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Lift, stretch, run...and repeat

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  • Lift, stretch, run...and repeat

    Tracking my progress (and search for an ass)...

    Goal: Lift heavy, 2*/week
    Stretch: 1 hot yoga class */week
    Run: jog or touch or sprints 2-3*/week

    This week

    Monday 07Oct:
    - warm up
    - chin ups (assisted): warm up set 36kg*10, 3 sets 32kg*10
    - deadlift: warm up set 15kg*10, 3 sets 30kg*12
    - pushups (no weight): 3*10
    - squats: warm up set 10kg*10, 3 sets 25kg*12 (1) and then 27.5kg (2)
    - plank (1min)

    Highlights: going at all given how tired I am....using the squat rack
    Lowlight: lame music playing the whole time.

    Last week

    Sunday 06Oct: hot yoga, 1.5hrs

    Friday 04Oct
    First gym session!
    - warm up
    - chin ups (assisted): warm up set 36kg*05, 3 sets 32kg*10
    - deadlift: warm up set 15kg*10, 3 sets 25kg*12
    - pushups (no weight): 3*10
    - squats: warm up set 10kg*10, 3 sets 25kg*12
    - plank (1min)

  • #2
    Bought the 'Starting Strength' book on my Kindle this morning! Really interesting to read how a squat should be done... I changed my technique today and the squats felt MUCH harder, was struggling to get to 10 at 27.5kg.
    I'm sure I'm not quite there with the technique but will keep trying.

    Thurs 10 Oct:
    - warm up
    - pushups (no weight): 3*10...a little easier than they have been before, woo!
    - deadlift: warm up set 15kg*10, 3 sets at 30kg*12 ....must look at SS to make sure I'm doing that right, too!
    - squats: warm up set 10kg*10, 3 sets at 27.5kg*10...might swap to SS defined sets of 5?
    - chin ups (assisted): warm up set 36kg*10, 3 sets 32kg*7....doing these last so much harder than doing it first!
    Forgot* to do plank, oops.


    *didn't really forget. Decided I needed to get back to work for work.
    By 'work' I mean 'eat lunch'.

    Comment


    • #3
      Originally posted by heatherp View Post
      Bought the 'Starting Strength' book on my Kindle this morning! Really interesting to read how a squat should be done... I changed my technique today and the squats felt MUCH harder, was struggling to get to 10 at 27.5kg.
      Nice!
      The Champagne of Beards

      Comment


      • #4
        Originally posted by heatherp View Post
        Bought the 'Starting Strength' book on my Kindle this morning! Really interesting to read how a squat should be done... I changed my technique today and the squats felt MUCH harder, was struggling to get to 10 at 27.5kg.
        I'm sure I'm not quite there with the technique but will keep trying.

        Thurs 10 Oct:
        - warm up
        - pushups (no weight): 3*10...a little easier than they have been before, woo!
        - deadlift: warm up set 15kg*10, 3 sets at 30kg*12 ....must look at SS to make sure I'm doing that right, too!
        - squats: warm up set 10kg*10, 3 sets at 27.5kg*10...might swap to SS defined sets of 5?
        - chin ups (assisted): warm up set 36kg*10, 3 sets 32kg*7....doing these last so much harder than doing it first!
        Forgot* to do plank, oops.


        *didn't really forget. Decided I needed to get back to work for work.
        By 'work' I mean 'eat lunch'.
        Hey, just some suggestions for you regarding deadlifts:

        1. Do squats first.
        2. Don't do 3 sets of deadlifts for 12 reps each. It's great that you got the SS book, so after you read the deadlift chapter, switch to doing single sets of 5. It might seem fine now, but as you get stronger, doing 3 sets of deadlifts will be suicide.

        In terms of the workout, you can follow the Starting Strength template (modified to substitute power cleans for chin-ups) for a while:

        Workout A
        Squat x 5 x 3
        Bench Press x 5 x 3
        Deadlift x 5 x 1

        Workout B
        Squat x 5 x 3
        Press x 5 x 3
        Chin-ups x X x 3

        You simply alternate between the two workouts, three times a week, typically Monday, Wednesday, and Friday.

        Comment


        • #5
          Originally posted by heatherp View Post
          Bought the 'Starting Strength' book on my Kindle this morning! Really interesting to read how a squat should be done... I changed my technique today and the squats felt MUCH harder, was struggling to get to 10 at 27.5kg.
          I'm sure I'm not quite there with the technique but will keep trying.

          Thurs 10 Oct:
          - warm up
          - pushups (no weight): 3*10...a little easier than they have been before, woo!
          - deadlift: warm up set 15kg*10, 3 sets at 30kg*12 ....must look at SS to make sure I'm doing that right, too!
          - squats: warm up set 10kg*10, 3 sets at 27.5kg*10...might swap to SS defined sets of 5?
          - chin ups (assisted): warm up set 36kg*10, 3 sets 32kg*7....doing these last so much harder than doing it first!
          Forgot* to do plank, oops.


          *didn't really forget. Decided I needed to get back to work for work.
          By 'work' I mean 'eat lunch'.
          Don't be overly concerned with your rep range, whether 5 reps or 12 reps makes no difference. It is the intensity of effort and time under load that determines your progress.Providing you are kicking ass and the sets are lasting between approximately 50-90 seconds then you will stimulate improvement !

          Ps. And don't forget to keep all the reps strict,slow and smooth, you are wanting to increase tension on the muscle and make reps harder not blast through them removing tension and making them easier.
          Last edited by OldSchhool; 10-10-2013, 09:28 AM.

          Comment


          • #6
            Originally posted by quikky View Post
            1. Do squats first.
            2. Don't do 3 sets of deadlifts for 12 reps each. It's great that you got the SS book, so after you read the deadlift chapter, switch to doing single sets of 5. It might seem fine now, but as you get stronger, doing 3 sets of deadlifts will be suicide.
            Workout A
            Squat x 5 x 3
            Bench Press x 5 x 3
            Deadlift x 5 x 1

            Workout B
            Squat x 5 x 3
            Press x 5 x 3
            Chin-ups x X x 3

            You simply alternate between the two workouts, three times a week, typically Monday, Wednesday, and Friday.
            Hey thanks quikky & RM! I'll give that a whirl.

            If I do change to single-set deadlift *5 reps, how much should I load the bar with?

            Comment


            • #7
              Originally posted by OldSchhool View Post
              Ps. And don't forget to keep all the reps strict,slow and smooth, you are wanting to increase tension on the muscle and make reps harder not blast through them removing tension and making them easier.
              I'm really focussing on that, super slow and for my squat, lowering for a slow count of 4-5 and then up at the same rate, even though its tempting just to blast up

              Comment


              • #8
                Originally posted by heatherp View Post
                Hey thanks quikky & RM! I'll give that a whirl.

                If I do change to single-set deadlift *5 reps, how much should I load the bar with?
                Gradually increase the weight until it starts to feel heavy. Considering your last weight of 30kg x 12 x 3, I think you'll end up around 35-45kg. Once that happens, do that for 5 reps and that's your first deadlift workout. Increase 10lb each workout until it starts to feel like you might not finish the next +10lb. Then switch to 5lb increments. Eventually, you'll move to deadlifting once a week, however you don't need to worry about that yet.

                Comment


                • #9
                  Originally posted by heatherp View Post
                  I'm really focussing on that, super slow and for my squat, lowering for a slow count of 4-5 and then up at the same rate, even though its tempting just to blast up
                  There is no reason to go super slow - you're wasting energy instead of completing the reps. You can go as fast as you want provided two things happen: proper form and proper depth.

                  Comment


                  • #10
                    Originally posted by quikky View Post
                    There is no reason to go super slow - you're wasting energy instead of completing the reps. You can go as fast as you want provided two things happen: proper form and proper depth.
                    And providing it meets a time under tension time of 50-90 seconds........6-8 quick reps just ain't gonna cut it ! And just how is time under tension wasting energy ?
                    Fast reps are akin to ticking off only the first and last numbers on a bingo card, without hitting the numbers in-between you aren't going to get the prize.


                    The Science behind Time under Tension and Muscle Failure for Muscular Hypertrophy | About Lifting
                    Last edited by OldSchhool; 10-10-2013, 10:39 PM.

                    Comment


                    • #11
                      Originally posted by OldSchhool View Post
                      And providing it meets a time under tension time of 50-90 seconds........6-8 quick reps just ain't gonna cut it ! And just how is time under tension wasting energy ?
                      Fast reps are akin to ticking off only the first and last numbers on a bingo card, without hitting the numbers in-between you aren't going to get the prize.


                      The Science behind Time under Tension and Muscle Failure for Muscular Hypertrophy | About Lifting
                      All she needs to do is 3 sets, 5 reps each, and increase the weight a little every time. It works beautifully. Simple as that.

                      Comment


                      • #12
                        Originally posted by quikky View Post
                        All she needs to do is 3 sets, 5 reps each, and increase the weight a little every time.
                        Yep.
                        The Champagne of Beards

                        Comment


                        • #13
                          Originally posted by quikky View Post
                          All she needs to do is 3 sets, 5 reps each, and increase the weight a little every time. It works beautifully. Simple as that.
                          I will work but is not the optimal way to go about it, she could get far faster results with less joint stress using the method I suggested.

                          I'm going to get some pics of my legs posted up soon, I'm an old fart with naturally skinny legs, I do no traditional squatting, no low reps and do maybe two sets every 8 days for my thighs.......they are growing like weeds again and with good shape.

                          In fact maybe we should start up a leg pics thread that we can update with progress pics !
                          Last edited by OldSchhool; 10-11-2013, 09:35 AM.

                          Comment


                          • #14
                            Originally posted by OldSchhool View Post
                            I will work but is not the optimal way to go about it, she could get far faster results with less joint stress using the method I suggested.
                            Well, this way it is typical for people to add 15lb to their squat every week, for months. With women it will be slower, but still big gain in strength. Are you suggesting your methods produce a more optimal way to acquire strength?

                            And again, what joint stress are you concerned with? People with terrible joints feel better doing this, not worse. Are you suggesting a healthy individual, doing this with correct form, somehow will injure their joints?

                            Look at the actual results people get from this routine - not online articles from bodybuilders.

                            Comment


                            • #15
                              Originally posted by quikky View Post
                              Well, this way it is typical for people to add 15lb to their squat every week, for months. With women it will be slower, but still big gain in strength. Are you suggesting your methods produce a more optimal way to acquire strength?

                              And again, what joint stress are you concerned with? People with terrible joints feel better doing this, not worse. Are you suggesting a healthy individual, doing this with correct form, somehow will injure their joints?

                              Look at the actual results people get from this routine - not online articles from bodybuilders.
                              if you've never done a particular movement before or trained in a particular rep range before you'll initially gain a lot of strength once you do so, regardless of how long you've been lifting. Here the strength gains are due to improvements in intramuscular coordination.

                              If you do back squats for 3 years and decided to take up front squats you'll initially gain a lot of strength on those front squats. If you’ve never trained with reps below 5 before, and you begin to do so, you’ll probably have some quick initial increases in your poundages.
                              The initial gains you mention have more to do with the person just becoming better at performing that move not just because of physical increases in muscle hypertrophy.

                              Very few bodybuilders train in the manner that I do, due to all the drugs used in bodybuilding they can get away with less than optimal routines and techniques yet still see improvements. For this reason following the advice they give in magazines or on forums is not a good idea for the natural athlete. I stick with protocols from such people as John Little, Ellington Darden, Drew Baye, Arthur Jones etc.

                              Regarding the joints, No in a healthy person they are unlikely to see any immediate effect on their joints. If you tow a 1 ton trailer using your car chances are it will be fine for a while, however it is still stressing the car more than towing a 1/2 ton trailer. I just can't see sense in applying any more load to the joints than is absolutely necessary to stimulate the improvements.
                              Last edited by OldSchhool; 10-11-2013, 10:02 AM.

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