Deweakening

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donm		Deweakening	03-01-2012 @ 21:42
Member 3222, 27 posts	I'm an ex-endurance athlete and new to true strength training. I've been training for a few months. 6'1", 76kg Current maxes: Squat 112.5 is the heaviest I've actually done in training. I think I could get 115 or 120. I'm a terrible squatter. BP 102.5x3 is the best I've done in training about 6 weeks ago. Have gone slightly backwards since then. DL 160. Did this a week ago. Just missed 165 yesterday. Today 3/1/12 Bunch of leg swings etc to warm up Squat 20 x 15 50 x 8 60 x 5 60 x 5 70 x 3 80 x 3 90 x 3 100 x 1 110 x 1 115 x 1 (PB) 90 x 5 Bench 20 x 15 50 x 8 60 x 5 70 x 3 80 x 3 90 x 3 95 x 1 100 x 1 102.5 x 1 105 x 1 90 x 5 One-leg calf raises: 14kg x 15 x 3 Hanging pike x 6, 6, 5

Gingy		...	03-01-2012 @ 23:27
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Good luck with the new journal mate, I used to be an endurance athlete myself and remember transferring over to strength training a lot weaker than you are so I'm sure you'll make some good progress!

slimsim		...	04-01-2012 @ 09:46
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	Hi Donm, Sounds like the transfer over is going well. I don't think there are too many endurance athletes who can deadlift 160! Are you working towards anything in particular, such as planning to get into strongman, powerlifting, olympic lifting?

donm		...	05-01-2012 @ 23:18
Member 3222, 27 posts	Thanks for the comments guys. I'm keen to try some unequipped powerlifting. I did some lifting when I was a teenager but haven't lifted for quite a few years until recently. Who knows, if I get strong enough I'll probably have a go. Thursday 5 January Deads 20 x 15 60 x 5 70 x 5 80 x 5 90 x 3 100 x 1 120 x 1 140 x 1 150 x 1 165 x miss (very close, just couldn't lock it out. Also didn't have any chalk and grip felt dodgy) BP 20 x 15 50 x 5 60 x 5 70 x 3 80 x 3 90 x 1 95 x 1 100 x 1 107.5 x miss (just failed, should get this next time with a couple days rest) 90 x 5 Chins (neutral medium grip) BW x 5 +10kg x 5 +20kg x 4 Dumbbell curls 22.5 x 8,8,6

donm		...	05-01-2012 @ 23:23
Member 3222, 27 posts	Trying to decide between two routines. The first option is: Day A Squat Bench Calves Abs Day B Deads Military press or Dips Chins Biceps I would train Mon, Wed, and Fri, alternating days A and B. So I'd do: Week 1 Mon - A Wed - B Fri - A Week 2 Mon - B Wed - A Fri - B This routine focuses pretty heavily on the main lifts. The only thing that concerns me is that I'd be deadlifting twice in a week some weeks. Maybe that's too much?

donm		...	05-01-2012 @ 23:25
Member 3222, 27 posts	The second option would be: Mon Squat Bench Calves Abs Wed Bench Dips Military Press Biceps Fri Deads Rack pulls Chins Abs Only two lower body days each week using this option. Not sure if the lower frequency would be a good thing or a bad thing?

donm		...	06-01-2012 @ 21:30
Member 3222, 27 posts	Post Edited: 06.01.2012 @ 21:37 PM by donm Thursday 5 January Deads 20 x 15 60 x 5 70 x 5 80 x 5 90 x 3 100 x 1 120 x 1 140 x 1 150 x 1 165 x fail right at lockout. Lifting without chalk and grip started to slip so put it down. I'll get this next time Bench 20 x 15 50 x 5 60 x 5 70 x 3 80 x 3 90 x 1 95 x 1 100 x 1 107.5 x just needed a tiny bit of assistance. Will get this next time. 90 x 5 Chins (med neutral grip) BW x 5 +10kg x 5 +20kg x 4 DB curls 22.5kg x 8,8,6 Friday 6 January Squat 20 x 15 x 3 60 x 5 x 2 70 x 5 80 x 5 90 x 3 100 x 1 110 x 1 117.5 x 1 (PB) 100 x 3 x 2 Dips BW x 5 + 20kg x 6 x 4 Military Press 20 x 10 40 x 5 50 x 5 52.5 x 5 55 x 4


DavidW		...	07-01-2012 @ 12:20
140/160 Member 2018, 115 posts	Like the lack of faff

spam_up		...	07-01-2012 @ 12:34
Glorious spam Member 1563, 3961 posts SQ 180, BP 130, DL 260 570.0 kgs @ 90kgs UnEq	Good luck with your training donm

donm		...	09-01-2012 @ 23:58
Member 3222, 27 posts	Post Edited: 10.01.2012 @ 00:01 AM by donm Dave - wonder who that was inspired by? Thanks spamup. Long way to go but it's coming along. Monday 9/1/12 Lifting at a gym near my parents' place in Vancouver. All weights in pounds Deads 45lbs x 10 135 x 5 155 x 5 185 x 5 205 x 3 225 x 1 265 x 1 315 x 1 330 x 1 365 x 1 (165.6kg PB) 275 x 5 x 2 Had to lift in my converse, gym wouldn't allow barefoot. Bench 45lbs x 15 115 x 9 135 x 5 155 x 3 175 x 3 205 x 1 225 x 1 235 x 1 (106.6kg, PB in the past 10 years!) 205 x 3, 3 Chins (medium supinated grip) BW x 5 +20lbs x 5 +45 x 5 +55 x 5 +65 x 2 Ab wheel roll-outs: standing progression

DavidW		...	10-01-2012 @ 19:05
140/160 Member 2018, 115 posts	Few more kilos in the DL once you take your shoes off and aren't jet lagged. The back off set was quite light?

donm		...	11-01-2012 @ 06:49
Member 3222, 27 posts	DavidW said:Few more kilos in the DL once you take your shoes off and aren't jet lagged. The back off set was quite light? Yeah I kept the back-off sets light this time. Just doing them by feel. 170's not far off. 200 by June.

donm		...	12-01-2012 @ 00:15
Member 3222, 27 posts	Post Edited: 12.01.2012 @ 00:18 AM by donm Wednesday, 10 January Some mobility work / dynamic stretching 25min moderate on X-trainer

donm		...	12-01-2012 @ 00:16
Member 3222, 27 posts	Post Edited: 12.01.2012 @ 04:59 AM by donm Thursday, 11 January All weights in pounds Lots of dynamic stretching Squat 45 x 15, 15, 15 135 x 5, 5 155 x 5 185 x 3 205 x 2 225 x 1 245 x 1 265 x 1 (PB, 120kg) 225 x 3, 3 Dips BW x 5 +45 x 5 +55 x 5 +65 x 5 +75 x 5 +85 x 5 Military press 45 x 5 95 x 5 115 x 5 120 x 5 Alt dumbbell curl 45 x 8 50 x 8 55 x 8 Finally feel like I'm making some progress with my squatting. Still a long way to go but at least I'm improving since I moved my stance out and started pointing my toes further out. My hips are really tight though and I find I have to stretch them a lot before I can hit depth. Is there anything I can do to fix this? Overhead strength is pretty poor. I'm much stronger on seated dumbbell presses.

slimsim		...	12-01-2012 @ 00:41
My asshole is not watertight. Member 2926, 6050 posts SQ 217.5, BP 107.5, DL 225 550.0 kgs @ 86kgs UnEq	I vote training option 1, with the military press instead of dips. It works all the major muscles groups that you'll need to focus on but has a higher frequency so more overall volume than the second. I think that'll lead to more positive gains for you at this time. Nice PB's on the bench, squat and deadlift!!!! triple whammy! I'd just be conscious of doing 1rm pb's every sesh. It'll hammer your recovery. Just a thought, but you could just do 3rep and 5 rep PB's to keep the volume a bit higher but not quite killing yourself?

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