Good sqauting Brett.
KC and the Sunshine Band are a good group as well and maybe the Jackson 5.
Quality FB.
[quote]FarmerBrett wrote:
Ab Rollouts (off knees) x 15-12
[/quote]
15 sets of 12? you rock!
Harry - Yeah disco has just reached Wales and word around the village is that the “talkies” are coming soon too. “I’s mighty excited, I’s never seen me one of them flick’r shows!”
PG - Thanks, I’ll try the elbows down tip next time. I’m also swapping from a thumbless to thumbs around grip on squats as well, so it’s all change here.
Alexus - Ha ha. Nice!
KP - Turned out my toes slightly more tonight and… it added 250 lbs!!! Nah, didn’t notice a difference at all.
DK - As far as I know an RDL is done by sticking your butt way back, taking the lock off your knees and lowering the bar until you get a good stretch in the hamstrings (normally just below the knees) and then you initiate the lift by driving the hips forward. I think people do slightly different variations of it, but as it originated from Olympic lifting I’d be surprised if it was supposed to be done with DBs.
Fischer, dday - Thanks
Up - Whoops, seems like I’ve gone back to logging in my old confusing style. It was one set of 15 and one of 12. Fifteen sets of 12? I wish! If I could do that I’m sure my squat and deadlift would be way higher.
14/09/2011
Wide Squat w/u to
308 lbs x 1
352 lbs x 1
374 lbs x 1
Leg Curls 4 x 10 reps x 80 lbs
CGBP 3 x 6 reps x 165 lbs (supersetted with) Pendlay Rows 3 x 8 reps x 165 lbs
Standing DB Press 8-7 x 63.5 lb’ers (supersetted with) EZ Curls 8-7 x 99 lbs
Face Pulls
2 x 10 reps x 71 lbs
2 x 20 reps x 44 lbs
DB Scaptions 2 x 10 reps x 22 lb’ers
Ab Rollouts (off knees) x 20 reps - 10 reps
Just playing around to see what my current RM is on wide squats. Did some singles with 407 a couple of weeks ago narrow (true RM probably around 420). Tonight managed 374 comfortably, probably good for 390, so a 30 lb difference. Hopefully this gap will close as my technique improves. My descent is much slower and more controlled wide, but I do miss that little bounce off my calves coming out of the hole. I think ultimately I’ll be able to handle more weight like this.
Blimey it’s late, time for bed.
Fyi, one point to note: low-bar wide squats have the potential to adversely affect OL lifting skills; Pendlay started as a PL, said that he lost big cleans at the bottom that he should’ve gotten (based on how much he could squat) because he would lose the weight forward due to ingrained motor patterns from his PL squatting career.
As always, depends on your goals.
[quote]punnyguy wrote:
Fyi, one point to note: low-bar wide squats have the potential to adversely affect OL lifting skills; Pendlay started as a PL, said that he lost big cleans at the bottom that he should’ve gotten (based on how much he could squat) because he would lose the weight forward due to ingrained motor patterns from his PL squatting career.
As always, depends on your goals.[/quote]
I’ve not got a lot of OL skills to lose frankly, so I’ll take the risk.
My current goals are to…
Build muscle
Lose fat
Get more explosive
Increase my 1rms on the big 3
Get my RHR below 45
Snatch bodyweight
Look buff
and get abs
Any wonder I don’t progress much!
15/09/2011
For some reason I’ve been letting my cardio slide recently, I just don’t seem to be able to fit it in, or more honestly, I don’t seem to have the motivation to fit it in right now.
I had my blood pressure checked yesterday (as part of my annual Asthma check-up) and it was fine 110 over 70 and my RHR is high forties so I know I’m in fairly good shape, but I get extremely paranoid that I’m going to drop dead from a heart attack if I go a few days without doing any cardio type stuff.
So I decided I’d do some Complexes as they are more like lifting and I’ll be more likely to do them. Made them up and started light. Straight through, hands on bar at all times.
Complex
Powersnatch x 6
Military press x 6
Front squat x 6
Pendlay rows x 6
RDLs x 6
Touch’n’go deadlift x 6
1st round x 88 lbs
2nd round x 110 lbs
3rd round x 110 lbs (only managed 5 snatches this time)
4th round x 110 lbs (dropped snatches on this one, no “oomph” left)
Weighted Push Ups 3 x 15 x 44 lbs (supersetted with) Subscap Pulldowns 3 x 8 x 88 lbs
Ab Rollouts (off knees) 2 x 10
Wow these were hard. Couldn’t believe how gassed I got with such a tiny weight. Very humbling stuff, but fun, in a warped way.
Brett that complex rocks. WOW, keep doing that and the goals will fall into place. You gonna be hurtin bad.
Complexes! My Man!
I warm up like that.
Try
1.bent over row
2.deadlift
3.powerclean
4.front squat
5.front press
6.good morning
7.back sqaut
8.btn push press-return to start
now go through that one @ 135 for 5 sets of 3-5 reps.
[quote]FISCHER613 wrote:
Complexes! My Man!
I warm up like that.
Try
1.bent over row
2.deadlift
3.powerclean
4.front squat
5.front press
6.good morning
7.back sqaut
8.btn push press-return to start
now go through that one @ 135 for 5 sets of 3-5 reps.
[/quote]
I might try that one. Probably skip 8. though. I afraid I`ll land it on my neck or knock myself out.
[quote]FarmerBrett wrote:
Just playing around to see what my current RM is on wide squats. My descent is much slower and more controlled wide, but I do miss that little bounce off my calves coming out of the hole. I think ultimately I’ll be able to handle more weight like this.
[/quote]
This was true for me.
Brett–just having a catch up on threads here.
Noticed that you were talking just now about cardio and complexes.
It might be a bit presumptious of me but to add but that a couple of months back i bought a copy of Dan Johns excellent book and one of the ideas i picked up and used straight away was his idea of a warm up forming a workout and based on a complex.
i have tweeked his one to suit me but this now forms my warm up routine every gym visit and seems to be a good quick recovery workout that i can do at home say the day after a heavy session .
My version : bare oly bar
Deadlift movement but bar nearly to floor x10
Staright to ohp x10 (weakest move)
Onto back for rear squat x10
Stays on back for good morning x10
Quick flip to front of body for bent over barbell row x10
Finishing with floor to ceiling (clean and press ?) x10.
As i have got more used to the parts where i am weakest (ohp) i have started to weight the bar just a bit and now do the second round at 25kg.
Seems to get me pumping nicely and gets the whole range of movement going nicely.
Also on cardio–down at arna i did a couple of genuine tabatas with weight, once again with the floor to ceiling movement–seriously hard cardio and over in just 4 minutes !!
[quote]giterdone wrote:
I might try that one. Probably skip 8. though. I afraid I`ll land it on my neck or knock myself out.
[/quote]
I agree 100% with this. I stopped doing anything BTH about 10 years ago. It is an unnatral body movement and puts you in a bad postion to just get hurt. I can’t think of one thing IRL why I would need to be good at this…
WooHoo, complexes. I think i am missing those and should put them back into the rotation.
dude - Thanks for checking in. I think I’ll limit the powersnatch to the first couple of sets. It’s impossible (and probably not safe) to snatch in a fatigued state. They’re good for getting a bit of oxygen debt going pretty quickly though.
Fischer - I did that complex of yours tonight. (see later)
Git - I’m with you. Having just got my shoulders pain free I’m not going to be doing anything behind the neck just in case.
Kp - After squatting narrow for 20 years, the wide squats feel like a completely different exercise altogether. I’m hoping if I concentrate on increasing my wide squat for a while I might go back and find my old squat has improved. We shall see.
BN - Putting clean and press last on a complex? That is sadistic!
Colin - Very true, it’s not a movement we do often IRL, however neither are RDLs, DB laterals, DB flyes etc, but they can still be useful exercises. It’s the injury risk that worries me more, not the… (looks around to see no-one’s listening and whispers)… “functionality”.
UN - Yeah put complexes back in. They’re great!..when they are over!
16/09/2011
Fischer’s Complex
Bent Over Row x 6
Deadlift x 6
Powerclean x 6
Front Squat x 6
Push Press x 6
GM x 6
Back Squat x 6
4 times through with 132 lbs. 3 minute rest intervals.
Face Pulls 3 x 20 x 44 lbs
DB Scaptions 3 x 10 x 22 lb’ers
Ab Rollouts (off knees) 3 x 10
These were really tough, especially the push press after the powercleans and front squats. The powercleans puff you out, then the front squats compress the chest so you can’t take deep breaths to recover and then immediately you have to overhead press. The GMs and back squats are a pleasant relief after that bit.
I must admit on the last one I took some sneaky breaths between the front squats and push press (hangs head in shame).
Fischer, I can’t believe you do this as your warm up! RESPECT.
AND with a broken back and all!! You make me feel pretty pathetic Sir.
Couldn’t imagine doing a full session after these.
All this complex work really reminds me of what I have to get back to, I would do a BB complex after every session, now Im just being lazy, I like the one Fischer prescribed, gonna have to give that a go! Great stuff FB
True Dat Bro, thanks for the LOL…
However I do use the RDL in real life but it involves midgets, marbles, and small farm animals…Thats about all I can say about that…
All i can add brett is that my complexes are pretty damn light as i am limited by strength in any overhead pressing movement at the moment–a real weakness i discovered after asking about my major work in the Q&A.
BTN push press is a fine movement just use alot of leg drive to get past the sticking point. Now a strict BTN only go to top of ears.
Matty - I think doing them as a finisher is a smarter idea than doing them as a warm up. There’s a risk of tiring yourself out too much if you do them first. I’d be interested to see which bit you find the most taxing in Fischer’s complex considering you have much stronger shoulders than me.
Colin - Ha ha ha. I’m tempted, but I won’t go there.
BN - That’s the negative bit about complexes, you can only use as much as your weakest movement allows.
Fischer - That’s quite a ROM for me. I have quite big ears!
Not really lifting related, but…
Unfortunately the trapped miners story here has ended tragically. All four have died. They were trapped yesterday when a shaft flooded, in fact I was on my way in to Swansea when I saw all the police cars and ambulances race past. The mine is only 8 miles from where I live and because I live in an old mining village it has been a hot topic of conversation as well as a national story. I think because of the outcome of the Chilean miners people thought it would have a happier ending. Really sad that it didn’t.
It seems really crass to mention it after that^^^^, but on a happier “coal related” note, I saved a toad’s life last night. I was topping up the Rayburn (a cast iron range that heats the water, runs the radiators and cooks) with coal before bed when I noticed a movement in the firebox when I was shutting the door. I assumed it was just a bit of coal falling, but I decided to look again anyway and on re-opening the door I found a toad sitting there! It must have crawled into the coal pile in the shed and I must have picked him up and brought him in in the coal skuttle. Anyway I grabbed him out quicksmart and incredibly he was completely unharmed. I put him outside on the lawn and he trundled off quite happily, blissfully unaware. So glad I noticed him.
Lucky toad!
sorry for the families of the miners…that is one tough (honorable) way to make a living…sad when you hear about a tragedy like that.
On a happier note COMPLEXES rule!!! rule what I am not sure but they rule!! I hate them…did I ever tell you I hate complexes…they are the lost twin of squats!!
Great work Brett, and 4x6 with 132…you have my respect, sir. Now if you would only FISH!