Squats the story - the Off Topic Thread...

Hanley

ronanc15 wrote: »

Is there a digital version of it online Hanley?

Not to the best of my knowledge.

Mellor

Quick programming post,
For the last 6 months last year, I was Madcow for my lifting, 2 sessions a week so 3 days in a "program week" takes me a week and a half. I'm only willing to give 2 days max to lifting as the rest is MMA training. I liked the progression structure of Madcow, but it ended up being too long between once a week exercises. ESP if I missed a session. As much as i like squatting every session, it was taking away from other lifts when frequency is a factor. I also didn't do as much metcon type things as I'd like.

So I'm doing up my own program to fix this. Basically two workouts a week, each has two main lifts followed by assistance lifts or condition block.

Workout A
Warm up
Scap push, scap rows, wall slides, dislocates, pull aparts, etc

Main lifts
Bench press/Floor press (alternate)
Pull ups/chin ups (alternate)

Assessory
Incline press/ring Dips
Barbell row/ring row

Workout B
Warm up
Kicks, raises, hydrants, mountain climbers
wall slides, dislocates

Main lifts
Squat/Deadlift (unsure how I'll rotate these yet)
Barbell press/DB Press (alternate)

Assessory
Split squats, or other unilateral work
free slot

It might look confusing laid out here but it clear in my head.

For the main lifts, Sets/reps will depend on how I feel, but I'll prob do a couple weeks of 8 rep sets, then 5s, them triples. Say 3 weeks of each then 1RM week then repeat.

1 or 2 times a fortnight I'll skip assessory exercises for a 5-10 minute conditioning block.

ronanc15

What do ye do to improve grip? Are there any exercises in particular I should be doing?

My deadlift is currently at 150kg and Im finding my grip kind off uncurling as I'm lowering it which obviously makes it very difficult to add any significant reps.

ronanc15

There is actually a fatter bar in the gym, should I be using that rather than the standard bar?

Gummy Panda

ronanc15 wrote: »

What do ye do to improve grip? Are there any exercises in particular I should be doing?

My deadlift is currently at 150kg and Im finding my grip kind off uncurling as I'm lowering it which obviously makes it very difficult to add any significant reps.

Get a pair of straps

tmc86

Jarren wrote: »

I feel sorry for him , this is not natural behaviour and don't need Dr Phil to tell me that.

yeah I'm the same, he seems harmless. He's obviously happy doing what he's doing and he's quite a character!

papu

ronanc15 wrote: »

What do ye do to improve grip? Are there any exercises in particular I should be doing?

My deadlift is currently at 150kg and Im finding my grip kind off uncurling as I'm lowering it which obviously makes it very difficult to add any significant reps.

Reverse curls , farmers walks, plate pinches! I would avoid using straps and strengthen your grip!

ronanc15

Gummy Panda wrote: »

Get a pair of straps

Had considered them alright but I was kind of keen to try strengthen the grip before I use equip. Suppose nothing stopping me doing both!

papu wrote: »

Reverse curls , farmers walks, plate pinches! I would avoid using straps and strengthen your grip!

Thanks for those, will defo try them.


As a sidepoint should I aim to use the thicker bar more often if it is available?

DylanJM

Gummy Panda wrote: »

Get a pair of straps

How are straps gonna improve grip strength?

A good way to improve your grip would be to do static holds, which is basically doing a deadlift and holding at lockout for a period of time or as long as you can before your grip fails.

You could also use switch grip for your heavy sets and then go back to using double over hand when your grip improves.

Gummy Panda

DylanJM wrote: »

How are straps gonna improve grip strength?

A good way to improve your grip would be to do static holds, which is basically doing a deadlift and holding at lockout for a period of time or as long as you can before your grip fails.

You could also use switch grip for your heavy sets and then go back to using double over hand when your grip improves.

They won't but it will stop his deadlifts from stalling while he works on his grip strength

EDIT: I read his post on bus and missed the part asking about improving his grip. I just seeing the part of about the difficultly doing a deadlift.

Thud

do you use chalk?
it can make a huge difference for deadlift grip

Stench Blossoms

While we're talking about deadlifts.

What's the benefit of having one overhand grip and one underhand grip? And which hand should be over and which under? Stronger, weaker?

Thud

Stench Blossoms wrote: »

While we're talking about deadlifts.

What's the benefit of having one overhand grip and one underhand grip? And which hand should be over and which under? Stronger, weaker?

if ve both hand on one side of the bar the bar tends to roll out of the hands, if there is a hand on each side it stops that rolling

which hand is user preference, some people alternate

ronanc15

Thanks DylanJM, Ill try that!

Thud, I dont right now but Ill pick some up. I think personally Id feel better using chalk then straps. Feels like I have more control if that makes sense

Im using the 1 hand over, 1 hand under at the moment and that has definitely been a massive help!

Gummy Panda

BAH! Tesco near me didn't have GYM in store. Going to have to run to Easons on my lunch

Scuba Ste

You could try using a hook grip. It's great, especially for touch and go reps :P

Paudee

Scuba Ste wrote: »

You could try using a hook grip. It's great, especially for touch and go reps :P

wash your mouth out young man

Gummy Panda

Got GYM mag. Paid €3.50 for Hanley to tell me to squat and deadlift more. I get that on boards for free! :mad:


It actually seems like a decent mag so far

Hanley

Gummy Panda wrote: »

Got GYM mag. Paid €3.50 for Hanley to tell me to squat and deadlift more. I get that on boards for free! :mad:


It actually seems like a decent mag so far

Just tryna beat it into your head

If anyone has article suggestions I'm all ears. Have a few more to write.

jugger0

Hanley wrote: »

Just tryna beat it into your head

If anyone has article suggestions I'm all ears. Have a few more to write.

How about the effects of masturbation on athletic performance.

arse..biscuits

jugger0 wrote: »

How about the effects of masturbation on athletic performance.

Hanley wrote: »

Just tryna beat it into your head

Careful now

deadlybuzzman

Hanley wrote: »

Just tryna beat it into your head

If anyone has article suggestions I'm all ears. Have a few more to write.

Maybe an article that challenges the preconceived notion that if a woman lifts anything more than pink dumbells theyll turn into a bulgarian shot putter?

Brian?

Mellor wrote: »

Workout A
Warm up
Scap push, scap rows, wall slides, dislocates, pull aparts, etc

Main lifts
Bench press/Floor press (alternate)
Pull ups/chin ups (alternate)

Assessory
Incline press/ring Dips
Barbell row/ring row

Workout B
Warm up
Kicks, raises, hydrants, mountain climbers
wall slides, dislocates

Main lifts
Squat/Deadlift (unsure how I'll rotate these yet)
Barbell press/DB Press (alternate)

Assessory
Split squats, or other unilateral work
free slot

.

I think you might be going too simple


If I were you I'd do 3 main lifts on each day+ 1 assistance for each.

Something like:

Squat
Bench
Row
+assistance

DL
Press
Chin
+assistance.


Or squat both days for 4 weeks, then switch to DL and use RDLs and Front squats as assistance. Do the assistance stuff as a circuit of 3x8

squod

Hanley wrote: »

If anyone has article suggestions I'm all ears. Have a few more to write.

Any hope of articles relating to strength sports? Should be a busy year. Small interview section with PLers, weightlifters and strongmen FTW.

Parsley

I'm gonna be appearing on TV3's Take Me Out in the next few weeks, with a clean + push press as my talent if anyone wants a laugh :pac:

squod

Parsley wrote: »

clean + push press

and did you pull?

Mellor

Brian? wrote: »

I think you might be going too simple


If I were you I'd do 3 main lifts on each day+ 1 assistance for each.

...

Thanks for the reply.
Simple is what I'm after tbh. Lifting is secondary at the minute. I know my plan is minimal, but a lot if the time I'll be training BJJ or MT the next day and being sore, stiff or less flexible probably slows progress overall. Also why I dedicate so much to warm up, which eats into lifting time.

Next two will prob be;
Squat/DB Press/Split Squat/Landmine (or KBs)
Floor Press/Pull ups/Incline press/Ring Row

Michael 09

Hanley wrote: »

Just tryna beat it into your head

If anyone has article suggestions I'm all ears. Have a few more to write.

I don't care about articles just put me on the cover!!

Oisinjm

Hanley wrote: »

Just tryna beat it into your head

If anyone has article suggestions I'm all ears. Have a few more to write.

You know if theres anywhere within a 10min distance of the wooden bridge clontarf selling it? Stuck in work then straight to training or vice versa for the next 2-3 days then into exams.

Oisín

Zombienosh

any heading to this.?

http://www.sportsandfitnessshow.ie/

Some people here might be interested in doing something at it or promoting gyms/products etc.

nbrady20009

Zombienosh wrote: »

any heading to this.?

http://www.sportsandfitnessshow.ie/

Some people here might be interested in doing something at it or promoting gyms/products etc.

Went to it last year, and bar a bit of fun on a high jump machine at the ironside stand it was ****e.

Gummy Panda

I'm going to try go to Bodypower Expo this year. I'll bring an empty bag and fill it up with lots of samples from all the brands

Zombienosh

nbrady20009 wrote: »

Went to it last year, and bar a bit of fun on a high jump machine at the ironside stand it was ****e.

Well I think last year was its first, so I wouldn't hold that against it. also it is free AFAIK.

Hanley

Will probably head along alright...

Brian?

Stench Blossoms wrote: »

While we're talking about deadlifts.

What's the benefit of having one overhand grip and one underhand grip? And which hand should be over and which under? Stronger, weaker?

It makes the grip easier. Switch hands every so often.

Brian?

Mellor wrote: »

Thanks for the reply.
Simple is what I'm after tbh. Lifting is secondary at the minute. I know my plan is minimal, but a lot if the time I'll be training BJJ or MT the next day and being sore, stiff or less flexible probably slows progress overall. Also why I dedicate so much to warm up, which eats into lifting time.

Next two will prob be;
Squat/DB Press/Split Squat/Landmine (or KBs)
Floor Press/Pull ups/Incline press/Ring Row

I love a bit of simplicity myself. But if I'm lifting 2 days a week I want to maximise that time. 3 big compounds for a start. If you want to forget the accessory stuff, grand.

Inspector Coptoor

Zombienosh wrote: »

any heading to this.?

http://www.sportsandfitnessshow.ie/

Some people here might be interested in doing something at it or promoting gyms/products etc.

I got a free ticket by email yday but I'm going to the 6N game vs Wakes for the weekend

If anyone wants a ticket, send me a pm with your email adress and ill send it to you

Dathai

Benni posted a phase of his own program. Anyone thinking of doing the whole thing?

Gonna be a whole lot of YouTube lifters running it anyway.

Hanley

Dathai wrote: »

Benni posted a phase of his own program. Anyone thinking of doing the whole thing?

Gonna be a whole lot of YouTube lifters running it anyway.

Link?

The Cube is my next training cycle once GVT+Smolov is outta the way. Very excited.

Dathai

Don't have a link ATM (on my phone). But it's on his Facebook page.

I've heard about the cube method, I've seen people peddling it on FB and just assumed it was another lifting program that was more about the hype and making cash off of it rather than providing decent results.

Hanley

Dathai wrote: »

Don't have a link ATM (on my phone). But it's on his Facebook page.

I've heard about the cube method, I've seen people peddling it on FB and just assumed it was another lifting program that was more about the hype and making cash off of it rather than providing decent results.

Nah I read it, it makes sense and it's very similar to how I train anyway, just a bit more structured (so less chance of me fiddling and messing with it, which is a big problem I have)

jugger0

Best site for calorie counting? need to gain a stone

ConorCBS

jugger0 wrote: »

Best site for calorie counting? need to gain a stone

MyFitnessPal.com.

COH

Zombienosh wrote: »

any heading to this.?

http://www.sportsandfitnessshow.ie/

Some people here might be interested in doing something at it or promoting gyms/products etc.

I'm going to head down again. Went last year and it wasn't great but I'm sure it'll be better this year (fingers crossed anyway!)

Hanley wrote: »

Link?

The Cube is my next training cycle once GVT+Smolov is outta the way. Very excited.

I'm going to give it a shot myself if for no other reason other than I Brandon Lilly

Inspector Coptoor

COH wrote: »

I'm going to head down again. Went last year and it wasn't great but I'm sure it'll be better this year (fingers crossed anyway!)



I'm going to give it a shot myself if for no other reason other than I <3 Brandon Lilly

Sounds like an interesting programme.

Would love a copy if any of Ye have one.

ronanc15

Was just reading up on the cube, sounds interesting alright! Watched some of his videos too, some basic realities in his secret to success video. A welcome break from people plugging every single supplement they're sponsored by

Dathai

Found The Cube Method PDF and the doc he sent out to the test candidates. The test candidate doc has some little "extras" that he didn't include in the main PDF.

ronanc15

Dathai wrote: »

Found The Cube Method PDF and the doc he sent out to the test candidates. The test candidate doc has some little "extras" that he didn't include in the main PDF.

Any link for that Dathai?

Dave 101

Dathai wrote: »

Found The Cube Method PDF and the doc he sent out to the test candidates. The test candidate doc has some little "extras" that he didn't include in the main PDF.

Ye any links man?

token

Haha I don't know how I missed this one until now. Steven Segal is the only man with enough skills to take Glassman and his fitness cult empire down.

https://www.youtube.com/watch?v=nv0zQDukxLU