derrick's training log

derrickgyn

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The numbers are impressive. Do you end your training with some abs exercises which are not mentioned here?

:s12: Thanks for the compliment.

Nope, I don't do any direct ab work. I don't see any benefit to them other than getting a pump which makes them look better. Ab training is a lot of flexion which is a very different use of the abs during the big lifts which require it to contract isometrically. :)
 

derrickgyn

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17/01/14
Weighted semi sup pullup
+25kg*5 +30kg*5/4
Pull up*
+20kg*5+BW*8
Meadows row
20kg*12 25kg*10 27.5kg*10
Drop set: 30kg*10+25kg*10+20kg*10+15kg*8
Wide grip pulldowns
70kg*8/8/8/7
Seated cable row
70kg*10/10/10/10
Reverse grip bb curl
17.5kg*10+10/10+10/10+10/10+10
 

Manganese

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:s12: Thanks for the compliment.

Nope, I don't do any direct ab work. I don't see any benefit to them other than getting a pump which makes them look better. Ab training is a lot of flexion which is a very different use of the abs during the big lifts which require it to contract isometrically. :)

Just nitpicking at your semantics a bit here, but it isn't truly your 'abs' that get used during the big lifts anyway.

What most people refer to as the abs, the rectus abdominis, i.e. classic '6-pack' muscle, is primarily a locomotive muscle responsible for trunk flexion, and also resisting the opposite movement, aka trunk hyper-extension. From a bio-mechanical standpoint, none of these happen to a significant degree while squatting/dead-lifting.

It is your lower back muscle groups that get trained, because odds are your core is resisting gravity trying to force it to fall forward, as opposed to falling backwards (which would be what would properly hit the abs, hence why Overhead Press, where your center of gravity is so radically shifted along a vertical plane, as well as front squats, are probably better for ab stimulation than squats/DLs).

So yes, squats/DLs definitely give your core quite a whipping, but Derrick is right that core =/= abs. Rectus abdominis = abs. Squatting heavy absolutely annihilates core muscles like your multifidus, transversus abdominis, pelvic floor muscles, etc, but not necessarily your rectus abdominis. Specifically training the function of the Rectus abdominis, i.e. trunk flexion, like Derrick said, also is of little discernible benefits to your main lifts, so pretty much the only reason you'd work that is if you wanted to specifically elicit hypertrophy in that region (a common enough goal, admittedly). One exception would be if you're one of those guys that naturally have an overpowering lower back, so a weak set of rectus abdominis could cause certain posture issues.
 

Beastosterone

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Thinking tt doing big lift alone will improve my core, I ignored direct abs wrk. I went for ippt n see tt my situp decreased. Abs is impt too
 

derrickgyn

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18/01/14
Lying leg curl
36kg*15 43kg*15 50kg*6
Back squat
125kg*8/8/8 100kg*12
Romanian deadlift
40kg*15 50kg*15 60kg*15
Seated calf raises (4s hold and stretch)
40kg*12 50kg*10 60kg*8 70kg*6
 

derrickgyn

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Just nitpicking at your semantics a bit here, but it isn't truly your 'abs' that get used during the big lifts anyway.

What most people refer to as the abs, the rectus abdominis, i.e. classic '6-pack' muscle, is primarily a locomotive muscle responsible for trunk flexion, and also resisting the opposite movement, aka trunk hyper-extension. From a bio-mechanical standpoint, none of these happen to a significant degree while squatting/dead-lifting.

It is your lower back muscle groups that get trained, because odds are your core is resisting gravity trying to force it to fall forward, as opposed to falling backwards (which would be what would properly hit the abs, hence why Overhead Press, where your center of gravity is so radically shifted along a vertical plane, as well as front squats, are probably better for ab stimulation than squats/DLs).

So yes, squats/DLs definitely give your core quite a whipping, but Derrick is right that core =/= abs. Rectus abdominis = abs. Squatting heavy absolutely annihilates core muscles like your multifidus, transversus abdominis, pelvic floor muscles, etc, but not necessarily your rectus abdominis. Specifically training the function of the Rectus abdominis, i.e. trunk flexion, like Derrick said, also is of little discernible benefits to your main lifts, so pretty much the only reason you'd work that is if you wanted to specifically elicit hypertrophy in that region (a common enough goal, admittedly). One exception would be if you're one of those guys that naturally have an overpowering lower back, so a weak set of rectus abdominis could cause certain posture issues.

Agree fully. :) the only core exercise i can think of is to do weighted RKC planks.
 

derrickgyn

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Thinking tt doing big lift alone will improve my core, I ignored direct abs wrk. I went for ippt n see tt my situp decreased. Abs is impt too

Actually situps are more of a hip flexor exercise than anything. I could always do 50+ in a minute even when i was a fatass in pri school. Don't think that theres much carryover to the big lifts unless you do then weighted.
 

derrickgyn

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Lol fatass with inhuman strength. U destroyed alot of our pride.....

Lol srs. Situps are a terrible exercise in general. Plenty of better ways to go about testing core strength. A lot of people i know never had problems with sit ups, trained or untrained. Then there are people who just can't do situps (like those that can't jump)..
 

Manganese

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Thanks. Still very much a work in progress..hoping to hit 4pps by end of this year.

4pps would be nothing short of amazing. All the best with that man :D

Out of curiosity, what's your estimated 1RM now for your main lifts?
 

Manganese

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Lol srs. Situps are a terrible exercise in general. Plenty of better ways to go about testing core strength. A lot of people i know never had problems with sit ups, trained or untrained. Then there are people who just can't do situps (like those that can't jump)..

Lmao this. There are no words for how useless sit ups are. Trick is to make sure your ankles are firmly anchored. Tie those straps around them as tightly as possible. I see so many people neglecting to use the straps efficiently. What ends up happening is they stress their abs more than they need to, and they don't recruit their hip flexors enough.

Dig your heels and your butt firmly into the ground, and just focus on pulling every rep with your hip flexors.
 

jokerk

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i think sit ups are pretty common in mma or some martial arts though.

the fighter needs to get up quickly from the ground.

i'm just speculating since my sensei emphasizes a lot on sit ups.
 

derrickgyn

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4pps would be nothing short of amazing. All the best with that man :D

Out of curiosity, what's your estimated 1RM now for your main lifts?

So far my best lifts
Squat: 140*3, 130*6 125*8
Flat bench: 100*5 (can definitely push this easily since i've been neglecting it)
Incline bench: 90*6, 95*3
Overhead press: 60*12
1 arm db row: 50*15

Looking to really push up my squat, incline, db row.
 

Manganese

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i think sit ups are pretty common in mma or some martial arts though.

the fighter needs to get up quickly from the ground.

i'm just speculating since my sensei emphasizes a lot on sit ups.

Hmm, yeah true. If you're specifically training for that precise movement pattern, I guess they could be great. Problem is most people think they're getting an ab workout.
 

Manganese

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So far my best lifts
Squat: 140*3, 130*6 125*8
Flat bench: 100*5 (can definitely push this easily since i've been neglecting it)
Incline bench: 90*6, 95*3
Overhead press: 60*12
1 arm db row: 50*15

Looking to really push up my squat, incline, db row.

Hmm, really impressive. Your current lifting stats are my goals by the end of this year, pretty much.
 

Manganese

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I feel my abs working though..

Then it's all the more likely you aren't recruiting the hip flexors like you should be. Focus on contracting the hip flexors, and let most of the movement happen at the hip joint. You have to make sure your ankles are firmly secured by the straps so you can take advantage of hip flexion as much as possible. When you break the movement down bio-mechanically, the abs really don't do that much. It's the psoas major that's most heavily involved.
 

derrickgyn

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19/01/14
20min cardio
Lying leg curl
30kg*15/15/15/15/15+15partials
Seated calf raise (4s stretch and hold)
40kg*10/10/10/10/10
Incline db curl w fatgripz
12.5kg*10/8/7
Reverse curl+barbell curl w fatgripz
15kg*11+11/11+11/11+11
High cable curl w fatgripz
6.25kg*11/11/11
1 arm machine preacher curl
30lbs*8/8/8+8assists
 
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