1RM's
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Cant work out the rest of the week so did strict press and deads tonight (thurs and Fridays workout) with a few other acc exrecises
4x2 @70kg for press (old 1rm)
4x2 @170kg for dead (old 1rm)1 more week of training until retesting
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Last week before testing. Deloading again.
built up to old 1rm of 140kg. did 2x1 and did paused sets of 2-3 @60,80,100,120,130 focusing on making sure technique was on point.
140kg was pretty easy. Excited to see what next monday brings for testing. Want to get 150+ would be super stoked with anything around 160.
Goals/stoked: Squat: 150/160
Deadlift 190+
Bench: 115/120 if should isn't playing up
Strict press: 80 -
Was mainly just a 'keep the body moving' week with low reps and not that heavy weight. They said if it wasn't a paid gym they would have programmed in a rest week.
Resting up this weekend then squats are the first test on Monday. Got a niggly to my knee playing basketball on Wednesday but should be all good.
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I used to focus heaps on the 'big 3' but nowadays particularly past the age of 40 I'm much more about a mix of strength, explosiveness, flexibility and overall function. I can't remember the last time I had a proper hoon at benching or deadlifting, my best in both were 140kg and 230kg respectively yet I reckon I'm in better overall shape now than when I was going hard out with them. People have said I look better than a few years ago even though I haven't pushed tin as it were for quite awhile.
I guess in one sense it's comparing Pine Tree Meads if he was suddenly transplanted into the ABs nowadays. For starters he'd be 6 or 8 as oppoaed to lock and whilst I doubt he ever saw a weight bench in his life his 'functional' strength would be through the roof ( although obviously the ABs do a lot of this compared to the gym freaks they encounter from England and S.A.)
Just one example of course, I think any number of 85kg flankers from yesteryear would be trampled underfoot if Read, Vermuelen or Picamoles ran full tit at them off the back of a scrum....
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Got 160kg for my squat today. Was a bit short on time. Failed on 165kg but was more technique than strength. Probably could have got it at 165 with some more attempts but had to shoot off. Happy with it achieved what I wanted. Next aim is 180kg in 12 weeks time.
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Yeah I had never really just given going heavy on stuff before this has been a good challenge to get me remotivated for the gym as wasn't pushing as hard as i could. Will keep up with it as its getting me to the gym 4x a week and consistently making progress so im happy. Probably going to do some extras myself this next program.
Yeah functional strength for rugby is so much different. Some of the boys would throw some big weight but really its maintaining strength in conjunction with fitness. Watched a 1RM squat of Carl Haymens on youtube and wasn't huge numbers but he doesn't need to be strong once.
@mn5 said in 1RM's:I used to focus heaps on the 'big 3' but nowadays particularly past the age of 40 I'm much more about a mix of strength, explosiveness, flexibility and overall function. I can't remember the last time I had a proper hoon at benching or deadlifting, my best in both were 140kg and 230kg respectively yet I reckon I'm in better overall shape now than when I was going hard out with them. People have said I look better than a few years ago even though I haven't pushed tin as it were for quite awhile.
I guess in one sense it's comparing Pine Tree Meads if he was suddenly transplanted into the ABs nowadays. For starters he'd be 6 or 8 as oppoaed to lock and whilst I doubt he ever saw a weight bench in his life his 'functional' strength would be through the roof ( although obviously the ABs do a lot of this compared to the gym freaks they encounter from England and S.A.)
Just one example of course, I think any number of 85kg flankers from yesteryear would be trampled underfoot if Read, Vermuelen or Picamoles ran full tit at them off the back of a scrum....
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@magpie_in_aus great result for the hard yards bro!!
Perhaps give the 1.25kg plates a hoon when you are pretty much redlining? My PT jokes that the pain on really starts when the 1kg plates come out. Incremental overload and PAIN!! But also a good way to keep focused on form rather than the jump in weight.
Do you know what went wrong on the 165kg lift?
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@paekakboyz think I just unbraced and dropped a bit quick. Lost the control. I reckon I could get it if I tried again. Was rushed as had to get to work so didn't reattempt.
In other news got 120kg with my bench today up from 105kg. Left-arm (and left leg to a lesser extent) needs some serious rehab so that's the focus over the next 12. My right arm has 130kg in it left has about 115. Bloody old rugby injuries that you poorly rehab ever though you are a physio.
Strict press tomorrow which im not overly phased about. Then Deads on Thursday. Ticked off two of the goals I set so gunning for 190kg+ for deadlifts.
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@magpie_in_aus are you doing wide grip or narrow grip for bench? have recently moved to a much wider grip aka powerlifting style (without much arching tho) and it's been so much better on my shoulders. Could be worth looking at your set up if your hands are pretty much immediately outside shoulder width... if that makes sense!
I hear you on staying tight during squats. A quick-ish drop is fine if you know you've got the strength and flex to get out of the hole. But sometimes a tad slower is better for the heavier stuff
Great progress in any case bro!
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@paekakboyz said in 1RM's:
@magpie_in_aus are you doing wide grip or narrow grip for bench? have recently moved to a much wider grip aka powerlifting style (without much arching tho) and it's been so much better on my shoulders. Could be worth looking at your set up if your hands are pretty much immediately outside shoulder width... if that makes sense!
I hear you on staying tight during squats. A quick-ish drop is fine if you know you've got the strength and flex to get out of the hole. But sometimes a tad slower is better for the heavier stuff
Great progress in any case bro!
Is your 1rm on the bench over 150 clicks Paeks?
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@mn5 lil did someone say bench!!!?
Still chasing the 150kg. 145 currently, which I was fucking amped with after changing set up. Its still more for fun than for training etc. Which is why I give @Magpie_in_aus a mental fist bump for keeping strict press in the mix. Now that is a functional movement!
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@paekakboyz said in 1RM's:
@mn5 lil did someone say bench!!!?
Still chasing the 150kg. 145 currently, which I was fucking amped with after changing set up. Its still more for fun than for training etc. Which is why I give @Magpie_in_aus a mental fist bump for keeping strict press in the mix. Now that is a functional movement!
I arched the fuck out of the back and hit 140 a few years back but as I said earlier I haven't benched in God knows how long. Plenty of other push/press variants to keep the chest sore though.
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@mn5 @Paekakboyz yeah my grip is further out than closer in. Have a dodgey left shoulder that needs heaps of rehab over the next 12 weeks to try and get it closer to my other one. If I don't I won't improve much at all.
My quick ish drop on squats resulted me being on knees but survived thankfully (never failed on a squat before). The quick drop was to quick probably just scared being under that weight.
This next 12 weeks aim is get real on point with food intake. Try and increase stregnth but drop body weight from 111 to 100 or there abouts. Mainly just being strict as ive been slack as fuck.
Think I should be able to keep increasing 20kg in squats and if I improve my shoulder should be able to in bench as well as still think theres lot of improvement.
Deadlifts we shall find out where I sit this week.
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Did deadlifts and strict press .
Got 210kg up from 170. Failed on 220. Pretty stoked but 220would have meant 500kg club.
Strict press was 80 up from 75 (thought it was 70 but was wrong). Back was cramping with 85kg attempt after the deads. Couldnt go in tomorrow or Saturday so had to do it tonight.
Good 12 weeks but next 12s gonna be hard!
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Just planned out the next 12 weeks:
Got specific exercises for rehab of old niggles in my shoulder and leg. They are holding me back as my right side is >>>> than my left.
Got some extras im going to do away from the gym for my squat and deadlift and grip strength.
Going to use myfitnesspal to keep me honest with my food intake and get the diet dialled in.
Aim after 12 weeks:
210kg deadlift to 235
120kg bench to 135
Squat 160 to 190
Retest my strict press when fresh try and get to 90kg end of program.
Had 75kg increase this 12 weeks across my big 3 aiming for 70 this next 12 with a 8-10kg weight drop which actually shouldn't be that hard if I show even a little discipline on the diet. -
@magpie_in_aus said in 1RM's:
Just planned out the next 12 weeks:
Got specific exercises for rehab of old niggles in my shoulder and leg. They are holding me back as my right side is >>>> than my left.
Got some extras im going to do away from the gym for my squat and deadlift and grip strength.
Going to use myfitnesspal to keep me honest with my food intake and get the diet dialled in.
Aim after 12 weeks:
210kg deadlift to 235
120kg bench to 135
Squat 160 to 190
Retest my strict press when fresh try and get to 90kg end of program.
Had 75kg increase this 12 weeks across my big 3 aiming for 70 this next 12 with a 8-10kg weight drop which actually shouldn't be that hard if I show even a little discipline on the diet.Tough to get stronger and lighter at the same time. Well done fella
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@mn5 Thanks mate. Yeah some of the weight should just drop off as my diet was pretty sloppy so will still be eating just not eating bullshit all the time. Starting the first two weeks with just eating minimal shit on the weekends and improving during the week this week. First 2-3 weeks some weight will likely just drop off with better diet and higher volume. Here's hoping.
Still think I have some strength gains from just conditioning as well as this is only my 2nd 12 weeks and near the end I still wanted to do more volume but was low sets and reps by then.
Be interesting to see how it goes. If I can even have slight improvements and have a better BF% that would be great. Was 22% @113 at the start of the last block. Haven't had another dexa yet will wait until end of this and see how it all changes.
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Been kind of MIA but not really.
First week after testing was lots of light or body weight stuff to get bodies use to volume again. Second week was just 3x12 at about 50% of new 1rm to get use to load again.This has been week 1 of 12 now.
Back is just a combo of back exercises which I did (pulls ups/rows and some shoulder presses)
Did chest today 4x10 @65%
3xmax tricep pressups
DB slight incline 4x10 @35kg DB's
Some core
Single leg glute bridge
Deads tomorrowMissed squats as I sprained my ankle quite badly sunday at basketball training so missed two games this week aswell. Annoyed about it but just getting into the rehab and hopefully knock out squats next week and aim for b ball in 2/52
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4x10 deads yesterday at 135kg
Then some curls/bent over rows/single leg deadlifts.
Was pretty wrecked from that and chest on thursday -
This week has been 5x8 at 70%
Did first squat session as missed last week due to sprained ankle
100kg 5x8
Back: Assisted pullups/shoulder press/arnold press and penlay rows
Bench: 5x8 @85 then 4x10 slight incline DB bench with 35's, 3xmax tricep pressups
Deads: Tonight will be 5x8 @150 lets so if I survive this seeing start of the last program my 1rm was 170 haha. Rest of the program is DB bent over row/single leg dead lifts and something else.
