Train train train!
Yesterday I trained my lower body. Yayy!
Felt awful though. Only managed to work up to 140 kilos for 3 sets of 5. Way below the expected 8 – 10 sets of five. Probably because I was training in a new environment and was facing a mirror. I had a terrible time looking for something to look at. The mirror was extremely distracting really and I wish they didn’t have that.
So in squats, it’s only 2100 kilos.
Moved to some lunges and struggled holding on to the dumbbells. I think I used a pair of 25KG dumbbells for the first set before moving to a pair of 30KG dumbbells. I think in that I managed a total of 1000 kilos.
I walked past a 45 degree back extensions machine, and got excited because it’s the first time I’ve used it since …..I don’t know, 2007? All this while, I’ve been using a normal bench elevated on boxes to get the job done. Did four sets for 10 reps each, from 5-10-15-20KG’s.
Ended up with 500KG’S and with it all added, I did a measly 3600KGs. Yuck! This Thursday I’d be lifting some 5000 kilos in deadlifts alone.
Now if you’re wondering, what the devil’s the template, there isn’t exactly one. It’s front squats twice a week, back squats once a week, deadlift once a week, bench once a week and once a week of pull-ups. My arms are about as strong as matchsticks so I think I’d better start to do some curls on my pull-ups and deadlift days and some tricep work on my bench days, or I’m gonna be getting some serious imbalances.
Then it’s supplementary work, such as leg presses, lunges, overhead presses…things like that. Maybe two different exercises, between 3-5 sets in repetition ranges of 5-15. Finally to end with either explosive work or bodyweight work.
Kirksman’s 5 Rules of Training for Strength & Muscle
1. Go heavy on your main movement, go for as many repetitions and sets and poundages as possible.
2. Address the weak links in your movement. Look at the movement patterns as well and come up with a solution.
3. Always always do unilateral movements to balance the bilateral work.
4. Switch a variable every 4th workout, such as rest, speed, elevation, footwear, blablabla.
5. Do some bodyweight or explosive things to finish the day off. Granted, it’s best to do explosive things at the beginning, but hey, not all of us are weightlifters
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There are 1 Comments to "Train train train!"
Do the systems used by the Chinese Wlers generally employ the unilateral work or is that your own preference?
Thanks for the great site!