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Ants Strength Training Journal w/ Pics!

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Ant
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2003/11/11 10:04:56 (permalink)

Ants Strength Training Journal w/ Pics!

Time for more strength training I think! I've spent the past few months working on hypertrophy, and I feel I'm starting to slow down a little. Planning on getting back into playing basketball in the next few months so I need to get a little bit of power back. I'm normally better suited to lower rep ranges so I'm glad to be starting this!

My goals are to increase my max bench press, squat, deadlift and military press primarily. Strength increases in wide grip chins and bent over rows will hopefully come almost as a side effect.

Training will be based around Conjugated periodisation, which means I'll be using a lot of westside type theories (minus chains, bands and GPP). The program isn't set in stone but here are the general rules I'll be following:

- One max effort Upper Body Day per week
- One dynamic effort Upper Body Day per week
- One mixed dynamic/max effort Lower Body day a week (as I can only train three times per week at the moment)
- Train the triceps hard
- Train the hams hard
- Train the abs hard
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    Ant
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/11 10:14:30 (permalink)
    10/11/03 - Upper Body Max Effort - Weights in Kilos

    Bench (3 reps increasing weight until I feel I can't do 3 reps anymore, so drop to 1 rep per set and carry on)
    40 x 3, 50 x 3, 60 x 3, 70 x 3, 80 x 3, 90 x 3, 95 x 1, 100 x 1, 105 x 1, 110 x 1-ish (definitely needed the spotter)

    Bent Over Barbell Row (5x5 same weight throughout)
    70 x 5, 70 x 5, 70 x 5, 70 x 5, 70 x 5 - too easy, need to add more weight.

    Military Press (3x3 increasing weight)
    50 x 3, 55 x 3, 57.5 x 3

    Close grip Bench (5x5 same weight throughout)
    60 x 5, 60 x 5, 60 x 5, 60 x 5, 60 x 5 - too easy, need to add more weight.

    Pressdowns (5x5 same weight throughout)
    30 x 5, 30 x 5, 30 x 5, 30 x 5, 30 x 5 - could probably do a little more.
    #2
    veganlifter
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/11 10:29:41 (permalink)
    nice one Ant, this should be interesting! Thinking of moving to westside myself as well just to try it out...
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    Ant
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/11 10:55:52 (permalink)
    I think its an excellent system if you're a pure powerlifter, but it definitely needs altering if you are concerned about more than just the three big lifts, hence my bastardized version [:P]
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    Cat-kicker
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/12 11:40:17 (permalink)
    Good luck Ant. I keep meaning to buy one of the books on this subject - think I'll put it on the Xmas list!

    Did you try the HST system that you posted about a few months ago? If so any thoughts?
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    Ant
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/12 13:48:32 (permalink)
    Yep, I did a full cycle of HST, heres my thoughts on it from trying it:

    - Difficulty ranges vastly between the different rep ranges, as does volume (sets x reps obviously)
    - Didn't make any noticable overall impact on my physique
    - Training abs in this way did seem beneficial, possibly calves too

    I took a look into the science side of it, and I reckon he has a good working model of why/how hypertrophy occurs, however I think that he jumps to some conclusions with not entirely applicable studies (something he criticises other systems on).

    For example, he feels the main problem with the traditional split routine is that it was based on studies which examined strength rather than actual hypertrophy. Then he actually uses a study conducted on strength to determine the amounts of sets one should do per bodypart per workout.

    Also as far as I can see his training frequency set up is based simply on a single study analysing muscle protein synthesis in the biceps.

    Wouldn't we all expect that one could work a single bicep to exhaustion three times a week with no negative effect, bearing in mind that no other bodyparts are being trained, therefore the entire recuperative powers of the body can be focused on a single bicep.

    Having said that there is something to be taken from every training system out there and the points that I've taken from HST are:

    - Good model of how muscle hypertrophy occurs
    - Take a week off every 8 weeks or so
    - A muscle can be worked more often than once a week (I already firmly held this belief, but its nice to have something you can do a little extrapolation from to support it)
    - Abs and maybe calves may benefit from this type of training with other muscle groups best suited to soemthing else.

    As an extension of these principles that I took from HST, I designed myself a few specialisation workouts with a once per week workout designed to keep the rest of the body ticking over, and two workouts for the body part being specialised on.

    These workouts, which were specialisation for 4 weeks on hams, and 4 on arms, produced very pleasing size gains, with no change in other bodyparts.
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    Cat-kicker
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/12 14:34:55 (permalink)
    Thanks for that informative reply Ant.

    The last bit is especially interesting, did you follow a fairly standard split for the rest of your body and basically train hams and arms twice per week then? What sort of sets/reps were you using? Did you train to failure? I have occasionally trained arms twice per week in the past (6 sets Bi's and 6 sets tri's per session) and always had good results.

    Sorry to temporarily hijack your strength journal here![:p]
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    Ant
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/12 15:27:28 (permalink)
    LOL! No problem mate!

    My workouts for the rest of the body were very simply setup, about 2-3 sets each of the big movements, no more than 6 reps. All done on one day of the week, so it would be set up like this:

    Mon: Arms
    Tue: Off
    Wed: Rest of Body
    Thu: Off
    Fri: Arms
    Sat: Off
    Sun: Off

    So while I was doing arm specialisation, my rest of body workout looked pretty much like this:

    3x6 Squats
    3x6 Calf Raise
    3x6 Bench
    2x6 Wide Grip Chin
    2x6 Bent over row
    3x6 Standing Military Press

    When I was specialising on hams I swapped out squats for leg extensions and added in 2 sets of barbell curls and 2 sets of dips.
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    Cat-kicker
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/12 16:26:09 (permalink)
    Thanks mate, that's interesting.
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    Ant
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/14 08:43:14 (permalink)
    13/11/03 - Lower Body Mixed Max Effort/Dynamic Effort - Weights in Kilos

    Speed Squat (3 reps with 60% estimated max, aiming for a quick as possible concentric and a controlled eccentric)
    85 x 3, 85 x 3, 85 x 3, 85 x 3, 85 x 3 (started to lose speed around 4th set and knees felt a little "off")

    Back Squat, wide stance, high bar (3 reps increasing weight until I feel I can't do 3 reps anymore, so drop to 1 rep per set and carry on)
    130 x 3, 140 x 1, 145 x 1, 150 x 1 (knees still felt a little "off")

    Stiff Leg Deads (5x5 same weight throughout)
    100 x 5, 100x 5, 100 x 5, 100 x 5, 100 x 5 - switched to a mixed grip at set 3

    Standing Calf Raise Machine (3x6 increasing weight)
    100 x 6, 105 x 6, 110 x 6

    Natural Glute Ham Raise (3x3 bodyweight)
    BW x 3, BW x 3, BW x 3 - Should have placed these further up the workout for more good reps.

    Leg Raise (3x12 bodyweight)
    BW x 12, BW x 12, BW x 12

    Ab Curl Machine (2x6)
    50 x 6, 50 x 6
    #10
    Ant
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/14 08:51:11 (permalink)
    Not really that happy with the mixed max/dynamic effort workout. I've used the speed squat then max squats protocol before a while back and I thought it was good, however this was before my knee was put back together. I think its the quick lockout which is causing the wierd feeling in it (it feels like it pops out of place a little).

    Next time I think I work on the squat in the max/dynamic lower body workout I'll try it again and see if I get the same wierd feeling, if I do then its back to the drawing board. I may combine all dynamic effort movements into one day and have the max effort work on its own for lower body.

    Next week I'll work the deadlift in this session instead of the squat. I think I'll probably need to cut off a set of speed work at the start, as I seem to start to slow down. I also definitely need to move the GHR's up in the workout to immediately after my max effort work.

    Abs felt really good, so I'll probably stick with that protocol for them for a while.

    We'll see how upper body dynamic effort goes tonight, if it seems fairly easy I may switch to having a single whole body dynamic day as soon as next week.
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    gymbabeliz
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/14 09:45:50 (permalink)
    What's the glute ham raise?

    Ant, I'm sure everyone would be interested to see your pics on here..be brave :)
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    Ant
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/14 10:22:16 (permalink)
    Natural glute ham raise: http://www.t-mag.com/nation_articles/237pain2.html - scroll down to number 2.

    As for the pics, would anyone actually be interested in seeing some pics of me? Its not really for a critique or anything since I'm working on strength at the moment, it would just be a chance to put a face/torso to the name.

    If people are interested let me know and I might (gasp!) post them [:P]
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    Cat-kicker
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/14 11:15:53 (permalink)
    Definitely be good to put a face to the name mate - post em!
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    gymbabeliz
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/14 12:26:30 (permalink)
    So do you have a glute-ham bench or are you just wedging your feet under something?
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    Ant
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/14 14:17:58 (permalink)
    Don't have any official equipment, I just get my training partner to hold my legs down
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    gymbabeliz
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/14 14:33:31 (permalink)
    ah , thats the piece of equipment i'm missing...!
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    Ant
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/14 18:53:35 (permalink)
    14/11/03 - Upper Body Dynamic Effort - Weights in Kilos

    Bench (8x3 aiming for max speed)
    62.5 x 3, 62.5 x 3, 62.5 x 3, 62.5 x 3, 62.5 x 3, 62.5 x 3, 62.5 x 3, 62.5 x 3

    Military Press (5x3 aiming for max speed)
    35 x 3, 35 x 3, 35 x 3, 35 x 3, 35 x 3

    Lying tricep extension with twist (5x5 same weight throughout, weight is dumbell per hand)
    12.5 x 5, 12.5 x 5, 12.5 x 5, 12.5 x 5, 12.5 x 5 - could probably do more.

    Close grip Bench (3x3 increasing weight)
    62.5 x 3, 65 x 3, 70 x 3

    Straight Barbell Curls (5x5 same weight throughout - Assuming bar to be 7.5 kilos)
    35 x 5, 35 x 5, 35 x 5, 35 x 5, 35 x 5 - could probably do a little more.
    #18
    Ant
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/18 14:38:27 (permalink)
    The speed day seemed fairly easy so I'm a bit torn whether to lump my lower body speed work with my upper body speed work. Think I'll probably try it again this week and see if it was just an off day, however I also have a bit of a cold brewing so I'll have to take that into account.

    Planning an upper body max effort workout tonight focusing on the standing military press, so we'll see how that goes.
    #19
    Ant
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    RE: Ants Strength Training Journal w/ Pics! 2003/11/19 09:19:41 (permalink)
    18/11/03 - Upper Body Max Effort - Weights in Kilos

    Military Press (3 reps increasing weight until I feel I can't do 3 reps anymore, so drop to 1 rep per set and carry on)
    30 x 3, 40 x 3, 50 x 3, 55 x 3, 60 x 3, 62.5 x 1

    Wide Grip Chin (5x5 same weight throughout)
    BW + 10 x 5, BW + 10 x 5, BW + 10 x 5, BW + 10 x 5, BW + 10 x 5 - need to add more weight.

    Bench (3x3 increasing weight)
    85 x 3, 90 x 3, 95 x 3

    Pressdowns (5x5 same weight throughout)
    35 x 5, 35 x 5, 35 x 5, 35 x 5, 35 x 5 - shocked I managed to get this, but since I hit 5x5 I'll have to move up the weight again next week
    #20
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