Workout/Staying in Shape Thread - Page 379 - Wrestling Forum : WWE, TNA, ROH, Wrestling Videos, Women of Wrestling Forums
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Old 08-26-2013, 04:04 PM   #3781 (permalink)
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Default Re: Workout/Staying in Shape Thread

^ What kind?


SKYFALL. Seriously, try this!



135x8
215x5
255x3
295x1
325x1
365x1
(385x1?!)

Then do some high reps speed sets.


K, I'll tackle this. I'm no expert but I'll give you some personal opinions:


Quote:
Originally Posted by Punked Up View Post
A little backstory, would appreciate responses ASAP:

I have football practice 6 days a week. 2 days are full contact. 3 days a week they give us an hour in the weightroom or so. We are supposed to alternate upper/lower, but they don't really regiment us too much. How is this workout?: I've been using it since the start of July, can lift much more now thankfully:

UPPER DAYS:
- 5x6 bench press
- 5x6 push press
- 60 reps of resistance band exercise (pulling outward from chest)
- 3x10 tricep push down (IF TIME)

LOWER DAYS:
- 5x6 squat
- 5x6 power clean
- 3x10 leg press (IF TIME)

EVERDAY (done on both upper and lower days)
- 60 push-ups
- 150 sit-ups
- 5 minutes of jump rope
- neck stretch/strengthening machine
(Push-ups and sit-ups may or may not be done weighted)

Everyday after practice I have a shake with 1 scoop of whey protein powder/2 scoops of some multivitamin shake. Just took whatever the guy at GNC said to, ish was expensive but he seemed to know what he was talking about.
Why is your coach anti-deadlift? If you feel you can do it correctly, do it!

First off, your back probably sucks. You don't do anything for it. That is functionally and aesthetically detrimental. You need a healthy dose of pulling in there.

Don't do the same two workouts on repeat. If you're gonna do a 3 day split, do some order of Push/Pull/Legs. Train around the big movements. Keep sets in the 3-5 rep range on the primary movements and 6-8 after. Go high rep on your finishing exercises (abs/biceps/triceps/whatever).

Eat more protein and food in general.

JUST MADE IT NOW EXAMPLE:

Quote:
Week One

Monday (legs): 1. ASS TO GRASS (don't cheat) Back Squat. Assistance: 2.leg press/calves complex 3. Good Morning 4. A couple heavy abs exercises

Wednesday (push): 1. Bench 2. dips 3. incline bench 4+ pushups/flyes/triceps stuff

Friday (pull): 1. Deadlift 2. stiff leg deadlift 3. chin ups/pull downs 4. ham strings 5. biceps

Week Two

Monday (legs): 1. Front Squat 2. barbell hip thrust 3. calves 4+ heavy abs

Wednesday (push): 1. Standing Overhead Press 2. dips 3. narrow grip bench 4. bent lateral raises 5+ triceps

Friday (pull): 1. Pendlay Row 2. Every-set-different-grip Chinups 3. stiff arm pushdowns 4. inverted rows 5. reverse barbell curls 6. dumbell pinwheel curls
Then repeat those, if you want a set split. As a football player you're going to need much more posterior chain and back work in general.

Throw three or four sets of 2 reps of powercleans once or twice a week before the #1 movements to warm yourself up. I've only been doing them for a couple weeks now but everything I've read about power cleans says do them first or don't do them, because they're perfect for nervous system warmup and explosiveness but need you to be fresh because they're so technical. If you wanna do them heavy, do it on a pull day as the first movement.

Situps/pushups... Man, those situps are gonna do nothing good for you. The situps will fuck up your posture for minimum benefit. Throw heavy abdominal work in there instead. You can throw them at the end like I did up there or do them on their own days, but do them heavy.

READ THIS: http://www.t-nation.com/free_online_...ore_training_1


Watch all the Elliott Hulse you can. He's a former football player/strength trainer and he is seriously fucking ingenious. Strengthcamp is his youtube account.


YEAH. K, I'm done for now.
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Old 08-26-2013, 04:10 PM   #3782 (permalink)
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Default Re: Workout/Staying in Shape Thread

Man, I really dont think I could ever take a 5-15 minute break at the gym. Id be bored as fuck and I was basically taught to have my heart rate constantly high so when Im not doing reps Im usually doing pushups, burpees, etc.

That does look rather intense though, but I usually stray away from doing one rep maxiums as I never really saw the point of them.
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Old 08-26-2013, 04:28 PM   #3783 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by MF83 View Post
3a. Stiff leg deadlift 3 sets 8x225
3b. Wide grip pull-up/drop set wide grip pulldown
225 for only 8 reps? weak sauce.

Quote:
5.A. Windmill biceps curls
5b. Lying Hamstring machine
what are windmill bicep curls? Just correct curls, ?

This week I'm definitely going up in weight on Dead lifts. It's just I'm dropping calories and doing high reps on everything but Dead lifts.

Do you use wraps, or just chalk? I really don't think wraps will hurt your grip if you train properly else where. I mean, shit, I can do lat pulldowns at 185 x 15 reps for 3 sets. that's my body weight.

and yeah, resting for 5 minutes? I'll have to think about that. I rested 3 minutes between 315x5 and felt silly.

I used to want to get my bench up, but it just wouldn't happen. Maybe I trained like shit back then (probably 2 years ago). I can still do 225 for 3 reps, which is pretty low considering my how big I do look. Deadlift and rows are the only things I am actually trying to improve on and have seen results.
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Old 08-26-2013, 04:41 PM   #3784 (permalink)
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Default Re: Workout/Staying in Shape Thread

Yeah, I was dead from the earlier stuff though. Shouldn't have done that much, once again, but I was hyped.

Fuck, that break goes by faster than you think it would. Resting that long for me was waiting a minute to calm down from the last one, waiting a minute and doing a high jump, sitting down and getting in the zone, drinking some water, doing a few quick hang barbell-only hang cleans to juice up the nervous system, pacing and hyping myself, chalking up, walking up and pussing out twice, THEN doing it.

Doing it without chalk and no straps would make your grip stronger but you probably couldn't lift as much, so I donno. Straps are straps, they'll work the same as chalk really, only you get to use the double-pronated grip, and your grip won't get stronger. Doing Farmers walks and chinup hangs and shit to strengthen it would do the same thing, I guess, I just love the chalk.


Edit: windmill curls are like... pinwheel curls, I guess. Maybe I've been calling them the wrong thing this whole time. HA.
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Old 08-26-2013, 06:58 PM   #3785 (permalink)
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Default Re: Workout/Staying in Shape Thread

I can kind of imagine what a windmill curl is anyways. I know people are either 100% for or against straps, but I don't know why. If you do pullups, rows, and everything else without straps, and then only use them for dead lifts...that should be fine.

I use to do walks with a 70 lb kettlebell, except I'd hold it straight up over my head, the heavy part facing up and me balancing it with my grip. I was beast mode back then. Kettle bells are great for grip strength. Back in those days, I didn't need a woman to make me feel good...
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Old 08-26-2013, 11:43 PM   #3786 (permalink)
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Default Re: Workout/Staying in Shape Thread

Yeh I was just miscalling pinwheel curls as windmill curls . They're good for the large ROM, isolating, and hitting the brachialis all at once.

The thing with 1RMing is to do it once a month, if that. I just do it cause there's nothing better than beating a 1RM, for me personally, and knowing/breaking my true limit. Thanks to Bret Contreras I've started tracking my 3RMs and 5RMs too and try to beat one of the three (on the big lifts at least) every session.

Assuming I hopefully finally total 1000lbs on the big three this week I think I might do an 8 week cut after deloading, but haven't decided yet. Start of semester and all is probably the best time to do it for me personally. I'm loving eating all these calories but dropping ten pounds of fat couldn't hurt at this point, and my joints could probably use a break from the constant overload. Who knows though, it's just something I'm toying around with right now.
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Old 08-28-2013, 08:16 PM   #3787 (permalink)
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Default Re: Workout/Staying in Shape Thread

245 bench today following that same warmup scheme!!!! Went for 255 after without enough rest, and almost broke my rib. Some spotter my partner is. . That means 350 squat on Friday (I'm gonna try 355) and then the summer's goal of 1000lbs (1005) big three PR total will be met right in the nick of time! I should have taken a video, ah! I will on Friday. So hyped.
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Old 08-30-2013, 08:22 AM   #3788 (permalink)
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Default Re: Workout/Staying in Shape Thread

BroScienceLife is the funniest youtube channel ever, but only if you lift.

http://www.youtube.com/watch?v=BS-oR...WPizJ7I2E6n1kA
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Old 08-30-2013, 04:41 PM   #3789 (permalink)
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Default Re: Workout/Staying in Shape Thread

Yeah, that guy is fucking hilarious. They share his videos on the Gym Memes facebook page.

Catch me looking fat as fuck with that belt on as I hit my year's goal of the 1000lbs total mark with a HORRIBLE squat, but I got low enough and survived so I'm counting it.



405 deadlift/245 bench/355 squat. YAY.
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Old 08-31-2013, 04:57 PM   #3790 (permalink)
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Default Re: Workout/Staying in Shape Thread

Fucking real man. I don't go that low even, only a bit bellow parallel

I got stuck up on 5 x 315 yesterday on deadlifts. I did 1 set of 5. then rested for about 4 minutes, tried 335, couldn't lift it; lowered to 315, couldn't lift it. I pretty much blue balled myself.

But I recovered with a FRAN (crossfit) time of 8:43; 17 seconds faster than my best time

I'm just blaming it on reduction of calories and laziness.
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