Body for Life.

[Christian]

I take no credit for the program , thank markos.

 

[k_21]

I take no credit for the program , thank markos.

Thanks Markos

Devante.

 

[k_21]

I started this program on Monday this week.

Wanted some clarification if you all may?

- How much weight% wise should I use for each set?
- How much break between sets (using 60sec at the moment)

Thanks

 

[dave]

Use just below failure (a rep or two) and move up about 2kgs each session or 5kg a week.

 

[k_21]

One more question.

What does 'press' mean in this context?

-shoulder?
-bench?
-leg?

I did shoulder on Monday...

 

[dave]

Usually bench press is stated and press means standing overhead locked knees. If it is PTC beginner program is is OH press.

 

[k_21]

Gents,

Need your assistance and opinions.

Been undertaking the PTC regime below. except
the Friday as I regularly miss it.

Monday
Squat 3x8
Press 3x6
sldl 3x10
row 3x8

Wednesday
Squat 5x5
Bench 5x5
Dead 5x5

Friday
Squat 1x20
clean 5x3
press 5x3
curl 3x6

Here are my challenges, comments & questions.

1. SLDL I find quite difficult as my lower back
is sore as hell the next day. So being conservative
with the weights. Technique perhaps?

2. Also my grip is less than desirable on the SLDL. I
have to 'give up' due to me unable to hold the bar
any longer???

3. Squat seems to be the only one that has 'dramatically'
improved. I started squatting a total of 50Kg's at 69Kg (my weight).

Now I can squat 90Kg at 67Kg's (my weight) for 5 x 5.

4. My body fat is still probably 20% which is what I'm
really un-happy about - eg beer gut

Comments / questions / suggestions welcome.

Thanks
Devante.

 

[0ni]

Gents,

Need your assistance and opinions.

Been undertaking the PTC regime below. except
the Friday as I regularly miss it.

Monday
Squat 3x8
Press 3x6
sldl 3x10
row 3x8

Wednesday
Squat 5x5
Bench 5x5
Dead 5x5

Friday
Squat 1x20
clean 5x3
press 5x3
curl 3x6

Here are my challenges, comments & questions.

1. SLDL I find quite difficult as my lower back
is sore as hell the next day. So being conservative
with the weights. Technique perhaps?

2. Also my grip is less than desirable on the SLDL. I
have to 'give up' due to me unable to hold the bar
any longer???

3. Squat seems to be the only one that has 'dramatically'
improved. I started squatting a total of 50Kg's at 69Kg (my weight).

Now I can squat 90Kg at 67Kg's (my weight) for 5 x 5.

4. My body fat is still probably 20% which is what I'm
really un-happy about - eg beer gut

Comments / questions / suggestions welcome.

Thanks
Devante.

1. Try romanian deadlifts instead
2. Use straps, they are OK as long as you only use them once your grip gets worn out. Remember you're training the posterior chain and not grip with this exercise. Add in extra grip work at the end if you like
3. If you're not progressing on other exercises, at your level it's probably an issue with form than a muscle imbalance. Try adding in extra lat work though by doing one rep of chin-ups for every pressing rep (superset them, this is a great way to get in extra lat work)
4. Supplement with 30g of fish oil a day (get a bottle instead of expensive capsules) and add in some 400m sprint intervals with 120 seconds rest on Saturdays. Your should be able to recover by Monday, but don't be surprised if your lifts suffer. Your body will adapt in a few weeks though and you should start making good gains again

 

[Goosey]

1. SLDL I find quite difficult as my lower back
is sore as hell the next day. So being conservative
with the weights. Technique perhaps?

Yes, bend at the hip, when you do you will feel you hamstring engaging.

2. Also my grip is less than desirable on the SLDL. I
have to 'give up' due to me unable to hold the bar
any longer???

Reduce the weight and increase your rep range, you are doing this exercise incorrectly.

3. Squat seems to be the only one that has 'dramatically'
improved. I started squatting a total of 50Kg's at 69Kg (my weight).
Define dramatically please elucidate.

Now I can squat 90Kg at 67Kg's (my weight) for 5 x 5.
Splendid


4. My body fat is still probably 20% which is what I'm
really un-happy about - eg beer gut

Reduce your portion sizes and stop drinking beer

 

[sookie]

If your having grip issues. Use chalk

 

[k_21]

1. SLDL I find quite difficult as my lower back
is sore as hell the next day. So being conservative
with the weights. Technique perhaps?

Yes, bend at the hip, when you do you will feel you hamstring engaging.

2. Also my grip is less than desirable on the SLDL. I
have to 'give up' due to me unable to hold the bar
any longer???

Reduce the weight and increase your rep range, you are doing this exercise incorrectly.

3. Squat seems to be the only one that has 'dramatically'
improved. I started squatting a total of 50Kg's at 69Kg (my weight).
Define dramatically please elucidate.

Now I can squat 90Kg at 67Kg's (my weight) for 5 x 5.
Splendid


4. My body fat is still probably 20% which is what I'm
really un-happy about - eg beer gut

Reduce your portion sizes and stop drinking beer

Will have to give all the suggestions here a go once I
come back from my Holiday to India...

Thanks

 

[Goosey]

I wish had done SLDL sooner, I thought they were a useless exercise until I discovered the correct way to do this.

 

[k_21]

I wish had done SLDL sooner, I thought they were a useless exercise until I discovered the correct way to do this.

Yes will need to pay more attention to technique
and then see my results.

Also whats the 'logic' behind the 20 rep squat?

Does anyone know?

Thanks
Devante.

 

[0ni]

Yes will need to pay more attention to technique
and then see my results.

Also whats the 'logic' behind the 20 rep squat?

Does anyone know?

Thanks
Devante.

Increased time under tension

 

[Rambodian]

Have you tried chalk Oni? I'm having some issues with my standard dead lifts and tried some chalk, worked wonders for grip. Can't help you with the lower back issue, maybe wear a belt?

 

[sookie]

Might be a technique issue with sldl. Post a video.

I've always had trouble with grip when working out. You could use chalk, dry your hands And bar every so often or really grip the bar for every exercise. White knuckle the bitch

 

[Goosey]

The logic k21 is that the larger musculature of the lower body requires higher repitition to fatigue those said muscles fibres slow and fast twitch..

20 rep breathing squats followed by pullovers will expand the rib cage in a younger traininer.

20 can be done as a single set, or as a back-off set after - say, a 5x5.

The squat and in particular the twenty rep squat also stimulates the endocrine.

Many, many other benefits....

 

[0ni]

Have you tried chalk Oni? I'm having some issues with my standard dead lifts and tried some chalk, worked wonders for grip. Can't help you with the lower back issue, maybe wear a belt?

I don't have any of those problems, I think you misunderstood my post, I was answering someone else

 

[Rambodian]

oops, yep my bad, soz Oni

 

[0ni]

BTW, that reminds me. Where can I buy chalk? For now I've just been buying some kids Crayola chalks and rolling a weight over it lol. Works well but I'd rather get the real deal as it were