Westside, Kiwi's and Training OCD!!!! welcome to my world...

RE: Makin Moves The MAX-OT Way... (Mr.M)

Sat, 10 Dec 2011 22:51:49 GMT

yeh theyre really good aye?! the pump Soon kicks in and totally destroys ya. Normally i could do full ROM Dips with maybe 50-60kg around my waist for a set of 5 or 6 reps, but i was doing these with 12.5kg on!!

I love them and theyre definately helping with chest thickness.

RE: Makin Moves The MAX-OT Way... (donnyboy)

Sat, 10 Dec 2011 16:41:38 GMT

Just been having a read through - good stuff buddy!
Tried out those pec minor dips today - just with bodyweght tho - nice!

RE: Makin Moves The MAX-OT Way... (Mr.M)

Sat, 10 Dec 2011 09:46:03 GMT

Really feeling this song atm. He's got some unreal vocals

RE: Makin Moves The MAX-OT Way... (Mr.M)

Sat, 10 Dec 2011 09:04:29 GMT

haha.. Yeh ur probs right!

really pleased im sticking with the warm ups, i'm feeling much better for them. Think i need to be doing them every day though. on my days off too

RE: Makin Moves The MAX-OT Way... (dirtyvest)

Sat, 10 Dec 2011 08:25:43 GMT

Solid stuff bud...looks like your warm up would have taken longer than your workout LOL

RE: Makin Moves The MAX-OT Way... (Mr.M)

Sat, 10 Dec 2011 07:13:23 GMT

todays session -

Warm up - Foam Roller work
- Glutes, IT band, hammies - 15-20 rolls each
- Hockey Ball SMR work on Glutes and Piriformis

Mobility -
- rollovers to v sits x 10
- Knee circles x 10
- Mountain climbers x 5/5
- Groiners x 5
- Cossack squats x 5/5

Stretching -
- Static hip flexor stretches - 2 mins on each leg in various positions

Workout -

1) Zercher squats - 3x3, 3x5
3x3 @ 90kg, 95, 100kg
3x5 @ 80kg

then i just threw together a few different exercises.
Some KB swings, some single leg Kettlebell SLDL's, some walking lunges etc.
Was kinda pushed for time. Main thing was to get the squats and walking lunges in there.
Weights up on all sets of the zerchers so im happy enough wi that. Legs feel fried so it's all good

RE: Makin Moves The MAX-OT Way... (Mr.M)

Sat, 10 Dec 2011 00:35:27 GMT

they were brutal yesterday mate. Increased the weight slightly, and really focused on squeezing right up at the top at the end up each rep - minor and full ROM rep. Really takes it out of you for the full rom reps, hence the girly added weight. get the technique down DV and throw them in for your full sets next time, really concentrating on squeezing at the top of the full rom reps (full lockout at elbows and shoulders) and then the same again at the end of the minor dips.. Completely canes the chest

RE: Makin Moves The MAX-OT Way... (dirtyvest)

Fri, 09 Dec 2011 23:45:13 GMT

Had a little play with those pec minor dips.... certainly felt it but only did a few reps at BW

RE: Makin Moves The MAX-OT Way... (Mr.M)

Fri, 09 Dec 2011 23:38:44 GMT

Yesterday's session -

Warm up - Foam roller
- Thoracic Spine, inrfaspinatus and teres minor
- Hockey ball SMR on same areas

Mobility -
- 'Y' Handcuffs 2 x 5
- Scap pushups - 2x5
- Invert rows - 2x5

Stretch -
- Lying shoulder stretch - 2x 45 secs each arm
- Upper back and lat stretch
- Pec stretch

Workout -

1) Weighted chins - 3x3, 3x5
3x3 @ +20kg, +30kg, +25kg
3x5 @ +10kg

2) OHPP - 4x6
@ 70kg, 80kg, 80kg, 82.5kg

3a) Facepulls - 4x12-15
@ 70kg on stack
3b) Weighted Dips - 3x10-15 ( Alternating reps ,minor/ full ROM)
1x16 (8/8) @ +12.5kg
1x12 (6/6) @ 12.5kg
1x10 (5/5) @ 12.5kg

4) Defranco's shoulder shocker - 2 rounds
a) Seated Front plate raise x 10 @ 10kg
b) Seated DB laterals - x 10 @ 10kg
c) Seated DB clean and press - x10 @ 10kg

5) Seated Incline single arm DB curls - 2 x 25 -30 reps rest pause
12, 9, 6 @ 12.5kg DB's
(pause was as long as it took the other arm to complete the set)

Was a really good session. Shoulders are really coming on. LEaning out quite a lot now but seem to be holding onto size, if not adding a little also.

Off to the gym later today for lower body. Zerchers and SLDL's. Cant wait

RE: Makin Moves The MAX-OT Way... (Mr.M)

Thu, 08 Dec 2011 22:52:56 GMT

youtube foam rolling exercises mate, there's so many on there. I have a manual for self myofascial release as well so shoot me ur email and i'll send it over.

I do it before, after and on non training days mate.. I dont think u can ever really do too much. Couple that with a bit of stretching and u have urself a good pre hab routine :-)

RE: Makin Moves The MAX-OT Way... (Tribalboy)

Thu, 08 Dec 2011 10:13:47 GMT

Do you do it just before and after workouts at the gym or do you do it on non gym days as well? do you need to be warm first?

Hockey ball sounds like loads of fun ha, have you got a link to the best exercises or places to roll? wouldnt know how to strtch the hip flexors with a roller?

Cheers

RE: Makin Moves The MAX-OT Way... (Mr.M)

Wed, 07 Dec 2011 22:05:20 GMT

mate, using the roller before and after has helped so much with regards to mobility, especially in my hips..
I have silly tight gluts and hip flexors so need to stay on top of them all the time.
Get one mate. I got one when i was in the uk for £20. Get a hockey ball too mate. Use that for in and around the midtraps and scapula. can really help free up the tissue in there!
good luck mate.

RE: Makin Moves The MAX-OT Way... (Tribalboy)

Wed, 07 Dec 2011 16:10:54 GMT

Great training log mate, just outlined one and wiil be starting in the new tear once my shoulder is fixed and reading yours was good motivation.

What I wanted to know is how you're finding the foam roller etc... as I have incredibly poor T spine mobility and also super tight ITB and hip flexors from years of rugby and no stretching and want to rectify this.

RE: Makin Moves The MAX-OT Way... (dirtyvest)

Wed, 07 Dec 2011 11:53:06 GMT

Just build up gradually and the confidence will grow...

RE: Makin Moves The MAX-OT Way... (Mr.M)

Wed, 07 Dec 2011 05:12:39 GMT

today -

Warm up-
Foam roller -
- Glute, IT band, Hammies - 15 rolls each
- T-spine - 10 rolls
Hockey Ball SMR -
- Glute and piriformis - couple of mins each side
Mobility -
- Rollovers into V sits x 10
- Knee circles - x 10/10 (5 forward/ 5 back)
- Mountain climbers with mini stretch - 5/5
- Groiners with long stretch - 5
- Cossack squats - 5/5
Stretch -
- Hip flexor stretch - couple of mins, different positions
- Seated glute Stretch - 45 secs each side

Workout -

1) DOH Deads - 3x3
1x3 @ 130
1x3 @ 140
1x3 @ 150 (Slowly creeping up, felt much better this week so plenty more in there, still playing it a little slowly slowly though)
2) Snatch grip deads - 3x5
3x5 @ 100kg / X 3 standing broad jumps (supersets)
3) 1 Leg Weighted Pistol squat - 4x6
4x6 @ + 8kg
4a) Double KB front squats - 3x8-12 @ 20kg KB's
4b) GHR - 3x8-12 @ BW ( I may drop these as i don't seem to be getting much from them)
5) Various sandbag moves -
a)1x10 shouldering sandbag each side x 10
b)Clean and front squat x 10
repeated the above 3 times, minimal rest between rounds

6) Single legCalf raises - 3-4 x 12-15
1x12 @ + 20kg / 1x15 @ BW explosive calf raise (hopping)
repeated the above 3 times

done. Good sesh. Deads are creepin up. Just need to let go of the 'fear' that my back will throw out i rec.on! I have the strength in there and grip seems ok tbh,

RE: Makin Moves The MAX-OT Way... (Mr.M)

Tue, 06 Dec 2011 22:56:27 GMT

Haha.. Was horrible matey, but as we know, horrible exercises tend to bring out the best results!!

yesterday's session -

Warm up -
Foam Roller
- T-Spine - 15 rolls middle, 15 ea/ side.
- Infraspinatus/ teres minor - 10 rolls
Mobility
- 'Y' Handcuffs - 2x5
- Scap Pushups - 2x5
- Inverted rows - 2x5
Stretch
- Lying shoulder stretch - 2x 45 ea/ shoulder

Workout -
1) BB floor press - 3x3, 3x5
100x 3 / 5 Plyo pushups
110x 3 / 4 plyo pushups
100x 3 / 3 plyo pushups
3x5 @ 90kg

2) T bar rows - 4x6
2x6 @ 70kg
2x6 @ 80kg

3a) Inc DB press - 3x8
40kg x8
42.5kg x8 * 2 sets
3b) Inc Chest supported 2 arm DB rows - 4x8
1x8 @ 32kg
2x8 @ 27.5kg
1x11 @ 27.5kg

4) Defranco's 'Shoulder Shocker' - 2 rounds
1x10 Plate front raise @ 10kg
1x10 DB laterals @ 7.5kg
1x10 Seated DB clean and press @ 7.5kg
-60 secs between rounds

5) Single arm DB BTN tricep ext - 2x12
1x12 @ 15kg
1x12 @ 12.5kg
- Havent done this in ages, felt strange.

really enjoyed the session. Decided to throw in an explosive exercise to superset my main strength exercise. So this week will be -
- Floor press > Plyo pushups
- Zercher Squats > Box jumps

and then next week will be -
- Chins > Med ball slams
- Deads > Standing Broad Jumps

Just to help keep some athleticism up. Going to find some time to throw some sprints in at some point too

RE: Makin Moves The MAX-OT Way... (dirtyvest)

Mon, 05 Dec 2011 16:19:12 GMT

Sounds horrible... as do lunges..... as do Zerchers LOL

RE: Makin Moves The MAX-OT Way... (Mr.M)

Sun, 04 Dec 2011 03:09:33 GMT

today - Good session

Warm up-
Foam Roller-
- Glutes, Hams and IT band - 15 rolls each/ each leg
- T- Spine - 10 rolls
- Hockey ball SMR Glutes and piriformis

Mobility work -
- Rollovers to v sits - 10
- Knee circles - 10/ 10 (5 forward, 5 back)
- Mountain CLimbers - 5/5
- groiners - 5 + stretch
- Cossack squats - 5/5
- Static hip flexor stretch - couple of mins in various positions
- Seated Glute stretch

Weights -
1) Zercher Squats - 3x3, 3x5
3x3 @ 85, 90, 95
3x5 @ 75kg

2) DB Stiff Leg Deadlift - 4x6
40kg DB's all 4 sets

3a) Cable Pull throughs - 3x8-12 @ Stack minus 1 plate
3b) Hip Belt backward squat walks - 3 rounds full stack
1 round = 6 mini steps backwards each leg, same forward, repeat 2 more times.

4)Walking DB lunges - 4 Laps with 20kg DB's

i threw in lots opf calf work during the workout, plus the squat walks nailed my calves too.
They were awesome by the way.

I set up a cable at about mid thigh, attached it to a dipping belt, crouched down to parallel and took mini steps backwards, 6 each leg, then waited in the crouched position, and then slowly walked back in too. With each step i crouched down and 'squatted' into it a little more, never going higher than parallel so you can imagine the tension on my quads was insane!! Really good exercise though, awesome way to burn my quads out, although left me wounded for walking lunges!!

Again, give these a try, one of the best high tension exercises ive tried

RE: Makin Moves The MAX-OT Way... (Mr.M)

Sat, 03 Dec 2011 08:51:52 GMT

mate I was on my own in the room too. and believe me i ****bricks also!! Totally surreal as you never think you will be there for one. It was as if i was on an old wooden bunk bed and someone was just shakin it for 20secs. I remembered what i have seen in movies etc, when they say to stand in a doorway etc :-) haha, so i immediately got up and jumped into the doorway. Apparently it was about 40km away and it was about 60km deep, so not a bad one. Apparently its when theyre shallower that they are much more dangerous!!
Anyway, all is good mate. Like i said, just a bit of a surreal experience to be honest. Hopefully we wont have too many more, but this is New Zealand, or 'The shakey Isles' as its known! haha, so im not holding my breath.

RE: Makin Moves The MAX-OT Way... (dirtyvest)

Sat, 03 Dec 2011 08:33:37 GMT

Fcuk man, I'd be sh!tting bricks. All ok tho yeah?