MN5's 2010 get ripped plan
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Continuing in the "exercises I haven't done for awhile" vein I tried some skull crushers for the first time in ages instead of CG bench pressing. Fark me the tris were sore the next day ! hard to lift huge weights while doing these but sure felt the burn ! <br />
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Also busted out some unweighted chin ups ( palms towards me ) for shits and giggles and they went pretty well. -
[quote name='MN5']Continuing in the "exercises I haven't done for awhile" vein I tried some skull crushers for the first time in ages instead of CG bench pressing. Fark me the tris were sore the next day ! hard to lift huge weights while doing these but sure felt the burn ! <br />
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Also busted out some unweighted chin ups ( palms towards me ) for shits and giggles and they went pretty well.[/QUOTE]<br />
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If you've been working on the guns these chin ups can be pretty easy (until the burn sets in). I like the variations you can get with pull ups - just like press ups. A slight change of hand position and you are targetting a different muscle group. No need for fancy ($$) equipment either. I'm still trying to figure out how to set up a decent pull-up bar at home. I'm a tad to heavy for door frames!! and to my shame I don't have a shed!! -
[quote name='Paekakboyz']If you've been working on the guns these chin ups can be pretty easy (until the burn sets in). I like the variations you can get with pull ups - just like press ups. A slight change of hand position and you are targetting a different muscle group. No need for fancy ($$) equipment either. I'm still trying to figure out how to set up a decent pull-up bar at home. I'm a tad to heavy for door frames!! and to my shame I don't have a shed!![/QUOTE]<br />
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I usually don't bother too much with overhand ones basically cos I can't quite get as many reps ( naturally, as they are a bit harder ) and cos I figure they don't target the guns as much as underhand ones. As I tend to deadlift a few days before I rely on that to target the back muscles ( basically one all out set is what I do, then I see stars and lie down for a few seconds :shock: ) <br />
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I'll usually chuck a bit of weight around my belt when doing underhand chins but didn't this time and got a few reps in.....<br />
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I do the chins on a nice strong beam in the garage which has lasted well but prior to that had done them on the door ( Pull ups obviously ) when the wife wasn't home to tell me off. Unfortunately she knew I had been doing them because my belt scraped a bit of the paint off the door. DOH ! -
ha ha busted!! I thought I'd found a good place for a bar last night.... until I worked out I'd have to put a couple of holes in the walls to make sure I connect it to a stud. Bad outcome would be putting it up wrong, worse outcome would be ripping a chunk of the wall out!!<br />
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Yeah the palms forward ones are bloody hard - I reckon the wide grip ones are actually a bit easier than the close grip ones. Either way its still a really good exercise.<br />
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Next in line is those mad fingertip pull ups that Bruce Lee used to do!! now that is impressive! -
A relaxing weekend of doing nothing strenuous was rudely interrupted by my mum ringing and saying she had a little buddha statue that needed moving. This "little" statue was admittedly not the biggest but fark me it weighed a ton ! you know how sometimes you underestimate something, go to lift it and perhaps not give 100% ? well I did and to my amazement it barely budged. It took a mighty effort to lift this bastard and actually move it to where it needed to go and holy shit the guns felt it the next day, the back was absolutely fine which I put down to deadlifting but by crikey I'd like to get this thing on the scales and find out its weight......<br />
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On a related note I went to some Mitre 10 fathers day promo thing expecting to be bored shitless but actually having a great old time. Levi ( the "big is good" guy from the ads ) was there and I got the requisite cheesy photo with my son ( any ferners on my facebook can have a gander, it's my profile pic ) and what a hell of a nice fella he was. I think my boy was a bit alarmed that this moving mountain was talking to him ( he told me he weighs 200kg ) but he soon eased up and was giving him high fives. I sheepishly admitted to Levi that I did a few weights feeling like I would if I'd gone up to Don Bradman and said I "play a bit of cricket" and he said "Yeah bro I can tell" ( ok I made that bit up )....<br />
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He was 6th strongest in the world a few years back ( which I think is an amazing effort considering some of the Eastern european freaks he'd be up against ) but says he doesn't compete anymore. I told him I could have used his services the day before and he had a laugh about that. His advice when doing any kind of lifting is ALWAYS lift really quickly and explosively. I don't necessarily want a pair of 25 inch cannons like he does but still great advice from a bloody good joker. -
Down to 95kg ! feeling a bit waifish and have had to hold onto lamposts as I've walked on some of wellys windier days. <br />
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didn't bench for awhile ( bout a month ) and did a few "assistance" type exercises which ( so the link said ) were supposed to increase my bench. Guess what ? it didn't, in fact I lost a bit of strength which sux but I'm sure it'll come back after a few workouts. <br />
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Weighted chins going great, flagging deadlifts for awhile to get a slight pain in my lower back time to recover properly. -
Absolutely rooted after a day of doing a few weights in the garage ( family was out so had the house to myself ) probably overdid it judging by the pain appearing all over my body. <br />
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Treated myself to a 90 minute kip on the couch and woke up feeling like shit. Clearly too long spent sleeping ! -
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!!!
