Trying to get some Savage power
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| PaulSavage |  | ... | 05-10-2011 @ 22:58 |
Member 2775, 6927 posts | Thought up a routine to do for the next month or so, will be sticking to the gym for a little while.. Monday - max effort pressing, straight weight, 2 exercises, shoulder assistence Tuesday - off Wednesday - max effort deadlift/squat, straight weight, one exercise each, assistence (includes grip training) Thursday - dynamic effort pressing, with bands, 2 exerices, chest assistence Friday - off Saturday - dynamic effort deadlift/squat, with bands, 2 exercises, assistence Sunday - off Assistence will be done in strictly giant sets, super sets, or drop sets and will take no longer than 5 minutes on each day. I will also do 10 minutes of (hard) cardio at the end of every workout and 30 minutes on saturday, so 1 hour total each week. I really want to come in good condition for my next contest and it will help with recovery between workouts. I am hoping the dynamic effort will help me be more explosive, feel like i am getting slow. The two main exercises on each day will be one of a couple variations or the same each week e.g pressing max effort will be viking press and one arm dumbbell press, for dynamic effort will be barbell strict press and plate press. Will be interesting to see how i improve on a westside type routine like this, i can't recall of ever doing one. October 5th 2011 Max effort Deadlift/Squat - weighted abs superset with dumbbell side bends for 3 sets - 18" deadlift upto 240kg x 2 - 3/4" rack squats (starting off the pins) upto 180kg x 5 - frame hold upto 220kg x 47 seconds - giant set for assistance (hamstrings, glutes, back, biceps, grip - 2 laps no rest) Hurt my upper/middle back on the right side at some point warming up for deadlifts, didn't feel anything doing them just something inbetween sets. Have had this injury many times in same place, should be able to foam roll it out no problem, just couldn't push on the deads. The frame at this gym has a pretty tough grip on it, handles a bit too thin for me and very slick paint job. Better to be hard though. Was obviously not fully recovered from the comp for this, i just wanted to stick to the routine. I fried my grip out last night getting the HG500 in a choker (left palm feels bruised), and then basically forgot to do it today haha i remembered just before i did the working set on frame hold and gave it a quick bash, 1/8" off right so no doubt can close it fresh. | ||
| PaulSavage | | ... | 06-10-2011 @ 20:52 |
Member 2775, 6927 posts | October 6th 2011 Dynamic effort pressing rear delt machine 3 drop set seated calf machine 3 drop set rc work standing barbell press, strict, 37.5kg 5 x 3 30 seconds rest between standing plate press, strict, 25kg 5 x 3 30 seconds rest between assistance (chest) incline dumbbell press, palms facing, 25kg superset with 36kg flat dumbbell extension for 2 sets cable cross over drop set bike on hills lvl 12 10 minutes Good session. My brother wanted to meet us straight from work and forgot the bands but actually i think it's best to not use the bands all the time for DE and never for ME, i think the difference in weight is the main thing. Not sure if deadlift is 18 inch now, need confirmation on that. | ||
| PaulSavage | | ... | 08-10-2011 @ 21:54 |
Member 2775, 6927 posts | October 8th 2011 Dynamic effort squat & deadlift ab machine 3 weighted sets superset with dumbbell side bends lying leg raise off bench to failure front squat, paused in hole upto 50kg for 5 sets of 2 reps deadlift upto 90kg for 5 sets of 2 reps 30 minutes cardio - stepper lvl 5, treadmill incline 12.5 speed 5, cross trainer lvl 7 all set to fat burn Deadlifts felt good, front squats could have been faster but the leg power should come back pretty quick. legs are taking a pounding with this routine. Definately liking the DE training. | ||
| PaulSavage | | ... | 10-10-2011 @ 21:46 |
Member 2775, 6927 posts | Post Edited: 10.10.2011 @ 21:48 PM by PaulSavage October 10th 2011Waist was 34" first thing in the morning, smallest in recent times. Weight was 103.5kg (came off creatine day after Cheshires). Max effort upper body viking press upto 135kg x 1 (missed second - terrible, this was way off today) one arm dumbbell press upto 55kg x 3 L / 2 R (terrible again!) back down set of 35kg x max reps assistance - giant set dumbbell rear laterals followed by side laterals 10kg, 20kg plate raises and 30kg overhead extensions, 2 sets 30 seconds rest between - 45 seconds rest then paused close grip bench press 80kg x 6 plus drop cardio - 5 minutes concept 2 rower half resistance, went easy, 900m distance - 5 minutes heavy bag strikes, went hard, lay'd out afterwards Think maybe i should drop the weight a bit and do multiple sets on the next ME pressing day, technique felt off on both exercises. Maybe it's because of the amount of recent leg work but didn't have the same amount of explosion in my legs when i did an easy triple at 130kg. The dumbbell press wasn't all that heavy, but because the dumbbell used was with metal plates, as I was trying to drive with the legs the dumbbell was rolling on my shoulder and this was causing me to struggle or miss, meant to do 4/4. Getting some tendon pain in my right arm after heavy bag work. Not the best results today but triceps f'd and that was the main idea. | ||
| PaulSavage | | ... | 12-10-2011 @ 22:29 |
Member 2775, 6927 posts | October 12th 2011 Max effort lower body 3 giant sets of standing calf raises, weighted abs and dumbbell side bends box squat onto bench (high) upto 190kg x 5 (had more) HG500 choked (roughly 20mm) to 2mm right, 4mm left, 3 max attempts e/h sumo deadlift upto 200kg x 5 dead stop (had more) / back down set of 160kg x 16 t&g (belt came loose on the first so did it back up then did 15 touch and go) towel grip hold 110kg x 52 seconds, 90kg x 50 seconds kettlebell hold, start with it tilted inwards & wrists bent, stop time when it the bell goes straight, 8kg x 51 seconds, 4kg x 2 minutes 30 seconds assistence - giant set, back, legs, wrists, thumbs Leg strength seems to be coming back as it should, sumo deads felt pretty strong. Seems i need a bit more time to get the 500 choked, i tend to find choker work hard on grippers. Happy with the left though, will close it with both soon. | ||
| PaulSavage | | ... | 13-10-2011 @ 20:28 |
Member 2775, 6927 posts | October 13th 2011 Dynamic upper body 4 sets rear delt machine, last 205lbs x 8, 45 seconds rest between standing barbell press, strict, 40kg for 5 sets of 3 reps standing plate press, strict, 20kg + bands for 5 sets of 3 reps (30 seconds rest between sets) assistence - chest, 28kg incline dumbbell press, palms facing, superset with 36kg flat dumbbell extension, 2 sets 45 seconds rest between 10 minutes stepper, interval setting, level 8 | ||
| PaulSavage | | ... | 15-10-2011 @ 20:16 |
Member 2775, 6927 posts | October 15th 2011 Dynamic effort lower body weighted abs superset with dumbbell side bends 3 sets lying leg raises 2 x ?? jumping squats 14kg dumbells for 5 sets of 3 reps superset with HG400 (deep set) for 5 sets of 2 reps e/h deadlift 110kg for 5 sets of 2 reps straight bar curls 3 sets light weight, lots of reps smith calf raises upto 100kg x 15 seated calf stack x ?? plus 3 drops 5 minutes concept 2 rower (1323m) followed by 45 minute walk Abs getting stronger, jumping squats felt good, would have liked the deads to be quicker. | ||
| PaulSavage | | ... | 19-10-2011 @ 08:56 |
Member 2775, 6927 posts | Post Edited: 19.10.2011 @ 09:03 AM by PaulSavage October 18th 2011Max effort lower body 30 minute walk to gym reverse band squat (blues) upto 187kg x 5 (had more) HG500 choked x 0,1,1 R 0,0,0 L (1/16th) reverse band deadlift (blues) upto 267kg x 3 overhand grip (had more) back down set straight weight 6in deficient 172kg x 11 (t&g) assistance - giant set barbell shrugs (147kg x 20), seated long bar row, v-grip pulldowns, barbell lunges for 2 sets frame hold on shrugs machine - stack plus 200lb in plates and green, blue, red band each side x 56 seconds 25kg block pinch x ?? 30 minute walk back from the gym Feeling good, farmer grip hold was far better than my brother this time (23 seconds), and the blues take off a lot less than the greens i previously have used so happy with deadlift. Last single on the right the the 500 was destroyed and overcrushed for 20 seconds. Waist this morning (19th) was 36 5/8th's, weight was 102kg. | ||
| PaulSavage | | ... | 20-10-2011 @ 21:32 |
Member 2775, 6927 posts | October 20th 2011 Max effort upper body seated side handle machine press upto 50kg 2 x 3 (very weak at this, maybe too tight, narrow lockout) viking press (strict) upto 80kg 2 x 8 assistance: incline dumbbell press palms facing 30kg x ?? superset with 37.5kg flat dumbbell extension x ?? plate raise 20kg x ?? superset with 10kg dumbbell laterals x ?? for 2 sets paused close grip bench 80kg x 10 plus drop superset with 17.5kg GM's 500m row in 1:34 (legs beat to sh*t) Weak today. Routine is gonna be a bit different now as far as the days, my brother went on holiday so had to adjust it. Will now be DE upper mondays, ME lower tuesdays, off wednesdays, ME upper thursdays, DE lower fridays, and weekends. | ||
| PaulSavage | | ... | 21-10-2011 @ 20:51 |
Member 2775, 6927 posts | October 21st 2011 Beat up pretty bad right now, really tough days in work this week and my legs have been sore/giving way since Tuesday. Dynamic effort lower body jumping dumbbell squats 16kg's for 3 sets of 3 reps barbell front squats 60kg for 3 sets of 2 reps deadlift 100kg for 6 sets of 2 reps assistance - calf machine with 3 drop's (start 295lb stack x 20) superset with curl machine 50+ reps (to help with tendon pain in right arm) for 2 sets 10 minutes stepper, 10 minutes treadmill, 10 minutes cross trainer Deadlift was fast, squats were slow. No ab work today, core too shot. Glad to have a couple days off. | ||
| PaulSavage | | ... | 24-10-2011 @ 19:36 |
Member 2775, 6927 posts | October 24th 2011 Dynamic effort upper body walk to gym seated calf raise 3 sets calf raise on leg press 2 sets viking press strict half stack for 5 sets of 3 reps zavickas plate press 40kg for 5 sets of 3 reps assistance: incline dumbbell press palms facing 35kg x 8 superset with 50kg flat dumbbell extension x ?? dumbbell bench press palms facing 35kg x 10 superset with 50kg flat dumbbell extension x ?? fly machine x ?? walk back from gym No hard cardio today with ME lower body tomorrow. I was thinking it was the week after but is time to start events next week so will be changing things up again right away. Plan is mondays = off tuesdays = events wednesdays = off thursdays = off fridays = DE saturdays = cardio sundays = off. Meaning two days off before events, and two days off after events. Both myself and my brother being drug free, were not going to recover as well as others, and especially with my day job basically being strongman lifting all day long, i have to watch out for injuries. The dynamic effort work will all be put on the one day instead of upper/lower, and the cardio is going to be tougher. | ||
| PaulSavage | | ... | 25-10-2011 @ 23:08 |
Member 2775, 6927 posts | October 25th 2011 bodyweight upon waking = 101kg waist was 33 3/8" Max effort lower body giant set of weighted decline crunch, dumbbell side bends and lying leg raise for 2 sets box squat (high) upto 205kg x 5 (had more) snatch grip deadlift upto 220kg x 3 (had more) back down set sumo 185kg x 12 touch and go assistance: power shrugs upto 205kg x 15 underhand grip bent over rows upto 105kg x 15 one arm row gripping 2" bar end 6 10kg plates x 6 plus 2 drops each hand grip: farmers hold on machine, stack plus 190lbs and green + blue bands for 1 minute 14 seconds superset with wide block pinch for 1 minute 3 seconds plate wrist curl 20kg x ?? plus 2 drops Another good session. 220 wasn't all that heavy to lift from a to b on the snatch grip deads, i wouldn't be surprised if i could lift 250, but the lockouts were tough and i wasn't looking for a hitch fest so just did 3 at that. The farmers hold was probably slightly lighter than last time but not much as last time we did use the red bands as well as 10lb more weight but last time the dumbbell we attached them to were too light and were lifting up so the bands were not stretched as much. This weight was draging me to the ground so must be fairly heavy. Mick did 34 seconds. Some clips from the last couple weeks.. | ||
| PaulSavage | | ... | 28-10-2011 @ 20:19 |
Member 2775, 6927 posts | October 27th 2011 Max effort upper body 25kg barbell curl 21's two sets 12.5kg dumbbell concentration curl two sets x ?? 15kg dumbbell hammer curl x ?? viking press against bands - upto 90kg x 5 - 95kg x 5 - 100kg stack x 4 (smashed the thing into the bottom by mistake and then couldn't finish it) z plate press upto 60kg x 3,3,4 (miss grip'd the plates every set and this was murder on my back) one arm dumbbell press back downs set 37.5kg x ??/?? assistance: - side lateral machine 3 drop set - plate raise 15kg x ?? drop 10kg x ?? - close grip bench skull crusher combo to finish cardio - 10 minutes bike random hills lvl12-14 - 10 minutes treadmil 12.5 incline 6.0 speed - walk back from gym October 28th 2011 dynamic lower body seated calf raises superset standing calf raises for 2 sets giant set decline crunches x ??, dumbbell side bends x ??, lying leg raises x ?? paused front squat 70kg for 5 sets of 3 reps deadlift 120kg for 5 sets of 2 reps walk back from gym Fast enough today, super tight in upper back/traps, can hardly lift my arms above head (no idea how i did better than last time on viking). | ||
| PaulSavage | | ... | 31-10-2011 @ 18:31 |
Member 2775, 6927 posts | Measured my waist at 33" couple morning back, 11" down from my heaviest bodyweight. Having to wait till friday to do events so doing DE upper and ME lower same as last week. October 31st 2011 Dynamic effort upper body walk to gym seated calf raise upto two 20kg plates x 12 reps holding at the top standing calf raise, two sets, last with a drop viking press strict for 8 sets of 3 reps with 30 seconds rest between (not sure of weight but good speed) assistance: - incline dumbbell press palms facing 34kg x 10 - decline barbell press paused 105kg+ x 6 with drop - incline dumbbell flys 19kg x 12 walk back from gym Felt strong but my back got hurt from doing that z plate press the other day. I think it's because i get so tight in the upper back so it put a lot of pressure on my back to lockout. Feels like my spine is bruised or something. Hopefully will be ok to lift tomorrow. | ||
| PaulSavage | | ... | 01-11-2011 @ 23:42 |
Member 2775, 6927 posts | Post Edited: 01.11.2011 @ 23:42 PM by PaulSavage November 1st 2011Max effort lower body one heavy set decline abs & two sets lying leg raise variation rack 1/2 squat upto 275kg x 5 (too light but left it at that) reverse band deadlifts against green bands upto 300kg x 3 (hitch fest but could have got another) back down set 6 inch deficient deadlift 200kg x 9 (too light to get 9, went slow to save energy but did not work out too well) grippers (between sets of squats) - HG500 choked 4 x 1 R 0,1,1,0 L - IM #4 (easy one) x 4,3,2,1 R (wider reps each set, last ccs width) 0,1,1,1 L (miss was due to bad positioning, this was easy) assistance: - power shrugs upto 240kg x 20 - lat pulldowns ?? x ?? - superset of lying leg curls & long bar rows for 3 sets - ez machine curl drop set | ||