JK vs BigRed

JK

Trying to get lean for summer right now Nick so have moved away from my more strength based workouts of the past and am going for a bit of high intensity with higher reps and shorter rest periods than usual. Quite like squats though so usually do a couple of warmup sets (especially when first exercise of the day) and then at least 3 working sets. You sure get a different sort of DOMS from the high rep stuff than ya do with low reps of heavy weights. 
 
Going to run with this until the end of October I think and then assess what needs to be done. 
 
Was doing circuits a few weeks back and the fat was just falling off but missed lifting decent weights so what I am doing now is somewhat of a compromise.

JK

Yep add to that a big focus on form too. I found my formed lapsed a bit when was doing 5/3/1 as was more fossed on just moving the weight rather than moving it the right way.

NTA

At the moment, I don't! Haven't got time for gym at present but may look into it once I'm done with the bike thing in october. 
 
I'm asking mainly because I've never been big on squats due to a weak core, and different methods interest me. 
 
For example, I like to change up my regular weights reps (12/10/8) with the odd "suicide set" - max weight for as many reps as i can. So if i get to 6 reps at what i consider a near-max weight, then add another bunch of weight and try again. Should be able to squeeze out a couple in the third set if i'm lucky.

Paekakboyz

I don't tend to do much of a warm up actually squatting. I'll do weighted box step ups supersetted with swiss ball hammy curls. That fires all the key muscles, the hammy curls also require core strength so that gets you thinking about staying solid through the squat. 
 
I do 3 sets of 6 reps then a final set of 20 reps at a lower weight. So I get a nice cardio kick at the end! I don't tend to progress the weight on my heavier lifts until I can knock out 6 solid reps at the heaviest weight. I find I do push harder now though, I'll go up in 10kgs rather than 5kg increments. 
 
Once you have been going for a while I really reccommend trying to find your 1RM. Often it's a lot more than you'd think and can be a great stimulus to pushing closer to your limits. 
 
Oh and barefoot squatting is where it's at!! you don't want anything under your heels that messes with your form or transferring power through your hips.

NTA

Yeah I hear you - I'm a vibrams fivefingers man and when I get back to the gym I'll be rocking that. Natural motion is where its at, and as far as weights go, the only thing I do that isn't "normal" motion is bicep curls.

Paekakboyz

I would have thought hammer curls would perfectly match lifting a beer!!

JK

I like the idea of barefoot squatting but its wee bit dangerous although dropping a weight on barefoot vs shoes aint that different really. 
 
I squat and deadlift in fake chuck taylors and find them awesome. $9 from the warehouse and replace every 6 to 12 months. Value!

NTA

[quote name='Paekakboyz' timestamp='1346728835' post='308747']I would have thought hammer curls would perfectly match lifting a beer!![/quote] 
 
You must lift heavier beer than I <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />

Paekakboyz

It's the reps bro, it's all in the reps!!

JK

One of those weird exercises where each rep makes the weight feel lighter!

JK

Boring old cardio today. Did 40mins on the cross trainer then stretching class for 10mins which was well needed after yesterdays leg session. 
 
Finished off with 4 sets of hanging leg raises. 
 
Next...

JK

Back today 
 
1000m row to warm up and then 3 sets of lat pulldowns before moving on to deadlifts. 
Kept the reps a bit lower today for these and did 8 reps of 70kg, 6 reps of 110kg, 5 x 140kg, 3 x 150kg, 2 x 160kg and 8 x 110kg to finish. 
Followed up with 4 sets of 10 barbell rows, 3 sets of 12 pullups, 3 sets of 8 1 arm dumbell rows and then 4 sets of hyper extensions. 
Also hit the calves again for the 2nd time this week as they seem to respond well to that so did another 3 sets of 15. 
 
Still relatively short rests so got through it all in 45mins. Felt good too. 
 
Shoulders, abs and triceps tomorrow. Looking forward to it.

Paekakboyz

Amazing how frequently you can work your calves, 2-3 times a week easy I reckon. 
 
Nice work on cracking back up to 160kg on DLs. That's a solid lift! It's awesome when you drop the weight right down - the last set feels like lifting air... until the burn kicks in! 
 
What are you doing for Triceps at the moment bro? I've been enjoying the closegrip bench - similar to skullcrushers in that you can put a fair whack of weight on. I don't mind dips or cable work but sometimes you just want to load up and see what you can manage.

JK

Yeah mate. Those lighter deadlifts have you nearly jumping off the floor! Feels light as. 
 
For triceps tomorrow I'll be doing some close grip bench and probably superset with some high rep cable work and then a few sets of skull crushers. 
 
Also work them indirectly on Mondays when I do bench and dips.

JK

Loving those Fridays. Have casual today so t-shirt which meant I had to add in a bit if biceps work too <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' /> 
 
Did a quick 500m row to warmup and then 3 sets of 10 BB overhead press. 
Then 3 sets of 10 arnie DB press followed by 3 sets of 10 upright cable row supersetted with sets of 10 lat raises. 
Final work for shoulders was 3 sets of lying rear delt flies supersetted with front raises - again 10 reps of each. 
Abs class - same old really. 8 mins of hell. 
Then on to triceps which really became ARMs 
Started with 3 sets 10 narrow grip incline bench supersetted with 15 reps of cable extensions. 
Then 3 sets of 12 skullcrushers supersetted with hammer curls. 
A short rest to talk smack with a couple of the lads on how much that house on the block went for (cant beleive $960k given the size and where it is - we are about 2mins drive from there and in a way better street and closer to the beach.....maybe time to sell!) anyway i digress, did 2 sets more of hammer curls and supersetted with dropsets of tricep pushdowns. Done. 
 
Arms were twitching all the way to work. Feels good!

Paekakboyz

Boom! that is a solid workout mate. I like that skullcrusher/curls combo. Might have to give it a nudge. 
 
Yeah the price for that house on The Block was staggering! The missus was watching the auctions and told me the result - I enjoy watching reno etc and learning how to do it but not so interested in the reality tv side of things. Plus it seemed stupid to put tight schedules on people for houses that would then be onsold - the quality of the finish was pretty average in some rooms I saw. You'd struggle to get me cough up nearly a Mill for that!! I guess they have proper tradesman go through and tidy up pre-sale?? 
 
With your guns you could point people to the beach if you have an open home!

JK

Not alot of exercise over the weekend but took the kids swimming so I guess that is something! Ate pretty poorly - too many sweets. Wife is a great cook and an even better baker. Its hard to resist at times! 
 
Anyway it chest and biceps this morning. Started with the usual 500m row and then in to it with 2 quick sets of 15 pressups whilst I did my stretches. 
Started with 4 sets of incline DB bench (10 reps, 10, 8 and 6). Then 4 sets of BB benchpress with DB flies after then 2nd, 3rd and 4th sets. 
Abs class got called early so had to do that pre dips. Was a circuit today - 1min each of balancing standing on a half medicine ball thing, reverse crunchs, standard crunches and leg drops. 30seconds rest and repeat. 
Then 3 sets of dips (20 reps, 15, 15) and then biceps work which was 3 sets of 10 BB bicep curls and 3 sets of 10 preacher curls. Arms felt pretty pumped and couldnt get near touching my shoulder today with fingers of the same arm. Usually can just touch but was a clear inch in it today...mean pump! 
 
Did a quick weigh in too at 78.8kg which sounds about right.

JK

Oh yeah and for taking the kids swimming I managed to get a bit of the old swimmers ear. Must always remember to try get any water out after swimming. Seems to always happen. Had some pretty interesting stuff coming out of one of my ears on saturday night. Wasn't pretty! Still feels a bit wonky too.

JK

So legs today and a real focus on squats. 
 
Did 5mins on the bike as warmup and then in to the rack. Started with 10 x bar standard squats and then set up a box for box squats. 1 set of 10 again just with the bar and then 3 sets of 10 at 60kg. Big focus on keeping chest out and hips back over the box in a controlled manner. And then explosive drive up off the box using glutes rather than quads. Felt pretty good. Then did some more standard back squats - 8 x 90kg, 5 x 100kg, 5 x 100kg, 15 x 60kg. 
 
Lunges - 4 sets of walking lunges with probably 10 lefts and 10 rights for each set across the gym. Dropped the weights down to 15kg each side and much more stable than with the 20s. Really buggered me. 
 
Finished with 3 sets of 10 hamstring curls and 4 sets of 15 standing calf raises. 
 
Legs and arse likely to be sore tomorrow but I've assured them its good for them!

Paekakboyz

Nice work! it's always good when you can feel your form improve - esp when it translates into more power and better lifting. Once you get that snap of the hips coming forward everything just seems to line up nicely. Just did some quick sums (probably wrong!) and I think you lifted 4820kg in that session! Mean bro, mean! 
 
Add in those lunges, curls and calf raises and you'll be lucky to be walking tomorrow!

The Silver Fern

JK vs BigRed