training revamp

Discussion in 'Training & Conditioning' started by LOK, Aug 16, 2012.

  1. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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    You mean, the 315 he does for 6 reps after taking 'years' layoff?

    Okay. :popcorn:
     
  2. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    The dude does tons of calisthenics: chins, handstand pushups, you name it. If you do tons of handstand pushups at a bodyweight of close to 200lbs, it's easy to see someone having that kind of shoulder strength.
     
  3. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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    Buddy - joking aside, I thought you were unofficial 'strongman' on this site?? :dunno:
     
  4. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    I have no interest in being the site's unofficial strongman. LOL. LOK or mike_dave, who rarely posts, both have me beat---mike_dave by miles and miles, and there's likely other people who are stronger and just don't talk about training much (Muzse comes to mind). I'm just happy that I'm improving. LOK has no reason to lie, and we've talked off-site. Heck, Orion and bigdawg are both stronger---or at least they look stronger. I'm strong, but that's just a hobby that gets me through irritating workdays. I wouldn't be surprised if cdogg and steve_dave are both quite strong. They're big guys. I just like to train and talk about training.

    BTW, whoever got my "Buddles" post icon back is a diamond in the rough. <label for="rb_iconid_15">[​IMG]</label>
     
  5. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    I do look forward to working out this week though. I'm making gains every week, and this week I'll be benching 275 for reps. If someone told me in June that I'd be using the weights I'm using right now, I would have chuckled and said it was wishful thinking on my part. Hell, I was blown away when I started benching 250 for 6 reps. I'm just learning to keep the nose to the grindstone more consistently and learning to back off when it's needed. Long-range planning is my thing now.
     
  6. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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    re: Leanness / cutting
    What's your current-almost-Christmas diet like, Buddy?
     
  7. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    Protein powder with water in the morning, broth, chicken legs or chicken breasts, and then for supper---whatever the wife makes me.
     
  8. LOK

    LOK I'll eat your asshole alive

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    Buddy..I guess I should admit I can only get 135 for 3 reps with a spotter
     
  9. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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    "Protein powder with water in the morning, broth, chicken legs or chicken breasts, and then for supper---whatever the wife makes me."

    NO beer, wine, spirits, cakes, chocolates, chips??? :dunno:
     
  10. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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    :popcorn:
     
  11. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    I don't like sweets, but I love hot sauce. I do have a glass of wine or two a few times a week. I've cut back---I guess I just lost my taste for it. Beer too. I do like spirits, but I cut them back too.
     
  12. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    I'm assuming he's joking. That would be really weak for someone who can do as many handstand pushups as LOK got up to doing.
     
  13. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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    What???? :dunno:
    I'm just eating some popcorn, Buddy.
     
  14. LOK

    LOK I'll eat your asshole alive

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    Buddy..I know (some) people here will think this is made up too..but true story..

    I met my wife in the gym....
    I worked at a by that she trained at... She worked at a gym I sometimes trained at..

    Problem with being a trainer In a gym..you go to workout when you are "off" and people can't let you just train.. They want to ask questions..

    Anyway..one day we go to the gym she worked at to train.. Some skinny young guys were benching and Almost done... We were doing chest and tris that day..

    So they finish up.... They had 115 on the bar..(35 on each side)
    Like douches they move on without taking their weights off and putting away so we go over.. They had moved just next to us at another station.

    I strip the 35s off and put a plate on each side (45)
    My WIFE lays down.. I don't touch the back but just stand behind her..she gets 8 without too much trouble and puts it back.

    These kids looked at each other like WTF

    My wife is 5'2 and not very heavy but she exercises and is strong
     
  15. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    That's irritating when people aren't smart enough to put weights away after using them. It's basic common sense.
     
  16. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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    Wjhat you up to this week, Buddy?
    260? 275? More?
     
  17. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    275 for 6 reps. I trained a bit during the holidays. I'm pretty close to the same for pushpresses as well.
     
  18. LOK

    LOK I'll eat your asshole alive

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    I'm on my way downward (body weight wise)
    My goal 185

    I have indulged plenty with my time off, family over and holidays.. Now back on a more clean diet and upping my cardio
     
  19. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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    Yeah, that's what I was asking Buddy. Sorry Buddy! :dunno:
     
  20. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    I guess you should have been clearer in your question, but then I also guess I should expect this kind of muddled thinking from you---a guy in the Training and Conditioning Forum who doesn't know what a warmup set is. :dunno:
     
  21. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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    Oh come on Buddy, enough with this!!
    My warm-up sets are as follows:
    8 reps at 50% max. weight
    4 reps at 60% max. weight
    2 reps at 90% max. weight

    Then I usually do 4 working sets, 8 reps in each with a 4010 tempo....that's the most effective aspect.
     
  22. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    Well, I worked out once after work and then again at 9 tonight. I surprised myself when I did 4 reps with 270 in the bent over row. I didn't lose much over the holidays---appears I gained some strength.
     
  23. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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    Ditto, ever since I started doing deadlifts and squats...still can't do pull-ups though. :dunno:
     
  24. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    Vary your grip. Sometimes taller skinnier people use a wider grip and it puts a bit more of your shoulders into it---or then again it could be the opposite. You might benefit from a narrow grip. I know that when I bench, a wider grip starts giving me shoulder and bicep problems. When I use a slightly more narrow grip for bench and push presses, I'm injury-free and my pressing is stronger.

    You should also do some assistance work if you really want to get those pullups. Your traps and rear delts help stabilize your upperbody when you do pullups. There's obviously a weak link or two there somewhere. Perhaps upper or mid-back specialization work needs to be done. Also, how strong are your gripping muscles, biceps, and lats? Do you do bent over rows? Dumbbell rows? T-bar rows? Use a gripping machine? Heavy negatives with more than your bodyweight can also help.
     
  25. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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    Well, I do have long arms - but I'm not what you'd call 'classic skinny': I'm 6'3", 205lb.
    At the gym, we have a pullup/chinup machine which you can use with assisted-adjustable weights so im using that...Im not sure if lat or close-grip pulldowns from a seated-position can improve pullup/chinnup technique?
     
  26. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    Close-grip pulldowns can definitely improve pullup/chinup technique---as long as it is one of the ones where you have a padded bar that holds you down. Otherwise you'd never be able to do more than your bodyweight without the weight stack lifting you off the ground.

    The pullup-chinup machine with the counterweights is good to use, but only to an extent. If you can build up to 10-15 reps at a light counterweight, you should be able to eventually get pullups and chins. Long arms definitely don't help, but partial range exercises can influence your pulling ability.

    It makes me wonder how strong your forearms and biceps are.

    What weight do you use for the following?

    Bent over rows
    Close-grip pulldowns (to your lower chest is very key)
    One-arm dumbbell rows (at least half your bodyweight with one arm is needed)
    Barbell curls
    Grip machine (very key)
     
  27. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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    You should build up to using more than your bodyweight for reps (205). Remember the grease-the-groove method that LOK and I talked about. This exercise should become your new best friend. Don't use much if any body momentum to get the weight down. Do it strict and find out how much you can do for 6-10 reps.
     
  28. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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    I'm only doing stuff like chin-ups and dips to increase strength...before I change things up in 2 weeks and get into more specific isolation-muscle-building excersises.

    I don't think my forearms or grip is paricularly strong at all.

    Bent over rows: with a barbell? Never done them
    Close-grip pulldowns (to your lower chest is very key): did this last weekened - 75kg 4 x 8
    One-arm dumbbell rows (at least half your bodyweight with one arm is needed): 30-34kg dumbbells 4 x 8
    Barbell curls: only use EZ barbell (40kg) or seated incline curls (20-24kg dumbbells)
    Grip machine (very key): no idea what this is.
     
  29. Buddy Rydell

    Buddy Rydell Boxingpress Alumnus

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  30. Rich ´Money´ Mustard

    Rich ´Money´ Mustard DIE!

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