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» Vids from Champions league Ireland (Go to post) | 07-06-2010 @ 23:24 | ||
How heavy was the car deadlift? | |||
» Knees caving in during squat (Go to post) | 04-06-2010 @ 15:17 | ||
Mate also look to see if you might be tight anywhere like hip flexors or adductors, this could be preventing the glute recruitment. Stretch them (hip and adds) then do the GMs. Hopefully helps. | |||
» Knees caving in during squat (Go to post) | 04-06-2010 @ 14:26 | ||
Train more posterior chain, especially glutes. | |||
» Summer (Go to post) | 04-06-2010 @ 13:04 | ||
After 18th Aug I should have the weekdays free, so thinking about just adding in events training and plyo stuff. Need to sort out how many training days but thinking about just playing it by ear? | |||
» This Will Probably Only Last A Week... (Go to post) | 04-06-2010 @ 12:55 | ||
To be honest the rest periods don't seem to be the issue as much as the tempo, which becomes less of an exact measure as fatigue sets in. My plan is to taper next week and then hit 10s-6s for the four weeks after, keeping low rests around 1min, but lifting explosively. My biggest problem will be the stength phase because I have always lifted fairly controlled and need a lot more power. | |||
» This Will Probably Only Last A Week... (Go to post) | 04-06-2010 @ 12:08 | ||
Warmup (This took a while, started training at 7am so I'll put it down to that) Clean and Jerk Stick x many; Bar x many; 40kg x 3 Muscle Clean and Press (all one motion, not sure on the proper name) 40kg x 3 50kg x 3 50kg x 3 50kg x 3 (all went well, 3rd being the slowest on each set as would be expected) 30 seconds rest and 3-1-3 tempo unless stated otherwise Working Sets SLDL 100kg x 10 100kg x 8 (stopped because right side of lower back felt a slight pull and didnt want to aggrivate - until then sets felt fine) So to replace and not to put under more pressure... Hyperextensions BW x 10 BW x 10 BW x 10 (got a good pump on hams and glute/lower back) Widegrip Parallel Pulldown Plate 9 x 10 Plate 8 x 10 Plate 8 x 10 (felt most on brachiallis and grip) Unilateral Supinated Pulldown (all left sets, then right) Plate 3 x 10 Plate 3 x 10 (grip for left was an issue on 6th-10th rep so these were completed without the 3-1-3 tempo) Seated Unilateral Row - Hammer Machine (was going to be bent over row but didn't want to worsen back) 25kg x 10 25kg x 10 25kg x 10 (comfortable, probably should have gone heavier but tried to concentrate on scapula retraction) Barbell Shrug (very slow to act as a grip and upper trap pump) 60kg x 10 60kg x 9 60kg x 9 (nothing left hence 9 and not 10) Static stretched lower back (definately did something with the SLDL, but on slight strain), lats, shoulder girdle and glutes. Ok session. Plate 2 x 10 | |||
» Oli's Training Journal (Go to post) | 03-06-2010 @ 19:31 | ||
Your squats will keep climbing mate they were looking solid. Definately get on some countermovement jumps during rest. Incline looks strong, looking good for the log. Training tomorrow? | |||
» THE DRAGON 2.0 (Go to post) | 02-06-2010 @ 22:42 | ||
Some nice one motions on the log Shane, what's your pb? | |||
» This Will Probably Only Last A Week... (Go to post) | 02-06-2010 @ 16:27 | ||
30seconds rest and 3-1-3 tempo (unless stated) Wup - Just stretching wrists/forearms with the bar for front squats and some bw squats Working Sets Front Squat 50kg x 10 50kg x 8 (felt like leg pum/strength was never an issue, but breathing was so discontinued and will re-introduce when reps are lower than 8) SO - decided to do back squats Back Squat 70kg x 10 70kg x 10 (easy, thought it would be harder due to last week being 70;65 with no FSQ before and less rest, but not so should have gone heavier) Barbell Lunge (once I had taken the lunge position I kept my feet planted for the set) 40kg x 10 40kg x 10 40kg x 10 (Completed all left sets with 30 secs rest, then all right, this was a killer and wiped me out for the rest of the session) Had planned to do lateral stepups and SLDL but they quickly got scrapped, so... Lying Hamstring Curl (no tempo adherence) Plate 4 x 10 (talking to someone about squat form so didn't keep to 30 secs rest, hence added extra set) Plate 4 x 10 Plate 4 x 10 Plate 4 x 10 Seated Unilateral Hamstring Curl (eccentric only - the weight was brought down with both legs and controlled up at a slow tempo (around 5-3 secs), all left sets, then right) 20kg x 10 20kg x 10 20kg x 10 (the control on the last sets were fairly pitiful, but felt like they still did the job re. injury prevention and rehab of my left hamstring) No stretching due to time constraints (getting s**t at the stretching so need to allocate more time to it) | |||
» This Will Probably Only Last A Week... (Go to post) | 31-05-2010 @ 21:08 | ||
Ok, for week three the tempo is staying at 3-1-3, but the rest between sets is going down to a strict 30 secs (inbetween new exercises the rest is setupo time, so about 1m30s). Warmup - CMJ x 4; x 4 Working Sets Push Press (this obviously will not be to the tempo, but still has the 30s rest) 50kg x 10 (easy enough, lower back on right felt it most nearly cramping) 40kg x 10 (good, rest made it difficult despite weight) 30kg x 10 Incline BB (about 30 degrees) 45kg x 10 35kg x 10 30kg x 10 (no spot so took super slow, 3 concentric, 1 hold, 5 eccentric, rest a killer again) Incline Hammer Strength Press 10kg each side x 10 10kg x 10 10kg x 10 (felt a good pump, very nice stretch because the machine's arms are very deep set) Tricep Dip Machine (elbows were kept tight) 35kg x 10 35kg x 10 35kg x 10 (hard last set, especially on delts) Pec Flye Machine (each set was a dropset) Plate 5 then Plate 3 x 10; x 10 Plate 6; Plate 4 x 10; x 10 (first set too easy so upped weight, much better) DB Pullover Started with a 35lbs db but my left pec was so tight decided to change to make this a stretch 1 1/2kg plate each hand x 10 1 1/2kg plate each hand x 10 (think this was well worth doing, think because of where the the stretch hit most pec major is tight?) Static stretched pec minor major and lats. | |||
» This Will Probably Only Last A Week... (Go to post) | 30-05-2010 @ 20:08 | ||
Post Edited: 30.05.2010 @ 20:10 PM by MattF Normal format for the week, 45 secs rest in between sets and 3-1-3 tempo, obvious exception being C&J (although having watched the lifts back, not by much) warmup.I have posted 2 recorded sets of the 3 warmups for comments re. technique (so if either of the Cleggs can help? or anyone else...) Wup C & J (just to keep a hand in with the technique and to maintain 1 fast movement) 60 x 2 (felt worryingly heavy) 60 x 2 (better, 1 was a power clean as well to get a better triple extension) 60 x 2 (ok) Bent over Row 50 x 10 (easy) 50 x 10 (harder) 50 x 10 (difficult) Upright Row (cable w/ straight bar) - pulled high to face Plate 5 x 10 (easy - didn't pull high enough and tempo too quick) Plate 5 x 10 (harder, better tempo and height) Plate 5 x 10 Wide Grip Pulldown (took slightly longer than the 45 secs to start these sets, distracted by beyonce and had to find suitable weight) Plate 6 x 10 (too easy) Plate 7 x 10 (ok, forearms and grip tiring most, left shoulder didn't feel 100%) Plate 7 x 10 (ok/hard) Supinated Pulldown Plate 7 x 10 Plate 7 x 10 Plate 7 x 10 (all hurt in a good way) Hyperextension with reverse DB flye (using this as smth to work lower back/ stetch it and an isometric for upper back) 15lbs x 10 15lbs x 5 (hams felt ready to burst so decided to swap for reverse flye machine) Reverse Flye (machine) Plate 3 x 10 Plate 3 x 10 (Actively tried to relax upper traps to use more mid and lower, felt like this worked well, lowered my grip to aid with this) http://www.youtube.com/watch?v=nJFvccEmpPg http://www.youtube.com/watch?v=mmeCF3Z5ksM | |||
» Nathan Jones - Actor and Wrestler (Go to post) | 30-05-2010 @ 19:46 | ||
He was in Warrior King (Ong Bak 2) as well, fighting Tony Jaa at the end. Heinz Ollesch is also in it! | |||
» This Will Probably Only Last A Week... (Go to post) | 27-05-2010 @ 18:40 | ||
Rest = 45 secs between sets Tempo = 3-1-3 Warmup Snatch 20kg x 3; 20kg x 3; 20kg x 3 (All felt fine, but I need some light bumper plates to progress I think) Working Sets Back Squat 70kg x 10 65kg x 10 60kg x 10 (Ok, the hardest was the final set because I really slowed last few reps concentrically) DB Walking Lunge (Left leg x 3 sets, then right sets) 30lbs x 10 30lbs x 10 30lbs x 10 DB Lateral Step-up to Bench (Unilaterally loaded i.e. one DB on the same side as leg being repped) 25lbs x 10 25lbs x 10 (Good, tried to control eccentric, sitting through heel, felt a lot like single leg squats. Also second set was a killer) Lying Ham Curl Plate 2 x 10 Plate 2 x 10 Plate 2 x 10 Standing Uni Hams (left sets, then right) Plate 2 x 10 Plate 2 x 10 (ROM was not great, only got to about 90degree at the knee) Static stretch on quads and hams. | |||
» This Will Probably Only Last A Week... (Go to post) | 24-05-2010 @ 11:30 | ||
For today's session the rest period was brought down to 45 seconds between sets with the 3-1-3 lifting tempo remaining. Warmup Snatch 20kg x 3; 20kg x 3; 20kg x 4; 20kg x 4. (Felt ok but wasn't fully extending my hips, not sure if it was due to the light weight or s**t technique) Working Sets Military Press 42.5kg x 6 (+4) (took a 10 second rest and put down to 40kg to finish last 4 reps) 32.5kg x 4 (then 10 secs rest) 30kg x 4 22.5 x 7 (then 10 secs rest) x 3 Felt good, but no energy, didn't eat properly before training because early morning, so maybe due to this? DB Incline (45degree) Press 45lbs x 10 45lbs x 10 35lbs x 10 All felt good. Close Grip Bench - Supersetted with - Pushdown (w/rope) No Rest 40kg x 10 (too easy) ------------- plate 2 x 10 40kg x 10 (good) ----------------- plate 2 x 10 35kg x 10 (good) ----------------- plate 2 x 10 (difficult to fully extend last 3 reps) The rest for the above was just walking between equipment, so around 10 secs. Unilateral Standing Cable Flye (left side x 2 then right) Plate 2 x 10 Plate 2 x 10 (not challenging but good active stretch) Bentover Unilateral DB Shoulder Extension w/ external rotation 10lbs x 10 10lbs x 10 (left had less ROM in extension, smth to work on with stretching in the future) Overall good, apart from military press. Bit too early for me and need to eat better, nutrition has gone to s**t after being good for only first 3 days. | |||
» two fat blokes and an athlete u90k strongman training Luton (Go to post) | 24-05-2010 @ 00:39 | ||
Quality setup. Liking the cement mixer at the end of the medley. |