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    #61
    Breakfast - 1 egg, 2 rashers, 2 sausage
    Lunch - Cheese, salami, ham, cucumber, turkey + boiled egg (basically a luncheon meat salad
    Dinner - Stir fry with steak pieces, mange tout, peppers, and baby sweetcorn + Serving of cauliflower and brocolli with cheese.
    Snacks during the day - Brazilian Nuts, Pepperoni Crisps (just microwave them), lunch meat rolls (just cheese/sundried tomatoes in them).
    After gym - Tinned Tuna and some cucumber with dressing.

    I also successfully made some flax seed focaccia bread which I had over the course of a week, was very helpful as on keto, you don't get much fibre, and the ground flax seed meal really helps things, eh, move along!

    Comment


      #62
      Originally posted by Emmet View Post
      Breakfast - 1 egg, 2 rashers, 2 sausage
      Lunch - Cheese, salami, ham, cucumber, turkey + boiled egg (basically a luncheon meat salad
      Dinner - Stir fry with steak pieces, mange tout, peppers, and baby sweetcorn + Serving of cauliflower and brocolli with cheese.
      Snacks during the day - Brazilian Nuts, Pepperoni Crisps (just microwave them), lunch meat rolls (just cheese/sundried tomatoes in them).
      After gym - Tinned Tuna and some cucumber with dressing.

      I also successfully made some flax seed focaccia bread which I had over the course of a week, was very helpful as on keto, you don't get much fibre, and the ground flax seed meal really helps things, eh, move along!
      That sounds doable actually. I do love protein. Looks more fun than a load of shakes also. Obv would get boring after a while as with any diet.

      Just did a quick check on my carbs. Around the 100 mark if I go the whole hog which isn't typical so I'd guess at around 90g on average. My aim was <100g at the start of the diet so I'm just about there. My usual carb intake would be around 3 times that if not possibly more. I remember a few years ago when I used to log everything that I'd eat for the day I'd often go over 500g carb for the day. Yes I was that obsessive!

      Serious respect @ <20g. What's the carb cut off for ketosis again? 30 or 40g for the day?

      Comment


        #63
        It depends for a lot of people, I found that I wasn't entering ketosis until I got down below 20g, but once there, I could push out to 30 and still stay in. Some people will get away with up to 50 I think.

        The Fat content of your food is pretty important on it, that's why there's eggs, cheese, nuts etc with all the meals. Fat becomes your main energy source. That Kyle MacDonald book possinbly overdoes all the information, but it was pretty damn helpful.

        Comment


          #64
          You weight training as well Emmet?

          Start a log if so. Even if you're just doing keto it'd be nice to see how you're getting on. We need more logs around this place.

          Comment


            #65
            Started about 8/9 weeks ago. Doing the stronglifts 5x5. Not really at a stage where its much use to make a log imo!

            Nobody wants to read about me failing on my 3rd rep of 4th set benching 55!

            Comment


              #66
              We all have to start somewhere. If you keep at it you'll be laughing at that post in 6 months time while benching 80-90 for reps. I guarantee it. Feck benching anyway, squats and deads are the ultimate gutcheck exercise. I miss them

              I'd defo read it btw

              Comment


                #67
                Amount lifted isn't important imo.
                I was I started at like 50kg and barely managed 1 set.

                Comment


                  #68
                  Didn't start anything today. I wasn't in the right frame of mind.

                  Got a text this morning saying one of my ex-teamates cracked three vertabrae yesterday in training with his new team. He's in a high threat ward at the moment. Hopefully he'll be ok.

                  Will get a move on with it tomorrow.

                  Comment


                    #69
                    Phase 3 Day 1
                    -----------------------------------------------------------------------------
                    Warm-up: usual

                    Weights - Chest and Back


                    *Superset A*

                    Dumbell Bench Press
                    15 x 8
                    30 x 5
                    38 x 8,8,7,5

                    Inverted Row
                    BW x 12,12,6+6,6+4


                    *Superset B*

                    Incline Barbell Press
                    Bar x 5
                    60 x 8,8,6,8

                    Close Grip Lat Pulldown
                    80 x 4 x 8


                    *Superset C*

                    Flat Bench Dumbell Flyes
                    14 x 4 x 12

                    Wide Grip Seated Row
                    55 x 8 - too light
                    65 x 3 x 8 - still a bit light but I'm lazy and felt sick


                    Cardio

                    Walking @ brisk pace with heavy gym bag - 5km approx
                    -----------------------------------------------------------------------------

                    Fate transpired against me yesterday so finally got going today. Paid my annual membership too.

                    Felt sick as usual after 3rd set of 2nd superset. Went to the toilet and just chilled for a min. Some idiot had the heating on in the weights section. Made it a lot harder.

                    Weighed myself in the gym. I'm now 89kg. I think I was 94kg at my heaviest (and strongest ) so that's a loss of 5kg since the start of the diet iirc. Happy enough with that.

                    Gonna take some of Emmet's advice/diet. Got myself a heap of crispy unsmoked bacon strips in M&S earlier. Taste a bit like scampy fries nom nom.

                    Comment


                      #70
                      Phase 3 Day 3
                      -----------------------------------------------------------------------------
                      Warm-up: usual

                      Weights - Bi's and Tri's


                      *Superset A*

                      Close Grip Bench Press
                      Bar x5
                      40 x 5
                      60 x 5
                      75 x 12,8,7,8

                      Standing Barbell Curl
                      35 x 4 x 12


                      *Superset B*

                      Skullcrushers
                      EZ curl bar + 25kg x 12,12,10,12

                      Standing Dumbell Hammer Curl
                      12 x 10,8,8,8


                      *Superset C*

                      Straight bar pushdown (cable)
                      55 x 9,9,9,8

                      Dumbell Preacher Curl

                      10 x 12,12,10,10


                      Cardio

                      X-trainer
                      30 mins @ Lv 13 on random + 5 min cool down = 28 mins forward + two 30 sec forward sprints with 30 secs rest in between.

                      Warm-down: usual
                      ----------------------------------------------------------------------------

                      Nothing much to add. Cardio felt kinda hard.

                      Pukefest coming up on legs/shoulders day.

                      Comment


                        #71
                        -----------------------------------------------------------------------------
                        Warm-up: usual

                        Weights - Legs and Shoulders



                        *Superset A*

                        Barbell Lunges (reps each leg)

                        Bar x 1 x 5
                        40 x 1 x 5
                        60 x 1 x 5
                        75 x 4 x 8

                        Military Press
                        Bar x 1 x 8
                        40 x 1 x 5
                        55 x 1 x 8
                        52.5 x 3 x 8


                        *Superset B*

                        Bulgarian Split Squats (reps each leg)
                        14 x 4 x 8

                        Seated Dumbell Shoulder Press
                        20 x 2 x 8
                        22 x 2 x 8


                        *Superset C*

                        Lying Leg Curl
                        20 x 10,8,8,8

                        Dumbell Lateral Raise
                        8 x 4 x 10

                        ----------------------------------------------------------------------------

                        Didn't get sick

                        Finished up the diet on Tuesday. I'd had enough tbh. Happy with my weight now. Seem to be levelling off @ 89.5kg.

                        My back is feeling much better. I'd guess around 80% there now. Pretty sure my problems are down to tight hamstrings and glutes. Learned some new stretches and they're doing the business. Still haven't seen a physio but I will do so before I start squatting again.

                        I actually feel bigger than I was at the start of the diet in terms of my frame. My clothes feel tighter. Must get a few measurements done to see the results.

                        Comment


                          #72
                          Thursday 30th November
                          -----------------------------------------------------------------------------
                          Warm-up: usual

                          Weights - Chest and Back


                          *Superset A*

                          Bench Press

                          Bar x 2 x 5
                          40 x 5
                          60 x 5
                          75 x 3
                          90 x 8,8,5,6

                          Inverted Row
                          BW x 12,12,10,9+3


                          *Superset B*

                          Incline Dumbell Press
                          30 x 4 x 8

                          Close Grip Lat Pulldown
                          90 x 4 x 8


                          *Superset C*

                          Flat Bench Dumbell Flyes
                          14 x 4 x 10

                          Chest Supported Seated Row (Machine)

                          65 x 4 x 8


                          *Superset D*

                          Cable L's
                          6.75 x 3 x 12

                          Back Extension
                          BW x 3 x 12


                          Cardio

                          X-trainer
                          30 mins going forwards @ Lv 13 + 5 min cool down. Two 30 sec sprints at the end with 30 secs rest in between.


                          Warm-down: usual
                          ----------------------------------------------------------------------------

                          Everything was fine. Nothing major to report.

                          Comment


                            #73
                            Went to the gym today. It was closed. FML.

                            I was in training mode so I decided to walk home. Took the scenic route - around 6k. Went as fast as I could without slipping. Good fun. Love walking in the snow.

                            There's a field up near my house that's absolutely covered in snow. Would love to do a Rocky IV montage

                            I'll double up legs and shoulders with biceps and triceps next time.

                            Comment


                              #74
                              Monday 13th December
                              -----------------------------------------------------------------------------
                              Warm-up: usual

                              Weights - Legs and Shoulders


                              *Superset A*

                              Barbell Lunges (reps each leg)
                              Bar x 1 x 6
                              40 x 1 x 5
                              60 x 1 x 5
                              75 x 4 x 8

                              Military Press
                              Bar x 1 x 8
                              40 x 1 x 5
                              52.5 x 4 x 8


                              *Superset B*

                              Bulgarian Split Squats (reps each leg)
                              16 x 4 x 8

                              Seated Dumbell Shoulder Press
                              22 x 8,8,8,7


                              *Superset C*

                              Lying Leg Curl
                              20 x 3 x 8

                              Dumbell Lateral Raise
                              8 x 4 x 8


                              Warm-down: gym was closing. Will do at home.
                              ----------------------------------------------------------------------------

                              Lunges are the devil's exercise. A one way ticket to jellytown.

                              Everything else felt nice. Good to get a session in after the snow and before the possible onslaught due later in the week.

                              Comment


                                #75
                                Thursday 16th December
                                -----------------------------------------------------------------------------
                                Warm-up: usual

                                Weights - Chest and Back


                                *Superset A*

                                Dumbell Bench Press
                                15 x 8
                                30 x 5
                                40x 8,7,6,4

                                Inverted Row
                                BW x 12,10+2,8+2,8+2


                                *Superset B*

                                Incline Barbell Press
                                Bar x 5
                                60 x 4 x 8

                                Close Grip Lat Pulldown
                                92.5 x 8,8,6
                                90 x 8


                                *Superset C*

                                Flat Bench Dumbell Flyes
                                14 x 4 x 10

                                Close Grip Seated Row
                                65 x 4 x 8


                                *Superset D*

                                Cable Ls
                                6.25 x 3 x 12

                                Back Extensions
                                BW x 3 x12
                                -----------------------------------------------------------------------------

                                I was a bit ambitious with the 40s but wanted to give them a shot. Horrible drop off on the last set.

                                I need to do some ab work. It's been a while.

                                Comment


                                  #76
                                  Monday 20th December
                                  -----------------------------------------------------------------------------
                                  Weights - Bi's and Tri's


                                  *Superset A*

                                  Close Grip Bench Press

                                  Bar x 2 x 8
                                  40 x 6
                                  60 x 5
                                  80 x 8,8,8,6

                                  Standing Barbell Curl

                                  40 x 8,8,8,6


                                  *Superset B*

                                  Skullcrushers
                                  EZ curl bar + 30kg x 4 x 10

                                  Standing Dumbell Hammer Curl
                                  14 x 4 x 8


                                  *Superset C*

                                  Straight bar pushdown (cable)
                                  55 x 4 x 10

                                  Dumbell Preacher Curl

                                  12 x 4 x 8


                                  Ab Rope Pulldown
                                  62 x 15
                                  71 x 2 x 12

                                  Warm-down: usual
                                  ----------------------------------------------------------------------------
                                  Took me two hours to get to the gym today in the snow. Enjoyed it when I did finally get there.

                                  Raised most of the weights as I'm sick lifting light. Targeting mostly 8 reps now.

                                  Comment


                                    #77
                                    Friday 31st December 2010
                                    -----------------------------------------------------------------------------
                                    Warm-up: usual

                                    Weights - Legs and Shoulders


                                    *Superset A*

                                    Barbell Lunges (reps each leg)
                                    Bar x 1 x 6
                                    40 x 1 x 5
                                    60 x 1 x 5
                                    75 x 4 x 8

                                    Military Press
                                    Bar x 1 x 8
                                    40 x 1 x 5
                                    52.5 x 4 x 8


                                    *Superset B*

                                    Bulgarian Split Squats (reps each leg)
                                    14 x 4 x 8

                                    Seated Dumbell Shoulder Press
                                    22 x 4 x 8


                                    *Superset C*

                                    Lying Leg Curl

                                    20 x 3 x 8

                                    Dumbell Lateral Raise
                                    8 x 3 x 10


                                    *Superset D*

                                    Glute Machine (reps each leg)
                                    85 x 4 x 8

                                    Seated Calf Machine
                                    40 x 4 x 12


                                    *Superset E*

                                    Hip Abduction Machine
                                    105 x 4 x 12

                                    Hip Adduction Machine
                                    105 x 4 x 12


                                    *Superset F*

                                    Ab Rope Pulldown (different cable machine than last time)
                                    48 x 2 x 15

                                    Back Extension Machine
                                    BW x 2 x 12


                                    Trip to the toilet for some puking

                                    Warm-down: usual


                                    Weights - Impromptu Bench Session - 1 rep max test

                                    Bar x 5
                                    60 x 5
                                    80 x 3
                                    90 x 1
                                    100 x 1
                                    110 x 1 *token PB*
                                    115 x fail
                                    ----------------------------------------------------------------------------

                                    Added in some more exercises. Gym now closed til 4th Jan so wanted to get the important stuff in.

                                    Spur of the moment bench session was fun. Would've like to have hit my goal but a PB at lighter bodyweight will have to do. Haven't lifted more than 90kg for benching in around 3 months so any PB is a good one.

                                    Comment


                                      #78
                                      Originally posted by Lurker23 View Post
                                      Short-term goals (hopefully by Christmas)
                                      Squat - 200 FAIL
                                      Bench - 115 FAIL
                                      Deadlift - 220 FAIL
                                      Military Press - 80 FAIL
                                      Power Clean - 90 FAIL
                                      Doing this for completeness sake. Would have hit them easily without injury but I will hit them sooner rather than later.

                                      I have some goals in mind for 2011 once I get healthy again. I'll think about it some more today and post them up tomorrow.

                                      Comment


                                        #79
                                        Wednesday 5th January
                                        -----------------------------------------------------------------------------
                                        Warm-up: usual

                                        Weights - Chest and Back


                                        *Superset A*

                                        Bench Press
                                        Bar x 2 x 5
                                        60 x 4
                                        75 x 3
                                        90 x 8,8,8,6

                                        Inverted Row
                                        BW x 12,12,12, 8+4


                                        *Superset B*

                                        Incline Dumbell Press
                                        28 x 4 x 8

                                        Close Grip Lat Pulldown

                                        95 x 8,8,6,5


                                        *Superset C*

                                        Flat Bench Dumbell Flyes
                                        14 x 4 x 10

                                        T-Bar Row
                                        60 x 4 x 8


                                        *Superset D*

                                        Cable L's
                                        6.75 x 3 x 8

                                        Back Extension
                                        BW x 3 x 12


                                        Warm-down: usual
                                        ----------------------------------------------------------------------------

                                        Dumbell Press was too light. Didn't realise I'd done 30kg last time. Couldn't find it in my notepad. Grip died on the lat pulldown.

                                        My warm-up and warm-down to follow.

                                        Comment


                                          #80
                                          I'm used to doing full body workouts and haven't adjusted my warm-up now that I'm doing isolated bodyparts. Simply because I feel my warm-up gets me in the right frame of mind for lifting and it's kind of a superstituous thing too I suppose.

                                          Warm-up (not in order)

                                          Cat/camels
                                          bird dogs
                                          side-lying trunk twist
                                          calf stretch
                                          fire hydrants
                                          front wrestler's bridge back-forth and side to side
                                          back wrestler's bridge back and forth
                                          supine bridges
                                          leg whips
                                          Single-leg supine bridges
                                          anterior-posterior leg swings
                                          side-to-side leg swings
                                          supine scorpions
                                          prone scorpions
                                          hip corrections
                                          yoga twist
                                          side twist
                                          bent knee twist
                                          bottom of squat stretch with elbows pressing into knees
                                          high knee walks into single leg lunges
                                          cradle walks
                                          scap push-ups
                                          hand walks
                                          overhead dislocations
                                          toy soldiers
                                          single leg RDL
                                          reverse warrior lunge with twist
                                          squat to stand
                                          prone ITB/TFL stretch
                                          kneeling rockbacks


                                          Mostly dynamic stuff with a few static ones thrown in. Some are more advanced than otheres. I do most for about 6-8 reps (per leg if applicable). I'll do more if needs be i.e. if I feel tight in a certain area. Takes about 10-15 mins. That's all I can remember. I'm constantly adding in and taking out movements as I learn more advanced stretches.


                                          Warm-down (not in order)

                                          standing quad stretch
                                          standing hamstring stretch (feet on ledge)
                                          lying glute stretch
                                          kneeling hip flexor stretch
                                          sitting groin stretch (feet together pushing down on knees with elbows)
                                          calf stretch
                                          Leg crossover hip flexor stretch
                                          lying hip flexor stretch (ankle on one foot over knee on the other and pull towards body)
                                          some kind of PNF glute and hamstring stretch (if you can find a trainer to help you)
                                          cat stretch
                                          knees pulled into chest (lower back stretch)
                                          overhead tricep stretch
                                          doorway biceps stretch
                                          side deltoid stretch
                                          arms behind back chest stretch
                                          hands locked in front of you outstretched (back stretch)
                                          arm behind back shoulder stretch
                                          wall hip flexor mobilizations


                                          Most are held for 30 secs each side or so, prob around half that for lower back ones. I can't remember them all tbh but that's most of them. Takes around 15 mins on average.

                                          Comment


                                            #81
                                            I literally have done less than 2 minutes of stretching in 4 months of lifting....

                                            Would you really do 20/25 mins of stretching with each session?

                                            Comment


                                              #82
                                              Originally posted by Emmet View Post
                                              I literally have done less than 2 minutes of stretching in 4 months of lifting....

                                              Would you really do 20/25 mins of stretching with each session?
                                              100%. No BS. I can tape it if you like

                                              Flexiblity is of upmost importance but there's more to it than that. I guarantee there's a ton of muscles that your not using that you should be when your squatting and doing other compound movements. The only way to activate them is to actually become aware of them and know what they feel like (i.e. kinesthetic awareness). Do something like the wall hip flexor mobilization and you'll understand what i'm talking about.

                                              Hell, I know there's a lot of muscles that I need to become aware of and subsequently engage to make my squats more efficient. I believe it's worth the time and effort invested but then again I'd like to compete in powerlifting. Hopefully the time spent on stretching and mobilization will mean I suffer less injuries (says he with a bad back ).

                                              Obviously it's a personal decision. You could just try all of them first time around and pick out which ones you think will benefit you. Perhaps my list is a bit excessive but after five years of American Football + squatting three times a week (on and off between AF injuries!) + other compound movements it's what I feel I need to do to keep a decent range of motion / level of flexiblity. I pretty much live and breath for this sh*t tbh so I suppose the main point I'm trying to get across is to adjust that list to suit your individual requirements.
                                              Last edited by Lurker23; 05-01-11, 23:27.

                                              Comment


                                                #83
                                                Thursday 6th January
                                                -----------------------------------------------------------------------------
                                                warm-up: usual

                                                Weights - Bi's and Tri's


                                                *Superset A*

                                                Close Grip Bench Press

                                                Bar x 2 x 8
                                                40 x 6
                                                60 x 5
                                                75 x 12,10,5

                                                Standing Barbell Curl

                                                40 x 8,6,5


                                                *Superset B*

                                                Skullcrushers
                                                EZ curl bar + 30kg x 4 x 10

                                                Standing Dumbell Hammer Curl (1 sec concentric 3 seconds eccentric)
                                                12 x 8,8,8,7


                                                *Superset C*

                                                Straight bar pushdown (cable - diff machine)
                                                26.25 x 4 x 10

                                                Dumbell Preacher Curl

                                                10 x 12,12,12,9


                                                Warm-down: usual
                                                ----------------------------------------------------------------------------
                                                Big drop off on most sets but that's to be expected since chest and back session was done yesterday.

                                                Just wanted to get this workout out of the way. Gonna switch from supersetting to something else next week. That something else TBC as I'm weighing up a few options atm.
                                                Last edited by Lurker23; 07-01-11, 13:53. Reason: typo

                                                Comment


                                                  #84
                                                  Originally posted by Lurker23 View Post
                                                  I have some goals in mind for 2011 once I get healthy again. I'll think about it some more today and post them up tomorrow.
                                                  Only going to announce one goal for the moment as the others are dependent on getting my back sorted. I've got a squat and dead total in mind but I'll keep it to myself for now.

                                                  I've contacted a physio in the end rather than a chiropractor as I think it's a hip issue. Just waiting on word back with an appointment date.

                                                  2011 Goal One
                                                  Bench Press - 140

                                                  Comment


                                                    #85
                                                    Physio



                                                    I'm fixed

                                                    Nothing wrong with my back. The problem is my piriformis and gluteus medius on my left side. I've got some exercises and some research to do on more stretches for these areas. Physio checked my squat form and told me to clench my glutes a bit tighter whilst squatting. "You can start squatting again as soon as you like" he said. Words can't describe how happy I am.

                                                    He did a bit of trigger point therapy, similar to what I do at home with a baseball but he got much deeper into the glute with his elbow. Definitely improved my ROM staight away. I'm going again in two weeks to check how I'm progressing and hopefully that'll be it. I also need to do core work using a gym ball.

                                                    I've learned my lesson that I should've went sooner. Also, I don't think it's a coincidence that I've a weakness in the one area that I didn't know how to stretch/exercise. Just something to think about for those that don't stretch. Get stretching your piriformis people!

                                                    Comment


                                                      #86
                                                      Thursday 13th January
                                                      -----------------------------------------------------------------------------
                                                      Warm-up: usual

                                                      Weights - Legs and Shoulders


                                                      High Bar Barbell Squats
                                                      Bar x 5
                                                      60 x 5

                                                      Low Bar Barbell Squats (about 1.5 inches lower)
                                                      Bar x loads - ~ 10 mins messing about with positioning
                                                      40 x 5
                                                      60 x 5
                                                      80 x 5


                                                      *Superset A*

                                                      Barbell Lunges (reps each leg)
                                                      Bar x 1 x 6
                                                      40 x 1 x 5
                                                      60 x 1 x 5
                                                      77.5 x 4 x 8

                                                      Military Press
                                                      Bar x 1 x 8
                                                      40 x 1 x 5
                                                      55 x 8,8,7,6


                                                      *Superset B*

                                                      Bulgarian Split Squats (reps each leg)
                                                      16 x 4 x 8

                                                      Seated Dumbell Shoulder Press
                                                      22 x 4 x 8



                                                      Lying Leg Curl
                                                      20 x 3 x 8


                                                      Warm-down: usual
                                                      -------------------------------------------------------------------------------------------------

                                                      No pain/strain on the squats = excellent news. Something has clicked with low bar squats. Mellor's post about hand and elbow positioning helped a great deal (thanks Mellor!). I could feel a huge stretch with the low bar as I worked my way down into the correct position. It felt like there was nothing on the bar compared to the high bar position so things are looking good.

                                                      Last of the superset workouts. I'll keep the squat weights light for the next week or so and begin to work deadlifts, etc back into my program. After that, I'll work my way up to where I was before. Expect another dose of the Texas Method soon enough if all goes to plan. Pretty excited to get back to my way of training.

                                                      Comment


                                                        #87
                                                        Good to see the injury is sorted had a feeling it was not a back problem

                                                        Comment


                                                          #88
                                                          17th January 2011
                                                          -----------------------------------------------------------------

                                                          Warm-up: Usual

                                                          High Bar Squat
                                                          Bar x 5
                                                          60 x 5
                                                          80 x 4
                                                          100 x 3
                                                          120 x 5

                                                          Low Bar Technique Work
                                                          Racking and Re-racking the bar x 30 mins

                                                          Low Bar Squat
                                                          60 x loads
                                                          80 x loads
                                                          100 x 5

                                                          Barbell Bench Press
                                                          Bar x 5
                                                          60 x 5
                                                          80 x 3
                                                          90 x 5,5,5

                                                          Deadlift
                                                          Bar x 5
                                                          70 x 5
                                                          90 x 3
                                                          110 x 3
                                                          130 x 3
                                                          150 x 2


                                                          Warm-down: usual
                                                          -----------------------------------------------------------------

                                                          Took me ages to find the sweet spot for low bar. I wasn't detered though and spent ages racking and reracking until it was embedded into my mind. Still needs more work but the poundages definitely felt lighter with low bar.

                                                          Bench felt surprisingly heavy.

                                                          My piriformis/glute area started to tighten whilst doing deadlifts. The minute I challenge myself even slightly with the 150 I felt some pain so I'll foam roll and stretch it later on

                                                          150 also felt heavier than it should. It's gonna be a long road back.

                                                          Comment


                                                            #89
                                                            Originally posted by Lurker23 View Post
                                                            I've got a squat and dead total in mind but I'll keep it to myself for now.


                                                            2011 Goal One
                                                            Bench Press - 140
                                                            Now that your fixed, care to share your total

                                                            Comment


                                                              #90
                                                              Originally posted by Mellor View Post
                                                              Now that your fixed, care to share your total
                                                              Ok but it really depends if I can sort out the general glute area. Although the way I felt today the deadlift one seems like a pipe dream.


                                                              Big 3 Goals 2011
                                                              Bench - 140
                                                              Squat - 220
                                                              Deadlift - 240


                                                              30/30/30 increase on PBs to a 600kg total. I had planned on slightly bigger totals for the squat and deadlift but it may take a month or two to sort myself out fully. I'll probably need to run something like Smolov in order to reach my bench total.

                                                              I also need to work on the low bar squat and deadlift technique. I sit too low at the start of the deadlift and my ass rises to the proper position so I'm wasting energy at the start. I need to take some vids whilst I try to modify it so I can understand what's going on. Same with the low bar squats.

                                                              I'd be more confident about the squat total than the other ones. If I can make it to 600kg any which way I'll be a happy bunny.

                                                              Comment


                                                                #91
                                                                Do you have any vids of overhead press singles, something i'm considering testing soon.

                                                                As for totals, I'd say 420-450kg is my goal atm

                                                                Comment


                                                                  #92
                                                                  Originally posted by Mellor View Post
                                                                  Do you have any vids of overhead press singles, something i'm considering testing soon.
                                                                  Nope. I've never considered taping them. I probably should. Actually, I haven't tried it that many times. You worried about hyperextending? I'd always have a belt on for the 1 reppers.

                                                                  Somehow missed your 2011 goals post. I'll race you to overhead BW press I'm fat 92-93kg atm.

                                                                  Originally posted by Mellor View Post
                                                                  As for totals, I'd say 420-450kg is my goal atm
                                                                  I'd say you'll hit the higher end if all goes well.

                                                                  Comment


                                                                    #93
                                                                    Originally posted by Lurker23 View Post
                                                                    Nope. I've never considered taping them. I probably should. Actually, I haven't tried it that many times. You worried about hyperextending? I'd always have a belt on for the 1 reppers.
                                                                    not really hyperextending, I think that's more an issue on work sets and fatigue sets in.

                                                                    It's more for form, currently for my 5 rep sets at max weight, my first rep tends to be a slight push press. Basically because the bar is sitting very low after unracking and once its overhead the reps are easier (there is a name for this "something reflex").
                                                                    It's not a huge push press, small bit of leg drive to get the bar moving, but shoulders aren't isolated.

                                                                    I don't use a belt for any lifts, I could prob add a few Kg to squat and dead with one

                                                                    Somehow missed your 2011 goals post. I'll race you to overhead BW press I'm fat 92-93kg atm.
                                                                    Yeah sure, why not.
                                                                    What's your current max single. I'll test mine today.

                                                                    Comment


                                                                      #94
                                                                      Originally posted by Mellor View Post
                                                                      not really hyperextending, I think that's more an issue on work sets and fatigue sets in.

                                                                      It's more for form, currently for my 5 rep sets at max weight, my first rep tends to be a slight push press. Basically because the bar is sitting very low after unracking and once its overhead the reps are easier (there is a name for this "something reflex").
                                                                      It's not a huge push press, small bit of leg drive to get the bar moving, but shoulders aren't isolated.
                                                                      Yep. First rep is always more difficult since the bar needs to be moved from a dead stop at it's lowest point. Can't remember the name for that reflex either. I don't really have much experience of OH press max attempts so not much I can say. My gut says don't worry about it if it's not a strict press as it's hard enough to keep 100% form on a true max lift anyhow.

                                                                      Originally posted by Mellor View Post
                                                                      I don't use a belt for any lifts, I could prob add a few Kg to squat and dead with one
                                                                      I started using one only when I felt the need for it. Think it was around 150kg squat reps and 170kg+ on dl. Yeah you'd get at least 10+kg once you got used to it.

                                                                      Originally posted by Mellor View Post
                                                                      Yeah sure, why not.
                                                                      What's your current max single. I'll test mine today.
                                                                      75 x 2 on 20th Sept with belt and wrist wraps. That's as current as I've got. I've no doubt regressed since then so I'd go with 75 x 1. If I can get this to bodyweight it should help my bench too. I suppose I should have a handicap weight added since I'm using belt and ww. Only seems fair. So bodyweight + 5% of current max = 96-97kg. I may hit that sometime in 2013 so take your time!

                                                                      Comment


                                                                        #95
                                                                        Thursday 20th January
                                                                        -----------------------------------------------------------------

                                                                        Warm-up: Usual

                                                                        Front Squat
                                                                        Bar x 5
                                                                        40 x 5
                                                                        60 x 5
                                                                        80 x 5
                                                                        *wrist wraps on*
                                                                        100 x 5
                                                                        120 x 3 x 3

                                                                        Military Press
                                                                        Bar x 5
                                                                        40 x 5
                                                                        50 x 5
                                                                        60 x 3 x 3

                                                                        Sumo Deadlift
                                                                        70 x 5
                                                                        90 x 5
                                                                        110 x 3
                                                                        130 x 3
                                                                        150 x 2


                                                                        Warm-down: little less than usual
                                                                        -----------------------------------------------------------------

                                                                        Cool to have a nice weight on my delts again with the front squats. The reps felt nice and snappy too. Didn't want to push any harder.

                                                                        Small bit of pressing to keep it ticking over.

                                                                        First time trying sumos. Felt much more natural for me. Probably because of my body type - short arms and legs. Harder to grip though. No pain so I'll be sticking with sumos for a few weeks. I may even make the change permanent if all goes well.

                                                                        Comment


                                                                          #96
                                                                          Monday 24th January
                                                                          -----------------------------------------------------------------

                                                                          Warm-up: Usual

                                                                          High Bar Squat
                                                                          Bar x 5
                                                                          60 x 5
                                                                          80 x 5

                                                                          Low Bar Technique Work
                                                                          Racking and Re-racking the bar x 10 mins

                                                                          Low Bar Squat
                                                                          60 x 5
                                                                          80 x 5
                                                                          *wrist wraps on*
                                                                          100 x 3
                                                                          120 x 3
                                                                          140 x 1

                                                                          High Bar Squat
                                                                          100 x 10

                                                                          Military Press
                                                                          Bar x 5
                                                                          40 x 4
                                                                          50 x 2
                                                                          60 x 5,5,5

                                                                          Bulgarian Split Squats (reps each leg)
                                                                          16kg each hand x 8,8,8

                                                                          Dips
                                                                          BW + 15kg x 5,5,5

                                                                          Chins
                                                                          BW x 5
                                                                          BW + 5kg x 5,5

                                                                          Back Extension Machine
                                                                          BW x 12,12,12

                                                                          Warm down: Usual
                                                                          ----------------------------------------------------------------

                                                                          Just testing the water again. Shoulders felt tired and a bit sore with the 140 so didn't do any more reps. The weight itself was really light. It'll just take some time to get rid of the pain. Wanted a bit more volume so just did an easy 100 x 10. I like the stretch/loading with the split squats so kept them in.

                                                                          Military Press was nice and easy as were the dips. Again, I was just testing my chin strength tonight. Last rep was tough.

                                                                          Comment


                                                                            #97
                                                                            Physio

                                                                            Went well. ROM has improved in the general area and got another bit of release done in the area. I need to focus more on the gute medius. Have a few new stretches to do.

                                                                            She said the area is a weakness due to my toes pointed out squatting stance. Thus, in addition to my normal squats, I've to do wall squats with toes pointed forward in order to hit the adductors at home or after a workout. Also, I've got to do some single leg squats focusing on keeping the knee tracking straight as I descend.

                                                                            Then, she did a general full body check.

                                                                            Bad points:
                                                                            1. Pecs are "almost too big" compared to my shoulders.
                                                                            2. Shoulder blades aren't working in full rom so need to focus on keeping my chest up - got some exercises for this area too.
                                                                            3. Back is strong but not as strong as my chest - especially upper back above shoulder blades.

                                                                            Good points:
                                                                            1. Shoulders are level.
                                                                            2. Feet point at the same angle when relaxed.


                                                                            She said the bad points aren't anything major but I should obv correct them now before they cause trouble down the line.

                                                                            Funniest part is I found out either broke, fractured or twisted my clavicle about 6-7 months ago. I'm not sure whether I logged it at the time but I basically went to do a powerclean but didn't get my elbows up in time to rack it correctly and it hit me straight on the clavicle. I think it was 70kg. There's a pretty big lump compared to the other side ever since. No pain though and I just carried on training. She said it's set now so just better off leaving it. It's getting in the way a bit on front squats but I'll manage.

                                                                            Also got some other self-diagnosed injuries from american football confirmed lol. That's the end of my physio experience for the time being anyhow!

                                                                            Comment


                                                                              #98
                                                                              Thursday 27th January
                                                                              -----------------------------------------------------------------

                                                                              Warm up: Usual

                                                                              Front Squat
                                                                              Bar x 5
                                                                              40 x 5
                                                                              60 x 4
                                                                              80 x 3
                                                                              *wrist wraps and chalk on*
                                                                              100 x 2
                                                                              115 x 1
                                                                              125 x 3,3,3

                                                                              Bench Press
                                                                              Bar x 5,5
                                                                              40 x 5
                                                                              60 x 4
                                                                              80 x 2
                                                                              *wrist wraps on*
                                                                              95 x 3,3,3 *all paused for 1 sec on chest*

                                                                              Bent Over Barbell Row
                                                                              60 x 5,5,5

                                                                              Trap Bar Shrugs
                                                                              TB + 40 x 10
                                                                              TB + 80 x 10
                                                                              TB + 120 x 10,10

                                                                              Face Pulls
                                                                              23.75 x 12,12,12

                                                                              Rotator Cuff (Dumbell)
                                                                              5 x 8,8,8

                                                                              Lying Leg Curl
                                                                              15 each side x 7,6,6(R) + 4(L)

                                                                              Rack Pulls (Pin 6 - just below knee)
                                                                              60 x 5
                                                                              100 x 5
                                                                              140 x 5
                                                                              180 x 3
                                                                              150 x 7

                                                                              Hip Adduction Machine
                                                                              115 x 12,12,12

                                                                              Hip Abduction Machine
                                                                              115 x 12,12,12

                                                                              Single Leg Glute Machine
                                                                              85 x 8,8,8

                                                                              Warm down: usual
                                                                              -----------------------------------------------------------------

                                                                              Good day. Front squats were light. Bench was ridic easy. Felt like I could've paused for 6 reps x 3 sets. Just wish it could feel like that all the time!

                                                                              First time doing rack pulls. The weight was a bit crap but still don't want to push my back/hip to the max just yet.

                                                                              All the other stuff was just assistance and working on my weak areas. I'll start doing abs at home on my non-workout days.

                                                                              Comment


                                                                                #99
                                                                                Monday 31st January
                                                                                -----------------------------------------------------------------

                                                                                Warm-up: Usual

                                                                                High Bar & Low Bar Squat
                                                                                Bar x 5
                                                                                60 x 5
                                                                                80 x 5
                                                                                *wrist wraps on*
                                                                                100 x 3

                                                                                Low Bar Squat
                                                                                120 x 5
                                                                                140 x 1
                                                                                150 x 1
                                                                                100 x 5

                                                                                Bench Press
                                                                                Bar x 5
                                                                                40 x 5
                                                                                60 x 3
                                                                                80 x 2
                                                                                95 x 5,5,5,5,5

                                                                                Sumo Deadlifts
                                                                                Bar x 5
                                                                                70 x 5
                                                                                90 x 4
                                                                                110 x 3
                                                                                130 x 2
                                                                                150 x 5

                                                                                Back Extension Machine
                                                                                BW x 12,12,12

                                                                                Some physio exercises

                                                                                Hip Adduction Machine
                                                                                117.5 x 12,12,12

                                                                                Hip Abduction Machine
                                                                                117.5 x 12,12,12

                                                                                5 mins of core work

                                                                                Warm down: Usual
                                                                                ----------------------------------------------------------------

                                                                                Felt my piriformis tighten on the 5th rep of 120kg squats and 5th rep of 150kg sumo deadlifts. Some pain radiating up to my back. I can't do volume at all atm. The one reppers were fine pain wise and felt extremely easy. Bench was very solid.

                                                                                Hip area is extremely tight right now. I'll just have to learn to manage it for the moment. Slow and gradual progress ftw.

                                                                                Comment


                                                                                  Good to see you hammering back into the training Lurker.

                                                                                  Comment


                                                                                    Wednesday 2nd February
                                                                                    -----------------------------------------------------------------

                                                                                    Warm up: Usual

                                                                                    Front Squat
                                                                                    Bar x 5
                                                                                    40 x 5
                                                                                    60 x 4
                                                                                    80 x 3
                                                                                    *wrist wraps and chalk on*
                                                                                    100 x 2
                                                                                    115 x 1
                                                                                    130 x 3,3,3

                                                                                    Military Press
                                                                                    Bar x 5
                                                                                    40 x 3
                                                                                    55 x 2
                                                                                    *wrist wraps on*
                                                                                    65 x 3,3,3

                                                                                    Bent Over Barbell Row
                                                                                    Bar x 5
                                                                                    60 x 5,5,5

                                                                                    Warm down: usual
                                                                                    -----------------------------------------------------------------

                                                                                    Warm up sets on front squats were bad. I wasn't concentrating enough. Form improved drastically from 100 onwards when I began to focus. I hate when I'm not concentrating on a warm up set. It's a really bad habit to get into. Heavy sets were good fun.

                                                                                    MP was strong although my elbow tendons are annoyed with me due to the low bar squats.

                                                                                    Comment


                                                                                      Friday 4th February
                                                                                      -----------------------------------------------------------------

                                                                                      Warm up: Usual

                                                                                      Low Bar Squat
                                                                                      Bar x 5
                                                                                      60 x 4
                                                                                      80 x 3
                                                                                      *wrist wraps and chalk on*
                                                                                      100 x 3
                                                                                      120 x 3
                                                                                      140 x 1
                                                                                      150 x 1
                                                                                      *belt on*
                                                                                      160 x 1

                                                                                      Bench Press
                                                                                      Bar x 5,5
                                                                                      60 x 4
                                                                                      80 x 2
                                                                                      90 x 1
                                                                                      *wrist wraps on*
                                                                                      100 x 3

                                                                                      Pull ups
                                                                                      BW x 5,5,5

                                                                                      Trap Bar Deadlift (high handles)
                                                                                      TB + 40 x 5
                                                                                      TB + 80 x 5
                                                                                      TB + 120 x 5
                                                                                      TB + 160 x 3
                                                                                      TB + 180 x glute pain

                                                                                      Lying Leg Curl
                                                                                      30 x 7,6, 6(R) + 4(L)

                                                                                      Warm down: usual done at home
                                                                                      -----------------------------------------------------------------

                                                                                      I'll discuss the squats in the vids to follow.

                                                                                      Bench was very solid. Five reps would've been fine. Did some pull ups instead of chins for a change. BW was fine. I'll start to alternate chins and pull ups.

                                                                                      I was enjoying the TBDL with the pressure off the glute/back area due to using the high handles. Felt the pain when I went to lift the TB + 180 and decided against it.

                                                                                      Comment


                                                                                        [ame]http://www.youtube.com/watch?v=PncXxjdS-Ig[/ame]


                                                                                        I notice I'm not taking a deep breath before I squat. This is probably because the weight feels pretty light and I'm focusing more on the elbow and shoulder mechanics. I'll fix it next time. The shoulders still feel tight and I need to push the elbows back some more. Elbows back more = less pain. My wrists should be straight as well. I find it difficult to get my left elbow into the correct position due to a torn rotator cuff from a few years back. I'll keep doing the extra mobility stuff and correction exercises to see if I can improve it.

                                                                                        The belted 160 was particularly sloppy. I never got set right and thus i had a few wobbles on the way down which are unacceptable. It was also a tad high. I'm still stepping way to far back out of the rack too. I'll limit myself to two steps and see how I fare with that.

                                                                                        The main difference I'm noticing is that the weight absolutely flies up out of the hole with low bar. If I can sort out my shoulder ROM I'll smash my old PB. Plenty to work on anyway.

                                                                                        Comment


                                                                                          Taking way too many steps there,
                                                                                          When i'm goinf for a big lift, i put my feet close to the rack, but where I could still squat without hitting anything.
                                                                                          Step forward with right foot under the bar, un rack and step back to where I was.

                                                                                          Left foot doesn't move if I can help it

                                                                                          Comment


                                                                                            That's fine for high bar Mellor. With low bar, both feet need to be level and close to the bar to get the correct elbow and shoulder positions.

                                                                                            I've watched a few vids this morning from competitive squatters. I think I need to have my feet a bit wider apart under the bar before unracking it. Kind of like a mini squat lockout when unracking. Then, I'll try to limit myself to two steps. Hard to break the habit of a lifetime though

                                                                                            Comment


                                                                                              I've got a v & d bug atm. I've eaten a piece of toast and 3 crackers since Friday night. Bloody starving!

                                                                                              Hopefully it'll be gone by tomorrow but I'll probably wait until Wednesday to hit the gym to allow the body to recover.

                                                                                              Comment


                                                                                                I'm still stuck at home. I've lost 3.5kg since Saturday

                                                                                                I hope to hit the gym on Friday.

                                                                                                Comment


                                                                                                  Originally posted by Lurker23 View Post
                                                                                                  I'm still stuck at home. I've lost 3.5kg since Saturday

                                                                                                  I hope to hit the gym on Friday.
                                                                                                  Bastard!!

                                                                                                  Comment


                                                                                                    Originally posted by Mellor View Post
                                                                                                    Bastard!!
                                                                                                    Let's nip this in the bud. Weight loss might be celebrated by you freaks in other threads but I won't stand for it in here

                                                                                                    Just so we're clear, the goal in this thread is a simple one. Some may even say noble perhaps.

                                                                                                    Why can't a man dream of having to turn sideways to fit through a regular sized door without being persecuted?

                                                                                                    Comment


                                                                                                      Friday 11th February
                                                                                                      -----------------------------------------------------------------

                                                                                                      Warm up: Usual

                                                                                                      Low Bar Squat
                                                                                                      Bar x 5
                                                                                                      60 x 4
                                                                                                      80 x 3
                                                                                                      100 x 3
                                                                                                      *wrist wraps on*
                                                                                                      120 x loads and loads in a good number of sets - prob close to 30 reps


                                                                                                      Military Press
                                                                                                      Bar x 5,5
                                                                                                      40 x 3
                                                                                                      50 x 2
                                                                                                      60 x 5,5,5

                                                                                                      Chins
                                                                                                      BW + 7.5kg x 5,5,5

                                                                                                      Face Pulls
                                                                                                      26.75 x 12,15,

                                                                                                      *supersetted with*

                                                                                                      Back Extension Machine
                                                                                                      BW x 12,12

                                                                                                      gym closed
                                                                                                      -----------------------------------------------------------

                                                                                                      Messed around so much on low bar. Thumb over the bar, thumb under the bar, shoulder width stance, just past shoulder width stance, wide stance. Also messed about with initial set up. Got a nice groove towards the end so a bit of progress.

                                                                                                      Should've done 65 on MP but it wasn't going to happen after losing so much weight during the week. 60 was hard enough tbh. I weighed in at 89.5kg tonight.

                                                                                                      Chins were really good. I didn't take too long in between sets. Probably around 45 seconds.

                                                                                                      Glute/hip area feels really loose too so maybe the break did it good.

                                                                                                      Comment


                                                                                                        Lurker what is your thoughts on lost weight and struggling on lifts. Only doing one gym session a week now and after dropping a shitload of weight but i can no longer lift the weights i was doing a few months ago.
                                                                                                        I do not think i have lost power/muscle as such as my swim/cycle/run times are all improving.

                                                                                                        Comment


                                                                                                          Originally posted by Jackyback View Post
                                                                                                          Lurker what is your thoughts on lost weight and struggling on lifts. Only doing one gym session a week now and after dropping a shitload of weight but i can no longer lift the weights i was doing a few months ago.
                                                                                                          I do not think i have lost power/muscle as such as my swim/cycle/run times are all improving.
                                                                                                          Yeah, it really sucks. The general rule of thumb is the more isolated the movement the greater the drop off. So stuff like shoulder and bench press should suffer a lot more than squats and deads.

                                                                                                          Is this what you're finding? It's depressing but nothing you can really do about it except scale the weights back and work up. I know you've dropped a good deal of bf but that weight was used for extra leverage when lifting. It's pretty tough for you to increase your strength whilst training for ironman. Do your best to maintain it and work on it in the offseason would be my advice.

                                                                                                          Comment


                                                                                                            Originally posted by Jackyback View Post
                                                                                                            I do not think i have lost power/muscle as such as my swim/cycle/run times are all improving.
                                                                                                            At the same time, you have less mass to move now. Defo makes a difference with swimming, and i'd imagine it would with the other two.

                                                                                                            Comment


                                                                                                              Originally posted by Lurker23 View Post
                                                                                                              Yeah, it really sucks. The general rule of thumb is the more isolated the movement the greater the drop off. So stuff like shoulder and bench press should suffer a lot more than squats and deads.

                                                                                                              Is this what you're finding? It's depressing but nothing you can really do about it except scale the weights back and work up. I know you've dropped a good deal of bf but that weight was used for extra leverage when lifting. It's pretty tough for you to increase your strength whilst training for ironman. Do your best to maintain it and work on it in the offseason would be my advice.
                                                                                                              Yeah in particular my bench press has gone to shit. I can still just about maintain the weights i was lifting from the back/legs so squats and deads etc are not so much an issue. As you suggested i will just get back to working on it at the end of the season.

                                                                                                              Originally posted by Mellor View Post
                                                                                                              At the same time, you have less mass to move now. Defo makes a difference with swimming, and i'd imagine it would with the other two.
                                                                                                              True it makes a huge difference not having to haul around extra weight on all three disciplines

                                                                                                              Comment


                                                                                                                Monday 14th February
                                                                                                                -----------------------------------------------------------------

                                                                                                                Warm up: Usual

                                                                                                                Front Squat
                                                                                                                Bar x 5
                                                                                                                40 x 5
                                                                                                                60 x 4
                                                                                                                80 x 3
                                                                                                                *wrist wraps and chalk on*
                                                                                                                100 x 2
                                                                                                                120 x 1
                                                                                                                135 x 3,3,3

                                                                                                                Bench Press
                                                                                                                Bar x 5
                                                                                                                40 x 5
                                                                                                                60 x 4
                                                                                                                80 x 2
                                                                                                                90 x 1
                                                                                                                *wrist wraps on*
                                                                                                                97.5 x 3,3,3 *all paused*

                                                                                                                Rack Pulls
                                                                                                                60 x 5
                                                                                                                100 x 5
                                                                                                                140 x 5
                                                                                                                180 x 1 - stopped FU glute

                                                                                                                some physio stuff - wall squats with 20kg dumbells and some shoulder exercise

                                                                                                                Single Leg Glute Machine
                                                                                                                90 x 8,8,8

                                                                                                                Hip Adduction Machine

                                                                                                                120 x 12,12,12

                                                                                                                Hip Abduction Machine
                                                                                                                120 x 12,12,12

                                                                                                                Seated Calf Machine
                                                                                                                20 x 12
                                                                                                                30 x 12,12,12

                                                                                                                Warm down: usual
                                                                                                                -----------------------------------------------------------------

                                                                                                                All good. Squats are getting tougher now. I've a vid of the first two sets.

                                                                                                                I was expecting a drop off on the bench with lower bodyweight but got through it ok.

                                                                                                                Rack pulls were annoying obv. I'm better off sticking with sumo it seems.

                                                                                                                Comment


                                                                                                                  [ame]http://www.youtube.com/watch?v=8RZmnCNPmZI[/ame]

                                                                                                                  First time taping them. I couldn't get the same spot that I usually tape from since the gym was busy so focused on upper half on the first set and lower half on the second.

                                                                                                                  I'd like to keep my elbows up a bit more when I'm in the hole but it's hard when gravity tries to bring them down. It gets tough to breathe towards the end of the set too. Depth is good.

                                                                                                                  All in all, they seem pretty solid.

                                                                                                                  Comment


                                                                                                                    16th February 2011
                                                                                                                    -------------------------------------

                                                                                                                    Warm up: usual done at home

                                                                                                                    Strongman Training Clontarf (on grass)

                                                                                                                    Warm up: 2 min jog

                                                                                                                    Station 1: Sled pulls with around 40kg on sled - around 40yds up pulling forwards with arms outstretched and 40 yds back pulling backwards with arms outstretched + 15 reps lunge and reach at the end

                                                                                                                    Station 2: Trap Bar DL 80kg x 15 reps + 20 burpees

                                                                                                                    Station 3: Farmers walk - bars + 40kg each hand around a figure 8 circuit around 40 yds up and sprint 40yds back with a 2 second stop at each cone + 20 jumping squats.

                                                                                                                    Station 4: Prowler sled push + 10kg around 40 yds up and 40 yds back.

                                                                                                                    "Warm down": 4 40 yd sprints with 3 secs rest in between, straight into 15 burpees, straight into 15 push ups with a 15 sec hold at the bottom of the last rep, straight into lunge holding the bottom position for 15 secs each leg.
                                                                                                                    -----------------------------------------------

                                                                                                                    Lol. FML. That was sick. Literally.

                                                                                                                    I think it was 10 mins at each station. There were 3 of us in my group including my uncle who does triathalons. I started at station 1 in a group of 5 but got switched to another station as there was too much standing around so I ended up doing 5 stations.

                                                                                                                    I really should've brought football boots as I fell flat on my face on my first sled pull. Good start Being brutally honest my legs seized up totally after the first 80 yd pull. Lactic acid ftw. Front squats on Monday didn't help.

                                                                                                                    Station 2 was fine except for the burpees. They're tough when you can't move your legs! I think I did 10 on my first go and then 5 or something on the second and same on the third.

                                                                                                                    Station 3 was prob the easiest for me. 3 runs completed iirc without dropping the bar. Enjoyed the farmers walks and the stopping on the way back was a killer. I didn't get to attempt the jumping squats as I was busy puking. Apparently everybody pukes their first time. I puked twice at this station.

                                                                                                                    Then I had to do another shot at station 1 in my new group. The sled pull is an absolute killer. I got two runs in and puked another 2 times lol.

                                                                                                                    Station 4 was lol especially without boots. I couldn't get proper traction but did my best and got another 2 runs in. Then, prowler flu set in and I puked another 3 times.

                                                                                                                    Apparently I set a record for puking. Good times. Thankfully I had a lift home off my uncle as I don't think I'd have been able to walk 10yds let alone get a bus home. Focused on not puking in my uncle's car and made it home where I puked another 5 times.

                                                                                                                    I am in no way exaggerating when I say that was pure hell. I loved it

                                                                                                                    Definitely going again. I don't know whether I puked so much because I haven't recovered fully from that bug or else my cardio is lol. I'd be inclined to think the latter tbh. It's such a badass type of training and I'd definitely recommend it. Only a tenner for the session.

                                                                                                                    Comment


                                                                                                                      how can you puke that much??

                                                                                                                      What was in your stomach? Or was it just water by the 3rd/4th?

                                                                                                                      Sounds fun tbh.

                                                                                                                      Bloody teary sweaty and obviously pukey fun.

                                                                                                                      Comment


                                                                                                                        Pretty much exclusively puked up a pre-workout drink called pulse from myprotein. I won't be taking that again beforehand. Then just water when I got home. Funny thing is I never puked playing american football. The strongman training is just a total shock to the system.

                                                                                                                        Comment


                                                                                                                          what was the total weight for the farmers walk,
                                                                                                                          Is it bar+40kg each hand, 120kg total
                                                                                                                          or
                                                                                                                          2 bars + 40kg = 80kg total

                                                                                                                          Comment

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