|
On April 28 2012 18:56 Osmoses wrote:
Went to the golf-range today. Had to stop after 200 balls because my hands have become as those of a slender maiden and I got huge blisters. Turns out the callouses from lifting don't really transfer well to the way you hold a golf-club.
Pumice stone yo
|
Deadlift: 150kgx1x15
BP: 102.5x2, 107.5x2, 112.5x2, 117.5x2, 122.5x1
Close Grip BP: 60x5, 65x5, 70x5,75x5, 70x5, 65x5, 60x5
BB Finger curls: 50kgx5x3, fail 4th rep of 4th set
DB Wrist Extensions: 5kgx5x3 LOL
Ok given its friday I tought I could get away with some extra work to plug my leaks, and its painfully obvious how weak my grip is lol. My triceps on the other hand are stronger than I expected, cause those benches were very easy but didn't wanna hurt myself or smth doing more stuff for the first time. Srsly, my finger rolls and wrist extensions are pathetic.
Aside from benching/deadlifting every day, I'll do tricep/grip training monday/friday, curls tuesday/thursday, and BB rows (no bench day) on wednesday. Hopefully that brings my grip up enough and my arms grow a bit to help my bench.
|
On April 29 2012 00:12 GoTuNk! wrote:
Deadlift: 150kgx1x15
BP: 102.5x2, 107.5x2, 112.5x2, 117.5x2, 122.5x1
Close Grip BP: 60x5, 65x5, 70x5,75x5, 70x5, 65x5, 60x5
BB Finger curls: 50kgx5x3, fail 4th rep of 4th set
BB Wrist Extensions: 5kgx5x3 LOL
Ok given its friday I tought I could get away with some extra work to plug my leaks, and its painfully obvious how weak my grip is lol. My triceps on the other hand are stronger than I expected, cause those benches were very easy but didn't wanna hurt myself or smth doing more stuff for the first time. Srsly, my finger rolls and wrist extensions are pathetic.
Aside from benching/deadlifting every day, I'll do tricep/grip training monday/friday, curls tuesday/thursday, and BB rows (no bench day) on wednesday. Hopefully that brings my grip up enough and my arms grow a bit to help my bench.
They have 5kg BB? O.o Wrist extensions are an odd exercise, it's easy, it's easy and then all of the sudden you can't lift the stupid weight anymore. Either way, 5 reps seems very little for wrist extensions, I've been doing them for a while and right now I'm up to 50lbx8 - when I do it, it looks pathetic, but it's seriously a tough exercise.
|
On April 29 2012 00:29 FiWiFaKi wrote:Show nested quote +On April 29 2012 00:12 GoTuNk! wrote:
Deadlift: 150kgx1x15
BP: 102.5x2, 107.5x2, 112.5x2, 117.5x2, 122.5x1
Close Grip BP: 60x5, 65x5, 70x5,75x5, 70x5, 65x5, 60x5
BB Finger curls: 50kgx5x3, fail 4th rep of 4th set
BB Wrist Extensions: 5kgx5x3 LOL
Ok given its friday I tought I could get away with some extra work to plug my leaks, and its painfully obvious how weak my grip is lol. My triceps on the other hand are stronger than I expected, cause those benches were very easy but didn't wanna hurt myself or smth doing more stuff for the first time. Srsly, my finger rolls and wrist extensions are pathetic.
Aside from benching/deadlifting every day, I'll do tricep/grip training monday/friday, curls tuesday/thursday, and BB rows (no bench day) on wednesday. Hopefully that brings my grip up enough and my arms grow a bit to help my bench. They have 5kg BB? O.o Wrist extensions are an odd exercise, it's easy, it's easy and then all of the sudden you can't lift the stupid weight anymore. Either way, 5 reps seems very little for wrist extensions, I've been doing them for a while and right now I'm up to 50lbx8 - when I do it, it looks pathetic, but it's seriously a tough exercise.
Edit: DB 
how on earth can you do that with 50 pounds, that seems as far as a 300kg deadlift as of now -,-
|
|
|
On April 29 2012 00:35 GoTuNk! wrote:Show nested quote +On April 29 2012 00:29 FiWiFaKi wrote:On April 29 2012 00:12 GoTuNk! wrote:
Deadlift: 150kgx1x15
BP: 102.5x2, 107.5x2, 112.5x2, 117.5x2, 122.5x1
Close Grip BP: 60x5, 65x5, 70x5,75x5, 70x5, 65x5, 60x5
BB Finger curls: 50kgx5x3, fail 4th rep of 4th set
BB Wrist Extensions: 5kgx5x3 LOL
Ok given its friday I tought I could get away with some extra work to plug my leaks, and its painfully obvious how weak my grip is lol. My triceps on the other hand are stronger than I expected, cause those benches were very easy but didn't wanna hurt myself or smth doing more stuff for the first time. Srsly, my finger rolls and wrist extensions are pathetic.
Aside from benching/deadlifting every day, I'll do tricep/grip training monday/friday, curls tuesday/thursday, and BB rows (no bench day) on wednesday. Hopefully that brings my grip up enough and my arms grow a bit to help my bench. They have 5kg BB? O.o Wrist extensions are an odd exercise, it's easy, it's easy and then all of the sudden you can't lift the stupid weight anymore. Either way, 5 reps seems very little for wrist extensions, I've been doing them for a while and right now I'm up to 50lbx8 - when I do it, it looks pathetic, but it's seriously a tough exercise. Edit: DB how on earth can you do that with 50 pounds, that seems as far as a 300kg deadlift as of now -,-
Honestly it's just a muscle that compound exercises don't really train. Bench press, deadlift, sitting ODP, press... All those get the other side of your forearm, so your forearms might get wide, but you wont have that other side developed nearly as well.
I know you don't really do biceps, but when you do lighter sets or warm-up sets of bicep curls, try reversing the grip and rolling them up on top of the lift, you can do them for triceps too etc, good warm-up for the muscles, and good exercise for the forearms.
And it's a 50lb BB so that's really only like 11kg per arm, not that large of a difference haha.
|
Quick question, do your gyms have weights in kilogram?
I see almost everyone using kilograms, and while I prefer kilos to pounds by a fair margin, all the weights at my gym are in pounds. And I was looking online to buy weights, and almost everything there is in pounds too... It just makes using pounds a lot easier in the gym (not to mention higher numbers ;p)
So do you guys actually have weights that measure in kg or do you convert? Because I see lots of people converting, like people doing a 111kg squat... Obviously their weights read 245lb and they just used a conversion factor to get kilos.
|
Maybe because in competitive lifting it's in kg I think? I just do it because everyone else is
Spent about 45 minutes just working the hang clean and power clean technique. Huge improvement, start of a foundation at least.
|
Today's workout:
squat: set of four with 93kg, set of four with 100kg, 5x4 115kg
Press 3x5 with 50kg. super strict. Haven't done this in a long time, it was hard.
Curlz with 19kg dumbbells
|
Hey I was looking to expand out of SS, not necessarily immediately, for something that gives some shape. But this is the link i found: http://www.bodybuilding.com/fun/matt88.htm
Seems slightly wack to me. Too many exercises, too many reps. Can I get someone more qualified to weigh in on this as a bodybuilding exercise?
|
On April 29 2012 05:11 FiWiFaKi wrote:
Quick question, do your gyms have weights in kilogram?
I see almost everyone using kilograms, and while I prefer kilos to pounds by a fair margin, all the weights at my gym are in pounds. And I was looking online to buy weights, and almost everything there is in pounds too... It just makes using pounds a lot easier in the gym (not to mention higher numbers ;p)
So do you guys actually have weights that measure in kg or do you convert? Because I see lots of people converting, like people doing a 111kg squat... Obviously their weights read 245lb and they just used a conversion factor to get kilos.
If you look into doing Oly lifting, or getting oly plates, those are typically marked in kilos.
Two of the weightrooms I use on campus have weights marked in pounds, and one of them is marked in Kilos, so it's important for me to know my weights in either one. I typically just convert.
|
cant WAIT TO work ot tomororw so drunk cant believe i can write
|
On April 29 2012 10:46 Autofire2 wrote:Hey I was looking to expand out of SS, not necessarily immediately, for something that gives some shape. But this is the link i found: http://www.bodybuilding.com/fun/matt88.htmSeems slightly wack to me. Too many exercises, too many reps. Can I get someone more qualified to weigh in on this as a bodybuilding exercise?
Upper/Lower is a solid way to split, if you think you're up for it. Sure, with that many exercises your poundage is going to take a hit on each lift, but if BB is your goal, that's supposed to be the "right" way to go about it. Also note that each exercise listed there is only 2 sets. I don't agree with the way he has the exercises laid out (the order of them) because there doesn't seem to be much structure to it, but there's nothing that's outright "wrong".
I've used a push/pull split before to great effect, I like it better than upper/lower because it gives the muscle groups a little more rest. I would never want to do my bench, OHP, Chins AND rows on one day, nor my squats, deads, leg press and cleans on one day.
|
On April 29 2012 10:46 Autofire2 wrote:Hey I was looking to expand out of SS, not necessarily immediately, for something that gives some shape. But this is the link i found: http://www.bodybuilding.com/fun/matt88.htmSeems slightly wack to me. Too many exercises, too many reps. Can I get someone more qualified to weigh in on this as a bodybuilding exercise?
Phyre already answered your question, but here are some other routines you can look in to and decide. I take it you have some time before you switch, so plenty of time to think of these.
Wannabebig offers a few bodybuilding routines.
I've done Baby Got Back, a push/pull split. Coming from SS, I would definitely cut back on the volume at first and build up [ex: knock off a set or two of the x5s, and keep the high rep work to another set or two. After some time, add in a set.] You have to work your volume up, or you'll get destroyed like I did.
Lyle Mcdonald's Generic Bulking Routine
Also, here is a pdf of a bunch of Q&As he personally answered: Q&A list
Finally, I'd check out Dave Tate's 5/3/1 periodization bible. You can enter your maxes and find it out over at STRSTD
I'm not into bodybuilding anymore, and I've only done the first routine. But I would trust Lyle Mcdonald, and I'm on a powerlifting 5/3/1 and I love it. So there ya go, some more options for ya, figured I'd give ya a pretty wide range of stuff :D
One other tip I can give you is to work up to the volume.
|
Clean jerk doubles suck. Hard.
|
Still semidrunk from yesterday, decafprincible gogogo
Gonna PR on my squat and OHP today, I can feel it coming
edit: Felt fucking good, today, im cutting, drinking, sleeping horribly and PR'ing
Squat: 107kg 5-5-5 (PR)
OHP: 59kg 5-5-5 (PR YES BROKE PLATEAU FOR MONTHS)
finished up with killing my hams with Romanian deadlifts and hang clean pulls.
|
On April 29 2012 21:32 KOVU wrote:
Still semidrunk from yesterday, decafprincible gogogo
Gonna PR on my squat and OHP today, I can feel it coming
edit: Felt fucking good, today, im cutting, drinking, sleeping horribly and PR'ing
Squat: 107kg 5-5-5 (PR)
OHP: 59kg 5-5-5 (PR YES BROKE PLATEAU FOR MONTHS)
finished up with killing my hams with Romanian deadlifts and hang clean pulls.
Nice job man!! OHP can be such a bitch. Such slow progression.
|
Made a PR on squat today 86 kg for 5-5-5, been adding 2.5 kg to my squat evertime I squat for 1½ week now, gotta love SS, I also did DL for 5 x 100 kg but I am disappointed with the form
|
Thanks for the input, Phyre and Catch! I'll take a closer look at it. After the beautiful simplicity of SS it just seemed way to much to me at first glance. Cheers
|
On April 29 2012 05:11 FiWiFaKi wrote:
Quick question, do your gyms have weights in kilogram?
I see almost everyone using kilograms, and while I prefer kilos to pounds by a fair margin, all the weights at my gym are in pounds. And I was looking online to buy weights, and almost everything there is in pounds too... It just makes using pounds a lot easier in the gym (not to mention higher numbers ;p)
So do you guys actually have weights that measure in kg or do you convert? Because I see lots of people converting, like people doing a 111kg squat... Obviously their weights read 245lb and they just used a conversion factor to get kilos.
The plates in my gym have both marked on them. So a 20 kg plate also has 45lb written on it. It's not exact though. I think the 10kg has 20lbs and the 15kg has 35lbs. So I'm not really too sure which marking is closer to the correct weight of the plate. The smallest plates in my gym are 1.25kg, so the smallest weight adjustment is 2.5kg.
|
|
|
|
|
|
EPT
