Muscle Beach!
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| tbench |  | ... | 29-08-2007 @ 17:52 |
 addicted to bench press, needs help Member 80, 1384 posts SQ 175, BP 160, DL 240575.0 kgs @ 113kgs UnEq | looked very easy | ||
| Joni | | ... | 29-08-2007 @ 20:03 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | solid! | ||
| Neil | | ... | 29-08-2007 @ 20:04 |
 For Kettle, For Country! Member 81, 1706 posts SQ 182.5, BP 120, DL 227.5530.0 kgs @ 90kgs UnEq | Looked easy for you. | ||
| Fazc | | ... | 31-08-2007 @ 15:41 |
 Sports an extremely muscular arse. Member 38, 6253 posts | Cheers lads, it was a pretty easy end to the cycle. I'll be knocking the whole cycle up 10kg and starting anew from next week. Friday 31st August Seated Press - Upto 90kg x 1, 1, 1, 1, 1 ... 75kg x 5, 3, 3, 3, 3 Chins - BW+20kg x 3, 3, 3, 3, 3 BP.Lockouts - 100kg x 5 ... 105kg x 3, 3, 1 Tried wrapping my wrists today on the Presses with the idea of safeguarding my elbows. I can feel how it would help, felt a lot more secure. I'm sold on them. Yeesh, still learning stuff even now. Cheers, Faz | ||
| Tony | | ... | 31-08-2007 @ 16:06 |
 Is partial to the odd bender. Member 6, 10239 posts SQ 280, BP 192.5, DL 317.5790.0 kgs @ 102kgs Eq | Whats your cycle mate? How do you structure your percentages and progression? | ||
| Fazc | | ... | 31-08-2007 @ 16:36 |
Sports an extremely muscular arse. Member 38, 6253 posts | Hey Tony, Its the Olly Deadlift Routine that everyone raves about, been doing that for a year or so, it fits in well with my squat training. | ||
| Rick | | ... | 31-08-2007 @ 23:03 |
 I am a bench-only guy Member 3, 10036 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Glad you found the wraps helped, Faz. I feel so much more solid and secure with them all the way through the arm, so I know what you mean. | ||
| Fazc | | ... | 31-08-2007 @ 23:16 |
Sports an extremely muscular arse. Member 38, 6253 posts | Thanks Rick, the idea is this time around to do everything to avoid picking up these injuries which will hold me back like last time. Hoping these wraps work on the Bench when I get back to 130-135 or so. Was also talking to an old mentor, and he suggested I substitute some of my Bench work for 2-Board work to reduce the movement around the shoulders and reduce elbow flexion. This should apparently help a little in preserving my joints through the pounding they'll get. Any thoughts on that, are more than welcome also. | ||
| Rick | | ... | 01-09-2007 @ 13:40 |
I am a bench-only guy Member 3, 10036 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | A few questions about your routine, Faz: So it seems to me you have four days: day 1: bench, rowing, another benchy movement, with bench at 1x5 and then reps x5 and the second movement for reps. day 2: squats with low volume to a single, good mornings for low volume, leg press for volume. day 3: press, bench lockouts, chins. day 4: olly's pull routine often but not necessarily in that order, and I'm not quite sure how often things come around. At this point rather than plot your workouts on a calendar and look for patterns I thought I'd ask rather than (a) waste time and (b) look like I'm stalking you. Other questions: I think I roughly understand your bench progression (though a brief explanation would do no harm  ); how do you progress the bench assistance over the two days?You seem to do very little squat volume apart from quite a bit of leg press. Why? Do you think the fact that your DL volume is relatively high and you're a lean-forward squatter makes squat volume less necessary? Also, ISTR at one time (before you went away) you were only going heavy on squats once a fortnight? Sorry for all the questions. You seem to be very analytical and thoughtful about your training, and it's hard to argue with your results, so I'm particularly interested in your reasons. | ||
| Fazc | | ... | 01-09-2007 @ 15:02 |
Sports an extremely muscular arse. Member 38, 6253 posts | Post Edited: 01.09.2007 @ 15:26 PM Ask away, i'm glad for the distraction. Doing some revision/background reading for that PGCE I mentioned, and its hella boring. I'll write this in breaks.Originally posted by Rick...I thought I'd ask rather than (a) waste time and (b) look like I'm stalking you. Hehe, no problem. You've got it actually, heres a rundown for the week. Mon - Bench 5x1, 5x5. Rows 5x6-10. Inclines 5x3-8 Tue - Squat 1x1, GM 1x3-5, Leg press 1x5-6, Cable Shrugs 5x6-12 Thur - Press 5x1, 5x5. Chins 5x6-10. Lockouts 5x3-8 Fri - Ollys DL. Abs 5x10. Cable Shrugs 5x6-12 Thats the ideal week anyway, things get changed around depending on 'life'. Its a lot of volume, especially for the upper body, so I worked out that every 3rd week I need to take a light week. I seem to respond better to doing a load of work in a short period then resting thoroughly. Rather than spreading all my workload out. If I run into the 3rd week heavy, i'll fall ill (weak ass immune system). (Tea break!!) Bench progression is fairly simple: I don't cycle back ever, if i'm feeling weak i'll take a light session and thats proven to be enough. Otherwise every session i'll try a higher weight than last week. The back off work helps the singles progress and is done between 5 sets of 3-5 reps. Shoulders are always my weak link, if my Press goes up the Bench will also. Squat progression is also similar to Benches, I don't ever cycle back. One week heavy, one week light. So, yep only once a fortnight, the reason why is that Squats are just too intensive to be worked more often. I let the assistance exercises take care of the volume. If I were to do volume on Squats my joints (mainly my hip) would cease up on me. I've been there before, wasn't nice. All the training is based on weak points. A little effort on the 'correct' weak point training, can make up for a ton of volume, now thats efficiency. Weak areas are the hardest thing to identify. But you got two choices, either do a s**tload of volume and work everything till it hurts. Sort of a siege mentality, OR you can accurately pinpoint your weak areas and work them with a little volume. I always try to do the latter, because i'm not very genetically gifted and my joints don't tolerate the volume that well. But a little intelligent thought can make up a lot of genetic shortcomings. I've also been fortunate enough to be friends with some really, really good coaches and thats generally how I progress so quickly when i get going. Thats really a big reason why I don't like WSB. A mans own training diary will always win out against some authors article, if he knows what hes looking for. f**k thats a long post! | ||
| Rick | | ... | 01-09-2007 @ 16:38 |
I am a bench-only guy Member 3, 10036 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Thanks man! Interesting stuff. | ||
| Fazc | | ... | 02-09-2007 @ 00:19 |
Sports an extremely muscular arse. Member 38, 6253 posts | My pleasure, excuse the garrulity. Alrighty, its the first of the month. Time for goals: By the end of September: Squat - 210kg Bench Press - 125kg Deadlifts is being cycled for a couple months. Other lifts will depend on equipment available in Brighton, so i'll just play it by ear for now. | ||
| Fazc | | ... | 02-09-2007 @ 13:43 |
Sports an extremely muscular arse. Member 38, 6253 posts | Sunday 2nd September Squat - Upto 205kg x 1 assisted GMs - 150kg x 3 Leg press - 350kg x 6 Squat was alright. I wasn't in any danger of getting crushed by the weight, and got it back up to mid-way but didn't have enough after that and needed a touch to complete the lift. So confident I can get that unassisted next time. I did actually video it, but some dick got in the way right when I hit parallel. Looking at my goals, i'll more than likely try to just do the 205kg this month, and 5kg a month by the end of the year will see me at 220kg. No point in trying to rush it, as i'll have a few months next year before the finals to get upto 230 or so. And I don't think realistically I have 240 in me just yet, at this bodyweight. | ||
| Titch | | ... | 02-09-2007 @ 14:01 |
 One Sexy MoFo Member 101, 2470 posts | Nice squatting and a testament to muscle memory too! My brother's just come back from 3 month's travelling in China; he picked up the 15kgs dumbells to warm-up with for shoulders and found them too heavy! I think he almost cried.  | ||
| Cuddles | | ... | 03-09-2007 @ 10:06 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | Some solid advice there Faz. Interesting reading too, especially from someone who is a bit of both, I try and identify my weakpoints and then attack everything with a 'siege mentality' anyway Keep up the good stuff. | ||