Search found 1142 matches

by Dub
Thu Aug 22, 2013 4:51 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168454

Re: Dub's Journey to Personal Training

21st August 2013 Tire Lifts 2 x 25, 4 x 30 Tire Flips 10 22nd August 2013 Front Squat Build to 1RM: 122kg 3RM: 110kg 2x5 x 60kg SS: Bulgarian Split squat 5/8/12 x 30kg Spiked leg raises 3 x 20 So didn't do squats yesterday. Instead I got flipping some tire, which was fun as always. Felt really good...
by Dub
Tue Aug 20, 2013 2:39 pm
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168454

Re: Dub's Journey to Personal Training

20th August 2013

Good Morning
20/40/50/60
1 x 70kg/80kg/85kg/90kg/92.5kg/95kg
15 x 55kg

Nordic
3 x 6

SS:
KB Swing 6 x 10 x 32kg
TGU 6 x1 x 20kg

Had to split my workout due to timing issues. No worries, got great work on the GM's, and a new PR. Tomorrow is squatting.
by Dub
Mon Aug 19, 2013 9:13 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168454

Re: Dub's Journey to Personal Training

19th August 2013

Drop jump
4 x 6

Power snatch
20/30/35
3x1 x 40kg
2x1 x 45kg
1 x 47kg
1 x 50kg
3x1 x 40kg

Overhead Press
20/40/45
1 x 47kg
1 x 50kg
1 x 52kg
1 x 55kg
Push Press: 1 x 60kg, 1 x 65kg
Filler:
Med-ball slam 4 x 3

Bike Sprints
6 x 15s/15s
by Dub
Sat Aug 17, 2013 5:45 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168454

Re: Dub's Journey to Personal Training

17th August 2013

Front Squat
20/60/70/80/90/100
1 x 105kg
1 x 110kg
1 x 112kg
1 x 115kg
1 x 117kg
3 x 90kg
3 x 95kg
3 x 100kg
3 x 105kg
2x5 x 60kg

Nordic
6/6/5

TGU
5 x 17.5kg

KB Swing
35 x 32kg
by Dub
Fri Aug 16, 2013 12:06 pm
Forum: Journal Discussions
Topic: Phil's Journal Comments.
Replies: 174
Views: 162285

Re: Phil's Journal Comments.

And many powerlifters still recommend the deficit deadlift if you have the mobility as means of helping you improve the starting pull from the floor. I still understand Cressey's point, but I haven't had a problem this far.
by Dub
Fri Aug 16, 2013 12:03 pm
Forum: General
Topic: squating - shin position
Replies: 2
Views: 2833

Re: squating - shin position

There is a it depends answer here. Knees should always point to the same direction as the toes, and the knee should always remain in line with the foot. So no valgus or vanus. Knees more out is more preferrable, but knees shouldn't be inside the ankles so to speak. That's where rotation comes to pla...
by Dub
Thu Aug 15, 2013 4:50 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168454

Re: Dub's Journey to Personal Training

15th August 2013 Bench Press 20/30/40/45/50 3 x 60kg 3 x 67.5kg 7 x 75kg 1 x 80kg 1 x 85kg BB Row 20/30/40/45 3 x 52.5kg 3 x 60kg 5 x 67.5kg 20 x 37.5kg Dip 10/8/6 Kroc-Drop set 15/15/10 x 30kg/20kg/10kg Incline DB Bench 3x6 x 23.5kg Rear Delts 25/15/15 x 9kg/4kg/BW I'm happy with this workout. The...
by Dub
Tue Aug 13, 2013 7:42 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168454

Re: Dub's Journey to Personal Training

12th August 2013 Tire Lifts 8 x 20 13th August 2013 Front Squat 20/40/60/80/90/100 1 x 105kg 1 x 107kg 1 x 112kg 1 x 115kg 1 x 117kg 0 x 120kg 3 x 80kg 3 x 90kg 3 x 95kg 3 x 100kg 3 x 102kg 2x5 x 60kg Good Morning 3 x 60kg 3 x 65kg 3 x 70kg 3 x 75kg 3 x 80kg 20 x 50kg TGU 5 x 16kg Spiked leg lifts ...
by Dub
Mon Aug 12, 2013 7:50 am
Forum: General
Topic: multi-compound exercises
Replies: 17
Views: 10731

Re: multi-compound exercises

Could you recommend me to a source to find out more about motion/motor control exercises? By the sounds of it, its exactly what im looking for. I really want to separate these movements from my strength and conditioning sessions to produce better results. I can't really. I have no source for these....
by Dub
Mon Aug 12, 2013 6:08 am
Forum: General
Topic: multi-compound exercises
Replies: 17
Views: 10731

Re: multi-compound exercises

First off i would like to say that I see absolutely no point ever to use a bosu ball unless you want to get better at standing on a bosu ball (Maybe rehab work). Also there is nothing "Plyo" about bosu balls. They make you weaker and inhibit power production. So it would be more of a anti-explosive ...
by Dub
Mon Aug 12, 2013 4:29 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168454

Re: Dub's Journey to Personal Training

12th August 2013

Drop Jump
3 x 6

Power Snatch (Doubles)
20kg
30kg
35kg
40kg
42kg
45kg
40kg

Overhead Press
20/30/35/40
3 x 45kg
3 x 50kg
Push Press:
3 x 55kg
2 x 60kg

SS:
Pull-up 5 x 2
Plyo Push-up 4 x 2
by Dub
Sun Aug 11, 2013 7:50 am
Forum: ExRx lounge
Topic: The Book of Bad Arguments
Replies: 2
Views: 19291

The Book of Bad Arguments

https://bookofbadarguments.com/" onclick="window.open(this.href);return false;
I think this should be stickied to every internet forum ever created. Have a read, it's a very good and easy-to-read e-book (and short)
by Dub
Sat Aug 10, 2013 6:09 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168454

Re: Dub's Journey to Personal Training

10th August 2013

Front Squat
20/60/70/80/90/100
1 x 107kg
1 x 112kg
1 x 115kg
1 x 120kg
3 x 90kg
3 x 95kg
3 x 100kg
3 x 105kg
2x5 x 62kg

Nordic
3 x 5

TGU
3/4 x 16kg

KB Swing
30 x 32kg

Getting the strength back. Feeling great!
by Dub
Thu Aug 08, 2013 11:33 am
Forum: Journal Discussions
Topic: Dubs Journal Comments
Replies: 64
Views: 72249

Re: Dubs Journal Comments

I'll bet you [1 million dollars] those 9k dumbells are too heavy for your rear delt flyes. They are, definitely. I'm using limited range of motion on the first set. This is courtesy of John Meadows's Rear delt destroyer protocol. I do them more of a swing style and with limited range of motion, the...
by Dub
Thu Aug 08, 2013 4:32 am
Forum: Online Journals
Topic: Dub's Journey to Personal Training
Replies: 340
Views: 168454

Re: Dub's Journey to Personal Training

8th August 2013 Bench Press 20/30/40/50 5 x 55kg 5 x 62.5kg 7 x 72.5kg 0 x 85kg BB Row 20/25/30/40 5 x 45kg 5 x 55kg 7 x 62.5kg 14 x 37.5kg Dip 8/6/5 x BW SS: Incline DB Bench 2x5 x 23.5kg, 6 x 20kg Chest-supported DB Row 3x6 x 23.5kg Rear delts 20/15/15 x 9kg/4kg/BW My cutting and the fact that I'...