If you thought last weeks sessions were exciting, just wait till you see what we got up to this week! It really was a roller coaster of emotions, so if you think you can handle it, take a look at this past weeks regime.
Monday 4th
50% Squat to low block- 8 sets/3reps 60kg
Good Mornings- 4 sets/8 reps 60kg
Seated Dumbell Shoulder Press- 4 sets/8 reps 25kg
Hammer Curls- 4 sets/8 reps 17.5kg
Incline Sit-ups- 4 sets/12 reps 20kg
Wednesday 6th
50% Bench Press- 8 sets/3 reps 55kg
Weighted Press- ups- 4 sets/8 reps 40kg
Dumbell Row- 4 sets/8 reps 40kg
Dumbell Calf Raise- 4 sets/12 reps 20kg
Reverse Crunch s/s Knee Tucks- 4 sets/12 reps
Friday 8th
Partial Deadlift (below knee)- 4 sets/3 reps 160kg
Romanian Deadlift- 4 sets/8 reps 90kg
Weighted Dips- 4 sets/8 reps 30kg
Barbell Curl- 4 sets/8 reps 45kg
Cable Rope Crunch- 4 sets/12reps 30kg
You will remember from last week, if you were paying attention, i explained about using 3 reps at speed with 50% of your max for that particular lift. So unless you are a cross dressing dim wit, like my good friend and training buddy, Ben 'Sinbad the Tranny' Guy Ernest Pearson, you should get the picture. Should'nt you? But in all seriousness if you're looking at this routine and you want to ask a question, e-mail me and i'll do my best to answer all queries asap.
Sunday, February 10, 2008
Saturday, January 26, 2008
Week comencing 21st Jan 08
Hello everybody(?) Welcome to my blog! Being a Personal Trainer, i thought it would be nice for my current and prospective clients to get an insight into my own training regime (and a little bit of life thrown in) , so anyone who is interested can see that although i do expect great effort and constant improvements from my clients, i expect the same from myself. But i am not a whip wielding ogre, i am a nice person really!
So here it is. My first entry in a diary to rival the greatest memoirs of our time, Anne Frank, Bridget Jones, Adrian Mole etc. This is my current regime;
MONDAY-BACK
WEIGHTED WIDE GRIP CHINS-15kg/13reps, 15kg/10reps
DEADLIFT-140kg/8reps, 140kg/6reps, 175kg/1rep
BARBELL ROW-90kg/15reps, 90kg/12reps
LOW PULLEY ROW-70kg/8reps, 70kg/6reps
TUESDAY-CHEST
BENCH PRESS-100kg/8reps, 100kg/6reps, 105kg/2reps
INCLINE BENCH PRESS-80kg/9reps, 80kg/8reps
WEIGHTED DIPS-30kg/10reps, 30kg/9reps
THURSDAY-LEGS
SQUAT-8 sets/3reps, 50% of max=60kg (explained below)
FRONT SQUAT-60/20, 70/20, 90/3, 100/3, 110/3, 120/3
ROMANIAN DEADLIFT-90kg/12reps, 90kg/10reps
FRIDAY-SHOULDERS&ARMS
SEATED DUMBELL SHOULDER PRESS-27kg/8reps, 27kg/8reps
LATERAL RAISE-15kg/10reps, 15kg/9reps
REVERSE FLY-supersetted with the above for 12-15 reps
BARBELL CURL-40kg/12reps, 45kg/8reps, 50kg/5reps
CLOSE GRIP BENCH PRESS-80kg/12reps, 80kg/10reps
The big compound movements (squat, bench, deadlift), always remain the main focus of any strength/powerlifting routine, but never neglect assistance exercises. By assistance, i mean the exercises that will help the major lifts, by strengthening the muscle groups involved in these lifts. For example, dips and close grip bench will assist progress in the bench press, good mornings, romanian deadlift and lots of abdominal work (amongst others) will assist deadlift and squat etc.
Over the next couple of weeks i'll begin a bonafide power lifting routine, utilising 50% speed training in the squat and bench press, this is where you use half of your maximum weight and lift it 3 times as fast as you can. safely! Each 3 rep set should take the same amount of time as a maximum 1 rep lift. Speed=Power baby! Plus your joints will last because of the lighter weights involved.
But you cannot forget the assistance exercises like good mornings, partial bench and deadlift, all of which get very heavy and require care when performing. One last thing, when using 50% training you ideally need chains, two of them to secure to each end of the bar, 5-6 foot in length and weighing 15-20 kg each. The reason for this is when your standing (squatting), you are supporting an extra 30ish kg more than your 50%, but as you squat down the bars weight decreases, and as you power up total bar weight increases again, thus offering more resistance in the stronger portion of the movement and less in the weaker. It's a very effective training system for building strength, and although not a bodybuilding routine, will put muscle on you too. Where there is strength, muscle is never far behind!
I'm gonna do some training footage this week, that is if my training partner Ben gets off his lazy arse and actually does some training! Better not say too much, he'll come at me like a confused sailor from the future, he'll be like 'ooh what year is it, where am i, where is my sonic jet boat?'
Enough. Later, Nick.
So here it is. My first entry in a diary to rival the greatest memoirs of our time, Anne Frank, Bridget Jones, Adrian Mole etc. This is my current regime;
MONDAY-BACK
WEIGHTED WIDE GRIP CHINS-15kg/13reps, 15kg/10reps
DEADLIFT-140kg/8reps, 140kg/6reps, 175kg/1rep
BARBELL ROW-90kg/15reps, 90kg/12reps
LOW PULLEY ROW-70kg/8reps, 70kg/6reps
TUESDAY-CHEST
BENCH PRESS-100kg/8reps, 100kg/6reps, 105kg/2reps
INCLINE BENCH PRESS-80kg/9reps, 80kg/8reps
WEIGHTED DIPS-30kg/10reps, 30kg/9reps
THURSDAY-LEGS
SQUAT-8 sets/3reps, 50% of max=60kg (explained below)
FRONT SQUAT-60/20, 70/20, 90/3, 100/3, 110/3, 120/3
ROMANIAN DEADLIFT-90kg/12reps, 90kg/10reps
FRIDAY-SHOULDERS&ARMS
SEATED DUMBELL SHOULDER PRESS-27kg/8reps, 27kg/8reps
LATERAL RAISE-15kg/10reps, 15kg/9reps
REVERSE FLY-supersetted with the above for 12-15 reps
BARBELL CURL-40kg/12reps, 45kg/8reps, 50kg/5reps
CLOSE GRIP BENCH PRESS-80kg/12reps, 80kg/10reps
The big compound movements (squat, bench, deadlift), always remain the main focus of any strength/powerlifting routine, but never neglect assistance exercises. By assistance, i mean the exercises that will help the major lifts, by strengthening the muscle groups involved in these lifts. For example, dips and close grip bench will assist progress in the bench press, good mornings, romanian deadlift and lots of abdominal work (amongst others) will assist deadlift and squat etc.
Over the next couple of weeks i'll begin a bonafide power lifting routine, utilising 50% speed training in the squat and bench press, this is where you use half of your maximum weight and lift it 3 times as fast as you can. safely! Each 3 rep set should take the same amount of time as a maximum 1 rep lift. Speed=Power baby! Plus your joints will last because of the lighter weights involved.
But you cannot forget the assistance exercises like good mornings, partial bench and deadlift, all of which get very heavy and require care when performing. One last thing, when using 50% training you ideally need chains, two of them to secure to each end of the bar, 5-6 foot in length and weighing 15-20 kg each. The reason for this is when your standing (squatting), you are supporting an extra 30ish kg more than your 50%, but as you squat down the bars weight decreases, and as you power up total bar weight increases again, thus offering more resistance in the stronger portion of the movement and less in the weaker. It's a very effective training system for building strength, and although not a bodybuilding routine, will put muscle on you too. Where there is strength, muscle is never far behind!
I'm gonna do some training footage this week, that is if my training partner Ben gets off his lazy arse and actually does some training! Better not say too much, he'll come at me like a confused sailor from the future, he'll be like 'ooh what year is it, where am i, where is my sonic jet boat?'
Enough. Later, Nick.
Friday, January 25, 2008
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