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

[MC Bodge]

J4CKO said:

I am changing what I do, started going to classes at the gym and its a revelation, no thinking about what to do you just get told to do it and crack on.

Been doing Kettlebells and its made me realise how a lot of the time I just piss about, really good combination of some resistance but introducing more stamina and core stuff, noticing my fitness improve over time.

The missus has said to come to a Circuit training class as well on Monday, she has gone from a nigh on 13 stone and not very fit to 9 stone and really pretty fit.

Once you get over the fact its not weights and all blokes, its great.

This is all very true. Kettlebells are great. Maces are eveb better in my opinion.

Off balanced loads, core strength and endurance to give good "work capacity" is where it is at for me, rather than just big numbers in the big barbell lifts (and I don't own a squat rack!). Each to their own, of course.

As you've pointed out, though, it is about getting the most out of what you do, whatever you do.

[Halb]

farmers walks, suitcase carries are good

Pull day today...went like a dream, was expecting stuff to be RPE 11...it wasn't.

[MC Bodge]

Halb said:

farmers walks, suitcase carries are good

Indeed.

Bearhug and Zercher carries with a sandbag are good too.

[didelydoo]

Halb said:

farmers walks, suitcase carries are good

Pull day today...went like a dream, was expecting stuff to be RPE 11...it wasn't.

Supercompensation- your start point will be higher than it was before you deloaded. I always come back stronger after resting, it’s great!

Push until you overreach, deload again, repeat, repeat etc etc = constant progress.


Thanks all re the front squat, was a nice surprise that it felt decent!

[Halb]

didelydoo said:

Supercompensation- your start point will be higher than it was before you deloaded. I always come back stronger after resting, it’s great!
Push until you overreach, deload again, repeat, repeat etc etc = constant progress.
Thanks all re the front squat, was a nice surprise that it felt decent!

Erm, yeah, I would have been dubious if you'd told me that, but, er, I was mildly surprised. It's like a magic pill.
Well done on the squat...still don't tink you should be doing stuff like that.

[didelydoo]

Halb said:

Erm, yeah, I would have been dubious if you'd told me that, but, er, I was mildly surprised. It's like a magic pill.
Well done on the squat...still don't tink you should be doing stuff like that.

Always best to start the next build up a bit below where you finished up the last one (or a bit above where you started the last one) so you've room to build up past where you'd finished. Like 2 steps forward, 1 step back, 2 steps forward, 1 back etc.

[Halb]

didelydoo said:

Always best to start the next build up a bit below where you finished up the last one (or a bit above where you started the last one) so you've room to build up past where you'd finished. Like 2 steps forward, 1 step back, 2 steps forward, 1 back etc.

Ahh right! Makes sense. I actually went in at the same weight, and went for 1+ rep across the board. But that sounds far more sensible for leg day...which I am wary off.

---

Finally managed 20.1 today. 5 rounds, ha! Burpees were far, far more difficult than I remembered (doing them properly not the wky cf way )

[smiffy180]

I've written myself off today
Did my Movember charity challenge along with another one.

200kg x25 deadlift in 1 set.
500m row in 1:21.3!
https://www.facebook.com/story.php?story_fbid=1016...

Only available on my Facebook due to the length if you do want to watch.

[V8mate]

Shame there was only the last five seconds of the row; would have liked to have watched that... it's a bloody amazing achievement!

[smiffy180]

V8mate said:

Shame there was only the last five seconds of the row; would have liked to have watched that... it's a bloody amazing achievement!

Cheers!
I'm not sure if they filmed it!
I'll drop them a message, first 250m was a 1:10 500m time then dropped to 1:30 last 250m, it was like I hit a wall at the half way mark and just couldn't generate power.

[Halb]

great effort, out your row time in the wiki

[smiffy180]

Halb said:

great effort, out your row time in the wiki

Cheers.
Added to the wiki, I may try the 100 and 200m rows too.
500 killed me though

[ORD]

smiffy180 said:

Cheers.
Added to the wiki, I may try the 100 and 200m rows too.
500 killed me though

Stay clear of the 100m. I don’t want to drop even lower down the list! That said, I think I’m the only short arse with a good 100 m time.

[didelydoo]

Having given up squatting pretty much, I gave it a go today with the safety bar and got a PB of 10 reps @ 200kg
Currently cutting, and it was at 5 in the morning, so more there in better circumstances. Just like smith pressing got me better at bench, heavy Hack squats and other leg stuff has got me better at squats, despite zero squatting.

https://www.instagram.com/p/B5XCgPADmpM/?utm_sourc...

[V8mate]

didelydoo said:

Having given up squatting pretty much, I gave it a go today with the safety bar and got a PB of 10 reps @ 200kg
Currently cutting, and it was at 5 in the morning, so more there in better circumstances. Just like smith pressing got me better at bench, heavy Hack squats and other leg stuff has got me better at squats, despite zero squatting.

https://www.instagram.com/p/B5XCgPADmpM/?utm_sourc...

Strong and good form!

I was really pleased when my gym got a safety bar; my shoulder mobility is reduced since I buggered my rotator cuff, so it seemed like a real boon.

As it turned out, I found that the kinda-foetal arm position moved/messed up my CoG/balance; just couldn't get on with it.

Had to stick with the traditional approach.

[didelydoo]

V8mate said:

Strong and good form!

I was really pleased when my gym got a safety bar; my shoulder mobility is reduced since I buggered my rotator cuff, so it seemed like a real boon.

As it turned out, I found that the kinda-foetal arm position moved/messed up my CoG/balance; just couldn't get on with it.

Had to stick with the traditional approach.

Thanks! Yeah, the safety bar drags you forward the lower you get, takes a bit of getting used to.

[smiffy180]

didelydoo said:

Having given up squatting pretty much, I gave it a go today with the safety bar and got a PB of 10 reps @ 200kg
Currently cutting, and it was at 5 in the morning, so more there in better circumstances. Just like smith pressing got me better at bench, heavy Hack squats and other leg stuff has got me better at squats, despite zero squatting.

https://www.instagram.com/p/B5XCgPADmpM/?utm_sourc...

I'd say they're working so well for you because you already have the stability, you've isolated the muscles a bit more and become stronger?

Strong squats though!

[didelydoo]

smiffy180 said:

I'd say they're working so well for you because you already have the stability, you've isolated the muscles a bit more and become stronger?

Strong squats though!

They'll be a bunch of variables, but I've just gotten stronger at sitting down and standing up pretty much, without squatting.

[Ed/L152]

Having never done strength training before I'm 2 months into a novice linear progression on squat, overhead press, bench and deadlift, plus lat pulldown too. Although recently the progression has been slowing. Today I finally got 47.5kg overhead, back squatted 90kg and deadlifted 130kg. Monday I benched 62.5kg (I alternate OHP and bench). All for 3 sets of 5, except deadlift 1 set of 5.

My squats have a small tendency to 'good morning', I'm not sure if it's a quad weakness or something else. I'll probably squat 90kg on Friday then go for 92.5 (practically bodyweight) on Monday.

I did have deadlift up to 145kg but with some rounding of the back, so I've reset and taken some coaching on this. I'm taking the chance to persevere with hook grip, rather than resorting to alternate.

My numbers seem embarrassingly low. I'm really enjoying it though, and it's encouraging me to actively reduce my beer consumption and increase how much I sleep, so I'm getting indirect benefits elsewhere as well.

Edited by Ed/L152 on Wednesday 27th November 18:40

[TheJimi]

Ed/L152 said:

My squats have a small tendency to 'good morning', I'm not sure if it's a quad weakness or something else. I'll probably squat 90kg on Friday then go for 92.5 (practically bodyweight) on Monday.

Are you going low bar or high bar?

If low bar, then when you're at or close to your limit, you do tend to go a bit "good morning" - almost everyone does with low bar.

If that's the case and you're unhappy with that, switch to high bar. You probably won't shift the same weight initially, but equally, unless your tech is crap, it'll remove the good morning element.