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Iron Cross Customer JK and TJ Wrangler Bumpers now at ROCKZONE 4.25" combo lift for TJ available at Rockridge4wROCKRIDGE4WD Introduces a NEW Jeep Wrangler JK *led* tail

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Unread 06-06-2013, 08:33 PM   #181
BamaJeepman21
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Quote:
Originally Posted by tyvanwie View Post
November 24th.

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My goal is 185 at the end of summer. Haven't gained weight in months though.

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Unread 06-06-2013, 08:42 PM   #182
tyvanwie
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Quote:
Originally Posted by BamaJeepman21

My goal is 185 at the end of summer. Haven't gained weight in months though.
The gym here doesn't have a scale -_-

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Unread 06-06-2013, 09:05 PM   #183
BamaJeepman21
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What kind of gym doesn't have a scale? I guess you can go get a digital one for like $20 from Walmart.
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Unread 06-06-2013, 09:05 PM   #184
tyvanwie
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Yeah I keep meaning to but always forget

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Unread 06-09-2013, 09:04 PM   #185
tyvanwie
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New plan:
http://trainstrongman.com/events/nc-strength-challenge/
I will ****ing do this.
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Unread 06-10-2013, 08:12 AM   #186
tyvanwie
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I'm changing up my routine a good bit. I'm taking more of a power lifter/strongman stand point now. Big, heavy ***, compound movements, low reps, lots of sets. Here's somewhat what my routine will look like now

Legs:
Squat-3 warm up sets, light; 7 sets 2 reps, heavy
Leg press-same thing, but 5-6 reps
Leg extensions-3 sets of 10 reps

Back:
Deadlift-same as squat
Dumbbell rows-same as leg press
Wide-grip lat pull down-same as leg extensions

Chest:
Incline bench-same as squat, but 5-6 reps
Flat bench dumbbells-same as incline
Incline flys-same as incline

Shoulders:
Not too sure just yet but I'm thinking...
Clean and jerk
Barbell shrugs
Upright rows

What do you guys think? Basically, I'm going to start training my *** off for that NC strongman. Looking at novice division, obviously. I found some guy on Craigslist that makes atlas stones for really cheap, so I may pick up some for home. I also need a push/pull sled, yoke, and rack.

It's gonna be a long year, but I want this.

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Unread 06-11-2013, 03:30 PM   #187
tucsonzj
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Quote:
Originally Posted by tyvanwie View Post
I'm changing up my routine a good bit. I'm taking more of a power lifter/strongman stand point now. Big, heavy ***, compound movements, low reps, lots of sets. Here's somewhat what my routine will look like now

Legs:
Squat-3 warm up sets, light; 7 sets 2 reps, heavy
Leg press-same thing, but 5-6 reps I'd do this 1 legged since you're doing squats
Leg extensions-3 sets of 10 reps honestly, these will murder your knees. I'd add an extra compound movement and ditch these. Really best use of these is just for the "looks" if you will
I'd add something like lunges (3x12) since for a SM competition you'll need that movement anyways, also good for core moment. And RDL's/straight leg deadlift (3x10/12), as well as hamstring curls, most leg injuries come from the fact that we're quad dominant and the hamstring isn't as strong as it needs to be with the muscle growth in the quad.

Chest:
DB or Bar Bench press, since you're training for a strength competition this should be first (5x5)
Incline bench-same as squat, but 12,10,8,6 reps
regularflys-5x5 with 4 count at bottom
bosu ball pushups (ball upside down) as a burn out

Back:
Deadlift-same as squat
Dumbbell rows-same as leg press
Wide-grip lat pull down-same as leg extensions
I'd add low rows or t-bar rows (4x12,10,8,6) and pull ups (as a 4 set warmup of 10 or at the end of the workout.



Shoulders:
Not too sure just yet but I'm thinking...
Clean and jerkif you're going to do olympic stuff, do it on leg day too. Like power clean as well as at the end of the week.
DB or Cable Side lat raises 4x10
Rear Delt fly (I like doing on cable crossover for this) 5x12
Upright rows
Barbell shrugs


What do you guys think? Basically, I'm going to start training my *** off for that NC strongman. Looking at novice division, obviously. I found some guy on Craigslist that makes atlas stones for really cheap, so I may pick up some for home. I also need a push/pull sled, yoke, and rack.

It's gonna be a long year, but I want this.

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That's awesome man, good luck it's always nice to have something to train for. Been reading through your thread, good stuff man.

I made some edits (bold) of what i'd change. Since your going for strength and power, I edited things to reflect that. On legs hamstrings are extremely important, if you hamstrings aren't strong enough it will both hinder your quad growth and make you more injury prone.

Since your working for power, like you said keep the sets high, reps low, but don't forget to add supplement workouts with it for all the other muscle groups as well as injury prevention. I personally hate working out my bi's and tri's, but it will increase your strength on main movements. After chest day, for example, finish all your stuff, then just do 2 exercises (say triceps extensions and skull crushers, 3x8) just to wear down that muscle group.
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Unread 06-11-2013, 03:40 PM   #188
tyvanwie
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Great suggestions. I'm going to try what I have so far, but add clean and jerk to legs like you suggested, try it for about a month, and see how I like it. Then make changes as I go.

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Unread 06-11-2013, 03:44 PM   #189
tyvanwie
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I've also done probably 90% of what you suggested, so I think a completely drastic change like this will be good. I felt like I was plateauing in a few areas, like lunges.

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Unread 06-11-2013, 03:46 PM   #190
tucsonzj
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Quote:
Originally Posted by tyvanwie View Post
I've also done probably 90% of what you suggested, so I think a completely drastic change like this will be good. I felt like I was plateauing in a few areas, like lunges.

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always simple ways to fix those. Like doing reverse lunges. Changing bench to 6 counts or something like that. Sadly there's not a ton of variance for power workouts as far as what you can do exercise wise. I wish I had space to do more cleans and snatches but not at my current gym.
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Unread 06-11-2013, 03:47 PM   #191
tyvanwie
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In other news, I have one scoop of Pre- left

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Unread 06-12-2013, 01:19 PM   #192
tyvanwie
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Yet another chest day cut short because of my ****ing shoulder

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Unread 06-12-2013, 01:38 PM   #193
tucsonzj
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sucks to hear, my back day got cut short because of my hand, blah.
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Unread 06-12-2013, 01:47 PM   #194
jeepyj13
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Quote:
Originally Posted by tyvanwie
Yet another chest day cut short because of my ****ing shoulder

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Did you ever got that shoulder checked out by a dr.?
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Unread 06-12-2013, 01:54 PM   #195
tyvanwie
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No. I'm stubborn.

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