half human/half machine - downloading training data...

[HarryB]

Confidence and patience. Biggest part is mental I think.

I do triples instead of 5 reps but same principle while warming up.

Good tips!

[hhhh1]

cheers man, good article, appreciate it. will try a few of the things you said on sunday when i next do benching.

dont think i really want to do full-on strength type training just yet because i like doing quite a few sets in the 5-7 rep range for bench. 140 is the most i have benched (only 1 rep, but pretty easy) hence needing to improve bench.

for flat bench im currently doing something like:

100x10

120x7

130x3

140x1

120x6

120x6

120x5

will try

100x5

120x5

130x3

130x3

130x3 (if i can still even get 3)

120x as many as possible

120x as many as possible

(guessing these last 2 sets are bad idea, but will probably do it anyway)

think that would be an improvement compared to what i first posted in terms of trying to improve strength?

also i do incline db press. any good, or do you think i should be doing bb incline instead?

[icecream]

Good job on the comp

[Android]

cheers man, good article, appreciate it. will try a few of the things you said on sunday when i next do benching.

dont think i really want to do full-on strength type training just yet because i like doing quite a few sets in the 5-7 rep range for bench. 140 is the most i have benched (only 1 rep, but pretty easy) hence needing to improve bench.

for flat bench im currently doing something like:

100x10

120x7

130x3

140x1

120x6

120x6

120x5

will try

100x5

120x5

130x3

130x3

130x3 (if i can still even get 3)

120x as many as possible

120x as many as possible

(guessing these last 2 sets are bad idea, but will probably do it anyway)

think that would be an improvement compared to what i first posted in terms of trying to improve strength?

also i do incline db press. any good, or do you think i should be doing bb incline instead?

The first way looks like 5/3/1 where you hit a max then do sets at 60-70% or whatever...which must work alright cos Wnedler is used around the world.

Your 2nd way...for some reason, and it might just be me...but if I start on 2pps it feels heavier than if I do 1pps, then 2pps. I've tried the PL way that says just start warming up on 50% and you're fine...err I'm not fine.

You're starting on 70% max...I would find that very heavy! For whatever reason a warm-up through the weights makes the top weight feel lighter...mental or not, dunno :-)

I'd try:

bar 5 reps

60kg 5 reps

100kg 5 reps

120kg 3 reps

optional (130kg 2 reps)

140kg 2 reps

Incline dumbbells...I grew up on these for bodybuilding and shunned barbell for 10 years, srs. When I went for strength in PL I went for barbell and shunned dumbbells.

You want a strong bench with a bar....then bench with a bar.

You wanna build large complete pectoral muscles for bodybuilding, use dumbbells.

Hope that helps, when I post vids of me deadlifting feel free to help me out now :-)

Good job on the comp

thanks!

[hhhh1]

cheers. very helpful will let you know how I get on.

lol dont think id really be in a position to give you deadlifting advice, but keen to see some vids of heavy deads.

(btw i will be trying 250 dead tomorrow too)

[HarryB]

With deadlifts I usually just set myself then ummm lift it! Or not. My 2c and worth exactly 2c.

[Android]

With deadlifts I usually just set myself then ummm lift it! Or not. My 2c and worth exactly 2c.

cant fault that technique at all...there is none!

why u so jovial sounds like u have too much carbs for someone prep'ng for a show :-)

[Android]

Did Chest tonight.

Started on bench press and did 1pps, 2pps, 3pps, 4pps for 2 sets just 1 rep each. 180kg was hard work and my biceps were starting to feel it, with no spotter I just racked after each one. Then back to 3pps and did 2 sets of 6 reps nice and steady.

Met Viking Power and FINALLY C(K)athy Millen too! She helped me actually it was a little embarrassing. I had taken off a plate after the 4pps lifts and then got side-tracked. Saw her looking at me oddly, then was about to lay down and she pointed out that I still had 4 plates on one side. LOL the jokes started coming out about what if I hadn't noticed it and lifted cleanly :-)

Was a nice introduction to meeting her and VP, awesome!

Then I went and sat on a seated bench machine and down to the stack and repped out a few sets of 6-8 reps until Arms were too sore.

Finished with some cable pushdowns, the stack of course and a v-bar. 4-5 sets of 15 reps mostly from memory.

I gotta work out the best time to do biceps. Got to make them used to the bench weight so have to revert to heavy curling on days that I don't have Chest or Back.

Plan on going along to the NABBA show and watch Mark S. Spoke to his flatmate who I train with sometimes and Mark is a shredded 85kg and balanced physique rather than huge. Heard he's not going to peak for this show but next one in a week or so...apparently. Anyway be good to see him on stage

[HarryB]

I am the king of no technique! And yes loads of carbs. Don't start to diet until monday week. 16 weeks to wgtn so hopefully enough time to get to 77 kilos for classic mens! Or alternately enough time to get down to the 97 or 98 kilos which will see me in good enough shape to not embarrass myself onstage!

[HarryB]

Oh and just re heavy bicep training. What I am finding works for me with my current heavy lifting regimin is to only do one heavy bicep movement after chest followed by one or two lighter higher rep more pure bodybuilding type exercises. Eg I might do heavy db curls working up to just one or two max heavy sets then follow that with a bunch of cable stuff, different angles but isolating around the joint. May or may not help... Just saying what I do.

[Viking Power]

Good to meet ya and chat brother sorry couldn't stay around a little longer was starting to get hunrgy, you are a big guy no doubt impressive, keep smashing mate see you again soon. 8)

[Android]

Oh and just re heavy bicep training. What I am finding works for me with my current heavy lifting regimin is to only do one heavy bicep movement after chest followed by one or two lighter higher rep more pure bodybuilding type exercises. Eg I might do heavy db curls working up to just one or two max heavy sets then follow that with a bunch of cable stuff, different angles but isolating around the joint. May or may not help... Just saying what I do.

No that's helpful mate, I reckon a decent heavy exercise is all I need. Heavy barbell rows will already work them anyway. And I love cable curls with different angles so that's got my vote cheers

Good to meet ya and chat brother sorry couldn't stay around a little longer was starting to get hunrgy, you are a big guy no doubt impressive, keep smashing mate see you again soon. 8)

Same good to meet you to, September CBC here I come!

[Android]

Back workout session this morning, deadlifts and hyper extensions.

Worked on driving up the weight and slowly lowering it. What Danny said about using a 1030 cadence was in my mind.

1pps, 2pps, 3pps, 4pps all for 5 reps. Worked up to 5pps and just did single, rested, another single, rested, another single. Not feeling as strong as I did at the comp after doing Squats, Bench and Deadlift this week...but I kinda peaked for that and now with cardio in the AM am losing strength (i.e fat and stored carbs).

No problem though, just gives me time to focus on technique and I'm still training too heavy. 220kg is 88% max lift, even 200kg is 80% so I gotta drop weight and start doing more reps for strength.

Hyper extensions I just did body weight and 4 sets of 15-20 each time. Was a good feeling and an exercise I use to shun but for PL goals it's back again.

Off to the NABBA show pre-judging after a feed of roast chicken and things

[Android]

Arms today, not a big workout.

Close-grip bench (closer than usual about 4" apart) so a bit lighter. Worked up to 80kg and did 4 sets of 12-15 rep sets.

Then the e-z-bar curl for curls. Adding 5kg each side maxed out the bar at 60kg. Did 3 sets of 6 reps each, nice and strict not swinging, all the way up and down. Didn't relax at the bottom bit too heavy to do that for me.

Last was rope cable push downs at 1/2 stack, then v-bar for the stack. Lots of reps and sets....6-7 sets in the 15-20 rep range on average.

Done.

Got a one hour Thai massage this morning that focused on my Back (lower and upper) but also did Legs...so my Back hurts right now cos she was brutal. Best massage I've had in a long time and needed this.

[Android]

Today was Shoulders.

Did as heavy as I could for this workout in the 6-10 rep range. Some exercises like front raises I won't go heavy.

Smith machine seated press was first. 40kg, then 80kg, then 100kg. Did 4 good sets of 6 reps at 100kg behind the neck, then dropped back to 80kg for 2 sets of front presses. Good heavy weight for me tonight.

Next up was side raise machine. Worked down to the stack on this and did 3 sets of 6-8 reps. The stack on this machine is a good heavy weight I had to really concentrate and the weakness was in the arms not the Shoulders. This side raise machine makes you do it with arms extended, the hardest strictest form.

Then I did front raises using a cable and straight bar. 3 sets 8-10 reps nothing special here.

Then cable bent-over raises to his the rear delts, one side at a time. High reps like 12-15 reps and 3 sets on each arm.

Then did side raises with dumbbells. 15kg set, then a couple of 20kg sets, back down to 15kg for 15+ rep sets.

Shoulders responded pretty well tonight to the bodybuilding style again but I didn't go to failure or past that point as I might usually do.

[Android]

Cardio-wise.

Did 4 days cardio last week. Gave up Fri-Sun for sleeping in LOL.

Been 3 days in a row this week so far and will try for 5 days of cardio. It's just 30mins on the cross-trainer when I wake up, nothing more and heart rate is 130-135 which is borderline fatloss/cardio range according to the machine.

Diet is the same as always to keep me at 151kg.

I drink a V at work most days or go crazy and buy a muffin. I've been eating roast chickens lately too with the skin on...ooh wild!

Tuesday was supposed to be a rest day but decided to go in to c some people so did Biceps, I had done a Arms workout on Sunday but had concentrated on Triceps more than anything else.

Haven't done a nightclub-workout for a while but was good to get blood pumping through them.

Warmed up with cable curls and a flat bar.

Then seated curls with 25kg dumbbells.

Preacher curls on a machine that doesn't suit my frame. Even with a light weight it's awkward curling right up to the top...so 3/4 curls from the bottom which is fine by me.

Then some Hammer curls with 20kg and 15kg dumbbells.

Lastly concentration curls with 15kg then 10kg dumbbell...lots of sets.

Had time to do some tricep pushdowns on cable using the rope, from front and with back up agsinst the post.

A quick rep out on the dips for 15 reps, then a set of kickbacks using 15kg dumbbell.

Was planning a rest day, so today (Wed) will be that day and I won't go to the gym. Legs tomorrow

[soundsgood]

Cardio-wise.

Did 4 days cardio last week. Gave up Fri-Sun for sleeping in LOL.

Been 3 days in a row this week so far and will try for 5 days of cardio. It's just 30mins on the cross-trainer when I wake up, nothing more and heart rate is 130-135 which is borderline fatloss/cardio range according to the machine.

Diet is the same as always to keep me at 151kg.

I drink a V at work most days or go crazy and buy a muffin. I've been eating roast chickens lately too with the skin on...ooh wild!

Tuesday was supposed to be a rest day but decided to go in to c some people so did Biceps, I had done a Arms workout on Sunday but had concentrated on Triceps more than anything else.

Haven't done a nightclub-workout for a while but was good to get blood pumping through them.

Warmed up with cable curls and a flat bar.

Then seated curls with 25kg dumbbells.

Preacher curls on a machine that doesn't suit my frame. Even with a light weight it's awkward curling right up to the top...so 3/4 curls from the bottom which is fine by me.

Then some Hammer curls with 20kg and 15kg dumbbells.

Lastly concentration curls with 15kg then 10kg dumbbell...lots of sets.

Had time to do some tricep pushdowns on cable using the rope, from front and with back up agsinst the post.

A quick rep out on the dips for 15 reps, then a set of kickbacks using 15kg dumbbell.

Was planning a rest day, so today (Wed) will be that day and I won't go to the gym. Legs tomorrow

:shock: Wow, thats a solid rebound since the CBC comp bro

[I Declare War]

Must be going for Mr NZ

[Android]

Hahaha oh yeah I've taken PL VERRRRY seriously LOLZ

ok ok 115kg might be closer to the truth than 151kg! :doh:

[Android]

Craziest day in the office today....Squats.

I got errr.... crushed

Worked up the plates to 5pps and they shouldn't be that hard. To be fair though I've dropped 5kg since the comp 2 weeks ago and eating slightly smaller meals. I did a single rep and my fucking leg wrap sprung open useless things now I knw why people buy the ones you tuck inside instead of velcro LOL.

I stopped, re-wrapped and reset for another go and I prolly should have had a rest.

So 2nd rep I went down easily enough, but needed a hand getting up. The hands belonging to the person behind me didn't do anything. To be fair....he's a bodybuilder so prolly was a bit heavy for him.

Anyway the weight went forward onto my neck and still no help, so down I went with it until I was folded in half with the bar probably at the base of my skull by now and ... we reached the safety pins.

The pins were just where we found them...at knee height! So I was folded in half under that 40cm gap LOL. Had to wriggle myself out cos there was no movement possible when you're trapped in this position.

No external damage done to my head or neck, we dropped a plate and after a rest did a few reps on 4pps. Then went down to 3pps and repped out.

I felt...drained of energy and enthusiasm and lower back didn't hurt but felt weaker...so called it quits after that.

Waking up today lower back feels over-stretched (go figure) and my stomach a bit sore too. Will go get a Thai massage today and skip Back and Leg workouts for up to a week.

First experience like this, lesson learnt was safety pins maybe in but are they the right height...ohh and use a proper spotter, not a bodybuilder :roll:

(ok bit harsh on BB'ng but leaving LM and heading to BTS soon to b with PL'ers)

[karm015]

careful doing that, i did the same and sprained my back :banging:

[HarryB]

I hate useless spotters!!! Was lucky in wgtn I had Dinah there in case I got stuck... ummm not sure what she would do but she did have some kind of radio thing so she could have called someone to pry the bar off me perhaps? Ha ha ha ha ha

[Gym rat]

Same I also hate useless spotters as well

[Android]

Just an update.

Have re-evaluated my preparation and it's to continue with cardio and dropping fat.

In 2 weeks I've dropped back to 112kg from 118kg and the 118kg was 122kg 1 week before that first drop.

Will leave PL training until 8 weeks out from the CBC September comp so returning to bodybuilding style with cardio until then.

Am taking just Masteron and Prop EOD now and in a week that stops to come off cycle. Really want to drop to 105kg off cycle and be lean so that I can do a rebound up before next cycle starts.

Going from last year I was 100kg at comp then rebounded up to 110kg. Then I cam off and dropped 2kg to 108kg. From there on cycle I climbed to 122kg.

So this time I want to do something similar, not more, just similar, because 120kg seems comfortable for me.

That's the plan, c u when I get there :-)

[Android]

Arms today.

Next 2 weeks I'm staying away from Squats, SLDL, Deadlifts, bent-ovber rows...anything heavy on the lower back just to make sure it's ok after the crushing I got in the Squat rack.

This morning I did 40mins cardio.

Early afternoon workout and my pre-workout was a strong coffee, 2 scoops of Jack3d, and 1000mg Paracetamol :pfft: worked a treat got no lactic acid pain to stop me from going to failure.

Did cable curls warming up with 25 reps each arm, then 15...then on 1/3 stack in the 12-15 rep range I did 4 working sets. Biceps blew up nicely and I've got my bicep vein appearing good and strong again...I missed you :oops:

Then e-z-bar curls I warmed up with 20gk, then 40kg, then did 50kg working sets of 8 reps. I did forced reps for the 2 sets by swinging the bar up and lowering it slowly, then dropped 20kg and repped out on that for 20 more reps.

Then switched to Triceps same e-z-bar I did skull crushers with 30kg then 50kg working sets in the 12-15 rep range.

Then cable overhead extensions, quickly worked down to the stack and did 12-15 rep working sets. Triceps loved it, now my Arms were big again, man I missed that as well!

After those I turned around and did Tricep pushdowns the normal way and super-setted with cable curls hammer style to bring the biceps back to life.

All done and feeling swole today.

Post-workout was a shake and a small bowl of oats