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Post by rpmcmurphy on Oct 27, 2009 16:06:39 GMT -5
Pete do you follow a set program? Or train what you can, when you can?
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Post by peterako on Oct 28, 2009 2:21:54 GMT -5
Hi (sorry don't know your name so will call you...) Murph Do I train any special program? Not really. BUT I do try and be methodical. I definitely don't train what I can when I can. I usually have the workout planned weeks in advance. At the moment this planned workout is sometimes on a 'when I can' basis. But normally I'd have a set day (or fequency) for workouts. I have two long term goals: 1. Be strong 2. Stay healthy (mobile, flexible etc) (Shorter term, I'd like to get back to strength levels of 2 years ago) So, in terms of training I try and find something that works for me and stick with it as long as it is still working for me. The current series of training is fairly structured (you'll see that I've been doing a pyramid 5x5 on Squat and Bench and straight 5x5 on Row, i.e. my main movements). As long as it's progressing I will keep with it. Bench is not, after 4 weeks, so I'm probably going to change this. An example of something that has worked for me very well in the past: Squat, work set for 10 reps. (once per week) Did this for over a year, more or less without a break, and consistently put 1kg on per week till I hit 230kg for 10....and ran out of weights (Have more weights now so...maybe...in the near future...) Squats for a set of 20 also worked well too. Have the stretch marks to prove it. I'm not sure about the 5x5 for me. I have not really got good results from it in the past but will try and stick with it for a while longer. Lifting weights is not (for me) rocket science. Lift - Heavier/faster/more = get stronger/bigger/faster etc. Sleep and Eat well. I'm past doing competitive sports. Probably more out of the chance of injury (mind more willing than the body ) than the desire. It takes a lot longer to recover from injuries than when I was younger. If I was competing then training would be geared towards that sport, rather than life in general.
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Post by peterako on Oct 30, 2009 9:35:43 GMT -5
Ok....so I mentioned last time that the whole family was sick except me and that I'm fighting something. Well....we broght the worst effected to teh doctor during the week. Swine Flu or at least some variant. I must be so OLD that I've been able (thus far) to keep it off....maybe I met it before in the last century ....or morelikely I'm so close to death already the virus felt I wasn't worth a full effort. Still feeling less than 100% and very tired today after being away yesterday in Dublin. Week 5 (Friday 30th Oct 2009) SquatWarm up sets then: 116kg x5 126 x5 136 x5 146 x5 (belt) All good depth and form. 166 x5 (belt) Questionable depth on 166, parallel at best. NO Glute/ham activation. Not sure why. Tired?? 105kg x10 Deep and good, but some right knee pain on 9 and 10 Good Mornings 90kg8 tough reps. ChinsWarm up sets then: 12 6 fine No Lunges today. Rain of Biblical proportions today Sissey Squats, body weight2 x 10 1 x5 was to be 3 x 10 but both knees cramped on set thress (muscles around knees) OW. No knee prehab today...will eat and rest for rest of day Squats were 90% quads today. Just plain old tired.... There'll be days like this. Still, decent enough workout.
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Post by peterako on Nov 2, 2009 3:42:08 GMT -5
Threw in this workout for fun. Not to intense so loosened out some sore muscles nicely Week 5 (Sunday 1st Nov 2009) Cleans3 x 6 (reps), 60kg Overhead Squats4 x 6 (reps), 30kg Much improved form and depth on this since last time I tried them Burpees3 x 10 (reps) Happy New Year!
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Post by rpmcmurphy on Nov 2, 2009 5:52:40 GMT -5
Ah Pete! You have made me a very happy man today as it seems I beat you in one exercise (and one exercise only ) Overhead Squats! (unless you can OH Squat much more than you did here... in which case, bugger).
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Post by peterako on Nov 2, 2009 7:15:27 GMT -5
;D No....My bestest OHS is 50kg x8 .... but I'm still learning and you're probably way ahead of 50kg! And....you'll beat me at everything some day if you stick with a sensible routine(s) and plan for the long term! Had found the OHS tough on my shoulders when I started them in the Summer so stopped them. (Been doing small ancillary excercises on my shoulders in the mean time to toughen them up.) But have also found OHS excellent to work on overall Squat form and core strength...hence...I may try and do one day a week like my last W/O. One day I'd like tio be able to do this: www.youtube.com/watch?v=wjuULPqI-WY&feature=PlayList&p=FE3BCE16EABA3804&playnext=1&playnext_from=PL&index=15Bodyweight x 15+
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Post by peterako on Nov 3, 2009 7:40:02 GMT -5
Lovely bright, fresh (7 C and gales ) day. Week 6 (Tuesday 3rd Nov 2009) Flat B'bell pressWarm up sets (0x15, 50kgx10, 60x4, 70x3, 81x2) then: 86kg x10 good 90 x2 good 70 x10 tough B'bell Row + Pull-upsChanged today. 90kg x 10 + 4 x 10 + 3 x 10 + 4 Good, pull-ups tough after 10 reps of row! OHP, standing40kg x 8 40 x 8 35 x 8 L-Fly, standing11kg x 3 sets x 10 reps Bent over lat raises forward3 x 10 x 5kg (plate in each hand) Overall, good W/O.
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Post by rpmcmurphy on Nov 3, 2009 16:27:53 GMT -5
Haha, 7C and Gales... It was around 30-35 here yesterday and bright as bright can be. I had to dig outside all day, huzzah! Good to know someone else has to deal with crap weather . I'm curious about your Bench Press reps Pete, why do you do 10x86kg but then 2x90kg? Surely you could do more if you had to? The Row/Pullup combination is nasty as well, I'm thinking you'd get quite a crazy pump in your lats, forearms and biceps?
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Post by peterako on Nov 4, 2009 3:47:49 GMT -5
I'm curious about your Bench Press reps Pete, why do you do 10x86kg but then 2x90kg? Surely you could do more if you had to? The Row/Pullup combination is nasty as well, I'm thinking you'd get quite a crazy pump in your lats, forearms and biceps? Yep, baffles me too. But then I'm doing the 90kg pretty quickly after the 10 rep set. (So...I guess I could do more with 90+ if I had this as my toughest set.) I found a big difference between the 10 rep row + pull-ups and the 5 rep rows + pull ups. With the 10 rep ones I just ran out of steam/overall abilty to pull myself up! With the 5 rep rows it was grip. I go straight from rows to pull-ups (no rest between exercises and my chin-up bar....a rake handle tied to the rafters is 1 metre from my rows ) I call pull-ups the ones where your palms face away from the body. I don't mind the cold as long as it's reasonably dry. It's when it's damp too it's a killer. I remember some Swedish friends complaining that it was too cold here one winter. They had come from -15C in Stockholm to -1C here
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Post by peterako on Nov 6, 2009 8:38:48 GMT -5
Woke up with a slight head cold. May need to reduce training volume so I can recover from all the little niggles. Planned to take this workout as it comes. (Do what I can, and not be stupid ) Week 6 (actually really week 7 ) (Friday 6th Nov 2009) SkwatWarm-up sets then: 116kg x5 126 x5 136 x5 146 x5 (belt) All felt really EASY, and great form, control and depth. 170 x3 (belt) EASY. As above. Had 2 more reps. Milestone 110 x5 Deep. Twinge on rep 6 and 7 on lower/mid spine muscles (Concentration....loss of form) Good morningsLeft out. Twinge in spin on first rep. ChinsWarm-up sets then: 12 7 Good. Lunges up Drive30kg x 24 steps. Good. Knee Prehab with 11kg Turned out to be a great W/O. Much more hip/glute/ham involvement in Squats All felt easy. First time with 8 plates (I have a 10kg bar) since Aug 2008. (My training log from then has 170 x 10, raw but low bar) It's taken nearly 18 months of patience to get here. Hopefully I continue A repeated thanks for SquatRX and the insipration it and all here have given me!
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Post by Boris on Nov 6, 2009 12:10:37 GMT -5
Thank you Peter.
Don't ignore the twinges, okay? Sometimes they're nothing, but sometimes they're something and they'll become bigger somethings if you ignore them.
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Post by peterako on Nov 7, 2009 3:54:35 GMT -5
Don't ignore the twinges, okay? Sometimes they're nothing, but sometimes they're something and they'll become bigger somethings if you ignore them. I 100% agree. The part you hopefully learn with experience is what to ignore and what not to. It's no use lifting through pain if it puts you out for weeks
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Post by peterako on Nov 11, 2009 9:28:11 GMT -5
Had planned to take it easy this week....nevertheless... The 'curse of Boris' hath strucketh (only joking ) Tiling all day Sat and Sun (9am - 7pm) so exhausted by Monday...and finally gave into the bug I've been fighting. Thankfully it didn't hit hard! Rest/easy week (Wednesday 11th Nov 2009) Cleans6 x 50kg 6 x 60 6 x 70 OHS6 x 30kg 6 x 40 6 x 40 6 x 50 Burpees3 x 10 reps Very close grip chins(Hands over bar and interlaced/locked together) 3 x 6 reps That's it till next week Maybe a cycle of run or two in between.
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Post by rpmcmurphy on Nov 11, 2009 13:27:59 GMT -5
Bloody hell, must like your tiling mate. Renovating the home? Good to hear the cold is getting out of your system.
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Post by peterako on Nov 12, 2009 12:05:56 GMT -5
;D I don't MIND tiling. The wife had a project lined up for me on the weekend. Tile the Utility part of the house....missed ALL the Rugby over the weekend as well as my Sunday Weights Begining to really like Overhead Squat. OHS is very new to me and at present lags my other Squats....probably showing serious muscle and core strength imbalances. May set some OHS goals soon Went for a 2 mile (3k) jog today...in (you guessed it ) torrential rain and gales. RIVERS running down the road.... First jogging in over a year (I prefer cycling....easier on the joints). Our dog decided to come along with me and I spent most of the time trying to keep him out of trouble! He was terrified of me by the time we eventually got back. Remembered how boring I find jogging.....but may try and do this once a week anyway.
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