Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 07:34:00 No. 8061287 Report what do you want to know?
Anonymous
>>8061287 OH FUCK ALL MY WILDEST DREAMS HAVE COME TRUE
but yea, that abdominal routine for building dat core mass and strength with some of dat dere rest pause? I kinda forget the details of it
Anonymous
Quoted By:
>>8061287 here's some college slut in fit clothes for you
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 07:44:00 No. 8061427 Report >>8061332 you at minimum want some hip flexor work and abdominal work. if you want to be able to carry stuff unilaterally etc then you want to work the obliques to.
i use the simplest moves available to me to do these.
decline push crunch - abs
cable leg raise/abductor machine - hip flexors
DB side bend - obliques
its usually best to do rectus abdom work AFTER you've done your OHP work as it can interfere wildly if your abs aren't fresh when you're doing OHP. the oblique and flexor stuff you can spread around.
rest pause is simply using 15second rest intervals with a set TOTAL rep target over your desired set number.
this means you pick
a) set number, minimum 3 maximum 5 usually
b) set total, this defines intensity and volume.
if you use 15 reps over 3 sets this means you will generally be working with your 8rm weight which is fine for what you're doing.
take 8 rm weight with your chosen movement. do the 7-8reps you will be able to do with this without hitting eccentric failure. you MUST avoid this without roids or you'll fuck yourself. ideally stop the rep or 2 before. unload the weight and count 15seconds (keep the rest the same at all times to make progression trackable). after 15seconds do your 2nd set, will usually be about 5-6reps. unload wait 15secs do the 3rd usually 3-2reps.
if the numbers you get for all 3 sets, 8-5-3 for example add up to more than 15reps, you add weight next time. if not you stick to that weight until you meet the 15reps.
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 07:47:00 No. 8061458 Report >>8061427 it is very easy to overtrain the abs so be aware that if you do a lot of overhead work, you may only get to train your core once per week with a single of those 3 exercises so you can maintain overhead stability during this.
be aware of your body shape and movement during the overhead lifts. if you're frying your abs step it back to once every 2weeks. obliques + hip flexors generally won't cause too much problem.
make sure you're stretching anything you're working.
parabol !d2KWnPbD9M
Anonymous
Quoted By:
>>8061276 No but I have a screen shot of a quad talking about oats.
All oats.
All the time.
Bitches.
Anonymous
>>8061458 per se if someone did roid could they just wreck their core as they saw fit because of better recovery from da roidz?
Anonymous
parabol !d2KWnPbD9M
>>8061458 >you may only get to train your core once per week > if you're frying your abs... what can happen if i do that?
dont we use abs to stabilize while dl and squat
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 07:54:00 No. 8061566 Report Quoted By:
>>8061515 >per se if someone did roid could they just wreck their core as they saw fit because of better recovery from da roidz? no because you can still overtrain on steroids. especially when you're talking about using rest-pause. its why DC training although aimed at roid monsters is still really very sparse compared to the usualy shit you see people using.
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 07:56:00 No. 8061601 Report Quoted By:
>>8061530 >what can happen if i do that? >dont we use abs to stabilize while dl and squat abs do next to fuck all in the squat and deadlift. its the inner abs that do the majority of the bracing. the rectus abs job is lumbar flexion which is what the weight is doing. all they are required to do in that is hold the spine isometrically with the erectors BUT a large proportion of that job is being provided by X hundred KG's of weight being applied to your traps.
fried abs hurt stuff like
OHP, push press, overhead squat, C&J, snatch and all the breakdowns.
dicks !NoHomoLnmU
Quad, didn't you previously divide ab work into rectus, oblique crunch and oblique twist? I recall you suggesting that a full ab workout include a push crunch, side crunch, and power twist on three separate days, and you said you selected those moves because they were your favorite, not because they were the simplest. You also didn't mention hip flexors before. Elaborate?
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:00:00 No. 8061658 Report >>8061627 what i tell people depends on what they were wanting, in that discussion people were asking what i did for my abs. the lever power twist is a plyomove that helps you deflect contact. its not really much use to a recreational BB'er.
i've had to start mentioning the hip flexors as i mistakenly assumed people would be training these a long with stuff like hams etc. its become very evident this is not the case so i have to be more specific as to why etc now.
Anonymous
>>8061658 So if someone wanted a strong functional core just add in the landmine twists or watever they're called and boom presto?
dicks !NoHomoLnmU
>>8061658 what do you mean by "deflect contact"? I've been wanting to add it in because I felt I would profit from the CNS activation, plus I do judo so torso pivotal power is personally essential. Is it not actually a practical exercise for developing obliques? Also, is it any good for hip flexors, or are any posterior chain or other leg lifts good for hip flexors, or should I just be isolating them once a week? I'm revamping my routine for a four-day split, so I think I'd be pretty well set if I were doing push crunch on tri/chest day, oblique crunch on bi/back day, armchair raise on leg/shoulder day, and power twist on oly/power day, but I'm putting some trust in your opinion.
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:09:00 No. 8061787 Report >>8061746 'function' is defined by that function.
what is the function? this is something people don't get. there's no such thing as functional strength without a specific function. you're just stronger than normal and a bit better than normal people and doing stuff with that strength. in order to train towards functional strength, or indeed have it, it must have a function. a function to lift cars, a function to throw further. you then gear the weight training to those, but utlimately you need to train that purpose directly to get better at it.
Anonymous
>>8061787 like rec football and maybe rugby in the fall. Sorry mang should have dun specified
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:13:00 No. 8061858 Report >>8061755 >what do you mean by "deflect contact"? if im sprinting and someone hits me high with a tackle, the muscle is trained with plyo so reacts very quickly and powerfully to being stretched, so they bounce off, i continue on.
>I've been wanting to add it in because I felt I would profit from the CNS activation, plus I do judo so torso pivotal power is personally essential CNS not so much, twisting power for combat sports yes, obliques are incredibly important from hip throws.
> Also, is it any good for hip flexors, or are any posterior chain or other leg lifts good for hip flexors, or should I just be isolating them once a week? you generally do as much work as you can do, so it yields progression without regression or destroying the performance of what it is you're training for. i can't tell you this as you're not me or those i've worked with. i can only give you a rough idea at the safe zone. you need to watch you log book yourself and figure out what you can manage. if its judo then i'd use the hip abduction machine as this works your little glutes as well as TFL's which makes it even better for hip and single leg stability i.e i imagine breaking leg sweeps and crap like that.
dicks !NoHomoLnmU
>>8061850 what parts of football call for pivotal motion? I mean, in baseball you're swinging your bat, in judo you have to be able to throw someone in rotational motion across any of the three axes, but what about football? this isn't a trick question, I'm asking this both for your benefit through self-reflection and my own personal curiosity
dicks !NoHomoLnmU
>>8061858 well, I recall you stating before that knee flexion is essential as an antagonist stabilizer to quad strength, which is why I wanted to work in a posterior chain lift, but I was wondering if I could get flexors out of the way in one lift, or if I had to break it into two
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:19:00 No. 8061954 Report Quoted By:
>>8061850 >>8061896 anything with contact whilst running has torso rotation. if you're shoulder to shoulder and your obliques can't counter the rotational difference from your leading leg and the guy leaning on your then you'll simply twist and then fallover. you also lose significant stride power if your torso is not strong enough to repel those torque forces.
the abs+oblques and hips are the most important area on a contact athlete. the difference between 2 in contact is not the strength in their erectors or ass its the strength in the muscle grouping that stabilises what is the biggest joint in our body in terms in size and forces applied to it.
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:20:00 No. 8061984 Report >>8061945 the way i set stuff up with my training is just have a speed/accessory day.
push/pull or push/pull/legs and then a day where you do all the shit that you can't be ass'd to do on other days. as such you can do it when you can and dump it when you can't without hurting total progression.
Anonymous
what about hanging leg raises quad?
Quoted By:
>>8061984 quad bro check the other thread :C
dicks !NoHomoLnmU
>>8061984 can't afford a dump day. I have around 20ish lifts to do and I like the idea of an oly/power day, plus I'm going to be dancing 4 days a week and judo 2-3 days a week, leaving barely enough time for one rest day of no athletics.
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:25:00 No. 8062059 Report >>8062045 sound to me like you need a big dose of efficiency clean up in your routine. throw it up and i'm sure we can squeeze some stuff in for you.
Anonymous
>>8062045 loldancing?
And this might be the first immature comment in this thread...what is going on in my /fit/? Actual discussion?
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:27:00 No. 8062093 Report Quoted By:
>>8062018 they're fine up to the point where you can't afford more gripping fatigue and the weight is heavy enough that its an awkward shit to try and do it with.
your abs+oblqiues are hugely strong muscles. the stuff that does the less sexy hip movements adductors, abductors, rotatation also have the potential to be scary strong muscles too.
Anonymous
Quoted By:
I wish brian moore was dead
dicks !NoHomoLnmU
>>8062059 this is what it's going to look like so far, I'm still working on modifications (dance and judo can't be rescheduled)
Monday:
1. Jazz dance
2. Judo
Tuesday:
1. Hip-hop dance
2. back/biceps:
3xF chinups
3x5 bb underhand yates row
3x8 db side crunch
3x8 db row
1x5 bb dead lift
Wednesday:
1. Jazz dance
2. Judo
Thursday:
1. Hip-hop dance
2. legs/shoulder:
3x5 bb squat
3x5 bb overhead press
3x8 bb calf raise
3x8 bb upright row
3x8 bb good morning
Friday:
chest/triceps:
3x5 bb bench press
3x8 db sitting tricep extension
3x8 db flat bench chest flies
3x8 db push crunch
3xF dips
Saturday:
rest/Judo
Sunday:
power/oly:
3x8 db power twist
3x5 bb power clean, superset warmup with power jerk to front squat
3x5 bb power jerk superset to front squat
3x5 bb power snatch, superset warmup with overhead squat
3x5 bb overhead squat
dicks !NoHomoLnmU
Quoted By:
>>8062133 that should be bb push crunch, bb power twist
dicks !NoHomoLnmU
>>8062065 dancing is a fantastic means of physical exertion that any /fit/izen should be ashamed not to do. it improves balance, lift form, posture, rhythm, speed, motor control, muscle strength, muscle power, and social conduct--particularly with members of the sex one desires to attract
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:34:00 No. 8062196 Report >>8062133 you've got a HUGE amount of overlap in there from moves training the same plane of motion more than once.
once you bench once, you don't need another, same with rows. dips+tricep extension
once you've taken out the redundant lifts you get a lot more space.
Anonymous
>>8062191 plus dance classes are pretty much loaded with cute, lonely girls
Turtle Guard !!OuFfZGR9rQp
Quoted By:
>>8062065 We're in The Presence
>>8061755 I'm not quad but I've used suitcase deadlifts, high cable twists, and of course band uchikomis to good effect doing oblique training for BJJ
dicks !NoHomoLnmU
>>8062196 the idea there is to combine strength and hypertrophy as well as provide assistance. I was thinking if anything that dips were superfluous, since flies and tricep ex are two mass-building exercises that assist in the strength-building value of bench press
Anonymous
>>8062241 why do you think you need so much assistance work?
Anonymous
>>8062191 Sheesh simmer down mang and
>lift form, speed, power, strength nope.
Everything else, yes. And it's a good skill set to have. Well, cheerio mate
dicks !NoHomoLnmU
Quoted By:
>>8062213 you don't know brother. there was only one other guy in my modern II class of 20, and he was gay. and the girls were FIT. I actually made a friend in that class who helped me learn some routines and has the most incredible legs I will ever see on a shorty. Too bad I think she's taken, but her cute housemates were nice enough to give me free weed anyhow.
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:40:00 No. 8062294 Report >>8062241 the way you do that is pick one strength move in the plane of motion for example
>squat >dead >bench to those you add in assistance to them put play on beneficial overlap to help add stimulation, but you avoid using the same type of move twice. example.
>squat leg press
GHR
>dead chin
row
>bench ohp
hammer grip DB bench
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:42:00 No. 8062311 Report >>8062294 to that template you have a HUUUUUUUGE amount of space to add in variable assistnace work. you can even completely ignore fixed assistance work and go pure conjugate method styley
dicks !NoHomoLnmU
>>8062263 TO GET BIG
>>8062266 >strength Find me an experienced dancer who doesn't have tough legs. And you can trust they aren't doing power cleans and squats in their off time.
>lift form releve -> calf raise, power clean/jerk/snatch
high arc -> row, push press, dead lift, bench press
parallel -> dead lift, squat, press, power clean/jerk/snatch
The more you know
dicks !NoHomoLnmU
>>8062311 ...you lost me, sorry. can you elaborate?
by the way, I appreciate the honest effort you're putting into your informed responses here
Anonymous
>>8062317 so you do 10 tonnes of random assistance work because you don't know what you're doing and think it will make you big
gotcha
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:48:00 No. 8062375 Report >>8062329 well for example an assistance to the bench could be anything that is using the triceps, delts, pecs. so you don't necessarily need to stick to just OHP, CGBP. you can use a push press if you felt like it. the olympic lift breakdowns like a push under. machine press work etc, high incline bench.
for a deadlift you could use a hang snatch, RDL's hypers GHR
for squat it could be ovrhead squat work etc full cleans.
its a very flexible way to train.
you can use your main olympic lifts as the main target for strength progresssion and apply a liner periodised schedule to them.
>C&J bench
push press
front squat
>snatch snatch grip dead
row/chin
RDL's
dicks !NoHomoLnmU
Quoted By:
>>8062368 Well, I have a good idea of what I'm doing. I understand the trick to SarcoHyp and try to combine that with strength gains. And I try to avoid hitting any muscle group more than three times.
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:49:00 No. 8062390 Report Quoted By:
>>8062375 olympic lifters in their own rights can get very big from their assistance work whilst still getting progression from their top lifts. read into something called conjugate periodisation.
dicks !NoHomoLnmU
>>8062375 Hmm, I'm not ready for periodization yet though, I'm still in linear gains.
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:51:00 No. 8062416 Report Quoted By:
>>8062398 then use linear progression. just pick a main compound move that benefits you most at being strong at, and apply that progression to that. you then generate the size from assistance work.
if you're training lots in NON weight room shit, you can't blast as much volume as you're doing. you'll hit a big fat wall and then massively overtrain and its takes months to fix once you fuck it up like this, i know i did it.
Anonymous
>>8062375 Why do people say db rows for bench assistance?
Are lats really that important?
Anonymous
Quoted By:
>>8062317 Since I'm a dancer (ballet) I'll just put in my two cents as to what's helped me directly with dancing.
Hang cleans, squats, deadlifts, single leg hyper extensions, weighted chins, plyometrics, sprinting, single leg calf raises, single leg work, reverse fly OHP.
Granted we're in different styles, so certain things won't be the same, especially since I'm not looking to gain much upper body mass for ballet aesthetics.
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 08:55:00 No. 8062452 Report Quoted By:
>>8062428 yes, but they're also very improtant during a deadlift. if you flex your lats hard its very hard to round your back. as such i don't see the point in traiing them for bench if you're going to deadlift a few days later with them in a compromised state. you can train them after a dead where they'll already have undergone some stimulation during the dead and profit safely.
dicks !NoHomoLnmU
k, how about these changes then: back/biceps: 3xF chinups 3x8 bb underhand yates row 3x8 db side crunch 1x5 bb dead lift chest/triceps: 3x5 bb bench press 3x8 db push crunch 3xF dips What else should go here, or what should be consolidated?
Anonymous
>>8062317 well first and foremost fuck you for making me look that up
secondly, specific motor skills aren't acquired through the acquisition of other motor skills, they are acquired through the use and practice of...you guess it, the desired motor skill. However, there may be some overlapping positive connections between the skills (like some of dat explosive leg stuff I saw) which may contribute to the more effective learning of the original motor skill.
>TL;DR Jumping around won't help your snatch form but it will strengthen your legs which can establish a good foundation to work on your snatch form. I highly doubt I ballerina would be any more efficient in learning olympic movements than any other plane jane off the streets but she would have stronger legs.
>the more you know And yea, I guess there would be good leg strength with all that bounding and stuff. Sorry when I think of dancing I just can't get this out of my head:
http://www.youtube.com/watch?v=xs72vl4h_pU Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:00:00 No. 8062518 Report >>8062469 scrap dips for a hammer grip DB bench press or a close grip BB bench. you'll get far more out of them.
drop the idea of body part days, they're a shit way to train. delts are used in back, and delts are used in chest. train them on those days!
back days use some face pulls
chest day use an OHP or high incline bench
you need to think about efficiency. the more efficient you get your program with your current work load the better.
so you want to cover as many aspect of what you're trying to do at once. so with that in my you can get similar effect of bench+OHP with an incline bench only etc.
dicks !NoHomoLnmU
Quoted By:
>>8062502 well you see, when you take a dance class you're going to have an instructor who knows her shit
when you go to the gym, you're on your fucking own
so the professional instruction I get in class work helps a hell of a lot in refining my gym skill. the majority of lifters will not have coaches either, and most gym trainers are inadequate, but any college dance department or local studio is going to have instructors and they will teach you form which transfers over
Anonymous
Quad can you post your split?
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:03:00 No. 8062564 Report Quoted By:
>>8062502 >Jumping around won't help your snatch form you'd be surprised how much balance ability does help.
Anonymous
quad would cardio before breakfast in the morning burn more fat than at night?
Anonymous
quad is it normal for my left trap to hurt from deadlifts and not my right? I use a mixed grip. Also, what do you say to doing chinups on off days? I train 4 days a week on a push/pull but on my off days every time I walk past my chinup bar I usually have a go at it and go to failure. Im quite heavy at 90kg 5'6 so they're fairly difficult for me and i can do at most 7 or 8, up from a healthy 0 at christmas. would you say this is counterproductive and if so can i incorporate a chinup mini routine on off days? Ive dropped 15 kg so far and basically one of the reasons i started to lose weight was that there was a chinup bar at a friends house and everyone was doing a few and i couldnt even do 1. felt helpless as fuck thanks in advance
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:04:00 No. 8062592 Report >>8062550 i was doing a pull/push/legs with 5/3/1 applied to mains + myoreps assistance. i wasn't using the speed day yet.
>DEADLIFT 5/3/1 chins Myo 5-3
rows Myo 5-3
biceps Myo 5-3
forearms Myo 5-3
>BENCH 5/3/1 gorilla press Myo 5-3
upright row Myo 5-3
triceps Myo 5-3
serratus Myo 5-3
>SQUAT 5/3/1 leg press VMO Myo 5-3
ghr Myo 5-3
abs Myo 5-3
abductors Myo 5-3
>SPEED DAY + Accessory. Quick Drop 6x3
Hang Snatch 6x3
Snatch 6x3
pec minor. Myo 5-3
calves Myo 5-3
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:05:00 No. 8062607 Report Quoted By:
>>8062568 >quad would cardio before breakfast in the morning burn more fat than at night? not a clue.
Anonymous
dicks !NoHomoLnmU
>>8062518 well, I've been told before to avoid working OHP and BP on the same day, because my limiting factor in the second lift will be triceps. that's what's been keeping me from doing push/pull splits
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:07:00 No. 8062640 Report Quoted By:
>>8062582 >quad is it normal for my left trap to hurt from deadlifts and not my right? I use a mixed grip. mixed grip can do weird stuff to the shoulder. i don't use a mixed grip any more and haven't in years so im not the best to ask. i don't think anyone should use a mixed grip if they're not a competting powerlifer.
>Also, what do you say to doing chinups on off days? i wouldn't. stick to the schedule and you should get more than enough stimulation.
Anonymous
Quad. Where did you learn all this info?
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:08:00 No. 8062650 Report >>8062628 >What is Myo? myoreps, the stepup in efficiency from rest-pause. if you don't know rest-pause read that, myoreps comes after you can rest-pause
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:10:00 No. 8062670 Report Quoted By:
>>8062633 >well, I've been told before to avoid working OHP and BP on the same day, because my limiting factor in the second lift will be triceps. that's what's been keeping me from doing push/pull splits they shouldn't be if you're benching right. also the overlap is GOOD. if you get enough from OHP and bench then you can scrap direct triceps.
see what im saying here, more is most definitely not a good thing when it comes to this process. you do the least you can to get the stimulus then let it recovery and supercompensate.
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:10:00 No. 8062680 Report >>8062646 >Quad. Where did you learn all this info? 10years of making these mistakes for you so you don't have to.
Anonymous
>>8061458 obliques are harder to overtrain?
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:15:00 No. 8062722 Report Quoted By:
>>8062698 >obliques are harder to overtrain? yes because they movement they control is a much shorter leaver so they're naturally a stronger mechanical link. the way you do lifts they're also equally loaded and their job is part braced by the abs and vice versa. you only really use your obliques a lot if you start lifting single handed.
Anonymous
>>8062650 Quad, I'm done with SS and I want to train sport-specific ... looking to eventually get back into grappling.
I want to keep my the big 3 lifts plus power clean and add whatever else would be beneficial.
I still have linear progression to be made, but I just can't waste my time with SS anymore.
Looking to address strength, muscular endurance, and speed/explosive training.
What do you suggest?
Anonymous
>>8062680 Quad, might be a long answer but what would you suggest for gaining strength for football (runningback/linebacker) as well as aquiring asthetics at the same time?
Anonymous
Quoted By:
Anon just lurking. Gonna go ahead and say a big thank you quad.
Anonymous
>>8062725 5/3/1 for football
srs
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:17:00 No. 8062742 Report >>8062725 >>8062724 the simple answer for this is to send you both to read
>http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html all 3 parts. 2 and 3 are my favourties. its conjugate method so gets the job done fast.
Anonymous
>>8062737 Whats the 5/3/1? I'm not new to lifting but I dont know the termonology.
Anonymous
Quoted By:
>>8062742 Thank you, brother. You're really the best poster on here. Can't thank you enough.
dicks !NoHomoLnmU
Ok, how does this look? A squat: 3x5 bb squat 3x8 bb calf raise 3x8 bb good morning 3x8 bb lunge, each leg 3x5 db armchair raise B dead lift: 1x5 bb dead lift 3xF chinups 3x8 bb underhand yates row 3x8 bb upright row 3x5 db side crunch C bench press: 3x5 bb bench press 3x5 bb overhead press 3x8 db flat bench hammer grip press 3x8 bb decline bench push crunch 3x8 bb incline bench serratus push D power/oly: 3x8 bb power twist 3x5 bb power clean, superset warmup with power jerk to front squat 3x5 bb power jerk superset to front squat 3x5 bb power snatch, superset warmup with overhead squat 3x5 bb overhead squat
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:21:00 No. 8062781 Report Quoted By:
Anonymous
Quoted By:
>>8062742 Thanks Quad, I appreciate it.
Anonymous
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>>8062747 Wendler's 5/3/1 is a linear progression program.
Google it.
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:22:00 No. 8062802 Report >>8062765 that looks more sensible yeah.
on the speed day what intensities are you using? is your actual 85% or are you doing 3x5 with something like 75%
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:24:00 No. 8062816 Report >>8062802 push press would be better than OHP btw.
i'm going to have to run now. there's a 75% chance i'll be back on in 12hrs.
dicks !NoHomoLnmU
>>8062802 frankly, I wouldn't be able to tell you. like I said, I'm still doing linear gains, i.e. progressive loading. the first time I cleaned I did 95 or so, and I just added on 5 lbs every time after that.
Anonymous
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Quad do you know anything about shoulder bursitis? Ive had it for many months now and my doctor has told me to do some exercises to strengthen the tendon for 6 weeks but the pain is still here and i can hardly do any workouts at the gym. What do you recommend i should do?
Anonymous
>>8062816 Quad, if my bench and DL are decent, but my squat still hasn't caught up, can I do a 5/3/1 with squatting every other workout instead of periodizing it? Or would it make more sense to just do an upper-lower like CAMB lays out?
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN
Quadforsaken are the children of Aesthetica !!VaUhXR7bgYN Sun 26 Jun 2011 09:28:00 No. 8062845 Report >>8062817 its usually better to focus on form on the break downs using 3x5 with your 12rm weight. then work up to something closer your true 5rm weight for a single lift to combine it all together.
for example here where i posted
Overhead squat 6x3 (65%)
Quick Drop 6x3 (65%)
Hang Snatch 6x3 (65%)
Snatch 6x3 (using 80-85%)
that way you can really focus on the form with a weight that is high enough to get you to do it right without cheating, but light enough so you can do a lot of it, whilst not killing the final product at the end.
a snatch is a far better move for you if i'm honest in the context of being agile and powerful at the same time. C&J is the ugly sister of the 2 and is a show of raw strength. its not a graceful.
still a novice !RTVed.w17o
why cant a thread like this be stickied? it has been incredibly informative and all around awesome. thank you tripfags and anons, you have equally provided MUCH for me to learn and have proven that i chose the correct trip for myself. thank you again.
dicks !NoHomoLnmU
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>>8062845 well, what I'm thinking I might do is warmup with cleans, jerks, and f-squats and then do 3x5 power clean followed by 3x5 jerks, f-squats, snatches, and then OHS, so that snatch and c/j will be accessory to one another, and the two squats will help improve my front and rear stability.
dicks !NoHomoLnmU
>>8062984 chanarchiveDOTorg my man
Anonymous
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>>8063031 two more votes needed
dicks !NoHomoLnmU
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>>8062838 not to try to steal his thunder or offer novice advice when you want expertise, but if you haven't completed linear gains you're not yet ready for 5/3/1
Anonymous
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>browse /fit/ all day >find next to nothing of use >come across this thread >holy fuck, I actually have a clue of what I'm going to do after I'm done SS in about a month or so >quad = god Also, voted. Just needs one more to be archived
Anonymous
dicks !NoHomoLnmU
Anonymous
Anonymous
>>8063412 archived...where?
Anonymous
Anonymous