Silver_Oldies Log
| Silver_Oldie |  | ... | 03-12-2007 @ 14:04 |
 Silver Surfer Member 163, 321 posts SQ 0, BP 95, DL 095.0 kgs @ 80kgs UnEq | HEAVY BENCH..Cold/chest condition still hanging on ...but so am I 50x8 70X2 80X1 92.5 x1x1x1 paused 85 x3x3x3 80 x4x4x4x4x3 Rear delts Squat rehab added `5kg Progress in basic bench work in regard to increase in weight and reps... but top end holding right now. This is the work I believe will pay dividends later on down the line. Due to cold and crap weather I have stopped the two days a week additional training I do for my other sporting interest till the new year | ||
| little_a | | ... | 03-12-2007 @ 14:05 |
 still a devious weightlifting bastard Member 43, 14379 posts | Silver_Oldie said: Cold/chest condition still hanging on ... Time in the jungle would cure that  | ||
| Silver_Oldie | | ... | 03-12-2007 @ 15:42 |
Silver Surfer Member 163, 321 posts SQ 0, BP 95, DL 095.0 kgs @ 80kgs UnEq | ...OR ONE OF THE BODY BUILDER GIRLS ...suck me in and blow me out in bubbles! | ||
| Silver_Oldie |  | ... | 06-12-2007 @ 13:03 |
Silver Surfer Member 163, 321 posts SQ 0, BP 95, DL 095.0 kgs @ 80kgs UnEq | LIGHT BENCH Poor day for me but turned up . Not a lot done ..not a lot to write Press ups 50x8 70X2 80X1 92.5 fail ..bar lowered almost to my throat.. plonker! 92.5 x2 pause 85 X2X2 80 X4X4X4 70 X7 D/L rehab About 2.5 kg down on singles made three weeks ago..what a bugger, Two more sessions and I will take a 7/10 day break for Christmas .My body is telling me something I think  | ||
| Martin1956 | | ... | 06-12-2007 @ 14:41 |
 Old Age Presser Member 75, 8086 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | Just my take on it, but I think you're focussing too much of your workout on singles and pairs. That increases the chance of lifting to failure, which achieves nothing but teaching your body how to fail! And makes injury more likely. And takes longer to recover from! I would alternate between three fives with maybe 85% 1RM and five threes with maybe 90% 1RM on heavy days. Leave pairs for the tail end of a peaking programme and singles for the platform. It's threes and fives that will bring you forward. Others may disagree, but my view is that singles and pairs are an occasional device to TEST strength, not a means of DEVELOPING it. | ||
| Silver_Oldie |  | ... | 06-12-2007 @ 15:59 |
Silver Surfer Member 163, 321 posts SQ 0, BP 95, DL 095.0 kgs @ 80kgs UnEq | Thanks for that mate.I will cease the continual singles and go along with your advice.As of now. My twisted thinking was to stay with a new pb and progress to 3/4 sets of one rep hoping that a double might arrive!..and so on. I am sure that when I look back on my log later this will be a source of amusement to me...as it is to others now! By the way dont ever hesitate to offer any advice/tips on this log.Its the reason I started it in the first place | ||
| Silver_Oldie | | ... | 10-12-2007 @ 12:55 |
Silver Surfer Member 163, 321 posts SQ 0, BP 95, DL 095.0 kgs @ 80kgs UnEq | BENCH PRESS ...lighter day There is a competition next Sunday which will be my second comp ever .Going for the experience more than anything . I intend to train as usual and take no time off befor the competition as my main target is in February. Press ups 50x10 70x2 80X 5X5X4X4..could have done more but left it like that today Squat Rehab work Rear delts x3 This light session went well as not feeling that good over weekend, but now I think I at last have got over the rotten cold I had  | ||
| Carl | | ... | 10-12-2007 @ 12:57 |
 Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5673.0 kgs @ 128kgs UnEq Administrator | hey mate, what are you hoping for at the bdfpa sc/se comp in feb? i'm lifting in it, as is iain kendrick | ||
| marc | | ... | 10-12-2007 @ 13:54 |
 Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275670.0 kgs @ 103kgs UnEq | Now silver thats a proper workout | ||
| Silver_Oldie | | ... | 10-12-2007 @ 16:41 |
Silver Surfer Member 163, 321 posts SQ 0, BP 95, DL 095.0 kgs @ 80kgs UnEq | Hi Carl..Target is a minimum bench of 95kg on the day which is better than the listed record for my weight and age group (M6)raw.in this fed.I may need a bit more on the day though as there could be a lift at 95 kg waiting ratification. Will only bench as I am just comming back from injury . Im a year away from M7 and looking forward to meeting up with the likes of Fred on this board at National level and perhaps more. | ||
| Carl | | ... | 10-12-2007 @ 16:46 |
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5673.0 kgs @ 128kgs UnEq Administrator | cool cool, well good luck!! ive got a nsty feeling i will be the heaviest there on the day!! | ||
| Silver_Oldie | | ... | 10-12-2007 @ 21:26 |
Silver Surfer Member 163, 321 posts SQ 0, BP 95, DL 095.0 kgs @ 80kgs UnEq | Good luck to you too mate | ||
| Silver_Oldie |  | ... | 11-12-2007 @ 14:07 |
Silver Surfer Member 163, 321 posts SQ 0, BP 95, DL 095.0 kgs @ 80kgs UnEq | Working on my bench routine for after my Christmas break.Making some changes as suggested by Martin and Marc(thanks guys). Here comes the dumb novice question: When training at say five sets of three, or three sets of five,at what point do you increase the loads? Do you move up when you finish all the sets with the desired reps? I find after a while I am often able to start with an extra rep.Should I go for this or save it to complete the routine?....Example...Planned work out is 3x3x3x3x3 = 15 reps Able to do4x4x3x2x2=15 reps Martin,Marc or anyone if you happen to browse here at anytime ...whats the usual practice?  | ||
| Martin1956 | | ... | 11-12-2007 @ 15:13 |
Old Age Presser Member 75, 8086 posts SQ 0, BP 200, DL 200400.0 kgs @ 105kgs Eq | I wouldn't do 44322, because neither fours nor twos are as effective as threes - and you're only getting one three in! Logical really! Attack it from the other direction. When you can do an extra rep (or two) on your fifth set, then it's time to up the weight by 2.5. My recipe for variety on my heavy bench day (and I stress it's only mine!) is to do three fives one week and five threes the next week. On my three fives day, when I can do six on the third set, it's time to add 2.5 next time I do three fives (in two weeks time). On my five three day, when I can either do four on the fifth set or all five threes without undue strain, again it's time to up the weight next time (again, in two weeks time). But I believe that the heavy stuff has to be done in conjunction with speed work, and one brings on the other. And if you can incorporate bands, so much the better. I bet lots of relatives are puzzling over what to get you for Christmas. Why not suggest bands and avoid the usual socks, pants and smellies? | ||
| Carl | | ... | 11-12-2007 @ 15:22 |
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5673.0 kgs @ 128kgs UnEq Administrator | why are 4's not as effective as 3's?? sorry for the hijack siver!! | ||
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