Training Challenge - podcast part 1, nutrition discussion

Ive had a couple of questions from some ladies about weights and what they should be looking at doing.... im no trainer.

But here is my power set..

I do 2 sessions a week, One of power weights; heavy stuff, free weights with a spotter, and the other on my own.

note
My max on Bench = 60Kg
Max on Squat = 75Kg
Max on bicep curl = 20Kg (both arms on z bar)

Set (after a warm up and stretch)

5 x chin ups (with a bit of help)
Cleans, 8 x 20kg, 8 x 45Kg, 8 x 45kg, 6 x 50kg
Squats, 12 x 20Kg, 8 x 55kg, 8 x 57.5 Kg, 6 x 60kg
Bench, 12 x 20kg, 6 x 45kg, 6 x 45kg, 4 x 50kg, 4 x 50kg.
Deadlift squats, 12 x 25kg, 12 x 25kg
Turkish Get ups, 10 x 3kg on each arm.
Shoulder press(single arm) 8 x 6kg
Plyometrics, jumping on and off boxes and stuff.

Lots of core stability stuff..

Warm down, stretch.

Protein shake (whey protein isolate is best i reccon)

And, If your muscles are not burning by the end of the exercise, then your not working hard enough.

Thanks Saph
Awesome stuff... maybe we should start a new "Weights challenge"

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Time for a speed bump Atapene,

Your numbers for Squats and Deads have not gone up enough. Lets put that down to sickness, training camp, learning the exercises atec for now. However, that doesn't change the plan. Next week we'll add more to your hypertrophy days. I'm going to ask you for complete dedication to your nutrition and recovery to make this work.
So here you are...

Add to your first Power Squat day - add 5 sets of Power Cleans
take 2-3 sets to build up to 2 heavy work sets
reps start at 15, 12, 10, 8, 6, 4



For your Deadlift day add Clean & Jerk
same sets and reps as above



Of course thats in addition to your Squats



and Deadlifts

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Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
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i'd say learning the exercises, sure. i am a lot more happy with deadlifts now for instance, i like them, but it's partly because there are no grey lines with deadlifts.... just lift the weight up keeping a safe back and i dont think i have any confusion about how much i can lift. if i feel i lose technique at the end then i do an additional partial set with lighter weight and get it right afterwards.

squats... well. theres a bit more grey area there for me, which i am still trying to sort out for myself... but i would hardly say i think there is a problem. i'm quite happy sorting things out slowly, heck i only get 2 goes at it every week, only 1 go a week really trying to put on significant stress with low reps.

looking at my weight i'd say you're right carl and my body seems to be settling on it's favourite weight like putting on a comfy sweater.

will add the new exercises starting today, see how it goes, weigh in this avo.

...........80.8 this avo

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it's more polite on the grating than on the subs bench

Weight: 106.3 Kg
Loss this week: 700 gm

Total Loss: 5.1 Kg
Average per week: 810gm

Status: Too chubby to wear speedos at the beach

Attached Images

Fatboy 5 Nov.JPG (10.7 KB, 34 views)

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It's not whether you win or lose - but whether I win or lose.

cheater.....benson only lost 200g of body weight.....the other 500 came from his haircut!!!!!!

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Too close for missiles, I'm switching to guns

benson thats great work man...
good on ya.

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top of de mornin to yeh

Benson is such a hard case, so we're doing a special fly him over from the UK for a one on one consultation with me in two weeks (LOL)

no seriously that is what's going to happen as he's flying back to NZ via Melbourne.

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Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist

It's called dedication to the cause...

or something.

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It's not whether you win or lose - but whether I win or lose.

hey benny, I much more liked the old one, lot's of space for taking a nap - you don't look like yourself anymore and you are bit too pale...I hope you feel fine, not many stressful situations....

Love you man!