This Will Probably Only Last A Week...
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| MattF |  | This Will Probably Only Last A Week... | 13-05-2010 @ 21:49 |
 'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | Hi all, I need to get my training on track, stop talking about it and start doing it. SO, I'm going to try and make it as comprehensive as possible with nutrition, corrective exercise and heavyish weights and I'm going to condition that, when I say heavy I mean for me, and only during a strength and power phase  PB's as on my avatar are from about a year back, so the short term targets are going to be; deadlift - 200kg; squat - 140kg; front squat - 120kg; power clean - 100kg. Also hopefully bringing my bodyweight down to under 90kg. Any comments/advice greatly received. Planning to start on Monday. Nice one. | ||
| MrSmall | | ... | 13-05-2010 @ 21:50 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Best of luck! Keep the journal going. | ||
| MattF | | ... | 13-05-2010 @ 22:18 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | Yeah, cheers mate, got to sort training and thought good old peer pressure would work. | ||
| Thing | | ... | 13-05-2010 @ 22:24 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Good luck with the goals | ||
| Mike_Hawkins | | ... | 13-05-2010 @ 22:58 |
 Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215512.5 kgs @ 87.7kgs UnEq | Good to see someone with similar lifting goals to myself!! VERY similar! Good luck with it all! | ||
| MattF | | ... | 13-05-2010 @ 23:01 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | Mike_Hawkins said:Good to see someone with similar lifting goals to myself!! VERY similar! Good luck with it all! Ridiculously similar! Just looks like I've created two personas just incase this one doesn't go so well! ...Wait, just noticed your weight, maybe my thinner persona. | ||
| Boar | | ... | 14-05-2010 @ 07:43 |
 Nothing left in the tank. Member 5, 25597 posts Administrator | all the best with it matt , just keep plugging away and the lifts will be there in no time | ||
| Wiegieboard | | ... | 14-05-2010 @ 09:26 |
 as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | I'll be following this blog closely! Gotta make sure my progress is up to scratch haha Good luck with your training and nutrition! | ||
| shaunclegg | | ... | 14-05-2010 @ 09:31 |
 The official olympic weightlifter of SB (juniors) Member 495, 3531 posts SQ 201, BP 137.5, DL 200538.5 kgs @ 69kgs UnEq | Wiegieboard said:I'll be following this blog closely! Gotta make sure my progress is up to scratch haha Good luck with your training and nutrition! Plus you do simular weights ! :O | ||
| MattF | | ... | 14-05-2010 @ 10:58 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | Cheers Boar, Wiegieboard, Shaun. Right, quick overview of what the training plan is: 4 weeks size; 4 weeks strength endurance; 4 weeks strength; 4 weeks power. That will bring me up to 16 weeks in total, when I will evaluate (probably with pb attempts) and either go with 4 week strength to 4 week power, or include another initial str-end phase for the next 8-12 weeks. During hypertrophy phase (so the first 4 weeks) I am going to simply target 10 x 3 protocol for most exercises, with three days/week split - push, pull, legs. I will also consider some plyo work. The biggest manipulation during this phase will be lifting tempo and rest periods between sets, which will start at 1min in week one and diminish to 30 seconds. Every fourth week will be a deloading week, but training intensity, i.e. poundage, will remain high (relatively). Think that's it for the moment. Next update Monday night. | ||
| Wiegieboard | | ... | 14-05-2010 @ 12:19 |
as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | This looks like a very healthy plan to me! Looking very forward to seeing the results! again, all the best with this. | ||
| MattF | | 1st Day - Press | 17-05-2010 @ 17:51 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | Started my training today, overall ok, I am not expecting anything re. weights because this is essentially laying a foundation for the latter strength phase, but I do expect a gain in muscle mass and loss in bodyfat (this will be tracked through bio impedance if I can be bothered and weighing-in). Warm-up Clean & Jerk Bar x many (felt really stiff, think I was just tired, not enough sleep) 50kg x 3 (for technique and to retain some speed, felt s**t) 60kg x 3 (better than the 1st set, still not great though) 50kg x 3 (All working sets were timed to strict 1min rest intervals and 3-1-3 lifting tempo) Military Press 40kg x 9 (kept a really slow 3-1-3 tempo, felt good) 30kg x 8 (due to low recovery time weight was dropped, but felt the delts were worked well) 20kg x 10 (just the bar, but did the job, felt good) DB Inlcline (45degrees) Press 40lbs x 10 x 3 sets (weight was too easy, but last set was good) Assissted Dips (this is on a counterweight machine, so the higher the load the easier the movement) 30kg x 8 40kg x 8 50kg x 10 (this really hit pec major well, not so much triceps, probably due to elbows being out and fatigue) DB Flye 30lbs x 10 30lbs x 10 (this acted as an active stretch and to flush some more blood into the chest) Unilateral Pullover 25lbs x 10 25lbs x 10 (again an active stretch, specifically for pec minor which I think is tight, especially after this, the left) Finished by foam rolling anterior delts, pecs and lats (all of which had trigger points), then static stretched pec minor and major, anterior delts, lats and upper back, of which pec minor and lats were tight. For the foam rolling I will roll down the muscle until I find a tender spot and hold on that point for 30 secs, if there are satellite points (ie more than 1 tender spot) I will also roll these. The static stretches also last 30 secs. That's it. I realise that my strength is going to plummet, but I should see a significantly better inter-set strength endurance next week. Any comments/ suggestions welcome and questions as to why I have included/ ordered the exercises in this way. | ||
| shanejer | | ... | 17-05-2010 @ 18:12 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | You use chadwaterburys training methods matt? (sounds like his stuff pretty wierd if ya don;t) I follow his methods like a religion myself.. good luck.. | ||
| drew | | ... | 17-05-2010 @ 18:15 |
 I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220530.0 kgs @ 78.8kgs UnEq | shanejer said:You use chadwaterburys training methods matt? (sounds like his stuff pretty wierd if ya don;t) I follow his methods like a religion myself.. good luck.. I'm gonna put my money on elitefts.com, not read it but possibly the strong(er) programme. I know that's phased So who's right | ||
| MattF | | ... | 17-05-2010 @ 18:20 |
'I'm not coming onto you.... but' Member 1366, 1596 posts SQ 155, BP 100, DL 180435.0 kgs @ 83kgs UnEq | Can't say I have heard of him mate. The whole idea of this comes from neuroendocrinology - what hormones you release when you lift. If you begin with big movements i.e. squat and deads and lift with near max effort, it has been shown 5 and 10 reps release testosterone around the body, so always start with a big lift (it is harder with press, so hopefully military press involves enough muscles to produce the test response). Then the short rest periods and 10 reps with long time under tension have been shown to release the most localised growth hormone. Combine the two and you should get big. If you want references I can put them on in a bit. With my training I have been spouting on about it long enough and now its time to do as I say. | ||
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