Some max lifts, pre new training program.

[TKD_Andy]

ok so for my friends uni course he has to design a workout plan for someone else, and someone else has to do a program for his. For his plan, he got a 26 year old mature student who pretty much lives in a gym.

He said aswell that I can follow the program that my friend is, as we are similar height and weight. So today, i did some max lifts as a starting reference point to see how much i can improve.

Full ATG squat: 130kg (8 rep max)
Clean from hang (bar cannot touch down): 70kg (8 rep max)
Deadlift: 150kg (1 rep max)
Tricep pulldown: 48kg (8 rep max)
Shoulder press: 60kg (8 rep max)

Im looking to increase them all by at least 10%

Ill try and post the training program if i can, get the proper academic paper uploaded or something.

[mr popular]

What the fuck is a tricep pulldown?

Anyway, if you double those lifts (for reps) and eat your way up 20kg heavier you would probably look impressively muscular. Good luck.

[TKD_Andy]

What the fuck is a tricep pulldown?
.

standing with a cable machine in front of you, with a the U rope hanging down from the top.

Pulling it down and past your hips using your triceps.

:good:

[anfeyd]

No one cares about how much you can tricep pulldown, for the record. No one wants to know why you're doing eight hang cleans, let alone what your notation for not letting the bar hitting the ground means.


Good luck.


Actually in the past you said you did high rep clean and jerks for some reason. Why?

[TKD_Andy]

Actually in the past you said you did high rep clean and jerks for some reason. Why?

i used them as a warmup with a lighter weight before sessions.

[shengoikee]

g'luck andy :good:

i'll be attempting to keep up with squats/deadlifts/power cleans/snatches etc!

[chicanerous]

How the hell do you take 130 ATG for eight, but can only pull 150 once? You do realize that ATG means "ass to the grass," right?

[shengoikee]

he does it for lolz

[Scott]

Yeah the squat 8rm vs deadlift 1rm didn't make much sense thar

[TKD_Andy]

How the hell do you take 130 ATG for eight, but can only pull 150 once? You do realize that ATG means "ass to the grass," right?

because my grip SUCKS! And im relatively new to deadlift, but not to squats.

Im doing sub 90' squats...

[anfeyd]

How the hell do you take 130 ATG for eight, but can only pull 150 once? You do realize that ATG means "ass to the grass," right?

I thought ATG meant 'at the gym?'

[mr popular]

first of all, the triceps do not pull.

secondly, do you have any goals whatsoever?

Third, is this progress from a previous point in time?

[TKD_Andy]

first of all, the triceps do not pull.

its just the name of the exercise... dont blame me for that!

secondly, do you have any goals whatsoever?

Yes, to increase each of the exercises in weight by 10% and increase reps on the current numbers.

Third, is this progress from a previous point in time?

yes, these are improvements from when i started lifting.

[compleks]

I thought ATG meant 'at the gym?'

Haha.


Anyway, good luck, Andy.

What course is your friend doing?
Make sure you post up the routine if you get the chance.

[TKD_Andy]

i will man. I dont think ill post all of it though, if it even looks like he got it off the net becuase its posted on here and he'll be done.

ill post what i can :good:

[mr popular]

It is called a tricep pressdown, tricep pushdown, or cable pressdown.

why do you want to increase the weight by a percentage, and why only 10%?

Personally I would rather try to increase my weights by over 100% over the long term. haha

[TKD_Andy]

It is called a tricep pressdown, tricep pushdown, or cable pressdown.

why do you want to increase the weight by a percentage, and why only 10%?

Personally I would rather try to increase my weights by over 100% over the long term. haha

yeah, i'd love to increase them by 100%, but this is a 12 week training program, the max lifts today will be included in the work the guy is doing. He still hasnt finalised it, today was one of the last steps. He told me i should be able to increase it by at least 10%, hence the percentage i used.

as for the tricep exercise, im just quoting whats written on the machine.

[mr popular]

The problem with the whole "10%" thing, is that not all your lifts are the same load. In 12 weeks you could probably add around 15kg to your bigger lifts if you trained with a decent amoutn of intensity. Does that directly translate into 10%? No, probably not, though I didn't do the math.

I just find the idea to be stupid.

[TKD_Andy]

The problem with the whole "10%" thing, is that not all your lifts are the same load. In 12 weeks you could probably add around 15kg to your bigger lifts if you trained with a decent amoutn of intensity. Does that directly translate into 10%? No, probably not, though I didn't do the math.

I just find the idea to be stupid.

brian chill out man, im literally posting to say that im having a training program written by this guy who's saying that hes going to increase the lifts i mentioned, at least wait to see what happens before picking at it :good:

[receive]

mr popular, you're being a spaz in this thread.

[TKD_Andy]

no, brian is right to question it, he was just a little hasty

[Steve]

first of all, the triceps do not pull.

All muscles pull, ha ha.

[shengoikee]

exactly

[mr popular]

Yes, Steve, we know that. But the action of the triceps is to press.

Let us know what your progress is with the program, TKD Andy.

[anfeyd]

Yes, Steve, we know that. But the action of the triceps is to press.

Let us know what your progress is with the program, TKD Andy.

Actually, it is forearm extension.

[TKD_Andy]

Yes, Steve, we know that. But the action of the triceps is to press.

Let us know what your progress is with the program, TKD Andy.

i think its simply called a 'pull' becuase the weight is above you and you are moving it to below you. If you were starting with the weight at hip level and moving it down, then it would be a 'pure' pressing motion.

I think its just a general thing, you cant push something down if its physically above you, you have to pull it down.

But hey, thats just my opinion.

[The_Mayor]

Are you talking about this:

http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html

[Phil D]

no he means rope pushdowns

[compleks]

Wow, who really cares what it's called.

[TKD_Andy]

Are you talking about this:

http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html

yes, just done with a rope.

I can do pretty much the same weight with a bar though.