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Joe DeFranco's tips for vonde skuldre

...perform 100 band pull-aparts EVERY DAY. Simply grab a mini band with a shoulder-width grip, hold it out in front of you with your arms straight and pull the band apart.

Perform as many sets as it takes to complete 100 total reps with perfect form. Do this every day during the season. On days you are pitching, perform this exercise any time after your game.

This simple exercise has improved the shoulder health of many of our athletes from a plethora of different sports. From baseball players to powerlifters, the band pull-apart has worked wonders!

Give ‘em a try!

Giant clusters

Innlegg fra Christian Thibaudau på T-nation Ser ut som en kjekk autoreguleringsmetode.

Another good method is called "Giant Clusters". It really was how Egyptian olympic lifters trained back in the 30s and 40s, when they were among the strongest in the world believe it or not... Khadr El Touni an Egyptian lifter was the strongest olympic lifter pound for pound in the history of OL from 1936 up to 1996 when Suleymanoglu surpassed him.

It was also used by Ladislav Pataki, a strength scientist and competitive athlete (throws) from Czechoslovakia (who then moved to the US).

With this method the specific training weight, reps AND the training time for an exercise were selected before the workout.

Then the lifter had to do as many sets of the prescribed number of reps with the selected weight within the given time zone.

It was a training method later adopted by Canadian olympic lifting coach Pierre Roy.

The time zones should be 10, 15 and 20 minutes. 20 is for primary lifts only (one per day, most important movement), 15 minutes for the secondary movement and 10 for the 1-3 remedial exercises.

The rep selection would be either 6 (mostly for size, what Pierre called "olympic lifting-specific bodybuilding), 3 (the most often used number) and 1 (to work only on strength).

The load selection was roughly 2 reps below the RM. For example when doing sets of 6 you would use a weight that you can do 8 times; when doing sets of 3 you use a weight that you can lift 5 times; when doing sets of 1 you use a weight that you can lift 3 times.

The goal is to do as many sets as possible within the given time frame BUT you are only allowed ONE "less than perfect" rep (meaning one rep that doesn't go up strong and solid... if you grind it up, it is less than perfect).

So rest only as long as needed to be able to perform well.

You might mis-select your amount of rest between two sets and that would result in a bad rep. This is why I give you the right to do ONE less than perfect rep... in case you misevaluated your need for rest. A less than perfect rep is either due to accumulated fatigue or not enough rest. If it's the former, you stop the exercise, if it's the later simply rest a bit more.

So if you have one less than perfect rep during a set; do another set but with more rest to see if the problem was simply not resting enough. If the next set is solid than you can continue. If you miss another rep during that set the problem is cumulative fatigue and you should stop the exercise.

REALLY try to finish the time zone. BUT if you have two less than perfect reps, stop.

So an exercise is either terminated when the time is up OR if you do 2 less than perfect reps.

Wendler's 5/3/1 Spreadsheet by Jon K

Fant et veldig bra excel spreadsheet over Jim Wendlers 531-program.
Anbefales for de som bruker dette programmet.

Styrkestandarder basert på resultater fra RAW styrkeløft i USA

Fant et interessant innlegg av IzzyT på TNATION forumet der han legger fram statistikk basert på resultatene i styrkeløft uten utstyr i USA de siste fire årene:

On another strength forum I frequent, someone asked about how we could define realistic strength standards to aspire to as well as compare various lifters due to weight class differences.

My answer is below and I thought it would be interesting for the guys in this forum as well:
I think elite RAW American powerlifters can help us out quite a bit. Keep in mind the following data may not be 100% accurate, but it is pretty close (powerliftingwatch.com rankings).

Only competitions done in America (USA):
Top 50 RAW Performances / #1 Best RAW Performance:
132:
Squat: 303, 2.29xBW / 530, 4.02xBW
Bench: 253, 1.92xBW / 363, 2.75xBW
Deads: 402, 3.04xBW / 578, 4.38xBW
Total: 890, 6.74xBW / 1361, 10.31xBW

148:
Squat: 391, 2.64xBW / 534, 3.61xBW
Bench: 310, 2.09xBW / 402, 2.72xBW
Deads: 473, 3.19xBW / 606, 4.09xBW
Total: 1102, 7.45xBW / 1482, 10.01xBW

165:
Squat: 465, 2.82xBW / 615, 3.73xBW
Bench: 363, 2.20xBW / 487, 2.95xBW
Deads: 545, 3.30xBW / 655, 3.97xBW
Total: 1285, 7.79xBW / 1570, 9.52xBW

181:
Squat: 515, 2.85xBW / 617, 3.41xBW
Bench: 395, 2.18xBW / 480, 2.65xBW
Deads: 600, 3.31xBW / 705, 3.90xBW
Total: 1420, 7.85xBW / 1655, 9.14xBW

198:
Squat: 560, 2.83xBW / 755, 3.81xBW
Bench: 429, 2.17xBW / 535, 2.70xBW
Deads: 630, 3.19xBW / 750, 3.79xBW
Total: 1526, 7.71xBW / 1840, 9.29xBW

220:
Squat: 601, 2.73xBW / 750, 3.41xBW
Bench: 455, 2.07xBW / 529, 2.40xBW
Deads: 655, 2.98xBW / 744, 3.38xBW
Total: 1603, 7.29xBW / 1901, 8.64xBW

242:
Squat: 617, 2.55xBW / 800, 3.31xBW
Bench: 480, 1.98xBW / 600, 2.48xBW
Deads: 672, 2.78xBW / 865, 3.57xBW
Total: 1660, 6.86xBW / 1960, 8.10xBW

275:
Squat: 666, 2.42xBW / 854, 3.11xBW
Bench: 510, 1.85xBW / 612, 2.23xBW
Deads: 705, 2.56xBW / 832, 3.30xBW
Total: 1752, 6.37xBW / 2226, 8.09xBW

308:
Squat: 630, 2.08xBW / 865, 2.05xBW
Bench: 500, 1.62xBW / 650, 2.11xBW
Deads: 661, 2.15xBW / 825, 2.68xBW
Total: 1690, 5.49xBW / 2165, 7.03xBW

SHW:
Squat: 650 / 1000
Bench: 501 / 655
Deads: 672 / 840
Total: 1725 / 2215


Take-aways:
1) Unless you're very, very short, weighing too little actually HARMS your BW multiples. This is pretty obvious. There aren't many people who are nearing their muscular genetic/drug enhanced limits at 132/148lbs. Guys like Joe Morrow and Tony Conyers are South of 5'4".
2) Most of these guys probably run cycles; they use steroids.
3) There is a point where being fat not only harms BW multiples, but overall total -- at least for Americans. This seems to occur at 275lbs. This likely has to do with the inability to get into a good pull position and the useless added weight during squat. It is even more likely that this is due to the fact there simply aren't many people tall enough to fill out 308lbs with anything even remotely close to lean (15-20% BF).
4) In terms of the Top 50 grouping, BW multiples actually start to decrease after 181lbs. The drop-off becomes more and more significant after 200+lbs.
5) The higher up the weight classes you go, the smaller the difference between the elite and the Top 50 (usually).
6) For most weight classes, ~2-2.25xBW bench, ~2.75xBW squat, ~3-3.25xBW deadlift gets you into the Top 50 American lifters.
7) For most weight classes, ~2.5xBW bench, ~3.5xBW squat, ~3.75xBW deadlift gets you near the very, very best. You're probably one of the ten or twenty strongest raw lifters in the world at your weight.

In my opinion, your table could look like this:
All multiples +/- 0.25 based on nearness to 200lbs. Above 200lbs, -0.25BW multiple. Below 200lbs, +0.25BW multiple.

Trained / Strong / Elite / Champion(Heroic as you called it)
Squat: 1xBW / 2xBW / 2.5xBW / 3.25xBW
Bench: 0.75xBW / 1.5xBW / 2xBW / 2.5xBW
Deadlift:1.5xBW / 2.5xBW / 3xBW / 3.5xBW

Additionally, weight gain should be prescribed to all those under 181lbs (unless they are very short, i.e. 5'5" or less) and fat loss to all those above 275lbs (unless they are very tall, 6'5" or greater).

Du kan lese hele den originale tråden her.

En feit Knebøy PR om 3 måneder

En feit knebøy PR er vel noe alle ønsker seg, og her har du et enkelt, men hardt program som vil gi deg akkurat det.


Fatigue masks Fitness
Gjennom min trening har jeg observert at hver gang jeg kjørte et sheiko-program, hadde jeg alltid stor framgang i knebøy måneden etter at programmet var avsluttet.
Dette skyldes at når du trener såpass mye at kroppen ikke klarer å hente seg inn mellom hver trening vil du bygge opp stadig mer tretthet som skjuler dine framganger.
Når du da går over til trening med mindre mengde, vil trettheten gradvis avta og du vil oppleve det som på fint heter "Long term delayed training effect".

Måned 1:
Vårt mål her er å få inn så mange reps i knebøy som mulig med vekter mellom 70 og 80%. Dette gjør vi gjennom å kjøre en sheiko inspirert modell, med dobble bøyøkter 2 ganger i uka. Følgende split kan anbefales:

Mandag:
Knebøy
Benkpress
Knebøy
Bryst og triceps

Onsdag:
Markløft
Rygg og biceps

Fredag:
Knebøy
Millitærpress
Knebøy
Skuldre

Lørdag:
Rygg


For enkelhets skyld kjører vi samme knebøyøkta på mandag og fredag i hver enkelt uke men vi vil øke mengden utover måneden.


Uke 1: 5x2reps @ 80% og 5x3reps @ 70%
Uke 2: 5x3reps @ 80% og 5x4reps @ 70%
Uke 3: 6x3reps @ 80% og 5x5reps @ 70%
Uke 4: 7x3reps @ 80% og 5x6reps @ 70%

Hvis noen av settene blir for tunge kan du dele opp settene i flere sett med færre reps, men få inn alle repetisjonene sammenlagt.

Måned 2:
Øk vektene med 5-10kg og kjør samme programmet på nytt.


Måned 3:
Nå skal vi høste fruktene av vårt harde arbeid så vi minker treningsmengden og øker vektene.

Følgende split kan anbefales:

Mandag:
Knebøy
Bryst og triceps

Onsdag:
Markløft
Rygg og biceps

Fredag:
Lett Knebøy
Skuldre

Lørdag:
Rygg

Når det gjelder sett og reps er det ganske enkelt for denne måneden:

Mandag:
Uke 1: Jobb opp til en max 5'er
Uke 2: Jobb opp til en Max 3'er
Uke 3: Jobb opp til en 3'er på 90% av vekta fra uke 2
Uke 4: Feit PR.

Fredag:
Uke 1: 5x2reps @70%
Uke 2: 5x2reps @70%
Uke 3: 5x2reps @50%
Uke 4: Feir din nye Personlige rekord.



Lykke til!!

Mr Olympia 2011

Da var Olympiaen over for i år.
Fortjent vinner ble Phil Heath.
Topp 10 liste.

Billig L-Glutamine fra Gymgrossisten

2kg L-glutamine for 495,-

Løp og kjøp!

Enda ett Andy Bolton markløftprogram

Uke 1: 60% x 2 x 3

Uke 2: 65% x 2 x 3

Uke 3: 70% x 2 x 3

Uke 4:
Jobb opp til en tung singel fra gulvet.
Jobb opp til en tung singel fra et startpunkt like over kneet.


- I Uke 1,2,3 bruker du 10-20 kg kjetting på hver side av stanga
For de som ikke har tilgang til kjetting kan man kjøre med strikk,
eller rett og slett øke vekta litt

- I uke 4 kjører du uten låsegrep, det vil si med dobbel overhåndsgrep med reimer.

- Dra alle repetisjoner så eksplosivt du klarer.