Weightlifting section???

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2003-09-04 11:39 AM

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East TN
Subject: Weightlifting section???
Ron,
I'm I missing it or did you dump the weightlifting section. As well as tri training, I also enjoy lifting. Where did it go?
Mike

2003-09-04 12:57 PM
in reply to: #661

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Springfield, Ohio
Subject: RE: Weightlifting section???
Sounds like a good section to me, especially in the "off" season. Did some minimal arm work today.
Neil
2003-09-04 1:44 PM
in reply to: #661

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Subject: here it is.

http://www.beginnertriathlete.com/weight_training.htm ...it got buried within hyperlinks.  i will put it back up in the main link section - sorry.  i am still finding some errors with the new site design.

anyways, this is what worked for me.  IT IS A PROGRAM TO BUILD MASS!  u will obviously note that their r 'heavy' days where u go down to 1 or 2 reps with max effort.  the diet i used for this mass program WHILE training for an olypic tri is at http://www.beginnertriathlete.com/advanced_diet1.htm

IF U WANTED TO JUST TONE then just keep your total sets to 3-4 and your reps b/w 15-8.  u may keep the same schedule.

let me know if any questions.

i do need to update these pages and provide pics and more details for toning.

 

2003-09-04 6:30 PM
in reply to: #661

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Springfield, Ohio
Subject: RE: Weightlifting section???
Looks like a good program. For those of us without spotters, I'd recommend a power rack to handle near max weights without worrying about getting crushed. Ain't no fun rolling the bar down off your chest onto your abs when you've maxed out your bench. I built my own for about $150, about half of what you can buy them for.
2003-09-04 9:04 PM
in reply to: #661

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East TN
Subject: RE: Weightlifting section???
thanks, I switched to your plan, starting with the light workout about 5 weeks ago. It feels good and I'm now working the heavy plan every other week. My bench max last week was 275 and this week I pushed 275 up for 2 reps on my 5th set. Definitely is adding strength which means more mass.
Mike
2003-09-05 8:50 AM
in reply to: #669

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Subject: one other thing...

i feel what helped me the most besides this plan was to have a spotter that did not let me get off easy.  he always made sure i struggled for at least 5 seconds on that last rep only giving me enough help to JUST keep the bar moving however slow it may have been.  then when i was done struggling with that, he made me do another one!  a great spotter with a militaristic style will help build u that much more mass.

also, to prevent injury, i am currently adding a rest week every month which will be the weight i use on the 'light' days BUT only do 3 sets (last being your heaviest - 6-8 reps)  and NOT struggling on any of them. 



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