tag:blogger.com,1999:blog-33684883771758349382011-11-27T16:52:22.401-08:00Ingar Storsvehttp://www.blogger.com/profile/17519522664369796457noreply@blogger.comBlogger21100tag:blogger.com,1999:blog-3368488377175834938.post-89469887058807061752009-06-03T08:41:00.000-07:002009-06-03T13:10:56.231-07:00I'm in the middle of football season right now, that's why I haven't had much time to update here.<br />Being slightly injured from my last game, I've taken my time this week to create what is sort of a preview for what will ultimately be my Football Highlight-reel. <br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/29A_eTTgoA4&hl=en&fs=1&rel=0&color1=0x234900&color2=0x4e9e00"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/29A_eTTgoA4&hl=en&fs=1&rel=0&color1=0x234900&color2=0x4e9e00" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />There you have it. Oh, and as far as my injury goes: it looks something like this.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://i21.photobucket.com/albums/b251/Ingar87/IMG_5104.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 500px; height: 381px;" src="http://i21.photobucket.com/albums/b251/Ingar87/IMG_5104.jpg" border="0" alt="" /></a><br /><br />Just a bruise though, no ligament damage.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3368488377175834938-8946988705880706175?l=gridironbarbell.blogspot.com' alt='' /></div>Ingar Storsvehttp://www.blogger.com/profile/17519522664369796457noreply@blogger.com0tag:blogger.com,1999:blog-3368488377175834938.post-24513447487575004642009-02-28T06:18:00.000-08:002009-02-28T06:41:26.740-08:00I guess I gotta start writing stuff not fully covered under the basic setup underneath here.<br />This is supposed to be a blog after all.<br /><br />People ask me: how many sets am I supposed to do on my Limit days?<br />Well, all sets that progressively go up to your max lift(s) are considered warm-ups. You do as many as you feel necessary. A general rule of thumb is to do sets of 3 repetitions until it becomes fairly heavy, and then progress to doing sets of single repetitions until you reach your maximum. During the first mesocycle where you aim for a 3-5RM you just increase the weight until 3-5 reps is your maximum for that weight.<br />This is supposed to be heavy, it is supposed to be a Repetition Max for said weight, wether it be a 1RM or a 3RM. So the answer to how many sets you're supposed to do is simple: as many as it takes to reach your max. A maximum lift is a maximum lift. If your last lift was so heavy that your eyes nearly popped out of your skull, you're done. <br />If you're doing back squats for one of your limit days, it could look something like this written down in your training log:<br /><br />Back Squat (warmup to 180kgs)<br />180kgs/3<br />190kgs/1<br />200kgs/1 Easy<br />210kgs/1 Heavy, but okay<br />215kgs/1 Max lift, I strained so much that my nose started to bleed<br /><br />Trying to do any more lifting at the same weight would only prove as counterproductive in the long run. <br />You're not done yet, you still have lots of assistance exercises to do.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/3368488377175834938-2451344748757500464?l=gridironbarbell.blogspot.com' alt='' /></div>Ingar Storsvehttp://www.blogger.com/profile/17519522664369796457noreply@blogger.com0