[Slow Ben]

Easy to do on dead lifts.




Today was total body day. I'm friggin tired



Did these in intervals where I do a round of the exercises as fast as I can, rest 90 seconds, then start the next set.


5x6
Single arm overhead press
Dead lift
Pull ups/lat pull down

5x6
Dips
Single arm
TRX rowGoblet squats

3x10
Box jumps
Heavy rope
Kettle bell swings

6x6
Single arm cable side raises@ low/med/high
Single arm curls
Single arm push downs.



Then burpees until I thought my lungs\ heart were going to explode.

This post has been edited by Slow Ben: 03 May 2012 - 03:47 AM

[Coco with marshmallows]

Doublers sets.

So:

3 * 75 kilo bench
6 * Chin up
12 * Dips
24 * push ups

3 sets.

then leg sets:

10 squat with 60 kilo, 10 lunges with 60 kilo.

rest and repeat for three sets.

its not a huge weight, but it absolutely TANKS your cardio.

[Coco with marshmallows]

bit of a monster today:

3.5 k in 15 mins for warm up

3 sets of: Squat 10 * 60kg Lunge 10 * 60 kg.

then 1 set Squat 8 * 70kg
and 1 set Squat 5 * 80kg

Bench:

10 * 60 kg
8 * 70 kg
followed by
3 sets of: Bench 3 * 80kg, 6 pull ups, 12 dips, 24 push ups.

Clean and press:

5*40kg,
5*45kg
5*47.5 kg
5*50kg
5*50kg

Snatch:
3 sets 8*20kg.

[JLV]

Okay, so my triceps are too big for my delts. Makes me shoulders look small. Anyone have suggestions for exercises to increase delt (especially posterior) size? Or is it just my genetic muscle insertions?

[amphibian]

JLV, on 11 May 2012 - 08:50 PM, said:

Okay, so my triceps are too big for my delts. Makes me shoulders look small. Anyone have suggestions for exercises to increase delt (especially posterior) size? Or is it just my genetic muscle insertions?

Directly? Shrugs. That method sucks though. Do it indirectly with deadlifts and overhead presses. They should catch up right quick to your triceps. You can also do the neck strengthening exercises by attaching a thick rope to a 35 lb plate and nodding. That'll thicken everything up there and make you harder to knock out to boot.

[Aptorian]

Made me laugh

This post has been edited by Aptorius: 19 May 2012 - 07:58 AM

[Aptorian]

JLV, on 11 May 2012 - 08:50 PM, said:

Okay, so my triceps are too big for my delts. Makes me shoulders look small. Anyone have suggestions for exercises to increase delt (especially posterior) size? Or is it just my genetic muscle insertions?

For over all shoulder mass go for Military press. All the way down to your chest, all they up and lock out with your arms squeezed behind your head. Full stretch. Or if you don't like those you could do something like behind the neck shoulder presses seated in the squat cage with a barbell. Probably my favorite shoulder exercise.

http://www.exrx.net/...itaryPress.html
http://www.exrx.net/...dNeckPress.html

High pulls/upright rows are great as well. I always include these as my second exercise after I am done pressing. If this pinches your shoulder joint which it does sometimes for me switch to a wide grip and pull through you elbows and not your hands.

http://www.exrx.net/...UprightRow.html

For the posterior delts Bent over barbel rows. Or more directly do something like bent over dumbbell raises.

http://www.exrx.net/...entOverRow.html
http://www.exrx.net/...teralRaise.html

[Coco with marshmallows]

last night:

5k run

squats:
5*60k
5*70k
3*80k
1*100k (leg felt funny, so backed off)
5*90k
15*60k
15*60k
15*60k

arm sets:
6 chin up, 6 push up, 6 pull up. 3 sets, no break.

[Tsundoku]

Holy shit!

http://www.youtube.c...1&v=j3MTqRWPiZU

[tiam]

Remember seeing that video before and thinking of those olympic athletes who are huge who spend all their time on thos rings. (no idea what the event is)

New workout
Mondays- Squats 3x5, Bench 5x5,Power Cleans 5x3, Pull ups
Tuesday- DL 1x5 ramped set, Dips, Conditioning (barbell complexes)
Day off
Thursdays Squats 3x5, OHP 5x5, Cleans, chin up
Friday- same as tuesday

[amphibian]

The event is "rings". The athletes are gymnasts.

Most of them are not huge, actually. They're very cabled with muscle, but few are over 200 lbs and most are fairly short. It's easier for a smaller person to fling themselves about like that and thus at the Olympics, the smaller athletes tends to be favored. A big person can do that too, though.

Huge is like... 6'5" and 240 lbs of solid muscle. I can think of at least one woman and many men who fit those minimum thresholds.

[Coco with marshmallows]

Been a while since this was updated

arms last night......

Military press:

5*20,
5*40
5*40
5*45
5*45
5*47.5
5*40
11*40

Bench:

5*20
5*60
5*70
5*80
5*80
5*80
5*80
5*80
10*60
10*60
9*60 (so f***ing annoyed I failed the 10th)

Rows:
5*60
5*60
5*60

[Slow Ben]

There's few feelings as awesome as getting back from the gym and being brutally fucking exhausted.
I love total body Saturday.
I'd type up my workout, but when I try on my iPad it gets all clogged up and looks like a mess.
Off topic, I like how it autocorrects iPad with a capital P. nif I wanted the damn p capitalized I'd hit the damn button!

[Coco with marshmallows]

went a bit mental on OHP this week, setting a bunch of PB's


Downside is that i've hurt my shoulder so have had to ease off as a result

But hey, PB's!

[Sixty]

Hey guys. I recently switched to weightlifting as a sport a few months ago. My first competition is in 2 weeks--August 5th!
Right now I total 70/100 (snatch/c&j) but I think with some solid technique work during these weeks I can hit 75/105 and maybe even 80/105 in competition, based on my current strength levels. I've been maintaining a log at the Starting Strength forums if any of you want to take look.

This post has been edited by Sixty: 23 July 2012 - 04:52 PM

[Coco with marshmallows]

Sixty, on 23 July 2012 - 04:52 PM, said:

Hey guys. I recently switched to weightlifting as a sport a few months ago. My first competition is in 2 weeks--August 5th!
Right now I total 70/100 (snatch/c&j) but I think with some solid technique work during these weeks I can hit 75/105 and maybe even 80/105 in competition, based on my current strength levels. I've been maintaining a log at the Starting Strength forums if any of you want to take look.

Sorry Sixty, only just got round to reading that. Looking solid so far.

Only point i would make is your first couple of posts the weights mentioned jump between lbs and kilos all over the place and back again.

I'm assuming that since its a log those first few posts are the ones you'll look to refer back to in order to see how far you've progressed, so it might be worth cleaning them up and converting all the weights to kg (since that appears to be what you've settled on using)?

Just a suggestion, read into it what you will.

Moving on, for myself last night:

OHP:
40 x 3
50 x 1
57.5 - missed would have been a pb. Really hate how quickly the OHP drops off. I've nailed 55 x 2, yet to make 57.5
40 x 8
40 x 8
40 x 8

Squats:
60 x 5
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
90 x 4

Front Squats:
60 x 3
60 x 3
60 x 3

Pendlay Rows:
60 x 5
60 x 5
60 x 5

[Slow Ben]

Just started Deadlifting for the first time in 10 years a couple months ago. Slow going at first, but i've got my max up to 340.
Its amazing how awesome this lift is.
If you're not deadlifting, your cheating yourself and you should be.


This mornings total body workout.

Straight Leg Dead Lifts
5x135
5x185
5x205
5x225
5x275

Hanging Clean and Press
5x5x135

Single Leg Step-ups
5x5x105

One Arm Bent-over Row
5x80
5x85
5x90
5x95
5x95

Goblet Squats
10x65
10x70
10x75
10x75

TRX Bodyweight Rows
5x10

Pushups
5x20

Kettlebell Swings
3x25x35

Single Arm Farmers Walks
5 sets 60 yards 85lbs

Single Arm Overhead Press
8x45
8x50


Tonight i'll go back and do 10-15 minutes of core work, mostly planks/side planks.

This post has been edited by Slow Ben: 03 August 2012 - 05:29 PM

[Sixty]

Thanks Coco. I've been measuring weight by whatever units the bar/scale has on it, so I've been doing bodyweight by pounds and bumper plates by kilos. When I get back to school and start squatting with pounds again I will probably switch back instead of converting every weight.

By the way, is there a reason why you're squatting for such high volume? I'm not sure what your goals are, but most people find 3-5 rep sets work better for building strength on their squats.

In other news I hit 71/103 at my meet sunday, for a 3kg PR on the C&J. I got smoked by all the more experienced lifters, but I'm hoping to hit 85/110 before the summer's over. I hit 115 for a FS today and I'm hoping to bring that to 120, so 110 for a C&J should be pretty feasible at that level of strength. It's just a matter of technique until my snatch catches up.

[JLV]

So let me revive this corpse of a thread and say I'm in college now, and I happen to be on the opposite side of campus of the rec center and most of my classes.

I'm walking an average of 10 miles a day.

That's practically 1,000 calories a day to make up for this.

I'm at a conondrum. I've been doing the buffet style dining halls for each main meal and eating until I want to puke, but I can't afford to buy a ton of food when its not open.

Debating giving up on bulking and just cutting until next year when I'm hopefully off west fucking campus. Looking like a greek god is fun, but I really like putting up big numbers during bulking, and my OHP and Bench lost the most during the cutting. Deadlift also suffered a loss. Squats stayed the same.

[Coco with marshmallows]

Sixty, on 07 August 2012 - 02:14 AM, said:

By the way, is there a reason why you're squatting for such high volume? I'm not sure what your goals are, but most people find 3-5 rep sets work better for building strength on their squats.

Fair question, easily answered - all my weight training is supplementary.

You're doing competition lifting, so you presumably train in cycles for peaking in single lifts at competition time.

I'm training as a supplement to my martial arts stuff, so I find high volume repetition at mid-high weights is much more useful for functional strength that carries over well into my sparring/striking/grappling.

Granted there are plenty of people who disagree with me, but I truly find grinding out stupid reps helps me personally, so fuck em!

Anyways, last night (all weights in kilos as per normal for me):

Bench:
70 * 14

Pullups:
5 * 5

Squats:
80 * 12 for five sets

Front Squats:
70 * 3 for three sets

Pendlay Rows:
70 * 5 for three sets.

legs are feeling fun today