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- #2,551
definitely test - fri this week with no other chest/shoulder work before then
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Strength Weight Training: Anything and Everything II
- Thread starter cptkirk
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definitely test - fri this week with no other chest/shoulder work before then
Thank ****ing Finally!!!
after hitting the Smolov JR, took bench from 97kg to 101kg today. Not a huge jump, but great after hitting a plateau.
I went 5x70, 2x81, 1x91, 1x101.1, fail at 103.6, fail again at 101. The 101kg was easy, powered right through it. I reckon I could have hit 102-103 if I went for it first go.
Is there a better way to hit up to a 1rep max? Did I go too conservative? How long should I wait until I do the next cycle?
I might do a review on the Smolov JR over the weekend.
after hitting the Smolov JR, took bench from 97kg to 101kg today. Not a huge jump, but great after hitting a plateau.
I went 5x70, 2x81, 1x91, 1x101.1, fail at 103.6, fail again at 101. The 101kg was easy, powered right through it. I reckon I could have hit 102-103 if I went for it first go.
Is there a better way to hit up to a 1rep max? Did I go too conservative? How long should I wait until I do the next cycle?
I might do a review on the Smolov JR over the weekend.
Shupe
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- Jun 21, 2011
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How are you getting those 1kg? Does your gym have 500g plates? Haha.
OK
My home gym, I bought the plates from Workout world and probs should have researched more.
I had them all weighed last year, and just decided to weigh them again and most plates have lost some small amount of weight.
24.058
24.096
9.769
9.765
5.083
5.144
2.538
2.511
17.943
100.907 to be precise
I usually use 170g rolls of tape to get up to 2.5kg increments.
Shupe
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- Jun 21, 2011
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Ahh, fair enough.
I cracked a 100kg bench today for the first time. Just one rep, but completed without a spot.
I cracked a 100kg bench today for the first time. Just one rep, but completed without a spot.
Weirdly, I can dumbell press more while bridging on a fitball than on a normal bench or bench press.... hit 6 reps with the 45kg DBs last week.
Also, finally hit more than 1 rep for deads at 150, grip failed on the 3rd though. Time to start doing some structure rather than just waltzing in and lifting...
Also, finally hit more than 1 rep for deads at 150, grip failed on the 3rd though. Time to start doing some structure rather than just waltzing in and lifting...
Probably because the ball is forcing you do drive those heels in the ground. Adjust of the bench with heels and shoulder blades forced into bench. 45kg's fair effort on the ball!
Bench has always been really rude on my shoulders - hence my sticking to DB press.
To be honest I have two theories about why I lift more with the DB’s …1 I’ve done a lot of it so it’s now the ‘norm’ for my body as far as horizontal pressing goes, and 2, at the bottom of the press, I get a more even spread of load across my back and I think my upper arm makes contact with the ball too giving it a little bit extra coming off the back turn
- Thread starter
- #2,560
i'd use more sets personally..for 100kg-ish max:
3 x 50, 60
2 x 70, 80
1 x 85, 90, 90, 95, 100
3 - 5mins between sets
like is aid i'd wait easily 12 weeks before smolov again and now is the time to hit everything else up (legs/back etc)
I've never gone alternate... I feel that if my grip is the thing that fails at 150 then I just need to work on my grip. My biceps tendon plays up from time to time too so I'd prefer not to do alternate grip.
130 is big for a warm up set.
I spoke to a buddy of mine who is punting at a Div 1 college team last week, did a 250kg dead at 94kgs and 6'3. Those guys have such sweet conditions to train in!
I just watched an interview with Dmitry Klokov, one of the world greatest weight lifters ( O - lifts). He competes in the u/105kg category... and these are his numbers:
front squat: 285
back squat : 325
snatch : 206
C&J: 242
clean: 245
Jerk(from rack): 262
Snatch grip dead: 310 (no straps)
All of this is very impressive. Very Very impressive, but he is a Russian weightlifter and with the amount of coaching, money and time they can apply to training its understandable. His dad was also a world record holder. Runs in the family.
Here is the part that caught me completely off guard.
Bench: 230, and 5 reps at 200.
Thats a 500 pound bench for someone who would rarely, if ever press in a horizontal plane. Seriously amazing athlete. Go to google images, its work a look.
front squat: 285
back squat : 325
snatch : 206
C&J: 242
clean: 245
Jerk(from rack): 262
Snatch grip dead: 310 (no straps)
All of this is very impressive. Very Very impressive, but he is a Russian weightlifter and with the amount of coaching, money and time they can apply to training its understandable. His dad was also a world record holder. Runs in the family.
Here is the part that caught me completely off guard.
Bench: 230, and 5 reps at 200.
Thats a 500 pound bench for someone who would rarely, if ever press in a horizontal plane. Seriously amazing athlete. Go to google images, its work a look.
Kardinial
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Looking for some assistance here. I have been doing a 3 day split but as footy approaches I only have time to train 2 days. I’ve come up with the plan below so far, any thoughts on changes I could make to improve it? Or does anyone have a completely different 2 day split they would recommend?
Day1
Squat 4x8
Bench Press 4x8
Bentover Rows 4x8
Pullups 4x8
Day2
Deadlift 4x8
Shoulder Press 4x8
Close Grip Bench 4x8
Calf raise 4x15
Day1
Squat 4x8
Bench Press 4x8
Bentover Rows 4x8
Pullups 4x8
Day2
Deadlift 4x8
Shoulder Press 4x8
Close Grip Bench 4x8
Calf raise 4x15
- Aug 30, 2007
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What days will you be training?
Do you play Saturday and have footy training Tuesday and Thursday nights?
Is footy your main focus and lifting weights just to maintain during the season?
Kardinial
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Weights Monday, Wednesday.
Yes footy on Tuesday, Thursday, Saturday.
Yes footy is the main focus, I want to maintain but if I can put on some more size thats a plus too
- Thread starter
- #2,568
a few options for you:
#1 - do legs/core on tue/thu so you they get 4 days of complete rest compared to 2 with your m/tu/w/th/sa outline above...then do upper on mon/wed
#2 - do legs mon then upper wed
#3 - legs mon, tue training, thu legs and training
that being said I'd also change your rep range too as 8 reps will build fatigue in the gym when you should really be looking to minimise that as much as you can...i wouldn't be doing more then 15 total reps for a leg exercise during the season except for speed work but that's sub maximal weight
so my optimal plan for you would be:
mon - upper speed work
tue - max effort lower...alternate weeks of squats and deads...core...training
wed - upper max effort work...alternate weeks of military and bench press
thu - lower speed work...core...training
fri - off
speed work 6 x 2 @ 40%...increase sets by 1 per week then when at 10 sets increase to 45% and start back at 6...speed is key
max effort work up to a 5 rep max but don't rip your spleen out...session 1 keep 3 reps in the tank, session 2 leave 2 reps in the tank and session 3 keep 1 rep in the tank then start aiming to lift heavier then last time but staying with the 321 reps left in the tank bit
- Aug 30, 2007
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Fair enough, for me last season gym and footy had equal focus so we are a little bit different in that regard.
Personally i prefer doing legs on a Tuesday, but for you the better option is Monday, this will be 48 hours after playing and if you train legs on Wednesday that is effectively three leg sessions in a row. You'd rather train with sore legs than play.
Monday;
Warm up with leg extensions and lying leg curl 3 sets of each x 15-20 reps (not to failure just at a weight where you feel a light burn in your legs)
Squats 3-4 sets x 8-12 reps
Deadlifts 3-4 sets 4-6 reps
Bench press 3-4 sets 6-10 reps (warm up sets on top of this) or do some push ups
Lat pulldown 3-4 sets 6-10 reps (warm up sets on top of this) or do some chin ups
Dumbbell shoulder press 3 sets 8-12 reps
Tricep exercise 3 sets x 12-15 reps
Bicep exercise 3 sets x 12-15 reps
Wednesday
Incline dumbbell 3-4 sets 6-10 reps
Dumbbell flyes 3 sets 8-12 reps
Barbell bent over row or dumbbell row 3-4 sets 6-10 reps
Seated row 3 sets 8-12 reps
Shoulder Laterial raise 3 sets 8-12 reps
Tricep exercise 3 sets x 12-15 reps
Bicep exercise 3 sets x 12-15 reps
Now this is purely a body building-esque program to do in season, this will have very minimal affect on your footy
PS cptkirk is a lot more knowledgeable than me when it comes to weight training for footy specifics hence why our advice is probably at odds with each other.
Personally i prefer doing legs on a Tuesday, but for you the better option is Monday, this will be 48 hours after playing and if you train legs on Wednesday that is effectively three leg sessions in a row. You'd rather train with sore legs than play.
Monday;
Warm up with leg extensions and lying leg curl 3 sets of each x 15-20 reps (not to failure just at a weight where you feel a light burn in your legs)
Squats 3-4 sets x 8-12 reps
Deadlifts 3-4 sets 4-6 reps
Bench press 3-4 sets 6-10 reps (warm up sets on top of this) or do some push ups
Lat pulldown 3-4 sets 6-10 reps (warm up sets on top of this) or do some chin ups
Dumbbell shoulder press 3 sets 8-12 reps
Tricep exercise 3 sets x 12-15 reps
Bicep exercise 3 sets x 12-15 reps
Wednesday
Incline dumbbell 3-4 sets 6-10 reps
Dumbbell flyes 3 sets 8-12 reps
Barbell bent over row or dumbbell row 3-4 sets 6-10 reps
Seated row 3 sets 8-12 reps
Shoulder Laterial raise 3 sets 8-12 reps
Tricep exercise 3 sets x 12-15 reps
Bicep exercise 3 sets x 12-15 reps
Now this is purely a body building-esque program to do in season, this will have very minimal affect on your footy
PS cptkirk is a lot more knowledgeable than me when it comes to weight training for footy specifics hence why our advice is probably at odds with each other.
Kardinial
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Option 2 would be the best for me, just because I dont have the time to do weights before training on Tuesday, Thursday. I dont mind training sore but dont want to play sore as saj_21 mentioned
With the speed work did you meant 6 x 12?
Could I alternate with max effort one week and speed work the next?
- Thread starter
- #2,571
no, 6 x 2 - you can't train speed with 12 reps as your speed drops off after 2 - 4 reps so stick with 2 and you'll be golden
you don't want a full max effort week in season, no way...i'm not worried about soreness but nevous system fatigue which will bugger your footy right up
if option 2 is a go go then alternate these workouts:
- deadlift speed, squats max effort
- squats speed, deadlift max effort
Kardinial
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Ok, ill give it a go. Thanks for the input
- Jul 25, 2010
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I'm closing the CoC #1 for 7/6 reps on my right/left hand after not being able to close it for a single, feels good! I think in a couple of weeks I'll order the #1.5.
Anyone in here do Zercher squats?
Anyone in here do Zercher squats?
- Thread starter
- #2,574
zercher's area prick to load up...why would you want tot do them/ what do you want them to do?
- Jul 25, 2010
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I've done them for about 6 months and really like them - great carryover into the deadlift, and good for people with bad squat proportions (long femur short torso).
Loading them is a bitch at first but you get used to it. I've worked up to 165kg without problem... about to start a smolov jnr cycle to try get higher.
Loading them is a bitch at first but you get used to it. I've worked up to 165kg without problem... about to start a smolov jnr cycle to try get higher.
