The author refers to experienced athletes as people who are able to overcome a weight of 110-150 kg in the bench press. In such people, the muscles have already acquired sufficient tone and are able to withstand significant loads, which leads to training with greater intensity……………….
The author refers to experienced athletes as people who are able to overcome a weight of 110-150 kg in the bench press. In such people, the muscles have already acquired sufficient tone and are able to withstand significant loads, which leads to training with greater intensity.
The main principle of training experienced athletes and professionals, according to the author, will be the principle of sufficiency training loads. It consists in not climbing on maximum weights, but strive to perform the exercises as technically as possible and in the manner that corresponds to the current training cycle.
Load cycling is very important for experienced athletes. The author identifies three types of cycles: work on slow muscle fibers (mass-gaining cycle), work on fast muscle fibers (power cycle) and lead up to competitions (reaching the peak of strength). These cycles reflect the system of exercise intensity and can be performed within the same training program (without changing the exercises, but changing the system of approaches / repetitions and the manner of movement).
The general principle of building training for experienced athletes can correspond to the following scheme:
Basic exercises involve a large number of muscles and provoke a powerful surge of hormones that affect anabolism. Including them in the training process is mandatory, although you should not really climb on the weights in these exercises. Remember that a significant load in the exercises of the non-core complex will take away from the body some of the resources that can be used in the restoration of the main “pressing” muscle groups.
Exemplary training plan experienced athletes may look like this. To illustrate load dosing, suppose that the athlete has a one-rep maximum in the bench press - 150 kg:
1 training day
1.
Squat 120*10*3;
2.
Bench press 90 * 6 * 4 (90 kg in 4 sets of 6 repetitions);
3.
Bench press with a pause 110 * 2 * 4;
4.
Bench press 30 * 8 * 3;
5.
Triceps on the block 60*8*3;
6.
Biceps with dumbbells standing 25*10*3;
2 training day
1.
Schwung 90*3*4;
2.
Bench press 100*10*3;
3.
Bench press with an average grip 120 * 4 * 4;
4.
Lifting a dumbbell in front of you 20 * 8 * 3;
5.
Triceps on the block 50*12*2;
3 training day
1.
Deadlift 140*10*3;
2.
Bench press 50*12*2
3.
Pull to belt 100*6*3
4.
Thrust to the chest on the block 80 * 8 * 4
5.
Hyperextensions without weight 12*4
4 training day
1.
Squat with a barbell on the chest 60 * 10 * 4;
2.
Bench press 120*4*4;
3.
bench press narrow grip 80*6*3;
4.
french press 40*6*2;
5.
Triceps on the block 70*10*2;
6.
Biceps with dumbbells standing 30 * 6 * 3.
This plan is a complex for the development of white muscle fibers. It is advisable to include bench presses with a weight of about 50-60% of the RM for 20 repetitions in the complex for training slow muscle fibers. Complexes of white and red muscle fibers must be alternated: to effectively increase the result in the bench press, hypertrophy of both types of muscle fibers is necessary. If less than two months are left before the competition, then you should proceed to the pre-competitive training complex, leaving only the main presses, reducing training program up to 2-3 days and excluding squats, schwungs and others basic exercises, not directly related to the bench press, as well as all exercises for the biceps and back.
Always remember the principle of dosing loads. If you are “crushed” during training, then consider that the entire training week has been wasted: the muscles not only get excessive stress, but you also acquire a mental barrier that will prevent you from being fully realized at maximum weights.
Try to avoid pain after exercise. Many mistakenly believe that pain is a sign of growth or progress. Pain in the body is always a signal of a violation or failure., so if your muscles hurt (this does not apply to those who train after long break), it means that you are overzealous in training, and you should reduce the working weights in the exercises. More detailed information about the physiology of post-workout pain can be found in the articles MSMK, world and European champion Georgy Funtikov.
Golovinsky Dmitry,
MSMK in powerlifting, CCM in arm wrestling.
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Dmitry Golovinsky is a popular Ukrainian powerlifter, coach, champion of Ukraine and the world. The athlete was able to press the barbell weighing 302.5 kg without using a bench shirt.
Dmitry was born in 1988 on June 29. Received a diploma, graduating from the highest state university. He started playing sports at the age of 14. From the age of 17, he began to be interested in powerlifting, especially the bench press. A simple, modest person, so he did not chase records, especially to compete. I gave more experience to the sport itself, but I was in no hurry to participate in competitions.
Such a choice was made correctly, since Dmitry Golovinsky established himself as a strong athlete who devoted himself headlong to the bench press. Mentor Dmitry Kurochkin, who helps him in drawing up a training plan. The coach helped him become the world and Ukrainian champion in this movement.
Bench press - 302.5 kg
Such strong strength indicators made him a Master of Sports international class in various alternative federations. In 2014, he shook his first 300 kg at the GPA championship, and then 302.5 kg. Thus, Golovinsky is the strongest bencher in Ukraine.
Careful planning and preparation for the competition is a laborious and favorite part of Dmitry. He also likes to participate in discussions in in social networks where he firmly defends his opinion. Helping newbies for free. Repeatedly performed with Kirill Sarychev at competitions. Developed a special training method for power sports- LMS.
Squats 330 kg
A person does not hesitate to talk about steroids to beginners. Explains all the consequences of taking pharmacology.
Power indicators:
- Squats - 270 kg (in the hall 330-340 kg in bandages);
- Bench press - 302.5 kg (Ukrainian record);
- Deadlift - 270 kg (in the hall 300-320).
Dmitry focused on other exercises, which significantly improved his triathlon total. On the Internet, you can see how he easily copes with a weight of 330 kg in squats, which is an excellent result. At this rate, the amount of 1000 kg without the use of overalls is very close to implementation.
Anthropometric data:
- Weight - 135 kg;
- Height - 185 cm;
- Bench press - 302.5 kg.
He does the bench press at every workout, but also performs other exercises from power triathlon. Also bench presses standing with a lot of weight, different grips during the press. Uses additional exercises. When the week is intense, he does paired workouts three times. It's kind of like a weightlifting program. Reduces the volume and number of pre-competition workouts.
Dmitry's record for biceps - 100 kg
To restore muscles, the total workout load is not very large. On the additional exercises focuses on triceps and pectoral muscles.
Nutrition
Sports nutrition does not use. Rarely buys Riboxin and
Where he not only tells, but also clearly shows a lot of what he writes about in the blog. So, the word to Dmitry.
1. Tell us how you got into the sport, how you started sports way And what are the main milestones of this path you could highlight?
Dmitry: I first entered the gym at the age of about 16. I did not differ in the makings of an athlete, - I was a simple teenager who aspired to become bigger and stronger. Like many other young people, he came to the gym without clearly defined goals - just pump up, improve muscle tone and the like. It should be noted that I was very lucky then with the coach. He immediately explained to me that it is the basic exercises that build strength, allow you to achieve a significant increase in muscle mass. Training quickly began to give results, primarily from the position of set muscle mass- when I started studying at the institute, I already weighed 100 kg and could bench press with a weight of 140-150 kg.
Undoubtedly, the main milestone of my path is the acquaintance with the most experienced and greatest coach Viktor Kurochkin, who positively influenced both my results and methodological knowledge. I came to the hall to Viktor Vladimirovich in 2009 and continue to visit him until today. Then I was already quite prepared, I could bench press about 160 kg. Over the past year and a half, I have practically not progressed at all, but here, having got into a real forge of strength, I managed not only to significantly increase my results, but also to acquire the desire to understand every facet of the training process.
Training under the guidance of an experienced trainer immediately began to bear fruit - even then I began to participate in bench press competitions in the IPF federation. However, I did not rise above the regional level. I completed my performances in the IPF in December 2010: I took second place in the 100 kg category with a result of 200 kg, I completed the CMS standard. I was benching in the Titan Katana bench shirt.
It is interesting that the same year, in March, I made my first appearance in federation AWPC at the Ukrainian Championship and shook 182.5 kg without a bench shirt, taking 1st place in the 100 kg category, juniors. Despite the fact that this performance was spontaneous, I was able to show a decent result, meet the MSMK standard, and also set a European record.
It should be said that at that time I was not very willing to take part in competitions - I was more engaged in general physical training. In addition, I was simultaneously engaged in arm wrestling, which I thoroughly got hooked on in 2009. My performances in arm wrestling have developed quite well - I won the championship of the Dnepropetrovsk region twice. However, it did not rise to the level of the country.
In 2010, I completely left the sport, and returned quite by accident only in 2012. He returned, I must say, a completely different athlete.
2. In your video on the counter movement technique in the bench press, you say that you first saw this technique in Ryan Kennelly's film "Road to Arnold". What other great athletes have influenced you?
Dmitry: I distinctly remember the first time I saw deadlift experienced Ukrainian athlete Ivan Freydun. Then I admired his filigree deadlift of 335 kilograms, shown in 2002 at the World Championships. After watching this video, I began to visit the gym in order to increase strength. Simple "rolling" was in the past.
5. What kind of people make up the audience of your community? What do they have in common, what unites them?
Dmitry: The members of our community, in my opinion, are very close-knit people, ready to help each other with advice and guidance. We are united by the desire for conscious and high-quality training process. To strive to maximize the results of your training through ordering, analysis and optimization.
6. Who other than you is on the team of VKontakte community administrators and blog authors last-man.org ?
Dmitry: The community administrators, in addition to me and Roman Zhulyabin, also include other people whose knowledge and experience can be useful to members of our community. Among them are my friend and comrade in the gym, master of sports, Evgeny Eremin, master of sports Ilya Nidilko, Alexander Sashanov - a connoisseur of sports "goodies", Vitaly Evsyukov - an expert in the theoretical part of training, Dmitry Bondarenko - an experienced armwrestler, and Evgeny Pavlychev - my student and one of my best friends.
7. The motto of your community is "The one who is smarter will win." At the forefront is awareness, planning, calculation, both in life and in strength training. To properly train, plan, set goals, you need some kind of basic set knowledge that will help not fall for the bait of those who, roughly speaking, teach "to pump biceps with push-ups." What do you think, what should this basis be, where should a beginner start, who has firmly decided to think with his head and wants to “separate the wheat from the chaff” on his own?
Dmitry: I would advise first of all to go to the site last-man.org and read articles from the "General" section. I consider the article on the adaptive reserve to be one of the defining articles of the site - I advise you to read it first. If a person sets out to get acquainted with the primary source of my thoughts, then I always suggest reading the article "On Literature", where I give links to some books that I used myself. Among them are publications on weightlifting, powerlifting and bodybuilding.
8. Question from our reader: how promising is it to train without doping? Do you have an article on when to start. What if you don't start at all?
Dmitry: To be honest, I always dissuade those people who want to start “chemizing”. In my opinion, everyone can achieve outstanding results without chemistry. Another thing is that many are in a hurry - they want everything at once. These are the ones to be answered. Some will argue otherwise, but I seriously believe that many Soviet records in weightlifting were set precisely without doping. If one person can do it, then others can do it too. It's all about approach.
9. What is your attitude towards equipment? Have you tried your hand at T-shirts, slingshots, etc.?
Dmitry: Yes, my very first performances in the bench press I performed in a single-layer bench press shirt - Titan Katana. I don’t use a slingshot, since there are no competitions in it, and the effectiveness of the bench press in a slingshot is doubtful for me. My attitude to equipment is neutral. If athletes consider it necessary to perform competitive movements in equipment - well, that's their choice. No need to think that by wearing a T-shirt or overalls, you immediately increase the result. Working into the equipment is also a remarkable job.
10. Do you use sports nutrition and supplements in your daily life. If yes, what exactly?
Dmitry: I don't use any sports nutrition at all. I will not give any explanation - this is just my strange principle, which many do not understand. I can occasionally drink a course of riboxin, methyluracil, inject vitamins (B1, B6, B12), but I don’t accept anything that is sold in bucket jars with bright stickers at all.
11. How did you get the desire to take up arm wrestling as well?
Dmitry: I decided to take up arm wrestling, because it just became interesting. I remember watching Magnus Samuelsson's film "World Strongest Arms", where, among other things, he talks about wrestling. I decided to try - I came to the arm wrestling section and could not win almost anyone, despite the fact that I had sufficient general physical training. After that, he set fire to the goal of achieving something.
12. On your YouTube channel among the many methodical videos on strength training, there is a video about hardening. How did you come to this, what is your “work experience”, what benefit do you feel from it?
Dmitry: Lately, I haven't been hardening regularly, because I just don't have enough time. However, in the past, he regularly bathed in the river during the winter season. The benefits are undeniable - increasing the adaptive abilities of the body, increasing cold resistance, strengthening immunity.
13. Tell us about your plans for the future. Both in sports and blog/community development. Videos from which competitions should we expect on your channel? Are there any new blog series or new content format planned for the community?
Dmitry: In the future, it is planned to continue to publish materials on strength training and bodybuilding. My cooperation with talented arm wrestlers: Dmitry Bondarenko, Andrey Barskov, and Vladimir Nichik, makes it possible to create high-quality materials for arm wrestling as well. We plan to create a methodological base for both beginner armwrestlers and experienced athletes.
It is necessary, of course, to create new materials on power triathlon and individual areas. strength training. I want to reveal all these provisions in the same way as it turned out with bench press training. Make it concise, high-quality and understandable so that people can progress. Of course, there will also be articles on bodybuilding.
About sport. At the moment I am out of any training - I train endurance and increase GPP. I plan to show the peak of the form in the fall - I count on the bench press at least 300 kg. I will move towards this goal in stages: the first stage is a bench press of 200 kg for 10 repetitions; the second stage - bench press 250-260 kg per time out of preparation; the third is targeted preparation and access to the bench press in the region of 300 kg.
As for the community, I would very much like to forge an ideology. The ideology of the superiority of knowledge, solidarity and mutual assistance. It was for this purpose that articles were written about relationships within the community.
Genius is the highest ability to concentrate attention on the subject being studied.
Ivan Petrovich PavlovHello!
5. What kind of people make up the audience of your community? What do they have in common, what unites them?
Dmitry: The members of our community, in my opinion, are very close-knit people, ready to help each other with advice and guidance. We are united by the desire for a conscious and high-quality training process. To strive to maximize the results of your training through ordering, analysis and optimization.
6. Who other than you is on the team of administrators of the VKontakte community ( http://vk.com/lastmanstand1ng) and the authors of the blog http://last-man.org ?
Dmitry: The community administrators, in addition to me and Roman Zhulyabin, also include other people whose knowledge and experience can be useful to members of our community. Among them are my friend and comrade in the gym, master of sports, Evgeny Eremin, master of sports Ilya Nidilko, Alexander Sashanov - an expert in sports "goodies", Vitaly Evsyukov - an expert in the theoretical part of training, Dmitry Bondarenko - an experienced armwrestler, and also Evgeny Pavlychev - my student and one of my best friends.7. The motto of your community is "The one who is smarter will win." At the forefront is awareness, planning, calculation, both in life and in strength training. In order to train competently, plan, set goals, you need some basic set of knowledge that will help you not fall for the bait of those who, roughly speaking, teach “to pump biceps with push-ups”. What do you think, what should this basis be, where should a beginner start, who has firmly decided to think with his head and wants to “separate the wheat from the chaff” on his own?
Dmitry: First of all, I would advise you to go to last-man.org and read articles from the "General" section. I consider the article on the adaptive reserve to be one of the defining articles of the site - I advise you to read it first. If a person sets out to get acquainted with the primary source of my thoughts, then I always suggest reading the article “On Literature”, where I give links to some books that I used myself. Among them are publications on weightlifting, powerlifting and bodybuilding.https://do4a.net/data/MetaMirrorCache/6d8f8336f0d649960ce3346709a39e73.jpg
8. Question from our reader: how promising is it to train without doping? Do you have an article on when to start. What if you don't start at all?
Dmitry: To be honest, I always dissuade those people who want to start “chemizing”. In my opinion, everyone can achieve outstanding results without chemistry. Another thing is that many are in a hurry - they want everything at once. These are the ones to be answered. Some will argue otherwise, but I seriously believe that many Soviet records in weightlifting were set precisely without doping. If one person can do it, then others can do it too. It's all about approach.9. What is your attitude towards equipment? Have you tried your hand at T-shirts, slingshots, etc.?
Dmitry: Yes, my very first performances in the bench press I did in a single-layer bench press shirt - Titan Katana. I don’t use a slingshot, since there are no competitions in it, and the effectiveness of the bench press in a slingshot is doubtful for me.
My attitude to equipment is neutral. If athletes consider it necessary to perform competitive movements in equipment - well, that's their choice. No need to think that by wearing a T-shirt or overalls, you immediately increase the result. Working into the equipment is also remarkable work.
10. Do you use sports nutrition and supplements in your daily life. If yes, what exactly?
Dmitry: I don't use any sports nutrition at all. I will not give any explanations - this is just my strange principle, which many do not understand. I can occasionally drink a course of riboxin, methyluracil, inject vitamins (B1, B6, B12), but I don’t accept anything that is sold in bucket jars with bright stickers at all.11. How did you get the desire to take up arm wrestling as well?
Dmitry: I decided to take up arm wrestling, because it just became interesting. I remember watching Magnus Samuelsson's film "World Strongest Arms", where, among other things, he talks about wrestling. I decided to try - I came to the arm wrestling section and could not win almost anyone, despite the fact that I had sufficient general physical training. After that, he set fire to the goal of achieving something.
12. On your YouTube channel ( http://www.youtube.com/user/88Dmitry) among the many methodical videos on strength training, there is a video about hardening. How did you come to this, what is your “work experience”, what benefit do you feel from it?
Dmitry: Lately, I haven't been hardening regularly, because I just don't have enough time. However, in the past, he regularly bathed in the river during the winter season. The benefits are undeniable - increasing the adaptive abilities of the body, increasing cold resistance, strengthening immunity.
13. Tell us about your plans for the future. Both in sports and blog/community development. Videos from which competitions should we expect on your channel? Are there any new blog series or new content format planned for the community?
Dmitry: In the future, it is planned to continue to publish materials on strength training and bodybuilding. My cooperation with talented arm wrestlers: Dmitry Bondarenko, Andrey Barskov, and Vladimir Nichik, makes it possible to create high-quality materials for arm wrestling as well. We plan to create a methodological base for both beginner armwrestlers and experienced athletes.It is necessary, of course, to create new materials on power triathlon and certain areas of power training. I want to reveal all these provisions in the same way as it turned out with bench press training. Make it concise, high-quality and understandable so that people can progress. Of course, there will also be articles on bodybuilding.
About sport. At the moment, I am out of any training - I train endurance and increase GPP. I plan to show the peak of the form in the fall - I count on the bench press at least 300 kg. I will move towards this goal in stages: the first stage is a bench press of 200 kg for 10 repetitions; the second stage - bench press 250-260 kg per time out of preparation; the third is targeted preparation and access to the bench press in the region of 300 kg.
As for the community, I would very much like to forge an ideology. The ideology of the superiority of knowledge, solidarity and mutual assistance. It was for this purpose that articles were written about relationships within the community.