The Jimbo Slice memorial thread, feat Nate Dogg - The new Off Topic thread

Reps4jesus

TRS30 wrote: »

General question..........Do people find there can lift less inclined compared to flat bench? If so, roughly how much?

Yeah nearly everyone will lift less on incline than on flat. On the fixed incline benches in flyefit working off a 5 rep max my incline is around 85% of my flat bench. For dumbbells its about the same % while using the first notch of the incline. I would guess most people would be in the 75-85% range

TRS30

Thanks guys. My incline is about 80% of my flat for same number of reps so seems to be inline.

LincolnHawk

Percentages will also vary depending on how you train/ how much attention you give to each lift

Deano7788

Just signed up for my first ever powerlifting competition, the day after a profressional exam and a work Christmas party.

I think I must hate myself:pac:

Deano7788

Deano7788 wrote: »

Just signed up for my first ever powerlifting competition, the day after a profressional exam and a work Christmas party.

I think I must hate myself:pac:

Just make sure to have a day off after it!!

Alf Veedersane

Deano7788 wrote: »

Just signed up for my first ever powerlifting competition, the day after a profressional exam and a work Christmas party.

I think I must hate myself:pac:

Make sure to join in here

https://touch.boards.ie/thread/2057696988/1

Deano7788

Alf Veedersane wrote: »

Make sure to join in here

https://touch.boards.ie/thread/2057696988/1

Definitely, had been following it with interest since it was created. It’s been a goal of mine for a good while to compete at least once but life and work kept on getting in the way. This is just a local one organized by a friend (albeit an Irish team member) so said screw it I’ll do it even if I can just lift the bar once it came up!

Alf Veedersane

Deano7788 wrote: »

Definitely, had been following it with interest since it was created. It’s been a goal of mine for a good while to compete at least once but life and work kept on getting in the way. This is just a local one organized by a friend (albeit an Irish team member) so said screw it I’ll do it even if I can just lift the bar once it came up!

You'll enjoy it. It's addictive. And great to have something to train towards rather than just testing

Alf Veedersane

How to nearly kill yer oul lad

https://www.instagram.com/p/Ba9bFJbABur/

shakedown

I have a pair of UK size 10 red/black Adipowers for sale if anyone is interested. Perfect condition - only worn 5 times.

They're these ones:
https://www.rogueapo.com/adidas-adip...-gray-metallic

TRS30

Thinking of changing up the routine. Been doing a 2 day split of legs/check and arm/back for the last few months.
Was thinking of going to;

•  1 day bench
•  1 day squat
•  1 day DL
•  1 day dips/BB rows/chin-ups.

Never done only one day a week per body part. So should I just do the one exercise with lots of volume or do an assistance exercise as well? What kind of volume I should be looking at?
Goal is just to add strength across the three lifts till the end of the year and then decide what I want to try and achieve for next year.
42yo, M, 6' 1", 80kg, work out at home, 45 mins per session.

Alf Veedersane

TRS30 wrote: »

Thinking of changing up the routine. Been doing a 2 day split of legs/check and arm/back for the last few months.
Was thinking of going to;

• 1 day bench
• 1 day squat
• 1 day DL
• 1 day dips/BB rows/chin-ups.

Never done only one day a week per body part. So should I just do the one exercise with lots of volume or do an assistance exercise as well? What kind of volume I should be looking at?
Goal is just to add strength across the three lifts till the end of the year and then decide what I want to try and achieve for next year.
42yo, M, 6' 1", 80kg, work out at home, 45 mins per session.

You could look at something like this, which Ha**ey posted once upon a time.

Each session is based around the main lift and everything else complements that. I'd include the dips/rows/chin ups on the appropriate days rather than give them a day

Speaking purely personally if i am in any way dubious about going to the gym, i will definitely never go for an accessory only day.
Would say include them in small batches with lift days

Brian?

TRS30 wrote: »

Thinking of changing up the routine. Been doing a 2 day split of legs/check and arm/back for the last few months.
Was thinking of going to;

•  1 day bench
•  1 day squat
•  1 day DL
•  1 day dips/BB rows/chin-ups.

Never done only one day a week per body part. So should I just do the one exercise with lots of volume or do an assistance exercise as well? What kind of volume I should be looking at?
Goal is just to add strength across the three lifts till the end of the year and then decide what I want to try and achieve for next year.
42yo, M, 6' 1", 80kg, work out at home, 45 mins per session.

What you’ve outlined isn’t really a day per body part, which is a good thing.

The above could work, but it’s really dependent on accessory selection and rep ranges.

TRS30

Thanks gents.
Brian- you're right, I meant a one lift per week not body part.

Any thoughts on the below? Any suggestions for the ones I'm missing?

A) Main Lift- bench
Something hard like the main lift 5x8- Incline bench
C) Something else hard like the main lift 5x8- close grip bench
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12- Inclined DB flys
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12 - Dips

A) Main Lift-  DL
Something hard like the main lift 5x8- BB Row
C) Something else hard like the main lift 5x8- ?
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12- chin ups
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12- ?

A) Main Lift- Squat
Something hard like the main lift 5x8- front squat
C) Something else hard like the main lift 5x8- ?
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12- ?
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12- ?

Alf Veedersane

TRS30 wrote: »

Thanks gents.
Brian- you're right, I meant a one lift per week not body part.

Any thoughts on the below? Any suggestions for the ones I'm missing?

A) Main Lift- bench
Something hard like the main lift 5x8- Incline bench
C) Something else hard like the main lift 5x8- close grip bench
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12- Inclined DB flys
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12 - Dips (I'd be more inclined to have this as a B/C and have something like skullchushers here)

A) Main Lift- DL
Something hard like the main lift 5x8- BB Row
C) Something else hard like the main lift 5x8- RDL
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12- chin ups
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12- Hamstring curls

A) Main Lift- Squat
Something hard like the main lift 5x8- front squat
C) Something else hard like the main lift 5x8- Split squats
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12- Leg press
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12- Lunges

The suggestions are in red. Different people will pick different accessories based on what they need to address but there's something to think about

TRS30

Alf Veedersane wrote: »

TRS30 wrote: »

Thanks gents.
Brian- you're right, I meant a one lift per week not body part.

Any thoughts on the below? Any suggestions for the ones I'm missing?

A) Main Lift- bench
Something hard like the main lift 5x8- Incline bench
C) Something else hard like the main lift 5x8- close grip bench
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12- Inclined DB flys
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12 - Dips (I'd be more inclined to have this as a B/C and have something like skullchushers here)

A) Main Lift-  DL
Something hard like the main lift 5x8- BB Row
C) Something else hard like the main lift 5x8- RDL
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12- chin ups
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12- Hamstring curls

A) Main Lift- Squat
Something hard like the main lift 5x8- front squat
C) Something else hard like the main lift 5x8- Split squats
D) Something bodybuilder-y that hits the same muslces as the main lift 4x12- Leg press
E) Something else bodybuilder-y that hits the same muscles as the main lift 4x12- Lunges

The suggestions are in red. Different people will pick different accessories based on what they need to address but there's something to think about

Thanks Alf.
I work out at home so cant do hamstring curls or leg press. Any other suggestions?

Forward lunges AND reverse lunges

IvoryTower

Step up?

Alf Veedersane

TRS30 wrote: »

Thanks Alf.
I work out at home so cant do hamstring curls or leg press. Any other suggestions?

Ah. Didn't see where you'd said that.

If you have a bench, you can do hamstring curls with a dumbbell.

Otherwise, what bluewolf and Ivory Tower said.

Also, tempo squats if you hate yourself.

TRS30

Thanks again lads.

How this look;

Work out A
Deadlift
Barbell Rows
Romian Deadlift
Chip Ups
Dumbbell Hamstring curls

Work out B
Bench
Inclined Bench
Weighted Dips
Inclinded Dumbbell Flys
Skullcrushers

Work out C
Squat
Front Squat
Split Squats
Dumbbell step ups
Lunges


Current 1RM max is;
100kg- bench
110kg- Squat (haven't squatted in 6 months)
160kg- DL (based on calculator as can only fit 135kg on bar)

So for week 1 I'm going to start with 5x8 at;
Bench- 70kg
Squat- 80kg
DL- 115kg

Two questions
should I do any warm up sets before the first main lift?
Does the weight on the other lifts increase during the 6 weeks?

ye always warm up sets
accessory weights are harder to progress. do increase if you can but dont be sad if you cant

TRS30

Just realised I have to get through 216 reps week 1 not including warm up sets

Brian?

TRS30 wrote: »

Just realised I have to get through 216 reps week 1 not including warm up sets

How many days a week are you training?

Brian?

TRS30 wrote: »

Thanks again lads.

How this look;

Work out A
Deadlift
Barbell Rows
Romian Deadlift
Chip Ups
Dumbbell Hamstring curls

Work out B
Bench
Inclined Bench
Weighted Dips
Inclinded Dumbbell Flys
Skullcrushers

Work out C
Squat
Front Squat
Split Squats
Dumbbell step ups
Lunges


Current 1RM max is;
100kg- bench
110kg- Squat (haven't squatted in 6 months)
160kg- DL (based on calculator as can only fit 135kg on bar)

So for week 1 I'm going to start with 5x8 at;
Bench- 70kg
Squat- 80kg
DL- 115kg

Two questions
should I do any warm up sets before the first main lift?
Does the weight on the other lifts increase during the 6 weeks?

My only critique: you’ve a lot a of bilateral accessories in there. You could reinforce an imbalances, if there are any.

I’d consider swapping out inclined pressing for DB incline and dips for overhead pressing.

The lower body stuff seems more balanced.

TRS30

Brian? wrote: »

TRS30 wrote: »

Just realised I have to get through 216 reps week 1 not including warm up sets

How many days a week are you training?

Am doing 4 at the minute so will be dropping to 3 once I start this programme.

TRS30

Brian? wrote: »

TRS30 wrote: »

Thanks again lads.

How this look;

Work out A
Deadlift
Barbell Rows
Romian Deadlift
Chip Ups
Dumbbell Hamstring curls

Work out B
Bench
Inclined Bench
Weighted Dips
Inclinded Dumbbell Flys
Skullcrushers

Work out C
Squat
Front Squat
Split Squats
Dumbbell step ups
Lunges


Current 1RM max is;
100kg- bench
110kg- Squat (haven't squatted in 6 months)
160kg- DL (based on calculator as can only fit 135kg on bar)

So for week 1 I'm going to start with 5x8 at;
Bench- 70kg
Squat- 80kg
DL- 115kg

Two questions
should I do any warm up sets before the first main lift?
Does the weight on the other lifts increase during the 6 weeks?

My only critique: you’ve a lot a of bilateral accessories in there. You could reinforce an imbalances, if there are any.

I’d consider swapping out inclined pressing for DB incline and dips for overhead pressing.

The lower body stuff seems more balanced.

Thanks. I only have one set of DB at home which are 17.5kg hence doing inclined bench is easier. I had though about the OHP so might swap that for dips and do the dips on a down day with planks and stretching.

TRS30

TRS30 wrote: »

Just realised I have to get through 216 reps week 1 not including warm up sets

Did the bench work out last night and got through the whole workout in just about an hour. That included two warm up sets of 8 reps so 232 reps in total. Did the assistance/bodybuilder ones with little rest between sets.

Alf Veedersane

TRS30 wrote: »

Did the bench work out last night and got through the whole workout in just about an hour. That included two warm up sets of 8 reps so 232 reps in total. Did the assistance/bodybuilder ones with little rest between sets.

The D/E sometimes lend themselves to being supersets as well.

If you're short on time, just make sure to give yourself enough time to do A-C and if needs be, drop the D/E rather than trying to rush through A-C and get some of D/E done.

TRS30

Alf Veedersane wrote: »

TRS30 wrote: »

Did the bench work out last night and got through the whole workout in just about an hour. That included two warm up sets of 8 reps so 232 reps in total. Did the assistance/bodybuilder ones with little rest between sets.

The D/E sometimes lend themselves to being supersets as well.

If you're short on time, just make sure to give yourself enough time to do A-C and if needs be, drop the D/E rather than trying to rush through A-C and get some of D/E done.

Yep, did all the main lift with suitable rest time so did feel the final two were rushed a bit however as there are more bodybuilder type exercises is probably no bad thing.