A new stage of the journey
- Thread starter Trusylver
- Start date
the dynamic lifts on my program are short sets (1 -3 reps) depending on the lift, the sets are done with lower weight than a normal set but are done using maximum force (explosive speed) without compromising on form. the lifts when performed this way focus working the ATP (phosphate) energy system of the body to improve the Power of my lifts much the same way aerobic exercise improves the eficiency of the cardiovascular system.
the increased power is needed for the 1 rep max attempts which are made in competition.
50% of the energy suply is restored in 30 seconds and 100% in 2-5 minutes. I have a rest period of 40 seconds between sets.
if maximum effort lasts longer than about 10 seconds the lactate energy system is used through anaerobic glycolysis
the increased power is needed for the 1 rep max attempts which are made in competition.
50% of the energy suply is restored in 30 seconds and 100% in 2-5 minutes. I have a rest period of 40 seconds between sets.
if maximum effort lasts longer than about 10 seconds the lactate energy system is used through anaerobic glycolysis
solty
New member
Oh wow.. I had never really thought about how much goes in to preparing for a competition before. Now my over active imagination is picturing you power lifting people like dolls haha..
today has been mostly a rest day with the only activity being a bit of walking , a warmup with my youngest before his football match (soccer) and a bit of a kick around with my eldest after he had finished referee duties for the day.
my youngest is one of 7 players picked to play up an age division to prepare for possible rep selection next year. they had their first game today in the new division with the rep coach watching, who said after the game that they will do well.
this is a BIG achievement for my youngest when you take his Autism into account.
my youngest is one of 7 players picked to play up an age division to prepare for possible rep selection next year. they had their first game today in the new division with the rep coach watching, who said after the game that they will do well.
this is a BIG achievement for my youngest when you take his Autism into account.
Today is bench day which means another drive down to Brisbane. I got a new sat nav for the car because I hate driving in the city. It wasn't to bad when i was in traffic every day but having been away from the city for 6 years or so the driving gets to me.
SUNDAY 3-May
Bench Press 3x8 @47.5 kg
DB Bench Press 3x6 @20 kg
Incline Bench Press 3x8 @35 kg
Bicep Curl 10 @7.5 kg
Bicep Curl 8 @10 kg
Bicep Curl 6 @11 kg
Bicep Curl 4 @12 kg
After todays training session there are a few changes i need to make including a wider grip on the bar (middle finger on smoothe ring instead of pinky) elbows need to be wider and i need to bring the bar down slightly lower on the chest.
Bench Press 3x8 @47.5 kg
DB Bench Press 3x6 @20 kg
Incline Bench Press 3x8 @35 kg
Bicep Curl 10 @7.5 kg
Bicep Curl 8 @10 kg
Bicep Curl 6 @11 kg
Bicep Curl 4 @12 kg
After todays training session there are a few changes i need to make including a wider grip on the bar (middle finger on smoothe ring instead of pinky) elbows need to be wider and i need to bring the bar down slightly lower on the chest.
I had a look at the interim Australian Powerlifting and bench press rankings last night online. My expected competition at the Benchpress nationals and I are very close in ability it seem so winning could hinge on who has the lower bodyweight so from now till comp i realy need to pull my eating into line to increase the difference in bodyweight between us.
Done a partial workout today squats 3X8 @70 kg but got called away by my youngest sons school. aparently he was having a bad day but when i got there to pick him up he was happy and couldn't understand what he had done wrong and neither could I. Yes he got a little fustrated but kept it pretty well under control and pulled himself out of it between when i was called and the 15 minutes it took me to get to the school AAAARGH I know with his Autism it can turn nasty very quickly but this is insane, he is at school only 2 hours a day as it is and that is when i get my chance to train GRRRR now i will have to do todays training session at 5 am tomorrow morning reducing my recovery time before my next training session for legs and back.
My training is the only time I am not looking after one of my ASD kids, I Need this me time. If my training gets fucked up to often in the next 2 months my chances of claiming the Australian Benchpress title in my division may have to wait till next year
My training is the only time I am not looking after one of my ASD kids, I Need this me time. If my training gets fucked up to often in the next 2 months my chances of claiming the Australian Benchpress title in my division may have to wait till next year
Kori
New member
Holy Schmoly you are a dynamo!!! LOL Good on ya!
I hear you on the ASD kid.. and school hours/school cop outs.. trying to make other arrangements/get time for yourself etc... I have an ASD son too Been a bit better this year thankfully!
All power to you Trusylver! You're amazing!
I hear you on the ASD kid.. and school hours/school cop outs.. trying to make other arrangements/get time for yourself etc... I have an ASD son too
Been a bit better this year thankfully!All power to you Trusylver! You're amazing!
This morning i hit the gym at 5:30 am to do yesterdays workout i missed
Squats 3X8 @70kg
Lying Hamstring curls 3X8 @35kg
Calf Raises 3X8 @180kg
Back Extensions 3X8 @30kg
Dynamic Deadlifts 10X2 @80 kg
it is suposed to be a rest day but I will try to fit in a run while my youngest is at football training this afternoon, 1 lap of the top section of the training fields is around 2k
Squats 3X8 @70kg
Lying Hamstring curls 3X8 @35kg
Calf Raises 3X8 @180kg
Back Extensions 3X8 @30kg
Dynamic Deadlifts 10X2 @80 kg
it is suposed to be a rest day but I will try to fit in a run while my youngest is at football training this afternoon, 1 lap of the top section of the training fields is around 2k
Kori
New member
yeah it can be pretty hard, even tho mine is at the Aspie end of the Spectrum, and is a pretty cool kid mostly.. when he has a major meltdown though.. watch out!!!! And.. there is only one of him... I know two would be really really really challenging at times!!!
Glad to hear you do make time for yourself, it is so important!
Glad to hear you do make time for yourself, it is so important!
Dynamic Benchpress 8X3 @ 45 kg
Close Grip Benchpress 3X8 @ 55 kg
Tricep Pushdown 3X8 @ 65 kg
Skullcrushers 3X8 @ 32.5 kg
15 minute Vibrogym
warmup - calves, hamstrings, Quads
Low squat
Calf raises
Lunges
Full pushups
Tricep Dips
massage - Calves, Hamstrings, Quads
Close Grip Benchpress 3X8 @ 55 kg
Tricep Pushdown 3X8 @ 65 kg
Skullcrushers 3X8 @ 32.5 kg
15 minute Vibrogym
warmup - calves, hamstrings, Quads
Low squat
Calf raises
Lunges
Full pushups
Tricep Dips
massage - Calves, Hamstrings, Quads
Cord the Seeker
New member
Reading your workouts always makes me feel weak and pathetic.
hey cord, you have been doing great with ya workouts.
Blancita i have joined but my chances of seeing much in the way of a loss is limited
After my time using the vibrogym last night my muscles feel relaxed and i don't have the DOMs that i should have been feeling today after wednesdays leg session. I have been having a bit of a look at the science behind doing a vibration workout and feel that this machine could be a good supliment to my training program. impact (vibration) + weightbearing exercise = increased bone density which would be a good thing with the weights i am pushing in comp the vibration also alows for the activation of more muscle fibres during the workout.
My strength coach was pleased with how long i could handle the low squats on the machine, aparently most people are screaming for mercy after 10 - 15 seconds but i didn't begin to feel it till the 30 second mark
this afternoon I have deadlifts, dynamic squats and the dreaded seated rows which I am unable to keep up with on my program. I should be doing 95 kg for the seated rows today but i am stuck on 90 kg. will try to do as many as possible on the 95 then drop back to 90 to finish out the sets.
Blancita i have joined but my chances of seeing much in the way of a loss is limited
After my time using the vibrogym last night my muscles feel relaxed and i don't have the DOMs that i should have been feeling today after wednesdays leg session. I have been having a bit of a look at the science behind doing a vibration workout and feel that this machine could be a good supliment to my training program. impact (vibration) + weightbearing exercise = increased bone density which would be a good thing with the weights i am pushing in comp the vibration also alows for the activation of more muscle fibres during the workout.
My strength coach was pleased with how long i could handle the low squats on the machine, aparently most people are screaming for mercy after 10 - 15 seconds but i didn't begin to feel it till the 30 second mark
this afternoon I have deadlifts, dynamic squats and the dreaded seated rows which I am unable to keep up with on my program. I should be doing 95 kg for the seated rows today but i am stuck on 90 kg. will try to do as many as possible on the 95 then drop back to 90 to finish out the sets.