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Random health and exercise thoughts - Page 3094

post #46396 of 57262
On that lifting after an all nighter erryday.


Lol did close grip bench with 60kg and 60kg of chains, felt retarded as fuck.
post #46397 of 57262

I know some people ITT have contacted me regarding Norwegian High Frequency Powerlifting training, and specifically how such a routine may be structured, since I train in a similar manner myself atm.

 

I'm from Sweden and the exact Norwegian routines are disclosed as national secrets, so I haven't had full access to their newer high frequency protocols, only their lower frequency (3x a week) routines that are available to everyone ton their website (which I've tried and they work very well). My own training is inspired by those high frequency programs but isn't the "real deal".

 

Anyway, I just found these posts on PowerliftingToWin forums about how a Norwegian high frequency powerlifting routine may look:

 

Quote:
 
This is a thread about what is known about how the highly successful Norwegian IPF team trains. 
It should be noted that Single-Ply is basically the way things are in Norway, but they do have strong lifters raw as well.

This is from a conversation I had with Martijn Koevoets. Martijn is a Dutch lifter who has talked pretty extensively with Dietmar Wolf, the head coach of the Norwegian team. This is the skeletal outline on a training template he sent to me:

"Let me give you an idea, of how the program could be setup. Obviously the percentages / weights of the variations are dependent on the exercises chosen. But mostly try to stick to low rep sets (less than 5).

3 x3 @ 75% or 80% is not that much volume, but go ahead and add 1 or 2 'work' warm up sets of 5 reps at minus 5% of that day's percentage to increase the volume on Mon and Fri. To increase work capacity you could add some ab work and back extensions as a warm for a couple of sets. 

Mon:

Squats - 3 x 3 @ 80%
Bench - 3 x 3 @ 75%
Deadlift variation (e.g. Stiff leg deadlift)
Lat work 3 x 10

Tues:

Squat variation (e.g. Paused Olympic Squats)
Bench variation (e.g. Close grip bench)
Deadlift variation (e.g. Glute ham raises)
Lat work 3 x 10

Wed:

Squats - 3 x 3 @ 75%
Bench - 4 x 3 @ 80%
Deadlift variation (e.g. Deficit Deadlift)
Triceps 3 x 10

Thu:

Squat variation (e.g. Paused Olympic Squats)
Bench variation (e.g. incline press)
Deadlift variation (e.g. Block pulls)
Biceps 3 x 10

Fri:

Squats - 3 x 3 @ 80%
Bench - 3 x 3 @80%
Deadlift - 3 x 3 @ 80%
Triceps 3 x 10

Sat:

Squat variation (e.g. Paused Olympic Squats)
Bench variation (e.g. Close grip bench)
Deadlift variation (e.g. Sumo deadlift) 
OH Press 3 x 10

Talk soon,
Martijn "
 
Quote:
Things to note about this program:
High frequency with moderate volume per session. Over the week the volume reaches fairly high levels. 

The intensity is moderate. We dont see anything higher than 80% (I dont know if this is something that is practiced at all times or if there are different training blocks)

Some variations, but they are kept close to the competition lifts, so specificity is high. 

Shoulder work is pretty low as well. Further enforcing the point that we dont really need 1:1 bench:press ratios. 

Lat work is also somewhat low. But deadlifts can work the back pretty effectively. 

Also one quick note on the frequency I have heard that the heavier lifters train slightly less frequent. The figure I heard was lifters above 110kg train 5 days per week. Not sure how accurate that is. 
Quote:
From what Ive read it seems to be a trend that heavier powerlifters train with higher intensity and slightly lower frequency. For Russian, Norwegian, etc. I think this deals with the total weights they handle being much greater. And as a masochistic note lifters in the 90-100kg range do the highest total volume so Ive got a lot of work to do haha.

 

Some info I can add:

 

- Since the reps and sets for the top sets (the sets written out in the program) are low, and the intensity is on the lower end comapred to other programs, I think you should do pyramid sets for your main lifts. That is, do more reps in the warm up sets leading up to your work sets.

Ex for Monday: Squats - 1x6 @ 50%, 1x5 @ 60%, 1x4 @ 70%, work sets: 3 x 3 @ 80%

 

- Every day is started with a warmup consisting of prehab (ex: foam rolling, dynamic mobility work, shoulders cuffs, rear delts, single leg work, etc) and 1-3 exercises for the core (one each for hips/glutes, abs, lower back). Look in my previous post for details on this.

 

- After a couple of weeks, when you've adapted to the higher training stimulus and demands, feel free to add more work for the pecs, lats and legs, such as: DB press, flyes, Lat pulldowns, Bent over Rows, Chins/pullups (used sparingly since they're harsh on the shoulders), Hamstring curls, Leg extensions, Split squats/Lunges. Do these for 3-5 sets of 6-10 reps, in a controlled manner NOT to failure, but with reps left in the tank.

 

- Other variations of the main lifts that you do do on Tues, Thurs and Saturday. Choose according to your current muscular, technical and ROM-related weaknesses:

 

Squats: 

Pin squats w/ pause on pins for 2-3 sec

Slow-squats 3-4 sec up and down each

High bar squats to box w/ wide stance (no rocking off the box!)

Front squats: to pins, pause, slow eccentric

Competition style squats dropset pause squats

 

Bench Press:

Pin press w/ pause on pins for 2-3 sec

Slow-bench 3-4 sec up and down each

Medium wide CGBP

Bench against bands

Bench press w/ feet up

Competition style Bench press superset DB flyes

Incline/Decline Bench

 

Deadlift:

Snatch grip deadlift w/ or w/o slow eccentric

Snatch grip deadlift from/on blocks blocks 

Slow-deadlift 3-4 sec up and down each

Deadlift w/ 1sec pause just above the floor

Deadlift w/ 1sec pause at the knees

Good morning

post #46398 of 57262
First pay day. Taxed $2500 fuk
post #46399 of 57262

~4000 person 10 mile run tonight.  Beer after.  Just going for the hour and a half pace.

post #46400 of 57262
Quote:
Originally Posted by concealed View Post

~4000 person 10 mile run tonight.  Beer after.  Just going for the hour and a half pace.




Lol I had the same thing today. Run happened to go past my house so i just ran in lol.
post #46401 of 57262

AHAHAHHAHA

post #46402 of 57262
Quote:
Originally Posted by fuji View Post

First pay day. Taxed $2500 fuk

WTF I get like 10% of that out of my paychecks.
post #46403 of 57262
Shrimpy upper body crew checking in.

Everyone in my gym does delts, arms, and chest 5 days a week. Giving me some feels, who cares about double bodyweight squat and deadlift beltless. This BB split I've been doing for however long is been is helping me fill out, but not soon enough!

I wrote my own program for the next 6 months. 6 week cycle. First 2 weeks are no belts/sleeves/wraps really high volume BB style. Next 2 weeks are with belts and sleeves high volume BB style. Week 5 is using whatever gear I want 8 sets 3 reps in main lifts, then super high volume accessory work trying to kill myself. Week 6 is deload. Hopefully by week 5 I'm destroyed enough where the deload will give me some super compensation. Most of my workouts are very bodybuilding, I'll do the main lift then a ton of variation with a ton of high reps.
post #46404 of 57262

If I'm getting minor bruises on my sternum from power cleaning, what does that say about my form? That I'm not resting the weight properly?

post #46405 of 57262
Quote:
Originally Posted by accordion View Post

If I'm getting minor bruises on my sternum from power cleaning, what does that say about my form? That I'm not resting the weight properly?

yea, receiving bar too low. Elbows probably not high enough? Thats my bro science diagnosis without a video. Power cleans will beat the shit out of your collar bones, but not your sternum.
post #46406 of 57262
Rich Froning not even in the top 10 after that amazing 37th finish on the run. He looked dead, too much Tren.
post #46407 of 57262
hit my target time for my 10km run three weeks early. did it in 55:00 exactly with not too much difficulty and a bit of a slow start. i think a few more weeks of training + race day feels will put me at 53:00. pretty shit time for an actual runner, but for someone who went from the couch in april, dying after 3.5km, this is pretty cool.
post #46408 of 57262
Quote:
Originally Posted by Coldsnap View Post

Quote:
Originally Posted by accordion View Post

If I'm getting minor bruises on my sternum from power cleaning, what does that say about my form? That I'm not resting the weight properly?

yea, receiving bar too low. Elbows probably not high enough? Thats my bro science diagnosis without a video. Power cleans will beat the shit out of your collar bones, but not your sternum.

Yeah you are definitely catching too low and not getting your elbows high enough. Are you trying to rack in your hands? You should let the bar roll into your fingers and rack on your delts. There should be air under the middle of the bar (it shouldn't be touching your clavicles or sternum).
post #46409 of 57262
Hiking for the first time in like 15 years after a heavy squat workout was not the best idea. My legs are jelly.
post #46410 of 57262
Front squat rack / where your clean lands shouldn't be comfortable in anyway and if you lack mobility in your shoulders it can easily press on your sternum.



On a completely unrelated note, I like how I'm almost the same size clothes at 200lbs as I was at 175, pants are a tighter in the thighs and tops fit better, but still the same size.
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