super_si

Someones just reminded me Front squats help powercleaning. Because in effect once youve shrugged the bar up to the chest. Your body needs to drop below the bar to catch the weight on the shoulders

SPEN555

Si,

Sissy sqauts are where you are in a standing position but rather than sqaut you do more of like a movement you see when people do limbo dancing. At the finsh position you will be on your toes with for knees nearly touching the floor. Your body running at the lowest angle possible (to stretch the qauds) are in a straight line, i.e. you upper thighs and torso are straight.

This is quite difficult to do and often easier by using one hand to steady yourself by holding a stationery object. You can also do this with weight by holding a plate to your chest.

I find this very effective for stretching the qauds or supersetting with leg extensions.

Anyone feel free to correct me if I am wrong with sissy sqauts but this is what I have always known them as.

Also, if anyone can explain how you do them better as it is difficult to explain in words.

Damian.

super_si

Sounds pretty weird.

Is it anything like Good Mornings? They sound like the opposite way though

Si

SPEN555

Si,

That workout you detail on the WSM guy, are you saying he works up to 280kg sqauts then do a few other exercises and finishes off with front sqauts up to 250kg?

If so, that is a pi$$ easy workout for him to be able to do all that and still nearly manage his top weights at the end of it?

Or do roids allow you to maintain your poundage throughout?

Damian.

ChrisB

How do you guys do the leg extensions?

My gym has one of these.

super_si

This is it i think.


Powerlifter
Senior Member

Posts: 3051
Joined: Jan 2003
Mon February 24, 2003 3:09 PM



Mariusz Pudzianowski began lifting weights at age 11 to assist him in Karate where he holds a 4th dan (4 grades better than black belt) he was the Polish Junior Weightlifting Champion for 4 years from the age of 16 to 20 and managed to Clean and Jerk 205kg at 16 years of age! He was also a top amatuer boxer from the age of 14 until he was 22 and was training for the Olympic squad in Boxing and Weightlifting for Sydney but pulled out late on because he had been offered to do the World's Strongest Man in Sun City and decided to go there and see what he could do. 'Pudge' started taking part in Strongman contests in 1999 and made rapid progress, he and Jaryslav Dymek (former junior international Javelin throwing champion) represented Poland in the World Team Championships and came second but caught many peoples eye as the outstanding team, so strong pound for pound.. Mariusz put in some outstanding displays in the early days, mainly in holding events like Conan Circle and overhead lifts but was also seemingly quicker than the rest and never seemed to tire in any of the other events. Always in contention for loading and medleys, also quite a fairly strong Deadlifter and Truck Puller, renowned for enjoying himself while competing and possesing bags of energy. He made his name in WSM 2000 placing 4th overall with some very impressive displays, superhuman for a guy only 21 years of age at the time, for the Axle Lift comp in the heats nobody could manage more than 9 reps, Mariusz got 11 counted but had 16 reps in all, 5 were disallowed due to feet uneven, he made the Axle look like nothing where everybody else struggled on it. Soon after this comp however he was involved in a car accident, someone got killed, he was drunk and it was his fault so he found himself behind bars in prison for 18 months.
Released from jail having trained hard inside and let all his inner aggression out in the gym there, also there were many bad people trying to intimidate him inside and convince him he wasnt good enough to win anything and try and make him a weak person but that only made the Polish Pudge more determined to succeed and he had the chance to prove them wrong and did so convincely.. winning Europe's Strongest Man 2002 hands down after only 8 weeks, he won every single event there aside from one where fellow Pole Jarek Dymek managed one more rep than him in Viking Press, otherwise Mariusz would have made a phenonimal clean sweep. It was amazing how he made the heavy objects look so light and showed such devasting form with only weeks to prepare. Then a further 8 weeks later he was at the World's Strongest Man 2002 in Kuala Lumpa, he was the only man out of everybody competing aside from Magnus Samuelsson (who did it much slower) to complete the first event, and he did without even breaking a sweat where all the other guys were straining to get anywhere near the finish line. You knew from that moment on the 6ft1 21stones 'animal' was going to go on and win the whole thing.. the guy is ripped to shreds at under 5% bodyfat and pocesses stacks of muscle endurance, he did go on to win the competition and be crowned the World's Strongest Man, the most prostigous title in Strength Athletics, in doing so he shattered World Records on Farmers Walk and Shield Carry. The Atlas Stones events in his heat two ***** fell off the platforms so he flipped them back on for a second time then still proceeded in hoisting on the big 165 with no problems that many guys couldnt even budge, also it was unreal how he managed to catch the Fingals Finger with the crooks of his arms after it slipped out his hand. Won the 'World Giants' contest and Hawaai Grand Prix at the end of the year. Still has many good years ahead of him and is injury-free.


Here's his gruelling schedule/routine:

Monday morning,around 9 a.m.
Strength training

Back Squats -- warm up,8 sets,weight increases from 60 to
160 kg.
work sets,160 to 280 kg.,reps decrease from
6 to 2
squats are done deep,Olympic style with belt
and wraps

Hamstring curls -- 6 sets of 20 reps

Leg extensions -- 6 sets of 20 reps

Regular grip chin-ups -- 6 sets of 15 reps

Underhand grip chin-ups -- 6 sets of 10 reps

Lat pull-downs -- 4 sets of 15 reps

Barbell bent-over rows -- 4 sets of 15 reps

Abs -- crunches,6 sets of 30 reps

Monday evening,7 p.m.
Event training

3 walks of 170 m. with 130 kg. bag on his back

Conan's circle -- 2.5 laps,times with 290 kg.

Tire flip -- 3 sets of 10 flips
__________________________________________________ __
Tuesday morning,9 a.m.
Strength training

Front squats -- up to 250 kg.

Calves -- 6 sets of 15 reps

Clean and strict press -- warm up,7 sets,weights vary from
60 to 100 kg.
work sets,6 sets,110,120,130 &
140 kg.,5 to 4 reps

Deadlift -- warm up,a set of 6 reps with 200 kg.
work sets,up to 300 kg for 6 reps.

Good mornings below parellel -- 10 sets of 10 reps with 100 kg.

Tuesday evening,7 p.m.
Event training

Farmer's walk -- 3 x 15 m with 300 kg. (150 kg./hand?)

Viking press (again,not 100% sure) -- 3 sets of 10 reps
weight appr.120 kg.

Crucifix -- 20 kg. for 30 sec.
__________________________________________________ __
Wednesday morning,9 a.m.
Strength training

Bench press -- warm up,8 sets,up to 150 kg.
work sets,from 150 to 220 kg.,8 to 2 reps

Biceps curls with 80 kg.

Standing French presses

Thursday morning,9 a.m.

Repeat of Monday's workout plus Powerstairs.

Friday morning,9 a.m.

Repeat of Tuesday's workout plus Duck Walk.

Saturday morning,9 a.m.

Repeat of Wednesday's workout plus Carries.


Mariusz also skips rope for 15 min. each workout(from his previous boxing training)and does abs at the end of each session.Practices karate Wednesday and Friday evening,swims and runs for disctance Thursday and Saturday evenings then rests on Sundays,he also eats whatever he wants and claims to be drug-free.

Supposed to be roid free

Gary taylors routine was just using sick sick weights!

Si

Tiggs

lol- who pulls out of the olympics to do another comp!

TelBoy

Ones about to be tested!

Si, anyone near you got Arnie's Bodybuilding Encyclopaedia? That's got another description of sissy suats, although Damian's was good. Not an exercise you see often - not a big enough ego massage for many guys, seeing as it doesn't actually involve any wieghts other than body weight. They're missing out though...

SPEN555

Si,

Come on then Si, lets have a typical Gary Taylor workout to put us mere mortals into perspective.

Damian.

ozzy

Chris,

That's the same machine in my gym too. I tried this, but I felt it didn't support by knees properly, so I've avoided using it. Maybe it's just the way I'm using it

Telboy/Milo,

I've never been a great weights fan since most of my strength training is through regular military circuit training. Lots of press-ups, sit-ups, pull-ups, burpees, etc..

I also do all my running cross-country or on the hills which are great for building leg strength and endurance (that's the important criteria for me).

I was told though that introducing weights will help build more muscle and strength to help protect my knee, ankle and legs from injury. Since most of my time has to be spent on endurance runs and circuits it doesn't leave enough time to split weight training over multiple days and provide enough recovery.

So now I've started to do just 2 full-body sessions per week and stick to simple compound exercises. Here's my schedule:-

Warm-up - 10mins bike/treadmill, 30 x press-ups, 30 x sit-ups, 10 x pull-ups
Light Stretching
Bench Press (3 sets, 8, 7, 6 reps)
Squats
Bent-Over Barbell Rows
Calf Raises
Lat Pull-downs
Deadlifts
Military Press
Barbell Curls
Incline Sit-ups (with weight - 3 sets, 20 reps)
Warm-down - 10 min bike
Stretching

I've only started this this week so I'm just experimenting with weights.

What I'd like some advice on is:-

1. Am I doing exercises in a good order
2. I'm interested in strength over simple muscle mass, so should I stick to 3 sets and pyramiding the weights/reducing the reps
3. How do you reduce the muscle soreness? Obviously it's gonna hurt when you start a new routine and I know these will ease off as my body gets used to things, but after doing the squats on Tuesday it's been a nightmare trying to run more than 100m

Stefan

TelBoy

You gotta love the net! Them's the ones!

Try them. Go down as far as you can, really feel your quads stretch. If you're doing them properly, i defy anyone to do monster amounts of reps. VERY effective, but don't say i didn't warn you about the pain two days later...!

ChrisB

Ozzy, I find that the TG Leg Extension is fine on my knees. I do find the lifting bar/pad hurts my shins on my the regular setting sometimes and I end up moving the bar around a bit each visit.

I'm getting into doing one leg at a time on circa 60kg for 3 sets of 8 to 10 per leg.

SPEN555

Ozzy,

lol that's the ones I was trying to explain.

But don't do them that fast!

Damian.

ozzy

LOL, I'll be lucky to get back up from one of them never mind banging them out that quickly

Stefan

ozzy

Cheers Milo.

Unfortunately I run at least 4 times per week and this should increase to 5-6 days over the next 6 months.

What I'll do is try to work in my easy run days after the weights. I don't need to be Superman, just enought to run 30-miles with 15kg strapped around my waist

Stefan

ChrisB

That's pretty close to Superman in my book Ozzy

milo

since my idea of cardio is loading up the bar, or any number of reps over about 8, i would totally concur!

ozzy

nah, just more the Bionic man

Stefan

STi wanna Subaru

iTrader: (1)

*****

TurboKitty

ozzy, you'll never be able to compete with si once he'd had all his injured bits uprated

ozzy

I could do with some replacement shins myself, but I'm no match for Si. He's determined to become the real Terminator

Stefan

MIRP !

Hi All,

Could you have a look at this web site and let me know your expert opinion on it, it looks to good to be true.

What I can finger out from it is, that you do a small amount of exercise every two weeks and strength and muscle gain in massive and there are no drugs before you ask.
Probable not the best description so have a look.

http://www.staticcontraction.com/freeinfo.cfm?source=googsc#1

Matt

super_si

This is just sick damian
Monday -
Step-ups - upto 300kg x 10+
Push Press - upto 245kg x 5
Power Jerks - upto 265kg x 3
Press behind the neck - upto 225kg x 1
Deadlifts - upto 300kg x 10+

Tuesday -
Barbell Curls - upto 120kg x 10+
Bent Over Rows (standing on a large block) - upto 265kg x 3
Dumbell Rows - upto 95kg x 10+
High Pulls (from a block at knee height) - fast pulls upto 300kg and slow pulls upto 400kg
Farmers Walk- upto 260kg x max (until he can't even Deadlift them!)

Thursday -
Incline Press (70 degrees) - upto 230kg x 5
Flat Bench Press - upto 200kg x 10+
Front Dumbell Raises - upto 80kg x 3-4
Side Dumbell Raises - upto 60kg x 5
Running up and down a 78 step spiral staircase 6 times as fast as he can whilst carrying 100kg on his back

Friday -
Arm over Arm pulls using a rope and pulley attached to ceiling weighted
Olympic Squats - upto 300kg x 10+
Quarter Squats - upto 500kg x 20 (Car Walk assist)
Power Cleans - upto 225kg x 1
High Pulls from the floor - upto 260kg x max (until he can't even Deadlift it!)


Su

TurboKitty

Something you want to tell us Si?

LG John

So if its 1-5 for strenght what is ideal for mass - I thought it was 1 to 5 as well

TelBoy

Kenny, one more time. Forced reps and strip sets. Gives you high weights/low reps and vice versa. Best of both worlds. You will NOT not grow.

ozzy

Kenny,

When you lift heavy weights you are creating small micro-tears in the muscle fibres. You rest, and the muscle fibres repair themselves and grow bigger since they need to meet the extra demands your putting on them - hence why you get bigger.

Just how much bigger you get depends on what/how you lift and your diet/supplements, but you will get bigger.

My arms, chest, back, shoulders and legs have all become noticeably bigger over the past year just by doing simple things like press-ups, pull-ups and lots of running. That's without lifting a single weight (well other than some dumbells for circuits).

Stefan

milo

opinions vary.. but generally 4-8 reps is best for mass for most people.

i go to failure on every work set.. sometimes beyond.

TelBoy

Surely it's not a question of time, it's a question of what works and what doesn't? This works. You don't NOT have time!

super_si

Know the right people damian want his diet too

Tk - yes, there is something, i was in a rush

Pub lunch hehehehe

Si