Where Strength and Size are the only goals

Posts tagged “dips

Saturday 27th September – Friday 3rd October

6 Weeks to the Worlds

Week 3 – 531 week

Deadlift up to 160kg x5, then singles 187.5kg and 210kg (questionable form!) – Followed up with Lever Deadlifts, Ab Wheel and chins

Bench up to 115kg x7, then singles 120kg and 137.5kg (fail) – then equipped for 160kg – Then Close Grip Bench, Chins & Face Pulls

Squat up to 160kg x6, then singles at 170kg, 180kg and 190kg (fail) – Then Front Squats & Pause Squats

Dead Bench up to 110kg x7, then single at 130kg – Followed by Pendlay Rows, weighted Dips, Cable Reverse Flye, Pulldowns & Chins

Finished the week with a session with the Pembrokeshire Powerlifters and an equipped Squat & Bench session – Squats up to 210kg on the box, but couldn’t stop sitting on it so coach took it away and then I got a 220kg ๐Ÿ™‚ – Bench up to 165kg, Also tried a few different shirts to see if it made a difference. Definitely prefer the Titan Katana, the Super Katana just didn’t feel right!

Changing up training a little, I’m not going to take a deload week as only got a few weeks of training left and will be taking a week off before the meet. Going to go back to 3’s again as per week 1

Vids:

Deadlift 210kg

Bench 160kg

Dead Bench 110kg x7

Dead Bench 130kg

Pause Squat 125kg x5


Saturday 20th September – Friday 26th September 2014

7 Weeks to the Worldโ€™s

Week 2 โ€“ 5โ€™s week

Deadlift โ€“ worked up to 152.5kg. Assistance was some Good Mornings, Ab sling knee raises, DB Rows and pulldowns

Bench โ€“ Up to 105kg, then Close-Grip Bench, Pause Bench, DB Bench, Chin-ups, Face pulls and pushdowns

Squat โ€“ Up to 142.5kg, then Front Squats, Pause Squats, Leg Press and Captains Chair Knee Raises

Bench/Board Press โ€“ Machine Lever Bench, Pendlay Rows, Dips, Curls and Rear Raises

Not a bad weeks training, as per Wendlerโ€™s method pushed last set of all 5โ€™s for max reps. Next week is 531 week and Iโ€™m hoping to push on the heavy singles for some PRโ€™s.


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)


Saturday 16th November 2013

DB Seated Shoulder Press 26kg x10x9, 24kg x7, 20kg x10x9 (90secs between sets)

Smith Behind Neck Press (seated) 35kg x8, 35kg x8x8

Close-Grip Bench 100kg x3, 90kg x6, 80kg x8 (last two paused) (90s)

Dips x15x13x11x9x7x5 (no rest – just as superset with abs)

Ab Sling Knees to Elbows x10 between every set for a total of 160 reps

Been having some shoulder issues again recently so threw in a shoulder & tricep workout today which showed up a weakness on my left side (from previous injury) – Going to bring back some direct rotator cuff work and more DB’s to sort it – I hope!


Saturday 9th November 2013

Seated Press 67.5kg x5x5x7

V Grip Pulldown (11) x15x13x11 (between press sets)

Dips x20x20x14 (60s)

Squat 120kg x5, 140kg x3, 160kg x2, 170kg x1, 180kg x1 ๐Ÿ™‚

45 Degree Leg Press 200kg x10, 300kg 5, 400kg x5


Thursday 31st October 2013

Seated Shoulder Press 65kg x5x5x8

V Grip Pulldown (10) x15x15x15 (between press sets)

Dips x20x20x13 (60s rest)

45 Degree Leg Press 320kg x20


Sunday 20th October 2013

Seated Press 65kg x5x5x9
V Grip Pulldown (10) x14x13x10 (between press sets) – dropped weight on these to focus on technique
Dips x30x15x10 (60 secs rest)
Rack Pull 180kg x4x4x4 (90s)


Wednesday 16th October 2013

Seated Shoulder Press 62.5kg x5x5x9
Chins x16x14x11 (between press sets)
Dips x29x17x12 (60s rest)
Deadlift 172.5kg x2x2 (90s rest)
‘V’ Pulldown (14) x12x7x5 (60s)
Good Mornings 40kg x20x20 (60s)
Lying Leg Curl (5) x20x20 (60s)


Wednesday 9th October 2013

Seated Press 70kg x4x4x5

V Grip Pulldown (14) x13x11x10 (between press sets)

Dips x28x16x13 (60s rest)

Deadlift 170kg x4


Thursday 3rd October 2013

Seated Press 70kg x3x3x5

V Grip Pulldown(14) x13x10x9 (between press sets)

Dips x27x15x12 (60s rest)

45 Degree Leg Press 380kg x10


Sunday 29th September 2013

Seated Press 67.5kg x4x4x7

V Grip Pulldown (14) x12x9x8 (between press sets)

Dips x26x15x12

Deadlift 167.5kg x3

Machine Lever Deadlift 200kg x3x3


Monday 23rd September 2013

Seated Shoulder Press 65kg x5x5x7

‘V’ Grip Pulldown (14) x11x9x8 (between press sets)

Dips x25x14x10 (60s rest) – Great to be doing dips again now my shoulders up to it ๐Ÿ™‚

Deadlift 165kg x5

Bit of a change up recently, too much sway back on my Presses lately so shifting to seated for a while to try and rectify it. Weighted Dip/Chin belt broken so can’t do either hence the pulldowns and dips.


Saturday 3rd August 2013

Standing Cable Straight Arm Pulldown 35kg x12x12 (90s rest)

Wide Grip Pulldown 75kg x6, 65kg x10, 55kg x10 (2 mins)

Kroc Row 42kg x25

Smith Rack Pull 160kg x4 – again struggled after the Kroc rows, will stop doing them before rack pulls from now.

Cable Rear Flye 7.5kg x8, 5kg x15x15 (90s)

Cable Curls (Single handles) 10kg x18x14x10 (60s)

Dips x30x(16+4)x(7+3) (30s rest)

Left shoulder still inflamed, going to leave upper body for a few days to rest it.


Tuesday 30th July 2013

SPIN followed by Seated Leg Curl 60kg x17x11x10 (90s rest)

Later in afternoon 500m rowing challenge – 1:33.8

Then in the evening a Chest & Tricep session to help motivate a friend

Smith Bench Press 120kg x5x5x3 (rest approx 2 minutes)

Smith Incline Bench 90kg x10x8 (rest approx 60-90 secs)

DB Bench 34kg x12x12 (rest as long as it took for Nathan to do his set)

Machine Chest Press (High position to imitate decline bench) 80kg x12x12 (rest as above)

DB Flyes 9kg x40

DB Overhead Extension 38kg x12x9 (rest as above)

Dips x12x12 (rest as above)

Tricep Pushdowns 15kg x40


Friday 26th July 2013

Press 72.5kg x5x5x7, 60 secs rest then 60kg x9 – Belt came undone on rep 3 of last set (you can just about hear it go on video), a little offputting but still managed to grind out 7 reps – think it’s about time I got a new one!

Weighted Chins 27.75kg x7, 26.5 x6 (between first two Press sets)

Weighted Dips 25.25kg x12x10x8x7 (60 secs rest)

Power Cleans up to 110kg x1

Deadlift 147.5kg x8

Neck Harness 12kg x40x40x40x40

Not done Power Cleans in a while so happy to get 110kg up! also deadlift felt better after doing them so going to bring them back in for a while. Good session all round today ๐Ÿ™‚

Later in day did a random session with a member:

Leg Press 220kg x10, dropped to 200kg x10

Leg Extension/Leg Curl Superset (no rest between any sets, just long enough to swap machines) 70kg x10x10x10

Leg Press Toe Press 180kg x10x8x8x6 (rest as long as it took other person to complete)

EZ Cable Curl 25kg x10x10, 20kg x10x10x10x10x10x10x10x10 (rest as above)

Dips x10x10x10x10x10, Pushdowns 40kg x10, 30kg x10x10, 25kg x10x10 (rest as above)


Wednesday 26th June 2013

Press 65kg x5x5x9

Weighted Chins 25.25kg x8x6

Dips x25x17x13 (90s rest)

Deadlift 140kg x9, then a back off set of 100kg x12

Starting to get some aches and niggles around rotator cuff so stopping the rest-pause training for now. Also lowered weight on all my main lifts to focus on form and work back up to where I was with (hopefully) more strength.


Thursday 6th June 2013

Press 57.5kg x3, 67.5kg x3, 75kg x3+1+1 RP followed up with 10kg DB Lat Raise x20

Weighted Chins 24kg x8x6

Dips x30x14x9 (30-60s rest)

Romanian Deadlift 100kg x12 – Felt much better at a lower weight, going to keep the reps high on these an work up slowly.

Had a few minutes left to waste so did some more dips on the way out x20x9x5 with approx 20s rest


Saturday 1st June 2013

Chins/Dips – 10 sets of each, broke them up throughout the day frequency style. 8 chins each set and 10 dips.


Saturday 16th March 2013

Bench 95kg x5, 110kg x3, 121kg x7+2+1 RP then 15kg DB Flyes x15

Face Pulls (10) x12x12 – superset with first 2 bench sets

Machine Preacher Curls 20kg x12x9+3+2 RP

Squat 130kg x5, 150kg x3, 165kg x5

ย Dips (unweighted) x31x20


Friday 8th March 2013

Paying the price today for the poor form on deadlifts yesterday, my lower back is killing! Managed to Bench ok, but after a few warm-up squats, had to can them and use leg press instead ๐Ÿ˜ฆ Not the worst in the world, got 15 reps at 300kg ๐Ÿ™‚

Bench 90kg x3, 102.5kg x3, 115kg x9+2+1 RP – Followed up with 12.5kg DB Flyes x18

Face Pulls (9) x20x20 (superset with first two sets of Bench)

Machine Preacher Curls 17.5kg x14x9+3+2 RP

Dips x30x20

45 Degree Leg Press 160kg x10, 200kg x8, 240kg x6, 280kg x4, 300kg x15

 


Tuesday 20th November 2012

EZ Curl 30kg x15+4+3RP

DB Hammers 12.5kg x10

Leg Press Toe Press 110kg x10

Good Mornings 35kg x20+9+7RP

Hack Squat 120kg x6, 103.5kg x20

Had some time to waste so threw in:

‘V’ pulldown to chest (level 10) x10+4+3RP

Dips (unweighted) x20x13 (60s rest)


Sunday 21st October 2012

A good session today, Sundays are typically quiet, was nice to have the gym pretty much to myself. I’ve decided to give deadlifts a break for a while, I did some Romanian deadlifts today to warm up for them, but when I went to the bar, my back felt a bit sore from Fridays squat session! As I’m desperately trying to cure my APT/hyper lordosis I think they’re better left anyway – May try some stiff legged next week to see how they feel?

Press 72.5kg x5x5x7 – followed up with a finisher set at 50kg x9 – excuse Simon vacuuming in the background!

Weighted chins 25kg x6, 20kg x7 – followed up with ‘V’ grip pulldown to chest (9) x15

Weighted dips 22.5kg x12x9x7x6, then 15 unweighted to failure

Romanian deadlift 135kg x5x5

Kneeling cable crunches (14) x15x15


Why aren’t you doing these? Another rest day rant!

In a world gone mad for the latest greatest machine or new fangled exercise that every newly qualified Personal Trainer ‘thinks’ they’ve invented, we are sadly overlooking what has always worked. For great upper body strength and development look no further than the chin up and the dip and they’re weighted progressions. If you’re not sure look at a professional gymnast – I think you’ll agree that they’re pretty Hench! And do you think they do curls/pushdowns or use machines? Nope, the overwhelming majority of their training is dominated by chins and dips in some variation.

We all know by now that the squat is the king of the lower body exercises, and if you don’t you badly need to read up! I’m not going to rant about that right now, there is more than enough that’s been said on that front. Well, the chin-up and dip are most definitely in the running for the upper body crown. The most frustrating thing is that most commercial gyms don’t even have a chin-up bar and less still have a dipping station, preferring instead the grossly overpriced suspension bands or some variant, where all manner of interesting movements can be done and so make them more ‘functional’ … man, am I getting sick of hearing that word! Guess what? Gymnastic rings were first used in the mid 1800’s, and have been used in gymnastics since the early 1900’s. They are still used today in virtually the same form (rings at the end of a rope). So what exactly is so revolutionary about suspension bands? Oh wait, they have a different attachment point so they can be used at different angles and are unstable so require more ‘core’ stability when performing standard exercises like rows and bicep curls on them .. oh dear! Check out that person doing the exercises and tell me their core is stable – they’re usually not strong enough for it anyway and are wriggling around and swinging their hips with dreadful posture whilst doing the exercises, thus negating any ‘stability’ in the first place!

Anyway, back to chin ups and dips, how many have seen the guy doing gut wrenching, back swinging lat pulldowns with the whole stack? He probably can’t even do strict chins for the same amount of reps. The same goes for the guy who can smash out 10 reps at 100kg on the bench press, can he do 10 strict dips? Probably not. Not to mention the stability involved in the shoulder joint, and the subsequent strengthening of the rotator cuff.

Some of the best physiques in bodybuilding were built back in the day with a staple diet of chins and dips, I’ve already mentioned gymnasts but again, check out the upper body development of Kristian Thomas as an example.

Basically, the reason most avoid these is that they’re too damn hard! especially the weighted versions. But since when has the easiest version of something given the greatest gains? It’s about time you went back to basics put these two great exercises back into your routine. If you need further clarification see what Charles Poliquin has to say about them here: weighted chins, weighted dips. That’s it, rant over ๐Ÿ˜‰