MikeW on PTCs beginners programme - Page 2 - Ausbb

Danco · 07-02-2010, 11:46 AM

Hey Mike,

With regard to your Deadlift, my grip strength also gives out towards the end of my sets, not sure if you already are or not, but when i switched to mixed grip, it made a heck of a lot of difference

Helped me go from half sets to full sets, which makes a bit diff.

Keep up the good work, and as Matt said, add a lil bit each session and those numbers will shoot up.

MikeW · 09-02-2010, 12:29 PM

Hi Danco,

Thanks for the tip but I do already use mixed grip. No way known I could do my current lifts otherwise.

OK, Sunday's workout:

Sunday 7-Feb-2010:

Bench: 65x8x3 Finally knocked out 3 full sets at 65kg. Not much, but an achievement for me.
Squats: 90x10x3 Form not as good as it should be. Will stick with this weight until I can go really deep.
Rows: 70x8x3
Military Press: 40x8x3
Deadlifts: 100x8x3 PB
Barbell Curls: 40x8x3

Was absolutely flogged afterwards. I've got to say that this is an intense workout when you're doing your 8rm for 15sets and that 10rm for 3 sets on squats. Punishing.

After my last set of deads I just slumped with my hands on my knees sucking in as much air as I could and stretching out my back. Took me a full 30 seconds before I could even stand up.

I never thought the word fear would enter my workout vocabulary, but its so punishing I'm starting to fear my workouts. Got another one this afternoon and am trying to mentally psych myself for it now.

Cheers,
Mike

PS Jumped on the scales after my workout and was surprised that I'm now up to 75.5kg. That's a fair bit on a 168cm frame. Better lay off the donuts...

katie · 09-02-2010, 01:40 PM

Nice work on the deadlift PB

Kyle Aaron · 09-02-2010, 01:44 PM

Well done! Keep going.

Mat77 · 09-02-2010, 02:27 PM

Well done mate. And dont worry more PBs will take care of the fear for you.

brendon · 09-02-2010, 02:33 PM

"Took me a full 30 seconds before I could even stand up" LOL wait until it becomes 2 or 3 minutes.. done breathing squats with 20reps? that could be up to 10minutes. :-)

MikeW · 10-02-2010, 11:02 AM

Tue 09-Feb-2010:

Squats: 100x10x3 PB
Bench: 70x8, 70x6, 65x6
Rows: 70x7, 65x8x2
Military Press: 40x8x3
Deadlifts: 100x8x3
Barbell Curls: Skipped, nothing left

100kg for full sets in deads and squats absolutely caned me. Nothing left in the tank. 90mins in the gym is too long and the nerves were completely shot. This is beyond intense, its relentless.

Cheers,
Mike

Mat77 · 10-02-2010, 12:33 PM

Good work again mate, keep going.

A suggestion - Have you tried doing deadlifts straight after squats? I have always believed in getting the really big lifts done first. That way your not saving yourself for them later, and you can throw everything at them early. Give it a try, I do the squats & deads then have a decent break and before attacking the rest.

Basically after squats i use the one bar and keep removing weight as i get through each exercise.

I also reckon doing this will add a good 10kg to your deads immediately.

Cheers, Mat

MikeW · 10-02-2010, 12:37 PM

Quote:

Originally Posted by Mat77

A suggestion - Have you tried doing deadlifts straight after squats?

Mat,

Great suggestion, I'll give it a go. Makes sense, although I cam promise you I'm not consciously keeping anything in reserve for the deads further along in the programme.

I'll keep it up, but it is a punishing workout. 90mins is a lot longer than I normally spend on a workout. I used to try and get done in half that time and get home to my 4 year old before he goes to bed. Its a fine line I'm walking and there will be ramifications if I keep getting home after 7pm...

Might have to think about adopting Eaglebay's shortened programme or maybe alternate the sqauts and deads each workout and keep the rest. They're the big killer lifts which take so long to get through because each set takes so much out of you.

Cheers,
Mike.

Kyle Aaron · 10-02-2010, 01:07 PM

I have that a three-exercise workout can be quite solid in effort and results, but only takes 30-45 minutes. Alternating works well, too.

Squat / deadlift
Chins / rows
Bench / OHP

I mean really could just do one and get good gains but that would be too boring for most.

07-02-2010, 11:46 AM	#11 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Hey Mike, With regard to your Deadlift, my grip strength also gives out towards the end of my sets, not sure if you already are or not, but when i switched to mixed grip, it made a heck of a lot of difference Helped me go from half sets to full sets, which makes a bit diff. Keep up the good work, and as Matt said, add a lil bit each session and those numbers will shoot up. __________________ Daniel

09-02-2010, 12:29 PM	#12 (permalink)
MikeW Active Member Join Date: Jan 2010 Location: Brisbane Gender: Posts: 1,021	Hi Danco, Thanks for the tip but I do already use mixed grip. No way known I could do my current lifts otherwise. OK, Sunday's workout: Sunday 7-Feb-2010: Bench: 65x8x3 Finally knocked out 3 full sets at 65kg. Not much, but an achievement for me. Squats: 90x10x3 Form not as good as it should be. Will stick with this weight until I can go really deep. Rows: 70x8x3 Military Press: 40x8x3 Deadlifts: 100x8x3 PB Barbell Curls: 40x8x3 Was absolutely flogged afterwards. I've got to say that this is an intense workout when you're doing your 8rm for 15sets and that 10rm for 3 sets on squats. Punishing. After my last set of deads I just slumped with my hands on my knees sucking in as much air as I could and stretching out my back. Took me a full 30 seconds before I could even stand up. I never thought the word fear would enter my workout vocabulary, but its so punishing I'm starting to fear my workouts. Got another one this afternoon and am trying to mentally psych myself for it now. Cheers, Mike PS Jumped on the scales after my workout and was surprised that I'm now up to 75.5kg. That's a fair bit on a 168cm frame. Better lay off the donuts... Last edited by MikeW; 09-02-2010 at 12:42 PM.

09-02-2010, 01:40 PM	#13 (permalink)
katie Active Member Join Date: May 2009 Gender: Posts: 1,130	Nice work on the deadlift PB __________________ Rock climbing since 2005; running and resistance training since May 2009

09-02-2010, 01:44 PM	#14 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Well done! Keep going. __________________ 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]

09-02-2010, 02:27 PM	#15 (permalink)
Mat77 Senior Member Join Date: Aug 2009 Location: Toowoomba Gender: Posts: 219	Well done mate. And dont worry more PBs will take care of the fear for you. __________________ 180cm 87kg @ 01/09/10

09-02-2010, 02:33 PM	#16 (permalink)
brendon Elite Member Join Date: Oct 2009 Location: ACT Gender: Posts: 983	"Took me a full 30 seconds before I could even stand up" LOL wait until it becomes 2 or 3 minutes.. done breathing squats with 20reps? that could be up to 10minutes. :-) __________________ Current BW 98kg ,height 5ft 11 : Bench: 130kg x1, Squat: 200kg x1 Deadlift: 240kg x1 Clean: 125kg Overhead: 110kg All lifts 100% raw

10-02-2010, 11:02 AM	#17 (permalink)
MikeW Active Member Join Date: Jan 2010 Location: Brisbane Gender: Posts: 1,021	Tue 09-Feb-2010: Squats: 100x10x3 PB Bench: 70x8, 70x6, 65x6 Rows: 70x7, 65x8x2 Military Press: 40x8x3 Deadlifts: 100x8x3 Barbell Curls: Skipped, nothing left 100kg for full sets in deads and squats absolutely caned me. Nothing left in the tank. 90mins in the gym is too long and the nerves were completely shot. This is beyond intense, its relentless. Cheers, Mike

10-02-2010, 12:33 PM	#18 (permalink)
Mat77 Senior Member Join Date: Aug 2009 Location: Toowoomba Gender: Posts: 219	Good work again mate, keep going. A suggestion - Have you tried doing deadlifts straight after squats? I have always believed in getting the really big lifts done first. That way your not saving yourself for them later, and you can throw everything at them early. Give it a try, I do the squats & deads then have a decent break and before attacking the rest. Basically after squats i use the one bar and keep removing weight as i get through each exercise. I also reckon doing this will add a good 10kg to your deads immediately. Cheers, Mat __________________ 180cm 87kg @ 01/09/10

10-02-2010, 01:07 PM	#20 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	I have that a three-exercise workout can be quite solid in effort and results, but only takes 30-45 minutes. Alternating works well, too. Squat / deadlift Chins / rows Bench / OHP I mean really could just do one and get good gains but that would be too boring for most. __________________ 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]