Jump to content
SAU Community

Recommended Posts

Because its 2 lifts, squat and overhead press, lots of muscles used, lots of oxygen required

We've been doing Tabata since 2007, nothing, compares to Thrusters in the gym. Sprinting outside the gym

wtf is Tabata and Thrusters?

Tabata is a style of hiit, founded by Japanese scientist Izumi Tabata. It follows a style of 20 seconds high intensity exercise then 10 seconds rest, repeat x 8

We used to have it at our gym, way better than Grit.

Markos,

Currently

Weight: 89kg
Height: 182cm
Age: 20

Eating 7 meals a day:

Breakfast - oatmeal with scoop of whey protein (30g p)
Meal 2 - 1 cup rice mixed with quinoa, 150g chicken breast
Meal 3 - Pre workout shake (350mls milk, cup oats, 1 banana, tsp natural peanut butter, scoop whey, 2 scoops ice cream)
TRAIN, scoop of whey post w/o
Meal 4 - 160g steak, 250g sweet potato, 150g peas
Meal 5 - same as meal 2
Meal 6 - Salmon fillet, steam pack veggies, sometimes sweet potato
Meal 7 - 250g greek yoghurt, high in protein

Need to up the carbs in my diet as I'm hitting a plateau, but my fat and protein are usually pretty good. Could add eggs with breakfast.

Monday - Legs (predominantly squat/push exercises)
Tuesday - Back and shoulders (lateral and posterior delts)
Wednesday - core, cardio, arms
Thursday - Chest and shoulders (lateral and anterior delts)
Friday - Legs (predominantly deadlift/cleans; pull and power exercises)
Saturday - core, cardio, arms
Sunday - Rest

Currently very high volume (3-4 sets, 8-12 reps, around 8-10 exercises per workout). I can provide examples of workout structures if requested.
Rest times are 45s-1min between sets, usually focus on 4 sec eccentrics to increase time under tension, drop sets and supersets are also used occasionally.

Current goal of competing in mens fitness (physique) bodybuilding late next year, hence the current bodybuilding style of program.

About to transition to a strength mesocycle for 4-6 weeks (periodising training program at the moment) but I'd like some advice/examples of a program to follow?

Would it be better to incorporate a hybrid style of training? (have strength pull and push days with assistance days in between?)

Happy to take any criticism along with advice.

Tom, I think your diet and training for your goals is very good.

Why do you want to add a strength cycle?

Basically I fell really ill for about 10 consecutive weeks during June/July/August and lost a bit of weight, but my main drop was in strength.

All of my main lifts were knocked back to the point of where I feel like I only started doing them for the first time.

My goal for now is to compete in that comp next year, but that's a one time thing before focussing on possibly doing amateur powerlifting comps etc.

After only a few sessions back my squat is at 90kg x 8-10 reps, haven't done barbell bench yet (but for instance my Dumbbell press dropped from 44kg to 30), deadlift at 125kg x 5, military press at 55kg, power cleans at 50kg.

In short I'd like to add a strength cycle to at least get back to where I was previously.

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Similar Content

  • Latest Posts

    • There's plenty of OEM steering arms that are bolted on. Not in the same fashion/orientation as that one, to be sure, but still. Examples of what I'm thinking of would use holes like the ones that have the downward facing studs on the GTR uprights (down the bottom end, under the driveshaft opening, near the lower balljoint) and bolt a steering arm on using only 2 bolts that would be somewhat similarly in shear as these you're complainig about. I reckon old Holdens did that, and I've never seen a broken one of those.
    • Let's be honest, most of the people designing parts like the above, aren't engineers. Sometimes they come from disciplines that gives them more qualitative feel for design than quantitive, however, plenty of them have just picked up a license to Fusion and started making things. And that's the honest part about the majority of these guys making parts like that, they don't have huge R&D teams and heaps of time or experience working out the numbers on it. Shit, most smaller teams that do have real engineers still roll with "yeah, it should be okay, and does the job, let's make them and just see"...   The smaller guys like KiwiCNC, aren't the likes of Bosch etc with proper engineering procedures, and oversights, and sign off. As such, it's why they can produce a product to market a lot quicker, but it always comes back to, question it all.   I'm still not a fan of that bolt on piece. Why not just machine it all in one go? With the right design it's possible. The only reason I can see is if they want different heights/length for the tie rod to bolt to. And if they have the cncs themselves,they can easily offer that exact feature, and just machine it all in one go. 
    • The roof is wrapped
    • This is how I last did this when I had a master cylinder fail and introduce air. Bleed before first stage, go oh shit through first stage, bleed at end of first stage, go oh shit through second stage, bleed at end of second stage, go oh shit through third stage, bleed at end of third stage, go oh shit through fourth stage, bleed at lunch, go oh shit through fifth stage, bleed at end of fifth stage, go oh shit through sixth stage....you get the idea. It did come good in the end. My Topdon scan tool can bleed the HY51 and V37, but it doesn't have a consult connector and I don't have an R34 to check that on. I think finding a tool in an Australian workshop other than Nissan that can bleed an R34 will be like rocking horse poo. No way will a generic ODB tool do it.
    • Hmm. Perhaps not the same engineers. The OE Nissan engineers did not forsee a future with spacers pushing the tie rod force application further away from the steering arm and creating that torque. The failures are happening since the advent of those things, and some 30 years after they designed the uprights. So latent casting deficiencies, 30+ yrs of wear and tear, + unexpected usage could quite easily = unforeseen failure. Meanwhile, the engineers who are designing the billet CNC or fabricated uprights are also designing, for the same parts makers, the correction tie rod ends. And they are designing and building these with motorsport (or, at the very least, the meth addled antics of drifters) in mind. So I would hope (in fact, I would expect) that their design work included the offset of that steering force. Doesn't mean that it is not totally valid to ask the question of them, before committing $$.
×
×
  • Create New...