What training are you doing/have you done today? (Vol.3)

[biggbn]

didelydoo said:

I'd stick with heavier strength training tbh- the training that built the muscle, retains the muscle. A mistake many make is increasing the volume, and decreasing the load when cutting, where they should really do the opposite. Cutting is where the muscle needs the most intense stimulus to be retained, so loading is a great way of doing that. Weight training burns very few calories, even with higher volume.

But, if it's working well, keep at it!

Thanks man, I have not been nearly as consistent at gym but am mixing up volume and strength work now, it does make sense to do so. I did not set out to lose weight just wanted another challenge and someone suggested gvt which I did adhere to strictly for about 6-8 weeks. Most of weight loss has come from switching to an almost vegan diet, no milk, butter or products containing them. Been vegetarianish for many years now (eat shellfish).

Picking up a lot of aches and pains, may be time to look to supplementation. But have set myself a goal of getting under 19st before any thought of mass/bulk/strength

Edited by biggbn on Friday 3rd May 15:19

[Animal]

Lunchtime:
Bench press 72.5 x 5, 85 x 5, 95 x 11
Dips 5x15
Snatch grip high pull 5x5 @ 65
Face pull 3x15

[smiffy180]

Back on my own program for a bit, see how well it works as a off season plan.
Last time it worked great although was running some sarms at the time too.

Today was brutal. All numbers were just gauging where to start so I don't over do it.
2mins rest max although was around 90s.
5x10 SSB box squats @105kg
5x3 box jumps (these were hard as legs were dead) 30s rest.
3x12 53kg leg extension 30s rest
3x8 SSB reverse lunges @25kg (bar only)
3x12 single leg leg press @170lbs in plates
3x12 bent over rows @60kg (was absolutely knackered at this point)
3x15 30lb dumbell curls
4x20s max effort bike sprint with 40s rest.

Down 3 flights of stairs to finish....
Next week is heavy, less reps and volume.

[biggbn]

smiffy180 said:

Back on my own program for a bit, see how well it works as a off season plan.
Last time it worked great although was running some sarms at the time too.

Today was brutal. All numbers were just gauging where to start so I don't over do it.
2mins rest max although was around 90s.
5x10 SSB box squats @105kg
5x3 box jumps (these were hard as legs were dead) 30s rest.
3x12 53kg leg extension 30s rest
3x8 SSB reverse lunges @25kg (bar only)
3x12 single leg leg press @170lbs in plates
3x12 bent over rows @60kg (was absolutely knackered at this point)
3x15 30lb dumbell curls
4x20s max effort bike sprint with 40s rest.

Down 3 flights of stairs to finish....
Next week is heavy, less reps and volume.

What's your thoughts on box squats?

[didelydoo]

Events>

Log- 120kg x 3, 100x 7
Farmers walk, 15m- 100kg, 120kg, 140kg + hold

Decent. Log PB- got my groove now! Grip feels solid too, 140 a hand was decent.

[marksx]

I'm looking at a new routine for the next few weeks. Something like this..

https://www.coachmag.co.uk/fitness-technology/4355...

But, I don't have the ceiling height for overhead press or pull ups. What would be good alternatives to put in there?

[smiffy180]

biggbn said:

What's your thoughts on box squats?

In my opinion, with a SSB as well, it targets both the weak parts of the squat and develops explosive power.
Highly recommended by some top squatters.
I'll be doing regular squats during my heavy week though for now

[popeyewhite]

marksx said:

I'm looking at a new routine for the next few weeks. Something like this..

https://www.coachmag.co.uk/fitness-technology/4355...

But, I don't have the ceiling height for overhead press or pull ups. What would be good alternatives to put in there?

Seated OHP and stick a pullup bar in the doorway. The program you linked to isn't a mass builder particularly BTW, it will tone you up a bit though (ie you might lose a bit of weight and put a tiny bit of lean mass on but 28 days?)

[marksx]

popeyewhite said:

Seated OHP and stick a pullup bar in the doorway. The program you linked to isn't a mass builder particularly BTW, it will tone you up a bit though (ie you might lose a bit of weight and put a tiny bit of lean mass on but 28 days?)

Thanks, daft as it sounds I don't even think I have a doorway I could get a pull up bar in. They are all right up to the walls.

I'll keep looking for other programs. That was the first I found

[biggbn]

smiffy180 said:

In my opinion, with a SSB as well, it targets both the weak parts of the squat and develops explosive power.
Highly recommended by some top squatters.
I'll be doing regular squats during my heavy week though for now

Sorry, trained a long time but dunno abbreviations? Ssb?

[Halb]

1 second quicker than last week (which was the third consecutive time at the exact same time). So one second off being the exact time for 1 month.

[Animal]

marksx said:

popeyewhite said:

Seated OHP and stick a pullup bar in the doorway. The program you linked to isn't a mass builder particularly BTW, it will tone you up a bit though (ie you might lose a bit of weight and put a tiny bit of lean mass on but 28 days?)

Thanks, daft as it sounds I don't even think I have a doorway I could get a pull up bar in. They are all right up to the walls.

I'll keep looking for other programs. That was the first I found

Have you got a solid dining table? If so, you could lie under it and use one end for inverted rows.

[didelydoo]

biggbn said:

What's your thoughts on box squats?

Box squats were originally developed for wide stance equipped lifting, where you sit down and back, before standing up. They were then bastardised for normal lifting. IMO there are better things to do, high bar, low bar and safety bar squats, pause squats, banded etc etc. I just don’t see how stopping unnaturally on a box has any benefit over pausing (which is harder)

But they have their place if some kind of variation is essential. And some strong guys use them, though lots more don’t.

Not something I personally think gives bang for buck compared to other options tbh.

But that’s just my opinion

[marksx]

Animal said:

Have you got a solid dining table? If so, you could lie under it and use one end for inverted rows.

Yes I could do that, thanks. Possibly even rig something up with the squat rack.

[popeyewhite]

marksx said:

Animal said:

Have you got a solid dining table? If so, you could lie under it and use one end for inverted rows.

Yes I could do that, thanks. Possibly even rig something up with the squat rack.

It's a great idea but inverted rows are nowhere near a pullup in returns, they're much easier as well, obviously. Interesting idea though, perhaps if your bench isn't attached to your barbell stand you could do reverse presses?

[ORD]

didelydoo said:

I'd stick with heavier strength training tbh- the training that built the muscle, retains the muscle. A mistake many make is increasing the volume, and decreasing the load when cutting, where they should really do the opposite. Cutting is where the muscle needs the most intense stimulus to be retained, so loading is a great way of doing that. Weight training burns very few calories, even with higher volume.

But, if it's working well, keep at it!

This makes sense but there are apparently studies that show that muscle retention during a deficit is determined by the size of the deficit and nothing else.

I’ll go with the bros on this one, I think, because it’s really counter intuitive that lifting wouldn’t at least slow muscle loss.

[popeyewhite]

ORD said:

didelydoo said:

I'd stick with heavier strength training tbh- the training that built the muscle, retains the muscle. A mistake many make is increasing the volume, and decreasing the load when cutting, where they should really do the opposite. Cutting is where the muscle needs the most intense stimulus to be retained, so loading is a great way of doing that. Weight training burns very few calories, even with higher volume.

But, if it's working well, keep at it!

This makes sense but there are apparently studies that show that muscle retention during a deficit is determined by the size of the deficit and nothing else.

I’ll go with the bros on this one, I think, because it’s really counter intuitive that lifting wouldn’t at least slow muscle loss.

Wouldn't be any muscle loss if the OP supplemented, if that was the intention as alluded to at the top of the page?

[marksx]

popeyewhite said:

It's a great idea but inverted rows are nowhere near a pullup in returns, they're much easier as well, obviously. Interesting idea though, perhaps if your bench isn't attached to your barbell stand you could do reverse presses?

My bench is free to move.
Do you mean reverse grip bench press?

[popeyewhite]

marksx said:

My bench is free to move.
Do you mean reverse grip bench press?

No, sorry, I meant inverted rows under the bar you use for benching. Just move the bench out of the way.

[smiffy180]

biggbn said:

Sorry, trained a long time but dunno abbreviations? Ssb?

Safety Squat Bar

didelydoo said:

Box squats were originally developed for wide stance equipped lifting, where you sit down and back, before standing up. They were then bastardised for normal lifting. IMO there are better things to do, high bar, low bar and safety bar squats, pause squats, banded etc etc. I just don’t see how stopping unnaturally on a box has any benefit over pausing (which is harder)

But they have their place if some kind of variation is essential. And some strong guys use them, though lots more don’t.

Not something I personally think gives bang for buck compared to other options tbh.

But that’s just my opinion

To me it's very similar to a pause but you take out the tension too, a dead stop squat essentially? Although the differences are probably minimal.
I only do them light though because I don't want to risk injury from sitting down wrong.
Pause squats I'd say are more TUT in comparison?