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| slimsim |  | ... | 17-11-2011 @ 00:03 |
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225550.0 kgs @ 86kgs UnEq | Ever tried the turkish get-ups with a barbell? If not give it a go, miles less room for error and looks proper bad ass! keep it up, Si | ||
| IainT | | ... | 17-11-2011 @ 20:41 |
normal people, like me. Member 2325, 550 posts | Post Edited: 17.11.2011 @ 20:43 PM by IainT DomRedshaw said:what are you training for if u dont mind me asking? olympic style stuff, strongman, powerlifting etc. All over the place really. Mostly, I'm a big fan of Wendler and Dan John. I use 5/3/1 for 'heavy' work, but don't go heavy on squats any more, preferring Dan John's advice of heavy front squats and squats in sets of 10-30. At the moment I'm just looking to improve my overhead strength, my high rep squat and my conditioning. If I can rebuild a good solid base then powerlifting meet isn't out of the question, but I'd want to be able to have a good shot of hitting 170+/120/200 and there's a lot of groundwork to lay for that, including getting my back used to the idea of pulling heavy regularly-ish. The basic plan is A - OHP and deadlift + upper body assistance B - Flat press and squat + lower body assistance Bit more complicated, as there are two variations of each of A and B, but only in terms of the odd lift variation or rep scheme. It is pretty heavily influenced by some of throwing programmes I've seen from Dan John. slimsim - I only really do them Dan John style, which is to the sitting position and then a hip-thrust and back down again. I need to be able to do a lot more with the KB before I'll try the barbell. | ||
| IainT | | ... | 18-11-2011 @ 19:25 |
normal people, like me. Member 2325, 550 posts | Very variable session tonight. Floor press - 40x10, 60x10, 70x10, 80x10, 70x10. Utter crap, pressing muscles apparently not recovered, which is no real surprise. (super set with KB goblet squats) Anderson front squat - 90x1 - 7 sets on 90s timer. Also s**t, PR on these before I was ill in Oct was 115, all time front squat PR is 125. (superset with light easy KB rows) Squat - 70x30. Actually quite good. Not a hint of 'breathing squats' about it, continuous rhythm, paced and all-out that could have been 50, which is a good sign. Power curl - 40x10, 50x10, 55x9 | ||
| IainT | | ... | 19-11-2011 @ 17:15 |
normal people, like me. Member 2325, 550 posts | Progressions towards 'The Eagle' Double KB front squat x3, then 10m double KB walk. No rest, repeat x8. Double KB front squat x8, then 10m double KB walk. No rest, repeat x2, immediately followed by KB goblet squat (24) x8, then 10m double KB walk, 16kg KB goblet squat x8, then 10m double KB walk. The whole 8x8 double KB Eagle seems a way off. | ||
| DomRedshaw | | ... | 19-11-2011 @ 18:48 |
 Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | i was told to get a better overhead press, swap regular bench for close grip n incline. | ||
| IainT | | ... | 19-11-2011 @ 20:37 |
normal people, like me. Member 2325, 550 posts | Post Edited: 19.11.2011 @ 20:38 PM by IainT I floor press with a mid-grip, measure it by extending the thumbs and having them half on the smooth before I wrap them around the bar. Could do the sets back down on 5/3/1 with a close-grip... I'm also a bit of subscriber to the dips/OHP relationship, will be doing them tomorrow.I don't have a bench of any sort - I've got a squat/dip rack, a bar, plates and my garden, and no space for more at the moment. So far, thankfully this autumn/winter has been mild! If I'm forced back to my old gym by the weather at all this winter then incline will be favoured over bench, it is good advice, thanks. | ||
| IainT | | ... | 20-11-2011 @ 14:55 |
normal people, like me. Member 2325, 550 posts | Post Edited: 20.11.2011 @ 14:56 PM by IainT 3rd day in a row, hard after two weeks lay off. Will be much easier next week. This is the alternate OHP/deadlift session.DB FTOH – 29 x1/1, 1/1, 1/1, 2/2, 2/2, 2/2, 2/2 KB (24) OH in a minute – left=11, right=13 OHP (clean every 3 reps) – 40x15 Speed pull – 105x2 8 sets. 90s timer. Superset with: Rack chins – x5 (so 8 sets) Dips – drop set 24x8, 16x7, bwx8 Yep, my one-arm pressing is awful. Not surprising since this is the first time I've trained it, ever I think. Could have snatched the db easily. Tired when it came to the dips, just got something done. | ||
| IainT | | ... | 22-11-2011 @ 22:10 |
normal people, like me. Member 2325, 550 posts | KB Sots press – 16x1. 2 sets each arm. KB snatch (24) – 4x3 each arm KB swing – 30:30. 7 rounds with 24 (103 reps) + 1 with 16 (117 reps total) | ||
| Cuddles | | ... | 23-11-2011 @ 07:46 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | It's funny that you mention Dan John's advice re squats. Before he got in bed with t-mag he used to post on a few boards and we would regularly converse. He is a good guy and always very happy to help, his get up series was/is brilliant. He never used to proselytise the benefits of high rep squats over any other method. In fact, his big thing was working squats hard and heavy. Often throwing in work from sticking points (front squats in particular). | ||
| IainT | | ... | 23-11-2011 @ 14:57 |
normal people, like me. Member 2325, 550 posts | Post Edited: 23.11.2011 @ 15:01 PM by IainT He's really active over at Dave Draper's place, has his own section. He's also talked a lot about doing high rep squats as a young guy (50 with bw, which was 220), and specifically being told by coaches to keep reps high on the back squat, use the front squat for heavy work. Don't know what he was saying a few years ago.I dunno really, it suits me. I never particularly enjoyed low rep squatting, and got my best ever squat after several cycles of 5/3/1, not going below 5 reps on the 1 week at any point, and that was right at the end prior to doing a one off max week. Goal is to get back to 140 for 10+ as part of the 50 reps with bodyweight training. | ||
| IainT | | ... | 23-11-2011 @ 20:37 |
normal people, like me. Member 2325, 550 posts | Swings last night had a big effect, still I knew they would and as the conditioning is deliberately out of phase with the lifting, it'll only happen once a training cycle. Floor press 5/3/1 paused - 61x5, 71x5, 81x8 Close-grip floor press paused - 71x5, 61x8 Squat - 60x10, 80x10, 100x10, 115x10, 130x10 Hard style KB swing (reset each rep) - 24kg 3x5 Took a 10 min break intending to go back and do some pause squats, which didn't happen. Power curls - 50x10, 55x10, 45x10 Band curls - 2x 1 min 15, with 1 min rest | ||
| IainT | | ... | 25-11-2011 @ 22:19 |
normal people, like me. Member 2325, 550 posts | Easy conditioning, feeling very tired: 6m30s - KB clean and jerk KB snatch practice 3 min KB swing (30s each arm, then both arms x2) | ||
| IainT | | ... | 26-11-2011 @ 14:21 |
normal people, like me. Member 2325, 550 posts | The plan hasn't entirely survived first contact with the enemy, this session was supposed to be OHP/rack pulls/Chins/dips but I just don't have it in me to do the dips, so supersetted KB OHP with the rack pulls and chins. OHP 5/3/1 - 46x3, 52.5x3, 58.5x6, 65x1 x2, 52.5x3, 46x3 Rack pull - 126x3, 145x3, 162.5x6, 145x3, 126x3 KB OHP (24) - x5 each arm, 5 sets Rack chin - bw x16+7+4 double rest pause set The overall weekly work has affected my strength, but I'll adapt and by the time I'm back to where I was, I'll probably actually be a lot stronger, and more conditioned. | ||
| IainT | | ... | 27-11-2011 @ 18:35 |
normal people, like me. Member 2325, 550 posts | f**k. Ow. 'The Eagle' progression Double KB (16+24) front squat x5 + farmers walk. 6 rounds, then 30s breather, then 1 round and 1 squat, then 30s breather, 4 squats. Dead, the last round was messy as my shoulders were so fatigued from supporting the kettlebells. But then I decided to do: 24kg goblet squat x8 - 16kg OH carry (switch arm for return leg) 16kg goblet squat x8 - front squat rack walk out, farmers back x2, no rest. Horrible. | ||
| IainT | | ... | 29-11-2011 @ 20:25 |
normal people, like me. Member 2325, 550 posts | Floor press – 55x10, 65x10, 75x10, 85x9 superset with goblet squats Anderson front squat – 95x1 (3 sets beltless), 105x1 (4 sets belted) Squat – 60x10, 80x30 Power curl – 50x10, 56x10 Close-grip floor press – 56x20 Power curl - 46x10 The high rep squats were a fair bit harder today, not completely recovered from Sunday. | ||