Musefan's Training Log

**Tomskiii** · 01-06-2009 12:41 AM

Strong lifts! Lots of working sets! Whats that you do, 5x3?

**musefan** · 01-06-2009 12:54 AM

Thanks dude

I normally do 3sets of 8 but I got stuck in a rut. I wanted to get stronger so on all my compound lifts,I switched from my normal 3sets of 8reps to doing : 1-1-1-1-1 and 3-3-3-3-3 and 5-5-5-5-5 and then finally a 1 rep max session to get my compound lifts. This took 4 weeks, training 3 times a week.

That increased all lifts so now I can lift heavier for my hypertrophy training i.e. 3x8, in theory lol I am still doing low rep sets to improve my strength on some lifts at the moment. My routine is a bit of a mix of everything, I just pick up bits from here and there lol

**Tomskiii** · 01-06-2009 10:20 AM

Oh ok, yeah that makes sense so you increased your 1rm, 5rm and 3rm so you could do more for your 3x8. Your lifts are great for 75kg bw, i'm gonna have to lose some weight to catch up!

**dope540** · 01-06-2009 10:35 AM

do your bench off pins.

set up the power rack in the corner of hte room and have the safeties so that when the bar is resting on them, it just brushes your chest and you have to crawl under it, between that and the bench. start each rep from a standstill.

**musefan** · 01-06-2009 11:04 AM

Quote

Originally Posted by Tomskiii

Oh ok, yeah that makes sense so you increased your 1rm, 5rm and 3rm so you could do more for your 3x8. Your lifts are great for 75kg bw, i'm gonna have to lose some weight to catch up!

Cheers man!! I hope it works I just thought it theory it should work, we shall see!!

Quote

Originally Posted by dope540

do your bench off pins.

set up the power rack in the corner of hte room and have the safeties so that when the bar is resting on them, it just brushes your chest and you have to crawl under it, between that and the bench. start each rep from a standstill.

I would but I normally train with 2 mates and they might as well spot me, I have been stuck 2 times under the barbell so far. its a good job help was near by at both times haha

**dope540** · 01-06-2009 11:08 AM

lol, grind them bad boys out. thats where the true test is. gotta move hte bar or spend the night in the gym.

**suj** · 01-06-2009 11:11 AM

yeah musefan, grind that shizzle out lol, if i had a crap b'ball game i would make myself get 100 3-pointers in before i go home lol (na don't go to that extent lol) na sometimes certain factors can stop you getting all your lifts, i try and grind them out, i know my limit though!

**dope540** · 01-06-2009 11:17 AM

you gotta break that limit if theres the chance of getting choked out by the bar/ cpr done by the bar.

**musefan** · 01-06-2009 11:24 AM

Quote

Originally Posted by dope540

lol, grind them bad boys out. thats where the true test is. gotta move hte bar or spend the night in the gym.

Quote

Originally Posted by suj

yeah musefan, grind that shizzle out lol, if i had a crap b'ball game i would make myself get 100 3-pointers in before i go home lol (na don't go to that extent lol) na sometimes certain factors can stop you getting all your lifts, i try and grind them out, i know my limit though!

When I write I am off to try my new 1 rep max of 140kg and I don't come on here for a few weeks, just assume the worse. Death by bench press

Its been great meeting you guys. Dope when I don't come back please close my thread loooool oj

When I use a spot I get them to make me struggle for the last 1-2 reps so they are there to make sure I don't get stuck lol I fear my 95kg for 8 today is too ambitious and is on the verge of ego lifting. I will make sure my spot has taking some creatine to spot me

**dope540** · 01-06-2009 11:26 AM

lolol, good way to spot though. hands off unless the bar is moving backwards. hands stay off even if there is no movement. always try and do most of the work before spot jumps in.