Gym achievements

Freefaller said:
How do you guys push past your plateaus? I tend to just add more weight and keep trying until I can do it - but I'm sure that's not really the best way of doing it. I do have "light" weeks where I concentrate on higher reps (towards 12) with about 4 sets. It feels like a lot less work but the muscle fatigue is noticeable I guess owing to the lactic acid build up. Is it beneficial to do these "light" days or should I keep to heavier days and push myself every other week?
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there are loads of methods, supermaximal loading, negatives, eccentrics w/explosive concentric, forced reps. Basically read up everything you can about powerlifting and focus all that information on the plateau'd muscle/muscle group.

I have already introduced this in my program and it seems to work, also came across a really interesting peice (i think it was on t-nation) about how if you overload a muscle by pushing against an unliftable weight (locked under a bar or something) subsequently you can supposedly lift 5-10% more than your maximum, cant remember the name of the phenominon but its a biological fact.
 
Interesting. I do a lot of that already, negs being one of my favs. I tend to lock myself into a "zone" where I just keep pushing with success. Ok so from what you say it seems that what I'm doing is working - it's just sometimes progress seems slow. I'm my worse critic - even though in the past 6 months I've made massive improvements in both strength and size I still feel weak and small :o
 
Yeah, I read a report a while ago and then suggested (after some experimentation) the same thing here to someone else.
Get in a power rack and set the bar to be in a position to make the weight unmoveable at some point through out the rep, then push/pull hard for a couple of seconds. You will break through that barrier when that bar is gone :D
 
I've never done any max's, I can't at my gym we don't have any high weight machines so the only thing I can do is high rep... so I'll put them on here

25 Lat pull down @105kilo
30 squats @ 205 kilo
13 chest press @ 105Kilo
9 pull ups @125 kilos

also they had a rowing comp going on this month i'm second with 1143metres over 4 mins, i'm losing by 8 metres :(
 
The_morrell said:
30 squats @ 205 kilo
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That is straight up BS. No way can you squat 451lbs 30 times. Half my friends on the football team are guaranteed to be twice your size and they barely get a 600lb squat once. No way can you get a 451lb squat 30 times. That would put your supposed one rep max at well over 800lbs.
 
The_morrell said:
I've never done any max's, I can't at my gym we don't have any high weight machines so the only thing I can do is high rep... so I'll put them on here

25 Lat pull down @105kilo
30 squats @ 205 kilo
13 chest press @ 105Kilo
9 pull ups @125 kilos

also they had a rowing comp going on this month i'm second with 1143metres over 4 mins, i'm losing by 8 metres :(
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Your squats are way out of kilter with your other lifts :confused:

I'm as strong or stronger than you on the others yet you're one of the strongest squatters I've ever seen anywhere??

Or is it a typo and meant to be 105kg?
 
205kilo for 30? no way, the difference between 1 and 30 reps is HUGE i can get out 120kg for 10 which i think is pretty darn good, but i can only get 130 out for like 5 then 140 for a supposed 1 (not tested) to do 200+ for 30 means youd be able to squat the same as many top pro's, i wont say its not true but you better get some pics of those 30in legs up mi-laddo
 
dark_shadow said:
Yesterday I managed to 5.1km on the treadmill (furthest as of yet) and leg pressed 130KG (4X10).

Pretty pleased with that as I'm 198.2lb as of today :)
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i would like to try a leg press and see how i perform these days, you can leg press a lot more than you squat but i havent used a LP machine since i started out over a year ago. Id bet i could double my squat on one
 
I'm fairly convinced I can hit 150KG soon, it's just I didn't want to jump into large weights as I've only started getting back into training and 130 is fairly challenging :)
 
Ultra_Extreme said:
i would like to try a leg press and see how i perform these days, you can leg press a lot more than you squat but i havent used a LP machine since i started out over a year ago. Id bet i could double my squat on one
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Well put it this way mate, I can leg press 270kg for about 5 reps. I reckon with your strength you could too. :) I see you can squat 120kg fairly comfortably, I'm on about 140 for 6 - so I don't think we'd be too far out. I do have big legs though. :)
 
Freefaller said:
Well put it this way mate, I can leg press 270kg for about 5 reps. I reckon with your strength you could too. :) I see you can squat 120kg fairly comfortably, I'm on about 140 for 6 - so I don't think we'd be too far out. I do have big legs though. :)
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Getting back into LP is the hardest part, having your legs move in a set way needs your brain to work differently than to squatting. Once back into doing LP you should be able to press hell of a lot more than squat.
I think last time i was doing both I was able to do near on 3.5x what i could squat!

:D
 
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