K-Dawg's Strength training

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Re: K-Dawg's Strength training

Postby Karlos on Thu Oct 14, 2010 8:29 pm

Yeah suppose it's not DOMs, more you can feel it slightly if you tense it hard!

Days of DOMs are long gone :(

Haven't done sprint work in over a month and no prowler (lurker) work in maybe 5 months! Ordered a sled which we will beable to use on the track, so it will be good to mix up resisted and unresisted sprint work in the same session.
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Re: K-Dawg's Strength training

Postby Alex on Thu Oct 14, 2010 8:47 pm

Yeah, I can't remember the last time I had DOMs.

Wouldn't mind having access to either to be honest as the benefits that can be had are pretty obvious.
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Re: K-Dawg's Strength training

Postby Karlos on Fri Oct 15, 2010 10:02 pm

Session 3

warmup, foam roll, stretch, activation

Hang power snatch

bar x 3
30 x 3
40 x 3 x 3
->OH squat 40 x 3 x 2

Just some light technique/activation.

Dynamic RDLs

50 x 3
60 x 3
70 x 3
80 x 3
90 x 3 - starting to slow slightly
102.5 x 3 - too slow

Need to stay lighter on these, leave my ego at the door, so to speak.

Deadlifts

120 x 3
140 x 3
belt on
160 x 3
180 x 3
190 x 1
200 x 1
210 x 1
215 x 2
222.5 x 2

+2.5kg, but last rep was harder than it should have been, i blame this on going too heavy on the RDLs, if theyre not staying super powerful, they are eating into my deadlifts.

A1.CG Floor press

50 x 5
70 x 3
80 x 3
90 x 3
95 x 3
70 x 10

really poor, elbow hurting now too, might swap these out and rearrange my pushing exercises.

A2. Pullups (strict)

bw x 5
+5 x 3
+10 x 3
+15 x 3
+20 x 3

+2.5kg, pretty good.

Bicep curls

40 x 8

w00t :D

Decent session, few negatives, but positive on the whole.
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Re: K-Dawg's Strength training

Postby Alex on Fri Oct 15, 2010 10:06 pm

I'd suggest using DB's for Floor Press as hammer grip is easier on wrists and elbows but I'm guessing you don't have the luxury of enough DB's at the home gym.
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Re: K-Dawg's Strength training

Postby Coop_de_Ville on Fri Oct 15, 2010 10:12 pm

Great sesho!

Dynamic RDLs




Dead lift
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Re: K-Dawg's Strength training

Postby Karlos on Fri Oct 15, 2010 10:17 pm

Ive got adjustable DBs, so that is a very good option. I do also miss my ring pushups, but they're only really suitable to high rep work so it kinda limits my options. I'll have to think on it.

-Form did look quite dodgy on the second rep, hips shot up too soon.
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Re: K-Dawg's Strength training

Postby Karlos on Mon Oct 18, 2010 4:04 pm

Session 1

Warmup, foam roll, stretch & activate

Hang power snatch

bar x 5
30 x 5
40 x 5
50 x 5
55 x 5
60 x 5 - +2reps on last week
40 x 3 -> OH squat x 3
45 x 3 -> OH squat x 3

Easay!

Box squat (below parallel)

50 x 8
80 x 8
100 x 8
110 x 8
Belt on
120 x 8
130 x 8



Brutal, very useful for training power maintainability (real word? lol)

Hammer chinups

bw x 8
+2.5 x 8
+5 x 8
+7.5 x 8

Lactic burn

Military press

bar x 8
30 x 8
40 x 5
50 x 5
60 x 5
62.5 x 5
65 x 5

Not too bad.

External rotations

Nice session, progress in most places.
Last edited by Karlos on Tue Oct 19, 2010 2:00 pm, edited 1 time in total.
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Re: K-Dawg's Strength training

Postby Robbo on Mon Oct 18, 2010 8:23 pm

Bow squats looked very good mate. Very fast.
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Re: K-Dawg's Strength training

Postby Karlos on Mon Oct 18, 2010 8:31 pm

Cheers mate, i think i'm pretty much an all or nothing lifter, lifts go fast or not at all. :)
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Re: K-Dawg's Strength training

Postby Coop_de_Ville on Tue Oct 19, 2010 9:38 am

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Re: K-Dawg's Strength training

Postby Karlos on Wed Oct 20, 2010 2:28 pm

Session 2

warmup, foam roll, stretch,mobility, activate

Dynamic RDLs

50 x 5
60 x 3
70 x 3
80 x 3
90 x 3
95 x 3
95 x 5 - slowed slightly on 5th rep.
90 x 5

Pretty solid performance on these, took a while to get into cause bar was ice cold and unpleasant to hold. Rhyme unintentional.

Weighted Sky humps(back on step)

100 x 5
110 x 5
120 x 5
130 x 5
140 x 5
150 x 6
160 x 6

Swapped these in for single leg work. Been doing reverse lunges for a while now and they've served me well, but now i'm bringing back sprints and sled work I'm going to hammer the glutes with these for abit.

A1.Jump incline pushups

bw x 10
+5 x 10 x 3

A2. BB rows (strict)

30 x 8
50 x 5
60 x 5
70 x 5
75 x 5

A3. Weighted Hops

+17.5 x 30 x 3

Rhomboid & External rotator cuff work

Nice session, been low carb for 3 days so was quite tough, but once i got going it was fine.
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Re: K-Dawg's Strength training

Postby Coop_de_Ville on Wed Oct 20, 2010 2:31 pm

lol dem lyrics would make lupe jelous!

Nice session, its interesting how you are using the glute bridges as a main exercise! They are such a good exercise that there is no reason why they shouldn't be given full attention like that.
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Re: K-Dawg's Strength training

Postby Alex on Wed Oct 20, 2010 7:13 pm

As already said Glute Bridge is a great movement and can get really explosive with it so no reason why it can't be a main movement.
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Re: K-Dawg's Strength training

Postby Karlos on Sat Oct 23, 2010 3:18 pm

Session 3

Dynamic warmup

Clean Pulls

50 x 5
70 x 3
80 x 3
90x 3
100 x 3
110 x 3
120 x 3
125 x 3
130 x 3

+2.5kg, pretty good.

A1.Box squats

50 x 5
100 x 3
110 x 3
120 x 3
130 x 3
140 x 3
150 x 3
155 x 3

Kept switching between with and without ironworks. I'll beable to shift more weight without ironworks due to reduced ROM and potentially great recruitment of posterior chain. However ironworks increases ROM. Still not sure what to stick with.

B2.Hammer chins

bw x 3
+5 x 3
+7.5 x 3
+10 x 3
+15 x 3
+20 x 3

+2.5kg on last week.

Pushpress

50 x 5
60 x 3
70 x 3
75 x 3
80 x 3
85 x 3

+5kg - 2 reps on two weeks ago.

Standing ab rolls

negatives x 5

L-sits

3 sets

Few things pissing me off in my gym now. Platform has developed into a slight hill which is making the weights roll around and need a new barbell. Both bars are now bent and they're generally horrible for any olympic work which require a catch.

I will sort the platform out soon, but getting hold of a good bar for a decent price is proving more of a challenge.
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Re: K-Dawg's Strength training

Postby Alex on Sat Oct 23, 2010 6:51 pm

If you're hitting Squats at parallel or just below then go without ironworks for a while and see how things develop. Can always switch back again in 4-6 weeks and cycle.

Personally I'm going to go a touch higher with mine for a little while as I'll be squatting too.
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Re: K-Dawg's Strength training

Postby Karlos on Wed Oct 27, 2010 2:21 pm

Yeah, decided to do box squats without iron works, at just below parallel and normal squats with ironworks at around parallel.

Session 2

dynamic warmup & mobility

dynamic RDLs

30 x 5
50 x 5
60 x 5
70 x 5
80 x 5
85 x 5
92.5 x 5

DE RDL 92.5 x 5



Glute bridge (shoulders on step)

50 x 8
100 x 6
120 x 8
140 x 8
150 x 8

Sky Hump 150 x 8



I feel these are more suited to slightly higher reps. Loved them.

A1. BB row (super strict)

40 x 8
50 x 8
60 x 8
65 x 8 x 2

A2. Incline pressups on paralettes

bw x 8
+5 x 8
+10 x 8 x 2
Bw x 8 x 2 (jump pushups)

Lots of rotator cuff, rhomboid and shoulder health work

Good session, Im convinced whenever I have liver before a session i feel great! :)
Last edited by Karlos on Wed Oct 27, 2010 2:43 pm, edited 1 time in total.
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Re: K-Dawg's Strength training

Postby Coop_de_Ville on Wed Oct 27, 2010 2:36 pm

Nice looking session, really good posterior chain emphasis!
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Re: K-Dawg's Strength training

Postby Karlos on Wed Oct 27, 2010 2:49 pm

You bet! 8-)
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Re: K-Dawg's Strength training

Postby Alex on Wed Oct 27, 2010 6:07 pm

Your RDL's always look really fluid. Are you using lower back initially though to start off?
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Re: K-Dawg's Strength training

Postby Karlos on Wed Oct 27, 2010 6:23 pm

Hmm, I'm not sure, it doesn't feel as though I am. I'll focus on initiating with the hips next time, see if it feels any different.
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Re: K-Dawg's Strength training

Postby Alex on Wed Oct 27, 2010 6:51 pm

My lower back would always feel like it's coming into play but then you do put a fair bit of bend in at the knee.
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Re: K-Dawg's Strength training

Postby Alex on Sat Oct 30, 2010 12:08 am

Karlos wrote:Good session, Im convinced whenever I have liver before a session i feel great! :)


Could be the abundance of Vit B in Liver.
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Re: K-Dawg's Strength training

Postby Karlos on Sat Oct 30, 2010 10:12 am

I reckon so Alex.

Session 3

Dynamic warmup

Hang power snatch

30 x 5
40 x 5
50 x 5

->OH squat

50 x 3

Clean Pulls

60 x 5
80 x 3
90 x 3
100 x 3
105 x 3
110 x 3
120 x 3
125 x 3

Wanted to get 32.5 x 3, but seemed to lose power quickly, better to leave it a bit short than turn clean pulls into deadlifts with a shrug.

Pushpress

40 x 5
50 x 5
60 x 3
70 x 3
80 x 3
87.5 x 3

+2.5kg on last session.

Box squats (just below parallel)

50 x 5
80 x 3
100 x 3
120 x 3
140 x 3
150 x 2
belt on
155 x 3
160 x 3

definitely at least another 10kg in the tank.

A1.Hammer chins

bw x 5
+5 x 5
+10 x 3
+15 x 3
+20 x 3
+21.25 x 3

+1.25 on last time.

Renegade rows

5 x 10
7.5 x 10
10 x 10

Good session, can't complain.
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Re: K-Dawg's Strength training

Postby Gym-pig on Mon Nov 01, 2010 7:46 pm

Love the vids pal !

That one where you have your shoulders on a bench and the BB on your groin looks so wrong !!

I am concerned that your hair is developing a LEGO type quality and that you should now be sponsored by MP :D
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Re: K-Dawg's Strength training

Postby Karlos on Mon Nov 01, 2010 9:13 pm

Gym-pig wrote:Love the vids pal !

That one where you have your shoulders on a bench and the BB on your groin looks so wrong !!

I am concerned that your hair is developing a LEGO type quality and that you should now be sponsored by MP :D


Cheers GP. Glute bridges are a dodgy looking exercise, that's one of the benefits of having your own gym i suppose, you can do whatever the fook you want.

Oh no :shock: That's it, barbers first thing tomorrow.
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