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Post by Jared Enderton on Jul 22, 2009 22:31:11 GMT -5
KISS- I love your method, Keep It Simple, Stupid. The necessities are sometimes overlooked and lost between the newest fad accessory movements.
Ever consider more reps for back squatting? Maybe try like 250x3x8? I think that would really benefit you and your conditioning... Amazing how sore the legs can get from doing some more reps, not even high reps, but mid reps with even lower weights... Just a thought! Plus--- some Hypertrophy is probably likely to follow- I know you want bigger legs! Just something to toss around...
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Post by Jared Enderton on Jul 27, 2009 16:54:17 GMT -5
you're still posting your workouts for this week... right?
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Post by vincedecker on Jul 28, 2009 19:10:02 GMT -5
7/28
Back squats - 135x5, 225x5, 275x8, 225x8 Free bar calf raises - 225x10, 315x10 x 2sets Leg curls - 100 x 8 x 3 sets Dumbell curls for girls - 35s x 6 each, 40s x 6 each, 45s x 6 each
Gonna try to teach an old dog a new trick. Have lifted like a (weak) Bulgarian for years, but will try to increase my muscle endurance with a new plan. I will develop it as I go. Got to see the old vet at the gym again tonight for the first time in months. He had shoulder surgery and was off work while he recovered, so he lifted during the days. This guy is 51 and still LOVES the iron. Enough to go broke to have his surgery so he could resume what he loves. I will lift heavy in the gym only about once or twice a month for a while.
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Post by Jared Enderton on Jul 29, 2009 12:35:00 GMT -5
I think that is a great idea. I am glad you took my squat advice seriously! Bulgarians would hate you for that workout with all those reps and not claim you anymore, but, I still claim you as my friend. so you have that to be proud of. You don't have the backing of a nation anymore, but, you have the backing from me, equally important. I think it will be great for you. Get you some muscle endurance and open up your lungs a bit. get some real lactic acid flowing around there!
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Post by kingklavetter on Jul 29, 2009 16:43:09 GMT -5
Vine I follow a routine based on Bulgarian style lifting. Are you a member of USAW? If you are you could come up here, train for a day and for a nominal fee I'm sure the guys at SWSC would print you out a bulgarian formula. Even if you dont train Im sure they will make you out a program. If they don't I will. I just need to know your maxes on front squat, snatch, clean and jerk, power clean and push press. A big part of the Bulgarian cycle is the increase and decrease in weights. Oh and the Bulgarians also highly believed in Tribulus. Not the tribulus you see in GNC but more of the injectable kind that greatly increases testosterone.
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Post by Jared Enderton on Jul 29, 2009 17:10:56 GMT -5
I really wish just starting out I'd be on more of a bulgarian approach. I feel like I spend more time trying to figure out which mvmt is which rather than focusing on the main 5 like the bulgarians do. I think the best approach would be to start like a bulgarian program and maybe progress to a program like the chinese with tons of different mvmts... idk, simplicity when starting out i think is key.
Just a rant.
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Post by vincedecker on Jul 30, 2009 19:46:14 GMT -5
7/30
Got home from work late, gym closed at 7.
Clean high pulls - 135 x 5, 225 x 5 x 2 sets Clean DL and Shrug - 315x5 Strict press - 135 x 5, 155 x 4, 175 x 2 x 2 sets - pathetic Dumbell Triceps skull crushers - 35s x 6each arm, 45s x 6 each x 2 sets
Don't usually strict press, but have an injured shoulder and these are pretty good for rehab w/out jarring the joint.
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Post by kingklavetter on Jul 30, 2009 20:06:26 GMT -5
Strict pressing your BW is a pretty awesome feat.
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Post by Jared Enderton on Jul 30, 2009 22:56:53 GMT -5
especially for not doing them. don't be so hard on yourself. I think a 95kg or so strict press is close with your lockout strength!
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Post by vincedecker on Jul 31, 2009 19:49:13 GMT -5
Did 200 @170 in 2003, so just a little frustrating. Nothing I can't get back to though. Gonna try hard to get the upper back stronger too. Watched my Farmer's video from IAGames and was pretty disgusted at how bad the shoulders and upper back slumped at the end of the run.
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Post by Jared Enderton on Jul 31, 2009 20:12:46 GMT -5
That was 6 years ago... 170x2x2 isn't too far off that I don't think. With the right coach(me) maybe you are good for 100kg!
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Post by vincedecker on Aug 3, 2009 19:07:38 GMT -5
8/3:
Back squats - 135 x 5, 185 x 3, 225 x 3, 275 x 10 Snatch High Pulls - 135 x 5, 185 x 4, 185 x 4 Power cleans - 185 x 3 x 2 sets Shoulder stretching Wrist stretches
Not sure why I stretched AFTER the wo, but that's the way it went down. I'm working into things slowly.
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Post by Jared Enderton on Aug 3, 2009 19:19:12 GMT -5
nice job on the squats.. because static stretching should ONLY be done after the workout, and dynamic stretching before.. You did it right and you didn't even know it haha! Supposedly there has been tons of studies done and static stretching BEFORE a workout can decrease power output up to 20% for up to 1 hour... This is why you see most high level football teams(and really almost any higher level cutting edge team) only doing high knees, carioca, etc before a game.. They generally do very very light static stretching, but, most of it is dynamic. The whole exercise science staff here at UNI, as well as the strength and conditioning staff completely believe in this and have all teams stay away from static stretching before a game(even the football team). They have studied it like it's their job. Wait, it is their job.
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Post by Jared Enderton on Aug 3, 2009 19:26:19 GMT -5
8/3: Snatch High Pulls - 185 x 4, 185 x 4 Power cleans - 185 x 3 x 2 sets Proper way to log this (because I know it is time for your nightly lesson): Snatch High Pulls- 185x2x4 Power cleans- 185x2x3 and your back squats, was that 275x10s of 10 reps all of this multiple set logging from everyone is throwing me off! In all seriousness- how did that set of 10 feel?
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Post by vincedecker on Aug 3, 2009 19:50:17 GMT -5
Felt ok. Will try to add 2 reps a week for a while. Should be good for me.
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