Nearly back.. Skinny/fat pics page 25!

Re: RE: Coming back! (JimRat)

Thu, 12 Nov 2009 17:39:21 GMT

Quick Q - how do you actually do reverse hypers in a gym? Seen vids on youtube on a special machine, but how can i adapt this to a commercial gym?

Jim

Re: RE: Coming back! (Sheeps_Clothing)

Wed, 04 Nov 2009 23:58:44 GMT

Just a cool video.. Love spanner fiends ;)

Re: RE: Coming back! (Sheeps_Clothing)

Wed, 04 Nov 2009 23:58:18 GMT

EDIT :)

Re: RE: Coming back! (Justin McK)

Wed, 04 Nov 2009 23:14:07 GMT

Just taking a week off, feeling like a rest will do the CNS good.

Great idea. I am having a similar issue. I am just going super light.

Re: RE: Coming back! (Sheeps_Clothing)

Wed, 04 Nov 2009 21:29:47 GMT

Just taking a week off, feeling like a rest will do the CNS good.

Will be back training next Monday.. Hopefully hit up a few good sessions. Knee is feeling much better, may even tentatively have a go with a few squats.

Re: RE: Coming back! (Sheeps_Clothing)

Sun, 01 Nov 2009 22:24:18 GMT

They were the Pullum (original) Polish boots, the blue ones with white stripes. From 2004/5 but still in good condition.

The heel is a little high for me, but I will keep them and use them for front squats and maybe even oly lifts.

The Safe's are a more heavyweight boot.

Re: RE: Coming back! (iaink)

Sun, 01 Nov 2009 20:40:37 GMT

Pair of safes our on my adgenda next year.

Are these the pullums polish oly shoes?

Re: RE: Coming back! (JimRat)

Sun, 01 Nov 2009 20:04:35 GMT

I use some addidas classics for squatting, perfect as they have no heel and can wear them out too.

Jimbo

Re: RE: Coming back! (Sheeps_Clothing)

Sun, 01 Nov 2009 19:10:37 GMT

1 member and 34 guests viewing this journal?.. I didn't even put up any bear videos ala the infamous Fat Pete one lol.

Re: RE: Coming back! (Sheeps_Clothing)

Sun, 01 Nov 2009 18:59:23 GMT

Hi Ian,

Three or four more weeks of rehab and I will start squatting again, may even start just with the bar lol, or do bodyweight squats.

Not sure if the heels on my weightlifting (polish ones) was a cause or excaberated it.

May try getting hold of some Safe USA ones, much more stable and only a slight heel with a totally flat sole. Expensive though!

Re: RE: Coming back! (iaink)

Sun, 01 Nov 2009 18:27:00 GMT

Nice benching. Hope the knee is coming along at a solid pace?

Re: RE: Coming back! (Sheeps_Clothing)

Sun, 01 Nov 2009 17:16:38 GMT

Press/Volume Session,

Bench Press, Wider Grip and stricter form

Bar x5
Bar x5
40kg x5
65kg x5
85kg x3

80%+

100kg x3
100kg x3
100kg x3
100kg x3
100kg x3
100kg x3, all quite easy and strong, wider grip and pressing like a coil!

Incline DB Palms in DB Press,

12.5s x6
20s x6

Worksets

27.5 x12
27.5 x10, 1-2 reps off failure on both worksets

Pressdown, 50 total reps ish

Chest Row, 40 reps total

Rear Delts, 40 reps total.

Comment:

Got the Garnell As-One product a few weeks ago (it's a pre/post formula).

Been taking it as directed and it has to be one of the only supplements of its kind that i've 'felt' working.

Re: RE: Coming back! (Sheeps_Clothing)

Fri, 30 Oct 2009 22:51:29 GMT

Extra Session: Quick knee rehab/Lower

Stepups, Higher Box (approx 3-4" higher)

BW xreps
Bar xreps
40kg xreps
50kg xreps (Quite awkward with barbell)

Kettlebell Steups (KB in opposite hand to target leg, one leg at a time)

16kg x10 (5 ea side)
20kg 3x10

Pull-Through Superset with Kneeling Ab pulldown, x4

Comment:

Kind of excited at the moment due to a whole world of opportunity. As Dead Prez said, (para), 'do you want money or freedom'?

Not a question in my book.

Re: RE: Coming back! (Sheeps_Clothing)

Fri, 30 Oct 2009 19:27:45 GMT

Fat Pete

You have a reply

Straight back at you!

Re: RE: Coming back! (Fat Pete)

Fri, 30 Oct 2009 19:24:40 GMT

You have a reply

Re: RE: Coming back! (Sheeps_Clothing)

Fri, 30 Oct 2009 19:03:20 GMT

JimRat

Have to say im a big fan of that rep scheme as it incorporates periodisation and good old simple progression. I think all my training from now on is gonna be;

Possibly start at 3x8, then
3x6 or 5x5, then
3x3, then
Doubles and singles.

The way forward IMO!

Do you find your max OHP drops with your bodyweight? Certainly does for me. I think your a similar weight to me now, im 90kg.

Jimbo

My overhead is usually the last thing to go along with DL. Bench seems to be very BW dependant for me.

I sometimes think I should have been an oly lifter, as I strict pressed 70kg and push pressed 90k when I couldn't even bench 70kg LOL.

Re: RE: Coming back! (Sheeps_Clothing)

Fri, 30 Oct 2009 19:01:07 GMT

Jim,

8x3 with short rest would be better than 3x8- is this what you meant?

Totally agree with the periodization I set out above. Experience tells me the monthly 5rm/3rm are very important, you need to learn/condition your CNS to strain for a heavy lift.

For the deadlift I also have a plan FYI, thought i'd share it rather than just keep it in my head whilst I can remember it lol.

It goes like this:

Week

1: 70% 15x1,
2: 75% 12x1,
3: 80% 10x1,
4: 85% 6x1,
5: Shoot for fairly heavy single (see how it feels, not a balls out one)
6: 90% 3 singles
7: Do two singles with the weight you did in week 5
8: Totally rest, no squats or deads
9: Shoot for new 1rm

This is adapted from a retro Westside Barbell article. The percentages are there as only a guide, do not be dictated by them, but push yourself, i.e. if the weight feels light, have short rest periods.

Singles only= teaching how to pull for a single (my form deteriorates on reps).

Also going to incorporate heavy sumo stiff legs and old school zercher squats (off the floor).

Hope I haven't bored you all... I love pontificating.

Link to article: http://www.dragondoor.com/articler/mode3/404/

Re: RE: Coming back! (JimRat)

Fri, 30 Oct 2009 15:29:27 GMT

Actuially forget the 3x8 bit, thats cardio!

Jimbo

Re: RE: Coming back! (JimRat)

Fri, 30 Oct 2009 15:26:45 GMT

Have to say im a big fan of that rep scheme as it incorporates periodisation and good old simple progression. I think all my training from now on is gonna be;

Possibly start at 3x8, then
3x6 or 5x5, then
3x3, then
Doubles and singles.

The way forward IMO!

Do you find your max OHP drops with your bodyweight? Certainly does for me. I think your a similar weight to me now, im 90kg.

Jimbo

Re: RE: Coming back! (Sheeps_Clothing)

Thu, 29 Oct 2009 23:24:36 GMT

I have done 90kg for a single @94kg ish.

I'm now around 92kg, so I hope to nail 92.5kg before xmas with the same bodyweight.

I'll weigh in on the same day to make sure it's 100% legit.

When my bench goes up, my OHP goes up, so just focusing on bench.

Howeverm, will be adding in some heavy OHP as soon as I nail 125kg on the bench.
Plan for when I start build up:

1) Build up a good base with 5x5, then shoot for 5rm.
2) Lower volume and work on 3x3, then a heavy triple.
3) A short buildup with near max singles (i.e. in 85-87.5kg range).