JK vs BigRed
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<p>Man, seems like a few of us are having those mid year twinges and niggles. That's the learning curve when you want to increase weight and intensity aye - a fine balance!</p>
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<p>Yea seems that way doesnt it. Could be due to getting colder of just due to not really having a break since xmas. </p>
<p> </p>
<p>Good cardio, mobility and abs session today.</p>
<p> </p>
<p>30mins on the bike at approx 100rpm, resistance low to moderate.</p>
<p>Mobility work was rubber bands work today on ankles, hips and shoulders. Finished with foam roll.</p>
<p>Abs work was hanging leg raises (3 sets normal, 2 sets twist) and swiss ball crunches (3 sets)</p>
<p> </p>
<p>Feeling good</p> -
<p>Ended up doing Legs and Arms today - anabolic friday!</p>
<p> </p>
<p>Warmup was 5mins ride, 1 min vibe in squat position, a roll out and mobility stretches then about 30-40 reps of light leg extensions</p>
<p> </p>
<p>Squats - a few sets of just bar then 10x60kg, 10x100, 10x120, 8x130, 6x150, 6x150, 15x100, 15x100, 15x100</p>
<p>SL deads - 15x50kg, 15x50, 15x50 (supersetted these late in the squats)</p>
<p>Weighted chin ups (hands facing) - 20reps, +15kg x 10 reps, +25kg x 6, x6 reps, then 15 unweighted.</p>
<p>Tricep rope pushdowns - 20x44kg, 15x50, 12x56, 10x62</p>
<p>Single arm cable curls - 15x20kg, 10x26, 12x23</p>
<p>Skullcrushers - 20x27kg, 12x32, 12x32</p>
<p>Rope cable curls - 10x38, 12x38, 10x44, 6x50 dropset --> 10x26, 8x38 dropset --> 10x20 each supersetted with 10-15 reps of dips.</p> -
<p>Dang boy, that's some nice work on squats. Repping 150+ at your bodyweight is a mean as :good1:</p>
<p> </p>
<p>Are your hammies pinging after squats and the SL deads? ha ha I wouldn't be surprised!</p> -
<p>Decided to roll back in to PHAT a week early. So 4 weeks of this before I go away for work and cut back on the training for a couple of weeks. Got some real niggles at the moment and this morning it took me ages to get the right elbow joint function ok. Even then, not that comfortable with the pressing actions so kept weights low.</p>
<p> </p>
<p>Upper body heavy today</p>
<p>DB bench - 15x27.5kg/side, 12x30, 10x32.5, 10x32.5, 10x32.5</p>
<p>DB row - 15x27.5kg/side, 12x30, 10x32.5, 10x32.5, 10x32.5<br>
Incline DB press - 12x27.5kg/side, 15x25</p>
<p>Seated row - 15x54kg, 20x48</p>
<p>Dips - plus 20kg x 12, 12, 12 reps<br>
Pull-ups - 3 sets of 12 (no weight added)<br>
BB overhead press - 12x35kg, 8x45, 8x45, 8x45, 12x35 with last 3 sets superset with kettlebell shurgs 15x24kg/side<br>
Strict BB curls - 3 sets of 12 @ 32kg<br>
Decline DB extensions - 15x10kg/side, 12x12.5, 12x12.5</p> -
<p>Legsssssssss</p>
<p> </p>
<p> </p>
<p>Warmup was 5mins ride, 1 min vibration machine, rollout and mobility then 20-30 reps of 30kg/side of leg extensions</p>
<p>Squats - 15xbar, 10x60kg, 10x100, 5x130, 8x130, 10x130, 15x100, 20x100</p>
<p>Leg press - 20x160kg, 15x200, 15x200, 15x200, 30x120</p>
<p>Seated leg curls - 15x72kg, 15x78, 15x78</p>
<p>Lying leg curls - dropset 1) 6x42kg --> 6x36 --> 6x30, dropset 2) 6x42 --> 6x36 --> 10x24</p>
<p>Standing calf raises - 15x130, 15x130, 15x130, 15x130</p>
<p>Leg extensions - 50 reps /side x 36kg</p>
<p> </p>
<p>Finished with a few more mins on the bike, 1 min vibration and more rolling.</p>
<p> </p>
<p>Good session. Felt pretty poked at times as not used to the intensity</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="580830" data-time="1463688552">
<div>
<p>Ended up doing Legs and Arms today - anabolic friday!</p>
<p> </p>
<p>Warmup was 5mins ride, 1 min vibe in squat position, a roll out and mobility stretches then about 30-40 reps of light leg extensions</p>
<p> </p>
<p>Squats - a few sets of just bar then 10x60kg, 10x100, 10x120, 8x130, 6x150, 6x150, 15x100, 15x100, 15x100</p>
<p>SL deads - 15x50kg, 15x50, 15x50 (supersetted these late in the squats)</p>
<p><strong>Weighted chin ups (hands facing) - 20reps, +15kg x 10 reps, +25kg x 6, x6 reps, then 15 unweighted.</strong></p>
<p>Tricep rope pushdowns - 20x44kg, 15x50, 12x56, 10x62</p>
<p>Single arm cable curls - 15x20kg, 10x26, 12x23</p>
<p>Skullcrushers - 20x27kg, 12x32, 12x32</p>
<p>Rope cable curls - 10x38, 12x38, 10x44, 6x50 dropset --> 10x26, 8x38 dropset --> 10x20 each supersetted with 10-15 reps of dips.</p>
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<p> </p>
<p>Grrrrrrrr, beat me to it.</p>
<p> </p>
<p>I still win though cos I'm heavier :knuppel:</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="582096" data-time="1464050851">
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<p>You will get there. Reckon I could do 30 unweighted</p>
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<p>Whoa ! Turn it up ! as said in the other thread I can do 16 unweighted at 104-105kg. I will definitely get to 20, any more is a bonus :good:</p> -
How much do you weight JK? <br>
30 is fucken much at any weight. <br><br>
We were having a 'off-road' running training with the rugby team and at the end stopped to do chins 3x max and the oldest guy in our team hit 34(his age) on the first set and then 20 twice I think. He weighs around 73-75kg. -
<blockquote class="ipsBlockquote" data-author="saulityvi" data-cid="582252" data-time="1464085108">
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<p>How much do you weight JK?<br>
30 is fucken much at any weight.<br><br>
We were having a 'off-road' running training with the rugby team and at the end stopped to do chins 3x max and the oldest guy in our team hit 34(his age) on the first set and then 20 twice I think. He weighs around 73-75kg.</p>
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<p> </p>
<p>Fine effort for sure but as Paeks mentioned definitely easier for those who are lighter. It's still "weight x reps" afterall.....</p>
<p> </p>
<p>This calculator only goes to 20 reps but I find it pretty accurate, a bloke doing 20 reps at 75kg is about the same as me or Paeks doing 5 reps at ( ahem ) 105kg or so......( fat fluffybunnies :whistle: )</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="582256" data-time="1464087781"><p>Fine effort for sure but as Paeks mentioned definitely easier for those who are lighter. It's still "weight x reps" afterall.....<br><br>
This calculator only goes to 20 reps but I find it pretty accurate, a bloke doing 20 reps at 75kg is about the same as me or Paeks doing 5 reps at ( ahem ) 105kg or so......( fat fluffybunnys :whistle: )</p></blockquote>
So its even more for me at about 110kg :hi: -
<blockquote class="ipsBlockquote" data-author="saulityvi" data-cid="582258" data-time="1464088470">
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<p>So its even more for me at about 110kg :hi:</p>
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<p> </p>
<p>Yep but apparently 13 and over puts ya in the "excellent" category no matter the weight.</p> -
<blockquote class="ipsBlockquote" data-author="saulityvi" data-cid="582252" data-time="1464085108">
<div>
<p>How much do you weight JK?<br>
30 is fucken much at any weight.<br><br>
We were having a 'off-road' running training with the rugby team and at the end stopped to do chins 3x max and the oldest guy in our team hit 34(his age) on the first set and then 20 twice I think. He weighs around 73-75kg.</p>
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<p> </p>
<p>Pretty much 80kg on the dot mate.</p>
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<p>And not sure you can directly compare adding 30kg weight to me vs someone who ways say 110kg. You would hope they had a bit more muscle than me and not just dead weight like the 30kg I added</p> -
<p>Today was back and shoulders. Love training shoulders, but back bores me.</p>
<p> </p>
<p>Lat pulldowns - 20x54kg, 15x60, 10x66</p>
<p>BB rows - 20x40kg, 15x50, 10x55</p>
<p>Hyperextensions - 20 reps, +10kg x 15, 15 reps</p>
<p>Straight arm pulldowns - 20x44kg, 15x50, 12x56</p>
<p>Closegrip pulldowns - 20x54kg, 15x60</p>
<p>Cable lat raises - 20x5kg, 15x8, 15x8</p>
<p>BB upright rows - 20x30kg, 15x35, 10x40, 10x40 dropset --> 10x35</p>
<p>DB lat raises triple dropsets - 10x10kg/side --> 10x7.5 --> 10x5 X 3 sets</p>
<p>DB overhead press giant sets - 10x10kg/side --> 10x12.5 --> 10x15 --> 10x17.5 --> 8x20 (30secs rest) --> 10x17.5 --> 10x15 --> 10x12.5 --> 10x10 X 2 sets (these are just killer!)</p>
<p>Cable front raises - 10x26kg, 15x20, 20x14</p>
<p>Cable shrugs - 15x72, 15x78, 12x84, 12x84</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="582278" data-time="1464121062">
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<p>Pretty much 80kg on the dot mate.</p>
<p> </p>
<p>And not sure you can directly compare adding 30kg weight to me vs someone who ways say 110kg. You would hope they had a bit more muscle than me and not just dead weight like the 30kg I added</p>
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<p> </p>
<p>I suppose it is relative to some degree, that bloke who plays the mountain in GOT is a good example. At his weight even if he managed only a few reps ( I'd estimate at least 10 ) that still makes him a fuckload stronger than any of us.</p> -
<p>I think that just shows you are a beast JK!!</p>
<p> </p>
<p>In my training experience there are fuckers :whistle: (I mean GC's ) like JK floating around... dudes with really good power/weight who can dominate body-weight and weighted exercises. Sure us bigger fullas might have bigger lifts in absolute numbers but doubt we'd match it in terms of volume at a % body-weight. </p>
<p> </p>
<p>I watch <a data-ipb='nomediaparse' href='https://www.youtube.com/user/BodybuildingRev'>bodybuildingrev</a> vids on youtube - it's a German channel that matches all sorts of lifters against each other. It's cool stuff if you can get past the rah rah guff. Often the lighter guys (they are all pretty much elite in their domains) do better on the max rep stuff, but sometimes get snaked by the bigger boys when they tire or grip strength goes.</p>
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<p>It's a cool aspect of lifting I reckon. You can see an average sized dude that looks fit and pretty strong and then watch them go HAM on some big ass weights. By the same token you can have someone that might be much bigger who can't shift as much weight.</p>
