JK vs BigRed
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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 -
Squat squat squattering....always a good start to the week when squats are involved.<br />
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First day of week 3 so low reps on the main lifts this week.<br />
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5mins on the bike as warmup and dam it was cold - took a while to get warm enough to visit the squat rack.<br />
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Squats - 10 x bar, 8 x 60kg and then 5/3/1 sets of 5 x 90kg, 3 x 102.5kg and then 3 x 115kg. Did another 3 x 115kg then dropped it back for 2 sets of 5 x 100kg. Finished with a couple of sets of10 @ 70kg nice and deep.<br />
Assistance work as usual was 4 sets of 12 rep hamstring curls and 4 sets of 15 rep on the standing calf raises. -
JK thats a pretty cool article and one I'm gonna take on board cos basically I am the kind of guy who wants to lift as heavy as possible while looking strong ( but not ridiculously so )<br />
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Personally I equate some of this sort of stuff to say Rene Ranger vs Rudi Wulf. Both look strong, both are strong. However I'd say that whilst Wulf is a bloody good tackle buster ( he seems better at this since his returns from France ) Ranger is better and whilst Ranger looks strong Wulf looks stronger ( if any of this makes sense, ie Wulf looks to have the bigger more ripped guns )<br />
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People do get a bit surprised when I say I can deadlift 215-220 but being pretty long in the back and arms can help supposedly. In terms of form I'd say it's probably not the best but I guess my reckoning is if I can do so and not be doubled over in agony the next day then I must be doing something right. -
Good one mate. I will prob try something similar soon but I'm gonna do another cycle of 5/3/1 first but this time without the added volume and instread do another 3 sets on the core lifts of 3-5 reps at a decent weight.<br />
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And yep hear what ya saying. The Wulf vs Ranger analogy makes perfect sense. Ranger has the strength but Wulf the physique. -
But in saying that Wulf ain't exactly Terry Wright in his play and Ranger don't quite look like Piri Weepu ie both are strong and look strong, just not the same ratio. Mortlock was another who whilst being a big munter played stronger than he looked....Sam Tuitupou was definitely an even more extreme case, how someone 85kg or whatever played like that was kinda freakish. Compare that to Rueben Thorne who despite being a sizable campaigner had a habit of falling over before the tackler had even hit him. <br />
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Keen to give this type of workout a go though, funny really, you feel "worked out" either way when doing weights but it is definitely a different kind of rooted that you feel after each type ie more sharp pain after lots of reps. -
Rigtio, chest day of week 3.<br />
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5 mins row nice and easy and then 2 sets of 20 pressups to get the chest pumping.<br />
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Bench press - 10 x bar, 10 x 40kg, then 5/3/1 sets of 5 x 60kg, 3 x 70kg and 3 x 77.5kg. Did another 3 x 77.5kg and then 3 sets of 10 at 60kg supersetted with DB flies.<br />
Assistance work was 4 sets of dumbell rows, 3 sets of tricep extensions and 3 sets of dips.<br />
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Lowlight of the morning was when my ear buds gave out on the right hand side so have had to order some new ones. Lasted me well there as use them 5 days a week in the gym and have had them for about 18months now. Good value for $30. -
we finish our chest off at the moment with 2 sets of 15 partial reps, just the bottom portion of the movement, blasted out as quick as you can. is good, you go great guns and then over about 2 reps you just drain the tank! you need a spotter on this one, as once you're done, you're DONE!
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Great workout this morning! Deadlifts and champions league...mean as.<br />
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1km row for warmup and then a few wide grip pullups. Nothing too strenuous but 3 sets of 5, 8, 8 to get things pumping.<br />
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Deadlifts - 10 x 70kg, 3 x 100kg and then 5/3/1 sets of 5 x 110kg, 3 x 125kg, and 5 x 140kg. Prob could have pushed out a few more reps on my last max set but instead of my usual high reps / lower weight sets that follow I planned to do a couple of heavier sets and nailed 3 x 150kg and 2 x 160kg which were both PBs for me. Never deadlifted that much before and felt great! Did a set of 8 x 100kg to finish. <br />
Assistance work - 3 sets of leg raises, 4 sets (10reps) of lat pull downs and 3 sets of hyper extensions. -
Friday - shoulders, biceps and abs...done and dusted<br />
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Running a bit late on time so only a 500m row this morning but good pace 1.40 so panting a bit straight away<br />
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Overhead press - 10 x bar, 10 x bar and then 5/3/1 sets of 5 x 35kg, 3 x 40kg and 3 x 45kg before another 10 x bar. Still see OHP as a real weak point so gonna focus on this alot more.<br />
Assistance work - 4 sets of 10 rep military press with each set supersetted with 10 pullups. The did the Friday abs class (usual stuff) before 4 sets of upright cable row and 4 sets of EZ bar bicep curls supersetted with some heavy as tricep push downs.<br />
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Pretty short workout but felt good. -
standing overhead press? I find I arch my back when I'm fatiguing, putting a slight bend in your knees can help you straighten out again.<br />
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Two things have helped my OHP - Arnie shoulder press and seated OHP (in a squat cage). The OHP in the cage lets you crank up the weight as it's just straight up and down. Arnie shoulder press is my fav shoulder exercise at the moment. Real easy to get the form right and I find you can load a bit more weight than the standard shoulder press with dumbbells.<br />
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Sounds like things are cranking along nicely mate - great work on those DL lifts! -
I do my dumbell press arnie style too mate. Probably should have written arnie press rather than military but meant that.<br />
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Will try the seated OHP - do you use smith machine or just raise up the squat safety bars and crank it up off them? I always have trouble getting the barbell up there in the first place, even with 45kg!
