ruga buga Posted August 6, 2008 Share Posted August 6, 2008 hey. my name is guy. I am from South Africa and am 15 years old. I am 6ft and about 185 lbs. I am really interested and would like to learn about grip training and the feats. I play alot of rugby, waerpolo, swimming and athletics. I have had a few months training in the gym but was stopped by a back injury during a rugby practise which kept me out of lifting for 4 months but I am back and revving to go. Weak ass total estimates: Squat- 90kg Bench - 80kg Deadlift - 110kg Clean - 60kg Split Jerk - 65kg Power jerk - 60kg any comments would be appreciated. thanks week 1-day 1 -------------------------------------------------------------------------------- Workout A - 3 Aug 08 Back Squat 2x20kgx5 1x40kgx5 3x60kgx5 Bench Press 2x20kgx5 1x40kgx5 3x50kgx5 Barbell Row 2x20kgx5 1x40kgx5 3x45kgx5 (messed up, should have been deadlifts) week 1-day 2 -------------------------------------------------------------------------------- workout b - 4 Aug 08 Back Squat 2x20kgx5 1x40kgx5 3x60kgx5 (forget to bring chain for weight so decided to keep same weight just working on form and depth. Very much worth it) Overhead Press 2x20kgx5 1x25kgx5 3x30kgx5 Full Clean 2x20kgx3 5x40kgx3 DAMN IM WEAK week 1-day 3 -------------------------------------------------------------------------------- workout A - 06 aug 08 Back Squat 2x20kgx5 1x40kgx5 3x61kgx5 +1kg These felt really good, really good depth, really just working on the form and going to progress slower making sure that i bury all the squats. form>weight Bench Press 2x20kgx5 1x40kgx5 3x51kgx5 +1kg Deadlift 2x40kgx5 1x60kgx3 1x80kgx3 1x95kgx5 (didn't deadlift on day 1) My main goal is obviously to add weight to the bar every session but I really want to work on keeping the form as I add more weight to the bar every session Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted August 6, 2008 Share Posted August 6, 2008 welcome to the board Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 7, 2008 Author Share Posted August 7, 2008 Thank you. I am looking forward to learning from everyone Quote Link to comment Share on other sites More sharing options...
Paul Knight Posted August 7, 2008 Share Posted August 7, 2008 I like to see workout logs from day one of grip training - show me some good progress! Quote Link to comment Share on other sites More sharing options...
knyaz Posted August 7, 2008 Share Posted August 7, 2008 welcome to the board, and stick to it grip training is fun and addictive, best of luck wth your progress!!! Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 7, 2008 Author Share Posted August 7, 2008 I like to see workout logs from day one of grip training - show me some good progress! That is what I plan on achieving. Thanks for stopping by here. welcome to the board, and stick to it grip training is fun and addictive, best of luck wth your progress!!! thank you! Cardio/Grip -------------------------------------------------------------------------------- Swimming: 45 mins of laps Grip work: 1. Plate pinches 3x15kg'sx20seconds 2. Reverse Wrist curl 1x20kgx15 1x30kgx15 1x40kgx15 3. Wrist Curl 2x30kgx15 1x40kgx15 First day of doing grip work so reallt just looking to find my meet here. Looking forward to it though Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 8, 2008 Author Share Posted August 8, 2008 week 2-day 1 Back Squat 2x20kgx5 1x40kgx5 3x65kgx5 +4kg PR Overhead Press 2x20kgx5 1x25kgx5 3x32kgx5 +2kg PR Clean 2x20kgx5 1x40kgx3 5x45kgx3 +5kg PR 15 mins on the bike Quote Link to comment Share on other sites More sharing options...
CoC#3 Posted August 8, 2008 Share Posted August 8, 2008 good stuff - keep adding weight to the bar or doing more reps each session (try and beat last time) - you will grow very quickly and get stronger aswell. Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 8, 2008 Author Share Posted August 8, 2008 good stuff - keep adding weight to the bar or doing more reps each session (try and beat last time) - you will grow very quickly and get stronger aswell. Thanks. I am trying to add 1-2kg each workout on the presses and 2-3kg on the squat/deadlift. slowly but surely is the way. Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 8, 2008 Author Share Posted August 8, 2008 My goals for before christmas are as follows: Squat- 3x90kgx5 Deadlift- 1x117.5kgx5 Bench- 3x70kgx5 Clean- 5x60kgx3 Pullups- 20 from dead hang (currently about 8) Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 10, 2008 Author Share Posted August 10, 2008 week 2-day 2 Back Squat 2x20kgx5 1x40kgx5 3x67kgx5 +2kg PR Bench Press 2x20kgx5 1x40kgx5 3x52kgx5 +1kg Damn i hate the bench press!!!! Deadlift 1xBWx12 (hyperextension) 1x60kgx5 1x80kgx5 1x97kgx5 Lower back so pumped after this I had to just sit down for 10 mins and chill before moving. Was going to do some grip work but was to tired and saving myself for the meet on tuesday(track and field meet that is, not PL) Quote Link to comment Share on other sites More sharing options...
knyaz Posted August 11, 2008 Share Posted August 11, 2008 good job, if you hate the Bench Press do Dips, great exercise for sure!! also pushups are a way to go, you can never go wrong with slow and good form pushups Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 11, 2008 Author Share Posted August 11, 2008 good job, if you hate the Bench Press do Dips, great exercise for sure!!also pushups are a way to go, you can never go wrong with slow and good form pushups shot brother. The thing is I do not want to change the program and I also believe in the saying that you can't only do what you like because the stuff that you neglect or do not like is what will help you to become a better lifter and that is how the program is written on so i do not want to change it. Getting ready for the competition tomorrow, lots of carbs and food in today, lots of rest and hopefully I can dominate the shot and hopefully come home with a win in the javelin and discus as well. - Guy Quote Link to comment Share on other sites More sharing options...
knyaz Posted August 11, 2008 Share Posted August 11, 2008 best of luck bro!!! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted August 11, 2008 Share Posted August 11, 2008 Good luck on the track and field Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 12, 2008 Author Share Posted August 12, 2008 thanks guys. Well what a disaster, my best mate had a huge accident during high jump and the doctors say he torn his ACL/PCL and i went with him to hospital before my events and camr back for my events. was so out of it, couldn't concentrate or focus on myy events so landed up with: shotput: 2nd Discus: 2nd Javelin: 2nd So bleak as I would of won all three by miles if i could of just focused and got half a rythm going !!!! Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 12, 2008 Author Share Posted August 12, 2008 week 2-day 3 Back Squat 2x20kgx5 1x40kgx5 3x70kgx5 +3kg PR Militray Press 2x20kgx5 1x30kgx3 3x33kgx5 +1kg PR Clean 2x20kgx5 1x40kgx3 5x46kgx3 +1kg DAMN this whole squatting followed by deadlift/clean every workout is really killing me, my back feels like absolute shit don't knwo what to do about this? Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted August 12, 2008 Share Posted August 12, 2008 thanks guys. Well what a disaster, my best mate had a huge accident during high jump and the doctors say he torn his ACL/PCL and i went with him to hospital before my events and camr back for my events. was so out of it, couldn't concentrate or focus on myy events so landed up with: shotput: 2nd Discus: 2nd Javelin: 2nd So bleak as I would of won all three by miles if i could of just focused and got half a rythm going !!!! How unfortunate for your friend but 2nd places are still pretty good! Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 15, 2008 Author Share Posted August 15, 2008 15/08/08 ME UPPER (all kg's) Bench Press - 20x5, 20x5, 40x5, 45x5, 50x3, 55x3, 60x3, 65x3 Db bench - 14'sx12, 14'sx12, 14'sx12 Db Extensions - 14x20 Then did 2 sets of curls and a bit of abs. Triceps and elbows were hurting after the bench so decided to not do much today but good session all round. Swimming 1.5km Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 16, 2008 Author Share Posted August 16, 2008 Swimming Light session today as my elbow/tricep is still giving me some pain 800m Quote Link to comment Share on other sites More sharing options...
knyaz Posted August 16, 2008 Share Posted August 16, 2008 good job with the swimming, great cardio right there gets the blood flowing after a hard workout Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 17, 2008 Author Share Posted August 17, 2008 17/08/08 ME LOWER (all weights in kg's) Parallel Box Squat Warmups: 2x20kgx5 1x40kgx5 1x50kgx5 Work Sets: 1x55kgx5 1x60kgx5 1x65kgx5 1x70kgx5 1x75kgx5 Woot Woot, 75kg was my 3rm in the beginning of july so to be repping out 5 on it and still having a bit in the tank is very convincing!!!!! SLDL 1x40kgx8 First time doing these so just tried to stretch it on, will add alot more weight next week Chest Supported Row 3x40kgx8 Pull-throughs 3x70kgx8 Quote Link to comment Share on other sites More sharing options...
kinselbj Posted August 17, 2008 Share Posted August 17, 2008 Good work with the PR's Guy. I am a rugby player myself and I have also started training with the Olympic lifting five months ago, beyond doing power cleans for rugby. My advice would be to focus on the squats big time. What position do you play? Your workouts should be position specific and individually based on your needs. If you are overworking your lower back on the deadlifts that more than likely means that you have inefficient technique and are using the weaker muscles of the lower back instead of the glutes, hamstrings and quads. At the beginning of your rugby and lifting career you would be doing yourself a massive favour by getting the book, 'Starting Strength' 2nd edition by Mark Rippetoe. Keep up the hard work, Barry Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 18, 2008 Author Share Posted August 18, 2008 Good work with the PR's Guy. I am a rugby player myself and I have also started training with the Olympic lifting five months ago, beyond doing power cleans for rugby. My advice would be to focus on the squats big time. What position do you play? Your workouts should be position specific and individually based on your needs. If you are overworking your lower back on the deadlifts that more than likely means that you have inefficient technique and are using the weaker muscles of the lower back instead of the glutes, hamstrings and quads. At the beginning of your rugby and lifting career you would be doing yourself a massive favour by getting the book, 'Starting Strength' 2nd edition by Mark Rippetoe. Keep up the hard work, Barry Thanks for that reply mate. I can play anyhwere on the field but my main postion is lock/blindside. Its not really the deadlifts I was having a problem with, it was the cleans, they just fatigue the hell out of me. Yes, it does look like a very interesting book but I do not agree with what Rip says as a coach. His ''athletic squat'' is somewhat terrible and I would hate to squat like that cause I would fall on my ass. And also I have nowhere to buy the book as of yet and no money but I will do in the future. Guy Quote Link to comment Share on other sites More sharing options...
ruga buga Posted August 18, 2008 Author Share Posted August 18, 2008 Cardio Swimming 1.5km Run 10mins at 4m48sec per km Quote Link to comment Share on other sites More sharing options...
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