JK vs BigRed
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Good luck Jk<br />
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Just read one of your post workout posts and noticed you did Deadlifts and Squats in the same workout. How did you feel afterwards? If you're trying to lift heavy for both I'd suggest you do them on different days or even alternating weeks. I read a bit about trying to get gains in this area primarily because I wanted to increase my deadlift. I got a bit of advice that I needed to strengthen the gluts to up my deadlifts, and the only way to do that was to lift heavy squats (something I don't really do).<br />
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But my goal this year is to deadlift the magic 300 pounds that is (136kg) I'm up to 264 (120) but that's a struggle so I'm on the deadlifts Monday and sit down squats (5x5) on Thursday. I'm hopeful for the best and I think the science is fairly sound -
Cheers for the comments ACT Crusader. At the moment I am only doing basic compound routine 3 times a week to try build a solid base. I am sure when I finish this 12 weeks in late March then I will move to more of a split programme.<br />
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Not looking to lift big weights at the moment, just ensuring i keep good form and make progress on increasing the weights is key at the moment. <br />
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Skipped todays workout, well moved it until tomorrow. Filled the kids sandpit this morning with 1 cubic metre of sand and each load meant I had to walk up about 25 steps and then around the back of the house to where the sandpit is. So no wheel barrow. Just lifts. Took me just over an hour and was a fairly intensive session. -
[quote name='JK'][B]What are others doing in terms of a warm up routine before a weights session[/B]?<br />
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Lately I have just been rowing for 5mins but that is about it. Is this enough?[/QUOTE]<br />
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Something that I found works is to start off with some active stretching, then I get stuck into a mini circuit of bodyweight squats, pushups and skipping. <br />
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Maybe try something like:<br />
Leg, arms and back stretches<br />
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10x BW squats<br />
10x pushups<br />
50x skips<br />
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Then repeat circuit 3 times without rest.<br />
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It will get the heart rate up and even a little sweat, but you'll be warm and the body will be raring to go for any sort of workout.<br />
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Personally I'd save the rowing (or cycling/running) to the end of the workout. -
Yeah i just lay into the punch bag for a few minutes as a full body warm up, but i also warm up each exercise by ramping the weights up. Just a couple of lighter sets to get into it, eg 1 set at 50% of full load (whatever that might be on any given day) and 1 set at 75% before cracking into the big stuff.
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Been a funny old week with work (lots of it) and other committments so gym timing got a bit out.<br />
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Ended up doing a weights session at dawn on thurs and another on the way home on friday. Repeated thursdays effort this afternoon which was a really good workout.<br />
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Deadlifts today at 90kg and squats at 100kg again and these felt good and much easier than previous times at these weights. Can finally do 10 body weight pullups now too which is nice. And weigh in at 80.5kg. Feeling good.<br />
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Oh, friday afternoon didnt feel good. Had wendys (baconator) for lunch. First time for any shit food like that this year and whilst I enjoyed eating it, I felt utter pies for about 3 hours after it. It wasnt until I had cranked through a good workout later that day that I felt back to normal. Wont be going for a feed like that any time again soon. -
Took a day off work for daughters 3rd birthday today and was gonna go in to the gym mid arvo but forgot to unset the alarm so found myself awake at 6 and on the way to the gym before I could talk myself out of it.<br />
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Pretty busy in there this morning but managed to get through it all and felt pretty good. Didnt try push myself too much though. Lifted the same weights as last time in but didnt feel like upping anything today. Really like to push myself superhard on the weekend workouts. Not sure why but prefer it. May be due to them being PM workouts when I am fuelled up from a good feed etc. <br />
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Had a mean spinning session on tues morning too. Have decided to just do 1 of these a week and 3 weights sessions and as I know I am only doing 1 I give it absolutely everything and find I get so much more out of it. Had a few funny looks from the instructor but she should be pleased to see someone cranking it like that rather than some of the 'participants' who just roll in 5 mins late and then proceed to go for a lazy cycle before pissing off 5mins before the end....whats the point??? -
[quote name='JK']Took a day off work for daughters 3rd birthday today and was gonna go in to the gym mid arvo but forgot to unset the alarm so found myself awake at 6 and on the way to the gym before I could talk myself out of it.<br />
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Pretty busy in there this morning but managed to get through it all and felt pretty good. Didnt try push myself too much though. Lifted the same weights as last time in but didnt feel like upping anything today. Really like to push myself superhard on the weekend workouts. Not sure why but prefer it. May be due to them being PM workouts when I am fuelled up from a good feed etc. <br />
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Had a mean spinning session on tues morning too. Have decided to just do 1 of these a week and 3 weights sessions and as I know I am only doing 1 I give it absolutely everything and find I get so much more out of it. [B]Had a few funny looks from the instructor but she should be pleased to see someone cranking it like that[/B] rather than some of the 'participants' who just roll in 5 mins late and then proceed to go for a lazy cycle before pissing off 5mins before the end....whats the point???[/QUOTE]<br />
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Maybe you just look like a spaz? <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' /> -
Maybe lol but surely no spazzier than when I am off the bike.<br />
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WHen doing cardio on the bike, rower, crosstrainer etc I like to pretend someones chasing me down with a knife and they are on the same equipment I am. Always make me push myself that much harder lol -
81.6kg today wooot some progress.<br />
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2 workouts this weekend and split my deadlifts and squats to dif days to see how this would go.<br />
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Sat morning went in there after the blues game and did legs and arms. Squats - 15 of 60kg to warm up and then 12 of 80, 10 of 100 and 8 of 105.<br />
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This arvo did my usual compound routine but no squats. Loved the deadlifts though, 4 sets with the last being 10 good reps of 100kg. <br />
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I know I said I was gonna give my compound routine until end of March but might think about doing a split of some sort over my 3 days which are usually weds/thurs, sat and sun. Maybe Weds and Sunday the same workout and something different for the sat. Any recommendations? -
I do kettlebell swings and squats before deadlifting - quick search found this link on youtube [URL]
the squat is pretty self explanatory, I find the weight of the kettlebell brings you back down into a deep squat position and you power out through your glutes/hips. Works really well in getting warmed up but not fatigued.<br />
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I make sure I have at least one day between workouts - tend to be going 3 times a week so tend to hit the gym mon, wed and then sat. I have two workouts so I'll do one of them twice in one week then rotate.<br />
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With 'big' exercises like squats and DL's I reckon you do need a good days rest in between, particularly if you are operating near your max lift -
our trainer puts us 4 weeks heavy and hard out, and then 4 weeks higher reps for ligaments and connective tissue to catch up and be rested also from the heavy grunter 4 weeks. Both ways you get good burn, but just different!! Ceratinly is pretty hard to go day by day by day ehavy with no rests. WE are day 1 chest / 2 legs / 3 off / 4 shoulders / 5 back / 6 off/ 7 off. Today was 2, tomorrow I can't walk...
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[quote name='Paekakboyz']I do kettlebell swings and squats before deadlifting - quick search found this link on youtube [URL]
the squat is pretty self explanatory, I find the weight of the kettlebell brings you back down into a deep squat position and you power out through your glutes/hips. Works really well in getting warmed up but not fatigued.<br />
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I make sure I have at least one day between workouts - tend to be going 3 times a week so tend to hit the gym mon, wed and then sat. I have two workouts so I'll do one of them twice in one week then rotate.<br />
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With 'big' exercises like squats and DL's I reckon you do need a good days rest in between, particularly if you are operating near your max lift[/QUOTE]<br />
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Kettlebells are funny aye ? I had a go with a couple of 12kg ones and figured since that's not much weight for a standard dumbell that they'd be a piece of piss. They are definitely harder work than they appear though, doing a few curls means you have to stabalise a fair bit. I might incorporate them a bit more from now on for something a bit different.
