Questions on method, order and routine
04-26-2015, 03:03 PM
Quote: (04-20-2015 03:37 PM)Hardy Daytona Wrote:
1. I think so. It's about 8 feet long, looks like this:
http://manlycurls.com/blog_new/wp-conten...cleans.jpg
4. Measurements:
Waist - 30.5 inches
Chest - 35.5 inches
Legs - 19 inches around the quads/12.5 inches around the calves
Shoulders - 18.5 inches across the front
62kg bodyweight after morning crap.
Weekend meals were the same.
Today's breakfast and lunch were the same but for dinner I had 1 pork chop, 2 jacket potatoes and a side of mixed vegetables.
Homework report - 200 sit-ups, 100 press-ups, 20 pike press-ups, 50 necks raises.
Workout A report
Bench press - 1x5 @ 30kg, 1x5 @ 32.5kg, 1x10 @ 35kg, 2m rest, 1x13 @ 30kg, 1x6 @ 30kg, 1x4 @ 30kg (last rep was almost a failure)
DB incline - 3x12 @ 28kg
DB rows - 6x20 @ 16kg (3 for the left arm, 3 for the right)
Rear delt raises - 4x10 @ 16kg (8kg in each hand) 2x10 @ 12 kg (6kg in each hand)
30 burpees - 1:20
Let me know if I've missed anything or if you need clarification.
Week 3 Workout A
Bench press -
[email protected], 1x5@35kg,
[email protected]
Backoff set - As many reps as possible @32.5kg after your 1x5-10 @ 37.5kg. Rest 2 minutes or more here. You're not training to be some 'fitness hipster', as Wendler calls it. You asked above if I could explain rest pause training. I did actually do this last week. The quote is:
"Here's how you're going to do it: do as many reps as you can without going to failure, then rack the weight, breathe, count to 15 (1 elephant) unrack the bar, and do as many reps again as you can then rerack the bar, count to 15 and do one more 'set'. This is rest pause training. We're treating this as one big set, but you get 2x very short breaks. The reason for doing this is threefold:
1. Stimulus - this shit will make you grow
2. Practise technique - more reps = get better at the skill of benching
3. Learn how to work really fucking hard - this is how you really make gains. Over time, you may well come to appreciate that there is almost no wrong way to train, and that as long as you train intensely and consistently, you will see results
It's important that you understand both what the method of training requires, and why you are doing it, so please do take the time to read the above and understand why you're going in there to do it. One of the most important elements of your training is understanding why you are doing any specific movement, set, rep scheme, whatever.
DB incline - 3x12-15@28kg - shoot for more reps here, if you hit them, we'll up the weight next week. Make sure you feel the muscle stretching at the bottom.
3x10-20@26kg -we're going to jump the weight a bit here, because it doesn't look like you are being pushed enough with your back work.
5x8-12@rear delt raises
50 burpees - sub 10 mins
Overall, you're doing better at bench (from your numbers, you've invested more time in it relatively than your other lifts). Because of this, there's a bit more scope for now to bump up the volume with the assistance work. It's still not the crucial bit of this day's workout, but we can afford to place more emphasis on it for a few weeks, I anticipate, without it detracting from your performance on the main lift.
Diet goal for this week - Find a way to cut the weetabix with sugar out of your diet. It's children's food and not doing anything to get you closer to your goals.
Options:
Eggs on brown toast
Porridge (oatmeal)
Bacon and eggs
Protein shake
Personally, given that you seem to struggle with eating in the morning, and are making a less than optimal dietary choice with weetabix + a load of sugar, I would opt for the protein shake. It will get you closer to your goals, it will not have a negative effect on your body composition (although nor will the others), and most importantly, it will let you drink your calories and not feel sick. Try to put in some peanut butter and a banana with it, or equivalent. Experiment to try to find a way of getting extra calories and veg/fruit into your diet using a hand blender (£10), and a protein shake. Like I say, personally, I like to throw in some whole milk, protein powder, peanut butter, a banana, even ice cream is ok in moderation.
The above is IN ADDITION to the rest of the big boy diet, so keep going with the spag bol, pork chop, chicken etc, and the one piece of fruit during the day.