donut eating 101 - Page 3 - Ausbb

Shrek · 01-12-2009, 07:31 PM

Pete, what happened to a certain top level bodybuilder (AG) giving you lessons?

PowerBuilder · 02-12-2009, 09:54 AM

Quote:

Originally Posted by Shrek

Pete, what happened to a certain top level bodybuilder (AG) giving you lessons?

a certain mr austrlia bodybuilder can get fcukt. I paid him for a powerbuilding program, as he's well known for powerlifting & bodybuilding & he gives me a program that looks like he pulled straight out of Mens Health. I may post it here soon'ish to get people's thoughts..what a waste of dosh

way too much isolation & train to failure bullshit

PowerBuilder · 02-12-2009, 09:59 AM

Wednesday 2/12/2009

Clean & jerk (2+1)...meaning that cleans where done, followed by a jerk.
40 x 2 x 1 (2 reps, 1 set)
45 x 2 x 1
50 x 1 x 5

Speed bench press
40 x 3 x 5 (5 sets of triples)
42.5x 3 x 5

Front Squats
40 x 2 x 1
45 x 2 x 1
52.5 x 5 x 3

Followed by some minor playing around with cable flyes supersetted with chin up's. Flyes were ablut 55lb done for 6 reps, then i'd follow suit with 4 chin up's. Only four as at that point i was screwed. 3 sets were done

Shrek · 02-12-2009, 10:22 AM

Quote:

Originally Posted by PowerBuilder

a certain mr austrlia bodybuilder can get fcukt. I paid him for a powerbuilding program, as he's well known for powerlifting & bodybuilding & he gives me a program that looks like he pulled straight out of Mens Health. I may post it here soon'ish to get people's thoughts..what a waste of dosh

way too much isolation & train to failure bullshit

Did you make your thoughts known to him?

PowerBuilder · 05-12-2009, 12:07 PM

No mate. I didn't reply to him. he hasn't heard back from me.

on another note, i went into the gym yesterday to do a max out session for the snatch. i found it super hard to even snatch a piss weak weight of 40kg. I had a bit of a family emergency on thrusday night, which possibly had a lot to do with my performance on friday morning. That & not having the wrist straps i used last week.

I spent ages working in the range of 35-37.5 being able to snatch it. when i got to 40, i'm not sure what happened. it felt all i was able to do was snatch pull's. maybe i was thinking too much about the process. not sure.

Onwards & upwards

PowerBuilder · 07-12-2009, 02:41 PM

Monday 7/12/2009

Snatch 35 x 3 x 2 (3 reps, twice)
35 x 1 x 2 (1 set of 2 reps)
Power Clean 52.5 x 3 x 3
20 x 3 x 4
Jerk From Rack 52.5 x 2
52.5 x 2 x 2
Front Squat 50 x 3 x 1
52.5 x 2 x 1
50 x 3 x 3
50 x 2 x 1
Stiff leg deadlift 52.5 x 3 x 4
Flat Bench Press 70 x 6 x 3

*note warm up set's not listed.

It feels great to do a work out focusing on the snatch & C&J. My previous method was too hard, focusing on the C&J one week then the snatch the next week.

PowerBuilder · 09-12-2009, 12:11 PM

Clean
52.5 x 3 x 2 (2 sets of triples)
Power Snatch
35.0 x 3 x 2, 32.5 x 3 x 4 32.5 x 2
Overhead Squat
30.0 x 3 x 3, 27.5 x 3 x 4
Clean Pull
60.0 x 3 x 1, 62.5 x 3 x 3, 60 x 3, 60 x 2
Back Squat
90.0 x 3 x 1, 92.5 x 2 x 1, 90 x 3 x 4
Weighted ab crunches
3 x 15 (using the ab crunch machine with 20kg weight applied).

It was a pretty long & tough workout, i left feeling pretty good though, considering the amount of work done!! The snatch is starting to feel more normal as my technique slowly gets better.

On a side note, a young guy came up to me, who was maybe wearing his sisters jeans, who probably weighed about 60kg when soaking wet & told me that squatting 'so deep' beyond parrell was bad for my knee's. I was speechless.

hyjak · 09-12-2009, 12:45 PM

tell him wearing girls jeans is bad for your knees

PowerBuilder · 09-12-2009, 12:48 PM

also bad for his balls

i had a good chat with a guy today who explained prilephin's table, he showed me directly how, according to that table, i went waaay overboard with my reps. He explained how in the 80-85% rep range, ideal number of reps is 15. For the Snatch i did 20'. 'Food for thought for the next workout

PowerBuilder · 12-12-2009, 02:53 PM

Snatch From Knee
35 x 3 x 1
30 x 3 x 2
Clean & Jerk
50 [2+1], 50 [1+2] x 2 50 [1+1]
Snatch Pull
45 x 3x 1
47.5 x 3 x 3
45 x 3
45 x 2
Front Squat
50 x 3 x 1
52.5 x 2 x 1
50 x 3 x 4
Good Morning
42.5 x 3 x 3
42.5 x 2 x 2
Hyperextension
20 x 3 x 8

In terms of the clean & jerk, where it's written 2+1 & 1+2, it's where 2 cleans were done, then a jerk, or a clean was done & 2 jerks' were followed.

The good mornings is a fairly new movement, so i was working around a percieved 1RM, since i haven't done any sort of serious effort into them before. I've seen them done seated...that looks cool

02-12-2009, 09:59 AM	#23 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Wednesday 2/12/2009 Clean & jerk (2+1)...meaning that cleans where done, followed by a jerk. 40 x 2 x 1 (2 reps, 1 set) 45 x 2 x 1 50 x 1 x 5 Speed bench press 40 x 3 x 5 (5 sets of triples) 42.5x 3 x 5 Front Squats 40 x 2 x 1 45 x 2 x 1 52.5 x 5 x 3 Followed by some minor playing around with cable flyes supersetted with chin up's. Flyes were ablut 55lb done for 6 reps, then i'd follow suit with 4 chin up's. Only four as at that point i was screwed. 3 sets were done __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

05-12-2009, 12:07 PM	#25 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	No mate. I didn't reply to him. he hasn't heard back from me. on another note, i went into the gym yesterday to do a max out session for the snatch. i found it super hard to even snatch a piss weak weight of 40kg. I had a bit of a family emergency on thrusday night, which possibly had a lot to do with my performance on friday morning. That & not having the wrist straps i used last week. I spent ages working in the range of 35-37.5 being able to snatch it. when i got to 40, i'm not sure what happened. it felt all i was able to do was snatch pull's. maybe i was thinking too much about the process. not sure. Onwards & upwards __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

07-12-2009, 02:41 PM	#26 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Monday 7/12/2009 Snatch 35 x 3 x 2 (3 reps, twice) 35 x 1 x 2 (1 set of 2 reps) Power Clean 52.5 x 3 x 3 20 x 3 x 4 Jerk From Rack 52.5 x 2 52.5 x 2 x 2 Front Squat 50 x 3 x 1 52.5 x 2 x 1 50 x 3 x 3 50 x 2 x 1 Stiff leg deadlift 52.5 x 3 x 4 Flat Bench Press 70 x 6 x 3 *note warm up set's not listed. It feels great to do a work out focusing on the snatch & C&J. My previous method was too hard, focusing on the C&J one week then the snatch the next week. __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

09-12-2009, 12:11 PM	#27 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Clean 52.5 x 3 x 2 (2 sets of triples) Power Snatch 35.0 x 3 x 2, 32.5 x 3 x 4 32.5 x 2 Overhead Squat 30.0 x 3 x 3, 27.5 x 3 x 4 Clean Pull 60.0 x 3 x 1, 62.5 x 3 x 3, 60 x 3, 60 x 2 Back Squat 90.0 x 3 x 1, 92.5 x 2 x 1, 90 x 3 x 4 Weighted ab crunches 3 x 15 (using the ab crunch machine with 20kg weight applied). It was a pretty long & tough workout, i left feeling pretty good though, considering the amount of work done!! The snatch is starting to feel more normal as my technique slowly gets better. On a side note, a young guy came up to me, who was maybe wearing his sisters jeans, who probably weighed about 60kg when soaking wet & told me that squatting 'so deep' beyond parrell was bad for my knee's. I was speechless. __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

09-12-2009, 12:45 PM	#28 (permalink)
hyjak Active Member Join Date: Jul 2009 Location: Melbourne Gender: Posts: 1,876	tell him wearing girls jeans is bad for your knees __________________ Resident Reese's addict - powered by peanut butter cups

09-12-2009, 12:48 PM	#29 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	also bad for his balls i had a good chat with a guy today who explained prilephin's table, he showed me directly how, according to that table, i went waaay overboard with my reps. He explained how in the 80-85% rep range, ideal number of reps is 15. For the Snatch i did 20'. 'Food for thought for the next workout __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

12-12-2009, 02:53 PM	#30 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,161	Snatch From Knee 35 x 3 x 1 30 x 3 x 2 Clean & Jerk 50 [2+1], 50 [1+2] x 2 50 [1+1] Snatch Pull 45 x 3x 1 47.5 x 3 x 3 45 x 3 45 x 2 Front Squat 50 x 3 x 1 52.5 x 2 x 1 50 x 3 x 4 Good Morning 42.5 x 3 x 3 42.5 x 2 x 2 Hyperextension 20 x 3 x 8 In terms of the clean & jerk, where it's written 2+1 & 1+2, it's where 2 cleans were done, then a jerk, or a clean was done & 2 jerks' were followed. The good mornings is a fairly new movement, so i was working around a percieved 1RM, since i haven't done any sort of serious effort into them before. I've seen them done seated...that looks cool __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler Last edited by PowerBuilder; 12-12-2009 at 05:04 PM.