A bit of this and a bit of that!
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| Ross_Harkins |  | ... | 04-12-2010 @ 19:22 |
Cleverer than YOU Member 1228, 1046 posts | NickR said:I do think you will pull 300 sooner if you keep hitting your quads with high neck/fronties, everyone has gone a bit posterior chain crazy on here (SL/13/18inch etc...) following what others are doing rather than what may well be best for them and best for their performance mid-long term. Agreed! I believe in moe quad work and I think that people under estimate how strong the legs can get if you work hard, that's probably why olympic lifters have huge squats!! I could actually invisage a much stronger high neck squat ( over taking my low bar squat)further down the line, I've realised the only way to keep the torso upright is to break at the knees and let them drift forward so that you are basically letting your hams touch your calves so all the drive is from the quads/glutes and to minimise errector involvement to little or nothing, this cannot be done with low bar squats, I think taller guys like me should adopt this to get good depth to minimise forward lean, I'm going to work on this until after christmas to get better at it! I've also started doing feet up bench variations, close/normal and paused to increase the range of motion and eliminate leg drive and arching, it's tough for me as I've got very long arms, however I peaked a few weeks ago at 130k which was my feet down arched comp pb so think it's proving useful, gotten stale again think I'll cycle down again or keep it once a week and other day do inclines, I Know going back to normal set up gives me 10-15kg however I've learnt If I go back and get a comp setup pb the work done feet up will be lost very quick, so did'nt bother just need to make a few changes to build more strength again and try and beat 130 feet up, what do you think of this variation for pushing up strength, think it builds my weak bottom end very well! | ||
| NickR | | ... | 06-12-2010 @ 13:21 |
 likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | Monday Power clean and split jerk 60x2 80x2 90x1 100x1x3 Front Squat 80x3 100x1 120x1 140x1 150kgx1 Db Press 25kgx5 37.5kgx10 Gonna creep my way back up on some core lifts next few weeks, fronts were a wake up! | ||
| NickR | | ... | 07-12-2010 @ 22:14 |
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | Post Edited: 07.12.2010 @ 22:15 PM by NickR Ross_Harkins said: Agreed! I believe in moe quad work and I think that people under estimate how strong the legs can get if you work hard, that's probably why olympic lifters have huge squats!! I could actually invisage a much stronger high neck squat ( over taking my low bar squat)further down the line, I've realised the only way to keep the torso upright is to break at the knees and let them drift forward so that you are basically letting your hams touch your calves so all the drive is from the quads/glutes and to minimise errector involvement to little or nothing, this cannot be done with low bar squats, I think taller guys like me should adopt this to get good depth to minimise forward lean, I'm going to work on this until after christmas to get better at it! I've also started doing feet up bench variations, close/normal and paused to increase the range of motion and eliminate leg drive and arching, it's tough for me as I've got very long arms, however I peaked a few weeks ago at 130k which was my feet down arched comp pb so think it's proving useful, gotten stale again think I'll cycle down again or keep it once a week and other day do inclines, I Know going back to normal set up gives me 10-15kg however I've learnt If I go back and get a comp setup pb the work done feet up will be lost very quick, so did'nt bother just need to make a few changes to build more strength again and try and beat 130 feet up, what do you think of this variation for pushing up strength, think it builds my weak bottom end very well! Ross sorry for not replying sooner, I have not tried this particular movement consistently, but obviously your geting some strong indications of how it can potentially carryover, usually when i find a variation like is I have split my volume between it and the actual core competition so as to get the most benefit on a weekly basis and sustain the return i want from it. In this case I personally might look to do another focussed phase on strength gain (5x5/4x5/5x3) on feet up benching based on the new recent max (130 in this case) whilst on the other day perhaps completing 1-3 sets of rep efforts at percentages above 80% of that feet up max cycling every 3/4 weeks with a deload for each movement (ie feet up week 3 back off intensity and comp set up week 4 back off intensity) and attempt a new 1 rep or 3 rep max or rep effort pb (above 90%) within each 4-6 week block. I respond better to this style of training on upper pressing work as opposed to maximal singles with high frequency, but thats me. | ||
| Ross_Harkins | | ... | 08-12-2010 @ 17:02 |
Cleverer than YOU Member 1228, 1046 posts | Cheers Nick, I'll give this a go hopefully build more strength and smash the 130 feet up plateau. | ||
| NickR | | ... | 09-12-2010 @ 12:34 |
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | Seated shoulders (db) 30kgx11,6,5 died less than last week woohoo 20kgx10,8,9 Lateralsx10x3sets done. | ||
| NickR | | ... | 10-12-2010 @ 19:16 |
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | UH Chins (+10kg) x10,8,6 Wide x6,5,4 T Bar Row 80-100kgx10x4sets Rockies x5x2 sets Hanging knee raise x10x2 sets Pretty boring session really but chins especially are for me an important exercise and have always been present in almost any programme I have made significant gains on. Hopefully some heavy deads whilst back home this weekend to finish off a so far solid but steady week. | ||
| NickR | | ... | 12-12-2010 @ 20:39 |
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | Post Edited: 12.12.2010 @ 20:39 PM by NickR Power Clean and jerk60x2x2 80x2 90x1 100x1 110kgx1 easier than last week, should have really done 120. Deadlift (beltless) 140x2 190x1 230kgx1 left it there back was tight more interested in lifting consistently than pulling up trees at the moment. Close Grip Bench 60x5 80x4 100x1 120x1 130kgx1 110kg(85% of top single)x3x3 sets The previous months busyness left my lifting restricted to only short spaces in time lifting light weights fast and technically well...this is paying off. | ||
| IainKendrick | | ... | 12-12-2010 @ 20:45 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | More nice frontie pbs on the pg prior! Did I miss why you not back squating atm? | ||
| NickR | | ... | 12-12-2010 @ 20:50 |
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | IainKendrick said:More nice frontie pbs on the pg prior! Did I miss why you not back squating atm? thanks mate, no you didnt miss it...im not in a competition phase (although i had been planning on one prior to getting v busy) and want to up my leg strength...back squatting low bar doesnt do much for me in that respect and takes away from other current focusses in my training. | ||
| IainKendrick | | ... | 12-12-2010 @ 20:53 |
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | Fair one pal! | ||
| NickR | | ... | 15-12-2010 @ 14:14 |
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | Wednesday Strict Press 60x10 Deadlift 110x3 15-x1 190x1 230kgx1 UH Chins +15kgx6x2 sets | ||
| SuperSteel101 | | ... | 15-12-2010 @ 15:22 |
 over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Nice looking sessions there Nick, 230 must be like an empty bar to you with a 290 pull to your name! | ||
| NickR | | ... | 29-12-2010 @ 00:02 |
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | SuperSteel101 said:Nice looking sessions there Nick, 230 must be like an empty bar to you with a 290 pull to your name! Thanks mate haha far from it recently. | ||
| JohnPower | | ... | 29-12-2010 @ 00:10 |
power by name , power by nature ! Member 439, 217 posts | good front squats,wishing you a happy new year. Be good to see you back on the platform sometime. | ||
| NickR | | ... | 29-12-2010 @ 00:31 |
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290670.0 kgs @ 95kgs UnEq | Oke doke not certain whether i will train again on 2010 so prob best to review the training year now: At the start of the year my comp/training best on the powerlifts were pretty much as per avatar. In terms of 3 main lifts I have not progressed this year..will get onto this later. With regard to olympic lifting/strongman work this has developed with the below markers being achieved: Hang Power Clean 125kg (+5kg) Power Clean 130kg (+5kg) Clean 127.5kg (+7.5kg) Power Snatch 92.5kg (+2.5kg) Snatch 85kg (+5kg) Front Squat 175kg (+25kg!) Power Jerk 122.5kg (default pb/+20kg) Split Jerk 125kg (default pb/+25kg....I think/not sure if stated session in journal?!) Farmers Walks (default/120kg per hand for 40 metres comfortably...but not fast) All in all a lack of consistency has prevented me to make REAL progress this year, with shoulder impingement issues earlier in the year the only lift i could hammer really was the front squat (which paid off with a decent gain from 150kg to 175kg). Delving into oly lifting on a week to week basis (for unfortunately brief periods) paid off with some minor PBs but certainly nothing to write home about! So what for 2011, become consistent with my training and work back towards national level in powerlifting and regional level in weightlifting (some toe dipping in strongman and return to throws is also due but not a priority until i get stronger!) GPP is the way forward for me....the more of this i can get in during jan/feb the more i believe i can gain from next year. My powerlifting goals (from end of 2010) carryover for unequipped until i achieve them: squat: 240kg bench (tng): 170kg deadlift: 300kg general strength goals around these lifts: 18 inch dead: 365kg front squat: 190kg high bar squat: 200kg+ floor press: 180kg strict press: 100kg chins (maintain 1.5xBW) oly lifting: snatch: 105kg clean and jerk: 135kg general strength goals around these lifts: push press 120kg jerk from racks 140kg clean 140kg Lookin forward to seeing how the year pans out and continuing this log on sugden...opened me upto alot of interesting training methods and some good people. See you all in 2011! | ||
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