View All Posts: Rick
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| » Tokar's Training Log (Go to post) | 15-02-2007 @ 21:09 | ||
| Are you at Sugden on Sunday? I have some photocopies for you... | |||
| » concept 2 rowing times (Go to post) | 15-02-2007 @ 21:06 | ||
MASSIVE improvement there. You bas***d. | |||
| » Adlington Valentine's Day Videos (Go to post) | 15-02-2007 @ 19:55 | ||
| Nice vid, and lol at the end message. Persistent! | |||
| » BWLA membership = bullshit (Go to post) | 15-02-2007 @ 18:46 | ||
| Joni, we should do that anyway, man. | |||
| » The Legend of Toothpick (Go to post) | 14-02-2007 @ 22:13 | ||
| And 450lbs falls, nice . We demand a video at once! | |||
| » The Assassin (Go to post) | 14-02-2007 @ 22:09 | ||
| Last deload workout. We've been doing light volume, so Coach Jackson tells me to do a 140 single. Wednesday 14/2 Squat Goblet 30x5, barbell 60x5, 80x5, 100x2, 120x2, 140x1x2. It was too easy not to do another one. By far the easiest, deepest, most upright 300lb squats I've ever done. Stretching, chatting, home. Nice. | |||
| » Bench programmes (Go to post) | 13-02-2007 @ 22:19 | ||
| I've been keeping a fairly detailed log since just before I started training around you guys - and will be continuing. Before that I never bothered, since I was essentially going to failure with pretty much the same weights each week - I started logging so I could remember what I did a month ago the last time I was at the same place in the cycle! I think you're exactly right about being able to get fresh gains from each routine, Olly, and I was pretty much planning to run different routines back to back for a while. Multiple new PBs would be good. They're going to come on deads and squats, and I want them on bench too. And yes, I'll be giving each one whole-hearted commitment. After all, I need to stay ahead of Joni on bench and Rob on squats, and close to him on deads - there's the competition to keep me honest! | |||
| » Goals of 2007 Thread (Go to post) | 13-02-2007 @ 22:13 | ||
| Welcome Pete! You gonna start a log? That last one would be insane - gotta get a video. You'd be averaging a lift every 3.6 seconds, which is not slow... | |||
| » The Legend of Toothpick (Go to post) | 13-02-2007 @ 20:30 | ||
| Good stuff . | |||
| » Bench programmes (Go to post) | 13-02-2007 @ 18:59 | ||
| Fazc, they are excellent questions and the reason I started this thread is that I don't really have an answer. For most of my lifting history I've done, essentially, HIT. Because, I guess, I trained in a gym run by and populated by Dorian fans back in the 80s, before my "ten-year rest period". It worked well in that I was bigger and stronger than anyone my age I knew, I suppose, but in retrospect that was saying little. I just don't have enough experience, then, to know what is a good idea and what isn't. One thing I've never really done is the sort of sub-max-effort work that any of these routines would have me doing early on, and I've also never done as much volume as any of them would have me on. I think one major reason my bench has improved over the last year or so is that I'm doing more work than I was, and that needs to be taken further. I'd already pretty much decided that shoulder press db was going to go to 5x5. Doubly sure of that now. Basically, for the period that I have logs for, I've been doing much the same routine other than introducing the heavy singles (early in that period). And before that, I got fairly quickly to where I was (without a powerlifting mindset at all) and then spent a couple of years on *very* slow improvements. I think the next year needs to be a period of experimentation for me; try lots of different things and see what happens with each. | |||
| » You can thank me later.... (Go to post) | 13-02-2007 @ 18:45 | ||
| Those are some neck-snappin' thighs. | |||
| » Bench programmes (Go to post) | 12-02-2007 @ 21:20 | ||
| I take your point about benching more than once, too. Latwork thrice weekly has helped to make the point to me that I have, in fact, been being a bit of a f**king wuss. I know I ought to know what wave loading is, but I don't think I do. | |||
| » Bench programmes (Go to post) | 12-02-2007 @ 21:17 | ||
| I am increasingly thinking I'm going to try the Coan routine, actually - especially since realising that it is *six* working rep sets on day one, not the four I currently do - so is a definite upgrade. I'd do the first nine weeks without deloading and then maybe deload before heading into the last three, depending on how f**ked I feel or don't. The change from db incline to bb incline will do me good anyway. I'll probably keep the day two as written, since I like reps on bench anyway and would want to keep them in somewhere, and I'll certainly do dumbbell shoulder press too. This'll all be on squat day, after squatting. Might do volume tricep work (pushdowns worked well for me) on this day, or maybe on Friday. So, possible new routine looks like this: Sunday: Coan bench day 1, latwork. Monday: interval cardio Wednesday: Squat 5x5, Coan bench day 2, DB shoulders, possible triceps, latwork. Friday: Jackson deadlift, latwork, possibly triceps. Keep opinions coming! Having done basically the same routine for all lifts for almost a year, I'm suddenly abandoning it everywhere. I feel liberated. | |||
| » Bench programmes (Go to post) | 12-02-2007 @ 20:27 | ||
Post Edited: 12.02.2007 @ 20:30 PM I'm thinking of abandoning the bench programme I've been using for the last year or so - it's given me about 20kg, but I'm not sure if it's going to give me a lot more. I've been doing a heavyish single or double, followed by two sets of reps, and then two sets of reps on the incline dumbbell bench. The single starts 20kg below my PB and goes up each week by 5kg (unless failed), the reps start 15kg below the single and go 10,8,6,4 over the four weeks, the inclines are pretty similar to the flat reps. I bench once per week.So, what to do instead? Some things that spring to mind as possibilities: (a) 5x5 for a while followed by mostly singles for a while, a la Fat Pete. (b) 3 or 5 singles followed by 5x5, a la Fazc. (c) Smolov jr, benching twice per week over six weeks. This might kill me, but if I'm fairly conservative it looks like it might be doable. (d) this "add fifty" thing: http://www.joeskopec.com/add50.xls (excel spreadsheet) (e) this Ed Coan routine: http://www.joeskopec.com/edcoanbench.html The "add50" looks like it starts heavy but not completely insane, and I like the fact that it adjusts itself based on how many reps you get from the third week on. Which is just as well, because optimistic as I am I can't see a 20% improvement over seven weeks, really. Like Smolov Jr, this is heavy twice weekly, and so might kill me fairly quickly. The Coan routine would be less than I'm currently doing until about week 8, and then gets hard fast, looking for 11% improvement over 12 weeks. Which is probably more plausible - though I'm not sure if I'll get stronger doing less for that first month and a half... (EDIT: of course that Wednesday 2x10x80-90kg session might make me stronger). I sort of fancy this. What do you think? What do you do? What worked best for you? And, summing it all up, what would you do if you were me. | |||
| » BWLA membership = bullshit (Go to post) | 12-02-2007 @ 18:43 | ||
| Still no date published anywhere that I can see for any NW comp this year, apart from "NW counties bench press, venue TBH" - next Sunday. *shrug*. Can't see myself doing this any time soon, tbh. The BDFPA don't seem to have any NW activity either, sadly. | |||
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