Thursday, October 16, 2008

Update on max out numbers and Super set routine

I completed a one rep max on back squat and front squat yesterday... I hadn't maxed out on back squat since May, but my strength has stayed fairly consistent. It actually has to have gone up. In May I got 375 on back squat with a belt, and yesterday i got 375 BUT the study that was being done called for the lifters to not use a belt.
Using a weight lifting belt increases intrabdominal pressure, allowing a lifter to lift more and is a lot safer than to max out not using a belt. But since using a belt increases the pressure in your abdomen, it allows your body to stay more rigid, which would allow you to lift more weight... up to 15% more! So getting the same weight that I did in May just without the use of a belt means that I have increased my strength, so nothing to be pissed about.

I had never maxed out on front squat before. I usually work out with 185 or 195 for 4 sets of 6-8. BUT I was able to get 275, so i am amped about those weights.

For another study he wanted me to complete a 10 rep max on leg curl, deadlift, and back squat. I did the leg curl and played around with a couple weights before getting 150 ten times. I also had to follow the protocol of one second concentric, two seconds eccentric (one second up, two seconds down), so I know that I was moving the weight in a controlled manner.

On a completely different note, I was training one of my most motivated clients last Tuesday... He is wanting weight loss and increased strength. While the two are very difficult to achieve at once, because to achieve greater strength you have to build muscle whcih means you have to consume more calories that you burn, and he wants to lose weight, which is the exact oppostie of the formula to build muscle mass... I believe when working with a detrained person, the two are possible to achieve at once. His body is in such a state of shock at the workouts, that all the calories he is burning lifting weights and strengthening his core with me, will help shed the fat off of him while his strength has already improved substantially.

His work out this past week was:
leg press
DB chest press
Lat pulldown

3x 10 on all and each set of these exercises was supersetted with the following core developing exercises:

Medicine ball wall throws 3x 10 with a ten pound ball
Supine Medicine ball chest throws 3x10 w/ a ten pound ball
Alternating supermans 3x 12 each side

I hope he continues his current regimine of lifting twice a week and running the other days to eventually prepare for a marathon. He has the drive for a total body transformation.

I posted a poll, take it and see the results. Let me know if you need anything.

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