kylegrey Posted July 12, 2012 Author Share Posted July 12, 2012 @Kev I've done cheat days and cheat meals but a '' cheat hour " has the added element of challenge to it . Good going on the diet , used correctly I found cheating had me looking fuller and more vascular whilst keeping my lifts up . Kev 1 Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40233 Share on other sites More sharing options...
Petri Aspvik Posted July 12, 2012 Share Posted July 12, 2012 Update: Been doing the rubber band stuff that physio gave me for the shoulder, and my shoulder is 95% good. Sometimes gets tight, or when I sleep on it gets sore. Other than that, groovy! Finished my heavy deadlift routine earlier than intended. It just got too heavy. Did 2x130kg and then few other 2x with lower weight. Then few weeks from that started the 1RM and I was thinking that if I did 2x130kg, I will work up to 140kg in few weeks. Bullshit! :D did 132.5 x 1 and it was heavier than shit! I knew that have to step baaaack and start again. I did a 3 week rest and started last weeks with this http://www.ontariostrongman.ca/resources/training/magnusson_ortmayer_dl_program.xls I went way back on the weight. I put the projected max at 112kg. Reason is that the calculator is funny so it shows this as the 12th week work sets (sets, reps weight) 4 4 225 102,51 2 250 115 1 2 275 125 1 8+ 225 102,5 And not 112kg. Even if you put it as the projected max. Well, dont care :P Reason I put it so low is the 8+ sets. I suck at long sets in the deadlift, so taking it easy :) My goal is a meager 160kg (180kg is my real goal, but I dont know if thats too much) at the end of next year. No rush. Kev 1 Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40244 Share on other sites More sharing options...
Michael Evans Posted July 12, 2012 Share Posted July 12, 2012 I need work out! good ol asthma can really put a damper on it thoe. Colored Guy 1 Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40252 Share on other sites More sharing options...
Colored Guy Posted July 13, 2012 Share Posted July 13, 2012 I need work out! good ol asthma can really put a damper on it thoe. I hit on my Advair 2X a day and carry a rescue inhaler when I go into the gym. If I slack on the Advair, I pay for it especially in the heat. I have minimal problems if I keep doing what I should be doing. Are you on anything for your asthma? CG Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40282 Share on other sites More sharing options...
revs114 Posted July 13, 2012 Share Posted July 13, 2012 I started lifting with starting strength, now I do a self-modified version of 5/3/1 once a week (I train boxing the other 4 days). All I can say is starting strength is simply amazing, I gained about 15kg. Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40311 Share on other sites More sharing options...
RoryQ Posted July 14, 2012 Share Posted July 14, 2012 Contemplating how to approach my conditioning a little differently. As opposed to seperating my strength/lifting days from my conditioning days I've been considering finishing off my workouts with 'finishers' in the vein of what Joe Di Franco suggests in some of his programmes. Basically he'll have his guys lift (for example, on an upper body day they'll bench, row and do assistance work of arms, shoulders etc.) and then at the end of the workout they'll incoporate a conditioning element: Maybe a 1 mile run (yeah, a run, not a jog) or what he calls 'finishers'... Maybe something like a barbell complex for a few sets. On the one hand I think: Great, if I can chuck in some short metabolic work (like a barbell complex) at the end for 10 minutes then that gives me the whole next day to recover whereas as it is I might have to go and do a whole session of conditioning the next day.... It would mean something like this:- Mon - Upper body w. 'finisher' Tues - Rest Weds - Lower body w. 'finsiher' etc on and on Versus Mon- Upper body Tues- Conditioning Weds- rest Thurs-Lower Body Friday-rest Sat- Conditioning Sun - rest etc. My girlfriend (legit athlete) pointed out that if I have enough left in the tank to do the 'finishers' all out after a strength session then that begs the question - 'did I sandbag the lifting sets'. Fair point perhaps. I may try it and see what happens. If anyone is interested in what type of Di Franco programming I'm talking about, check out the rather unfortunately named BLAB (Built like a badass). Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40391 Share on other sites More sharing options...
kylegrey Posted July 14, 2012 Author Share Posted July 14, 2012 @RoryQ Is that De Franco the guy who works with a lot of N.F.L. players ? Or do you have a link ? My wife is my worst critic too !! Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40392 Share on other sites More sharing options...
RoryQ Posted July 14, 2012 Share Posted July 14, 2012 DeFranco's Training ..:: The Ultimate Way To Become A Better Athlete ::.. This is the guy - you're right, he prepares a lot of athletes for the NFL combine and I think he has a few other pro athletes on the books. He recently did a very interesting article about how he had trained a WWE pro wrestler through a bunch of injuries Changing 'THE GAME' - Triple H's New Training Regimen - DeFranco's Training I thought it was interesting. I've used his programmes before (his 'Westside for skinny bastards' which is his most enduring open source offering) with good results. I don't think there's anything nuts in there. Kind of marriage of some max effort stuff with a lot of hypertrophy work. And yeah, she keeps me honest! Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40399 Share on other sites More sharing options...
kylegrey Posted July 15, 2012 Author Share Posted July 15, 2012 Yes and is often the case I think the little lady is right , particulary in respect to your leg day .Quite a lot of powerlifters do sprints after legs but I think this is more of a flushing exercise, and they are using a periodization system probably very similar to the athletes mentioned above .However if you're using GVT or high-intensity pushing failure and beyond with high reps the notion of doing anything after such work-out is a pipe dream .I think "squat and leave " has already been mentioned in this thread but I would even extend it further by hitching a ride , or walking to the gym so I didn't have to drive after a honest leg session . RoryQ 1 Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40433 Share on other sites More sharing options...
Cork Posted July 16, 2012 Share Posted July 16, 2012 Powerlifters do sprints after leg day? Not sure about that one. You might be confusing powerlifters with some kind of lifter who cares about cardiovascular health. This guy ain't doing sprints. :p Just an update for my own recent progress, I did drop the contest prep for the one back in June, I wasn't on schedule for it. Just for fun, to try and fit myself into another short timeline *sarcasm*, I am going to attempt a bodybuilding show at the end of September. Whether I end up doing the show or not, I just want to be ripped for once in my life. I'm lean, but just not ripped. I want to see how it feels. In the meantime, here are some dips I did recently. :) http://www.youtube.com/watch?v=CP9pe6DwIsk&list=UUyojT5418WdA5jrbwpzubPA&index=1&feature=plcp hogg 1 Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40498 Share on other sites More sharing options...
kylegrey Posted July 16, 2012 Author Share Posted July 16, 2012 Powerlifters do sprints after leg day? Not sure about that one. You might be confusing powerlifters with some kind of lifter who cares about cardiovascular health.This guy ain't doing sprints. :p Well its hard to deny Bev Francis who benched 331 @ 181 pounds , the greatest female powerlifter whose record will probably never be topped .She used to run 4 mile in the morning then at night sprint "ten 200's , twenty 100's ,five 300's " before or after lifting . Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40505 Share on other sites More sharing options...
Cork Posted July 17, 2012 Share Posted July 17, 2012 Well its hard to deny Bev Francis who benched 331 @ 181 pounds , the greatest female powerlifter whose record will probably never be topped .She used to run 4 mile in the morning then at night sprint "ten 200's , twenty 100's ,five 300's " before or after lifting . Heh I'm just busting your balls. Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40563 Share on other sites More sharing options...
kylegrey Posted July 17, 2012 Author Share Posted July 17, 2012 Cool I get it , Levrone as well is a gifted athlete - remember this race with Dwain Chambers . Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40567 Share on other sites More sharing options...
Petri Aspvik Posted July 17, 2012 Share Posted July 17, 2012 Something horrible dawnded to me yesterday... My legs have gotten smaller!! Fuck me. And Im not one of those "I curl 8 days a week" guys. Legs and back (middle portion) is where it should be at. But I look like stickman! Well, hit them more! And another funny thing. I started to train triceps and biceps, just because, well... I want them to be bigger (blush) Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40595 Share on other sites More sharing options...
RoryQ Posted July 17, 2012 Share Posted July 17, 2012 Petri- I know loads of guys into functional training who look down upon 'cosmetic' reasons for training. They laugh at biceps and triceps work, calf work etc. Bodybuilding is a dirty word. IMO it's silly. Most half-decent bodybuilders are functionally far stronger than a lot of the lean 'functional training' and CrossFit types out there, from what I've seen. I also don't think there's anything wrong with trying to look good naked. Screw it, there are sillier reasons to train things. The way things are going we're going to come full circle sooner or later and all be training hypertrophy and machines to the max... It's already started with some recent Mike Boyle and Dan John articles. Then in another 20 years it'll be back to hating on them. LOL Petri Aspvik, hogg and kylegrey 3 Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40601 Share on other sites More sharing options...
Petri Aspvik Posted July 17, 2012 Share Posted July 17, 2012 Yeah, it is silly. I guess it comes from the other end of spectrum, guys who go to the gym and teain their biceps and abs. And thats all. We all have seen them of course. So I guess because of that I have felt for years that I dont need to train some specufic smaller muscles, but fuck... Like you said, who wouldnt want to look good naked :) I like looking at my arms and seeing that they are little bigger. Builds confidence. Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40602 Share on other sites More sharing options...
kylegrey Posted July 17, 2012 Author Share Posted July 17, 2012 @Petri Aspvik Not only that I'll bet you like what it does to your overall strength and your totals on the big three . Petri Aspvik 1 Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40613 Share on other sites More sharing options...
Petri Aspvik Posted July 18, 2012 Share Posted July 18, 2012 Why isnt so called powerbuilding the next big thing btw? Best of both worlds. Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40663 Share on other sites More sharing options...
kylegrey Posted July 20, 2012 Author Share Posted July 20, 2012 As Zack de la Rocha said "Its coming back around again " Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40840 Share on other sites More sharing options...
RoryQ Posted July 20, 2012 Share Posted July 20, 2012 I'm ignoring everyone's advice LOL and going to try a programme based around the DiFranco template that I've been looking at. I feel like leaning out a little is one of my priorities at the moment, along with staying injury-free, and I also just want to work in more variety. 3 days a week training combining a lifting and conditioning, and 1 day a week stickfighting / escrima. Should be plenty of rest if nothing else. So it'll look like this:- UPPER BODY DAY 1 -Bench -Supplementary DB bench (2 high rep sets, aiming for about 20 reps on the first set) - Horizontal row / Tricep pushdown 4x12-15 superset - Supplementary shoulder work superset 3x8-10 superset (Bit of rest) -Conditioning 10-15 minutes LOWER BODY DAY -Dynamic leg exercise (kneeling jump ups with med ball, DB squat jumps etc) 3 / 4 sets -Single leg squat 4 / 5 sets each side -Posterior chain (RDLs etc) 4 / 5 sets -Anti-rotational core work (Bit of rest) CONDITIONING 10-15 minutes UPPER BODY DAY 2 -Pull ups (Thinking ladders, max + ascending percentage based number of reps or simply 5x10) -Supplementary pulling / incline pressing superset 4 x high rep sets, as day 1 -Tricep / bicep superset 4 x 8-12 -Core circuit (Bit of rest) CONDITIONING 10-15 minutes I did day 1 on Wednesday and I'll be hitting the lower body day in about an hour. On Wednesday I did a barbell complex for 2 rounds as the conditioning, felt fried afterwards. Overall felt like a good session. In general though my plan for the conditioning elements is to stick to short runs (like a mile or two, pushing myself on times), maybe tabata sprints if I get a timer and probably bodyweight circuits, skipping etc. As staying injury free is a priority for me at the moment I really want to maintain quality of movement even though I will be pushing myself in the conditioning. If the above, combined with eating a bit cleaner, results in me cutting 2 kg or so over the next few months I'll be happy. I feel like I gained some quality upper body muscle doing GVT but I also gained some flab with it. My own fault. Re: The eating, I'm trying to control my carb intake a little better. Crucially I've also banned myself from drinking during the week. Having even 1 beer a night after coming home from work was probably adding up to a lot of empty calories over the course of a month or so. Kev and kylegrey 2 Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40841 Share on other sites More sharing options...
Kev Posted July 20, 2012 Share Posted July 20, 2012 Argh- did maxes yesterday to come up with a base for our new strength building, gone down in most of lifts (back to November 2011 numbers). Hopefully, it'll come back on this new cycle =/ Diet-wise, I'm adding in a carb hour per week regularly and glucose/dextrose post-workout with my protein/creatine. Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40842 Share on other sites More sharing options...
Scott R Posted July 20, 2012 Share Posted July 20, 2012 did a pretty cool pool workout yesterday. 60 lb kb walked from shallow to deep(underwater) touched wall and walked back to shallow then had 15 lb kb in middle of deep end tread water to fail then sink and do squat jumps for sets of 10 where you propel yourself out of water each rep. did several rds of this then 15 laps. Kev, Abellve, Cork and 1 other 4 Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40844 Share on other sites More sharing options...
Abellve Posted July 20, 2012 Share Posted July 20, 2012 did a pretty cool pool workout yesterday. 60 lb kb walked from shallow to deep(underwater) touched wall and walked back to shallow then had 15 lb kb in middle of deep end tread water to fail then sink and do squat jumps for sets of 10 where you propel yourself out of water each rep. did several rds of this then 15 laps. That sounds awesome. I love the oddball stuff that challenges your body as a whole Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40848 Share on other sites More sharing options...
Cork Posted July 20, 2012 Share Posted July 20, 2012 did a pretty cool pool workout yesterday. 60 lb kb walked from shallow to deep(underwater) touched wall and walked back to shallow then had 15 lb kb in middle of deep end tread water to fail then sink and do squat jumps for sets of 10 where you propel yourself out of water each rep. did several rds of this then 15 laps. I wish I had a pool to play in like that. Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40850 Share on other sites More sharing options...
Scott R Posted July 21, 2012 Share Posted July 21, 2012 had x-rays done along with l5 s1 being out I have this nice little alignment issue no wonder the last 7 yrs have not felt good RoryQ and Kev 2 Quote Link to comment https://www.lastsparrowtattoo.com/forum/t/1792-lifting-threadtraining-for-the-tattooed-warrior/?page=16#findComment-40923 Share on other sites More sharing options...
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