Strength Weight Training: Anything and Everything II

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I don't really know much about gridiron, just know in my travels that Jim Wendler (powerlifter who wrote the 5/3/1 program), has adapted his 5/3/1 program for american football.

Quick article of his on athletes:
http://www.t-nation.com/free_online_article/most.../531_and_athletes

And a quick rundown of his football program:
http://www.worldclassbodybuilding.com/forums/f61/5-3-1-for-football-breakdown-85463/

His program basically works backward from season start:
They are broken down into –
Winter Training ( 8 weeks )
Spring Training ( 2 weeks )
“Going into Summer” ( 9 weeks )
Summer “Pre Camp” ( 6 weeks )
In Season Template
Click to expand...

If you can find/download/buy a copy of the book it might be worthwhile.
 
I don't have the book, so not sure what else is missing sorry. Apparently it's pretty comprehensive, but only heard from people's comments about it on forums, etc.
 

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First time ever doing personal bests today, ive never gone for a one rep max before, its a conpletely different feeling - but I was feeling pretty good

Ended up with
100kg bench, definitely my weakest area but I was happy to hit three figures
135kg squat, but I think I could go higher, it was my first time ever using a free barbell to squat (jetts squat cradle and smith are useless) and its so different using a free bar, the stabilization is immense.
200kg deadlift, this was my big one I was very happy to hit 200, and this is only my second time deadlifting a free bar so I know I can still do better.
3 reps at +25 pullups, I could have maybe gone to 30 but I was tired by the end

Ive got about 11 weeks of bulk left so I'll hit them again at the end.


This is a pic of me hitting I think it was 180, I didnt get a shot at 200, too busy focussing on getting the lift up. The gym I went to had olympic plates, fuarking coolest thing out. The full rainbow = 160 with a couple if tens on the side which you can see. Seriously most fun ive had in the gym in a while
uploadfromtaptalk1370244484188.jpg
 
FlowersByIrene said:
...
Click to expand...

d-do you want a spot, bro

pls respond


Okay, got a question about deep ATG squats.

I've just started ATG because the internet told me they're better all round, especially for dodgy knees. I'm keeping them to 80kgs, 3 x 12 because I have an old compressed L4-L5 (sport, not even once) and I still want to fit in jeans. When I go right down, I find myself rocking onto the balls of my feet and taking off from there. It's not major, perhaps the last six inches of the decline and the first six of the push, and my heels are still on the ground, just not taking any weight. Snap city? Would this be caused by shitty hamstring flexibility?
 
De Iulio2Wiggins said:
d-do you want a spot, bro

pls respond


Okay, got a question about deep ATG squats.

I've just started ATG because the internet told me they're better all round, especially for dodgy knees. I'm keeping them to 80kgs, 3 x 12 because I have an old compressed L4-L5 (sport, not even once) and I still want to fit in jeans. When I go right down, I find myself rocking onto the balls of my feet and taking off from there. It's not major, perhaps the last six inches of the decline and the first six of the push, and my heels are still on the ground, just not taking any weight. Snap city? Would this be caused by shitty hamstring flexibility?
Click to expand...


if you've got past back issues then record your squat and look to see where the point is that you start to go into lumbar flexion (tuck under)...then never squat below that point
 
Finally pretty happy with my lifts. Pretty sure i lost a fair bit of strength with the program i changed to during my last cut, so it's taken me a while to bring everything back up again.

Have 2 months left on my "bulk" before dieting starts – so hopefully can push last little bit out of them before they start to slow down.

Code: 
Squat: 6 x 142.5
Dead : 6 x 180.0
Bench: 4 x 112.5
Press: 5 x  77.5
 
Quick question; when I can't get to the gym and just want to do an workout at home, what are my options if I only have a 40kg barbell set? I can probably cram about 35 kg's onto on of my dumbells as well.

Just to give you an idea of what I'd do at the gym;

Bench: 75-80kg (4 sets - 1x6 warm up @ 60kg, then 3x4 @ either 75kg or 80kg depending on if I've done something else first)

Squat: 110kg (In a Smith, not ideal - but had a partial medial tear, trying to build a strength base before going into free, I'd be doing less weight if free due to stabilising right?

Dead: 100kg

Fairly new to those three, probably 3 months in.

I do a Leg Press as well, but doubtful I could do anything that would replicate that 4x8 @330kg.

Is there anything I could do at home apart from increasing the reps to a stupid amount?

Thanks.
 
eccentric reps
isometric holds
increase the stability requirements of the exercise
bodyweight exercise supersetted with weighted exercise

get off the smith NOW...all your doing is pumping the muscles up that will get too string for your connective tissue and stabilisers...hit the bodyweight split squats and reverse lunges and step ups which you should be able to do...more range of motion and less load which is ideal for you now
 

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mcuzzy said:
since starting deadlifts again my squat has plummeted, but all other lifts staying about the same. bizarre.

edit: and by plummeted i mean a drop in 20kg
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What days do you do both?

I do squats mon, deads thurs. So i get 2 days recovery for deads and 3 for squats.
 
as above you have to at least go mon/thu or tue/fri - the longest break you can

also look to wave your programming a little too so either alternate weeks where you go harder on 1 then the other or 2 - 4 week blocks if it's that big of a hinderance
 
I'm heading to a personal trainer on Wednesday for a consultation. She (yes she) owns her own fitness studio and has been competing as a fitness model for the past 10 years. I'll be interested to hear her point of view on my methods and results so far. If I think she knows what she's talking about I might make it a more regular appointment, also with her contacts within the bodybuilding scene in Adelaide she might even know some other people who could really help.
 
Richo is God said:
I have a barbell and pull up bar and some plates but no bench or racks or anything. What can I do with these, apart from deads/lunges etc and can someone give me an idea of a strength workout I can do?
Click to expand...


Weighted pushups
Pullups
Bent over barbell rows
Standing military press/Seated military press
Squats/Lunges
Deadlifts/Stiff Leg deadlifts

Then the best part :3 < that's a face
Barbell curls
Some sort of tricep execise like diamond pushups, close grip floor press or skullcrushers

Please post nudes when you're done
 
Anybody else dislike going to a new gym for the first time?

I have gotten really comfortable at my regular one. And had been comfortable at the one before that.

My gym was shut yesterday so I went in to a local franchise gym to take advantage of a one-week trial.

I had no intention of becoming an actual member, just felt like lifting and didn't want to wait til today.

Anyway I didn't like it. Not used to their equipment. And there were too many boy band members in there.

Can't wait to go back to my regular gym where I feel at home.

On the plus side I felt like the toughest campaigner in there whereas at my regular gym (which is a proper gym, not a 24/7 franchise; has plenty of serious lifters) I am a mediocre lifter.

Weird feeling.
 

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Strength Weight Training: Anything and Everything II

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