MN5's 2010 get ripped plan
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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!!
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[quote name='Paekakboyz']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!![/QUOTE]<br />
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Some of the guys on the youtube vids deading ridiculous amounts have slightly questionable techniques if you ask me ( ie the backs bends a wee bit and they lean back a fair bit ) but I think some slightly dodgy form is ok and inevitable on big weights. It depends on how you feel the next day and whether it is "good" or "bad" aches....<br />
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Weekend was spent in the rapa throwing a few big rocks around for no particular reason other than to show off to my son ( I really must get the scales up there to find out exactly what I'm lifting and whether to be proud or not ! ) Also did some super slow push ups, 10 seconds up and down, something different, doesn't take many of them for the chest to be screaming for a break ! -
Sheesh do you run a S&M club in your spare time bro!!? ha ha you loooove to put the body under attack in new and inventive ways! You should be training with Bartman - I shudder to think of the nasty, burning, blood nose inducing workouts you'd put together!! Anytime you slow things down like that it gets super tough. <br />
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But if your training is all about 'real world' strength etc then biffing some granite around is def a way to test progress. I had a similar exp over the weekend when I was laying into the garden. Digging out tree stumps and all that Jazz. -
[quote name='Paekakboyz']Sheesh do you run a S&M club in your spare time bro!!? ha ha you loooove to put the body under attack in new and inventive ways! You should be training with Bartman - I shudder to think of the nasty, burning, blood nose inducing workouts you'd put together!! Anytime you slow things down like that it gets super tough. <br />
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But if your training is all about 'real world' strength etc then biffing some granite around is def a way to test progress. I had a similar exp over the weekend when I was laying into the garden. Digging out tree stumps and all that Jazz.[/QUOTE]<br />
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Haha you're making it sound like I'm some kind of Spartan which I certainly am not !!!!! once the pain got too much I popped in for a cheeky beer and then a wine. The body is telling me that I did overtrain a bit over the weekend though, a week off may be in order. Also heeding Barts booze advice, aside from a few wets on thursday for my wifes birthday its gonna be a dry week ( weekend as well ! ) -
Aside from the ferns invitational bench press challenge and a few chins I'll be laying off the weights this week to give the joints a bit of a rest and perhaps come back stronger. ( or the same or weaker, stink ) <br />
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Heading to a wedding up north this weekend so may do a few chins/pushups if I feel the urge over the break. I also intend to work the grips a bit as well [URL]http://www.heavygrips.com/[/URL]<br />
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do try them..... -
Have had two sessions of Dr Ellington Dardens 5 minute arms. <br />
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By crikey they hurt at the end....<br />
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Another session the other day. Basically 1 minute chin up ( one really SLOW rep, brutal ) straight into curls ( lowering your usual weight of course ) then a minutes rest, then 1 minute dip ( same as the chin up ) then finishing with skull crushers to failure. I use the kitchen clock cos it ticks nice and loud and as you're doing it the space between ticks seems an eternity. I can't stress enough how rooted your arms are after doing this, Manfred Hoerbel suggests some good long stretching after working the guns and he would appear to know what hes talking about.....<br />
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[INDENT]Have had two sessions of Dr Ellington Dardens 5 minute arms. <br />
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By crikey they hurt at the end....<br />
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Another session the other day. Basically 1 minute chin up ( one really SLOW rep, brutal ) straight into curls ( lowering your usual weight of course ) then a minutes rest, then 1 minute dip ( same as the chin up ) then finishing with skull crushers to failure. I use the kitchen clock cos it ticks nice and loud and as you're doing it the space between ticks seems an eternity. I can't stress enough how rooted your arms are after doing this, Manfred Hoerbel suggests some good long stretching after working the guns and he would appear to know what hes talking about.....<br />
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[IMG]http://www.davedraper.com/fusionbb/fbbuploads/med_1244354067-Manfred_Hoeberl.jpg[/IMG] [/INDENT] -
So got home at 7-30PM last night after a few tasty ales with another ferner ( and due to the wife being home with the boys in bed ) had to walk home up a large hill. This ferner and I discussed weights amongst other things so I thought when I got home why not rip out a few deadlifts. In jeans and a shirt. After a huge walk. After five beers. With no warm up. In the dark ( I really must sort out power in my garage one day ) <br />
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You know what ? I smashed out 13 reps @ 150kg. The mind beat the matter big time there. No pain in the back today either ! -
Too much beer and wine in the weekend and I'm now tipping the scales at 101.5kg. Only an extra couple so no huge deal I suppose. Threw a few stones around in the countryside for no particular reason and I swear one of them is getting a bit lighter, my goal is to do a King Kong and clean it to my shoulders and throw it. <br />
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I thought the weight may have been an issue when I went gliding in the weekend ( throughly recommend this by the way, beautiful scenery in the good old rapa dapa ) as there is a 220lb limit ( exactly 100kg ) according to the cockpit dial. We sure got off the ground ok though ! -
Hmm deadlifting a full keg then drinking as you go and increasing the reps = Full keg6, 3/4 Keg10, 1/2 Keg* 14 etc... hmm you'd have a fair whack of time in between sets working on hydrating!! actually that would make for a funny drinking game with a small number of mates... as long as you don't mind drinking foam!
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[quote name='Paekakboyz']Hmm deadlifting a full keg then drinking as you go and increasing the reps = Full keg6, 3/4 Keg10, 1/2 Keg* 14 etc... hmm you'd have a fair whack of time in between sets working on hydrating!! actually that would make for a funny drinking game with a small number of mates... as long as you don't mind drinking foam![/QUOTE]<br />
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Exercise and booze are an uneasy combination ( mind you, not as uneasy as firearms and booze ! ) -
Things ticking along nicely at the moment so I decided to basically kill myself yesterday. Quick warm up with a few reps at 100kg on the deads then ramped it up to 160kg and smashed out 10.5 consecutively ( I say .5 because not sure if it really counted as a rep or not ) needless to say I dropped the weights staggered into the lounge and collapsed in a heap on the carpet as if I was dead. My wife then invited me to join her in her powerwalking DVD. I think in between gasping for air I neglected enough for her to realise it wasn't gonna happen. Pleased that theres fuck all pain in the back/shoulders today though ( Still enough to know they've taken a beating ! ) and pleased as punch at how these are coming along. Who knows, I might even break the rules of my own home gym and try some squats next !
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Dude that is epic! very good work. If you are keen on trying squats you could have a crack at box squats, they feel just that little bit safer. You could always go for higher reps at lower weights (sub 120kg I reckon) and crank them out. No big drama if you have to bail on that sort of weight! <br />
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Main problem would be having some sort of rack to get it all set up on... got a couple of ladders in the shed! I guess the boys aren't quite tall enough yet either! -
[quote name='Paekakboyz']Dude that is epic! very good work. If you are keen on trying squats you could have a crack at box squats, they feel just that little bit safer. You could always go for higher reps at lower weights (sub 120kg I reckon) and crank them out. No big drama if you have to bail on that sort of weight! <br />
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Main problem would be having some sort of rack to get it all set up on... got a couple of ladders in the shed! I guess the boys aren't quite tall enough yet either![/QUOTE]<br />
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Thanks for the kind words dude. Yeah I'm gonna do it. Chuck 110-120kg on the bar and see how I go. The garage is much tidier and the weights will be far from the crockery ( the scene of lat years near disaster ) so its about time I made the powerlifting "Big 3" three again !! <br />
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I can rig the weight bench up on a table and get the weights from there, box squats it is !
