Author Topic: My erratic workout routine (Read 6853 times)

Wlfdg · « **Reply #15 on:** November 27, 2009, 01:18:17 PM »

WOW! 26lbs. That's burly! Nice work! Congratulations!

Love the son on the back diamonds! That's getting it done!

Tarlach · « **Reply #16 on:** December 07, 2009, 01:37:59 AM »

I scored some more steel for my barbell on Sunday

Now I have an extra 4x24lb plates and I might be ok for the rest of the year!

Just evened out the barbell, so it is 240+lb and ready for tomorrow

So the aim for tomorrow is:

Deadlifts 5x6 - 240lb+
Full body dips +18lb 5x5
Diamond pushups + 35lb 5x6
Chins +18lb 5x5

Wlfdg · « **Reply #17 on:** December 07, 2009, 05:34:58 AM »

What? No love for the big dumbbells?

No heavy dumbbell snatches? Swings? Clean and press?

Tarlach · « **Reply #18 on:** December 07, 2009, 06:25:46 AM »

Too many good exercises to do and not enough time to do them

Just been trying to keep track of my progress by doing the same routine.

You think I should mix it up and just keep track of individual exercise?

Wlfdg · « **Reply #19 on:** December 07, 2009, 07:23:53 AM »

I think one explosive movement from floor to overhead would be an essential element to add.
Since they are high skill movements do them first.

-you will really fire up EPOC

-single hand gives a great core workout

-faster concentric movements recruit more motor units/fast twitch fibers which is the muscle tissue that give you size gains

-you won't need a warm up for deadlifts

Olympic style lifts create that "rugged looking muscle density"

Tarlach · « **Reply #20 on:** December 14, 2009, 01:56:12 AM »

Deadlifts 5x5 - 270lb
Full body dips +18lb 5x6
Diamond pushups + 35lb 5x6
Chins +18lb 5x5

I've run out of grip strength for my deadlifts

(I'm finding it hard to keep the bar in my hands, but I don't want to be a blouse and use straps... )

... and I have almost run out of weight again. But at least I went up almost 70lb in less than a month

I think the first purchase next year is going to be an Olympic bar and 300+lb of steel

(I'm working my way up to snatches! I don't want to go throwing a 75+lb dumbbell without knowing what I'm doing

)

I've also started reading Body By Science where McGuff says you should do:
• no more than one workout a week
• one set
• low number of slow reps (for about 45s)
...but he also says machines are better than free weights and I don't agree with that $:-\$ .

I also read this article today, which made a lot of sense.

Wlfdg · « **Reply #21 on:** December 14, 2009, 07:11:26 AM »

"I've run out of grip strength for my deadlifts

(I'm finding it hard to keep the bar in my hands, but I don't want to be a blouse and use straps... )"

Use a hook grip. Wrap your thumb over your first finger.

"... and I have almost run out of weight again. But at least I went up almost 70lb in less than a month

"
NICE WORK!

"(I'm working my way up to snatches! I don't want to go throwing a 75+lb dumbbell without knowing what I'm doing

)"
Drop on by, I'll show you how to do them.

Start with doing cleans & push presses.

"I've also started reading Body By Science where McGuff says you should do:
• no more than one workout a week
• one set
• low number of slow reps (for about 45s)
...but he also says machines are better than free weights and I don't agree with that $:-\$ ."
All of the above sound like a crock of $#!+ to me!

I also read this article today, which made a lot of sense.

Good article. There is a lot of research to counter his glycogen reload theory. Most of what I have read say that you can only reload 60% of glycogen stores in 24hrs. which why something like complexes affects the body for up to 36hrs. There is also a lot of research baking up the relationship between insulin spike and post training protein absorption for recovery and tissue repair.

Tarlach · « **Reply #22 on:** January 14, 2010, 05:48:32 PM »

I went backwards over New years (I got a bit inebriated

and I had to learn to use the hook grip (without ruining my thumbs).

The hook grip and chalk got me back into things. I might also have to stop pushing my deadlifts or mix it up a bit to realize some better gains with the other exercises.

Deadlifts 5x5 - 285lb+
Full body dips +18lb 5x6
Diamond pushups + 35lb 5x6
Chins +18lb 5x5

Wlfdg · « **Reply #23 on:** January 14, 2010, 06:49:31 PM »

Sorry, can't help but chime in here.

I would break out those heavy dumbbells and do alternating single hand clean and press instead of deadlifts for a while.
Do dips and chinups in an A-B format.

Ditch the diamonds.

Xon · « **Reply #24 on:** January 14, 2010, 06:51:27 PM »

Have you got a kettlebell? I found heavy kettlebell swings were great for my grip...

Tarlach · « **Reply #25 on:** January 14, 2010, 09:04:59 PM »

Quote from: Xon on January 14, 2010, 06:51:27 PM

Have you got a kettlebell? I found heavy kettlebell swings were great for my grip...

I have quite a few kettlebells. I don't have problems hanging onto my 28kg one.

It's only after I got over 120kg on my deadlifts (while sweaty in summer

) that I started having grip problems.

Quote from: Wlfdg on January 14, 2010, 06:49:31 PM

I would break out those heavy dumbbells and do alternating single hand clean and press instead of deadlifts for a while.
Do dips and chinups in an A-B format.Ditch the diamonds.

So press for chest instead of diamonds? And alternating chins/dips for 5x5 each at the same 90 second interval, or cut that down if combining?

Xon · « **Reply #26 on:** January 14, 2010, 09:24:22 PM »

Quote from: Tarlach on January 14, 2010, 09:04:59 PM

I have quite a few kettlebells. I don't have problems hanging onto my 28kg one.

It's only after I got over 120kg on my deadlifts (while sweaty in summer ) that I started having grip problems.

Hah, the weather in Aus at the moment is good for sweating... Are you using gloves? If not, some good weight lifting gloves will sort out the sweat.
I've heard using alternating grip also helps with heavy deadlifts, ie one hand overhand, the other underhand grip. I didn't read the whole topic so I'm not sure if that's been mentioned or not sorry.

Wlfdg · « **Reply #27 on:** January 15, 2010, 06:33:20 AM »

Quote from: Tarlach on January 14, 2010, 09:04:59 PM

So press for chest instead of diamonds? And alternating chins/dips for 5x5 each at the same 90 second interval, or cut that down if combining?

It's an overhead press. Hits chest, shoulders and triceps.

Set of dips>rest 60sec.>chins>rest>dips>rest>chins, etc........ 5X5 is good.

jman · « **Reply #28 on:** January 18, 2010, 12:38:48 PM »

Quote from: Tarlach on May 17, 2009, 01:36:44 AM

Not many changes:

After work (almost every day)
• Take my sandbag for a walk to the park (now up over 60kg/130lb according to my crappy scales - it's darn hard to weigh).
• 20-30 squats and toe lifts (calf extensions) with the bag.

How far is that walk?

Tarlach · « **Reply #29 on:** January 18, 2010, 03:49:24 PM »

A few houses up the road, then up a small path (so not very far). I've been pretty bad with getting to the park lately and it's only been a couple of times each month. I still take my bag and do some squats when we do go though.

« **Reply #29 on:** January 18, 2010, 03:49:24 PM »

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Author Topic: My erratic workout routine (Read 6853 times)

Wlfdg

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Xon

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Tarlach

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