Think it's time I keep a log on a local site to help some local peeps if they've any questions.

Tueday (20-9-2011)

Back Squats

20KG x 2 x 10
60KG x 10
90KG x 5
110KG x 5
110KG+10KG chains x 3 x 8
115KG x 1 x 10

Barbell Bench Press + Push Ups Superset

20KG x 2 x 10
60KG x 8
70KG x 5
80KG x 5
90KG x 3
100KG x 3
110KG x 1

Dumbbell Rows

60KG x 4 x 10

Thursday (22-9-2011)

Back Squats

20KG x 2 x 10
60KG x 10
100KG x 5
115KG+10KG chains x 3 x 8
115KG x 10

Dumbbell Bench Press

20KG x 2 x 10
30KG x 1 x 10
40KG x 3 x 8

Ring Pull-Ups

BWx4x10

Saturday (24-9-2011)

Back Squats

20KG x 2 x 10
60KG x 8
100KG x 5
120KG x 4 x 8
145KG x 5
170KG x 3
190KG x 1

120KG sets were easier than Thursday's 115KG x 4 x 8, so that's a good sign. 170KG x 3 was pretty easy as well.

Overhead Press Superset Dips 10x

20KG x 2 x 20
30KG x 10
35KG x 10
40KG x 10
45KG x 10
50KG x 8
60KG x 5
70KG x 2


Pull-Ups

4 x 8

EDIT: I think I better put my whole week's training instead of just one day. Looks a bit awkward.

This post has been edited by pizzaboy: Sep 24 2011, 03:16 PM

Good to have you back. Question on front squats, is it alright for the knees to go forwards a little passed the toes (about an inch, I suppose) at the bottom half of the movement? Given that they're still in line with the feet and everything else is tight.

When the knees shoot forward, EVEN THOUGH you're trying to keep it behind, it could be because of a few things:

1. Weakness/imbalance in the quads (VMO) thus not able control the forward motion of the hips as it lowers the lifter lowers themselves down.

2. Weakness in the posterior, thus not able to keep the loading on the lower back and hips. The loosening of the hamstrings when at the lowest point, causes you to shoot the hip forward to load the quads and share the load.

3. Tightness in the hip flexors, thus pulling your trunk forward and shifting the weight to the quads.

Identifying what's the cause of your shifting will help answer if it's okay or not. If it's causes by reason 1, you add in some specific VMO work like step-ups and lunges and it'll fix it eventually.

If it's reason 2, then stiff leg deadlifts will fix it.

The first two reasons are fine, because it could be specific weaknesses. Weaknesses can be fixed.

The third reason is NOT okay. This tightness in the hip flexors can be caused by a tight IT band which will then cause your knee to collapse inwards and can cause injuries. You can tell if it's this, if when you squat, you see one foot pointed out more than the other.

Which one is the cause of it?

I'm sure it's not 3, the feet point out the same amount when squatting. To be honest though, I'm not entirely sure if my knees do go passed the toes or not, because it seems that way when I glance down during the squat, but I could be seeing it wrong because of the angle of my line of sight or something. Best thing to do would probably be to take a video, yes?

Based on your femur/tibia length, it can cause you to pass the toes. That's actually perfectly fine to be honest as long as your weight is actually loaded ON the hips. When we say don't let the knee pass the toes, the cue is designed to make sure athletes load the hip when descending, not the knee. Too many athletes bend the knee not the hip when squatting.

Understand that the squats may be a leg dominant exercise in the eyes of many but it really is a hip exercise. The load must be on the hip else you won't be able to move much weight or you'll injure your knee

So in other words, be sure to unlock the hips first, make use of hip drive and keep the load on the hips instead of the knees, am I right?

.

This post has been edited by hoxy: Jun 13 2012, 05:26 PM

Word!

Thanks aight. Much appreciated.

am i the only one who /faint when seeing your whole weeks workout? bookmarked!

This is the prepatory phase mate. That's why it gotta be a bit higher reps. As rugby training season gets more serious, I'll drop the reps to fivers and focus more into absolute strength and cross training.

Sunday (25-9-2011)

Hill Sprints

10 x 5 second sprints (60 seconds rest)

30 minutes rugby touch
30 mins "bulldog"

Bulldog is where rugby players play in a tiny space and the point is to maximize tackles and evasion.

Strong as f***. Post a pic ^__^
Height,weight,age,current goal, etc?
How do you do your bench? bounce off chest, slow descent,etc..?
How do you do your DB Rows? Straight down, then up or what?

Post a pic...Google "Emma Watson" and I look a bit like that person in the results page.

5'10"/80KG/24 yo/Straight as a candle
Goal... Opening sushi bars and resorts in the Carribean starting from Cayman.

I bench with my arms and chest and back and shoulder including trunk and legs for stability. Touc my chest and usually I try getting it off my chest. Sometimes doesn't work though.

I row with my arms and back, straight down. Do people row over their heads in these forums?

---

Added on September 26, 2011, 7:22 amPost a pic...Google "Velincho cholakov" and I look a bit like that person in the results page.

5'10"/80KG/24 yo/Straight as a candle
Goal... Opening sushi bars and resorts in the Carribean starting from Cayman.

I bench with my arms and chest and back and shoulder including trunk and legs for stability. Touc my chest and usually I try getting it off my chest. Sometimes doesn't work though.

I row with my arms and back, straight down. Do people row over their heads in these forums?

This post has been edited by pizzaboy: Sep 26 2011, 07:22 AM

Monday (26 September 2011)

Back Squats

20KG x 2 x 10
60KG x 2 x 6
100KG x 1 x 5
120KG + 10KG chains x 3 x 8
130KG x 1 x 8





Strict Overhead Press

20KG x 2 x 10
25KG x 8
30KG x 8
35KG x 8
40KG x 8
45KG x 8

Then I got lazy

Chin-Up

3 x 8

Bleh...felt horribly weak in the squats. Remind self to slow down the beers post rugby training.

Pizzaboy, how would you define a strict overhead press?

The bar pressed over the head, arms locked out.
Lowered under the chin and repeat

Awesome , the strength guy is back. This along with Hoxy's calisthenics thread could a great help for me

Question about the OHP as this is always an issue for me as i've been having trouble doing more than 37kg for 5 rep set.

When lowering the weight , prior to the next rep , do you release all tension /reset the move by resting it on your upper chest or just continue on once it reaches below your chin ? Retaining the tension ?

I seem to have an easier time keeping the tension but still no improvement when i comes to weight.

(My terminology sucks i know ..)

Depends what I'm training for. If my log shows 3 sessions of "relax, contract" training, I'll do a session of "retain contraction" training. I don't usually strict press though. I usually push press. Strict press's pretty useless for what I'm trying to achieve. The loading of the strict barbell press is more on the triceps, but...there's not enough load to work the triceps much. A push press or bench press is much better. For deltoid work, I'd rather use a dumbbell or kettlebell, but yeah generally push presses.

If you can't do more than 37 for 5 reps, just do 37 for 5 reps for 5 sets. The eventual loading will break through your plateau.

Tuesday (27 Sept 2011)


Double KB Clean and Strict Presses

1 Clean, 1 press

12KG x 8
16KG x 8
20KG x 6
24KG x 5
28KG x 3
32KG x 2 x 1

Stupidly heavy.

Incline Bench

20KG x 10
30KG x 10
40KG x 10
45KG x 10
50KG x 10
55KG x 10
60KG x 10
65KG x 10
70KG x 8.....ah fu.ck!!Fuc'k!!!

Pull-Ups

2 x 20

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Added on September 28, 2011, 2:25 pmWednesday (20 Sept 2011)

Back Squats

20KG x 15
60KG x 3
100KG x 2
140KG x 1
170KG x 1
180KG x 1
190KG x 1
200KG x 0 (fuc.k!!)
BOO!!

Deadlifts

60KG x 5
100KG x 5
140KG x 5
160KG x 5
180KG x 5
190KG x 3

Skrew this weak shit.

This post has been edited by pizzaboy: Sep 28 2011, 02:25 PM

Friday (29 sept 2011)

Back squats just cuz I'm pissed

60x10
100x5
140x5x5

Yep.... My lower back is fried and limiting me strength

Behind neck push press

60x6x5
80x5

Blek....

200Kg farmers walk for 10 meters and I'm calling it quits