Lifting noob gets strong

Original post by Reps4Jesus

22/5/14

DB Shoulder press - 17.5kg (4x8) PB
Lat Pulldown - 60kg (5x5) PB
CGBP (paused) - 42.5kg (3x8) I think
Curls - 10kg (9,9,7)
Side raises - 7.5kg (3x8)
Rear delt flyes

Annoying that I have to clean the barbell for CGBP, much prefer using a bar to dumbbells though!

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You don't have a bench station?

You could always try dips if you want a tricep dominant exercise which isn't a complete isolation,

Reply 122

OP

Original post by illusionz

You don't have a bench station?

You could always try dips if you want a tricep dominant exercise which isn't a complete isolation,

No I don't sadly

Can't do dips due to elbow problems

Usually I get someone to lift the barbell up for me when I'm lying down but there was no-one in the gym today

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Reply 123

Original post by Reps4Jesus

No I don't sadly

Can't do dips due to elbow problems

Usually I get someone to lift the barbell up for me when I'm lying down but there was no-one in the gym today

Posted from TSR Mobile

Ah fair enough. Guess you're making the most of an unideal situation.

Also I was reading a page back, re bulgarian split squats, start on a lower weight while you get your balance sorted. I really like them, really hit the quads and glutes and I don't have any of the issues I had with smith squats. They key is finding the right distance from the bench and ensuring you go down not forwards. As with squats your knee shouldn't stick over your toes.

(edited 9 years ago)

Reply 124

silent ninja

19

I did Bulgarian split squats on my progression toward pistol squats. I haven't done them in a year or so. Nice exercise though. Lunges hurt my knees but these don't. Good fun when you can do them like a boss and they look deceptively easy; this guy at gym tried them and had a wtf look on his face when he couldnt lol

Sent from my HTC One

Reply 125

OP

I'll definitely give them another go

Cheers guys

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Also, why 9,9,7?

OP

Original post by tehforum

Also, why 9,9,7?

Couldn't get the 8th rep? Lol

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Reply 128

tehforum

Original post by Reps4Jesus

Couldn't get the 8th rep? Lol

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So do 8,8,8 instead

Reply 129

Original post by tehforum

So do 8,8,8 instead

That logic doesn't work. You don't know whether you'll get the last reps of the last set before you get there. Besides there is no reason to do 3x8 over 9,9,7.

Reply 130

OP

Original post by tehforum

So do 8,8,8 instead

But I've don't 8,8,8 before

9,9,7 is more reps ie more time under tension ie more hypertrophy dude :P

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Reply 131

tehforum

Original post by illusionz

That logic doesn't work. You don't know whether you'll get the last reps of the last set before you get there. Besides there is no reason to do 3x8 over 9,9,7.

Granted 9,9,7 has one more rep, but the struggle for the 9th rep in the first two sets should enable him to get the 8th rep on the 3rd set.

Reply 132

Original post by tehforum

Granted 9,9,7 has one more rep, but the struggle for the 9th rep in the first two sets should enable him to get the 8th rep on the 3rd set.

That's still no reason to do 3x8 instead.

Reply 133

tehforum

Original post by illusionz

That's still no reason to do 3x8 instead.

He could up the weight at a faster rate?

Reply 134

Original post by tehforum

He could up the weight at a faster rate?

You and I both know that increasing weight on DB curls is a damn slow process and increasing reps is the better way to progress from session to session.

Reply 135

OP

Original post by tehforum

He could up the weight at a faster rate?

I've done 3x8 before but can't do many reps with the 12.5kg DBs so I go for rep progression with the 10s instead

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In to watch :tongue:

Original post by illusionz

You and I both know that increasing weight on DB curls is a damn slow process and increasing reps is the better way to progress from session to session.

This
Once I get 9's or into double figures for 3 sets, I move up next session to the weight above, get what I can for 2-3 sets then go back to the weight below and get a few for a sets if I have time/ can be bothered as curlz are boring.

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Reply 138

gstarman

been following this thread, thought i'd tell you how im doing now.

My 1 rep maxes
Barbell bench 90kg
deadlift 130kg
squat 110kg
DB incline 36kg

normally do 3x8 EZ bar curls
skull crushers 40kg 3x10
3x10 back shrugs 90kg

im 17 weigh about 77kg

Reply 139