JK vs BigRed
-
Arms and shoulders smashed........yeah boy!<br />
<br />
Always enjoy my friday workout. There is just something about it...<br />
<br />
5mins row and then straight in to it<br />
<br />
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 />
<br />
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 />
<br />
First day of week 3 so low reps on the main lifts this week.<br />
<br />
5mins on the bike as warmup and dam it was cold - took a while to get warm enough to visit the squat rack.<br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
5 mins row nice and easy and then 2 sets of 20 pressups to get the chest pumping.<br />
<br />
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 />
<br />
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!
-
Great workout this morning! Deadlifts and champions league...mean as.<br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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! -
ah! with the seated one I use the rack that has the bar on sliders (for lack of a better explanation). Is that a smith machine? slide the seat into is and get stuck in. Not having to stabilise it makes a big difference - you can concentrate on the lift plus you can bail out easily! and safely lol
-
SOunds like the smith machine - the barbell is basically guided and on a fixed plane. Its pretty shit for most things due to the path not being natural (ie for squats, bench etc) but not bad for doing shoulder press from what I hear. Might be a good way of upping the weight
-
Very flat legs workout this morning. Just couldnt get in to it and struggled with some fair easy weights...<br />
<br />
Warmup 5mins on the bike. Felt sufficent.<br />
<br />
Squats - 10 x bar, 8 x 60kg, 5 x 82.5, 5 x 95 and 5 x 107.5kg -was supposed to be max reps on the last set there and 5 was all that was there <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/mad.png' class='bbc_emoticon' alt=':mad1:' /><br />
Leg press - 4 sets of 12 at 140, 160, 160, 160<br />
Hamstring curls - 4 sets of 10 at 48kg<br />
Standing calf raises - 3 sets of 15 at 102kg<br />
<br />
Hopefully just one of those days. -
Right day 2 of 3rd cycle of 5/3/1 and it was chest/tri day<br />
<br />
Standard warmup of 1000m row and stretches.<br />
<br />
Bench - 10 x bar, 5 x 50kg and then 5/3/1 sets of 5 x 57.5kg, 5 x 65kg and 5 x 72.5kg. Was supposed to go max reps on last set but kinda just forgot so did another set of 5. No extra volume on this cycle for flat bench.<br />
Assistance work - 4 sets of 10 reps close grip incline bench, 3 sets of DB flies, 4 sets of 10 one arm DB rows, 3 sets of dips (12reps, 12reps, 10reps...struggled on the last).<br />
<br />
Day off tomorrow as gyms closed but gonna go for an early fish and then work in the garden in the arvo so a bit of light exercise anyway. -
Deadlift thursday....my favourite day of the week.<br />
<br />
500m row this morning at light pace for warmup and then 3 sets of widegrip pullups 6, 8 and 8 reps.<br />
<br />
Deadlifts - 10 x 70kg and then my 5/3/1 sets of 5 x 100kg, 5 x 115kg and 5 x 130kg. Did a couple of heavier lifts after at 3 x 150kg and 2 sets of 2 at 160kg. Felt good but not as good as last week did.<br />
Assistance work - 3 sets of leg raises, 4 sets (10reps) of lat pull downs, 3 sets of hyper extensions and 3 sets of upright rows. I used to do my upright rows on fridays (shoulders/arms/abs) day but they seem to fit better (as assistance work) on my deadlifts day. Also gives me more time on Friday mornings to increase the scope of my arms work from just biceps to also include some triceps work so I end up hitting them tris twice a week.<br />
<br />
Still unsure how long I will continue with this 5/3/1 training. Getting good progress on deads and ok progress on OHP and bench but my squats are struggling. I've tried to changed things up a bit this cycle with cutting out alot of volume work on the core lifts. Maybe one more cycle after this and then return to some sort of 4 day split. Hmmm
