Powerlifting, Weight training and Bodybuilding TipPowerlifting, Weight training and Bodybuilding TipPowerlifting bodybuilding and weight training articles and tips. Articles
In the gym - AM Weight Workout - 08/13
2007-08-13 21:42:00 Weight Training Journal AM Workout Weight Lifting Journal for Monday Bench Wave 1 - 330 x 3, 340 x 2, 250 x 1 Wave 2 - 340 x 3, 350 x 2, 260 x 1 Wave 3 - 350 x 3, 360 x 2, I did not have a spot so... [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Weight , Eight , The G , Weigh
In the gym - AM Weight Workout - 08/13
2007-08-13 21:42:00 Weight Training JournalAM Workout Weight Lifting Journal for MondayBenchWave 1 - 330 x 3, 340 x 2, 250 x 1Wave 2 - 340 x 3, 350 x 2, 260 x 1Wave 3 - 350 x 3, 360 x 2,I did not have a spot so I would cut it off there, things were starting to get hard.Leg PressRest ~ 2:005 - 820 x 5I will head back to the gym tonight to do more.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME More About: Weight , Eight , The G , Weigh
Wave loading
2007-08-12 19:26:00 Weight Training JournalFree Weight Training Tips As you may have noticed in my weight workouts of the past week I have started to incorporate the principle of wave loading for my core lifts. I decided to go with wave loading for a few different reasons. My favorite benefit of wave loading is its low rep and high rest protocol that can accelerate strength gains. For me I enjoy seeing my strength levels progress. I also like that it can help reduce over training. On the days the weight does not move pack up the exercise and move on. Wave loading is considered to be an advanced strength-building principle. This style of weight training involves various rep schemes but almost always involves doing a single rep at your 1-rep max. Volume varies depending on personal goals. There are different types of wave loading protocols all with different objectives. For this mesocycle I am concerned with strength, therefore reps will remain low and rest a little higher. The goal is to com... More About: Loading
Wave loading
2007-08-12 19:26:00 Weight Training Journal Free Weight Training Tips As you may have noticed in my weight workouts of the past week I have started to incorporate the principle of wave loading for my core lifts. I... [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Wave , Loading
In the gym - Weight Workout - 08/10
2007-08-11 04:26:00 Weight Training JournalWorkout Weight Lifting Journal for FridayDE Push UpRest ~ :458 - BW x 4Close Grip BenchRest ~ 1:305 - 255 x 5RDLRest ~ 1:305 - 315 x 5Swiss Ball Hamstring CurlsRest ~ alternated legs3 - single leg x 8Bench DipsRest ~ 1:003 - 135 x 10Face Pulls3 - 100 x 12All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME More About: Weight , Eight , The G , Weigh
In the gym - Weight Workout - 08/10
2007-08-11 04:26:00 Weight Training Journal Workout Weight Lifting Journal for Friday DE Push Up Rest ~ :45 8 - BW x 4 Close Grip Bench Rest ~ 1:30 5 - 255 x 5 RDL Rest ~ 1:30 5 - 315 x 5 Swiss Ball Hamstring... [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Weight , Eight , The G , Weigh
In the gym - PM Weight Workout - 08/06
2007-08-10 04:47:00 Weight Training Journal Snatch Workout Weight Lifting Journal for Thursday I did not have much of a plan going in today. I did a good warm up which included DB over head lunges, and front squats.... [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Weight , Eight , The G , Weigh
In the gym - PM Weight Workout - 08/06
2007-08-10 04:47:00 Weight Training JournalSnatch Workout Weight Lifting Journal for ThursdayI did not have much of a plan going in today. I did a good warm up which included DB over head lunges, and front squats. I only did snatches for my workout. I went by feel and bar speed. For the most part I did sets of 4 but when I started to tire I did sets of 2. I must have done close to 15 sets and called it a day.Friday will will be DE chest, triceps, and accessory work. I do not do DE legs as I feel heavy squats, DL, and Olympic lifting fry the legs enough.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME More About: Weight , Eight , The G , Weigh
In the gym - PM Weight Workout - 08/06
2007-08-09 05:17:00 Weight Training Journal PM Workout Weight Lifting Journal for Wednesday Shoulder Press Rest ~ 1:30 3 - 205 x 4 Standing Arnold Press Rest ~ 1:00 3 - 60 x 6 These are so much more difficult than... [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Weight , Eight , The G , Weigh
In the gym - PM Weight Workout - 08/06
2007-08-09 05:17:00 Weight Training JournalPM Workout Weight Lifting Journal for WednesdayShoulder PressRest ~ 1:303 - 205 x 4Standing Arnold PressRest ~ 1:003 - 60 x 6These are so much more difficult than the seated presses.It looks as though I need much more core work.Dips, Rest StyleRest ~ 1:003 - 90 x 4-3-2-1I would do 4 reps rest 10 sec, 3 reps 10 sec rest, 2 reps & rest, then 1 rep full rest before next set.Seated Rows - Close GripRest ~ 1:003 - 180 x 8Inverted Rows - wideRest ~ 1:005 - BW x 10Incline Cable Curls - Rest StyleRest ~ single arm one, alternating arms3 - 80 x 4-3-2-1All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME More About: Weight , Eight , The G , Weigh
In the gym - AM Weight Workout - 08/06
2007-08-08 21:11:00 Weight Training JournalAM Workout Weight Lifting Journal for WednesdayBenchWave 1 - 315 x 3, 325 x 2, 245 x 1Wave 2 - 335 x 3, 345 x 2, 255 x 1Wave 3 - 345 x 2, 355 x 2,I did not have a spot so I would cut it off there, things were starting to get hard.DeadliftRest ~ 2:00Wave 1 - 385 x 3, 395 x 2, 405 x 1Wave 2 - 395 x 3, 405 x 2, 415 x 1 Wave 3 - 405 x 3, 415 x 2,My form started to break down so I ended it here, slight round of the back.I will head back to the gym tonight to do more.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME More About: Weight , Eight , The G , Weigh
In the gym - AM Weight Workout - 08/06
2007-08-08 21:11:00 Weight Training Journal AM Workout Weight Lifting Journal for Wednesday Bench Wave 1 - 315 x 3, 325 x 2, 245 x 1 Wave 2 - 335 x 3, 345 x 2, 255 x 1 Wave 3 - 345 x 2, 355 x 2, I did not have a... [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Weight , Eight , The G , Weigh
In the gym - Workout - 08/06
2007-08-08 04:13:00 Weight Training Journal My Workout Weight Lifting Journal for Tuesday Not much to report on today. I spend 45 minutes doing hang cleans. I did a little warm up then moved on to the clean. I... [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: The G
In the gym - Workout - 08/06
2007-08-08 04:13:00 Weight Training JournalMy Workout Weight Lifting Journal for TuesdayNot much to report on today. I spend 45 minutes doing hang cleans. I did a little warm up then moved on to the clean. I started with the bar and did a bunch of stuff. I started with 40KG added 10kg per set up to 90Kg, this is where I stayed and did reps of 3.Tomorrow I will do a full body workout, day 4 will be snatches and day 5 will be DE lifts, shoulders and arms. I may add a few extra workouts on some days but limit it to assistance work like one leg squats, scapula work, and a few other things like that. The idea of the extra work is to work the imbalances.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME More About: The G
Part III ~ NSCA National Conor ference - Soviet System of Periodization
2007-08-06 22:36:00 Weight Training Journal Weightlifting Article NSCA National Conference - Soviet System of Periodization For those who missed Part I For those who missed Part II In part 1 of this article on the... [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Conor
Part III ~ NSCA National Conor ference - Soviet System of Periodization
2007-08-06 22:36:00 Weight Training JournalWeightlifting ArticleNSCA National Conference - Soviet System of PeriodizationFor those who missed Part IFor those who missed Part II In part 1 of this article on the Soviet System of Periodization I discussed the monthly volume in terms of reps. In part 2 of this serious I talked about the 6 different zones on intensity. Part 3 will discuss in more detail recommended sets and reps to male up your monthly volume.Daily workout volume can be broken down as follows:- a huge workout would consist of between 150 ? 175 total workout reps--- this volume is rarely used, saved for ?exceptional? athletes----- greatest effect on athlete strength, power and psychological success.- a big workout day would have an athlete complete between 100 ? 150 total workout reps--- most commonly used volume----- provides great effect on athletes ensureing continued success- a moderate day 50 ? 100 total workout reps--- used to maintain gains made in previous workouts- a small lift da... More About: Conor
In the gym - Workout - 08/06
2007-08-06 19:39:00 Weight Training Journal My Workout Weight Lifting Journal for Monday Bench 5 - 295 x 4 - 6 R - 1:00 x6, x3, x4,x4, x4 Alternating DB Incline Press Rest ~ 1:00 3 - 100 x 4 Chins 5 - 25 x 6 Rest... [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: The G
In the gym - Workout - 08/06
2007-08-06 19:39:00 Weight Training JournalMy Workout Weight Lifting Journal for MondayBench5 - 295 x 4 - 6R - 1:00x6, x3, x4,x4, x4Alternating DB Incline PressRest ~ 1:003 - 100 x 4Chins5 - 25 x 6Rest ~ 1:00Got them all but they were not easy today.BORRest ~ 1:005 - 155 x 8SquatsRest ~ 1:005 - 245 x 6Not easy,maybe because it was near the end of the workout.Bicep CurlsRest ~ 1:005 - 115 x6All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME More About: The G
Easy Week
2007-08-06 06:24:00 Weight Training Journal I have spent the past week deloading. As you can see from the past weeks posts I have not made it into the gym all that often and have not done all that much while I was... [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Week , Easy
Easy Week
2007-08-06 06:24:00 Weight Training JournalI have spent the past week deloading. As you can see from the past weeks posts I have not made it into the gym all that often and have not done all that much while I was there. On Monday I will be back to regular workouts.I believe I am lacking bar speed so I will be adding my power based exercises to my workouts. I will do lots of release work along with some jumping and plyometrics. I hope this will make a difference in my lifts,mainly the squat and bench.This will be a tough month as I plan to lift twice a day at least twice a week. This will give me 7 workouts a week with 1 day off, sometimes two depending on how I feel.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME More About: Week , Easy
Part II ~ NSCA National Conference - Soviet System of Periodization
2007-08-06 01:20:00 Weight Training Journal Weightlifting Article NSCA National Conference - Soviet System of Periodization For those who missed Part 1 In part 1 of this article on the Soviet System of... [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Ferenc
Part II ~ NSCA National Conference - Soviet System of Periodization
2007-08-06 01:20:00 Weight Training JournalWeightlifting ArticleNSCA National Conference - Soviet System of PeriodizationFor those who missed Part 1 In part 1 of this article on the Soviet System of Periodization I discussed the monthly volume in terms of reps. Today i will cover your reps in more detail so you will know what effort can be considered towards your totals and how to break up your exercise selection for each workout.Again I would like to explain to readers that The Soviet System of Periodization is not for bodybuilders, if you are only interested in size I would advise you to follow a workout program with more volume and isolation exercises. However if you are an athlete training for a sport, powerlifter, or Olympic weightlifter this system is perfect for you. Everything is planned out for you so it allows anyone to deign an effective workout program.The information presented is my interpretation of the presentation at the NSCA national conference.As mentioned in Part 1 only 12 working re... More About: Ferenc
25-Year-Old Record Falls
2007-08-05 07:22:00 Weight Training Journal Free Articles In front of a small crowd in Brasschaat, Belgium Alan Webb, set a new American record in the mile. In the small meet the graduate of South Lakes High School in... [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Record , Year , Falls , Cord
25-Year-Old Record Falls
2007-08-05 07:22:00 Weight Training Journal Free ArticlesIn front of a small crowd in Brasschaat, Belgium Alan Webb, set a new American record in the mile. In the small meet the graduate of South Lakes High School in Reston, ran a 3:46.91, the best American time ever and the 8th fastest time in history. Webb knocked off approximate quarters of 56.1, 57.4, 56.8 and 56.2Back in 1982 even before the 24 year old runner was born Steve Scott ran the distance in 3:47.69 to set the American record. Hicham El Guerrouj of Morocco owns the world record of 3:43.13.The mile has been mostly been replaced by the 1500m, making it hard to find quality meets to enter and compete at the mile. In recent weeks Webb has been running well, on July 6 he recorded a personal best in the 1,500 and the worlds best time this year at 3:30.54, along with that he recorded a personal-best 1:45.80 in the 800 on July 2. With the recent PR's the meet directors were convinced to add the mile to the schedule for Webb's record breaking a... More About: Record , Fall , Year , Falls , Cord
Negative Training
2007-08-04 04:21:00 Weight Training Journal ArticlesThe Secrets of Negative Training That Nobody Else Can Tell You - Dropping Points, Partial Negatives, 2 Up/1 Down and More! By Nick Nilsson Think you know everything about Negative Training? Check out this eye-opening information on how to REALLY maximize your strength-building results from it. These never-before-seen training techniques will take your gains through the roof! Want to gain strength rapidly? Negative training is by far one of the best ways to dramatically increase your strength levels as quickly as possible. And the standard ways to do negative training can certainly be effective...but who wants standard results! What Is Negative Training?The term "negative" refers to the lowering portion of a repetition. For example, when you do a bench press, pushing up the bar is the "positive" phase (also known as the concentric phase), lowering the bar down to your chest is the "negative" phase (also known as t... More About: TRAI , Raining
In the gym - Workout - 07/29
2007-08-01 06:22:00 Weight Training JournalWorkout Weight Lifting Journal for MondayHang Snatch60KG x 4, 65Kg x4, 67KG x4, 70KG x 2, 75KG x2,2 - 80Kg x2deadliftRest ~ 1:304 - 495 x 3Glute Hams4 - BW x 8All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME More About: The G
NSCA National Conference - Soviet System of Periodization
2007-07-29 04:20:00 Weight Training JournalWeightlifting ArticleNSCA National Conference - Soviet System of PeriodizationPart 1 While I was at the NSCA National Conference Robert A. Panariello presented a topic on the Soviet System of Periodization. What I found interesting about this program was the ease at which it is to setup. The exercises and reps are broken down for you each day, week and month. This is part 1 discussing the basic rep volume setup for your workout.The Soviet System of Periodization is not for bodybuilders if you are only interested in size I would not advise you to follow this system. Bodybuilders need much more volume to gain the size needed to compete. If you are an athlete, powerlifter, or Olympic weightlifter this system is perfect for you. Everything is planned out for you so it allows anyone to deign an effective workout program.As outlined in the presentation the basic exercise volume principles of the periodization system is as follows:Strength exercise volume - no more t... More About: Ferenc
Weight Workout - July 27
2007-07-28 05:21:00 Weight Training JournalFull Body Workout Weight Lifting Journal for FridayHang Split SnatchRest ~ 1:004 - 180 x 4Glute Ham RaisesRest ~ :305 - 10 x 8Incline DB Press4 - 110 x 6Sternum Pull UpsRest ~ 1:004 - BW x 6DB Incline Curls4 - 45 x 10Rest ~ :45I did not sleep much so I took it easy today. Saturday will be off. Next Week I think I will take it easy, I have gone heavy and hard for the past few week now it is time to rest a little.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME More About: Weight , July , Eight , Weigh
Workout - 07/25
2007-07-26 21:40:00 Weight Training JournalYesterday's Workout Weight Lifting Journal for WednesdayI am a little sore from yesterdays workout at the gym so I decided to take today off.Hang CleansRest ~ 1:004 - 185 x 3SquatsRest ~ 1:305 - 285 x 5Hammer Pulls4 - 280 x 4Leg PressRest ~ 2:004 - 780 x 4Chin Up4 - 15KG x 9Rest ~ 1:00Reverse Hypers3 - 45 x 10Ball Hamstring curls3 - single leg x 8All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
Chest Workout - 07/24
More articles from this author:2007-07-25 02:51:00 Weight Training JournalChest Workout Weight Lifting Journal for TuesdayBench - PauseRest ~ 3:00275 x 3, 315 x 3, 335 x3, 355 x1, 365 x1, 375x1I did these in the power rack, each lift started from a dead stop 4" off my chest.Incline Dumbbell PressRest ~ 1:30125 x5, 125 x4, 120 x6Parallel Dips3 - 90 x 8compound set withStability Ball Push Upbody weight x 10Rest ~ 1:00Inverted rows3 - BW x 10:30All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME 1, 2, 3, 4, 5, 6, 7 |
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