What training are you doing/have you done today? Vol.2
Discussion
Burwood said:
DD, quick question. Am I correct that you do 1 or two bicep exercises and keep it to 9-10 sets overall? Same with legs, pound out 5-6 squat sets and that's it? TIA
At the moment I train every body part twice every 8 days, only training 3 days a week. Set wise, I generally only do 1 working set per body part, but it's rest pause, with heavy weight. Everything is a basic, and heavy.Frequency and intensity are my main factors, having good results so far. Better than lots of less intense sets (and TBH 1 set at full intensity means any sets after are a bit lack lustre)
Doing this- https://www.t-nation.com/workouts/how-to-build-50-... (don't much like T-nation, but this article has a good break down)
didelydoo said:
100m row sprint:
attempt 1- foot came out of the thing
attempt 2- fell off with 25m left
attempt 3- 17.1 sec, legs were shot so mostly back this attempt
Middle attempt was the fastest, but bum lifted and I went back without the seat, then fell off.... 16.x should be no problem with a bit of practice.
Done. The rowing had a knock on against recovery for the rest of the session..... next time i'll do it on a non training day.
Nice effort. Yeah, when I used to do it all, I realised that decent efforts, even semi-decent efforts cannot be done with other stuff, it used to tire out my lower back and the posterior chain, so maximal efforts should not be done with deads or power chain moves.attempt 1- foot came out of the thing
attempt 2- fell off with 25m left
attempt 3- 17.1 sec, legs were shot so mostly back this attempt
Middle attempt was the fastest, but bum lifted and I went back without the seat, then fell off.... 16.x should be no problem with a bit of practice.
Done. The rowing had a knock on against recovery for the rest of the session..... next time i'll do it on a non training day.
I reckon I could still do decent times...if I could fit a seat-belt and nail the thing to the floor.
didelydoo said:
At the moment I train every body part twice every 8 days, only training 3 days a week. Set wise, I generally only do 1 working set per body part, but it's rest pause, with heavy weight. Everything is a basic, and heavy.
Frequency and intensity are my main factors, having good results so far. Better than lots of less intense sets (and TBH 1 set at full intensity means any sets after are a bit lack lustre)
Doing this- https://www.t-nation.com/workouts/how-to-build-50-... (don't much like T-nation, but this article has a good break down)
Oh hush now, t-nation is one of the Gods! Frequency and intensity are my main factors, having good results so far. Better than lots of less intense sets (and TBH 1 set at full intensity means any sets after are a bit lack lustre)
Doing this- https://www.t-nation.com/workouts/how-to-build-50-... (don't much like T-nation, but this article has a good break down)
Halb said:
Nice effort. Yeah, when I used to do it all, I realised that decent efforts, even semi-decent efforts cannot be done with other stuff, it used to tire out my lower back and the posterior chain, so maximal efforts should not be done with deads or power chain moves.
I reckon I could still do decent times...if I could fit a seat-belt and nail the thing to the floor.
I wish i'd stayed on for the middle attempt- it finished bang on 18.0 sec, but I'd fallen off some time before then with 20-25m left. It involved much more effort than I'd anticipated too, really had to get stuck in. I reckon I could still do decent times...if I could fit a seat-belt and nail the thing to the floor.
Think i'll keep them for a quick weekend session, oddly enjoyable against the clock!
The trick with rowing sprints is to turn tension on and off extremely quickly. I can't do it properly at all, but I understand the theory: each pull requires a lot of back rigidity and a forceful contraction in the legs (but not so much as to shift all weight onto the foot pads....because then you fall off), but the recovery has to be quite relaxed to be really fast. If you use too much muscle on the recovery, you're wasting muscle power that could be used on the pull, and it's not faster than being more loose.
That's the theory.
In practice, everyone looks to be going utterly mental from start to finish. Probably different under the surface.
That's the theory.
In practice, everyone looks to be going utterly mental from start to finish. Probably different under the surface.
Sorry to read about your neck, ORD, sounds painful! 
I always dread Deadlift day (once a fortnight at the moment), am always thinking if this is the time I actually cripple myself. But then I always think about what the sage Didely once told me, 'If I Die, I Die', and so I think, sod it, just go for it anyway...
Back Extensions - 2x20
Leg Press - 5x12-5 reps
Bench Press - 5x12-6 reps
High Pulls - 4x10-5 reps
Deadlifts:
5x5-1 rep (80/120/140/160/170kg)
1x4 reps with 175kg - Did aim for 5 reps, but I felt the effort may have been the end of me, so stopped at the 4th. Will try again in two weeks.
Pendlay Row - 5x5
Power Clean - 5x2 reps
Wide grip Pull Up (neck to bar) - 4x16-8 reps
Seated Pulley Row - 4x12-10 reps
I always dread Deadlift day (once a fortnight at the moment), am always thinking if this is the time I actually cripple myself. But then I always think about what the sage Didely once told me, 'If I Die, I Die', and so I think, sod it, just go for it anyway...
Back Extensions - 2x20
Leg Press - 5x12-5 reps
Bench Press - 5x12-6 reps
High Pulls - 4x10-5 reps
Deadlifts:
5x5-1 rep (80/120/140/160/170kg)
1x4 reps with 175kg - Did aim for 5 reps, but I felt the effort may have been the end of me, so stopped at the 4th. Will try again in two weeks.
Pendlay Row - 5x5
Power Clean - 5x2 reps
Wide grip Pull Up (neck to bar) - 4x16-8 reps
Seated Pulley Row - 4x12-10 reps
chris watton said:
I always dread Deadlift day (once a fortnight at the moment), am always thinking if this is the time I actually cripple myself. But then I always think about what the sage Didely once told me, 'If I Die, I Die', and so I think, sod it, just go for it anyway...
That's the spirit Chris Something I've been applying to my training recently is 'the log book doesn't lie' - if you're progressively getting stronger and log your lifts, then you will be able to do what you've done before*. If, for example, I do 200 for 10 one week, then the next week I should be able to do 202.5 for 10- my mind may say I can't, and I might not want to, but the log book doesn't lie, it says I'm capable, so I just get it done. (or try too....)
- provided recovery is adequate.
didelydoo said:
That's the spirit Chris
Something I've been applying to my training recently is 'the log book doesn't lie' - if you're progressively getting stronger and log your lifts, then you will be able to do what you've done before*. If, for example, I do 200 for 10 one week, then the next week I should be able to do 202.5 for 10- my mind may say I can't, and I might not want to, but the log book doesn't lie, it says I'm capable, so I just get it done. (or try too....)
Something I've been applying to my training recently is 'the log book doesn't lie' - if you're progressively getting stronger and log your lifts, then you will be able to do what you've done before*. If, for example, I do 200 for 10 one week, then the next week I should be able to do 202.5 for 10- my mind may say I can't, and I might not want to, but the log book doesn't lie, it says I'm capable, so I just get it done. (or try too....)
- provided recovery is adequate.
I have found that for me, recovery for heavy Deadlifts is two weeks, so the week I don't do them I replace with Rack Pulls or similar with less stress on the lower back.
I have always worked up with 5kg increases for Squat and DL, perhaps 2.5kg may be better at this point. My modest aim is for a 200kg 1RM this year.
I found this last night, about the limits of natural bodybuilding, thought it was a really good read:
https://www.muscleandstrength.com/expert-guides/bo...
https://www.muscleandstrength.com/expert-guides/bo...
I think I would get above the lower end predictions in those formulae with harder training & more eating, and the higher end ones look very challenging in terms of muscle gains. Taken as a whole, I think that article is probably a healthy reminder to people about what is realistic.
Most big guys who are not juicing are fat. That's the real take home message! I could blow up to about 88kg very easily and still look quite muscular (I've done it before), but I wouldn't be all that much stronger because a lot of it would be fat and water.
Thibadeau reckons his body used to end up weighing the same no matter what he did - the muscle was just allocated differently around his body.
I assume he means before he started taking huge amounts of PEDs!
Most big guys who are not juicing are fat. That's the real take home message! I could blow up to about 88kg very easily and still look quite muscular (I've done it before), but I wouldn't be all that much stronger because a lot of it would be fat and water.
Thibadeau reckons his body used to end up weighing the same no matter what he did - the muscle was just allocated differently around his body.
I assume he means before he started taking huge amounts of PEDs!
chris watton said:
I found this last night, about the limits of natural bodybuilding, thought it was a really good read:
https://www.muscleandstrength.com/expert-guides/bo...
Nice find, not read it, but will.https://www.muscleandstrength.com/expert-guides/bo...
I've read a bit on this and it seems that you're not gonna be over 220/230 if you're truly natural. Also, steroids were synthed back in the 30's, so we'll never really know from that point onwards.
Halb said:
Nice find, not read it, but will.
I've read a bit on this and it seems that you're not gonna be over 220/230 if you're truly natural. Also, steroids were synced back in the 30's, so we'll never really know from that point onwards.
Yes, it seems you can only go so far as a natural, Steve Reeves' physique is still very impressive, though.I've read a bit on this and it seems that you're not gonna be over 220/230 if you're truly natural. Also, steroids were synced back in the 30's, so we'll never really know from that point onwards.
I bought the new film Generation Iron 2 on Amazon yesterday, that's quite interesting. There was a guy in it, Rich Piana, he looked awful, arms way too big I thought. I was sure he must use 'Synthahol' as well as steroids - there was little to no movement in the muscles when watching him train, very weird!
chris watton said:
Yes, it seems you can only go so far as a natural, Steve Reeves' physique is still very impressive, though.
I bought the new film Generation Iron 2 on Amazon yesterday, that's quite interesting. There was a guy in it, Rich Piana, he looked awful, arms way too big I thought. I was sure he must use 'Synthahol' as well as steroids - there was little to no movement in the muscles when watching him train, very weird!
Here is a youtuber I came across a while back, nice no nonsense vidsI bought the new film Generation Iron 2 on Amazon yesterday, that's quite interesting. There was a guy in it, Rich Piana, he looked awful, arms way too big I thought. I was sure he must use 'Synthahol' as well as steroids - there was little to no movement in the muscles when watching him train, very weird!
https://www.youtube.com/channel/UCEr4irFkzHnhPt0uG...
nice vid on rich piana, maybe the first one I watched of his.
https://www.youtube.com/channel/UCEr4irFkzHnhPt0uG...
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