back to basics

[jono]

monday

well of course since today is a public holiday here in NZ, the gym is filled with ppl who arnt normally there. eg: old man doing squats who thinks its cool to wear a belt.. problem is its so loose it doesnt do anything. also guy who thinks its a good workout doing 1 arm db press standing on a swiss ball LOL !!

QUADS

squats

60*10

60*6

80*6

105*8

105*8

105*8

legpress

3pps*8

5pps*6

6.5pps*6

6.5pps*6

6.5pps*6

hacksquats

2pps*8

3pps*8

4pps*6

5pps*3

HAMS

sldl

60*6

100*6

110*4

1 leg lyin leg curl

20*6

30*4

30*4

well over the last 2 weeks the squatting heavy (1-4 reps) has been getting harder and harder.. so i decided to do some more high reps this week.. im thinking about working the weight up now with 3 sets of 8 and adding 2.5kg to the bar each week. what do you ppl think? will i still be able to keep the strength i gained from doing this with 1-4 reps ? anyway those squats really pumped up my legs.. legpress was slow controlled.. and very good.. the pump after that was pretty painfull. hacks were controlled and awesome too. sldl .. was my bitch today. 10 kg gain. leg curls were good to finish off the leg workout.

[Growth]

I think its a great idea to mix up the reps. Your body has no doubt gotten used to doing around the same weight of very heavy squats, starting at 8 reps and adding weight while keeping the reps at 8 is a good option IMO. I doubt you will use any strength really.

I was at a plateu on the leg press about 1 year ago, couldnt get past 6pps, i was doing a full body w/o every mon/wed/fri, i was using around 4-6 reps each time and wasnt seeing any progression so instead i began doing 20 rep legpresses on wed and keep the heavy stuff for mon/fri. Broke through the platau and was soon doing 20 reps with 6pps, what i used to only be able to do for 4 odd reps.

Im sure if you mix it up you will find soon your squating for 8 what you used to squat for 4.

[jono]

I think its a great idea to mix up the reps. Your body has no doubt gotten used to doing around the same weight of very heavy squats, starting at 8 reps and adding weight while keeping the reps at 8 is a good option IMO. I doubt you will use any strength really.

I was at a plateu on the leg press about 1 year ago, couldnt get past 6pps, i was doing a full body w/o every mon/wed/fri, i was using around 4-6 reps each time and wasnt seeing any progression so instead i began doing 20 rep legpresses on wed and keep the heavy stuff for mon/fri. Broke through the platau and was soon doing 20 reps with 6pps, what i used to only be able to do for 4 odd reps.

Im sure if you mix it up you will find soon your squating for 8 what you used to squat for 4.

well im hopinh i can make some good progress. well see how it goes i guess

[Marcus]

If I was you I'd start doing some 20 rep sets. I fully rate them for breaking through plateaus & they are a crucial part of my leg training now.

[jono]

If I was you I'd start doing some 20 rep sets. I fully rate them for breaking through plateaus & they are a crucial part of my leg training now.

lol 20 rep squats. thats like wanting to see the grim reaper :grin:

i think im gonna stick with the 3 sets of 8 for a while .. see how things go

[jono]

site didnt work for me all yesterday

so heres yesterdays training

CHEST

incl db press

10*12

15*10

20*8

25*8

35*6 ** almost 7

35*5

35*5

flat db press

33.5*5

33.5*4

33.5*4

weighted dips

25*5

25*4

25*4

BIS

i think im gonan start doing some more reps on bis .. cus they suck and see how that works out 4 me

bb curls

20*10

30*8

35*8

35*5

db curls

15*7

15*6

15*6

finally a day when dips felt good

[Simo]

Strong DB incline there mate. I like to mix bi work up, cause its boring.

[Growth]

Nice weighted dips mate, and your usuall killage of the incline DB's :grin:

[jono]

Strong DB incline there mate. I like to mix bi work up, cause its boring.

thanks man. to be honest i dont put much effort into my bis.. its prolyl why they lag so bad.. ive been abusing my tris recently.. but the bi training .. is not my fav

[jono]

Nice weighted dips mate, and your usuall killage of the incline DB's :grin:

yeah the dips .. its hit and miss on weather they feel good one week or the next.. sometimes i hate them other times i can rep em out

[deegee]

I ve probably said it before but those bb curls i find are really the best for biceps and increasing size, its hard to ge the form wrong too

[jono]

I ve probably said it before but those bb curls i find are really the best for biceps and increasing size, its hard to ge the form wrong too

yeah they are good

[jono]

thurs

BACK

dl

60*8

80*6

100*6

120*4

**my form was so crap i the dls (not rounding that back, my back was fine) .. just my quads dominate the lift too much

chins

6

6

5

5

4

lat pulldown

42*10

56*8

63*6

70*5

db row

30*8

40*6

51*8

cable row

56*10

77*6

91*5

hyper exts.

bw *8

10kgplate *8

10kgplate *8

tried something a lil diff today .. i was really feeling unmotivated and pissed off after those dls.. hypers worked my low back really good

[deegee]

51 is a pretty heavy db row, havent done them in a while myself but I was not doing that much. Good stuff

[Growth]

Yeah hypers are good for your lower back, i never used to deadlift, i decided i would use hypers to gain a good base and then progress to deads, i think it worked quite well.

Are you still doing sl deads as well?

I seem to use to much back when i lift, its not too bad but im always concious that my back is doing alot more work that it should be, although i do try to get low, my technique is predominately working the erector rather than the legs i find, i do feel it a bit in the hams too though...

[jono]

51 is a pretty heavy db row, havent done them in a while myself but I was not doing that much. Good stuff

thanks man

[jono]

Yeah hypers are good for your lower back, i never used to deadlift, i decided i would use hypers to gain a good base and then progress to deads, i think it worked quite well.

Are you still doing sl deads as well?

I seem to use to much back when i lift, its not too bad but im always concious that my back is doing alot more work that it should be, although i do try to get low, my technique is predominately working the erector rather than the legs i find, i do feel it a bit in the hams too though...

yeah i sldl

i talked to marcus on msn and we decided my problem is my stance it too narrow (feet 15 cm apart). so ill see how that goes next week

[Growth]

wow that is a very close stance :shock: my stance is fairly wide...

[jono]

wow that is a very close stance :shock: my stance is fairly wide...

mm yeah i guess so. ill try my squat stance .. around 30cm. see how this works out next week

[Pseudonym]

That's interesting... I've been doing sldl's with feet together, keeping my knees locked and squeezing together. You probably can't lift as much weight this way, but it certainly targets the hamstrings.

[Marcus]

Yeah I definitely recommend SLDL with feet together. But about shoulder width for deads.

[jono]

Yeah I definitely recommend SLDL with feet together. But about shoulder width for deads.

i have my feet close for sldl but not together .. that just seems akward

[jono]

fri

DELTS

seated db press

10*15

15*10

20*6

28*7

28*5

28*4

seated db laterals

6*12

10*10

12*8

15*6

15*6, 12*4

15*6, 12*4

rear delt machine

28*10

35*8

49*6

49*6

bent over db laterals

10*10

15*8

17*6

TRIS

cg bench

40*10

50*6

60*6

80*3

80*4

1 arm rope ext

15*10

20*8

22.5*6

22.5*6

pushdowns

30*8

35*6

35*6, 25*5

skullcrushers

18*10

28*4

28*4

well ..... no spotter for cg bench again .. sucks. everything else went good. apart from skulls.. i hate them

[jono]

oh btw new pics in the pic section

[Growth]

Nice CG benching mate, sucks when you dont have a spotter aye. I have tried doing CG bench in the smith machine and it was okay, it was very awkard at first but once i got the bench into a good position it was great. Really felt it in the tris too, gave more of a pump than regular oddly enough :shock:

Id rather use a bb but smith allows you to go heavy without fear of getting pinned. You should give it a go.