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Rookie: Road to rippedness and first comp

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HarryB Veteran member

HarryB

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That's the ticket man, you have to take into account other factors when you are thinking about fatigue, whether it's work or family or whatever.

I have also found that as a person learns to generate more intensity their recuperative demands increase. A novice trainer can get away with a lot more volume because he doesn't yet know how to recruit as much muscle and he just simply isn't lifting as heavy.

You are at that stage where you are starting to shift some decent weights and your joints, connective tissue and nervous system need more time to recover as well as your muscles.

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tinytraps Veteran member

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Linear progression has a finite time length. Your only going to be able to add 2.5kg to each lift for so long. Also if you stick with the same exercises for a while you hit that plateau. Switch up your main exercises every 3-4 weeks to combat that.

YOur joints ligaments etc will adapt, but how can you expect them to do that if you dont give them a chance? Your always going to have hard days/weeks but youll pull a big pb out of nowhere and you start making gains again.

Oh and in reference to lifting "heavy" its a relative term. 90% of someones 1rm is still 90% wether its 100kg or 200kg.

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HarryB Veteran member

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Heavy is relative but I think in my personal experience the stronger I get the more time I need in between heavy(for me) workouts. A 1 rep max at 100k is going to put much less stress on the joints and nervous system than a 1 rep max at 200k. That's why weight training is a war against diminishing returns.

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Rookie Senior member

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Happy days with new PB's :D

Intensity: 4.5- Very good intensity, heavy tbars screwed me hard. Being exhausted early on sort of affected my form but not much, lats were very taxed from tbars and pulldowns.

Planning: 4.5- I had clear goals outlined, and just wanted to base what I do on how I felt at the time. Was feeling good so decided to add .5pl to the tbar.

Nutrition was on point (had more carbs than usual pre w.o) and had more water. Made a huge difference!

Execution: 4.5- Heaviest I have gone on tbars with good form, and hit a PB on both sets. DB pullovers also hit my lats hard- a new tool that'll be staying for as long as it works

Back:

tbars:

3plx10, 3plx10, 4.5x5 PB, 4.5x5 PB Awesome top sets, full stretch and big squeeze on the back, not much swing which was good! Lats felt nice and pumped/worked

FPD:

75x10, 75x10, 80x8, 80x8, 85x5, 85x5- Good stretch and contracting of the lats

Seated Row: 75x10, 75x10, 80x8, 80x8, 85x5, 85x5- lats were so fucked by this time, very very pumped and was doing best to not use arms

DB pullovers: 17.5x10, 22.5x10, 25x10 PB, 27.5 PB Farken love these :D Awesome stretch and good contractions all through the lats esp lower lats. These will def stay in till further notice

Notes: My strength was def affected positively by eating more pre w.o and keep fluids up, will be interesting to see how I go on 4x a week as of Mon. Might change up to BB rows if tbars stop going up

Every small thing I learn relating to lifting technique helps the feel (contraction) greatly!!

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HarryB Veteran member

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It might be the change of bar positioning that's giving you the headaches. Just do what the other gym folk do and wrap one of those foam things aroung the bar where it sits on your traps ha ha ha ha ha

Good to see your weights are still climbing and things are moving forward!

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Rookie Senior member

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do what the other gym folk do and wrap one of those foam things aroung the bar where it sits on your traps ha ha ha ha ha

:shock:

Haha not sure if you're being serious mate lol. I've seen how it affects neck positioning badly, will just play around with positioning this Sat when I train quads.

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HarryB Veteran member

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Definitely not being serious ha ha ha ha just thought I would throw it in there to throw all the hard men on the forum into an anti padding frenzy, imagine my disappointment.

I read an amusing q&a with Victor Martinez in which a guy asked him how he dealt with the DOMS from leg training, did he get used to it or what? Victor told him he just hardened up and handled it!

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Rookie Senior member

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Definitely not being serious ha ha ha ha just thought I would throw it in there to throw all the hard men on the forum into an anti padding frenzy, imagine my disappointment.

I read an amusing q&a with Victor Martinez in which a guy asked him how he dealt with the DOMS from leg training, did he get used to it or what? Victor told him he just hardened up and handled it!

Hahaha bro I've had a lot more heavy weight on my back than 100kgs, know what you mean re Victor but this is more than just a hardening up issue cuz.

Just affects training and don't like things like that getting in the way ya know

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Rookie Senior member

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yeah there sure are but I think we shouldn't forget the basis is hard work and good genetics! Speaking as someone who's recovery has been enhanced lol... I was and am still always disappointed when I am not sore after training.

Of course mate, I'm not one of those people who say gear is like a magic bullet. Pro's work way harder than the average gym rats etc and yeah most of these guys were freaks to begin with and became freakier when they're enchanced. You're strong bro and by what I could see in your pics you've done well- def doing something right!

I'm the same, get pissed when I'm not sore- I percieve it as if I haven't worked hard enough, but I can say my pecs and lats are sore as now! :shock:

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Rookie Senior member

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Fark today was a head f*ck and a half :?

Intensity: 3.5- after the incident on the box squats it screwed me up mentally but kept working hardish, not as hard as usual though.

Planning: 3.5- Nutrition was on point, goals were outlined.

Execution: 3- Didnt do what I aimed to do, head f*ck and half to say the least, I am my own worst critic!

Pchain:

box squats:

60x5, 80x5, 100x5, 140x3, 160x1, 185xmiss- as I went down to sit on the box and prepared to come back up the bar rolled off my back and almost took my left arm/shoulder with it :shock: :oops: was very dangerous to say the least, using a straight bar feels weird, not having a spotter etc too but damn something wasnt right, I found the good thing about the GC bar is that ot brings you forward and easier to squat with compared to the straight bar.

Will consider using a diff exercise after this incident, worst nightmare much.

RDL: 60x10, 110x10, 120x10, 125x8 PB- These felt good, arched the back and pushed my arse out, felt the big stretch in the hammys

Speed deadlifts:

150x8x1- 8 singles, very quick and blasted each rep up, felt good

Hammy curls:

67.5x10 PB, 67.5x10 PB, 72x6 PB, 72x6 PB

Whenever I miss a lift it screws my head up so so much, this was more of a technical issue than strength. Can never risk a big injury at this stage, esp since I'm only 5months into proper training

Tomorrow is shoulders

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HarryB Veteran member

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bro you have to make sure your set up is spot in every time and in fact stick with this exercise and the straight bar because that's what you use when/if you compete in pl and you don't want to let the exercise beat you! back on the bike young man, doesn't matter how many times you fall off!

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Dr Squat Senior member

Dr Squat

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bro you have to make sure your set up is spot in every time and in fact stick with this exercise and the straight bar because that's what you use when/if you compete in pl and you don't want to let the exercise beat you! back on the bike young man, doesn't matter how many times you fall off!

I agree with this. If you get smashed in a tackle in a game of league you have top get back up and carry on. Not say it's too hard and go and play rugby where they can't tackle.

Stick at it if that was your plan.

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Rookie Senior member

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bro you have to make sure your set up is spot in every time and in fact stick with this exercise and the straight bar because that's what you use when/if you compete in pl and you don't want to let the exercise beat you! back on the bike young man, doesn't matter how many times you fall off!

I agree with this. If you get smashed in a tackle in a game of league you have top get back up and carry on. Not say it's too hard and go and play rugby where they can't tackle.

Stick at it if that was your plan.

Cheers guys, just unmotivating when that kinda thing happens. Will make sure I get a spot next week, bar placement seemed to be the issue for me.

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Rookie Senior member

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If you have the same GC bar as us it has a tendency to slip (fucken shiny powdercoating). We wrap a piece of that thin rehab elastic band around it so it grips your shirt. Wouldn't used without it now.

Cheers for that Nate, using a straight bar atm since I don't have access to a GC bar (none of those sort of specialty bars are available here). I did use the GC bar at ESBB, and it barely ever slid off!!

Today was delts:

Intensity: 4.75- Damn mean session, focused more on side delts today and did Doc's 10sets method, awesome pump and burn in the side delts :shock: :nod:

Planning: 4.5- Nutrition was on point, hydration was too! Goals were outlined and knew I was gonna focus more on side delts today and use the 10sets method

Execution: 4.5- I made up for yesterday's performance, did everything well and in under 45 mins! Side delts were very pumped, switched things up for rear delts- I need to build them up lots!!

Delts:

Reverse pec deck:

30x10, 30x10, 40x8, 40x8- these were good, good tension and pump in the rear delts!!

Arny press: 17.5x10, 22.5x11 PB, 22.5x9 PB for a 2nd work set These were good, cut one warm up set out of it because I wanted to hit more reps without increasing the weight, just to feel if I'm ready to up it to 25kgs soon. Felt good and front delts were on fire

DB lat raises:

10x15, 10x15, 12.5x12, 12.5x12, 15x10 PB, 15x10 PB, 12.5x10, 12.5x8, 10x12, 10x12+random dropset of 7.5kgsx8

:shock: Fark these gave my side delts a thrashing and a half :nod:

Machine lat raises:

4x10, 5x9 PB, 5x9 PB Fark these pumped the side delts up even more :shock: quick concentric and slowish on the way down- this burned them lots

All in all was very happy with the feel and progression in reps. I felt having taken out one lighter set on each exercise made a big difference in my performance on work sets, even though it was a rep or two more than last week.

By the time I did machine lat raises I was so fucked :shock: could barely raise my elbows towards the end of the sets! Good feeling to know I thrashed them and gave it my all! 10sets method will be staying in, max set of lat raises will go up to 17.5kgs next week.

Tomorrow is arms, and will do my best to top today's session!

Like HarryB and Doc said, once you fall you get back up and keep going!

Quote of the day: "What doesnt kill you, makes you stronger"!!

Off to stretch my rotator cuffs :pfft:

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