Tom's training log...
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| Tom_Martin |  | ... | 15-10-2010 @ 21:45 |
 No one believed him anyway. Member 958, 11411 posts SQ 410, BP 215, DL 4251050.0 kgs @ 100kgs UnEq | Post Edited: 15.10.2010 @ 21:46 PM by Tom_Martin dr_hazbun said: sounds like a solid plan mate. just take it easy on your back though. You're going to feel the effects of all the arching. Warm it up well and foam roll it after your workouts. Already noticing this, which is why I did squat and deadlift together this morning, and bench on its own several hours later. I did a lot of stretching and foam rolling between the 2 sessions. The ideal goal is to keep pushing my arch up harder and harder so that eventually I can settle into a comfortable position, and still have reduced my range of motion considerably. There's always going to be a trade off on competition day between arching as hard as possible and not f**king your back before deadlifting, so I'd like to give myself a sizeable buffer to work with! | ||
| Tom_Martin | | ... | 15-10-2010 @ 21:50 |
No one believed him anyway. Member 958, 11411 posts SQ 410, BP 215, DL 4251050.0 kgs @ 100kgs UnEq | Also realised, it's not so much my back as it is all the muscles around my hips that don't want to let my back out of their sight. These pulling on my back is what makes my back sore, stretching them off helps the situation. So my helpful tip for the day, treat the cause, NOT the symptoms  | ||
| Steve | | ... | 15-10-2010 @ 21:59 |
nothing to hide, please follow my life on webcam Member 255, 3732 posts | Wrapping a towel around the pipe is an easy way to increase the size without needing lots of pipes | ||
| Tom_Martin | | ... | 15-10-2010 @ 22:02 |
No one believed him anyway. Member 958, 11411 posts SQ 410, BP 215, DL 4251050.0 kgs @ 100kgs UnEq | Steve said:Wrapping a towel around the pipe is an easy way to increase the size without needing lots of pipes Excellent! Simple idea, cheers Steve. | ||
| Fatpete | | ... | 15-10-2010 @ 22:11 |
 Hyper obese Pete Member 70, 17903 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | 280 for three eh ? Impressive. You have a calculator to hand no doubt | ||
| Tom_Martin | | ... | 15-10-2010 @ 22:24 |
No one believed him anyway. Member 958, 11411 posts SQ 410, BP 215, DL 4251050.0 kgs @ 100kgs UnEq | Fatpete said:280 for three eh ? Impressive. You have a calculator to hand no doubt I certainly do Pete. 280 for 3 implies a theoretical single of 316. A load of rubbish until I actually do it of course, but it's nice to have a target in sight. Having said that, long before I attempt a single rep that heavy, I plan on adding to my 3rm substantially! (but don't we all.....) | ||
| Fatpete | | ... | 15-10-2010 @ 22:27 |
Hyper obese Pete Member 70, 17903 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | Tom_Martin said: I certainly do Pete. 280 for 3 implies a theoretical single of 316. A load of rubbish until I actually do it of course, but it's nice to have a target in sight. Having said that, long before I attempt a single rep that heavy, I plan on adding to my 3rm substantially! (but don't we all.....) 270 x 5 = 324 max = 285 x 3, there's target number one. Another little building block into the confidence and belief structure | ||
| Tom_Martin | | ... | 15-10-2010 @ 22:33 |
No one believed him anyway. Member 958, 11411 posts SQ 410, BP 215, DL 4251050.0 kgs @ 100kgs UnEq | Post Edited: 15.10.2010 @ 22:33 PM by Tom_Martin Fatpete said: 270 x 5 = 324 max = 285 x 3, there's target number one. Another little building block into the confidence and belief structure There will be 285 on the bar this Sunday. As someone who has never felt anything heavier than 300 across my shoulders, I have much more confidence in 285 for 3 (I feel it is a certainty unless I just don't squat very well). 300 + being unknown territory, I'll be treading quite carefully for a while. No harm will come from treading carefully, I'm sure you will agree! I'm quite a way away yet from maximising my biggest single, doing 3 rep work alone will get me closer, but still leave me a long way short. I will have to think very carefully about how I progress once the 3 rep work ends, as it will be crucial! | ||
| Tom_Martin | | ... | 15-10-2010 @ 22:36 |
No one believed him anyway. Member 958, 11411 posts SQ 410, BP 215, DL 4251050.0 kgs @ 100kgs UnEq | Post Edited: 15.10.2010 @ 22:38 PM by Tom_Martin An interesting thought, for 3 digit numbers beginning with a 1, and even a 2, I bet it would be possible (or much easier) to go straight from a 5 rep max up to the projected single without doing any work to bridge the gap. However, when the number begins with a 3, you can run the percentages by me as much as you like, but a 40kg leap into unknown territory is massive. It's 40kg!For someone like yourself Pete, who has run many many cycles, you wouldn't expect to put more than 10kg onto your 5rep max and 3 rep max. (I'm guessing) It would be a much smaller leap into the unknown and probably much more manageable. I'm sure it will be for me too, next time I run through the cycle. I'm sure you would be much more confident about attempt 325kg than me, having done 322.5kg before. You know exactly what to expect. | ||
| 55 | | ... | 15-10-2010 @ 22:52 |
Member 980, 72 posts | If you were to look at yourself side on when benching have your foot either in front or behind your knee and it makes it virtually impossible to lift your arse off the bench even when driving as hard as you can through your feet for leg drive. Something that helps me stay tight and seems to help my bench is tensing my glutes as hard as I can, saying that thought my bench is s**te so take my advice with a pinch of salt. These might be useful if you haven't already seen them, http://www.youtube.com/watch?v=byOk4OE_6uI Theres 7 parts I think. | ||
| Tom_Martin | | ... | 15-10-2010 @ 23:00 |
No one believed him anyway. Member 958, 11411 posts SQ 410, BP 215, DL 4251050.0 kgs @ 100kgs UnEq | Cheers for that, I've seen those video's before, it's a really interesting watch! (If you find this kind of s**t interesting...) Regarding feet position, I'm going to have to bring them further back I think. If I have them in front, I can't get enough anterior roatation on my pelvis to really maximise my arch. More ankle and hip flexibility needed! | ||
| Fatpete | | ... | 16-10-2010 @ 08:42 |
Hyper obese Pete Member 70, 17903 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | Tom_Martin said:[/b I'm sure you would be much more confident about attempt 325kg than me, having done 322.5kg before. You know exactly what to expect. Of course, so you do precisely that, loke a drunk wandering home you don't think about getting home, that's too much to take on, so you aim for the next lamp post, then the next, then the post box, then the chippy, then the lamp post after that. From memory your best is 300 but you can do 320, but you have seven more pbs to do before you do the 320, bite size chunks, young Tom, bite size chunks. Patience is a virtue. Like a child in a sweet shop, you want to guzzle ferociously as it seems sensible, it is not, a slower, more methodical, trencherman style approach will see far more sweets consumed, which is after all the object of the exercise. Chip away, like water dripping on a rock, let relentlessness be your friend, the tortoise beat the hare remember. Away with flash in the pan, fly by night, flashy s**te. A dull, steady plod is the way forward, but a relentless, dull, steady plod. | ||
| BigMacca | | ... | 16-10-2010 @ 15:36 |
 understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Great benching Tom - 150kg Raw is not bad for your monkey arms  | ||
| aaron_lohan | | ... | 16-10-2010 @ 15:52 |
 Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | Tom_Martin said:Cheers guys, and thanks Aaron, I'll give that a go. Am I supposed to keep my legs straight while doing that? Bench this morning. Started without about an hour of working on my set up, using bits of PVC pipe etc and setting up on them while arching over it. The end result was my range of motion cut down from 14.5" to 11". Happy times. Bar + bands x 2 sets of 5 60kg x 3 Shirt on, all paused. 100kg x 5 - 4 board 140kg x 5 - 4 board 180kg x 5 - 4 board - seriously easy, probably had 10 reps there 200kg x 2 - 4 board - again, easy, probably 5 or so reps there. I struggled to get 1 rep on Sunday. 160kg x 5 - 2 board 150kg x 3 - all touched. Pretty tired by this point, so left it there. Seriously noticed the decreased range of motion, much easier to touch, much easier to press. f**king painful though, my back is really sore. It'll have to get used to it. Yes keep your feet striaght, and yes your back should be sore when you arch. | ||
| Tom_Martin | | ... | 16-10-2010 @ 15:56 |
No one believed him anyway. Member 958, 11411 posts SQ 410, BP 215, DL 4251050.0 kgs @ 100kgs UnEq | BigMacca said:Great benching Tom - 150kg Raw is not bad for your monkey arms Cheers! Was well pleased with this considering I do all my training in a shirt, and the lack of shoulder pain has encouraged to do some more raw work in the future  | ||
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