Maximum Potential - A new hope

[hardcore iv]

2/3

Squats - barx10, 50kgx7, 70x5x4, 70x8

45degree leg press - 30kgx7, 45x5x2, 60x5x2, 60x10

Military press - 80lbsx5x3, 90x5, 90x8

Reverse cable flyes - 2.5x5, 2.5x7, 5x5, 2.5x7x2

Lateral raises - 7.5kgx5x5

[buzz]

Good squatting and MPing too. Do you have any goals you are working towards? Weights you would like to lift by a certain time?

[hardcore iv]

Good squatting and MPing too. Do you have any goals you are working towards? Weights you would like to lift by a certain time?

Thanks, Buzz. My main goals are to bench my bodyweight (92kg), squat 120 and dl 145 by the end of june.

I will change my training program this week to something like the 8 week basic power cycle at http://www.jackalsgym.com to help me reach these goals. My current program, written by one of the gym instructors, has three types of bicep curls in one session. I think that is a bit of overkill.

[buzz]

Good squatting and MPing too. Do you have any goals you are working towards? Weights you would like to lift by a certain time?

Thanks, Buzz. My main goals are to bench my bodyweight (92kg), squat 120 and dl 145 by the end of june.

I will change my training program this week to something like the 8 week basic power cycle at http://www.jackalsgym.com to help me reach these goals. My current program, written by one of the gym instructors, has three types of bicep curls in one session. I think that is a bit of overkill.

Sounds good. The jackalsgym routine worked well for me first time round, no so well second cycle, but there are tons of other factors in lifting/routines in general. I'd say your goals are pretty realistic given your current lifts.

Aye, three types of bicep curls in a month, never mind in one session, is a bit on the high side if your goals are purely strength/power oriented. In the JG routine there is a ton of assistance, but my opinion is to drop a good chunk of it, and just pick a few key assistance exercises to do.

[hardcore iv]

Buzz, maybe I'll drop the bicep curls and add in more cardio.

Got a fitness assesment this morning. Got all sorts of weird measurements. All my skin folds went up, some of my measurements increased dramatically (chest by about 7cm) that I think that the last trainer who assessed me was doing something vastly different to this one. But all I care about is lifting more; my body measurements are secondary to this goal.

5/3

BP - barx20, 40x5, 60x5x3, 65x5x2

incline db bp - 10x5, 20x5x5

decline bp - barx10, 30x7, 40x7, 45x7, 50x7, 60x7

x-over cable flyes - 2.5x10, 2.5x7, 5x5, 6x5x2

skullcrushers - barx10, 10x7, 12.5x7, 17x7x2, 17x5

rev grip tricep extension - 2.5x7, 5x5x5

[hardcore iv]

7/3

dl - barx10, 40x7, 100x4x4

chinups - 2 and 3/4

lat pulldown - 70x5, 80x7, 90x7, 100x5, 110x5x2, 120x5

bent over bb row - 50lbsx5, 80x5, 80x7, 80x5, 80x7x2

concentration curls - 13x5x3

hammer curls - 13x5x3

x-over bicep curls - 10x5x5

[JP]

concentration curls - 13x5x3

hammer curls - 13x5x3

x-over bicep curls - 10x5x5

you have been taking too much influence from Buzz's and Jonathans disco routine mate

Good lifting!

[buzz]

concentration curls - 13x5x3

hammer curls - 13x5x3

x-over bicep curls - 10x5x5

Dude, you beat jonathans record of 10 curl sets in a session

Jeez, that was 180 curl reps!! You have been crowned the new king of disco

[Jonathan]

And I think that we will all agree that Ivan took the crown with style!!

Jonathan

[hardcore iv]

concentration curls - 13x5x3

hammer curls - 13x5x3

x-over bicep curls - 10x5x5

Dude, you beat jonathans record of 10 curl sets in a session

Jeez, that was 180 curl reps!! You have been crowned the new king of disco

I'm honoured

I only did 110 curl reps on that session though. I list the exercises by weightxrepsxsets, which makes my reps add up to 110, unless my maths is totally wrong.

That was in fact a lighter workout. Last week i did 156 curl reps!!

Hmm, maybe next week I will superset these with tricep press whilst sitting on a swiss ball.

[buzz]

Oops, I don't know how I came to 180?! Looks like less then, if it was two lots of 5x3 = (2x15) = 30 plus 5x5, gives a total of only 55 reps? We need to clear this up, as the title may stay with jonathan....

p.s. the title of disco king is not really something to aim for. It may be an idea to drop some of the curls

[hardcore iv]

p.s. the title of disco king is not really something to aim for. It may be an idea to drop some of the curls

Maybe you are right, Buzz. I just want to get value for money when I go to the gym, so I drag the session out for as long as possible.

Anyway, is it wrong to want huge biceps?

[buzz]

p.s. the title of disco king is not really something to aim for. It may be an idea to drop some of the curls

Maybe you are right, Buzz. I just want to get value for money when I go to the gym, so I drag the session out for as long as possible.

Anyway, is it wrong to want huge biceps?

Are 'wrong' and 'disco' the same thing?

Aye, it's probably not too bad, and you are keeping the reps pretty low as well. I would consider 'tapering off' on them over time, as your compound lifts get heavier though.

[Jonathan]

Its funny that you mention value for money. Whilst I train at home, we only now train 3 times a week, and I miss not training more. I seem to get round this by having two hour long sessions. Two hours seems like a really long time, but then yesterdays session only had 9 working sets plus abs......I just like to take my time

Ivan, for you at the moment, doing lots of curls is going to be counterproductive. The biceps are only little, weak muscles, and you want to be expending them on bent over rows, which will be much more beneficial to your strength training. There is an old strength rule that dictates you shouldnt bother with arm training until they are 16inches.

Jonathan

[hardcore iv]

Last thursday was the last session of my old routine -
9/3
Squat - barx10, 40x7, 60x5, 75x5x4, 75x12

45 degree leg press - 40x5, 80x5x3, 90x5, 100x5

Military press, 80lbsx5x2, 90lbsx5x2, 90x7

rev. cable flyes - 2.5x7, 2.5x5, 5x5, 4x5x2

laterat raises - 7.5x5x4, 7.5x10

Today I began the Jackals gym Basic 8 week program. The weights I am aiming for by the end of it are:
Squat - 120kg, Bench - 90, power clean - 60, Deadlift - 140

12/3

Squat - 10x2xbar, 2x12x72.5kg

leg extensions - 2x12xplate 8
calf raises - 2x12x160
situps (w/10kg) - 1x10, 1x12

This was one of my shortest workouts ever, but I felt pretty stuffed at the end of it, which was pleasing.

I am still not sure what power cleans actually are. How are they different from regular cleans? I couldn't find it on exrx.net.