Fadi

Lazy, stand up straight and then bend down from the hips first rather than your knees. Your legs are kept as straight as can be whilst at the same time unlocking your knees to prevent unnecessary stress (and injury).


Fadi.

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Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

Fadi

Lazy, here's a way to get strong in the pull ups:

Week #1-------------10 sets x1 rep Mon-Fri
Week #2-------------5 x2 Mon, Wed, Fri
Week #3-------------4 x3
Week #4-------------3 x4
Week #5-------------2 x5

Do not progress to the next week until each weeks' sets and reps have been succesfully completed.

Option #2

Week #1--------------10 sets x2 negative reps. Either stand on a chair or get a friend to help you up. Take 5 seconds to come back down all the way.

After doing one whole week of the above, you should be able to do the first week of 10 x1 by yourself. Give it a go and let me know how you go. You never know when you might need to jump and pull yourself over a barrier one day.


Fadi.

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Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

lazy

Ill give it a shot, thanks mate.

mike367

Hi Fadi, the program looks very good. I've not done a pull up since I left the army, my best was 11.

So that is whats next after the 6 weeks we are doing now. Do you still want us to do the 100 burpees on the off days?
Please say no, please say no, please say no... grrrrr you're going to say yes aren't you.

Cheers,
Mike

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ENGLAND for the ashes.......

Fadi

What was that you wanted Mike; 100 burpees again?!

No my friend, no more 100 burpess, just 50 twice a week. On Tuesday and Thursday. Wow Mike, that's like having a holiday. That's a drop of 67% from what you were doing. Play time!

Let's get strong and some dense muscles in the process whilst we're at it, what'd you say?


Fadi.

__________________
Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

mike367

I say I'm in!

50 burpees twice a week, done.

Just finishing week 5 of the first program. 1 more week (then a week off?), then I'll eagerly jump into this program.

Just one question, why Romanian Pulls not normal Deads?

Make that 2 questions, about my diet, do you want me to stick to the 2200 cal plan?

I'll probably have more questions but, I'll finish the 6 week program first.

Thanks Fadi,

Mike.

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ENGLAND for the ashes.......

Fadi

Emphasising different muscles. I want to put more emphasis on the hamstring and I can't think of anything better at the moment that will balance the quads through squats than hamststrings through Romanian pulls.

Yes. We'll adjust if need be. Thank you Mike.

PS: I've added and alternative to the exercises, please do take a look.


Fadi.

__________________
Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

vader-nator

Hi Fadi,

I love what you have to say here. Gymnasts have the best shoulders and arms don't they? Wow! Not many regular gym guys who call themselves bodybuilders even come close to these guys.

Quick Question about Pre-Exhaustion to prevent injury.

Youngs Modulus Stress over Strain.

When one stays close to ones strain limits it is possible to have a blow out. The elastic limit of a spring is my analogy. When you pull a spring out too far it becomes stretched or breaks. Sadly so do I.

My Normal Kid Meets Powerlifter Mentality has come about for a reason.

EXAMPLE
I tend to make strength gains on dips etc that continue week after week. Before I stopped training in 2007 I had a terrible tricep tendon tear doing weighted dips. I had gone to failure on positives, then rest pause singles after 15 sec rests, then all negatives for 4 to 5 seconds when BANG. Under complete control, no bounce, very slow neg rep my tricep tendon exploded.

I seem to have a weird tendency to be able to go to a place where my elastic limit is put at risk. After weeks of gaining, my strength gains seem to always reach breaking point and then I find myself sitting in the emergency ward at the hospital. Not due to poor form or ballistic cheating either. Not due to steroid gains either as I am clean.

Being motivated by fear of injury I have been doing pre exhaustion supersets on everything so as to reduce the tonage on my compound movements.

It seems to be working. Plus there seems to be a carry over effect on the basics. When I
just feel like doing workout with just the compound straight sets. ie gains up.

I am still maxing out and giving it 100% but the strain tonage is less. The sets are still relatively heavy but the danger edge seems to be reduced.

Looking at my 20 something years of training diaries I can see a constant pattern of gain gain gain crash.

Yes I know some will think me weak for heading this direction but I am tired of being out of action due to damage. IMO It's not a sign of weekness to take logical steps to be safe.


IMO Pre Ex is not a sin.
This seems to be working.

Thanks

Rob

The Hulk

This is a common comment which I think is misleading.
Most of the gymnasts we see with well built bodies are world class competitiors.
Most regular gymnasts are quite thin and lightweight as far as I've seen.
So if you look at natural elite strength trainers or bodybuilders, they would likely be equally or better built with less time training.

vader-nator

I know a few Aussie AIS gymnasts, they have biceps like canon balls, Round delts and good pecs too. All this without ever lifting a weight.

Not implying that good bodybuilders aren't heaps better. I just see that in the gym, overall, there are few guys who are better than world class gymnasts. Even among the lighter bodybuilders.

So to clarify... yes most gymnasts are not as big as most bodybuilders. My comparison was not a fair one. World class gymnasts are often better than the average gym bodybuilder...... BUT there is some merit in the generalization that their training of bodies through space is effective.

My point was more that they are great without doing dedicated bodybuilding training.

Thanks Rob