Morattigirl's Metal

[morattigirl]

Just had a glance through your journal, and I love the way you train Morattigirl, great to see. Are you training for anything specific or just girl power?

Hi tammy! Hey thanks 8) Nope not training for anything specific atm, just trying to stay fit and strong. Girl power's where it's at :wink: :grin:

[TonganTerror]

chains....do you know why/when youd be wanting to use them or were you just playing?

please be careful too mate as the progressive overload at the time feels good and is easy...it can...if applied incorrectly (as you may have here) may actually set you back through injury and fatigue. Its not for beginners..in fact quite advanced.

have a squirrel around at elites website for DE chain work and see how they use bands first then deload with chain...quite specific in its application.

just saying so you dont get wounded in battle or slip backwards

Yet advocating sheiko being suitable for her after only 8 weeks of powerlifting type training wasn't potentially damaging for her....

Personally I think using chains and progressive overload is a fine way to break through mental and physical barriers to increase your numbers and break through sticky points on the bench...

[TonganTerror]

and Im not trying to stir up the hornets nest in fact I dont even wanna discuss it but just my 2c worth............

[steak]

chains....do you know why/when youd be wanting to use them or were you just playing?

please be careful too mate as the progressive overload at the time feels good and is easy...it can...if applied incorrectly (as you may have here) may actually set you back through injury and fatigue. Its not for beginners..in fact quite advanced.

have a squirrel around at elites website for DE chain work and see how they use bands first then deload with chain...quite specific in its application.

just saying so you dont get wounded in battle or slip backwards

Yet advocating sheiko being suitable for her after only 8 weeks of powerlifting type training wasn't potentially damaging for her....

Personally I think using chains and progressive overload is a fine way to break through mental and physical barriers to increase your numbers and break through sticky points on the bench...

There are beginner sheiko programmes! you make it sound like I suggested 12 weeks of Master of Sport training :roll: That would kill her, that would kill you! :nod: - plenty of people do sheiko as the first training cycle when they first start powerlifting bro..... 29 for example....and when this issue first came up it was only a suggestion not an advocation. My point with the chains was it they are normally used in conjunction with bands (deload onto chains is typical after 3 weeks sort of thing) to provide progressive overload. The rep ranges are typically lower to eg 6-8 sets of 3 and pressed with a speed focus...Westside DE being well proven. Google that shit bro. Any real benefit from progressive overload will be experienced with structure and duration.

Chains are in fact a lot easier on the body than bands though and bands are often unsuitable for beginner lifters for this reason. If the lifter feels they have good technique and are conditioned enough to move to bands then cool..do it. Something like this would be pretty common.

Training Cycle:BANDS

Week 1 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide)

Week 2 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide)

Week 3 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide)

* On those days you feel good and the weight feel easy then add 2 sets of 5 reps at the end of the 8 dynamic speed sets with a weight ranging from 10-20% higher then weight used for the dynamic sets.

Suggested Band Tensions (based on max bench press)

100-200 Pounds – Bands not recommended

201-300 Pounds – 30-40 pounds of band tension at the top of the lift

301-400 Pounds – 40-50 pounds of band tension at the top of the lift

401-500 Pounds – 70 – 80 pounds of band tension at the top of the lift

501-600 Pounds – 70 – 80 pounds of band tension at the top of the lift

601-700 Pounds – 100-120 pounds of band tension at the top of the lift

800 Plus Pounds – 140-160 pounds of band tension at the top of the lift

* Bands should be set up so there is always tension at the bottom of the lift. The recommended band tension is based on the total band tension at the top of the bench press.

If the lifter is not ready for bands then chains can help with some technical issues with the bench press and and if looking for something new to try out that will help them bring their dynamic strength to the next level but again with the correct structure and managable duration bro....like this sort of thing....

Chain Cycle

Training Cycle:

Week 1 – 60% for 8 sets 3 reps (use three different grips: close, medium and wide)

Week 2 – 60% for 8 sets 3 reps (use three different grips: close, medium and wide)

Week 3 – 60% for 8 sets 3 reps (use three different grips: close, medium and wide)

* On those days you feel good and the weight feel easy then add 2 sets of 5 reps at the end of the 8 dynamic speed sets with a weight ranging from 10-20% higher then weight used for the dynamic sets.

Suggested Chain (based on max bench press) (chain weight is for both side combined)

100-200 Pounds – 20 pounds

201-300 Pounds – 40 pounds

301-400 Pounds – 60 pounds

401-500 Pounds – 80 pounds

501-600 Pounds – 100 pounds

601-700 Pounds – 120 pounds

800 Plus Pounds – 140 pounds

Chains should be set up with the use of a support chain with main weight chain running through the support chain with ½ of the main chain weight resting on the floor when the barbell in is the racked position.

Sorry MG for jumping round in ya post mate...hope this helps ya smash that big bench :nod:

TT - you sound uptight bro...whats buggin ya?

[TonganTerror]

Informative post steak have you used this system much?????????

I can definitely see the benefits of a structured system like this but I feel this is more for your very experienced lifter whom has reached that level where gains come very slowly, however for people like MG and myself included I feel good gains can be made by using these whether sparingly or frequently at the end of the day its just another shocking principle and techniques like this have worked well for me and others and would do the same for her!

You have to remember most of us aren't elite athletes and making gains whether in bench,squat, dead or gaining mass is relatively simple and easy at our level!!

[steak]

Informative post steak have you used this system much?????????

yes...in the last cycle (17 weeks) with great success and a 37.5kg gain on my total including a 7.5kg gain on bench( bench gains come slow huh) and in the previous cycle where I had a great deal on input (which Im more than happy to share as you see) from the best PL in this country (Tonka) and again with very good results.

Further more bro the 2 girls who I'm coaching through to the nationals this year have both used it in this current cycle and both have seen an increase in bench numbers too. All this is logged for you to see in our journals if you wish....also we are far from elite athlete level..we are classed as beginners.

Sadly bro....adding a length or 2 of chain to each end of the bar for a few sets of 6-10 as a "shocking principle" every now and then aint gonna do jack shyte...I wish it would cos then gains would come easy :grin:

Like Westside and other structured systems have shown, the correct application, percentages, overload and duration are the keys to this methods success. Doing it "now and then" doesn't allow for adaption, and from adaption to the progressive overload comes your strength gain.

I think thats how I wanted to say it :lol:and again Jess, sorry for taking up your cyber space :grin: ...I really think you could do well with proper set up and maybe a stint of PO thrown into a cycle.

[TonganTerror]

chains....do you know why/when youd be wanting to use them or were you just playing?

please be careful too mate as the progressive overload at the time feels good and is easy...it can...if applied incorrectly (as you may have here) may actually set you back through injury and fatigue. Its not for beginners..in fact quite advanced.

Further more bro the 2 girls who I'm coaching through to the nationals this year have both used it in this current cycle and both have seen an increase in bench numbers too. All this is logged for you to see in our journals if you wish....also we are far from elite athlete level..we are classed as beginners.

:roll: sounds like its ok but under your supervision only bro.

Informative post steak have you used this system much?????????

yes...in the last cycle (17 weeks) with great success and a 37.5kg gain on my total including a 7.5kg gain on bench( bench gains come slow huh)

Its a solid gain steak no taking that away from you that's for sure much BW increase over this time?

Personally I think using chains and progressive overload is a fine way to break through mental and physical barriers to increase your numbers and break through sticky points on the bench...

.I really think you could do well with proper set up and maybe a stint of PO thrown into a cycle.

pretty much all I had to say in the first place mate!!

anyhoo Im sorry for disturbing your journal also jess Ill leave this one be now,.!

[morattigirl]

Ok uh yep, cheers Steak for those figures etc. I'm keen to try anything that will help improve me bench as it seems to be the slowest gainer for me :evil:

Beni....I'll talk to you later!

Anyhow Thursday's quick Bi/Tri sesh

Cable Curl s/s Rope Pulldown

25kg x 12 / 35kg x 15

30kg x 12 / 45kg x 12

35kg x 10 / 50kg x 10

Two Arm Cable Curl (high pulley)

15kg x 15

15kg x 12

20kg x 8

BB Pullover

17.5kg x 12

20kg x 10

22.5kg x 8

Combat Class

[ThePman]

Women aren't typically going to see improvements in the BP as quickly as SQ/DL. There are differences in relative upper body strength between men and women. Same rule applies to pullups.

[morattigirl]

Women aren't typically going to see improvements in the BP as quickly as SQ/DL. There are differences in relative upper body strength between men and women. Same rule applies to pullups.

For sure! Guys when talking about training, saying add 2.5-5kg each week EACH WEEK!! Lol it's taken me months and months and months to add 2.5 to my bench. But thats ok, it's just the way it is...

Friday's sesh

Deads

20kg x 12

40kg x 8

50kg x 8

60kg x 5

70kg x 5

80kg x 3

90kg x 2

WG Lat pulldown

35kg x 12

40kg x 10

45kg x 8

CG Seated Row

35kg x 12

40kg x 10

45kg x 8

BB Row

25kg x 12

30kg x 10

35kg x 10

One Arm DB Row

12.5kg x 12

15kg x 10

Abs

[startinfromscratch]

MG,

to be totally honest, bands/chains/loading etc, whatever. Even if you do somwthing that isnt 100% 'ideal', your work ethic and commitment with your training will more than carry you through.

Just keep smashing it, worry about the technical stuff later. 8)

[steak]

yeah...kiss principle..and when you're ready to step up to the next level there's plenty of help at hand if you need it. :nod:

[morattigirl]

Cheers boys, just keep smashing it.... No probs there :grin: 8)

[frantic]

There are differences in relative upper body strength between men and women. Same rule applies to pullups.

So true, M.G are you any good at pullup's? I don't do them cause never have some one around to help me get past one!! just curios

[morattigirl]

There are differences in relative upper body strength between men and women. Same rule applies to pullups.

So true, M.G are you any good at pullup's? I don't do them cause never have some one around to help me get past one!! just curios

Pullups... tbh i've never tried to do one in fear of not even being able to get one :pfft: Chinups I can do half a doz before needing a spot but i'm sure these are alot easier than pullups from what i've been told...

[morattigirl]

Only did combat last night so wanted to throw in a few legs today...

Front Squats

20kg x 10

30kg x 10

35kg x 8

40kg x 7

50kg x 5

55kg x 3

Walking Lunges

7.5kg DB's x 36 x 3 sets :shock: Daaaaamn these don't get any easier....

Hang Clean & Press

20kg x 10

27.5kg x 6

30kg x 5

Machine Shoulder Press

35kg x 12

40kg x 10

45kg x 8

Rear Delt Cable Flies s/s BB Upright Row

10kg x 12 / 15kg x 12

10kg x 12 / 17.5kg x 12

10kg x 12 / 20kg x 10

Ab Circuit

Landmines x 20

Medicine Ball Twist x 30

Parallel Leg Raises x 12

Decline Crunch & Twist x 12

x 3 sets

Done and feeling pretty wasted :nod:

[mike27]

nice session :nod:

[PeterDolan]

Good fronts there MG. What ROM do you hit with these and have you tried any different ROM's?

[VampireChick]

Walking Lunges

7.5kg DB's x 36 x 3 sets :shock: Daaaaamn these don't get any easier....

Impressive! I only get to about 22 before I drop the weights and have a sulk :oops:

[morattigirl]

nice session :nod:

Cheers mike

Good fronts there MG. What ROM do you hit with these and have you tried any different ROM's?

Thanks PD, I was quite happy with getting those 55's today hehe vains pop out in my neck much :pfft:

ROM, I would say i'm pretty close to A2G and nah haven't tried anything different... would do you suggest?

Walking Lunges

7.5kg DB's x 36 x 3 sets :shock: Daaaaamn these don't get any easier....

Impressive! I only get to about 22 before I drop the weights and have a sulk :oops:

Ha thanks chick, lol don't worry im gasping at the end of them and my legs are screaming :nod: all in a good day's work :wink: 8)

[PeterDolan]

I tend to just go to parallel with them cause it's just a little more comfortable and feels alot less like ab work but you keep up with how you are doing them, it's working for you

[morattigirl]

Wednesday's train...

Something a lil different, went like this....

Squat x 40 fast

Bench x 40 fast

Squat x 40 (2 counts up, 2 down)

Bench x 40 (2 counts up, 2 down)

Squat x 20

Bottom Half Squat x 20

SLDL x 20

BB Row x 20

Forward Lunges with BB x 20

BB Upright Row x 20

BB Shoulder Press x 20

Backward Lunges with BB x 20

Skullcrushers x 20

Backward Lunges x 20

CG Press x 20

Standing Calf Raise Single Leg x 20 each

BB Curl x 20

Standing Calf Raise (both) x 20

BB Curl x 20 (2 x counts )

That is all.

[Ronin]

Hooo Leeee Craaaap!! You give intensity a whole new meaning Jess :clap: :clap:

[morattigirl]

Hooo Leeee Craaaap!! You give intensity a whole new meaning Jess :clap: :clap:

Cheers bruv, yep fair to say I was a wee bit toasted after that lot :nod:

Missed training yesterday due to feeling a bit under the weather, although was entirely self inflicted :pfft: anyway bit of chest today...

Bench

20kg x 12

30kg x 8

35kg x 6

40kg x 6

42.5kg x 5

Pec Dec

35kg x 12

40kg x 12

45kg x 10

50kg x 8

Decline Pressup s/s DB Flies

BW x 12 / 7.5kg x 12

BW x 15 / 7.5kg x 12

BW x 15 / 10kg x 10

Abs and then some skipping

Is now awaiting peeps for our Road Trip to Hawkes Bay :grin: 8)

[steak]

Hows the body feeling after your most awesome efforts there chick? :clap: