MN5's 2010 get ripped plan
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Crikey, 2 months since I last wrote anything here ! <br />
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Gonna embark on a 7 week deadlift type thing, aiming to increase the 1 RM ( which is currently 200kg on a good day woohoo ! does just about blacking out afterwards count ? ) I don't have enough weight but I have a whole bunch of bricks ( each 5kg exactly ) which I wrap in plastic bags on the bar to get it to 200kg. Very DIY type strength building. <br />
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The workouts go something like this thanks to good old Google.....<br />
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Week one: 70% - 15 sets of 1 - rest one minute between sets <br />
Week two: 75% - 12 sets of 1 - rest one minute between sets <br />
Week three: 80% - 10 sets of 1 - rest 90 seconds between sets <br />
Week four: 85% - 6 sets of 1 - rest 90 seconds between sets <br />
Week five: 90% - 3 sets of 1 - rest two minutes between sets <br />
Week six: Rest (no deadlifting) <br />
Week seven: try for a new max deadlift. Rest as long as you need in between sets (i.e. 3+ minutes) <br />
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Quite keen to see what ( if anything ) happens at the end. -
[quote name='Kea']hope you don't break/pull/rip something![/QUOTE]<br />
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Haha pulling is the whole point dude so I hope I DO pull something !!!! <br />
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First workout out of the way, 140kg....not too shabby, felt pretty good, just a slight pain in the lower back....<br />
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Roll on the 150kg x 12 in a day or two ! -
[quote name='MN5']Haha pulling is the whole point dude so I hope I DO pull something !!!! <br />
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First workout out of the way, 140kg....not too shabby, felt pretty good, just a slight pain in the lower back....<br />
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Roll on the 150kg x 12 in a day or two ![/QUOTE]<br />
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Week three done and dusted ( 10 x 1 @ 160kg ) <br />
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Due to the wife going out and having to entertain MN5 jr until he went to bed ( not til after 9 little shit, he knows Dad is a soft touch ) I didn't get to these til 9-30 and did em by candlelight in the garage. Felt pretty good, last couple of reps were a bit more tiring but nothing too serious. THe extra 30 seconds rest helped, or maybe it was all in my mind..... -
Done and dusted with the 3 x 180kg. I actually doubled it and did 6. Now I need to wait and watch the gains EXPLODE !!!!!!<br />
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Weight has snuck up to 99kg in the evening, much of this is fine dining and the odd boozy night ( and some of these have been farely epic ) <br />
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Still it is Xmas and 99 is ok really..... -
yeah bro, 99 has a wonderful balance to it as a number! I've also taken solace in being really accurate on the weights... 99.1, 99.2 etc no need to jump right up to the full keg with that flash rounding!!<br />
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And don't fret about hitting three digits over Xmas... a decent Xmas 'alpine motion' (aka Bartman special) should get you back in double figures!<br />
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Great effort on the 180kg bro! that is a serious amount of tin. The new PT I'm seeing is really into squats, deadlifts etc - will share my painful experiences later in the week lol! -
[quote name='Paekakboyz']yeah bro, 99 has a wonderful balance to it as a number! I've also taken solace in being really accurate on the weights... 99.1, 99.2 etc no need to jump right up to the full keg with that flash rounding!!<br />
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And don't fret about hitting three digits over Xmas... a decent Xmas 'alpine motion' (aka Bartman special) should get you back in double figures!<br />
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Great effort on the 180kg bro! that is a serious amount of tin. The new PT I'm seeing is really into squats, deadlifts etc - will share my painful experiences later in the week lol![/QUOTE]<br />
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Cheers dude, I can't speak highly enough about DLs, they just feel right, you will love them. Busting out those makes your head spin a bit and my technique must be okayish cos I don't get pains for days in the lower back like I used to. -
Weight currently 98kg. Happy with that I gotta say, shirts a bit tighter round the shoulders and chest but not around the middle. Thats gotta be good. At all the BBQs I've been going to ( it is that time of year after all ) I'm piling up in the meat and not much bread and spud. Trying my best to drink low carb beer if possible and also choosing wine instead of ales on some occasions. Apart from running after the older MN5 jr on his new bike exercise is down to a bare minimum for now.
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Did a few 1 rep maxes on the deads last night. Managed to get to 205kg. I was shaking like a person might shake a polaroid picture after that but to get it there felt pretty cool. Hands are a bit rooted today and back will ache like a mutha fucka later this avo I suspect.....
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Things still trucking along as usual. Weight has snuck up a tad to bang on the ton but not too worried as I have been focussing on trying to build the "guns" with a few isolation exercises as something a bit different. Lots of skull crushers, curls, chins etc. I'm loving doing the old "clap" push ups every now and again as well.<br />
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To use the Bartman measure I can happily report the belt hasn't tightened at all, thats gotta be good. -
[quote name='BartMan']deadlifts - loving them at the moment. [B]That feeling as you take the strain and nothing happens[/B], and then the bar starts to lift off the floor - a sweet feeling! they're next up on Friday![/QUOTE]<br />
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That gives me mental images of something else......:think:<br />
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Back to deadlifts though may I take my virtual hat off at you being able to dead 2 bucks 40 back in the day. That is seriously fucken strong. Musta hurt the old hands doing that ! In terms of making gains it is quite easy if you do them regularly I've found although definitely plateauing a bit at the moment. -
Used to get blood noses at random after a heavy deadlifts or heavy squat day. Would like to get back into the 200s, that would be nice, but been a loooong timew since I have been into DLs in a serious manner - my back does feel it the next day, not in a bad way, just knows the muscles have been abused!!!
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[quote name='BartMan']Used to get blood noses at random after a heavy deadlifts or heavy squat day. Would like to get back into the 200s, that would be nice, but been a loooong timew since I have been into DLs in a serious manner - my back does feel it the next day, not in a bad way, just knows the muscles have been abused!!![/QUOTE]<br />
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Brilliant ! Deads tomorrow according to my occasionally rather vague workout plan. I'll know not to stop until I have the claret pouring from my beak ! I suspect my grip/back/forearms may give out beforehand though. -
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MN5 that is a good bloody effort mate - I'm still trying to figure out how fast to increase weight given I've done around 4 workouts that include them. Meant to be doing reps of 6 so I guess that would mean weight will (should) increase slowly over time. Do love that full body fatigue you get after a solid session though, quite different to attacking a single/couple of muscle groups!<br />
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How quickly do you up the weight? and are we talking adding 5-10kg per time or going for 20+ increase? <br />
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Bart, lifting till bleeding from nose!!? ha ha that is certainly a props bloody-mindedness! -
[quote name='Paekakboyz']MN5 that is a good bloody effort mate - I'm still trying to figure out how fast to increase weight given I've done around 4 workouts that include them. Meant to be doing reps of 6 so I guess that would mean weight will (should) increase slowly over time. Do love that full body fatigue you get after a solid session though, quite different to attacking a single/couple of muscle groups!<br />
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How quickly do you up the weight? and are we talking adding 5-10kg per time or going for 20+ increase? <br />
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Bart, lifting till bleeding from nose!!? ha ha that is certainly a props bloody-mindedness![/QUOTE]<br />
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Cheers dude, feeling it today thats for damn sure, I'm like an old man every time I get out of my chair ! <br />
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A 5kg increase is pretty manageable each time for deads I reckon. Obviously this slows down over time otherwise I'd be repping about 500kg now :knuppel:<br />
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While you really notice a 5kg increase on something like a skullcrusher or bicep curl as a % of whatever you're deadlifting a cheeky 5er is next to nothing. A mate of mine who weighs about 80kg and runs, does the odd curl and chin up ( so basically a fit bugger but no avid tin lifter by any stretch ) did couple of reps of 100kg ( I think he coulda done more ) in the famous MN5 garage gym recently so in terms of promoting "real world" type strength I think they're an awesome exercise. -
[QUOTE]Bart, lifting till bleeding from nose!!? ha ha that is certainly a props bloody-mindedness! [/QUOTE]<br />
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to be fair it was only a couple of times, I must have had a head cold or something at the time. <br />
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Upping the weight, until you get to failure, whack it up by 5 or ten each session would be my call. I have been upping by 10 each week, do 4 sets, reps of 10, 6, 6, 6. So the ten is your warmup, and then three worksets. last week was 120, 130, 140. This week (tomorrow I'll probably start at 120 again, but then go 140, and 150 or 160 to finish, depending on how the 140 feels. -
hmm always good to hear how others approach it. I'm still a newbie so working on form is short-term goal... always nice to dream about racking up a couple of hundy on the bar tho! seen some brutal lifts on youtube - amazing what loads a human (even roid assisted ones) can shift. Now I understand the mechanics of it better you can see how so much power can be applied - it's technique!!
