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RE: DrRick's path to 1000lbs and less lard - May 14 2006 18:52:01
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badboy007
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the bodyweight excuse is my favourite too, but then the reply is " you need to gain weight then"...pretty hard to come back from seeing its true!
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RE: DrRick's path to 1000lbs and less lard - May 14 2006 20:27:06
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Galloot
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quote:
ORIGINAL: DrRick
Bench 60x12, 90x12 PB, 105x1 paused, 115x3 PB, 90x11+f.
Call me old fashioned, but to me 12 reps at 60kg is just wasted energy, especially on the triceps. I seem to recall BigTom agreeing with me on this, in the days when he used to be funny. For warms ups I do just 5 or 6 reps but if someone more knowledgeable has told you different, fair enough.
quote:
1. I need to keep looking at grip - I don't want to be that narrow, but definitely a bit narrower than I was two months ago (when I was on max legal).
2. My bench is getting stronger very fast right now, probably not least because of getting some arching and leg drive plus more tri involvement.
3. An awful lot of strength is in the mind - if I'd known I was narrow gripping, I would probably not have hit those weights.
4., and
5. I can only actually think of three things.
Your a funny guy, the forum is a much better place with you in it 
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RE: DrRick's path to 1000lbs and less lard - May 14 2006 23:42:41
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DrRick
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quote:
ORIGINAL: Galloot
Call me old fashioned, but to me 12 reps at 60kg is just wasted energy, especially on the triceps. I seem to recall BigTom agreeing with me on this, in the days when he used to be funny. For warms ups I do just 5 or 6 reps but if someone more knowledgeable has told you different, fair enough.
You're probably right. Until quite recently I was doing ten-rep warmups, and I've only recently gone to 12. Reasoning follows: I don't do the sort of light-cardio warmup that many people do, and my warmup weights tend to be very light - weights that will only ever fail from lactic acid, basically. I'm trying (a) to warm the muscle, joint and tendons very thoroughly, (b) to quickly lock into the right form, and (c) to accustom myself to higher reps - if I only ever did ten reps when the tenth was going to be near failure, I think the lactic acid would be burning then.
I honestly don't think I'm wasting any significant energy on them.
Opinions sought from all and sundry on this - especially since quite a few of you don't post your warmups. What do you do, and why? Do you do 5-10 minutes of bike or treadmill to warm up? Stretch? What?
quote:
Your a funny guy, the forum is a much better place with you in it
Thank you, kind sir. I shall strive to save some lines for next week rather than use them all now  .
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RE: DrRick's path to 1000lbs and less lard - May 15 2006 0:17:11
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Rob1985
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I think your warm ups alright mate - one thing I would recommend is perhaps adding a set with just the bar (if you're not already?), can help to get your groove.
I think you'll find that quite a few of the guys don't bother with cardio warm ups, as they often don't work the muscles you're about to use... I'm sure Tokar will elaborate when he gets back from the barbers.
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RE: DrRick's path to 1000lbs and less lard - May 15 2006 1:47:07
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Olly Jackson
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The Dolph Lundgren look is in you know?
My warmups for bench look like:
- chat some bullshit
- 60kg x ~6-8
- chat some more bullshit, often singling out Vegan'that belts not leather is it?'Lifter
- 80kg x 3-5
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RE: DrRick's path to 1000lbs and less lard - May 15 2006 10:59:46
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veganlifter
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quote:
ORIGINAL: Olly Jackson
My warmups for bench look like:
- chat some bullshit
- 60kg x ~6-8
- chat some more bullshit, often singling out Vegan'that belts not leather is it?'Lifter
- 80kg x 3-5
are you sure you didn't leave something out of that mate? I thought there were two sets of most muscular and double bicep shot posedowns before the reps with 80?
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RE: DrRick's path to 1000lbs and less lard - May 15 2006 11:05:32
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tokar
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I agree with Galloot on the 60x12.
Personally I think an empty bar is what you want to be using for warm-ups. Unless I'm in a big rush, I always go through a few things before lifting - whatever exercises I'm doing:
SLDLs with no weight (no bar even)
Squats - ditto
Rotate shoulders and hips
SLDLs with empty bar x 20
Snatch grip press behind neck with empty bar x a few
Good mornings (ditto)
Squats (ditto)
(All that takes no more than 5 minutes)
Then if I'm benching I'll start with an emnpty bar for 5-10 reps, then 60x5 (at most) and on from there. Light cardio before lifting is a total waste of time - no actual crossover to what you're going to be doing. A warm-up for lifting should concentrate on getting range of motion good and loosening up the joints.
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RE: DrRick's path to 1000lbs and less lard - May 15 2006 13:43:10
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BigTom
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If you're benching 115x3 then you could try warming up like this:
20 x 6-8 (that's the empty bar)
60 x 6
80 x 3-4
100 x 1-2
115 x ??? (more than three if you warmup like this!)
Then you could do a pump set with 100 for, who knows, ten reps since you have all that energy spare! 
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RE: DrRick's path to 1000lbs and less lard - May 15 2006 19:54:00
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DrRick
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I may have to think more on this... interesting stuff, thanks guys.
I do empty-bar warmups for squats, and indeed bodyweight-only before those. On bench, I find doing anything with the empty bar really hard to feel.
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RE: DrRick's path to 1000lbs and less lard - May 17 2006 23:44:40
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DrRick
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Wednesday 17/5
It's comedy-squat day. Ten-rep week.
Squat 20x10, 60x10, 80x3, 100x8, 115x1, 125x1, 90x10.
DB press 20x10, 32.5x10x2.
Seated laterals 17.5x10x4.
Only ten minutes of elliptical (absolutely knackered), stretch, crunch. Knees feeling better than ever, back completely trouble-free.
I was hoping for 100x10 on the squat, which I did a few weeks ago just after lowering my squats - but I'm now going a couple of inches lower again, if not more. 90x10 will do.
The lovely Adam watched my first three sets; apart from a couple of reps where I didn't get my knees wide in the first set, the rest were all nice and low - and quite a few were apparently an inch or two too low. This makes me extremely happy. Compared to the depth when Olly reckoned I was probably still a half inch or so short (bar on pin 12), I'm a good inch or more further down. The Ironworks are great.
This makes it a lot harder - more on the endurance than anything. The 100s felt ridiculously light, but by 8 I was absolutely fecked. The singles were (as hoped) very, very easy, though I made a proper dog's of the 125 because I'm stupid (see below). The 90x10 felt very light indeed, but I was seeing colours by the end.
Hopefully this will get better quickly as I get used to squatting properly with a non-trivial weight on my back. I still have many things to think about - arch, sit back, eyes up, core tight, and especially knees out. When I get confused, as I did on the 125, it is far from pretty.
Next time I should be less tired - I was on the edge of falling asleep in between sets of my bodybuilder **** at the end (which I expect y'all to mock me for, except probably vegan . I do it coz I like it ).
The plan for the rest of the cycle on squat is to go 100x8, 110x6, 120x4, with two singles 15-20 and 25-35 up in the middle of the two rep sets (maybe less in the heaview week). If this works nicely, it should give me the 145 single I need for 1000lbs this cycle, and to spare; if I don't get it this time, I've another cycle to go before my self-imposed deadline. On balance, I'm happy with this workout (though squatting under 110 kind of feels embarrassing!).
All the shoulder work was pretty strong. Happy.
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RE: DrRick's path to 1000lbs and less lard - May 20 2006 0:25:10
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DrRick
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Friday 19/5
The end of ten-rep week: back.
Pulldowns 63x10, 91x10x2
DB rows 22.5x10, 37.5x10x2
Deadlifts 60x8, 100x3, 115x10 strapped, 135x1, 155x1, 115x10 strapped.
25 minutes on the elliptical; stretch and crunch.
First two exercises were pretty comfortable. Deads, the plan is to warm up raw, then the working rep set strapped, two singles with chalk and no straps, and finally a second rep set strapped. Feels good.
This is the first time I've concentrated on actually lifting from dead - that is, releasing all the tension at the bottom of each rep. The first set was an absolute killer - felt really, really easy apart from still-sore quads until I stopped, at which point I hyperventilated for five minutes. The others, oddly including the identical last set, all felt very, very easy. Form was pretty good, bar close to shins, head up, fast. Very happy indeed.
I now realise why the boys aren't taking the piss out of the bodybuilder crap I still do, having seen Adam and Olly pissing about with rear delt machine flies, tricep pressdowns, and in one case one-arm EZ bar curls. No, really. It was entertaining. Clearly Vegan's bodybuilding has spread.
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RE: DrRick's path to 1000lbs and less lard - May 20 2006 0:30:51
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Rob1985
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quote:
ORIGINAL: DrRick
...and in one case one-arm EZ bar curls.
Words fail me.
'Sugden Barbell' indeed. I think they need rebranding.
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RE: DrRick's path to 1000lbs and less lard - May 20 2006 0:52:06
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Olly Jackson
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You're allowed to do rear delt flys when you're using the stack for your 5th set
Plus, I like the burn!
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RE: DrRick's path to 1000lbs and less lard - May 21 2006 16:57:16
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DrRick
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Sunday 21/5
Start of 8-rep week; bench and bis. As last week, I'm using my previous 8-rep weight on bench and seeing how many I can get, looking for new weights for the next cycle. Target is 100x10, and a single, maybe even double, at 120.
Bench 60x8, 80x3, 100x10 PB, 110x1 paused, 120x3 PB, 100x9+f.
Incline DB Press 40x8x2.
EZ bar curl 20x10, 40x10, 45x8. (I'm counting the bar as 10kg as I always thought it was, though Adam and Olly reckon it's less - I shall carry on this way as I'm easily confused otherwise.)
Steep preacher DB curls 17.5x10x2,
22 and a bit minutes on the elliptical, aborted slightly early because I was absolutely touching cloth.
The incline bench is technically a PB - never got all 8 on the second set before, but they were pretty easy except the very last rep. Obviously the big fun is the bench. Proper bar this time, little fingers on rings, concentrating on the arch, drive, and keepingthe elbows tucked, and a slightly more minimalist warmup. My spotter reckoned there was one more of the hundreds, though I suspect not - I was still completely delighted with the 10. 10x100 has been a goal for me since forever, one I was never really sure I'd reach until quite recently, and means that as of next cycle all my working weights are in three figures .
The 120 felt light, the second rep was easy, and I was about to rack it when the spotter said "you've got another one there". Turns out he was absolutely right - it was slow up, but it was never ever failing. 120x1 was my PB just four weeks ago, on the first page of this log - I can't believe I just hit a triple.
I should have got ten in the last set, too, but I lost my concentration and the elbows came out. I supersetted the inclines in with the EZ curls as an experiment, and I don't think I'll bother again - not sure it saved me any time overall.
I'm loving bench at the moment, but it really is making my squatting look truly embarrassing... ne'er mind, that'll sort itself out soon enough.
< Message edited by DrRick -- May 21 2006 16:58:00 >
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RE: DrRick's path to 1000lbs and less lard - May 21 2006 17:23:05
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Rob1985
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Good benching mate, keep knocking on Tokar's door
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RE: DrRick's path to 1000lbs and less lard - May 22 2006 20:22:57
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tokar
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Yeah, bench is looking really good mate - loads of progress in the last few weeks. I'm sure I could do 120 for a triple but I've never actually done more than a single with it. You should be good for 130 pretty soon....
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PBs (Aims by end '08)
SQ 190 (220) BP 140 (150) DL 255 (272.5)
http://www.sugdenbarbell.co.uk/forum.php?a=62&page=1
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