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Old 08-11-2013, 06:33 AM   #221
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Thanks for the comments OR, Ben, Marvin, Markie, JD

Sunday

On the last session, I tried to follow the advice given in a deadlift thread and really push my hips through. Unfortunately, I may have overdone it as my lower back has been pretty bad for two days. Or maybe it was nothing to do with that, who knows?

Anyway, I was careful not to do anything to aggravate it, so I 3nded up doing a very HIT bodybuilderish workout, which I found quite satisfying. Lots of machine work and playing around with things.

Bench Press

My strength fades really fast on bench. First set was decent, but the others were weaksauce. I was a bit nervous as there was only me in the gym and it's hard to set the bars up for safety.

130 (286) X 6
130 (286) X 5
130 (286) X 4
130 (286) X 4

Machine bench press

Went to failure, then used the machine to do 3-4 negatives, using assistance from the footplate to raise, then lowering under control. Hurts!

90 ish X 6

Chest-supported rows on machine

Done as rest pause/myo-reps.

85ish X 9 + 3 + 3 + 3

Wide grip pulldowns

Myo-reps again

85ish X 8 + 2 + 2 + 2

Wide grip chins

surprised I could get any after the previous two rest-pause sets, but I've lost a little weight which makes them easier. Rest-pause again

6 + 2 + 1 + 1 + 1

Cybex shoulder press machine

Chosen to avoid aggravating my lower back. New machine for me, so had to see if I could press the whole stack. Which I could, but not for many reps. Then tried one arm negatives: pick a weight you can't lift with one arm, lift with two, lower with one. Surprisingly brutal.

Various weight X some reps X some sets

Dips

I'm always after new triceps exercises that my elbow will allow me to do. Tried these with a slower tempo and just bodyweight and they seemed OK

Bodyweight X 9 slower reps with no lockout

Cable curls

2 sets. I was aiming for more, but my biceps were shot to pieces after back.

Fat loss progress: definitely some fat gone. An annoying spare tyre is still there.Paranoid about losing mass. Looking quite light-legged.
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Old 08-11-2013, 07:18 AM   #222
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Looks like a real painfull bodybuilding session Tann. Good stuff.
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Old 08-11-2013, 05:29 PM   #223
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ah, bodybuilding, the land of 10,000 exercises!


That "hip push" is really a "glute squeeze"

powerful but don't exaggerate it... have you done and pull throughs lately?
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Old 08-11-2013, 07:54 PM   #224
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I got tired reading it all Tann.
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Old 08-13-2013, 10:07 AM   #225
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Quote:
Originally Posted by Tannhauser View Post
Thanks for that, jdm. I am trying to cover all bases by alternating having a TUT workout and an explosive strength workout. You may well be right about fibre types, but I've done lots of high frequency/low rep squatting without ever getting the leg shape I'd like, so there's no harm in doing a little experimentation.
Quote:
Originally Posted by jdmalm123 View Post
So bulging Bavarians hiking led you to barely Bulgarian squatting?

Time under tension is certainly part of it, but I think another element is the speed/explosive nature of those sports.

I think it's the Type IIb muscle fibers that handle explosive movement and have the greatest potential for size.

Fiber Type and Performance
Our muscle fiber type may influence what sports we are naturally good at or whether we are fast or strong. Olympic athletes tend to fall into sports that match their genetic makeup. Olympic sprinters have been shown to possess about 80 percent fast twitch fibers, while those who excel in marathons tend to have 80 percent slow twitch fibers."
http://sportsmedicine.about.com/od/a...eFiberType.htm

So, you're strong because God made you to be strong!

My calves suck I've trained them off an on with little results. Used seated & standing machine toe raises off leg press but nothing really gave me significant gains.
A while back started doing cardio on a treadmill and a few months into it I noticed my calves were getting pretty decent size for my lower frame. I would of never thought explosive high rep w/bw work would of been the ticket.
Back then I played with the idea of training other bodyparts similarly to see how they respond.
Big question is how to set it up ie; Bench, Row, Squat for explosive sets of 10-20 reps with 30-40 seconds of rest, how many sets? Was it more TUT that factors in here.
Cardio was about 20-25 mintues of Fartlek style training, interval high intensity training.

You guys mentioning this has got me thinking again. Might just experiment with this on bench since my shoulder prohibits me from using higher percentages & see what happens.


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Old 08-13-2013, 12:43 PM   #226
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Quote:
Originally Posted by OneMorePlate View Post
My calves suck I've trained them off an on with little results. Used seated & standing machine toe raises off leg press but nothing really gave me significant gains.
A while back started doing cardio on a treadmill and a few months into it I noticed my calves were getting pretty decent size for my lower frame. I would of never thought explosive high rep w/bw work would of been the ticket.
Back then I played with the idea of training other bodyparts similarly to see how they respond.
Big question is how to set it up ie; Bench, Row, Squat for explosive sets of 10-20 reps with 30-40 seconds of rest, how many sets? Was it more TUT that factors in here.
Cardio was about 20-25 mintues of Fartlek style training, interval high intensity training.

You guys mentioning this has got me thinking again. Might just experiment with this on bench since my shoulder prohibits me from using higher percentages & see what happens.


Strong lifts Tann.
My calves suck too.... even with 500 lbs on the smith machine for a gazillion reps, etc...

best gains came from hiking/trail running...which is Fartlek (random and explosive) in nature (no pun intended?).
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Old 08-17-2013, 02:21 PM   #227
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Quote:
Originally Posted by OneMorePlate View Post
My calves suck I've trained them off an on with little results. Used seated & standing machine toe raises off leg press but nothing really gave me significant gains.
A while back started doing cardio on a treadmill and a few months into it I noticed my calves were getting pretty decent size for my lower frame. I would of never thought explosive high rep w/bw work would of been the ticket.
Back then I played with the idea of training other bodyparts similarly to see how they respond.
Big question is how to set it up ie; Bench, Row, Squat for explosive sets of 10-20 reps with 30-40 seconds of rest, how many sets? Was it more TUT that factors in here.
Cardio was about 20-25 mintues of Fartlek style training, interval high intensity training.

You guys mentioning this has got me thinking again. Might just experiment with this on bench since my shoulder prohibits me from using higher percentages & see what happens.


Strong lifts Tann.
I read about the FST-7 program and tried one aspect of it - seven sets of 8-12 on one exercise with 30 second rest periods. I think the theory behind FST-7 is nonsense, but I quite liked the idea of lots of TUT and reps with incomplete recovery. I've run this on and off for a few weeks using chest supported rows and liked it.

This is what i think the problem with TUT is: if you want to have continual TUT in a set, and to have super slow eccentrics and holds, then you have to really lower the weight. And I think that doesn't optimise hyertrophy and it certainly doesn't optimise strength.

I think the key is somehow keep high TUT and high mechanical load. Rest-pause, myo-reps, and other intra-set rests might be the way forward.
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Old 08-17-2013, 02:35 PM   #228
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Legs - sometime last week

I've dropped 4-5 lbs very quickly - even though I'm dieting, it wasn't on purpose, it just went whooosh. I'm the lightest I've been for fifteen years. When I did some squats last week, jeez, it was terrible. I felt like a distance runner who'd been told he ought to do some squats. It didn't help that I split my shorts on the first 'heavy' set - much hilarity, but that wasn't the real problem. I wasn't sleep-deprived, carb-depleted, dehydrated, CNS exhausted or anything else. I had just lost a bunch of basic strength. I was 110 pounds off my best front squat (290 vs 402), for example.

I felt afterwards like I'd been run over. I didn't log the session on here and took three days off training.
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Old 08-17-2013, 02:54 PM   #229
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Saturday

OK session, pretty brief. Good work on chins, though as I now have toothpicks for legs, they're getting easier.

Bench Press

Started well, then strength decayed exponentially.

Warm ups
130 (286) X 6
130 (286) X 4
130 (286) X 4
100 (221) X 14

Cybex bench press

One set to failure, then negatives

Neutral grip chin ups/pull-ups

Bodyweight + 10kg (22) X 5
Bodyweight + 15kg (33) X 5
Bodyweight + 20kg (44) X 4
Bodyweight X 8

Cybex chest-supported rows - myoreps style

Full stack minus one plate X 6 + 2 + 2 + 2 + 1

Standing DB press

Warm ups
32 (71s) X 5
34 (75s) X 5
36 (81s) X 5
38 (85s) X 5

Cybex seated shoulder press

61 (135) X 10 ish
Full stack + 2.5 X 6
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Old 08-18-2013, 02:17 PM   #230
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Legs - sometime last week

I've dropped 4-5 lbs very quickly - even though I'm dieting, it wasn't on purpose, it just went whooosh. I'm the lightest I've been for fifteen years. When I did some squats last week, jeez, it was terrible. I felt like a distance runner who'd been told he ought to do some squats. It didn't help that I split my shorts on the first 'heavy' set - much hilarity, but that wasn't the real problem. I wasn't sleep-deprived, carb-depleted, dehydrated, CNS exhausted or anything else. I had just lost a bunch of basic strength. I was 110 pounds off my best front squat (290 vs 402), for example.
Congrats on the weight loss. That's how I feel right now: weaker. How many more pounds are you looking to knock off?
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