A log from the other side of the world

Tall

Quality.

I like how he mixes it up. I'm not a big fan of doing the exact same thing week after week.

CMinOZ

For some reason my last post didn't work Needless to say I'm not going to go into so much detail as now I have no time.

So, grading was rubbish - couldnt get my head together and only marginally improved on last time...

Just had a week off training so this weeks session was always gonna hurt:

Flat Bench - Full Reps, Partial Reps, Drop Set (Sounds as bad as it was)

Consists of 15 full reps, then 5 partials then 10 seconds rest followed by 4 full reps with a weight reduced by 20kgs.

First set with 90kgs
Second set with 100kgs

Chins x 45 in total 15x12x10x8

Incline Bench

4 sets of 6 reps - 50, 60, 70, 80kgs

Deadlifts

3 reps - 160-170-180kgs

Looking at it now it doesnt seem much, but it almost killed me yesterday

crazycal1

really think you`d be better off doing deads first thing when youre fresh mate!

i am!
cos if you dont you lose sight of true progress....

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

CMinOZ

Cal, Yes, in normal circumstances I would agree, the reason behind doing deadlifts last is obviously not to hit a one rep max, but more to get me mentally right for lifting heavy even when fatigued, you see I have a habit of just giving up if I'm f*cked rather than trusting my muscles to just lift the weight.

With regard to doing the same this week after week, we are following a Micro-Cycle Powerbuilding routine that sees us training to failure at almost every workout and with each "cycle" lasting just 4 weeks.

This weekend our workout was like this...

Leg Press

Warm ups

15 x 80kg, 15 x 160kg, 15 x 240kg, 10 x 320kg, 8 x 400kg, 8 x 440kg

The drop sets from 440kg, 10 reps each weight, dropping 20kgs per interval - so 40 reps in total - 440, 420, 400, 380. We did this twice, but whilst resting we did...

Bicep curls (EZ Bar)

Warm ups

15 x 35kgs, 12 x 40kgs, 10 x 50kgs

12 x 65kgs
12 x 60kgs
12 x 60kgs

Squats

(Please bear in mind that after more than 150 leg presses my legs were pretty shot to pieces and I had already vomitted twice)

Warms ups - 6 x 80kgs, 6 x 100kgs, 6 x 120kgs

6 x 140kgs
6 x 130kgs
3 x 130kgs (failure, home, eat, sleep)

CMinOZ

Cal, Yes, in normal circumstances I would agree, the reason behind doing deadlifts last is obviously not to hit a one rep max, but more to get me mentally right for lifting heavy even when fatigued, you see I have a habit of just giving up if I'm f*cked rather than trusting my muscles to just lift the weight.

With regard to doing the same this week after week, we are following a Micro-Cycle Powerbuilding routine that sees us training to failure at almost every workout and with each "cycle" lasting just 4 weeks.

This weekend our workout was like this...

Leg Press

Warm ups

15 x 80kg, 15 x 160kg, 15 x 240kg, 10 x 320kg, 8 x 400kg, 8 x 440kg

The drop sets from 440kg, 10 reps each weight, dropping 20kgs per interval - so 40 reps in total - 440, 420, 400, 380. We did this twice, but whilst resting we did...

Bicep curls (EZ Bar)

Warm ups

15 x 35kgs, 12 x 40kgs, 10 x 50kgs

12 x 65kgs
12 x 60kgs
12 x 60kgs

Squats

(Please bear in mind that after more than 150 leg presses my legs were pretty shot to pieces and I had already vomitted twice)

Warms ups - 6 x 80kgs, 6 x 100kgs, 6 x 120kgs

6 x 140kgs
6 x 130kgs
3 x 130kgs (failure, home, eat, sleep)

CMinOZ

As those of you that read this log will know, my missus is my training partner and when she is crook that means only one thing where training is concerned - Our coach throws in a heavy shoulders arms session...

Unfortunately, last night she was sick...

Military presses - Full Reps, Partials, Drops

After warm ups...

15 x 95kg then 5 partials - 10 seconds rest, then 6 x 85kg
12 x 100kg then 4 partials - 10 seconds rest, then 4 x 90kg
8 x 105kg then 3 partials - 10 seconds rest, then, then, then nothing

Between each set of Military presses we did

BB Curls using the EZ Bar:

10 reps, 5 seconds rest, 5 reps, 10 seconds rest, 5 reps, 15 seconds rest, 5 reps.

First set with 55kgs
Second set with 60kgs
Third set with 65kgs (this looked more like limbo dancing than curling)

Then...

Side Raises

3 sets of 10 reps -12.5kg, 15kg, 17.5kg

supersetted with;

DB Curls

3 sets of 10 reps - 20kg, 22.5kg, 25kg

Close, Reverse Grip, Bench Press

6 x 60kg
6 x 70kg
6 x 80kg

As I'm typing this I can feel the numbness that I know means a whole world of DOM Pain is coming my way - I hope my wife is feeling better by the weekend...

CMinOZ

Saturdays session was a very strange one - I am quite used to knowing what our routine will be and as such went to the gym prepared for heavy leg presses followed by squats - I don't like surprises...

Saturdays session...

Deadlifts

All sets were 8 reps - including warm ups - warm up weights 60/100/120/140

Work sets - 3 x 160kgs

Leg Press

All sets were 15 reps - including warm ups - warm up weights 40/80/160/240/320

Work sets - 3 x 400

Squats

All sets were 5 reps including warm ups - warm up weights 60/80/100/120

Work sets - 3 x 130

Despite the surprise, I actually enjoyed this work out, gave my legs a real pump which took about 24 hours to subside. I am feeling it today...

crazycal1

lol here i go again mate-
youre either pushing yourself too hard or being pushed too hard OR you aint eating enuff preworkout.
i seem to remember arnie puking cos he trained so hard,but to me common sense dictates its a fcuking awful thing to have happen midworkout-
and you carried on!!!!!!!!!
most peeps dont have arnies genes/whatever you want to call it-
its great that youre prepared to push yourself so hard,but if i puked midworkout-
i`d go home and have a rest...
youre trying to stimulate youre body into growth bud-not beat the crap out of it and scare it into growth heh heh heh!



i` never do 1 rep maxes mate (altho i`d guestimate that all my deads are within 95+% of my 1 rep max)
deads/squats cause more growth than any other exercise (causing your body to produce more natural test/gh than any other)
i understand what youre saying,but i`d rather do `em first and simply use less poundage on subsequent exercises...

i bet you`ve got a real highly qualified coach and eminently more qualified in real life coaching than me,but it sounds like he`s got you training like a top athlete rather than the stage youre at(no offence like)

ok fair do`s-
but i wouldnt say theres a place for leg press in said routine.
leg press then bicep curls!!! then squats....
done properly you should be dead after a few decent sets of squats
maybe - maybe leg press directly before or after(i`d rather body weight squat to failure after working sets of squats)
not many powerlifting routines have bicep curls tho(lol i think)

touch wood i`m still off the weed mate

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

CMinOZ

Thanks for the response Cal, it is nice to hear the opinions of others. I certainly agree with most of your points and will respond quickly to those that I don't:
I agree, if I felt that bad, I would go home, but once you puke (if due to lactic acid build up) you actually feel better and able to carry on.

LOL - Bicep curls are purely for my own vanity!!! With regard to leg presses and curls - I do a set of curls in between leg presses to have more of a rest - following on from last set of presses into squats.

The program we are following is working just nicely for us, though of course each person is different - remember we only train twice a week, not the 3-4 times that others on here seem to recommend, this seems to give us enough time to recover and (touch wood) I've had no injuries and my performance continues to improve.

Also, we never do any cardio work which I personally think helps with recovery - although the diet has to be strict to ensure fat loss...

crazycal1

didnt realise you were training 2x a week-lol cool!
we agree there at least lol
as regards no cardio-and relying on diet-i reckon youre making things hard for yaself.
walking the day after the day after training would not hinder you at all...
i believe lots of dog walking is one of the keys to my leaness!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk