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

[mooseracer]

mcelliott said:

Yesterday, 55km on Zwift, fast group ride, legs felt pretty good, then straight into the sea, one more month of cold sea temperatures then hopefully it should start rising, probably around 7 or 8 at the moment, will do some swimming in the big lake in the Alps where we’re staying, that will be around 4 or 5 degrees colder, always found lake swimming a bit creepy, this one has those huge hydro sink holes in it!

That ^^ would freak me out!!

[MaxFromage]

mooseracer said:

That ^^ would freak me out!!

Yes no chance I'd be doing that. I nearly drowned twice as a child, once jumping into a swimming pool deep end and the second getting wrapped up in kelp in a strong sea. I still sea swim on holiday, but only for my child's sake and because I'm stubborn. The thought of seeing an almost bottomless chasm below me makes me sick just thinking about it

[SturdyHSV]

Few PBs this week, I managed 4 x 100 bench last week, which was a significant jump from previously only managing 2 and normally just 1, followed that up with a 105. This week wanted to back that up, warmed up with 60 then 6 x 90, and managed 4 x 100 again, and a second set saw 3 x 100, so I was very pleased with that. Finished with 10 x 75 as a bit of a burn.

Today was deadlifts and finally got the double bodyweight deadlift of 160kg. Have hit 150 a fair few times, so today after 3 x 140 I jumped straight up as I was feeling good.

Really pleased, have been back in the gym for a year now (having last been probably 8 years ago) and I'm stronger than I've ever been (and never skipping leg day unlike 20s me )

[biggbn]

This mornings circuit.

Flat bench 105kg x 10
Incline dumbell 40kg x 10
Incline dumbell fly 35kg x 8
Shrugs 50kg dumbells x 15
Single arm rows 50kg dumbells x 20 per side
20kg disc front raises x 20
40kg dumbell clasp grip front raises x 10
50kg clean and press x 10
Wall slam med. Ball x 15 per side
Floor slams from squat x 10
Explosive ball push from chest into wall catch x 10
Barbell curls x 15
Thor lateral raises 10 reps per side 17.5 kg

Breathing hard...

[MaxFromage]

Those medicine balls are going to be great for your overall fitness

[JimmyConwayNW]

1 Minute each x 4 rounds
Wall balls 8kg ball
Walking Lunges 25kg bag
Burpee broad jumps

1 Minute each x 4 rounds
Ski Erg
Farmer carry 24kg
Burpee Broad Jumps

1 Minute each x 4 rounds
Rowing machine
Sled push comp weight
Treadmill

Finish with 3 rounds 1 min per station
24" box jumps
Thrusters
Burpee to shoulder press 6kg dumbells

5km run to finish

[LimaDelta]

biggbn said:

Squat 140kg x 8
Deadlift 140kg x 10 (this needs to move up next time)

Interesting to see, why do you think your DL is the same as your squat? Do you think your DL is too low, or your squat too high? Are your 1RM the same too or just when repping?

My DL is more than my squat (1.9 x bodyweight DL & 1.7 squat), but not as much higher as it should be by conventional wisdom. I know some people whose DL is way higher than their squat (perhaps they just don't squat often enough...?). I think subconsciously I hold back a bit on my DL as I have had some back issues in the past, and still see a chiro regularly.

Anyway, just curious to see someone else whose numbers are close to each other.

[biggbn]

LimaDelta said:

biggbn said:

Squat 140kg x 8
Deadlift 140kg x 10 (this needs to move up next time)

Interesting to see, why do you think your DL is the same as your squat? Do you think your DL is too low, or your squat too high? Are your 1RM the same too or just when repping?

My DL is more than my squat (1.9 x bodyweight DL & 1.7 squat), but not as much higher as it should be by conventional wisdom. I know some people whose DL is way higher than their squat (perhaps they just don't squat often enough...?). I think subconsciously I hold back a bit on my DL as I have had some back issues in the past, and still see a chiro regularly.

Anyway, just curious to see someone else whose numbers are close to each other.

My numbers are the same because I am using the same weight and treating the two exercises as almost a staggered superset for cardio rather than strength. I doubt I'll go much heavier than 140 for this type of training although I'll likely move up to about 160 for the deadlifts once my fitness improves. I'm no longer intersted in 1rm, just longevity, weight loss and overall functional fitness. When I was lifting proper weights, my 1rm on both were actually broadly similar though, around 300kg for each although that was many years ago.

[biggbn]

MaxFromage said:

Those medicine balls are going to be great for your overall fitness

Noticing a difference. Gonna give the battle ropes a go this week as well.

[LimaDelta]

biggbn said:

LimaDelta said:

biggbn said:

Squat 140kg x 8
Deadlift 140kg x 10 (this needs to move up next time)

Interesting to see, why do you think your DL is the same as your squat? Do you think your DL is too low, or your squat too high? Are your 1RM the same too or just when repping?

My DL is more than my squat (1.9 x bodyweight DL & 1.7 squat), but not as much higher as it should be by conventional wisdom. I know some people whose DL is way higher than their squat (perhaps they just don't squat often enough...?). I think subconsciously I hold back a bit on my DL as I have had some back issues in the past, and still see a chiro regularly.

Anyway, just curious to see someone else whose numbers are close to each other.

My numbers are the same because I am using the same weight and treating the two exercises as almost a staggered superset for cardio rather than strength. I doubt I'll go much heavier than 140 for this type of training although I'll likely move up to about 160 for the deadlifts once my fitness improves. I'm no longer intersted in 1rm, just longevity, weight loss and overall functional fitness. When I was lifting proper weights, my 1rm on both were actually broadly similar though, around 300kg for each although that was many years ago.

Fair enough. I'm currently repping similar numbers, but don't think I'll ever see anything close to 300kg. I started lifting far too late in life for that.

[biggbn]

LimaDelta said:

biggbn said:

LimaDelta said:

biggbn said:

Squat 140kg x 8
Deadlift 140kg x 10 (this needs to move up next time)

Interesting to see, why do you think your DL is the same as your squat? Do you think your DL is too low, or your squat too high? Are your 1RM the same too or just when repping?

My DL is more than my squat (1.9 x bodyweight DL & 1.7 squat), but not as much higher as it should be by conventional wisdom. I know some people whose DL is way higher than their squat (perhaps they just don't squat often enough...?). I think subconsciously I hold back a bit on my DL as I have had some back issues in the past, and still see a chiro regularly.

Anyway, just curious to see someone else whose numbers are close to each other.

My numbers are the same because I am using the same weight and treating the two exercises as almost a staggered superset for cardio rather than strength. I doubt I'll go much heavier than 140 for this type of training although I'll likely move up to about 160 for the deadlifts once my fitness improves. I'm no longer intersted in 1rm, just longevity, weight loss and overall functional fitness. When I was lifting proper weights, my 1rm on both were actually broadly similar though, around 300kg for each although that was many years ago.

Fair enough. I'm currently repping similar numbers, but don't think I'll ever see anything close to 300kg. I started lifting far too late in life for that.

Keep it up man, as long as you're enjoying it and it's serving a purpose, keep on trucking. Those numbers make you stronger than the average man. I'll not see big numbers again either man. Horses for courses. Apart from anything else I no longer need the psychological crutch of being that physically strong...not that that is hugely strong these days but it made me stronger than the average bear and that was akways in my mind.

Edited by biggbn on Saturday 16th March 14:51

[Buttery Ken]

JimmyConwayNW said:

1 Minute each x 4 rounds
Wall balls 8kg ball
Walking Lunges 25kg bag
Burpee broad jumps

1 Minute each x 4 rounds
Ski Erg
Farmer carry 24kg
Burpee Broad Jumps

1 Minute each x 4 rounds
Rowing machine
Sled push comp weight
Treadmill

Finish with 3 rounds 1 min per station
24" box jumps
Thrusters
Burpee to shoulder press 6kg dumbells

5km run to finish

Training for Hyrox?

[LimaDelta]

biggbn said:

Keep it up man, as long as you're enjoying it and it's serving a purpose, keep on trucking. Those numbers make you stronger than the average man. I'll not see big numbers again either man. Horses for courses. Apart from anything else I no longer need the psychological crutch of being that physically strong...not that that is hugely strong these days but it made me stronger than the average bear and that was akways in my mind.

For sure, I'm not stopping now, I just wish I'd started earlier.

[JimmyConwayNW]

Buttery Ken said:

JimmyConwayNW said:

1 Minute each x 4 rounds
Wall balls 8kg ball
Walking Lunges 25kg bag
Burpee broad jumps

1 Minute each x 4 rounds
Ski Erg
Farmer carry 24kg
Burpee Broad Jumps

1 Minute each x 4 rounds
Rowing machine
Sled push comp weight
Treadmill

Finish with 3 rounds 1 min per station
24" box jumps
Thrusters
Burpee to shoulder press 6kg dumbells

5km run to finish

Training for Hyrox?

Yes first one will be men’s open at Olympia in about 6 weeks. Never done anything like it before but enjoying it.

[biggbn]

Sell me on battle ropes? Any good. Looking to add something after my clean and press abd medicine ball sets. I'm not particulalry mobile and these seem a good exercise for core and stamina? Any observations?

[CharverDeeksWorth]

biggbn said:

Sell me on battle ropes? Any good. Looking to add something after my clean and press abd medicine ball sets. I'm not particulalry mobile and these seem a good exercise for core and stamina? Any observations?

I’ve not done them for a long time but I found them to be good for improvements to muscular endurance and tone. Definitely good for core too as that static hold of the trunk is required.

[CharverDeeksWorth]

biggbn said:

Sell me on battle ropes? Any good. Looking to add something after my clean and press abd medicine ball sets. I'm not particulalry mobile and these seem a good exercise for core and stamina? Any observations?

I’ve not done them for a long time but I found them to be good for improvements to muscular endurance and tone. Definitely good for core too as that static hold of the trunk is required.

[gotoPzero]

Been going to the gym now for 8 months.

I do full body workouts 3 x a week - average about 2 hours each time.
My strength is massively improved.
I feel fitter. I am slowly moving up the weights. Probably close to 2x my starting weights now on most of the machines.
The overall work out feels easier and I do try and keep going that bit further - I am very mindful of injury though.
Biceps have gained nearly 2 inches, legs much more muscle, more core strength, same for back etc.
Happy with that. I am down about 10-11lbs.

But I am still having one sticky issue.

Can anyone give some advice on the best way to start reducing body fat?

I am still at 24% ish. 8 months ago I was about 27%.

I am eating a LOT less fat.
My protein intake is up. I am trying to hit about 160g a day. But its a lot.
I clear 100g a day no problem. Its that last 50 or so thats always hard. But I do usually get close.

On an average day I am eating about 1800 calories.

I think my solution is to either cut out carb or perhaps do some more cardio on my off days?

My first goal is 20%. I was hoping to hit that at 12 months so I have 4 months to go.
Reading online most people can lose 2-3% a month. So in theory it should be "easy".....

Thoughts on a post card?

[mcelliott]

gotoPzero said:

Been going to the gym now for 8 months.

I do full body workouts 3 x a week - average about 2 hours each time.
My strength is massively improved.
I feel fitter. I am slowly moving up the weights. Probably close to 2x my starting weights now on most of the machines.
The overall work out feels easier and I do try and keep going that bit further - I am very mindful of injury though.
Biceps have gained nearly 2 inches, legs much more muscle, more core strength, same for back etc.
Happy with that. I am down about 10-11lbs.

But I am still having one sticky issue.

Can anyone give some advice on the best way to start reducing body fat?

I am still at 24% ish. 8 months ago I was about 27%.

I am eating a LOT less fat.
My protein intake is up. I am trying to hit about 160g a day. But its a lot.
I clear 100g a day no problem. Its that last 50 or so thats always hard. But I do usually get close.

On an average day I am eating about 1800 calories.

I think my solution is to either cut out carb or perhaps do some more cardio on my off days?

My first goal is 20%. I was hoping to hit that at 12 months so I have 4 months to go.
Reading online most people can lose 2-3% a month. So in theory it should be "easy".....

Thoughts on a post card?

Time I’m afraid, you’re ticking all the boxes by the looks of it, keep banging the weights and adding the muscle throw cardio as well, I find an evening walk after my last meal really aids digestion which helped me tremendously

[ORD]

I doubt you’re only eating 1800 calories if you’re losing fat that slowly, to be honest (unless you are very small). Maybe add some cardio and just keep diet really clean. Eat loads of vegetables and berries.