Author Topic: Me training!  (Read 42711 times)

Wlfdg

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Re: Me training!
« Reply #15 on: September 09, 2009, 06:29:48 AM »
Grrr ate all weekend :P & feel good, ran 3km & did some broomstick deadlifts tonight.

Gunna wait until Wednesday for the next gym session & hopefully do it all balanced & 100%.
GOOD LUCK!!!!! :) Have fun!

Offline Rollin

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Re: Me training!
« Reply #16 on: September 11, 2009, 02:51:06 AM »
Was lethargic at the gym on Weds & progress stalled, whats worse have been moody lately leaning towards depression.

So it seems i have a conundrum finally had access to scales at a general GP check up & now only weigh 170Ib's. :o

I have a hopeful theory that maybe reaching a state of "overtraining" is relative to the efficiency of this diet.
EDIT: re strength gains!

Over the first three weeks.
Dips +40Ib to +70Ib
Chins +20Ib to +45Ib
Squats timid 80kg to 100kg
Deadlifts 100kg which felt relatively light at the start ended up being to failure by third/fourth week +4 reps.
E-Z bar Upright rows 77Ib to 88Ib

Eating 1.5-2kg plus in meat/fish per day now, last weekend at times 1-1.5kg in the one setting. ::)
« Last Edit: September 11, 2009, 03:01:24 AM by Rollin »


Wlfdg

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Re: Me training!
« Reply #17 on: September 11, 2009, 05:44:08 AM »
I have a hopeful theory that maybe reaching a state of "overtraining" is relative to the efficiency of this diet.
What do you mean?

Offline Rollin

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Re: Me training!
« Reply #18 on: September 11, 2009, 06:36:52 AM »
It was never normal for me to increase both weight & reps every time & than suddenly crash & burn.

Offline samjohn

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Re: Me training!
« Reply #19 on: September 11, 2009, 07:03:59 AM »
Over the first three weeks.
Dips +40Ib to +70Ib
Chins +20Ib to +45Ib
Squats timid 80kg to 100kg
Deadlifts 100kg which felt relatively light at the start ended up being to failure by third/fourth week +4 reps.
E-Z bar Upright rows 77Ib to 88Ib

Eating 1.5-2kg plus in meat/fish per day now, last weekend at times 1-1.5kg in the one setting. ::)

I've never done deadlifts before due to lower back injuries from sports, but 100kg sounds like a farkload of a lot of weight to deadlift...

ps. why do you switch from pounds to kilograms and back again? Pick a lane! :)


Wlfdg

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Re: Me training!
« Reply #20 on: September 11, 2009, 02:32:29 PM »
It was never normal for me to increase both weight & reps every time & than suddenly crash & burn.
Your workout as you have it set up is incredibly taxing to your CNS. It's not your muscles that overreach or overtrain it's the Central Nervous System.

but 100kg sounds like a farkload of a lot of weight to deadlift...

Deadlifting 100kg at a bodyweight of around 77kg is very respectable! Especially after doing squats!

Offline Rollin

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Re: Me training!
« Reply #21 on: September 13, 2009, 02:01:29 AM »
Would you say that strength increases progressively add to the intensity of workouts & thus contribute to the taxing Wlfdog?

Wlfdg

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Re: Me training!
« Reply #22 on: September 13, 2009, 06:49:49 AM »
Would you say that strength increases progressively add to the intensity of workouts & thus contribute to the taxing Wlfdog?
No as strength increases are a sign of adaptation.

I break it down as follows-
Dips fatigue you anterior delts, tris, pecs and to a lesser degree you core. All needed for stabilizing the weight on your shoulders while doing squats.

Pullups fatigue your forearms, biceps, posterior delts, traps, lats, teres major, your rotator cuff muscles and to lesser degree your erector spinae. Also muscles you need for squats and deadlifts

Squats continue the fatigue at a far greater rate of the above plus your core stabilizers and you whole lower body. Then while all of these muscles are fried you call on them to deadlift. Then "to add insult to injury" you ice the cake with upright rows.

From physiological point of view, you are trying to whip a tired horse into pulling a full cart then whip a nearly dead horse into pulling another full cart. Get where I am coming from?

That was point in this post:
Indulge my curiosity a little further if you please?
What do you think of a split like this?

Day 1;
Squat
Pull ups/chins
Incline Bench
Up right row

Day 2;
Deadlift
Dips
Military Press

 

Offline Rollin

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Re: Me training!
« Reply #23 on: September 14, 2009, 04:02:32 AM »
Yes yes thanks for that suggestion Wlfdg i understood the program structure was dodgy, but persisted as was originally intended for almost the full month.. As i said earlier the goal was improving form quickly & reducing the risk of injury so 'me'  ;) intentionally didn't plan on pushing that hard for either squats or deadlifts!
A better structured program with "light" days prob should have been in order. :P

The non plateau thing does seem like a recurring pattern though. (admittedly did not feel it so drastically outside of the gym the first/last time) ;D

Btw Wlfdg are you read up on the G.A.S theory is it relevant or been disproven as far as strength training goes?
« Last Edit: September 14, 2009, 04:05:39 AM by Rollin »

Wlfdg

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Re: Me training!
« Reply #24 on: September 14, 2009, 05:44:41 AM »
Yes yes thanks for that suggestion Wlfdg i understood the program structure was dodgy, but persisted as was originally intended for almost the full month.. As i said earlier the goal was improving form quickly & reducing the risk of injury so 'me'  ;) intentionally didn't plan on pushing that hard for either squats or deadlifts!
A better structured program with "light" days prob should have been in order. :P

The non plateau thing does seem like a recurring pattern though. (admittedly did not feel it so drastically outside of the gym the first/last time) ;D

Btw Wlfdg are you read up on the G.A.S theory is it relevant or been disproven as far as strength training goes?

My suggestion was based on the need to be 100% for squats and deadlifts to avoid injury. Any weak link in the chain could cause breakdown of form and subsequent injury. The other reason being that those are the 2 primary mass builders! Give them your all relative to your ability and they will stimulate the greatest amount of growth!

Non-Plateau?

GAS is far from dis-proven in the strength world. One of the big concerns I have is for CNS health.
Strength athletes of all kinds have had serious issues over the years. There have been powerlifters and strongman competitors who have died at very young ages!  Steroids do not protect from this. Mike Mentzer (proven or rumored) underwent serious psycho-therapy if I recall. Many people believe Arthur Jones went a bit mad as well. There have been bodybuilders who committed murder for no apparent reason. Others committed suicide. Many have suffered from serious depression! Many guys and girls I have known over the years. :(

I just went through a week of insomnia that was finally shut down by a head cold and then a sinus infection which forced me to take a few days off. It happens quite easily, especially for those of us who are obsessive. :( It is difficult to recognize the signs when you're in it. I went through a phase a long time ago where I couldn't get lean enough. I think I may have gotten as low as 3%BF but I felt obese and wouldn't let anyone measure my BF percentage.

Offline Rollin

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Re: Me training!
« Reply #25 on: September 17, 2009, 04:35:06 PM »
Maybe the big difference is now know how it is to feel great, at least i hope so. ::)

Training pattern has been thus 2-3 weeks of easy *me shrugging shoulders at* wtf  ??? type increases then one or two rep increases for one or two sessions!
Followed up by struggling to perform even 1 rep instead of say an expected 7...
Maybe 3-4 reps while feeling the need to cheat/introduce sloppy form in the last session. :P

Drastic i feel at each end of the spectrum!

P.S. Me hadn't done puke/squats for years, why is it the hardest exercises are always best! :D
« Last Edit: September 17, 2009, 04:37:27 PM by Rollin »

Offline Rollin

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Re: Me training!
« Reply #26 on: September 21, 2009, 04:51:00 AM »
Ok ill admit to feeling pretty down at times during (HD) years gone by which usually resulted procrastinating & skipping the odd meal... :-X Maybe i can attribute worrying about shit to much to it too!

This is another amateur program i will start in the next few days but this time i am hoping it will run for 3 months. (possibly a good thing ex training partner would reign in creative juices) ;D

My main long term goals now are feeling good & hopefully not becoming fragile with age, ive resisted the urge to go with pre exhaust & gone with a basic pull/push split (criticism welcome)
Am now going to hopefully adhere to 3-4 day breaks.

Workout 1 (pull)
Deadlifts
Seated cable rows
Chinups
Dumbbell pullovers

Workout 2 (push)
Squats
Incline bench press
Dumbbell laterals
Dips

Wlfdg

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Re: Me training!
« Reply #27 on: September 21, 2009, 07:19:05 AM »
gone with a basic pull/push split (criticism welcome)
Am now going to hopefully adhere to 3-4 day breaks.

Workout 1 (pull)
Deadlifts
Seated cable rows
Chinups
Dumbbell pullovers

Workout 2 (push)
Squats
Incline bench press
Dumbbell laterals
Dips
Looks great!
The only things I would change is exchange DB Laterals for High Pulls or Upright rows to incorporate more Trapezius and Posterior Deltoid involvement. I would do dips after squats, then incline DB press, since dips have a great motor unit involvement and muscle recruitment.

GOOD LUCK!

Offline Rollin

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Re: Me training!
« Reply #28 on: September 22, 2009, 02:53:22 AM »
Thanks!

I was a little uncertain about where to place dips, i figured the relatively smaller triceps might fail first & be cactus for incline DB bench press?

Thought upright rows primarily work the front delts & also traps? On that basis i placed laterals (mid) after the incline DB bench press (front).? :-\
« Last Edit: September 22, 2009, 02:55:55 AM by Rollin »

Wlfdg

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Re: Me training!
« Reply #29 on: September 22, 2009, 04:59:34 AM »
Thanks!

I was a little uncertain about where to place dips, i figured the relatively smaller triceps might fail first & be cactus for incline DB bench press?

Thought upright rows primarily work the front delts & also traps? On that basis i placed laterals (mid) after the incline DB bench press (front).? :-\
Are you doing bench dips or parallel bar dips? Parallel Bar Dips work a whole lot more than Incline bench. P Bar Dips are "the upper body squat".

Up right rows are essentially a lateral raise with bent elbows. They abduct the humerus on a lateral plane and the retract the scapula at the top of the movement. So the work in order- Sub-scapularis, (wrist flexors) lateral deltoid heads, biceps, posterior deltoid heads, upper trapezius, levator scapula- anterior delts have a minor role. I was little confused by this choice as it is a pulling movement. Why not a overhead press?