Diário do gato de Schrödinger: LPO, powerlifting e umas paradinhas boribildi

[Lucas, o Schrödinger 11683]

17/02/2016 - Lower + core + preguiça bruta

 

Não sei o que está acontecendo, mas estou com zero disposição - e pelo que tenho visto no fórum, acho que não sou o único, já que o fórum tá bem parado esses dias.

 

A. Agachamento ATG 3x6x60kg - 10kg a menos do que antes da viagem, mas achei pesado, mais pela falta de coordenação do que de força... O descondicionamento funcionou bem aqui  

B. RDL 2x6x70kg - Tinha feito com 95kg antes da viagem, mas resolvi pegar bem leve pelo bem de meus posteriores. Ficou mto leve mesmo.

C. Ab Wheel 3x15 

 

Parei por aqui. Nada de HIIT. Enfim, espero que a disposição volte na semana que vem.

 

Abraços

[Ricardo Queiroz 5760]

Foi o bicho da sobrecarga de treino hehaueauheaueau, tem mordido geral por aí

Aproveitando, saiu hoje: https://www.t-nation.com/training/what-overtraining-is-and-isnt

 

Abraços

[Borb's 74]

bacana.. acompanhando desde as ultimas páginas =D

[Lucas, o Schrödinger 11683]

25 minutos atrás, Ricardo Queiroz disse:

Foi o bicho da sobrecarga de treino hehaueauheaueau, tem mordido geral por aí

Aproveitando, saiu hoje: https://www.t-nation.com/training/what-overtraining-is-and-isnt

 

Abraços

Acho que no meu caso foi um overUNDERtraining! kkkk

[Lucas, o Schrödinger 11683]

Aparentemente o Greg tem uma opinião parecida com a minha sobre tonelagem:

 

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Is training volume important for hypertrophy?  Absolutely.

Is volume load (sets x reps x weight) the best way to account for it?

Probably not.

The biggest drawback with volume load is that it's too sensitive to small changes in training parameters that probably aren't going to meaningfully affect training outcomes.

For example, if you change your primary chest exercise from bench press to low incline press or DB bench press, is pectoral hypertrophy going to decrease?  Probably not.

Will volume load go down?  Absolutely.

If you go from sets of 8 to sets of 15 for an exercise, and keep doing the same number of sets, will they hypertrophic effect be any different?  Probably not.

Will volume load increase?  Absolutely.  The load will be about 25% less, but you're doing almost twice as many reps, leading to a big increase in volume load.

Volume load is a very sensitive instrument, and unless you're keeping training parameters very, very consistent (same exercises at the same intensity), it's prone to picking up more noise than signal.

 

[Lucas, o Schrödinger 11683]

Esse é pra galera do PL pensar a respeito (treino de lower aumentando a 1RM no supino):

 

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Here's an abstract from an NSCA Poster Presentation that shows training the lower body improves upper body bench press strength. Seems a bit of a stretch to me, but the authors attribute this beneficial effect to increased core muscle strength. A couple of things to note. First, the full paper to the best of my knowledge has not been published in a peer reviewed journal and thus the methods have not been subjected to proper scrutiny. Second, the researchers used a t-test to evaluate results, which would seem an inappropriate choice given what I can see from the design - this would potentially predispose results to showing false-positives. Interesting findings as a point of discussion nevertheless. Shout out to Bret Contreras for sending this my way.

EFFECTS OF LOWER BODY RESISTANCE TRAINING ON THE 1RM BENCH PRESS J. HORNSBY, J. SCHOFFSTALL, J. TERRY, J. CROMLEY, AND A. BOSAK Liberty University With so much emphasis placed on the bench press, it is important to ask the question, could training the lower body actually improve an individual’s bench press performance? In large muscle group exercises (i.e., the squat) the core muscle group is activated providing a secondary training stimulus for that said muscle group. Since their appears to be core activation in the bench press, it might be possible to suggest training the lower body muscle group via the squat could potentially improve core muscle performance in bench press activity. Purpose: The purpose of this study was to examine the effects of lower body resistance training on upper body strength as measured by the 1RM bench press. Methods: Twenty active, low-risk stratified, college-age students, who were not performing lower body resistance training, were recruited as participants. The participants were randomly assigned to either the control group or the experimental group. Both groups were pre-tested on the 1RM bench press and then post-tested 7 weeks later. The experimental group performed a 6-week lower body resistance training program. Results: Comparisons were made using paired-sample t-tests. There was no significant difference in the pre-test 1RM bench press between the control group and the experimental group. Also, there was no significant difference in the 1RM bench press for the control group (pre-test: 90.9 6 18.6 kg vs. post-test: 93.5 6 19.2 kg, p = 0.104). However, there was a significant difference in the 1RM bench press for the experimental group (pre-test: 90.5 6 21.5 kg vs. post-test: 97.3 6 23.5 kg, p = 0.009). Conclusions: The inclusion of a lower body strength program seems to have a positive impact on upper body muscle performance. Practical Applications: Since many individuals are interested in improving their strength in the bench press, it is important to know that the specific secondary muscle groups utilized in an indirect exercise (i.e., the squat) can be allowed to recover from a primary or secondary training exercise, yet after chronically being trained, still contribute to improvement in an upper body exercise such as the bench press. Persons who are interested in seeing an increase in bench press strength while maintaining a balanced training program (i.e., lower body combined with upper body training) are encouraged to perform a strength-based compound lower body exercise 2 days per week, with 48–72 hours recovery time between sessions. Future studies should consider utilization of a larger sample size and impact of gender on potential increases in bench press performance from lower body resistance training.

O post acima foi do Brad Schoenfeld.

 

Louco hein!

 

Abraços

[Lucas, o Schrödinger 11683]

18/02/2016 - Upper

 

A1. Supino 1x10x40kg + 1x4x60kg + 1x3x70kg + 1x6x80kg + 1x4x90kg + 1x2x95kg + 1x1x100kg + 1x7x80kg (AMRAP)

A2. Serrote 5x10x30kg

B1. Militar 2x10x40kg

B2. Pull-up 2x10xBW - A última rep foi bem roubada.

 

Abraços

[Lucas, o Schrödinger 11683]

20/02/2016 - Fullbody caseiro: foco nos movimentos verticais

 

Todos os exercícios foram feitos em jump-sets com 1min de descanso.

 

A1. Front Squat (sem oly shoes) 3x5x50kg

A2. Pull-up 3x5x(BW+15kg) - Recuperando a força nas pull-ups.

A3. Militar 3x5x50kg - Vão em frente e me sacaneiem pq em pego o mesmo peso no FS e no OHP!

B1. RDL 2x5x80kg - O grip limitou bastante esse bloco B.

B2. Toes to Bar 2x10 - Um pouco roubado, com os joelhos levemente flexionados, pois a altura da barra da porta não permite que eu fique totalmente esticado.

C. Push-up 1x30 - Só pra o peito não se sentir excluído desse FB.

 

Completei o treininho em papo de 50min. Total de 12 sets. Estou cogitando fazer um Cindy mais tarde - eu tenho que melhorar meu condicionamento, muito. 

 

Existe uma possibilidade de eu treinar um mês em casa a partir da semana que vem... 

 

Abraços

[MonsterFreak 4771]

em quanto tempo voce faz o Cindy ?

[Lucas, o Schrödinger 11683]

29 minutos atrás, MonsterFreak disse:

em quanto tempo voce faz o Cindy ?

A vez que fiz, foram 10 rounds nos 20min.