Different training techniques - Ausbb

PTC · 30-08-2009, 02:34 AM

I thought I may put up some different techniques, exercises and programs. Only ones I've used or tried out on clients that I deem to be productive.

No theory here.

Press overhead everyday.

I did this and it enabled me to do a strict standing military press with 102.5kg @ 90kg, at age 45.

My brother did this and push pressed 133kg from a rack. He also increased his bench press without practicing the lift to 165kg.

Whether its dumbbells, a barbell, push press, strict press, do it standing and do it daily.

Theres a story, back in the day at York BB club, the US Olympic weightlifting team were training with a bunch of powerlifters. This gym was the mecca for strength in the world back then. Every weightlifter could do a standing press with 300lbs, and every powerlifter could bench press 400lbs.

So they had a comp, each group had to replicate the other group.

All the weightlifters bench pressed 400lb easily, but not one powerlifter was able to press 300lbs overhead.

For those that dont know, weightlifters dont practice the bench press, and powerlifters seldom press overhead.

So why were the weightlifters able to bench 400lbs?

Because the standing overhead press has far more carryover to any other pressing movement than the bench press does.

I have over 10 guys that can bench press 140kg at PTC, but not one that can MP 100kg (except for my brother, but he's not a client)

I have another 2 who have benched 160kg.

Two clients in total can MP bodyweight, Alen 90kg @ 89kg and Kelly 90kg @ 85kg. Kelly also benches 152.5kg.

Get strong overhead, and you will get strong...period.

I'll post some new ones everyday...I hope.

lucku · 30-08-2009, 03:02 AM

Thx alot for the tip markos...

Quote:

Originally Posted by PTC

I'll post some new ones everyday...I hope.

yea.. will be waiting for that..
thx!

Fadi · 30-08-2009, 03:03 AM

Love the military press Markos. Back when weightlifting we used to do it seated down with no back support as a supplementary exercise.

My best ever seated was 90kg at a BW of 75kg. I love anything shoulders. Period. Thanks for that powerful thread mate.

Fadi.

upg · 30-08-2009, 04:09 AM

do you go to failure or stop a few reps short (as pavel tsatouline outline in grease the groove)

TrentZor · 30-08-2009, 04:20 AM

Quote:

Originally Posted by upg

do you go to failure or stop a few reps short (as pavel tsatouline outline in grease the groove)

im also curious from memory going to total failure (and if its not on your last exercise with such a compound exercise) makes its much harder to re-cuperate on your next same bodypart exercises.

Fadi · 30-08-2009, 04:20 AM

Quote:

Originally Posted by upg

do you go to failure or stop a few reps short (as pavel tsatouline outline in grease the groove)

Are you asking me or Markos the question Upg? I always leave at least one rep in the tank mate. Never to failure as I have already stated in my article titled The "F" word here: http://ausbb.com/bodybuilding-traini...07-f-word.html

Fadi.

trofius · 30-08-2009, 09:45 AM

Couldnt agree more Marcos..

I have only been doing the strict military press for a month or so, and in that time I have found that it has improved my setaed DB press, and after a session of military press my abbs feel rocked, like deads and squats, and pull ups your whole body feels worked...

When doing bench it doesnt feel like a whole body exercise, i dont get that total fatigue feeling.

Kyle Aaron · 30-08-2009, 11:49 AM

I have been doing overhead press - I don't know if it's precisely what Markos is calling a military press, it's feet shoulder-width apart, press from shoulders without hip drive, sometimes with a bit of a lean back - largely in place of the bench press, for about a month.

I expected that I'd lose some strength on the bench press in doing so (only in the pecs), but when I benched on Friday, it was the same 80kg for a few reps as a month ago. Though my overhead press is only 50kg for a few reps.

I used to love the bench press, found it very satisfying - probably because for a while at least I could add weight easily. But since doing the overhead press, I've gone off the bench a bit - even though I can't add much weight to the overhead.

I think it might just be ego or something - really, standing there lifting iron overhead is pretty much the image of the strong person. If you look at old pictures of strongmen and strongwomen from the 1890s to the 1950s, that's the most common pose - a big weight overhead. Feels good, even with just 50kg

PTC · 30-08-2009, 12:27 PM

I'm with Fadi, I seldom allow a lifter to go to positive failure. The term leaving one rep in the tank is often used at PTC.

Seated without back support is extremely tough, thats a great lift Fadi.

For the sadists among you, try doing the overhead press kneeling down lol....got core

Your description is spot on Kyle, thats a MP.

I imagine that from prehistoric man, picking up something heavy and hoisting it overhead would be the truest test of strength.

Nothings changed.

Remember, there is only one weights sport in the Olympics, and all competitors are asked to lift something from the ground to overhead, to find the strongest in the land.

PTC · 31-08-2009, 02:34 AM

Vary the reps

Most of you know I've my love for strength, but never at the expense of high rep training. I did plenty when I was younger, and I have my clients do it now.

While trying to get the biggest bench I could, I managed 23 reps with 92.5kg and 19 with 100kg.

In the squat I did 107 reps with 60kg, and hundreds of 20 rep sets.

None of this hurt my ability to lift heavy weights, in fact, I feel it enhanced it.

Some of the best efforts from clients includes Nick squatting 60kg x 100, Ryan squatting 60kg x 101 and Fat dave squatting 60kg x 120 reps.

Fat Dave only started lifting at PTC 9 months ago with a squat PB of only 80kg, he is now up to 170kg.

Another way of increasing intensity on an exercise is to do more work in less time. I have clients squat, press or clean for a minute with a set weight, trying to better their total each time.

I never waste their time with isolation exercises, they get a great cardio workout as well. Try and powerclean 50kg for a minute, you should get over 20 reps, you will be breathing like a freight train.

Your joints and tendons will thank you. Lifting heavy all the time takes its toll.

Try a 100 rep set at the end of a session. It builds tremendous toughness.

Max and Nina once squatted 50kg for 500 reps in an hour and a half. They both weighed around 60kg, Nina just under and Max just over.

You wont get the same effect on a machine or with an isolation exercise unfortunately, so stick to the basics.

30-08-2009, 02:34 AM	#1 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Different training techniques I thought I may put up some different techniques, exercises and programs. Only ones I've used or tried out on clients that I deem to be productive. No theory here. Press overhead everyday. I did this and it enabled me to do a strict standing military press with 102.5kg @ 90kg, at age 45. My brother did this and push pressed 133kg from a rack. He also increased his bench press without practicing the lift to 165kg. Whether its dumbbells, a barbell, push press, strict press, do it standing and do it daily. Theres a story, back in the day at York BB club, the US Olympic weightlifting team were training with a bunch of powerlifters. This gym was the mecca for strength in the world back then. Every weightlifter could do a standing press with 300lbs, and every powerlifter could bench press 400lbs. So they had a comp, each group had to replicate the other group. All the weightlifters bench pressed 400lb easily, but not one powerlifter was able to press 300lbs overhead. For those that dont know, weightlifters dont practice the bench press, and powerlifters seldom press overhead. So why were the weightlifters able to bench 400lbs? Because the standing overhead press has far more carryover to any other pressing movement than the bench press does. I have over 10 guys that can bench press 140kg at PTC, but not one that can MP 100kg (except for my brother, but he's not a client) I have another 2 who have benched 160kg. Two clients in total can MP bodyweight, Alen 90kg @ 89kg and Kelly 90kg @ 85kg. Kelly also benches 152.5kg. Get strong overhead, and you will get strong...period. I'll post some new ones everyday...I hope.

30-08-2009, 03:03 AM	#3 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	Love the military press Markos. Back when weightlifting we used to do it seated down with no back support as a supplementary exercise. My best ever seated was 90kg at a BW of 75kg. I love anything shoulders. Period. Thanks for that powerful thread mate. Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

30-08-2009, 09:45 AM	#7 (permalink)
trofius Active Member Join Date: Feb 2009 Location: Rockhampton Gender: Posts: 1,830	Couldnt agree more Marcos.. I have only been doing the strict military press for a month or so, and in that time I have found that it has improved my setaed DB press, and after a session of military press my abbs feel rocked, like deads and squats, and pull ups your whole body feels worked... When doing bench it doesnt feel like a whole body exercise, i dont get that total fatigue feeling. __________________ Mick..yes another one there are hundreds here..! Currently 74kg, 173cm ~15%bf, 1 RM: B125, BS150, FS110 D180, MP75, PP80, PC90 6 RM: B100, BS110, FS80, D160, MP60, PP60, PC70 http://ausbb.com/member-training-dia...ys-2010-a.html Last edited by trofius; 30-08-2009 at 09:47 AM.

30-08-2009, 11:49 AM	#8 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	I have been doing overhead press - I don't know if it's precisely what Markos is calling a military press, it's feet shoulder-width apart, press from shoulders without hip drive, sometimes with a bit of a lean back - largely in place of the bench press, for about a month. I expected that I'd lose some strength on the bench press in doing so (only in the pecs), but when I benched on Friday, it was the same 80kg for a few reps as a month ago. Though my overhead press is only 50kg for a few reps. I used to love the bench press, found it very satisfying - probably because for a while at least I could add weight easily. But since doing the overhead press, I've gone off the bench a bit - even though I can't add much weight to the overhead. I think it might just be ego or something - really, standing there lifting iron overhead is pretty much the image of the strong person. If you look at old pictures of strongmen and strongwomen from the 1890s to the 1950s, that's the most common pose - a big weight overhead. Feels good, even with just 50kg __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

30-08-2009, 04:09 AM	#4 (permalink)
upg Senior Member Join Date: Jun 2009 Location: Perth, WA Gender: Posts: 206	do you go to failure or stop a few reps short (as pavel tsatouline outline in grease the groove)

30-08-2009, 12:27 PM	#9 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	I'm with Fadi, I seldom allow a lifter to go to positive failure. The term leaving one rep in the tank is often used at PTC. Seated without back support is extremely tough, thats a great lift Fadi. For the sadists among you, try doing the overhead press kneeling down lol....got core Your description is spot on Kyle, thats a MP. I imagine that from prehistoric man, picking up something heavy and hoisting it overhead would be the truest test of strength. Nothings changed. Remember, there is only one weights sport in the Olympics, and all competitors are asked to lift something from the ground to overhead, to find the strongest in the land.

31-08-2009, 02:34 AM	#10 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Vary the reps Most of you know I've my love for strength, but never at the expense of high rep training. I did plenty when I was younger, and I have my clients do it now. While trying to get the biggest bench I could, I managed 23 reps with 92.5kg and 19 with 100kg. In the squat I did 107 reps with 60kg, and hundreds of 20 rep sets. None of this hurt my ability to lift heavy weights, in fact, I feel it enhanced it. Some of the best efforts from clients includes Nick squatting 60kg x 100, Ryan squatting 60kg x 101 and Fat dave squatting 60kg x 120 reps. Fat Dave only started lifting at PTC 9 months ago with a squat PB of only 80kg, he is now up to 170kg. Another way of increasing intensity on an exercise is to do more work in less time. I have clients squat, press or clean for a minute with a set weight, trying to better their total each time. I never waste their time with isolation exercises, they get a great cardio workout as well. Try and powerclean 50kg for a minute, you should get over 20 reps, you will be breathing like a freight train. Your joints and tendons will thank you. Lifting heavy all the time takes its toll. Try a 100 rep set at the end of a session. It builds tremendous toughness. Max and Nina once squatted 50kg for 500 reps in an hour and a half. They both weighed around 60kg, Nina just under and Max just over. You wont get the same effect on a machine or with an isolation exercise unfortunately, so stick to the basics.