower weight, day 2 deadlift heavy, day 3 squat heavy. every second heavy bench day you would do heavy shoulder press instead. Something like that anyway!<br />
<br />
I'll also send you the bulgarian programme - that gives you massiv gains. Cyril and I have done in properly once - strength went through the roof. Intense, and you do need a partner who's as gung ho as you on this one. I have the programme filed away somewhere. Basic premise is you don't fuck around with warm ups, from your first set you are at your maximum weight. Once you get your head around that, you're sweet!![/QUOTE]<br />
<br />
Can you please send me Bulgarian again Bart? -
-
Bulgarian Programme<br />
<br />
Cyril and I did ramp 2. Meant to do them in order, and there is a ramp 3 which might have been 6 days I think - too much for us so I didn't keep them!<br />
<br />
Exercises - for each bodypart - can't bloody remember. But think the premis was just basics. So for legs we'd squat, chest we'd bench etc. <br />
<br />
[B][U]Bulgarian Programme Ramp 1 - Intermediate[/U][/B]<br />
<br />
[B][U]Week 1:[/U][/B]<br />
[B]Day 1: 2 minutes rest / 13-15 reps / 3 sets[/B]<br />
Back – Chest – Bicep – Calf.<br />
[B]Day 2: 2 minutes / 13-15 reps / 3 sets[/B]<br />
Delts – Triceps – Thighs – Abs<br />
[B]Day 3: 2 minutes / 10-12 reps / sets as specified[/B]<br />
Back x3 – Chest x3 – Thigh x3 – Delts x1 – Calves x2 – Bicep x1 – Tricep x1<br />
[B]Day 4: 2 minutes / 8-10 reps / sets as specified[/B]<br />
Thigh x3 – Chest x3 – Back x3 – Delts x1 – Calf x2 – Tricep x1 – Bicep x1<br />
<br />
[B][U]Week 2:[/U][/B]<br />
[B]Day 1: 90 seconds / 13-15 reps / 4 sets[/B]<br />
Back – Chest – Bicep – Calf.<br />
[B]Day 2: 90 seconds / 13-15 reps / 4 sets[/B]<br />
Delts – Triceps – Thighs – Abs<br />
[B]Day 3: 90 seconds / 10-12 reps / sets as specified[/B]<br />
Back x4 – Chest x4 – Thigh x4 – Delts x1 – Calves x2 – Bicep x1 – Tricep x1<br />
[B]Day 4: 90 seconds / 8-10 reps / sets as specified[/B]<br />
Thigh x4 – Chest x4 – Back x4 – Delts x1 – Calf x2 – Tricep x1 – Bicep x1<br />
<br />
[B][U]Week 3:[/U][/B]<br />
[B]Day 1: 90 seconds / 13-15 reps / 5 sets[/B]<br />
Back – Chest – Bicep – Calf.<br />
[B]Day 2: 90 seconds / 13-15 reps / 5 sets[/B]<br />
Delts – Triceps – Thighs – Abs<br />
[B]Day 3: 90 seconds / 10-12 reps / sets as specified[/B]<br />
Back x5 – Chest x5 – Thigh x5 – Delts x2 – Calves x2 – Bicep x1 – Tricep x1<br />
[B]Day 4: 90 seconds / 8-10 reps / sets as specified[/B]<br />
Thigh x5 – Chest x5 – Back x5 – Delts x2 – Calf x2 – Tricep x1 – Bicep x1<br />
<br />
[B][U]Week 4 / 5 / 6 – Super Growth[/U][/B]<br />
[B]Day 1: 3 minutes / 10-12 reps / 3 sets[/B]<br />
Back – Chest – Bicep – Calf.<br />
[B]Day 2: 3 minutes / 10-12 reps / 3 sets[/B]<br />
Delts – Triceps – Thighs – Abs<br />
[B]Day 3: 3 minutes / 8-10 reps / sets as specified[/B]<br />
Back x3 – Chest x3 – Thigh x3 – Delts x1 – Calves x2 – Bicep x1 – Tricep x1<br />
[B]Day 4: 3 minutes / 8-10 reps / sets as specified[/B]<br />
Thigh x3 – Chest x3 – Back x3 – Delts x1 – Calf x2 – Tricep x1 – Bicep x1<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
[B][U]Bulgarian Programme Ramp 2 - Intermediate[/U][/B]<br />
<br />
[B][U]Week 1:[/U][/B]<br />
[B]Day 1: 150 seconds rest / 13-15 reps / 3 sets[/B]<br />
Back – Chest – Thigh – Calf - Bicep<br />
[B]Day 2: 150 seconds / 13-15 reps / 3 sets[/B]<br />
Chest – Back – Thigh – Calf - Tricep<br />
[B]Day 3: 150 seconds / 10-12 reps / sets as specified[/B]<br />
Back x3 – Chest x3 – Thigh x3 – Delts x1 – Calves x2 – Bicep x1 – Tricep x1<br />
[B]Day 4: 150 seconds / 8-10 reps / sets as specified[/B]<br />
Thigh x3 – Chest x3 – Back x3 – Delts x1 – Calf x2 – Tricep x1 – Bicep x1<br />
<br />
[B][U]Week 2:[/U][/B]<br />
[B]Day 1: 90 seconds / 13-15 reps / 4 sets[/B]<br />
Back – Chest – Thigh – Calf - Bicep<br />
[B]Day 2: 90 seconds / 13-15 reps / 4 sets[/B]<br />
Chest – Back – Thigh – Calf - Tricep<br />
[B]Day 3: 90 seconds / 10-12 reps / sets as specified[/B]<br />
Thigh x3 – Chest x3 – Back x3 – Calf x2 – Delts x1 – Bicep x1 – Tricep x1<br />
[B]Day 4: 90 seconds / 8-10 reps / sets as specified[/B]<br />
Back x3 – Chest x3 – Thigh x3 – Calf x2 – Delts x1 – Tricep x1 – Bicep x1<br />
<br />
[B][U]Week 3:[/U][/B]<br />
[B]Day 1: 60 seconds / 13-15 reps / 4 sets[/B]<br />
Back – Chest – Thighs – Calf - Bicep<br />
[B]Day 2: 60 seconds / 13-15 reps / 5 sets[/B]<br />
Chest – Back – Thigh – Calf - Tricep<br />
[B]Day 3: 60 seconds / 10-12 reps / sets as specified[/B]<br />
Back x4 – Chest x4 – Thigh x4 – Calf x3 – Delts x2 – Tricep x1 – Bicep x1<br />
[B]Day 4: 60 seconds / 8-10 reps / sets as specified[/B]<br />
Thigh x4 – Chest x4 – Back x4 – Calf x3 – Delts x2 – Tricep x1 – Bicep x1<br />
<br />
[B][U]Week 4 / 5 / 6[/U][/B]<br />
[B]Day 1: 90 seconds / 13-15 reps / 4 sets[/B]<br />
Back – Chest – Bicep – Calf.<br />
[B]Day 2: 90 seconds / 13-15 reps / 4 sets[/B]<br />
Delts – Triceps – Thighs – Abs<br />
[B]Day 3: 90 seconds / 10-12 reps / sets as specified[/B]<br />
Back x4 – Chest x4 – Calf x2 – Tricep x1 – Bicep x1<br />
[B]Day 4: 90 seconds / 8-10 reps / sets as specified[/B]<br />
Thigh x4 – Chest x4 – Delts x2 – Calf x 2 – Tricep x1 – Bicep x1 -
[quote name='BartMan']I was doing sets of 15 at 120kg on the bench back then when we were doing this, good days. Cyril, think he was into the 140s...[/QUOTE]<br />
<br />
Shite good stuff. Did you warm up much before lifting? How heavy do you go firtst up? -
[quote name='BartMan']Those interval runs - ouch, but I reckon throw in some 400s too... ouch. Those are more sharpening up at the business end of the season distances. Endurance at the moment 800s, 400s, and even 200s. 200 are good on a track, as you can go as hard as you can over 200, then walk recovery 200 etc...[/QUOTE]<br />
<br />
I did athletics at school/uni and found the 400m training perfect for rugby fitness. I do 400m training 3 times a week, 10 x 400m on the 1.20 with 1.30 rest. I've tried to encourage teammates to do 400m training, but it's a killer and not much fun, but it gets you very fit! As well as this I do sprint training too, but the 400S are my main conditioning sessions. Doing longer runs 5km+ are fine for all round fitness, but it's probably better to stick to sprints and 400s/800s for your fitness. -
RB, warm up was a good yarn as we rode on the bike for 10 minutes, roll your shoulders a few times (as most front rowers fdo when told to stretch), and then into it. Hard to get your head around straight into as heavy as you can go from set 1, but that's what is wanted. Maybe throw in a press up or two as well...<br />
<br />
Every set you should aim to have the last rep as the last rep that you can do by yourself. You should be at the limit all the time - hence the need for someone to train with so you don't pin yourself to the bench when you fail!! and that is why often the second set and the third set, the weights will be down on your first set. Just smash yourself to pieces from the get go! To make it more exciting, when you fail, get your partner to lift the weight for you and do negatives until you hit the right rep range. That will though, KILL your next set!! but is pretty cool when you are doing your last sets of say 15, and you're still cranking out 100s on the bench! -
Got sent home from the gym today. Ive been doing a little bit of work with one of the trainers in the gym. After talking to him this morning half way through the session and he said that I had over trained myself over the last 6 weeks and need to have the week off to recharge. No weights, no conditioning nothing. Not quite what I was expecting.
-
You could work on stretching this week perhaps? I read that BBBT did about 2-3 stretch sessions a day and put a lot of his longevity down to it. Or as Bart says just get outside and relax. Could also be a good time to consult someone about kai?? if that is something on your to-do list.
-
Ive got to say after only half a day Im hating this. After what turned out to be a half arsed gym session and not doing my usual 1 hour spin class on a Tuesday night I feel like shit. And all because I didn't push as much on the bench as he thought I should. Ive got to say, since he started to sniff around and trying to get me to become a client of his that Im actually starting to lose the gains that I'ld gained over the last month or two. I understand that you need to give your body a rest, but I was also brought up with the training mindset that even if you are feeling tired and can't push your absolute heaviest you just push yourself as hard as you can and do the best you can.
-
But rest is really important - that's when muscles are repairing themselves and growing. I haven't got to the point of overtraining so I don't know how easy/hard it is to recognise. It's not so much about losing momentum as prepping yourself for the next stage. You'll be champing at the bit to get stuck in at the end of the week.
-
I did a 20 minute interval run on our new treadmill yesterday followed by a series of 400s at 15kph with 2.30mins rest between each set. Nearly killed me. Was still bright red and hour later. Also got my kegs back from a fitter welder mate who sealed them off for me after I filled them with wet sand. Trouble is one is to heavy to clean and press now. Gonna have to get stronger before I can hoist the bastard.
