Dorian Yates : Dorians Tips

 Awesome Tips given by  former bodybuilding Olympian Dorian Yates

Wrk 29 : H:HVPULL

Hypertrophy : Horizontal / Vertical Pull

Rest between each set : 2mins
Rest between each superset exercise : Whatever

Lat Pulldown -V attch ss/w DB curls
160/35 x 10 170/40 x 9/9 150/30 x 10

Barbell Row - Close ss/w WCP Pulldown
135/110 x 10 140/110 x 10 135/100 x 9

Cable Row - V attch ss/w Concentration Curls
90/15 x 10 100/15 x 10 110/15 x 10

Wrk 28 : H:HVPSH

Hypertrophy : Horizontal / Vertical Push


Rest between each set : 2mins
Rest between each superset exercise : Whatever

Behind Neck Press (Smith Machine) ss/w Single DB Overhead Tricep Extention
115/35 x 10 135/35 x 9/10 115/40 x 10

Elbows Out DB Bench Press ss/w Lying DB Hammer Tricep Extention
40/30 x 10 45/35 x 10 45/30 x 10

DB Chest Flyes ss/w DB Lateral Raise ( crucifix)
15/15 x 10 20/20 x 10 20/20 x 9

5 Ways to Increase Your Overhead Press

Found a awesome article on increasing your Overhead Press

Website : Elitefts.com
Author: Jim Wendler
Article : 5 Ways to Increase Your Overhead Press

5 Ways to Increase Your Overhead Press

Ever since I started pressing, I’ve been obsessed with making it better. Partly because I was so weak at it for so long (which meant that it had no place to go but up) and because it’s simply a cool exercise to do. The death of the press as a movement can be attributed to a lot of things, none of which actually matter. But, if you view this lift with as much enthusiasm as I do, use these tips to improve what I consider to be one of the most fun movements in the gym.

1. Use a false grip – I don’t know who told me this or why I began doing this, but this made a huge difference with my pressing power and more importantly THE PATH of the bar. It may seem a bit scary at first; holding a bar over your head with a false grip. But this seems to keep the bar path perfect for me and for some reason, make it much more comfortable on my shoulders.

2. Hold the bar in the shelf of your lats – This is hard to explain but think about it this way; don’t support the bar in your hands or on your shoulders. “Shoulder” the load with your lats and keep your lats pinched and held tight. This will keep the bar path from getting out in front of you and make you feel stronger at the bottom. A good confidant start makes a huge difference.

3. View it as a total body lift – This doesn’t mean that you should turn it into a push press, something that I have caught myself doing from time to time. But because of the line of power goes from over your head to the ground, it requires your whole body to be tight. Squeeze your ass hard! “Squat” the weight up with violence. The press is NOT a shoulder exercise, it is a MOVEMENT. View it as such.

4. Use volume to get stronger – The first thing I did to increase my press is train to a heavy set and then back off for multiple sets of 10. This is very similar to the very popular “Boring But Big.” I’ve found that volume increases my press greatly, but do not forget that you have to train heavy, too. As a note – when doing my main sets of 5/3/1, my goal is to simply get the weight overhead; it’s a MOVEMENT. When doing down sets, I pull my head through at the top and view it as a “muscle,” not a movement. This is a key distinction that one must have when training big lifts (squat, bench, clean, dead, press) and when doing assistance work. One is a movement, the other is a muscle.

5. Make it a priority – Just like any lift, if you want it to increase you have to make it a priority in your training. Once I did this, once I made it as important as my squat or bench press, it made huge increases. But please understand that of any of these lifts (squat, clean, bench or deadlift) this is the one that will increase the slowest and take the most patience. Keep at it and you will be rewarded. There’s nothing better than pressing a weight that some people struggle to squat.

Goal

Make it a goal to press your bodyweight – then shoot for five pounds more.

The previous article is from EliteFTS , I do not own this article nor have I contributed to it. All rights belong to EliteFTS and the author Jim Wendler

Misc: Why people should incorporate Olympic Lifts

Misc : Awesome 1rm calculator

1rm equation

(Weight x Reps x .033) + Weight = Projected Max

Note : With reps anything over 8 starts to get really stupid for example

For example lets a person with a 3rm of 100kgs (rm = rep max)
(100kgs x 3reps x 0.033) + 100 = 109.9kgs

Another example
(60kgs x 10reps x 0.033) + 60 = 79.8kgs

Now lets use this equation with a 100rm of 20kgs

(20kgs x 100reps x 0.033 ) + 20 = 86kgs

Best results are to use reps under 8

Program : Push Pull

Push Pull Program

Monday
ME Push/Pull : (Heavy set of 5 )
Military Press
Barbell Row

Tuesday
ME:Push Pull : (Heavy set of 5) + Conditioning
Regular Bench
Deadlift


Wednesday
OFF

Thursday
1.Vertical Push ss/w Vertical Push Tri 3x10
- Behind Neck Press / Single DB Overhead Extention

1.Horizontal Push ss/w Horizontal Push Tri 3x10
- Elbows Out DB Bench Press / DB Hammer Skull Crushers

1. Horizontal Push ss/w Vertical Push 3x10
- Chest Flyes / DB Lateral Raises


Friday
1. Vertical Pull ss/w Horizontal Pull 3x10
- Lat Pull down - V attch / DB Curls

1. Horizontal Pull ss/w Vertical Pull 3x10
- Barbell Row - WCP Pull Down

1. Horizontal Pull ss/w Vertical Pull 3x10
- Cable Row V attch - Concentration Curls

Saturday
Tabata

Wrk 27 : ME LB

Deadlift
135 x 10 225 x 8 315 x 5 405 x 5 465 x 5 485 x 4 (PR)

Powercleans
225 x 3 225 x 5 225 x 3
Note : So damn wasted from the deadlifts , these powercleans were extremely half arsed

Conditioning
Eliptical:
Time : 20mins
Distance:1.36 miles
Strides:2973

Wrk 26 : ME UB

Weight:335

Overhead Press
Bar x 10 115 x 8 135 x 5 185 x 5 205 x 4(PR)

Incline Bench 45 degrees
135 x 5 185 x 5 215 x 5 (PR)

Barbell Row
225 x 5 245 x 5 (PR)

Wrk 25 : H:S/B

Wide DB Press ss/w DB Later Raise (straight arm)
45/10 x 10 55/15 x 10 65/20 x 10

Bent Over Row ss/w Rear DB Flyes
145/10 x 10 185/20 x 10 185/20 x 10

WCP Lat Pulldown ss/w Cable Row - V attachment
130/130 x 10 150/130 x 10 170/140 x 10

Conditioning
Elliptical - 20mins distance : 1.3 miles

Wrk 24 : H:C/A

Bench
Bar x 10 135 x 10 155 x 8 185 x 10

Incline Bench
135 x 10 155 x 10

Single Arm Overhead Extension ss/w hammer curl
40/45 x 10 30/40 x 10 35/40 x 10

Single Arm Lying Skullcrushers ss/w Reverse Curl
45/30 x 8/10 35/35 x 10 30/30 x 10

Wrk 23 : ME LB

Box 1 - Squat
135 x 10 225 x 5 315 x 5 385 x 5 405 x 5 425 x 4

Deadlift - Rack Pulls
405 x 5 455 x 5 475 x 5

Tabata
Row - 20sec on / 10 sec off x 8

Wrk 22 : ME UB

Incline Bench
135 x 10 135 x 5 185 x 5 205 x 5 215 x 4

Barbell Rows
135 x 5 185 x 5 225 x 5 235 x 5

Overhead Press
135 x 5 185 x 5
(shoulders gone )

Wrk 21 : Con

Conditioning
Tabata Rows - 20sec on / 10sec off x 8

1 round
30 skips
15 situps with weight (25lbs)
10 DB kettle swings (60lbs)

x 5 rounds Time : Stupid ass forgot to time it

Wrk 20 : H:S/B

Wide DB Press ss/w DB Lateral Raise (Chicken Wing )
45/25 x 10 55/35 x 10 70/45 x 8

Bent Over Row ss/w Bradford press
135/115 x 10 185/115 x 8

Cable Rows - V attachment
100 x 13 100 x 10

Pathetic today

Wrk 19 : H:C/A

Bench
Bar x 20 135 x 10 155 x 10 175 x 10

Incline Bench
135 x 10 135 x 10

Single Arm Pushdown ss/w Hammer Curls
#9/20 x 10 #5/35 x 10 #5/20 x 10

Ez Bar Overhead Extension ss/w Ez Bar Curls
70 x 10 80 x 10 80 x 10

Conditioning
10min skip

Wrk 18 : H:S/B

H:S/B = Hypertrophy Shoulders and Back

Wide Db Press ss/w DB Lateral Raise
40/20 x 10 30/30 x 10 65/40 x 9
Note : On the lateral raise my arms arent straight out . Instead they are more like a chicken wing

Bent Over Row ss/w Bradford Press
115/95 x 10 165/95 x 10 175/95 x 10

Lat Pull Down
140 x 10 130 x 10 130 x 10

Wrk 17 : H:C/A

H:C/A = Hypertrophy Chest and Arms

Bench
135 x 10 155 x 10 155 x 10

Incline Bench
135 x 10 135 x 10

Pushdowns ss/w Cable Curls
Number 14 /Number 14 - 10/10 10/10 10/10

Wrk 16 : ME LB

Box 1 - Squat
135 x 10 225 x 5 315 x 5 365 x 5 385 x 5 405 x 5

Stiff Leg Deadlifts
225 x 5 315 x 5 365 x 5

Conditioning

1 round
135 deadlifts
30 skips

x 5 rounds Time : 4:56

Wrk 15 : ME UB

Overhead Press
Bar x 10 Bar x 5 95 x 5 135 x 5 185 x 5 185 x 5

Single Arm Pushdown
Number 4 x 21 Number 6 x 15

DB Incline Press
65 x 10 65 x 10