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RE: Praise The Lord - Shape-Up pics pg26 - May 19 2008 9:23:43
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Lord Monkcheese
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From: daarn sarf
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Another poor weekend for training. I did AM CV on Friday and Sunday morning but last weights session was Thursday.
On Saturday I drove to Enfield to pick up a load of black interior parts for my new car so managed to get home in time for the last 25 mins of the FA Cup. But I managed to fall asleep for the last 10 mins of it!!!!
Sunday I spent almost the whole day fcuking around with my car. Took the complete interior out (seats, carpet, every bit of plastic trim, glove compartment) The only things remaining were the dashboard, gear stick and handbrake.
Then I put all the black interior that I picked up yesterday back into the car.
I must state at this point, my knowledge of car DIY extends as far as putting petrol and oil into a car. So I wasn't surprised to find when I'd worked out how to put everything back in, I had several screws remaining and a few bits of trim with gaps around them that weren't there before!!!
I'm training tonight though and starting the 10x3 which will be more beneficial for me as it's not a standard linear progression routine.
Basic routine will be as follows:
DAY 1
Deadlift
Dips
Back Squat
Lat Pull - wide
DAY 2
Incline D'bell Press
Box Squat
Bent-Over Row
Push Press
DAY 3
Flat Bench
RDL
Chin-Up
Dumbbell Shoulder Press
With building up to 15 mins HIIT CV after each session plus SSCV in the morning 3-5 times a week. This should reignite my interest in the weights I hope.
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RE: Praise The Lord - Shape-Up pics pg26 - May 19 2008 12:26:35
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Dave284
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Which exercises are you doing the 10 x 3 on? Surely not all of them?! What weight are you thinking for the deadlift? Same weight throughout or work up?
_____________________________
Age-21
Deadlift-227.5kg
Bench-130kg
Box squat-170kg
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RE: Praise The Lord - Shape-Up pics pg26 - May 19 2008 13:11:04
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Lord Monkcheese
Posts: 5182
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From: daarn sarf
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10x3 for all.
The protocol for progression is a reduction in rest time of 5 seconds each week, so starting with 45 seconds between sets on week 1 and finishing with 30 seconds on week 4.
Waterbury does suggest an increase in weight of 1.25% (yes - he's that specific) but I'll probably just stay with the same weight unless it feels particularly easy.
Deadlift will begin with 140kg on week 1. You're supposed to use 75% of 1RM which correlates to your 10RM, so it's fairly accurate. Seeing as I haven't DL'ed for a while I'll start conservatively.
It's the same weight each set rather than building up as you go. I like the look of this routine because it's not focusing on the weight, more the workload/intensity.
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RE: Praise The Lord - Shape-Up pics pg26 - May 19 2008 14:45:34
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Dave284
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Kind of like Waterbury does EDT. Id imagine 140kg will be easily do-able. What will you squat with?
_____________________________
Age-21
Deadlift-227.5kg
Bench-130kg
Box squat-170kg
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RE: Praise The Lord - Shape-Up pics pg26 - May 19 2008 15:05:24
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Lord Monkcheese
Posts: 5182
Joined: Feb. 24 2004
From: daarn sarf
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Box Squat = 120kg
Back Squat = 80kg (no idea what my 10RM is on these so will aim for depth rather than weight and again, start conservatively)
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RE: Praise The Lord - Shape-Up pics pg26 - May 19 2008 15:16:19
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Dave284
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Squatting twice a week?!?!?!?!?are you feeling ok?
_____________________________
Age-21
Deadlift-227.5kg
Bench-130kg
Box squat-170kg
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RE: Praise The Lord - Shape-Up pics pg26 - May 19 2008 15:19:54
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Lord Monkcheese
Posts: 5182
Joined: Feb. 24 2004
From: daarn sarf
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I know. Last week I squatted ZERO times, this week twice.
Madness I tell thee 
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RE: Praise The Lord - Shape-Up pics pg26 - May 20 2008 9:50:41
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Lord Monkcheese
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From: daarn sarf
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Monday
Chad Waterbury's 10x3 Routine for Fat Loss - Session 1
This routine is primarily aimed at fat loss rather than for strength or hypertrophy. The sets/rep protocol is 10 sets of 3 reps, with the weight being 75% of your 1RM which is the equivalent of your 10RM.
Rest periods are 45 seconds between sets.
Each subsequent week this is reduced by 5 seconds so 40, 35 then 30 second rest on week 4.
Weight will stay the same.
Deadlift - 140kg
The most difficult part of this exercise was gripping the sodding bar. The Oly bars are so cheap in this gym they've bent out of all recognition so they have a tendancy to try and roll out of your hand, even using a mixed grip. Now considering the most weight they've ever had on them is 260kg, they should still at least be straight.
Dips - +30kg
Slow and deep reps. Really crap dipping station. It's set up so if you want to do assisted dips, you stand on the pad rather than kneel like on others I've seen. This means the handles are very high off the ground which means you have to stagger up 2 big steps to get to the bars. Getting up and down with a 30kg dumbbell was more taxing than the dips.
Back Squat - 80kg
I haven't Back Squatted for a very long time so started off with a weight I thought appropriate. I could probably have gone heavier but I was keen to work on depth rather than weight, so each rep was past parallel.
Lat Pull-Down - wide - 80kg, upped to 85kg on set 6
Felt a bit easy so upped the weight mid-way through.
Deadlifts and Squats were quite draining with the relatively short rest period coupled with the multiple sets.
The Dips and Pull-Down felt relatively easy in comparison as they're a lot less taxing on the body.
I have Dumbbell Shoulder Presses on Friday but I may change them to Cleans so I have a more whole-body exercise rather than a relatively isolation exercise.
I was supposed to also do 10 minutes HIIT CV afterwards but sacked that off. I did intervals in my morning CV so am doing plenty of CV during the week.
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RE: Praise The Lord - Shape-Up pics pg26 - May 20 2008 9:54:54
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Lord Monkcheese
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From: daarn sarf
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Tuesday
AM CV - Rowing 'minute intervals'
This was something I used to do with my PT clients for a bit of variety, and I also used it in my Spinning classes.
Basically every 60 second period you're either sprinting or recovering. So it goes like this:
Minute 1: 45/15 (45 seconds recovery/15 seconds sprint)
Minute 2: 40/20
Minute 3: 35/25
Minute 4: 30/30
Minute 5&6: 20/20
Minute 7: 15/15/15/15
Minute 8: 10/10/10/10/10/10
Good fun.
So that, a cool-down walk plus a bit of stretching.
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RE: Praise The Lord - Shape-Up pics pg26 - May 20 2008 11:34:45
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Dave284
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Nice work on the session. How long did it take you? Do you not think that the bent war will be even harder to use for cleans? Surely if you catch it slightly wrong it ll be really uncomfortable.
Why not try clean the bar up and then push presses? Or maybe dumbell thrusters?
I was watching a Dan John video on Google video the other day, they re worth a watch if you ve got a while spare (just search Dan John), and he was doing some simple oly complexes which you could maybe use at the end of a session or whatever. Basically- power snatch from the hang, then a full over head squat, then if you feel like it another snatch into a partial squat and then deop down. I know snatching is like impossible, but the power version if fairly easy and quite fun. Might be worth a look anyway.
_____________________________
Age-21
Deadlift-227.5kg
Bench-130kg
Box squat-170kg
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RE: Praise The Lord - Shape-Up pics pg26 - May 20 2008 11:50:39
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Lord Monkcheese
Posts: 5182
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From: daarn sarf
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The bar in the squat rack is better, not perfect, but better than the one on the floor. Someone was using it so I was left with the banana-bar. I'll ensure the straight one is used for all other exercises.
I've already got Push Presses programmed in (Wednesday), Cleans on Friday.
As I haven't done either for a while, is there usually much of a difference between the weight you can Clean and the weight you can push overhead? I'm thinking if there is I could either do Cleans from the Hang position or Military Press instead of Push Press to balance it out a little?
Either way, can you think of an additional 'big' exercise I can include if I combine those 2?
I've got 2 squat variations, 2 deadlift variations, chins and dips, bench and bent-over row. Anything you can suggest?
My hamstrings are beginning to seize up already. That's what deep squatting does for you....ow!!
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RE: Praise The Lord - Shape-Up pics pg26 - May 20 2008 13:44:04
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Dave284
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For olympic competitors the jerk is the limiting factor, however for you and I, I would imagine that the clean may well be weaker than the press since we dont clean very much. Rather than the hang, why not do them from the blocks? ie from the squat rack bars that we rack pull from or from 2 steps?
You seem to have all of the main exercises in there, I honeslty think that a power snatch to overhead squat would be a good addition.
Here is a link to a half hour video which demostrates what im talking about-
http://video.google.co.uk/videosearch?q=dan+john&hl=en&sitesearch=
I wasnt 2 keen on the idea, but I tried it last week and after 6 reps with 40 kg (from the hang) I was blowing out of my arse!
If you dont fancy either of these I might suggest step ups, floor presses, straight overhead squats, dumbell swings, shrugs (regular or overhead), single arm pressing, chest supported dumbell row.
_____________________________
Age-21
Deadlift-227.5kg
Bench-130kg
Box squat-170kg
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RE: Praise The Lord - Shape-Up pics pg26 - May 21 2008 15:04:36
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Lord Monkcheese
Posts: 5182
Joined: Feb. 24 2004
From: daarn sarf
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40 mins Spinning this morning.
Most of my body is now struck down with DOMS from Monday's session.
Hamstrings, traps, upper back, middle back, chest, quads. Even abs from yesterday's brief ab session. I'm hobbling around all over the place and somehow I've got to Squat again tonight 
I'm going to be fcuked by the weekend
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RE: Praise The Lord - Shape-Up pics pg26 - May 21 2008 15:54:00
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Dave284
Posts: 565
Joined: Dec. 18 2007
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Massive arguement about bar positioning for squats:
http://www.t-nation.com/tmagnum/readTopic.do?id=2171898
Interesting stuff, some of these jokers seem to be saying that you can get an extra 10kg plus by using a lower bar placement. I might test this out seeing as im squatting later on. What do you think?
_____________________________
Age-21
Deadlift-227.5kg
Bench-130kg
Box squat-170kg
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RE: Praise The Lord - Shape-Up pics pg26 - May 21 2008 16:10:48
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Lord Monkcheese
Posts: 5182
Joined: Feb. 24 2004
From: daarn sarf
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How low is low on a low-bar squat though?
I'm squatting tonight and running it through my mind I feel a lower position would help preven GMing out of the lift as the centre of gravity has shifted down.
I'll adopt as low a position as possible, but seeing as I'm only doing DE triples, I won't really be able to gauge much from it.
Why don't you try a couple of sets, one high, one low and see if there's a difference?
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RE: Praise The Lord - Shape-Up pics pg26 - May 21 2008 16:19:56
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Dave284
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Supposedly the lower position places the weight more onto your posterior chain and like you say makes GMing the bar up less likely. Im not sure how low we re talking, but I think as low as possible without dropping the bar. I ll give it a bash later and report back. Im taking a leaf out of your book and squatting x 2 a week now. Hitting 5x5 front squats at the start of every RE session. 220kg deadlift in what, say 4 weeks...?
_____________________________
Age-21
Deadlift-227.5kg
Bench-130kg
Box squat-170kg
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RE: Praise The Lord - Shape-Up pics pg26 - May 21 2008 16:23:37
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Lord Monkcheese
Posts: 5182
Joined: Feb. 24 2004
From: daarn sarf
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Is that 4 weeks of no deadlifting then new 1RM attempt or sub-maximal deadlifting then a max effort attempt?
I'd think if you kept doing singles each week, you'd increase by 2.5kg each week so 3 weeks would be doable.
Remember - I want to see video evidence of 5 plates lifted otherwise it doesn't count
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RE: Praise The Lord - Shape-Up pics pg26 - May 21 2008 16:31:57
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Dave284
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Joined: Dec. 18 2007
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Im squatting x2 a week for the next 3 weeks I think, and im going to add in rack pulls onto ME upper day. Not low reps and not going crazy, but probably reps with 220kg from the knee or slightly below.
I feel I can accomodate the extra work since ME upper days arent that taxing with dumbell pressing as the main exercise. If I feel like im doing 2 much, I ll jack in the squatting on RE day, or possibly change it up to say 3x8.
After that I would aim to have another crack at deadlifting and hit 220kg. Thoughts?
_____________________________
Age-21
Deadlift-227.5kg
Bench-130kg
Box squat-170kg
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RE: Praise The Lord - Shape-Up pics pg26 - May 21 2008 16:40:12
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Lord Monkcheese
Posts: 5182
Joined: Feb. 24 2004
From: daarn sarf
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A crazy idea came to me.
Rack deadlift in the power rack with 220kg.
Stat at knee level then each subsequent week lower the pins by one notch until you're lifting from the floor.
A similar method of progression as that used by Paul Anderson who squatted in a hole then gradually filled the whole in thereby increasing his ROM.
That's really all I can add.
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