Project: Beefcake

[Trozzle]

So what part of the deadlift where you don't place the bar on the ground can it be defined as "dead" then?

[TTT]

Troy - dropping a weight instead of lowering it in a deadlift in a comp is a red light.

so they all do lower it. Just a little faster.

Charlie - why not travel a little further than 15 minutes (just once) and go see Markos at PTC in Frankston.

Get shown how to do every movement you use in your program, ask any questions you have, get shown what the power cage is and how one is adjusted etc.

Also - when I said get groped, it would (should) only be when/if you fail to come back up from a squat or fail half way up and start to fall back down.

A good spotter will actually have their arms under yours with hands just away from your chest in preperation to catch you if requierd, and will also squat down and back up with you.

Not something you'll ever need really, just saying.

if you failed on your attempt when squatting, holding your waist/hips will not be able to bring you back up.

[Birds]

From the ground is much better as it allows you to reset your form for each rep. You can say as long as you have perfect form you won't injure, but the reality is that...as humans...we don't. Even great form suffers as you progress through a set and resetting position from the ground is more likely to prevent an injurious form than pausing before it.

[NickR33]

yeah I agree Birds

deadlifts are from the ground... every rep... no bouncing

you can do RDL (straight leg deadlifts) without touching the ground but these are done with a much lighter weight and super strict form... hips back, scapula back and down, slight knee bend, run the bar down your thighs/shins, feel the tightness in your hams and glutes... no back rounding

[jangles]

Only time I dont touch the bar on the ground is after my full sets and then drop to 50% and max out.

I do this because an old guy, Otto Acron who I train with sometimes recommended it. Look him up just for interests sake. Ex strong man etc.

Guess it worked for him!

[JEPPE]

Charlie - why not travel a little further than 15 minutes (just once) and go see Markos at PTC in Frankston.

Get shown how to do every movement you use in your program, ask any questions you have, get shown what the power cage is and how one is adjusted etc.

Also - when I said get groped, it would (should) only be when/if you fail to come back up from a squat or fail half way up and start to fall back down.

A good spotter will actually have their arms under yours with hands just away from your chest in preperation to catch you if requierd, and will also squat down and back up with you.

Not something you'll ever need really, just saying.

if you failed on your attempt when squatting, holding your waist/hips will not be able to bring you back up.

Ok gotcha.

Yah I wouldn't mind heading there some time actually. Am ok for occasional things far away. Sounds like a logical thing to do

From the ground is much better as it allows you to reset your form for each rep.

SOLD. Form is priority one for me

[TTT]

Just remember it's Frankston.

So maybe take a knife for self defence.

[JEPPE]

Saw my doc yesterday, checked my blood tests, all is looking good apart from testosterone which is an unknown. Basically am going to monitor that by feel.

Showed him my current workout and he approved. Said it was /just/ different enough each time that I was sufficiently resting muscles afterwards even if I did the other workout the day after. So good news because I like this routine and the way it sits in my week.

Was super happy as he said as long as I have no problems I only need to go back in 6 months. Yay! Had a massive grin on my face for quite a while after that, very happy.

After my first full week of exercise the weekend was rest time. Saturday I was fine but Sunday I was absolutely dead. Could not do anything, just stared at the computer and napped lol. Was a little extreme for recovery but I don't really mind since I had no commitments anyway. Will be interesting to see how next Sunday goes

17/12/12

Bench press

10x2@20kg

10x4@25kg

(chickened out of the 30kg due to no spotter, although barely got the last rep up at 25kg so it didn't seem such a reduction considering more reps were completed. Might just htfu next time and ask someone to spot me )

Lat pull down close grip

Accidentally did wide grip first 10x1@60lbs

10x2@60lbs

10x2@80lbs

5x1@90lbs 6th failed halfway

6x1@90lbs

DB inclined press

10x2@12kg total

10x2@16kg total

10x2@20kg total

Tricep push down - straight bar

10x2@20lbs

10x1@30lbs/13kg - poor form

10x3@12kg (20lbs w 3kg DB on top)

Sit ups

20x6

[darksky34]

may i suggest that you replace your sit ups with other ab/core exercises?

either this:

http://www.bodybuild...me/cable-crunch

or hang like you are doing a military press/wide grip pull up and then raise your legs together or knees up to parallel. Think gymnastic-type movements. they have super strong cores

PS if this is bro science please somebody call me out, i'm suggesting what i find works for me. HAHAHA I just went and looked for the definition of broscience, i think i've possibly just fallen into that category.

Edited December 18, 2012 by darksky34

[Birds]

Not that there's anything wrong with the replacement exercises you've suggested, but what are you suggesting is the issue with situps?

[JEPPE]

may i suggest that you replace your sit ups with other ab/core exercises?

I alternate with leg raises. And yeah, have the same question as Birds?

[jangles]

I was under the impression that they are a muscle like any other. Work them heavy.

Squat heavy and you will get a strong core, can't squat 2xbody weight with weak core.

[Birds]

When you're already doing lat pulldowns, seated rows, deadlifts and tricep pushdowns...you don't need much more for abdominals. Situps are fine for finishing off the workout. You can add weight to them too, if you're concerned about static weight.

[darksky34]

Nothing's wrong with situps, just that after trying various exercises for the core, I've found that the normal situps are the least effective - note, I don't have a six pack visibly, so I'm judging this by strength increases/how sturdy my core is on a wide grip pull up etc etc. Unfortunately I don't have scientific evidence to back me up on this, which is why I alluded to broscience.

[JEPPE]

Hmmm, well I'm all for mixing things up eventually but would like to stick to the same plan for at least a little while. Two different exercises plus adding weight to sit ups as Birds says gives a bit of diversity.

Pretty sure Birds you only do sit ups as an exercise that specifically targets your abs alone? The rest of your work done on them is done through other exercises as you say, is this right? And your abs are mighty fine, I think anyone would agree on that.

[Birds]

Fair enough, was just curious what the motive was. Different methods for different people. Visibility of abs is more BF%, though building them up with compound and core exercises will certainly help them show through the fat...and makes for a real six pack. Skinny guy six packs ftl.

[jangles]

Skinny guy six packs ftl.

Abs more visible than the chest haha

[Birds]

Hmmm, well I'm all for mixing things up eventually but would like to stick to the same plan for at least a little while. Two different exercises plus adding weight to sit ups as Birds says gives a bit of diversity.

Pretty sure Birds you only do sit ups as an exercise that specifically targets your abs alone? The rest of your work done on them is done through other exercises as you say, is this right? And your abs are mighty fine, I think anyone would agree on that.

[JEPPE]

Hehehe, just speaking the truth

[Birds]

Abs more visible than the chest haha

Hahaha yeah farkin retarded...gais I have a six pack...*struggles to stay upright during a gust of wind*