This will not be a scientific trial report, but there may be some resemblance found in it.
Actually I am here to get the unscientific part of my training approach just a bit less severe.
I still don’t have a real plan, so will first start to write down the “natural history”.
Which actually contains a vague plan, as in trying to get some hypertrophy and basic strength first and better form especially in the powerlifting style squat, which I never really practiced and instead used the olympic style squat in PL competitions!
This training may resemble some bodybuilding training, but my main interest in the end is still strenght. It is just not my only interest, I also do want a better physique, which will again help me to lift more.
Later I will probably also do some more specialized powerlifting training. Starting Material:
Female subject, 26 y,last measurement data:
Lifts on 1. March 2009, olympic weightlifting competition:
Snatch 60 kg
Clean&Jerk 70 kg
@BW 73.4 kg
Lifts on 26. June 2009, powerlifting competition:
SQ 130 kg (with wraps & belt)
BP 85 kg (raw)
DL 160 kg (belt)
@BW 71.6 kg
Body composition measurement in a trial at University of Limerick, 20. August 2009:
Height 1.67m
Weight 69.5 kg
Fat free mass 55.0 kg
Bodyfat% 17.9%
This was in depleted state, so I may assume normally especially body water is higher, weight and fat free mass will also be higher and because actual fat mass stays the same bf% will be lower, but this still not makes me believe the data retrieved by my gym last week:
Height 1.67m
Weight 73.9 kg
Fat free mass 65.0 kg
Bodyfat% 12.1%
It would be nice, though. But I don’t believe it, even as huge amounts of body water (47.5 L) do help you to get there and still look like shit, (actually I look so much like shit that Espi also won’t believe it is even as low as 18%) but it really can not give you 10 kg FFM in 2 weeks.
Conclusion: bodyfat measurements can not be trusted. It is better to lift weights, and a lot easier to measure, too. Natural History part 1
Training of Sunday, the 6th of September 2009.
PL style squat.
10 x 20 kg
8 x 40 kg
8 x 60 kg
8 x 65 kg
2 x 8 x 70 kg
Olympic style frontsquat
10 x 20 kg
8 x 40 kg
8 x 50 kg
3 x 8 x 60 kg
Deadlift from platform
4 x 8 x 70 kg
Stifflegged DL
8 x 50 kg
8 x 60 kg
3 x 8 x 70 kg
Legpress, leg curl, leg extension, calf machine, weighted crunches, hanging leg raises
All 4 x 10 x whatever Comment
Nice training.
Squat and DL weights seem ridiculous, but because concentrating on the form it still feels heavy enough. Nevertheless I will try to do them heavier next time and keep up the good form!
I want to do lunges as well but did not come to that. Maybe I could throw out some of the other isolation shit, or even all of it. Or keep it in, or only perform it in case of excess energy...
Benchpress
10 x 20 kg
10 x 40 kg
8 x 60 kg
8 x 65 kg
7 x 65 kg
8 x 65 kg
Incline BP
10 x 40
8 x 50
7 x 50
5 x 50
8 x 45
BP machine (plate-loaded, HammerStrength)
plate weights
10 x 30 kg
8 x 40 kg
6 x 50 kg
5 x 50 kg
7 x 40 kg
dumbbell flyes
10 x 8 kg
2 x 8 x 10 kg
10 x 8 kg
triceps pushdown, french triceps extension (cable)
both 4 x 10 x whatever
parallel bar dip
4 x 5-6x BW
weighted crunches, leg lift
both 4 x 12
Comment
This training was actually deviced by the fitness instructor. So I was walking around in the gym with this scheme like beginners do, maybe making people believe I am also a beginner
It seems to be not so much as when I design my own training, but it still may be enough. The higher reps than I am used to, are killing me and my triceps were so full of it after those two dumb cable exercises, that at start I could not even dip, I had to wait and then try more aggressively, and still could not make the 8 reps or so I aimed for. In the original design by the fitness instructor, it actually should have been assisted dips. But that I really would not do. Well, maybe I would. But I would hate to...
2009-09-08 Training
Snatch grip hang highpull
10 x 20 kg
3 x 8 x 40 kg
2 x 8 x 45 kg
6 x 50 kg
Goodmorning
15 x 20 kg
12 x 50 kg
12 x 60 kg
10 x 70 kg
3 x 8x 75 kg
Pullup
8 x bw
8 x bw
6 x bw
4 x bw + 3 x 2 x bw
Machine behind neck pulldown
Plateloaded, plate weights
15 x 30 kg
10 x 60 kg
3 x 8 x 70 kg
BOR
15 x 30 kg
10 x 40 kg
8 x 50 kg
12 x 50 kg
9.7 x 50 kg
Lying T bar row
Plateloaded
15 x 10 kg
3 x 10 x 20 kg
8 x 25 kg + 8 x 20 kg
Side bents
20 x 14 kg
20 x 18 kg
20 x 22 kg
crunch machine, hanging leg raise
both 4 x 12 Comment
This was again a workout by my own design. Maybe I need a deadlift in it as well, but in the past more deadlift sessions not always made my deadlift better. On the other hand what I did on Sunday may not deserve the name of DL, as I am doing more on GM and almost on the BP as well.
The pullups will again need some improvement because I could not do 4 straight sets of 8. To get my reps in anyway I finished the last set by pausing some 10 sec and then do another 2 reps, etc.
I also wanted to do some biceps work and cardio, and actually came back for that later. After I did some homework about tamoxifen synthesis. I still have to look after a derivative of it. Oh yeah, that is not relevant for my lifting off course. Let’s get back to that. 2009-09-08 workout #2
Barbell curl
2 x 15 x 20 kg
7 x 30 kg
6 x 30 kg
7 x 30 kg
6 x 30 kg + 8 x 20 kg
Alternate db curl
2 x 8 x 10 kg
2 x 6 x 12 kg
Preachercurl machine, reverse cable curl
4 x 8 x whatever
Cardio:
15 min rowing machine @ 2.12 min/500m
10 min climbmaster or something? Have to ask again how the thing is called. Comment
Well, the biceps training felt good, I remember doing it with more weight but this competitive bodybuilder I met in the gym today tells me the weight is not important as long as you really squeeze the muscle. Powerlifters generally don’t believe that kind of talk, but sometimes I do
This climbmaster thing was harder than I thought. I felt it real nice in my ass.
A tip on the side bends.. ever tried doing them with a lower wt dumbbell overhead? You can either do it with 1 (in both hands) or 2 (just like db shoulder press at top position) .. it requires a lot less weight & reps to be effective.
Don't try to do what they call 'everything but the kitchen sink approach ' . Somehow & I don't even know the protocol I think you'd like the Smolov routine that many seem to like.. maybe I can also look into the Practical Programming from Rippetoe to find an advanced routine you'd like...
A tip on the side bends.. ever tried doing them with a lower wt dumbbell overhead? You can either do it with 1 (in both hands) or 2 (just like db shoulder press at top position) .. it requires a lot less weight & reps to be effective.
Don't try to do what they call 'everything but the kitchen sink approach ' . Somehow & I don't even know the protocol I think you'd like the Smolov routine that many seem to like.. maybe I can also look into the Practical Programming from Rippetoe to find an advanced routine you'd like...
BTW, your high pull is awesome
Will try it next time with the side bents, see which way it feels better.
For myself I think I am doing a reasonable amount of exercises per muscle group now, I somethimes still think of doing everything but the thought of that makes me tired already to be honest
I don't exactly remember what I did in the past but doing everything I could think of may just be one of the things I have done. I guess the first time I did it it felt good, like real hardcore and so on but the second time it gets annoying, the third time I just would not finish it.
Smolov? yes heard of it, something not for pussies or something...so maybe also not for me? I am really not so though, half of all programs I ever try end up too heavy for me. Which may be because I always "forget" about deloads and recovery sessions, thinking there is no need for that with the weights I am using...
So in the end, a program could be still ok
Just not Rippetoe in the theory he's good, ( I also read the book) but if he believes I am an elite lifter already as can be derived from the tables in the back of the book, that means he can not be trusted
I don't know if I am serious with that, maybe he still can...
Oh and about that highpull, how can you say if you did not see it? Maybe it looked like shit and not deserving the name of highpull
Personally I think most of my reps were ok (but not perfect), but this kind of execises can not be judged by the weight used in it alone.
Quote:
Originally Posted by Alcoholiday
are you training for a PLing competition? Or, just to get stronger?
Size/strength come hand in hand.
Get stronger is the first important thing to me, especially because it goes hand in hand with size
I also want to do PL competitions, I am actually competing in a raw competition at 31st October. But I am not really preparing for it. It is just for fun and progress measurement. If I REALLY want to compete I must be more specific in training and probably also do the equipment. When I think my basic strength is good enough for that to bring really something, I will. Or maybe even when I run out of patience with that and still want to compete, but in that case I know there are still loads of girls in front of me.
Natural History of 2009-09-09
behind the neck press
15 x 20 kg
10 x 30 kg
6 x 40 kg
8 x 35 kg
seated side raise
12 x 5 kg
12 x 5 kg
12 x 6 kg
dumbbell press
12 x 12 kg
9 x14 kg
8 x 14 kg
9 x 14 kg
upright row
15 x 26 kg
12 x 34 kg
12 x 34 kg
dumbbell shrug
15 x 16 kg + 15 x 18 kg + 15 x 20 kg
12 x 20 kg + 12 x 18 kg + 12 x 16 kg
15 x 30 kg
standing calf raise
15 x 40 kg
12 x 55 kg
12 x 60 kg
seated calf raise
loaded by someone else and I did not count the weight
4 sets of 12; first straight, 2nd toes out, 3rd toes in, 4th straight
leg extension
4 x 15 x same story for the weight
leg curl
see above Comment
Today I trained with people from The Hague who are also very nice test subjects for all kinds of substances, but today they were deprived of most of those substances, which seems to make them unable to train very hard. But they are still nice people, and already invited me to come back when they are full of it.
So according to Natural History,I did what they did. Normally I would have done more at the barbell press (sets, not reps with the given weights) and even side raises(would not take the 5 kg thingies but I tried to find a way to also “squeeze the muscle” with this but with little succes. 6kg felt much better).
But the shrugs were killing. In all the shoulder training might be sufficient, but still giving good chances for short term recovery.
The leg stuff was also not very impressive. I tried to do well when performing the sets but it was only nice to get blood through the muscle and nothing more than that. And we did loads of talking between excercises. I now know which chemical you have taken, will cause which colour of spots on your towel when you sweat it out again
The colour of DNP is obvious and was in fact one of the substances.
We were in a less well known gym, Kneet is too expensive. But everybody is talking about it, so I guess you should have been there at least once or so.
In the meantime I have also been looking to the Smolov cycles. I can hardly use the whole thing before the competition at the 31st of October but I think I will then start with the first 4 weeks of it. The last day of this should be competition like anyway. There is another competition in December, before that I can do more. But it leaves me with 3.5 weeks now still fo myself, or alternatively only 1.5 if I also do the introductory mesocycle.
It also only involves the squatting, so will haveto figure out what to do with the rest of my body as well.
This is the 4 week cycle I was talking about:
Week #
Monday
Wednesday
Friday
Saturday
1
70%x9x4
75%x7x5
80%x5x7
85%x3x10
2
(70%+10kg)x9x4
(75%+10kg)x7x5
(80%+10kg)x5x7
(85%+10kg)x3x10
3
(70%+15kg)x9x4
(75%+15kg)x7x5
(80%+15kg)x5x7
(85%+15kg)x3x10
4
Rest
Rest
Prikida
(work up to a near max single)
Prikida
(work up to a near
max single)
I only don't really understand why you do the prikida twice, like you do it the day before the competetion as well
And I guess, "9x4" means 9 sets of 4 not 4 sets of 9 what it would mean when I write it down like that.
Well, I think it's 4 sets of 9, since you use 70% of your 1RM.
Rule of thumb: 80% of 1RM results in approximately 8 reps for most people. Endurance peepz do more, power peepz do less.
So if it's sets x reps, it's
4x9 @ 70%
5x7 @ 75%
7x5 @ 80%
10x3 @ 85%
Next week same thing except add 10kg.. Hmm what a stupid concept, as it assumes you do a certain weight.. what if your 1RM is truly low or extremely high?
I'd expect it to go up like
70 - 75 - 80 - 85
72 - 77 - 82 - 87
74 - 79 - 84 - 89
R - R - near max - near max
Reason I took 2% is that in week 3 you still do 4 sets of 9 reps and I can't really see you do 80% of 1RM for 9 reps, especially not if you're a powerlifter.
The thing with the reps, I wrote it down wrong but I think it is correct like you put it, so
4x9 @ 70% / 5x7 @ 75% / 7x5 @ 80% / 10x3 @ 85%
If I start that program at all, it will be before the competition of december or even after it, because I think it will not allow me much work on the other lifts or even general assistance.
I expected to have no time for training yesterday but the bio/cheminformatics class was so boring that I left early. And I think it will not even get me in trouble, will see about that in an hour.
So I made up a nice training again:
TRAINING of 10th of September 2009
PL style quat
10 x 20 kg
8 x 50 kg
6 x 70 kg
6 x 6 x 80 kg
Deadlift
10 x 70 kg
6 x 100 kg
6 x 6 x 120 kg
Lunges
8 x 20 kg
8 x 40 kg
2 x 8 x 50 kg
Olympic style squat
8 x 50 kg
8 x 60 kg
2 x 8 x 70 kg
Hack squat (plate loaded machine)
12 x no weight added
10 x 30 kg
2 x 8 x 60 kg
Legpress (plate loaded)
12 x 30 kg
8 x 80 kg
8 x 100 kg
8 x 110 kg
legraises
4x12
crunches
3x30
Comment 6x6 I call "Beginner's Luck". It was the first thing I ever used when starting PL training. It is nice, I think I insert it in my current training for the PL exercises. The rest will stay at some higher reps.
My form is improving, some of the reps give a feeling of being in the right groove. Not all of them, though. But I feel that will get better when I go on like this.
Those machines, I don't know so well yet so I must still try a bit to find a weight that makes me work but not get crushed. I found it in the last sets, so now I do know them.
My contest planning contains the raw powerlifting event of the 31st of October, which is kind of informal but I like the fact people are organising raw events so much that I just have to support it by joining it,
and there is the competition of 16 December which counts for the national rankings, but I only did one other competition this year and that I lost, however on very short distance, but I think I better forget about the rankings, like I already stated there is really no point in me trying to be competitive now.
What I am going to do next, well, at the moment, nothing
Will go to training again tomorrow, and do benchpress and related excercises.
Last edited by Miss Deadlift : 09-12-2009 at 09:00 AM.
Which program are you going to pick next if Smolov is killing & not fit to prepare for a meet?
BTW, what was your best effort for the Concept 2 rower on 500m & 2000m? I've just resumed rowing again now Waalsport bought a rower so it's neat to know what times to strive for
thank you, I am just coming from there
I never tried to be fast at the 2000m. My best 500m time was 36.6 sec.
About the program , I don't know. Maybe I will make one myself, I actually have good guideluines for it but it is still not easy.
Training of Sunday, 13th of September
Benchpress
12 x 20 kg
(focus on speed, <1 min between sets)
5 x 50 kg
5 x 2 x 60 kg
2 x 65 kg
1 x 70 kg
1 x 75 kg
(going for "max effort", rest time between sets somewhat longer but not over 2 min)
1 x 80 kg
3 x 1 x 85 kg
1 x 80 kg
Incline benchpress
12 x 20 kg
12 x 30 kg
12 x 40 kg
2 x 10 x 45 kg
paralel bar dip
10 x BW
2 x 9 x BW
Clean and press
2 x 5 x 40
Dumbbell shoulder press
15 x
12 x
3 x 9 x
weight is not clear with those dbs. For myself to know :the 9 rep sets were with the 3 plates
Front raise+ side raise
2 x 8+8
only 1 plate
triceps cable pushdown
4 x 12
dipmachine , triceps version
3 x9 x 40 kg
legraises
3 x 15
twist crunches
2 x 20
Comment
The benchpress was not so bad. However I must keep thinking about the visible holding still before pressing it makes it much harder. Only the last one with 85 I am sure was long enough hold still and that one was heavy enough to not try another one when being watched but not spotted.
The rest of the training was more likely to make me reconsider people telling me I am not training hard enough. I took 2 days off instead of one and then come up with this, which was aproximately half of what I had in mind. For a reason I can't think of, my shoulders hurt a bit which at benching I only felt in the first reps with 50, but in dipping, CL&P, the raises and even the triceps machine it was bothering me. On top of that I felt like having bad endurance, but I also feel like being infected with the same thing that is making people around me cough and sniff. Most of the time those things don't make me sick but only tired and will worsen my endurance. I know it, sometimes I will think my endurance IS bad and will go do cardio, and after that the infection will be apparent.
So there MIGHT be a "good" reason for it but all the people who are better than me will also have good reasons at some times but will be still working out harder. I guess....
Statistics of me training hard enough since I started this log:
Monday: maybe
Tuesday: yes
Wednesday:no
thursday: yes
friday: no
saturday: I planned already to take off so yes
sunday:no
makes a ratio of 1/2 I am training half way hard enough...
36,6 seconds for 500m? Is that even possible? 1:36,6 sounds more logical if I remember well that 1:30 was good for a top notch rower
Maybe at the start of a program you want to feel like you're not training hard enough on all days while 2/3rd into it, you think you're training pretty hard all of the time & then taper down at the end.. at least that's how I figure you prepare for a meet.. but what do I know
Was the exposition busy? Your mom is really exceptionally talented.
36,6 seconds for 500m? Is that even possible? 1:36,6 sounds more logical if I remember well that 1:30 was good for a top notch rower
Maybe at the start of a program you want to feel like you're not training hard enough on all days while 2/3rd into it, you think you're training pretty hard all of the time & then taper down at the end.. at least that's how I figure you prepare for a meet.. but what do I know
Was the exposition busy? Your mom is really exceptionally talented.
Oh yes, I mean 1min 36.6 s stupid , I might be partly confusing it with 250 m times which are under 1 min but for that I had 47.1
On the rowing machines times are generally better than in the water I guess, because there were some guys in the students rowing club doing the 500m in 1:30 as well and nobody there is "top"
We left early from the exposition, it is untill 5.00 PM but my mother needs her rest and can not stay all that time.
The guy at our gym who's both into cycling & OL, used to be a very good rower & he told me he could do 1:25 for 500m (if I'm not wrong) , but after your post I thought to have remembered the numbers wrong as I didn't write them down.
For myself 2:00 flat for 500m would already be reallllly good..
Maybe post up your mom's webpage , since there's a few artists here who would appreciate seeing it.
I see technique is also important even in PL, in OL it was still worse off course
Today's training:
WO#1 designed by fitness instructor (except the 6x6)
PL style squat
12 x 20 kg
8 x 50 kg
8 x 60 kg
6 x 70 kg
6 x 6 x 85 kg
Legpress small stance
plates
12 x 50 kg
3 x 10 x 100 kg
Lunges
8 x 20 kg
8 x 30 kg
2 x 8 x 40 kg
11 x 40 kg
Stiffleg DL
10 x 60 kg
10 x 70 kg
3 x 8 x 80 kg
Lying legcurl, plates
10 x 20 kg
9 x 20 kg
2 x 8 x 20 kg
Abs machine
4 x 15
Crunches
4 x 20
Leg lift
4 x 12
WO#2
Hang squat clean
12 x 20 kg
8 x 30 kg
6 x40 kg
3 x 5 x 50 kg
Frontsquat
4 x 8 x 60 kg
Leg extension
4 x 10
Cardio: 30 min crosstrainer, HR~140-150 bpm
Comment Squatting went nice again. The other excercises were also good/hard workout even if the wt may not look impressive. For the lunges, the rack was occupied so I powersnatched the weight first.
The cleans in the evening were better/faster than they most of the time were when I practiced weightlifting so I guess I had a good day in training today, will also count positive for my "training hard enough" statistics. In my "working hard enough on organic chemistry statistics", today will however be definitely negative. Will catch up with that as well.
For my workout statistics, I will also have to look at at how much% of my RM I am actually working. I fear this is still pretty low most of the time. I'll also seperate it for the lifts. BP yesterday was at high % of 1RM off course, and as you may have noticed it was NOT 6x6 as I originally said I was going to do. I remembered, for the BP this never worked for me in the first place whereas the DE+ME program did.
That's right Tom, MissDL is my lifting heroess (heroine doesn't quite sound right )
MissDL, was that 2 workouts on 1 day? Do you do that more often & if so, why?
Lack of time or just feeling you can put more effort into your lifts when you break them up.. the latter is very true!
It was twice at one day, yes and if I had to do everything in one session I could hardly complete it, but in fact the first workout would normally be a completed one. I'm just trying to do more, when I later decide for some total nutcase crazy volume program, I am more likely to be able to complete it if I am already used to high volume. And I also wanted to do some cleans again, and also though in the original program the quadriceps are not worked very much.
And cardio, for proof of principle. The coughing and sniffing did appear the next morning, but it was not so much, and is gone again so I think I can still work on my endurance. My immune system can work without being spared. I even read somewhere, adrenalin will upregulate your immune system. But now we get too close to the cortisol story, and because no one really knows what all the stuff does the whole story could end up make you afraid of training hard. Or of working on tamiflu synthesis, which will cause even more stress in some students. 15 september training
design by fitness instructor
Pullup wide
3 x8 x bw
6 + 2 x bw
Pulldown behind the neck
plates
10 x 60 kg
3 x 8 x 70 kg
Deadlift
8 x 70 kg
8 x 90 kg
6 x 110 kg
4 x 6* x 125 kg
Row machine
12 x 40 kg
3 x 8 x 60 kg
8 x 50 kg
Pullover machine, plates
10 x 20 kg
3 x 10 x 30 kg
Preacher curl machine, plates
4 x 10 x 20 kg
concentration curl
4 x 10 x 6 kg
posing curl
4 x 10
weighted crunches
15 x 5kg
3 x 15 x 10kg
leglift
4 x12
side bent, dumbbell overhead
10 x 4 kg
10 x 5 kg
2 x 10 x 6 kg
cardio: 15 min "climbmaster", hr apparently max. 140 bpm but it really felt harder than that.
Comment The shoulder pain I had before may have something to do with the chin grip. I felt it again after the pullups.
Deadlifting with still sore hamstrings is a challenge. Which ended up make me unable to complete all straight sets of 6 with 125kg. I needed to pause within the sets, I noticed my breathing is also not so good so tried to improve on that hoping I could at least complete the next set straight. After 4 sets I considered I gave it enough trying. Will pick the same weight next time and get further into the 6 sets, or hopefully complete them.
Deadlifting the day after the legs session is an actual idea of the fitness instructor. Normally you’d think that everything they come up with, must be far too easy.
Most of the later excercises could indeed be called "pussy ass isolation", but in that moment I could wish for nothing else than that!
I must still think of a proper PL program, could not yet download the Sheikos LC-MS/MS or how was it called again?
If I am not wrong, I'm assuming that instructor is a stupid guy who doesn't think any further than.. oh, but a deadlift is a 'back' exercise so that's easy-peasy after a leg day, while a deadlift actually works your entire posterior chain (back & hamstrings) with different accents of course depending on what type you do or how high you start with your hips.
You do a traditional conventional deadlift right? Was it mixed-grip or hook grip? I'm now trying to just do a hook grip because Oly lifters never do mixed grip, but powerlifters do them either way.. can't remember if all of them do mixed grip or not. Do you know?
Take care for yourself.. it was amazing how few people were around in the class on Monday .. nearly half was absent due to being ill!
PS: that downloadable Sheiko-book eludes me as well. I've searched for it but every link that looked promising was a dead end street w nothing behind it. Let me know when you find an active link
When I fill in my numbers, I see why people say it is not using very heavy weights. I would make the numbers a high as possible. However when I take the Sheiko excell I also have now, I don't know if I even can complete this for the squat. For DL would be even more likely, but this is for looking at the workouts seperately. My recovery from DL might not be so fast and than the accumulation would still make it impossible to complete.
It would be nice to do some special program before the competition, though. Even if it sucks, I can learn from it. If I do 4 weeks of something I have to start at the 28th of September and 5 weeks out would be even at the 21st which is next monday.
So 4 weeks is better.
Also bad thing I have really no idea of my squat 1RM because of the PL squat style I never used before. Maybe try to find it and better use Sheiko than Smolov because if your form is questionable and use that kind of weights, it is not gonna improve..but too light weights is also not fun!
Today another program of the fitness instructor, who is by the way a junior natural bodybuilder trained by Sibil!
But you are right about him having no clue of powerlifting! I hope his program will produce some separation or something better very fast because for anything else it is of not so much use! On the other hand I believe the program is not that important, if you put full effort in it, almost everything will work. But I still need something I don't have to think over all the time, because without any program I am half of the time thinking about what to do next. Which gets your attention off the full effort.
About my DL...I did it mixed grip now most of the time, but not sure if that is really better. Most PL say it is, but from the OL I am used to do it with hook grip, and that also works fine.
And still conventional DL as well. It is better for general strength training anyway.
16th september training
benchpress
10 x20 kg
10 x 40 kg
8 x 60 kg
8 x 65 kg
5 x 70 kg
5 x 70 kg
8 x 65 kg
incline benchpress
10 x 20 kg
10 x 40 kg
8 x 45 kg
7 x 50 kg
7 x 50 kg
5 x 50 kg + 5 x 45 kg
wide chest machine
plates
12 x 20 kg
12 x 30 kg
4 x 8 x40 kg
dumbbell flyes
10 x 12 kg
2 x 10 x 14 kg
10 x 12 kg
dumbbell shoulderpress
10 x 12 kg
8 x 14 kg
5 x 16 kg
5 x 16 kg
8 x 14 kg
frontraises, side raises
10 x 6 kg
3 x 10 x 8 kg
triceps pusdown with rope supersetted with french triceps extension (same rope)
15+10 x 10 kg
10 +8 x 15 kg
2 x 10 +10 x 10 kg
paralel bar dip
2 x 8 x bw
7 x bw
6 + 4 x bw
crunches 4 x 20
leglift 4x15
Comment
No problem with the shoulders in any excercise, so could do a bit more in that but the only compound the instructor put in for shoulders is one I am bad at. Maybe that is a good thing, you should be doing what you are bad at. But in this way I am only using the weight catagory of dumbbells...that should be pink and on top of that if you never use heavy weights that's just no good. Or is it sufficient that I benchpress 'kind of" heavy? Oh and the dips. They kill me at the end of the workout. it is unbelievable how the stupid cable excercise with virtually no weight, get your triceps totally blown up.
I wanted to do pushpresses even after the dips to get some more heavy weight stimulus in, but I just could not. No power, no coordination, it was already dangerous performing this with 40-45 kg. so I stopped it. Also no cardio today, basically because I reconsidered the needs of my immune system. I noticed it was trying to work the same time as I was training, maybe it can do that BUT will interfere with recovery from training, and the training itself offcourse it is just harder to complete a set etc.
I don't really get why you want to 'fluff' up your 1RM weights to make the Sheiko program harder. Harder is not necessarily better: isn't the Sheiko program one that has actually been proven to WORK?
Unless you are only talking about the squat.. what is it that makes your style of squat more Oly-like? Staying upright? Higher bar placement?
Not sure but I'd think that you will now lift just about as much PL-style than OL-style since you're not yet comfortable with it.. so pick the actual 1RM that you have and adjust it later if it proves to be too low.
Results from the “Leiden Lifting Laboratory”
and my triceps were so full of it after those two dumb cable exercises, that at start I could not even dip, I had to wait and then try more aggressively, and still could not make the 8 reps or so I aimed for. In the original design by the fitness instructor, it actually should have been assisted dips. But that I really would not do. Well, maybe I would. But I would hate to...
in the theory he's good, ( I also read the book) but if he believes I am an elite lifter already as can be derived from the tables in the back of the book, that means he can not be trusted
Linear Mode
