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Post by joeldibattista on Sept 21, 2009 8:22:13 GMT -5
What do you reckon, barbell hip thrusts instead of lunges for SPP?
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Post by Deleted on Sept 21, 2009 11:30:27 GMT -5
Since I'm new here, just wanted to drop in and say great job on your July meet and great journal.
Keep up the solid lifting.
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Post by benburgess on Sept 21, 2009 12:00:16 GMT -5
What do you reckon, barbell hip thrusts instead of lunges for SPP? Yeah power out the hole isnt the issue. I would say its that ham to quad transfer - gotta be the glutes. If you can do bb hip thrusts then yeah, I think they could be really good actually. A bit awkward until you get the hang of them but having done a few just with BW i can see how they hit the glutes better than lunges. Seems like lunges stretch the hip/ham tie in which is why you get so sore and it feels like you had a real hard glute work out. I think these might actually work the glute max/min better. If you think about it the plane your hips is moving in it is very similar to sitting right back in a sq and then exploding the hips forwards, which is what you do when you sq like you/we do...You're not so much standing up as just working your hips right back and then right forwards. Maybe program in 2 x hip thrusts and 1 x SLDL and see how you get on for a cycle? |
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Post by joeldibattista on Sept 21, 2009 18:16:27 GMT -5
21/09/2009 - Week 38 - Day 1
Military Press
6 x 4
Pulldowns
6 x 4
Incline DB Press
6 x 4
Barbell Rows
6 x 4
Skullcrushers
8 x 3
Barbell Curls
8 x 2
Was bored, so when and trained in a different gym, just messing about with some light weights.
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Post by joeldibattista on Sept 21, 2009 23:40:59 GMT -5
Since I'm new here, just wanted to drop in and say great job on your July meet and great journal. Keep up the solid lifting. Hey thanks for checking in! |
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Post by Deleted on Sept 25, 2009 0:02:00 GMT -5
JD,
FWIW I contacted Bret (Mr Glute) and he advised that the phases should be run for two weeks and recommends the hip thrust is the most effective for powerlifters. Which was expected, given that it is similar to snapping the hips through like locking out.
I'll be adding these puppies to my workouts that's for sure!
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Post by joeldibattista on Sept 25, 2009 0:27:05 GMT -5
JD, FWIW I contacted Bret (Mr Glute) and he advised that the phases should be run for two weeks and recommends the hip thrust is the most effective for powerlifters. Which was expected, given that it is similar to snapping the hips through like locking out. I'll be adding these puppies to my workouts that's for sure! Yeah I did some last night. I'll be pushing these quite hard and trying to get some glute strength going. LOL @ Mr Glute |
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Post by joeldibattista on Sept 25, 2009 0:39:19 GMT -5
24/09/2009 - Week 38 - Day 2
Conv. Deadlift
4 x 5
Military Press
4 x 5
Hip Thrusts
5 x 3
Curls
5 x 4
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Post by benburgess on Sept 26, 2009 7:20:05 GMT -5
JD, FWIW I contacted Bret (Mr Glute) and he advised that the phases should be run for two weeks and recommends the hip thrust is the most effective for powerlifters. Which was expected, given that it is similar to snapping the hips through like locking out. I'll be adding these puppies to my workouts that's for sure! I could never be arsed to run 'a phase' and i think his suggestion of 3 normal training days and 3 glute training days is f*cking nuts to be honest. Problem is, especially with Sheiko training is that you already have 3 or 4 HARD training days, and then 2 or 3 (for me) GPP days...theres just not the time to implement everything you could possibly want. Id just stick the thrusts in as one of the SPP excersises. |
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Post by joeldibattista on Sept 26, 2009 22:26:42 GMT -5
Yeah I agree Benny. No way on earth am I going to the gym on my off days to train glutes LOL.
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Post by Deleted on Sept 27, 2009 21:57:33 GMT -5
Yeah I agree Benny. No way on earth am I going to the gym on my off days to train glutes LOL. personally I'm more inclined to hip thrust the Mrs for time. I'm upto 30 seconds already ;D |
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Post by joeldibattista on Sept 27, 2009 23:16:20 GMT -5
29 secs too long mate.
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Post by Deleted on Sept 27, 2009 23:24:57 GMT -5
LOL. What can I say.......I'm an endurance athlete  |
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Post by joeldibattista on Sept 28, 2009 1:56:10 GMT -5
28/09/2009 - Week 39 - Day 1
Glute Bridge
10 x 5 sec. x 2
Squat
20 x 5
60 x 5
105 x 5
125 x 4 x 2
Belt
145 x 3 x 3 [22]
Bench Press
20 x 5
60 x 5
80 x 5
100 x 4 x 2
115 x 3 x 3 [22]
DB Flies
10 x 3
Hypers
5 x 3
Pulldown Abs
Total lifts for day: [44]
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Start of the conditioning week. There are no more comps in my state this year that I can compete at, so I'll run a 12 week cycle start next week for a skills test in the gym just before the new year.
Not 100% sure what cycle I will run - I need to look back at my logs are work out what built the most strength for me.
Today was really tough, it never ceases to amaze me how quickly the body detrains. Literally only 9 days after the comp and I felt like I'd never squatted or benched before!
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Post by joeldibattista on Sept 30, 2009 19:11:32 GMT -5
30/09/2009 - Week 39 - Day 3
Bench Press
20 x 5
60 x 5
60+30YY x 5
60+30YY+20C x 5
80+30YY+20C x 4 x 2
95+30YY+20C x 3 x 2
80+30YY+20C x 3 [22]
Deadlift
40 x 5
70 x 5
115 x 5
140 x 4 x 2
Belt
165 x 3 x 3 [22]
Barbell Row
8 x 3
Hip Thrust
5 x 3
Barbell Curl
10 x 3
Side Bend
5 x 3
Total lifts for day: [44]
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Tried some benching today with doubled mini bands (yellow) and chains. The bands give about 30kg at the top I reckon. Worked up heavier than I wanted, but I'll be able to work out the right weight for next week. The bar was really slowing right where my shirted bench stalls, so I think they'll be good.
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Post by joeldibattista on Oct 2, 2009 22:53:07 GMT -5
02/10/2009 - Week 39 - Day 5
Squat
20 x 5
60 x 5
105 x 5
125 x 4
Knee wraps
140 x 4
Belt
160 x 3 x 3 [22]
Bench Press
20 x 5
60 x 5
80 x 5
100 x 4
2 board
120 x 4
140 x 3 x 3 [22]
RDL
5 x 3
CG Bench Press
10 x 3
Pulldown Abs
10 x 3
Pushdowns
10 x 3
Total lifts for day: [44]
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