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Archive for April, 2014

Sunday 27th April 2014 – Back Focus Week 6

Crazy week! Moved house on Friday so gym sessions been a little sporadic last week/this weekend and have been a bit run down when I have hit the gym. This is where the log book has been a great help – Even though I didn’t feel up to it, I pushed to achieve at least the same reps as previous sessions and found that despite the tiredness I was still able to increase on some of my lifts through sheer willpower. This links back to a post I wrote a while back about intensity link here – Don’t let that little voice in your head control your training!

DB Pullover 50kg x12x10 (2 mins rest)

Weighted Chins 28kg x6 (2 mins), 24kg x6 (60s) Bodyweight x12

DB Row To Hip 35kg x15x12 (60s)

Deadlift 150kg x9

G Row 45kg x5x5 (90s) – Dropped weight back down as this is more about technique than weight

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Thursday 24th April 2014

Cable Row 85kg x10x10x10x8 (90s rest)

Shrugs (Explosive) 122.5kg x40 (24 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)

DB Shrugs (with 3s hold) 40kg x10x10 (90s rest)

Standing Calf Raise 115kg x12x10x9 (60s rest)

Leg Press Toe Press 210kg x11x10 (60s)

Seated Calf Raise 140kg x20, 160kg x9 (90s rest)


Wednesday 23rd April 2014

Bench 130kg x4, 100kg x11 (60s rest), then Incline Lever Bench 40kg x11+6 RP

EZ Curls 30kg x15x15x11x9 (30s)

Viking Press 82.5kg x8, 40kg x11 (60s)

Squat 160kg x4

Scarecrows 5kg DB’s x10x10x9 (90s)

A good session today – Same reps on Bench so threw in some Lever Bench on the end. Squat felt better today but I need to work on mobility and hips still a bit tight as I’ve been neglecting them recently so going to get back on the old foam roller 😉


Monday 21st April 2014 – Back Focus Week 5

DB Pullover 50kg x10x9 (2 mins rest)

Reverse Grip Pulldown (14) x10, (11) x12 (60s rest)

T Bar Row 60kg x8x8x8x8x8 (60s)

Deadlift 145kg x8

Lying Leg Curl (6) x11+4+3 (rest pause)

Leg Raise (captains chair) x15x15x10+5 (30s rest)

GHD sit-ups x10x10 (60s)


Saturday 19th April 2014

Cable Row 85kg x8x8x8x8 (90s rest)

Shrugs (Explosive) 122.5kg x40 (18 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x37 (2 mins)

DB Shrugs (with 3s hold) 40kg x10x8 (90s rest)

Standing Calf Raise 115kg x12x9x7 (60s rest)

Leg Press Toe Press 210kg x10x9 (60s)

Seated Calf Raise 140kg x19, 160kg x10 (90s rest)

Face Pulls (5) x60+20 RP


Friday 18th April 2014

Bench 130kg x4, 100kg x11 (60s rest)

EZ Curls 30kg x15x13x11x10 (30s)

Viking Press 80kg x9, 40kg x14 (60s), Then DB Lat Raise 10kg x10

Squat up to 160kg – Hip was very tight and pulling so called it a day and did Leg Press instead

45 Degree Leg Press 400kg x5x4 (2 mins)


Thursday 17th April 2014

DB Pullover 50kg x10x9 (2 minutes rest)

Weighted Chins 28kg x5, 2 mins rest, then 24kg x6, 60s then Bodyweight x11

Cable Row 70kg x12x12x11x9 (60s)

Deadlift 140kg x10 – Have dropped weight (again) on the deadlift to focus on technique – was getting sloppy again 😉

Didn’t do G Row today, a bit short on time, will be getting in a few extra sessions next few days so can make up for gaps this week!


Monday 14th April 2014 – Back Focus Week 4

Missed usual session at the Shack, ended up at commercial gym later in the day so just did what I could!

Press 70kg x5x5x5

Underhand Pulldowns 100kg x8, 80kg x13 (between press sets)

Squat up to 150kg – Didn’t like the rack, had to walk too far back after unracking and then the spotter/catcher bars didn’t go low enough for me, so stopped at 150kg

100 Dips x20x16x12x10x8x7x6x6x7x4x4 (30s rest)


Sunday 13th April 2014

DB Prone Row 30kg DB’s x8x8x8x8 (60s rest)

Shrugs (Explosive) 122.5kg x40 (15 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)

DB Shrugs (with 3s hold) 38kg x10x10 (90s rest)

Smith Standing Calf Raise 112.5kg x12x10x10 (60s rest)

Leg Press Toe Press 200kg x10x10 (60s)

Prone Rear Raise 10kg DB’s x15x15x13 (60s)

Dips x20x17x11x8 (30s)


Appropriate Conditioning – What Are You Getting ‘Fit’ For?

Appropriate Conditioning by Johnny Pain, originally posted in Starting Strength and Strengthvillain.com


 One of the most frequently asked questions that I receive both in the consulting end of my business and at the Starting Strength seminars, is when and how to add conditioning work to a strength training program. This is a valid question certainly, and a serious point of discussion for many. This article is designed to address the topic from my perspective, and convey my opinions on the matter.

When asked about conditioning, I typically reply with a simple question of my own: “Why do you want to do conditioning work?” This isn’t asked from a condescending, “who wants to do that sort of thing?” point of view, but rather out of a genuine interest to determine why conditioning may or may not be important in that person’s program. Answers range from the need to pass physical fitness tests at a person’s place of employment to the desire to be “well rounded” and able to take on any task that comes one’s way. The most common answer, although the one that often has to be extracted out of a somewhat uncooperative individual, is the perceived need to include conditioning work out of the erroneous belief that body composition is dependent on one’s exposure to that type of training – the irony being that diet is 99% of body composition. All of these reasons can be legitimate concerns in their own right depending on the situation. In most cases, however, a bit of education is required in order to help the inquisitor understand the best method of addressing the issue.

Before we get into the specifics, let’s take a look at the term “conditioning”. What does it mean? For our purposes we will define it as one’s ability to perform a given task. Terms like “General Physical Preparedness (GPP)” and “Work Capacity” have become buzzwords these days, particularly among people who do not compete in an activity that requires a specific conditioning adaptation. There is a widespread belief that one must train for any possible contingency, “the unknown and the unknowable.” It is my contention that becoming as strong as possible will have the most significant effect on one’s overall ability to perform a variety of tasks, and therefore represents the most intelligent use of training time for the purpose of conditioning, within certain limits.

Let’s talk about this a bit.  <— Follow link for remainder of article..

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