Morattigirl's Metal

[morattigirl]

Awesome MG. Just be vary weary about doing extra stuff or doing things heavier to start with. GMs, flies etc are used for recovery/stretching so keep them light for a flushing effect. Nice start 8)

Ok cool thanks TT

[bar-belle]

Hey MG that's 8) you started 29. I think you will like it :nod:

[teamfatboy]

:ditto: what BB said, I reckon you'll have fun with it!

[TonganTerror]

While Im stoked for you to have a clear cut template to work from im surprised with all the plers on here no one has thought this template Is more suited for a more seasoned lifter it seems very much based on building the main three compound movements which is awesome for more seasoned lifters but how long have you been doing weights PL style MG 8-9 weeks??

I would have thought there be better templates for her seems this sheiko beats up the best of you let alone a new comer to the sport???This is by no means a personal attack but an opinion I thought some of you might have considered??

[tinytraps]

While Im stoked for you to have a clear cut template to work from im surprised with all the plers on here no one has thought this template Is more suited for a more seasoned lifter it seems very much based on building the main three compound movements which is awesome for more seasoned lifters but how long have you been doing weights PL style MG 8-9 weeks??

I would have thought there be better templates for her seems this sheiko beats up the best of you let alone a new comer to the sport???This is by no means a personal attack but an opinion I thought some of you might have considered??

Dont worry twin TT i adressed this in a few lengthy pms i sent MG. Agree with you 100% with you bro there probablly was a better path to go down but that can be adressed at the end of the 4weeks 8)

[steak]

TonganT -It may or may not have been the best choice but 29 is a pretty easy template and wont beat her up..its the beginners program and she will smash it...easily. I have 4-5 lifters doing now and have put 10 or so through it now without a hitch...unless increasing your total is a problem :pfft:

We now add week 1 to it again and then a deload week for week 6 with a skills assessment at the end...everyone gains. You can run it back to back without getting beaten up and its a great bridging template between "heavier" (read intensity and volume) templates and its also a great stepping stone into the other templates.

Im a litte wary of uncoached lifters romping right in though as the volume can breed bad form and technical issues if not checked but it seems the gurl as all the coaching help right here :roll:

Rip into it Miss, stay within the template, keep the form tight, keep any assist work you do light (50-60%), use flyes, GMs and lunges as flushing/stretching work and like Whopper says keep these very light...eg: I use 8kg DBs for flyes...it aint there to build muscle

Enjoy the challenge miss :twisted:

[tinytraps]

While I agree with you on the majority of what yourve said 29 isnt probablly the best for a rank beginner. 39 would be a better place to start 921lifts compared to 981. What we have to take into account is that the russians start training with this type ofprotocol from a young age and over time build their work capacity to handle the High volume programmes. Doing some form of Powerbuilding is a good start to build a foundation of technique and muscle (you and BigJ did this quite well starting off with basic bodybuilding then to steakasize then onto sheiko) then move into the low volume templates and when gains stop move into higher volume programmes. We have to look at a bigger picture than just 4weeks 12 weeks etc but look over yearly periods and how our training should fit into that. Nothing ever went wrong starting to light/not doing enough but the opposite!

[morattigirl]

I had to decide on something TT. Yup, steak am gonna stick with this cycle as discussed with TinyT and reassess at the end of it, I've started it now so I'm not going back and i'm sure it's not gonna kill me :pfft: :pray: and it's only 4 weeks so....

As I said before I wasn't really sure what to do and had all these different programmes in my head and it was driving me nuts so I just picked one and I liked the fact that all my numbers are done for me :nod:

Am quite keen to talk more about that other programme you mentioned after this tho TinyT :nod: it sounds like it might be right up my alley.

MG... soldiering on :salute:

[Phedder]

The torture begins :pfft: Go hard MG!

[TonganTerror]

TonganT -It may or may not have been the best choice but 29 is a pretty easy template and wont beat her up..its the beginners program and she will smash it...easily. I have 4-5 lifters doing now and have put 10 or so through it now without a hitch

I thought maybe there was a few steps(programs templates) she could have taken leading up to sheiko and that the amount of lifting in total for the 3 disciplines she has done is not enough to go into something so precise, you have put ten or more lifters through the cycle and many more to come yet which is mean, Im sure you haven't put them into these formats 8weeks from ever doing a proper dead?? You have been there for guidance and technique control every step of the way you say she has plenty of coaching right here online but how can you help her form daily? Sure its not gonna kill her :pray: but after five weeks she would have dead lifted, squat and benched maybe five times the total amount she has ever done and if there are any technique flaws they will be hard to break and correct afterward thus possibly doing more harm than good???

Ill leave it there as I'm well out numbered here and unwelcome but food for thought from an outsider who does the same as you guys only without the templates(yet :grin: )

[morattigirl]

I guess in terms of technique I'm gonna have to listen to what i've been told already and try put into practise as much as possible and maybe ask Brendon (our in house powerlifter) for help during workouts? .....

[morattigirl]

Cardio today:

550 Rep Workout - 50 reps for each exercise

Backward Lunge Kickups - 25 each leg

Walking Pressup (30 on toes, dropped to knees for last 20)

Propulsion Lunges

Squat Knee - Alternate Legs

Lying Down Straight Leg Raise (back lifted) - 25 each leg

Side Leg Raises (squat in between)

One Arm Pushups (lying on side) - 25 each arm

Situps (reaching arms thru legs in air)

Diagonal Touchdown

Side Hover Raise - 25 each side

Straight Leg Pulse (back against wall) - 25 each leg

For time: 17:23 \:D/ Am stoked with this time as I've done bugger all cardio in the last couple of months & the last time I did this was 15/07 and time then was 17:57

Jumped on bike for 10 minutes while sauna heating up

[TonganTerror]

I guess in terms of technique I'm gonna have to listen to what i've been told already and try put into practise as much as possible and maybe ask Brendon (our in house powerlifter) for help during workouts? .....

Brendon is an olympic lifter not powerlifter, he only benches once a year, however yes his knowledge on certain techniques has helped me a lot also and is well worth asking advice off.....wherever he is though :shrug: he hasnt been seen for a while that boy......there are more people to ask re technique but was just making a point missy.

[ThePman]

You guys (MG and TT) are in Tauranga, right? Sportsgirl and I are going to be down there in a few weeks for a weekend. If you want (and I'm not too drunk, or hell even if I am) we can get up for a train and maybe have a chat about it.

[TonganTerror]

You guys (MG and TT) are in Tauranga, right? Sportsgirl and I are going to be down there in a few weeks for a weekend. If you want (and I'm not too drunk, or hell even if I am) we can get up for a train and maybe have a chat about it.

sounds mighty matt Ill be keen as for a train and a picking of your brain lol

[morattigirl]

You guys (MG and TT) are in Tauranga, right? Sportsgirl and I are going to be down there in a few weeks for a weekend. If you want (and I'm not too drunk, or hell even if I am) we can get up for a train and maybe have a chat about it.

Awesome Pman thats sound cool

[tinytraps]

Keep the cardio to a min MG and if you do make it short intense and only one day. Too much work too early will make things hard on yourself!

[morattigirl]

Keep the cardio to a min MG and if you do make it short intense and only one day. Too much work too early will make things hard on yourself!

Gotcha, these workouts be ok though? I can normally nail them in less than 20 mins and they are pretty intense :nod: I also love the variety of exercises aswell, keeps it interesting....

[tinytraps]

Keep the cardio to a min MG and if you do make it short intense and only one day. Too much work too early will make things hard on yourself!

Gotcha, these workouts be ok though? I can normally nail them in less than 20 mins and they are pretty intense :nod: I also love the variety of exercises aswell, keeps it interesting....

IMO these type of workouts are best, do some recovery stuff tues thurs (light cyclin', stretchin', foam rollin', some upperback rotator stuff) then saturday do some upperbody assitance or a circuit. Go by feel If you start to feel a bit fatigued cut the cardio and assistance down a notch.

[morattigirl]

Week 1 - Day 2

Deadlift to knees

55kg x 3 x 1

65 x 3 x 2

75 x 3 x 2

80 x 3 x 4

Incline Bench Press

Bar x 6 x 4

Dips

BW legs on opposite bench x 5 x 5

Deadlift from knees

60kg x 4 x 1

70 x 4 x 1

80 x 4 x 2

90 x 3 x 4 :shock: Faaaaark

Lunges

17.5kg BB x 5 x 5

Abs

Parallel straight leg raises

10 x 3

Hands sore much... f*ck YES!!!!

No cardio tomorrow as won't be here so be back into it Friday

[Big john]

good session matey :clap: , ahhh wednesdays deadlifts day, is the day i hate the most :grin:

90 x 3 x 4 :shock: Faaaaark

More chalk! :twisted:

just remember what TinyT said, if u feel like you are struggling with the weights round down 5 kgs, play it safe, and grow :clap:

[tinytraps]

use more chalk or use straps ONLY for rack deads.

Make sure you use a bar that has revolving sleeves. A solid powerbar will tear your hands up if it rolls. Not fun.

Other wise pop a HTFU pill and keep trucking along missy :grin:

[poos_n_wees]

Awesome journal MG.. Belated congrats on the comp! :clap:

[bar-belle]

Deadlift to knees

55kg x 3 x 1

65 x 3 x 2

75 x 3 x 2

80 x 3 x 4

With the deads to knees...don't know if you do this or not??...but you pull to knees pause then complete the full movement rather than just pull to knees/pause and put the bar down.

Deadlift from knees

60kg x 4 x 1

70 x 4 x 1

80 x 4 x 2

90 x 3 x 4 :shock: Faaaaark

They are good aye :nod: and yes a killer on the hands.

[morattigirl]

use more chalk or use straps ONLY for rack deads.

Make sure you use a bar that has revolving sleeves. A solid powerbar will tear your hands up if it rolls. Not fun.

Other wise pop a HTFU pill and keep trucking along missy :grin:

LOL love it! :pfft:

Deadlift to knees

55kg x 3 x 1

65 x 3 x 2

75 x 3 x 2

80 x 3 x 4

With the deads to knees...don't know if you do this or not??...but you pull to knees pause then complete the full movement rather than just pull to knees/pause and put the bar down.

Deadlift from knees

60kg x 4 x 1

70 x 4 x 1

80 x 4 x 2

90 x 3 x 4 :shock: Faaaaark

They are good aye :nod: and yes a killer on the hands.

Yup BB did the pause at the knees and HOLY yeah had a bit of the ole leg shakey shakey going on :pfft: