MN5's 2010 get ripped plan
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Flu just about all gone and whilst the shoulder still won't allow for pulling exercises ( I really need to get off my assss and see someone ) theres no probs at all with "pushing". Thought I'd give a few sets of push presses a go, well one warm up and one to failure, I was in a hurry. Now I haven't done these in ages but I think the deads I've been doing and the plyometric push ups may have helped increase my explosiveness, I ripped out 12 x 70kg which I'm chuffed to bits about. One of these reps shook the garage as I hit the ceiling beam which fucked with my Chi a bit but I really focused on locking out at the end ( last couple of reps maybe not 100% perfect but still a nice burn in the upper body )<br />
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Actually the whole body gets a fairly good working over on these, my invisible abs are feeling it today. -
Eased into the deads tonight finishing with 8 x 150kg, I felt I had a few left in me but I wasn't keen to push it after my injury break. No pain in the shoulder whatsoever, based on the fact I didn't go to failure I may go all out later in the week on these.
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Awesome mate. <br />
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Did my first set of deads yesterday for the first time in two weeks. First shoulder issue and then had the ribs. Seems all good now but still was a light day for me yesterday too only up to 120kg. Hopefully can push for more come thursday. -
[quote name='JK']Awesome mate. <br />
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Did my first set of deads yesterday for the first time in two weeks. First shoulder issue and then had the ribs. Seems all good now but still was a light day for me yesterday too only up to 120kg. Hopefully can push for more come thursday.[/QUOTE]<br />
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Yeah I think the body likes a rest from these every now and again but in my case it was over a month, time to smash em again !!!!! I'm gonna be dominating come thursday ! -
A wee while but I've only been really serious about the weights in the last few years. In my 20's I definitely did quite a few curls to work the guns but the realisation I couldn't bench my own weight a few years back ( coinciding with me getting on the fern and discovering some good advice ) got me pretty hard out into it again. The fact I stole a weight bench off my neighbour when he moved out ( so basically NO excuses for not doing em ) helped the motivation too. Since I've followed Red Beards program in the last three or so years I've got the deads, bench, push press, chins and curls way up on what I was doing before. Like many I wish I'd had this dedication at 24 rather than 34 but being older than just about every internation rugby player playing the game has made me look further field for inspiration. The fact guys like Hugh Jackman, Christian Bale etc can smash out massive weights at 40 or close to it is pretty cool in my book. <br />
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Aw, so to answer your question about 3 and a half years I spose. A few niggles, bouts of overtraining and dumb training probably made it longer than it should have been ! -
Doing the right exercises sure makes a difference eh.<br />
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I worked out for 3 years at uni (and thought i was going pretty hard out lol) got up to 85kg and felt good but never ever did any squats or deadlifts and never benched over 60kg. <br />
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Then during 2 years in the UK I got back in to it but again no squats, deadlifts or actually even any benchpress.<br />
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Now I have been working out again for just over 6 months and have focussed om compound exercises especially those above plus simple (but so effective) stuff like pullups, press ups and rows. The progress I have seen over the last 6 months is more than I saw during 3 years of working out at uni! Seems such a waste of time!!<br />
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Must say, I am also eating alot better now and actually understanding things a whole lote more. Not just lifting weights. -
Pissing round in the lounge going a bit stir crazy with the family due to the arctic conditions I persuaded MN5 jr the older ( 3 yrs old ) to hop on my back for some clap push ups. The extra resistance was tough, managed about 8 before he slipped and his jaw hit the back of my head, a few tears....sorry mate, you'll be ok. The two of us also decided on a mad hike up Wellys hills in the sub zero temperatures, the wind, sleet and general freezingness kept us moving at a nice quick rate ! <br />
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Sunday consisted of some deadlifts. Busted out three ( spaced apart ) reps of 210kg and was seeing some nice stars after that ! the 4th rep ( I think I waited about 3 or so minutes between each one ) didn't go up, stink ! Pretty happy as I don't think I've ever lifted that much though....215kg is the target for the end of August I think..... -
[quote name='JK']Man 210kg is a mean lift. I haven't tried getting in to this one rep max sort of stuff. May do oneday.<br />
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Doing sets of 8 at 130kg at the mo so unsure what my 1 rep max would be - maybe 150kg?[/QUOTE]<br />
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You'd be surprised dude. I'd put it at 165-170 maybe according to this.....<br />
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[URL]http://www.muscleandstrength.com/tools/bench-press-calculator.html[/URL]<br />
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I say possibly 170 cos when you do your 8 reps maybe you have another one if you really push yourself ? This calculator is pretty damn accurate.... <br />
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Deadlifting double your bodyweight should be an attainable goal for most people I reckon. 2.5x is my goal one day which would be 250 give or take, don't think I could even budge that right now ! -
Cheers for the link. Looks like 165 like you said. Yep can do another rep i reckon so maybe more. I usually do 12 of 70kg as warmup and then 3 sets of 8 followed by a dropset at 70kg again for 10 reps.<br />
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However I note that is for bench - can I approximater for other lifts?<br />
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If so then squat 1 RMP is projected at 150kg. Not keen to try that though. Deadlifts sure as if I cant lift it well its not going too high. Squats - gotta start high...can only go down! -
[quote name='JK']Cheers for the link. Looks like 165 like you said. Yep can do another rep i reckon so maybe more. I usually do 12 of 70kg as warmup and then 3 sets of 8 followed by a dropset at 70kg again for 10 reps.<br />
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However I note that is for bench - can I approximater for other lifts?<br />
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If so then squat 1 RMP is projected at 150kg. Not keen to try that though. Deadlifts sure as if I cant lift it well its not going too high. Squats - gotta start high...can only go down![/QUOTE]<br />
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Sure can, works on percentages, I used it for push press a couple of weeks ago for example. even "smaller" lifts like skullcrushers and curls.<br />
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If you try your deadlift one rep max and fail all you're gonna do is.....not lift it. But yeah as you say not wise with squats until you're confident or have a good spotter handy !
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