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28-Jan-04, 05:27 PM
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#211
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Ebon where do you put the weight when you do weighted crunches, like is there a standard place? Today I experimented on the decline bench with a 10lb plate behind my head, where do you put yours?
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30-Jan-04, 06:29 AM
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#212
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by abarlament
Ebon where do you put the weight when you do weighted crunches, like is there a standard place?
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Don't think there's a "standard place" for weighted crunches. You just have to find a place that's comfortable and high enough on the body to get good resistance. I personally change my position depending on the weight. If I use a 10-kg plate (same size as a 25-lbs plate, standard not Olympic) I'll hold it on my forehead. If I use a 15-kg plate (which is Olympic-sized in my gym) I'll have it resting on the top part of my chest and holding the plate over my face. But like I said, whatever works for you. |
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30-Jan-04, 06:35 AM
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#213
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Thursday 1/29/04 - Upper body
Clean and jerk combo
52.5 kg for 5 sets of 3 alternated with
Partial mantis
B for 5 sets of 4
The clean and jerk combo still kills me and upping the weight (the plan is to add weight for 3 session, then pull back slightly and start adding again; kind of a saw-tooth pattern) is murder. Good thing the alternate sets are with a fairly simple exercise.
Power snatch
42.5 kg for 5 sets of 3 alternated with
Close-grip pause incline press
62.5 kg for 5 sets of 3
The inclines were rough, no doubt because I upped the weight on everything. The push presses take a lot of strength endurance out of me. But I got through it.
10 min on the stairmaster and 20 on the stationary bike and I was done. And done for the week. I've realized that these "power" weeks (I'll explain my plan later on) are very heavy on the lower back and the hips and with the "strength" week also hitting the hips hard I need to back off. As it is I can get all the work I need/want in in three days so starting next time around I'll be doing 3-days-a-week for my "power" weeks. |
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02-Feb-04, 04:52 AM
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#214
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Monday 2/2/04 - chest/delts
Incline dumb. press
23 kg for 2 sets of 8
Incline flyes
11 kg for 2 sets of 8
Cable crossover
27kg for 2 sets of 8
Military press
32.5 kg for 2 sets of 8
Cable lateral
5 kg for 1 set of 8
Upright row
22.5 kg for 1 set of 8
Did 20 min on the stationary bike and was done. This is my "hypertrophy" week which is a new addition to my schedule of late. Figured I needed a little break from the super-compound stuff I've been doing and I might as well schedule those "break" weeks. These weeks are mostly about good form and full ROM. Plues each bodypart only gets hit once a week. Very different for me...
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04-Feb-04, 06:33 AM
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#215
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Tuesday 2/3/04 - Back
Bent over row
62.5 kg for 2 sets of 8
Dumbell row
26 kg for 2 sets of 8
Incline bench row
23 kg for 2 sets of 8
Pullup/Chinup
B for 1 set of 4/4
Stiff-arm pulldown
16.5 kg for 1 set of 8
Short but sweet. 25 min on the stationary bike as I finished off a decent book about the Burgess Shale and the Cambrian explosion (The Crucible of Creation). Not as well-written as Gould's work (and this book is fairly critical to Gould's theories) but a good overview of the apparent weirdness of the fauna and how it relates to contemporary life on this planet.
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05-Feb-04, 08:28 AM
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#216
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Thursday 2/5/04 - Legs
Front squat
52.5 kg for 2 sets of 8
Sissy squat
B for 2 sets of 8
Leg extension
42.5 kg for 2 sets of 8
Stiff-leg deadlift
62.5 for 2 sets of 8
Lying leg curl
32.5 kg for 2 sets of 8
Standing calf raise
72.5 kg for 2 sets of 8
Seated calf raise
42.5 kg for 2 sets of 8
20 mon on the stationary bike and I was done. Got home, ate almost everything in sight, and went back to bed (as I had that opportunity).
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06-Feb-04, 09:30 AM
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#217
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Friday 2/6/04 - Arms
Lying triceps extension
27.5 kg for 2 sets of 8 superset with
Barbell curl
32.5 kg for 2 sets of 8
Overhead EZ-bar extension
15 kg for 1 set of 8
Incline dumbbell curl
10 kg for 1 set of 8
Dumbbell kickback
7 kg for 1 set of 8
Concentration curl
10 kg for 1 set of 8
Man, that workout hardly seems worth going to the gym for. Sure, it's a good pump and when I keep my form strict and keep a slow tempo (very slow and with a prolonged peak contraction on the last two exercises) but it just seems useless. Train arms separately? I sure hope this schedule works out in the long run... 10 min on the stairmaster and 20 on the stationary bike.
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09-Feb-04, 06:48 AM
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#218
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Monday 2/9/04 - Upper body
Snatch grip high pull from hang
55 kg for 5 sets of 5 alternated with
Pause bench press
65 kg for 5 sets of 5
Clean high pull
75 kg for 5 sets of 3 alternated with
Neg. emph. exp. bench
50 kg for 5 sets of 3
Added some rotator cuff work, some ab work, 10 min on the stairmaster and 20 min on the stationary bike. The weights weren't that bad, even the pause bench was OK despite a looooong pause at each rep. |
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09-Feb-04, 07:31 AM
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#219
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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What was up with that arms only day, that doesn't seem like you! Are you doing a new program or something?
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10-Feb-04, 03:46 AM
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#220
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by abarlament
What was up with that arms only day, that doesn't seem like you! Are you doing a new program or something?
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Yep. I'm trying out a new thing that I worked out this fall but didn't get around to testing until after Christmas. I'm basically alternating what amounts to my regular training (lots of Olympic stuff, squats and so on) with 2 other weeks; one for more powerlifting stuff, and one where I actually train each muscle only once a week. So its set up like this:
Week 1: power/strength
Week 2: strength
Week 3: power/strength
Week 4: hypertrophy
Just a way to get some variety. It's still got all the good stuff, it's just that one hypertrophy week that's new really. We'll see how well it works. So far I've set up a load-increasing structure where I'll add 2.5 kg to the relevant lifts in an undulating pattern (slight steal from HST) which I hope will have me lifting some decent weights come April/May. |
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11-Feb-04, 06:00 AM
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#221
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Wednesday 2/11/04 - Lower body
Front squat
65 kg for 5 sets of 5 alternated with
Stiff-leg deadlifts
85 kg for 5 sets of 5
Squat
90 kg for 5 sets of 3 alternated with
Weighted crunches
10 kg for 5 sets of 8
One-leg squats (rear leg elevated)
B for 2 sets of 5
Did 20 min on the bike, some rotator cuff work (have been feeling it lately) and called it a day. The one- leg squats were interesting. |
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13-Feb-04, 06:21 AM
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#222
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Friday 2/13/04 - "Upper body"
Clean and jerk combo
55 kg for 5 sets of 3 alternated with
Partial mantis
B for 5 sets of 4
Power snatch
45 kg for 5 sets of 3 alternated with
Close-grip incline pause press
65 kg for 5 sets of 3
Had some problems with pressouts on the last rep of the split jerks. Seems I lose speed fairly quickly there. I've never been a presser... Did 20 min on the bike.
Doing this for just 3 days seems to work better. My lower back/hamstrings/glutes are sore to the touch but they don't complain like they used to.
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13-Feb-04, 09:13 AM
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#223
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Registered User
Join Date: Jul 2003
Age: 25
Posts: 641
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Quote:
Partial mantis
B for 5 sets of 4
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Woah, never heard of these? What are mantis? |
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16-Feb-04, 09:00 AM
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#224
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by MonStar
Woah, never heard of these? What are mantis?
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It's an ab exercise. I'm sure I've described these before (probably in this thread) so just search the forum. They're basically a version of lying leg raises that will kill you. |
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19-Feb-04, 08:07 AM
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#225
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Tuesday 2/17/04 - "Upper body"
Bench press
72,5 kg for 10 sets of 3 alternated with
Snatch-grip deadlift
95 kg for 10 sets of 3
Hopped on the stationary bike for 20 min and called it a day. Ended up with major soreness right between my scapulae. Good stuff.
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