JK vs BigRed
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Slept in yesterday due to a late night working. Meant it was the first planned gym session I've missed all year. Felt pretty flat all day at work as aresult.<br />
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Continued the deload this monring with some light assed deadlifts of 70, 80 and 90kg....beast mode enabled...NOT!!!<br />
Did 3 sets of leg raises, 5 sets of 6 wide grip pullups and 3 sets of hyper extensions. All very easy going.<br />
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My bloody elbow is still giving me real grief. Not impressed. -
Wooo last day of deload DONE AND DUSTED!!<br />
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5mins row, a few stretches and then 3 sets of overhead press with a [size=2]massive[/size] 30kg (including the bar!)<br />
Did a few sets of t-bar rows, bicep curls and also joined the abs class to finish my least exciting and exhaustive week of training for a very long time.....next! -
Short week with easter coming up so decided to get in to the gym today to kick off cycle 2. Had the last week off with the deload so was raring to get in to it.<br />
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So today was my usual Monday = squats day. And am empty gym so no complaints about me hogging one of the squat racks for 30mins! Joy!<br />
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10mins on the bike as warmup. Great to have no time pressures compared to working out before work.<br />
Squats - 10 x bar, 8 x 60kg and then 5/3/1 sets of 5 x 80kg,5 x 90kg and 9 x 102.5kg. Then the volume which I just love - 5 sets of 10 @ 70kg with max of 1 min rest between sets<br />
Assistance work today was 4 sets of 12 rep hamstring curls and 4 sets of 15 on the standing calf raises. Jumped back on the bike for 10mins at the end and did some stetches as I suspect I will be sore tomorrow. -
Suspicion confirmed - quads and glutes really feeling it. 10 sets of squats will do that to ya though.<br />
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Bench day today so easy 5mins row and a few pressups as warmup.<br />
Bench - 10 x bar, 8 x 50kg, then 5/3/1 sets of 5 x 52.5, 5 x 60, 9 x 67.5 and then 4 sets of 10 @ 50kg supersetted with sets of 12 dumbell flies<br />
Assistance work today was 4 sets of 10 on the 1 arm DB rows and 4 sets of 12 dips. -
Bro that is some high volume training!! That's like 107 reps!! (if my math is correct) That is hardcore ha ha<br />
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I hope you see some rapid gains doing work like that -
107 reps for what? I think did 87 for squats yesterday. First set or two is pretty light though so ya dont really feel those. The working sets are good and I enjoy those. But its the last 5 sets which although are light, that kill ya. Its the 10 reps and then 1min rest and then repeat!<br />
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It's supposed to be a good programme. Wendlers very well known in powerlifiting and the 5/3/1 programme seems to continue to grow in popularity. The additional 5 sets of 10 at 50% 1RM is from his Boring But Big programme. Seems a good combo with the 5/3/1 as you get some good heavy lifts early and then the volume to follow. I like it. -
Did cardio yesterday as planned but felt shit as. Have had a bit of a cold and been trying to power through but it took its toll on me so went home for a day off of rest. Full nights sleep and felt alright this morning (so far!).<br />
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Deadlifts day today. 5mins row and squads still feeling it from Sunday....major DOMS!<br />
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Deadlifts - 10 x 70, 5 x 80kg as warmup and then 5/3/1 sets of 5 x 97.5kg, 5 x 110kg, 9 x 122.5kg and then another 3 sets of 10 of 90kg to finish. Could have cranked more than 9 on my max reps set but taking things easy as first week back in to heavier deadlifting. Didnt bother with straps.<br />
Assistance work for the day was 3 sets of leg raises, 4 sets of lat pulldowns and 4 sets of hyper extensions. -
Final day of week 1 cycle 2.<br />
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Felt shithouse as soon as I got to the gym (something didnt agree with my gut....glad it wasnt squats day!).<br />
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5mins row and then in to it.<br />
Overhead press - 10 x bar as warmup and then 5 x 30, 5 x 35 and 8 x 40kg. Followed up with 4 sets of 10 DB press supersetted with sets of 10 pullups.....nearly killed me! Almost spewed twice and had to really sit down between sets. Drank alot of water. Felt rough!<br />
Moved on to t-bar rows (4 sets of 10) before needing another rest so did some abs work before completing my workout with 4 sets of EZ bar bicep curls supersetted with tricep extensions. Was keen to do dips but couldnâ€
t handle it as needed to visit the toilet again. Stink as! -
Easter Sunday Squat Spectacular<br />
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Took advantage of the gym being open and as expected dead empty to set up camp in the squat rack to kick off week 2.<br />
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Did the usual 5 mins on the spin bike and a few stretches to warm up.<br />
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Squats - 10 x bar, 8 x 60kg and then 5/3/1 sets of 5 x 85kg,5 x 95kg and the struggled thru to only 5 x 107.5kg. Then the volume with another 5 sets of 10 @ 70kg with max of 1 min rest between sets. Gassed but felt easier than last week.<br />
Assistance work today was 4 sets of 12 rep hamstring curls and 4 sets of 15 on the standing calf raises. Did 4 sets of 21s to finished as felt like my arms needed some love.<br />
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Off fishing tomorrow with a walk of 1 hour each way so hoping the legs pull up alright in the morning!<br /> -
Great days fishing yesterday and the long walk and climb did wonders on the legs and although the quads felt a bit tight on the final descent last night they are abosolutely fine this morning. Must mean I didnt squat hard enough on Sunday!<br />
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Anyway, today was bench day so an easy 5mins row and a few pressups as warmup.<br />
Bench - 10 x bar, 8 x 40kg, then 5/3/1 sets of 3 x 55kg, 3 x 65, 4 x 72.5 and then 4 sets of 10 @ 55kg supersetted with sets of 12 dumbell flies<br />
Assistance work as usual was 4 sets of 10 on the 1 arm DB rows and 4 sets of 12 dips. -
Cardio yesterday - 30mins on the cross trainer and then abs work....ho hum!<br />
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Deadlifts today wooohoo. 1000m row as warmup at a very leisurely pace (took me just over 4mins!)<br />
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Deadlifts - 10 x 70, 5 x 90kg as warmup and then 5/3/1 sets of 3 x 102.5kg, 3 x 115kg, 8 x 130kg and then another 3 sets of 10 of 100kg to finish. Looking forward to next week where I get so see how many reps I can crank at 140kg and I'm hoping can bust the magic 10.<br />
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Assistance work for the day was 3 sets of leg raises, 4 sets of lat pulldowns,4 sets of hyper extensions and 3 sets of T-bar rows. -
JK, I've been doing lot of reading about DL's of late. I've found it interesting reading the volumes that you hit with your DL's. I reckon this article could be worth a read: [url="http://www.dragondoor.com/articles/train-your-deadlift-for-your-body-type-and-watch-your-strength-explode/default.aspx"]http://www.dragondoor.com/articles/train-your-deadlift-for-your-body-type-and-watch-your-strength-explode/default.aspx[/url]<br />
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With big movement exercises I've defintely seem improvement taper off when you hit higher volumes. That's my personal experience though and that article does talk about how different people respond to different training approaches.<br />
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If your goal is to lift heavier perhaps reducing the target reps will help you push along faster? I approach my bench/squats in a similar fashion but treat DL's a bit different. I do a 3 sets of 6 reps for squats and bench so I need to be able to push that max weight set for 6 reps. It certainly slows down how fast I add weight - it's one thing to add 5, 10, or even 20kg to a lift if you are doing multiple reps!<br />
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But for DL's I lower the reps as I increase weight (partly due to grip and wanting to maintain form). I warm up with kettlebells then aim for 4-5 sets of DL's. 4-6 reps as I work up to 1-2 reps for the heavier sets. I haven't quite managed that in recent workouts while I try and get back up to speed - but once I'm feeling good again that's how I'll attack it! -
Cheers for that mate. Good article. Quite insightful.<br />
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My goal isn't so much to shift as much weight as possible ie heavier as I'm not a power lifter. I'm definitely not a body builder either but I'm am more focussed in this area - shape and size first and then strength would probably be my priorities.<br />
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For my current programme I need to keep the working sets in line with the requirements of 5/3/1 (which is in fact a powerlifting programme so strength focussed) so will either be 5 or 3 reps for the first two sets and then a max reps for the last set which will be between 5 and 10reps based on the % if 1RM weight i'm lifting that week. The additional volume though is probably something I could drop back slightly, especially on deads. For Bench and squat I'm doing 4 or 5 extra sets of high reps which is based on Wenders Boring But Big Programme but I don't like the idea so much on deads and only do 3 extra sets and even that is a lot. I could actually replace these with some low rep heavier lifts. I don't think 2 or 3 heavy sets of 1-3 reps would do me any harm and would certainly appeal to me more for deadlifts rather than 3 sets of higher volume.<br />
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Btw, had a form check this morning and bobby reckons was looking all good. Gives me some peace of mind if I do want to start ramping the weights up a bit more. -
sweet as <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' /><br />
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I guess we have to take it with a grain of salt as everyone has 'the' way to approach lifting etc. But the more you read the broader understanding you get - and there are always common themes.<br />
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Checking on form is a good idea. Lots of sites/articles talk about doing a review once every couple of months to make sure you haven't slipped into bad habits. Really impt as you progress to heavier weights too.<br />
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I'm chasing 200 1RM in both squat and DL - a looooong way off but getting there is the 'fun' part lol! I just don't want to reach those goals with awful form or even worse injure myself. It's got to be functional strength too, not to have big guns (although that is cool!) or be super ripped. I like being able to be active, pick stuff up and not worry about breaking myself. -
apparently tilting your head back keeps your back straight - if you drop your chin you are more likely to collapse through the back. Just like in the scrum - if you keep your eyes up then you back would stay straight!!
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Arms and shoulders smashed........yeah boy!<br />
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Always enjoy my friday workout. There is just something about it...<br />
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5mins row and then straight in to it<br />
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OHP (barbell) - 10 x bar, 10 x bar then 3 x 35kg, 3 x 40kg and 5 x 45kg, 10 x bar<br />
Assistance work was more OHP but this time dumbell and super setted with chinups (so narrow grip) 4 sets of 10 there.<br />
Then joined the abs class for 10mins of ab destruction - crunches, some twisty crunch things, reverse crunches, some weird hold, and prone holds.<br />
Back to the weights and 3 sets of 8 heavy DB bicep curls (seated) supersetted with tricep extensions. Then ez bar bicep curls (2 sets wide grip, 2 sets narrow grip) super setted with tricep pull downs. And 2 sets of dips to finished. Arms are raging... -
Oh yeah, found this article last night http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html<br />
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Looks a good combo of power lifting and hypertrophy emphasis
