Where Strength and Size are the only goals

Posts tagged “strength training

Preparing for the European Championships

Where to start? Well, not long after last post I contracted a kidney stone & infection, needless to say, very painful and it knocked my training for 6. I pretty much couldn’t do anything for a month and had to pull out of the BPO British Championships in April as I wouldn’t be ready in time. These were qualifiers for the upcoming Europeans so needless to say I was a little gutted!

Thankfully, the president of the BPO has invited me to the Euro’s anyway as I have a ‘justifiable reason’ for not competing at the British, so wasn’t disappointed for too long J

Since then it has been a bit of a slog trying to get back up to previous strength levels. I’ve deliberately gained a little weight alongside training to help my lifts but unfortunately this mean I’m closer to 90kg than the 82.5kg I need to be at the meet and needing to cut 7+kg over the next 5 weeks.

Not an impossible task, but I will need to tighten up my diet and possibly water load again despite being advised against it by my GP. I know the risks and will put more into making sure I’m fully rehydrated for the comp – after this meet I won’t be competing till next year so will spend the rest of the year focusing on health and joint rehab/mobilisation, and possibly even move up a weight class next year to stop having to cut weight each time.

Training through April was just trying to get back to weights I’ve lifted this year and happily I’ve managed to do so, Deadlift back up to 190kg x3, Bench 150kg x2 and Squat 210kg x2. Equipment is a little tighter due to weight gain so pretty sure that’s helping, but still happy to hit my old numbers 😉

May has gone well, I’ve hit 160kg on Bench, 205kg Deadlift and 227.5kg for squat on max week. My goal is still to hit a 250kg Squat, double bodyweight Bench 165kg and another 5-10kg on Deadlift to take me up to my failed attempt at the worlds last year of 215kg. Got to have goals right?

So now it’s June, 1 week to go to the Euro’s, weighed in over the weekend at 87.6kg so I need to drop 5 kg, I’m eating as clean as possible and have easily dropped 3-4 kilos previously by water loading so feeling confident I’ll make weight … Watch this space J

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Are You Making These Mistakes In The Gym?

Are You Making These Mistakes In The Gym? By Jon Bruney – Original Article published on DragonDoor.com in August 2013

Most Hard Training Individuals – Even The Experienced Ones – Are Making A Handful Of Easily Correctable Mistakes That Are Preventing Them From Achieving Their True Physical Potential…

So If You Want More Strength, Muscle, Speed, Power, Athleticism And Conditioning – Read On Carefully And Make Sure You Aren’t Making Any Of These MISTAKES…

arnold-schwarzenegger-bodybuilding-quotes-660x701My name is Jon Bruney and I want to share some very common MISTAKES with you that many hard training athletes make in the gym.

In case you’re wondering why you should listen to me, let me start by quickly telling you a little bit about myself…

I’m a professional performing strongman, world class trainer, coach, motivational speaker and author. I have been featured in Ripley’s Believe it or Not and appeared nationwide on NBC’s The Today Show. And thousands of people have personally experienced my “Pressing the Limits” motivational strength programs.

My work with competitive athletes includes Olympians and NFL players.

I am the author of Foundations, a training series featured in MILO, widely considered the world’s most prestigious strength training journal.

And as co-owner of Submit Strength Equipment, I have been responsible for the design of numerous pieces of cutting-edge training equipment now in use around the world.

5 Mistakes In The Gym That Are Holding You Back From Being As Strong, Muscular, Fast, Explosive and Well-Conditioned As You Could Be…

1. Choosing The Wrong Exercises

Not all exercises deliver the best results for the effort you put in.

I witnessed this personally when I was a trainer for a Cable TV show that was focused on helping individuals make rapid changes in body composition. Some of these people had been working very hard trying to make changes in their physiques.

But one of the key problems – and reasons why they weren’t progressing towards their ideal physique as fast as they’d like – was exercise selection. Once we changed the exercises, the results came RAPIDLY.

The sad truth is that many people put in GREAT effort, only to get MEDIOCRE results.

If they only knew how to incorporate the right exercises into the right program, they would smash through genetic barriers and see powerful changes in their physiques.

One example is the guy who busts his ass for an hour training his arms with a myriad of machines exercises. Sure – he is training with a lot of EFFORT, but does he possess the powerful ‘guns’ he desires?

The answer is almost always, “NO”.

On the other hand, consider the guy who trains his arms using just a handful of big, compound exercises…

Chin-Ups and Barbell Curls for the biceps.

Close Grip Bench Presses and Dips for the triceps.

And he does this week in, week out.

This guy trains equally as hard as the other guy – but his results are 10 times as good!

What’s the difference?

Simple… Exercise selection.

2. Choosing A Program That Develops ‘Show Muscle’ Instead Of ‘Smart Muscle’

Many training programs only focus on one approach to create hypertrophy. This results in muscle that underperforms. Smart Muscle, on the other hand, PERFORMS as well as it LOOKS.

Allow me to explain…

Smart muscle is muscle that can multi-task and handle any challenge thrown it’s way.

To truly create a bigger and better body a strength program must use multiple stressors. This will teach the nervous system to recruit more muscle fibers and allow the body to adapt to multiple forms of resistance. The goal should not only be to increase muscle size, but also strength and athleticism.

All of my hypertrophy programs do this… they help you to increase muscle size, strength and athleticism.

To focus only on building muscle is a mistake – especially if you compete in sports and are using your resistance training to not only help you to look better, but also to become a better athlete.

3. Spending Too Much Time At The Gym

Many trainees spend too much time in the gym and have little to show for it.

You see, the truth is that long routines plus long cardio sessions are not very effective because long training sessions cause you to miss out on key hormonal factors that could build muscle.

Secondly, people should have a life outside of the gym.

By the time you drive to the gym, change, set up your workout, have a post workout shake, shower, and drive home…you could easily spend two hours or more.

There is little free time left over to develop relationships, pursue other hobbies and interests, and to feed your mind.

I have personally helped individuals to get amazing results in their own homes using minimal or no equipment in 4 hours a week or less!

The key is understanding how the right exercises can be combined to create a synergistic effect of increased neuromuscular efficiency and maximum muscular hypertrophy in minimum time.

This combination unleashes powerful muscle building hormones throughout the body.

4. Lack Of Focus And Mental Preparation

There are days when trainees just don’t “feel” like working out…

They lack motivation, so they procrastinate.

Many individuals don’t have the proper focus to complete a training session at the proper intensity. So, they just go through the motions. The results are missed or wasted workouts.

Without proper focus and concentration when training, one can never reach their physical potential. Unfortunately, many trainees don’t know that there are exercises to focus your mind, develop your willpower, and deepen your concentration skills.

Understanding the importance of mental training can often be the difference between success and failure when it comes to building a powerful and athletic physique.

5. Failing To Break Training Plateaus

Trainees often get discouraged because their gains stop after a short time. They therefore quit or become stuck; never reaching their goals.

The real problem lies with the training programs. And the reason I say this is because many training programs do not provide a way to keep on gaining.

Understanding how to keep the training fresh and the gains coming is essential to reaching your true athletic potential.

If you find yourself making any of these “Mistakes”, I have good news. Tomorrow I’ll be teaching you how to avoid these mistakes and how to get on the path toward building “Smart Muscle”….

Talk to you then,

Jon Bruney

 


Conditioning is a Sham – A Must Read Article

T NATION | Conditioning is a Sham.

A great article by Mark Rippetoe. Worth a read by all, but especially beginner/intermediate lifters.


Friday 7th December 2012

Struggled to get going today, taught 3 SPIN classes in last two days so a bit stiff!

Seated Press 50kg x5, 57.5kg x3, 63.5kg x7 then 50kg x10+4+3RP

Weighted Chins (palms facing) 10kg x9+4+3RP

Bicep Curls 30kg x5, 36kg x7+3+3RP

Stiff-Legged Deadlift 97.5kg x5, 120kg x5 – Going to lower weight on these, started too heavy and not feeling it much in the hamstrings, it’s more of a Romanian Deadlift

Sumo Deadlift 95kg x5, 107.5kg x3, 120kg x8 then 95kg x10

Lying Hamstring Curls (5) x14+5+4RP

Threw in some ‘V’ grip pulldowns (11) x11+5+4RP

 

 


DC training and 5/3/1 – A change of plans

Well after two full cycles,  my shoulders have taken a battering already and rotator cuff is sore as hell (probably from the chest/shoulder/tricep combo every other session). It is also moving away from my goal, which is strength based. Although I’m a stickler for not changing your program unnecessarily, if it hurts, stop doing it!

Is it worth continuing through the pain (and probably making it worse!) when I’m not feeling fully comitted? Nope! As I’ve stressed before, a program is as effective as your commitment to it. If you are not motivated by it, you won’t put in the effort, nor reap the benefits. I have enjoyed the rest-pause training and the variation of lifts, but there are definite things that aren’t for me! I think this program is better suited for ‘enhanced lifters’ if you know what I mean!

I have decided to change to Wendlers 5/3/1 with the rest-pause training as detailed in his second edition of 5/3/1. This way I can still progress with my strength training on my main lifts and continue with the rest-pause training.

Wendler looking ‘Hench’

 

 

 

 

 

I will be doing the following:

Press 5 – RP last set

Deadlift 5s, then 65% max reps

Pull-ups warm-up set, RP set

Straight curls 50% x5, 60% RP

SLDL 50% x5, 60% RP

B1

Bench 5 – RP last set

Squat 5, then 65% max reps

CG Bench 50%x5, 60% RP

‘T’ Rows 6-9, 9-12

RG bar curls 50%x5, 60% RP

A2

Press 3 – RP last set

Deadlift 3s, then 70% max

Chin-ups

Straight curls 50%x5, 70% RP

SLDL 50%x5, 70% max

B2

Bench 3 – RP

Squat 3, then 70% max

CG Bench 50% x5, 70% max

Lever Row 50%, 70% RP

RG Bar Curls 50×5, 70 max

A3

Press 5/3/1 as normal, then 75% RP

Deadlift 5/3/1, then 75% max

Chins (palms facing)

Straight curls 65%x5, 80% max

SLDL 65%x5, 80% max

B3

Bench 5/3/1 as normal, then 75% RP

Squat 5/3/1, then 75% max

CG Bench 65%x5, 80% max

Cable Row 6-9, 9-12

RG Bar Curls 65%x5, 80% max

I’ll also be doing pass-throughs every day to help shoulder mobility and still working on loosening up my hip flexors!