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PostPosted: Thu Jan 31, 2019 10:37 pm 
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3 x 8 min ergs this evening, rating 28, 30 and 32. Blowing out my hole at the end. 1:52.4, 1:53.0 and 1:56.4 splits.

Also, the preacher arm curls I did on Monday i can still bloody feel. Uber DOMs


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PostPosted: Thu Jan 31, 2019 11:16 pm 
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What do our learned lifting experts make of this?

https://www.runnersworld.com/uk/trainin ... e-of-time/

Do you think they’re just saying these exercises are bad for runners? What’s wrong with a heavy leg press or lying leg curl? If it’s good enough for the big boys...


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PostPosted: Fri Feb 01, 2019 12:02 am 
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Man In Black wrote:
What do our learned lifting experts make of this?

https://www.runnersworld.com/uk/trainin ... e-of-time/

Do you think they’re just saying these exercises are bad for runners? What’s wrong with a heavy leg press or lying leg curl? If it’s good enough for the big boys...


Not an expert but I’d say that list depends on your goals. If your goal is running faster then you’d be better looking else where. If you’re goal is burning some calories, maybe “toning” up then I don’t see anything wrong with those exercises in a decent plan.

Overall I’d say you could achieve more in less time with a decent well thought out free weights program ( which could/ would include some machines).

The bits moaning about lying or sitting down are rubbish tho. Get stronger and then apply it to your sport thru technique. Don’t try and mimic your sport thru lifting.


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PostPosted: Fri Feb 01, 2019 2:29 am 
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Man In Black wrote:
What do our learned lifting experts make of this?

https://www.runnersworld.com/uk/trainin ... e-of-time/

Do you think they’re just saying these exercises are bad for runners? What’s wrong with a heavy leg press or lying leg curl? If it’s good enough for the big boys...



Mostly right, but there’s bugger all wrong with the leg press for pick up a little volume.


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PostPosted: Fri Feb 01, 2019 3:45 am 
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danny_fitz wrote:
3 x 8 min ergs this evening, rating 28, 30 and 32. Blowing out my hole at the end. 1:52.4, 1:53.0 and 1:56.4 splits.

Also, the preacher arm curls I did on Monday i can still bloody feel. Uber DOMs



Really considering buying a concept 2 at this stage, cardio wise would 15 minutes a day contribute much to over all fitness? This would be in addition to a running/circuit/gym session


We started back last week for our referees preseason 2 laps of the pitch followed by 4 sets of 10, 22m shuttles. 10 seconds to run to the 22 and back, then 8 seconds to jog to the dead ball and back. followed by 2 laps of the pitch to let the heart rate go down.
Got run a 17.1 yoyo in about a month then follow that up with an 18.2 yoyo soon after


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PostPosted: Fri Feb 01, 2019 4:22 pm 
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Hooray, we're back!

Regarding that link above, I agree that adductor/abductor specific machines are a waste of time. The time spent on that equipment could be much better spent on other leg/hip movements that give you more bang for your book. Wimmin love those machines cuz they "tone their thighs". Find any really fit gym chick and you can be certain that they do their squats, DLs and variations of each. Much better return for the time and effort you put in.

Kickbacks are a bit shit, too. They isolate the triceps, if done corrently, but it's too easy to do them badly and end up wasting your time. It's also difficult to progressively overload on kickbacks as your form goes to shit as soon as there's any effort involved. Light weights for reps as a pump exercise is about all their useful for.

There's nothing wrong with isolation machines like leg curls or extensions, provided that they're not your only form of lower body resistance training.

I often use the leg press/hack squat machine as a way of adding easy volume on to the end of a leg session, but I start with squats and DLs as the primary exercises. Lots of people don't know how to squat, so there's no harm in using the leg press as an alternative. Although I do think that anyone should be doing squats of some sort, even just BW stuff.


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PostPosted: Fri Feb 01, 2019 5:14 pm 
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Sundy wrote:
danny_fitz wrote:
3 x 8 min ergs this evening, rating 28, 30 and 32. Blowing out my hole at the end. 1:52.4, 1:53.0 and 1:56.4 splits.

Also, the preacher arm curls I did on Monday i can still bloody feel. Uber DOMs



Really considering buying a concept 2 at this stage, cardio wise would 15 minutes a day contribute much to over all fitness? This would be in addition to a running/circuit/gym session


We started back last week for our referees preseason 2 laps of the pitch followed by 4 sets of 10, 22m shuttles. 10 seconds to run to the 22 and back, then 8 seconds to jog to the dead ball and back. followed by 2 laps of the pitch to let the heart rate go down.
Got run a 17.1 yoyo in about a month then follow that up with an 18.2 yoyo soon after


They are awesome for cardio fitness.

Concept 2s are expensive, even for a second hand one but they are built to last, you will grow to loath it and become addicted to it.

15 mins a day of hard cardio would definately make a difference but if you really want to burn the calories you will be looking at 30 mins at least. For a 45 min erg I typically burn between 650 and 750 calories. Just make sure you get some proper advice on how to use them first.


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PostPosted: Fri Feb 01, 2019 5:19 pm 
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danny_fitz wrote:
Sundy wrote:
danny_fitz wrote:
3 x 8 min ergs this evening, rating 28, 30 and 32. Blowing out my hole at the end. 1:52.4, 1:53.0 and 1:56.4 splits.

Also, the preacher arm curls I did on Monday i can still bloody feel. Uber DOMs



Really considering buying a concept 2 at this stage, cardio wise would 15 minutes a day contribute much to over all fitness? This would be in addition to a running/circuit/gym session


We started back last week for our referees preseason 2 laps of the pitch followed by 4 sets of 10, 22m shuttles. 10 seconds to run to the 22 and back, then 8 seconds to jog to the dead ball and back. followed by 2 laps of the pitch to let the heart rate go down.
Got run a 17.1 yoyo in about a month then follow that up with an 18.2 yoyo soon after


They are awesome for cardio fitness.

Concept 2s are expensive, even for a second hand one but they are built to last, you will grow to loath it and become addicted to it.

15 mins a day of hard cardio would definately make a difference but if you really want to burn the calories you will be looking at 30 mins at least. For a 45 min erg I typically burn between 650 and 750 calories. Just make sure you get some proper advice on how to use them first.


They sure are. Just selling mine at the moment after barely using it for 3 years.

It's been shifted between two garages following a house move. Knocked and generally abused whilst materials have been moved in and out following house renovations. Went out at the weekend to tentatively check it worked okay as it was covered in dust and looking worse for wear. Wiped it down, oiled the chain and it's working like a dream


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PostPosted: Mon Feb 04, 2019 2:06 am 
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Sundy wrote:
danny_fitz wrote:
3 x 8 min ergs this evening, rating 28, 30 and 32. Blowing out my hole at the end. 1:52.4, 1:53.0 and 1:56.4 splits.

Also, the preacher arm curls I did on Monday i can still bloody feel. Uber DOMs



Really considering buying a concept 2 at this stage, cardio wise would 15 minutes a day contribute much to over all fitness? This would be in addition to a running/circuit/gym session


We started back last week for our referees preseason 2 laps of the pitch followed by 4 sets of 10, 22m shuttles. 10 seconds to run to the 22 and back, then 8 seconds to jog to the dead ball and back. followed by 2 laps of the pitch to let the heart rate go down.
Got run a 17.1 yoyo in about a month then follow that up with an 18.2 yoyo soon after


Best thing I have found for the yoyo is to do a couple of test ones, but start it at level 15 and go long in the higher levels. The levels before 15 or 16 are fairly easy and you should be able to knock that out without really trying.

I've got to hit at least an 18.1 in late April so will be doing a fortnightly test in the next few weeks to get practice in.


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PostPosted: Mon Feb 04, 2019 7:41 am 
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ElementFreak wrote:
Sundy wrote:
danny_fitz wrote:
3 x 8 min ergs this evening, rating 28, 30 and 32. Blowing out my hole at the end. 1:52.4, 1:53.0 and 1:56.4 splits.

Also, the preacher arm curls I did on Monday i can still bloody feel. Uber DOMs



Really considering buying a concept 2 at this stage, cardio wise would 15 minutes a day contribute much to over all fitness? This would be in addition to a running/circuit/gym session


We started back last week for our referees preseason 2 laps of the pitch followed by 4 sets of 10, 22m shuttles. 10 seconds to run to the 22 and back, then 8 seconds to jog to the dead ball and back. followed by 2 laps of the pitch to let the heart rate go down.
Got run a 17.1 yoyo in about a month then follow that up with an 18.2 yoyo soon after


Best thing I have found for the yoyo is to do a couple of test ones, but start it at level 15 and go long in the higher levels. The levels before 15 or 16 are fairly easy and you should be able to knock that out without really trying.

I've got to hit at least an 18.1 in late April so will be doing a fortnightly test in the next few weeks to get practice in.


I remember the days of the YoYo - bitch of a test but a large part is mental. You know it's hurting but you've just got to push throw. Last time I tested (some 4 years ago), I hit 16. (something - mid range).


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PostPosted: Mon Feb 04, 2019 1:04 pm 
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Good weeks training last week

Heaviest sets over the week were:

Safety bar squat - 130x5 ( will take a big jump this week, maybe 145x5)
Bench - 125x5
Deadlift - 195x5

Think I’ll do another couple of weeks doing 5s then move onto 3s for a around 6 weeks. With a view of testing after that. I’d like a 200 safety bar squat.

Also did yesterday

10min EMOM of
Over head x5 at 55
Body weight chins x5

In my head I’d planned to do normal over head press but after 2 mins I realised I’d f**ked it up. Went to push press after that. Even that was hard. My triceps were blown.


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PostPosted: Mon Feb 04, 2019 1:15 pm 
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Parkrun was cancelled on Saturday, icy paths. Did 5km on a treadmill in intervals of 500m/250m at higher/lower pace than my current overall time. Tough enough going. The bloody treadmill decided that I should finish after 20 minutes and went I to a coolrown and slowed down. Then it decided to totally finish when I was 100m from finishing. It annoyed me disproportionately! :lol:
What's the point in having a manual mode if there are presets in there?

Hit 60kg 5x5 on OHP yesterday. Well happy.

Today was singles on squat and DL. Hit 145, 150, and 152.5 for singles. Knew I should nail them, but pretty thrilled. I haven't squatted that weight in two and a half years. I'm fairly sure it's a lifetime best for a proper squat, in fact.
Finished with a few singles of DLs at 180 and then hip thrusts and ab work.


Last edited by Nolanator on Mon Feb 04, 2019 3:17 pm, edited 1 time in total.

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PostPosted: Mon Feb 04, 2019 1:20 pm 
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i built a shed yesterday, am knackered today, especially my forearm grippy muscles.


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PostPosted: Mon Feb 04, 2019 7:31 pm 
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7.43.9

Pleased with that given just recovering from shingles

By the way I second the praise for C2 machines. I bought one from the Indoor Champs in 1999 and it is still going strong


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PostPosted: Sun Feb 10, 2019 11:18 am 
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Good session before the games yesterday

Bench
7x4 115

Beltless dead
1x5 200
4x5 170

Pull ups
4x5 bw +13.75

Curls


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PostPosted: Sun Feb 10, 2019 1:13 pm 
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newportblue wrote:
Good weeks training last week

Heaviest sets over the week were:

Safety bar squat - 130x5 ( will take a big jump this week, maybe 145x5)
Bench - 125x5
Deadlift - 195x5

Think I’ll do another couple of weeks doing 5s then move onto 3s for a around 6 weeks. With a view of testing after that. I’d like a 200 safety bar squat.

Also did yesterday

10min EMOM of
Over head x5 at 55
Body weight chins x5

In my head I’d planned to do normal over head press but after 2 mins I realised I’d f**ked it up. Went to push press after that. Even that was hard. My triceps were blown.


That EMOM 😮


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PostPosted: Sun Feb 10, 2019 2:11 pm 
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Good week of training for me, too. Hit 60kg OHP 5x5 last Sunday, 152.5 kg squat and 180kg DL on Monday, 100kg bench on Tuesday, 127.5kg squat 5x5, bench 85kg 5x5 on Friday. Plenty of recovery in between sets though, nothing mad like EMOM.


Last edited by Nolanator on Sun Feb 10, 2019 2:41 pm, edited 1 time in total.

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PostPosted: Sun Feb 10, 2019 2:16 pm 
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ManInTheBar wrote:
7.43.9

Pleased with that given just recovering from shingles

By the way I second the praise for C2 machines. I bought one from the Indoor Champs in 1999 and it is still going strong


:thumbup:

Went out in an eight this morning on a red flagged river. Bit naughty but clocked a 14m min 20 sec time for a 5km sprint with the stream and at one point a 1:24 split 8)


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PostPosted: Tue Feb 12, 2019 4:23 am 
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Nice session tonight.

Close grip bench

135kg 5 x 2

120kg 5 x 5 super set with 5 x 10 chest supported row 40kg Dumbbells.

Incline Dumbbell press 3 x 15 30kg continued super set.

Prone Dumbbell trap raise 3x10

Tricep extension 3 x 10 - 22kg Dumbbells

Barbell curls.


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PostPosted: Tue Feb 12, 2019 4:26 am 
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Had a flat session on Saturday with squats so trainer suggested pause squats @ 60% with 3 secs at bottom - f@#k me the DOMS!!! Hamstrings fried.


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PostPosted: Tue Feb 12, 2019 5:05 am 
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ElementFreak wrote:
Sundy wrote:
danny_fitz wrote:
3 x 8 min ergs this evening, rating 28, 30 and 32. Blowing out my hole at the end. 1:52.4, 1:53.0 and 1:56.4 splits.

Also, the preacher arm curls I did on Monday i can still bloody feel. Uber DOMs



Really considering buying a concept 2 at this stage, cardio wise would 15 minutes a day contribute much to over all fitness? This would be in addition to a running/circuit/gym session


We started back last week for our referees preseason 2 laps of the pitch followed by 4 sets of 10, 22m shuttles. 10 seconds to run to the 22 and back, then 8 seconds to jog to the dead ball and back. followed by 2 laps of the pitch to let the heart rate go down.
Got run a 17.1 yoyo in about a month then follow that up with an 18.2 yoyo soon after


Best thing I have found for the yoyo is to do a couple of test ones, but start it at level 15 and go long in the higher levels. The levels before 15 or 16 are fairly easy and you should be able to knock that out without really trying.

I've got to hit at least an 18.1 in late April so will be doing a fortnightly test in the next few weeks to get practice in.


You're in Australia too? Think we are doing Yoyo's for the same reason.

We're doing a lot of MAS and speed work at the moment. Posted a fairly average bronco score 2 weeks back but at least there is plenty of time to improve before the season starts.


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PostPosted: Tue Feb 12, 2019 9:22 am 
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mr flaps wrote:
Nice session tonight.

Close grip bench

135kg 5 x 2

120kg 5 x 5 super set with 5 x 10 chest supported row 40kg Dumbbells.

Incline Dumbbell press 3 x 15 30kg continued super set.

Prone Dumbbell trap raise 3x10

Tricep extension 3 x 10 - 22kg Dumbbells

Barbell curls.


What's this metric shit? ;)


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PostPosted: Tue Feb 12, 2019 9:23 am 
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Well, I have just signed up for a sea rowing marathon in the south of France in September. Will probably end up in a mixed quad with the wife and a couple of others from the club. Should be fun though.

Got quite a lot on at the moment, also having a crack at Mt Blanc over the summer so will swing training priorities around to accommodate that.


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PostPosted: Tue Feb 12, 2019 1:25 pm 
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Managed to pick up a headcold over the weekend, and then had to fly back home yesterday, which only exacerbated the blocked sinuses etc.

Heavy upper session this morning, the highlight being a heavy OHP in which I was a couple of heartbeats from fainting. Tunnel vision, roaring noise in my ears, dumped the bar with minimal control after completing it, and then took a minute to fully recover. Definitely what I'd call RPE 10.

Got it, though. Next I'll have to work on a cleaner lock out and try not to die.


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PostPosted: Tue Feb 12, 2019 2:56 pm 
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Womack wrote:
mr flaps wrote:
Nice session tonight.

Close grip bench

135kg 5 x 2

120kg 5 x 5 super set with 5 x 10 chest supported row 40kg Dumbbells.

Incline Dumbbell press 3 x 15 30kg continued super set.

Prone Dumbbell trap raise 3x10

Tricep extension 3 x 10 - 22kg Dumbbells

Barbell curls.


What's this metric shit? ;)



Just trying it on.


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PostPosted: Tue Feb 12, 2019 3:12 pm 
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Nolanator wrote:
Managed to pick up a headcold over the weekend, and then had to fly back home yesterday, which only exacerbated the blocked sinuses etc.

Heavy upper session this morning, the highlight being a heavy OHP in which I was a couple of heartbeats from fainting. Tunnel vision, roaring noise in my ears, dumped the bar with minimal control after completing it, and then took a minute to fully recover. Definitely what I'd call RPE 10.

Got it, though. Next I'll have to work on a cleaner lock out and try not to die.


I hate that shit, you’ll probably snot out some blood later.


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PostPosted: Tue Feb 12, 2019 8:46 pm 
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mr flaps wrote:
Nolanator wrote:
Managed to pick up a headcold over the weekend, and then had to fly back home yesterday, which only exacerbated the blocked sinuses etc.

Heavy upper session this morning, the highlight being a heavy OHP in which I was a couple of heartbeats from fainting. Tunnel vision, roaring noise in my ears, dumped the bar with minimal control after completing it, and then took a minute to fully recover. Definitely what I'd call RPE 10.

Got it, though. Next I'll have to work on a cleaner lock out and try not to die.


I hate that shit, you’ll probably snot out some blood later.


I'd f**king love of I did. Head's been like a balloon ready to pop all day since.


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PostPosted: Tue Feb 12, 2019 11:26 pm 
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3 x 2000m this evening. First 500m rating 26, middle 1000m at rating 30 and last 500m at sprint.

Avg splits 1:50, 1:52 and 1:54


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PostPosted: Tue Feb 12, 2019 11:28 pm 
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Started back on Texas method.

Haven’t squatted with a normal bar over 100kg for 6 months. So easing myself in.

Started on the “recovery” day

Squat
2x5 130

OHP
3x5 65

RDL
3x8 70. Started these very light because my legs will be in bits tomorrow.

Barbell curls and dumbbell curls.

Felt good to squat properly again


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PostPosted: Tue Feb 12, 2019 11:40 pm 
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Sundy wrote:
You're in Australia too? Think we are doing Yoyo's for the same reason.

We're doing a lot of MAS and speed work at the moment. Posted a fairly average bronco score 2 weeks back but at least there is plenty of time to improve before the season starts.

Yep, in Aus. Likely we could be doing it for the same reason.

Ugh the Bronco hurts so f**king much.


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PostPosted: Thu Feb 14, 2019 11:23 pm 
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Signing up for the masters division of the Connecticut’s strongest man competition on May 11th. Should be fun.


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PostPosted: Thu Feb 14, 2019 11:35 pm 
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mr flaps wrote:
Signing up for the masters division of the Connecticut’s strongest man competition on May 11th. Should be fun.


Awesome. Do you know the events yet?

My session tonight was fun, nice to lift some “heavy” weight again. Even if I held back a bit.

Squat
1x5 160

Bench
1x5 115

Dead
1x5 180
3x5 152

Close grip bench
4x8 90


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PostPosted: Fri Feb 15, 2019 6:44 am 
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newportblue wrote:
mr flaps wrote:
Signing up for the masters division of the Connecticut’s strongest man competition on May 11th. Should be fun.


Awesome. Do you know the events yet?

My session tonight was fun, nice to lift some “heavy” weight again. Even if I held back a bit.

Squat
1x5 160

Bench
1x5 115

Dead
1x5 180
3x5 152

Close grip bench
4x8 90



Circus Dumbbell press 120lbs 140lbs 160lbs

Frame carry 500lbs for 50 feet

Strict log press 200lbs as many reps as possible in 60 seconds.

Wagon wheel axle deadlift 500lbs as many reps as possible in 60 seconds

Atlas stones 190lbs, 210lbs, 225lbs, 240lbs, 275lbs


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PostPosted: Fri Feb 15, 2019 9:43 am 
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mr flaps wrote:
newportblue wrote:
mr flaps wrote:
Signing up for the masters division of the Connecticut’s strongest man competition on May 11th. Should be fun.


Awesome. Do you know the events yet?

My session tonight was fun, nice to lift some “heavy” weight again. Even if I held back a bit.

Squat
1x5 160

Bench
1x5 115

Dead
1x5 180
3x5 152

Close grip bench
4x8 90



Circus Dumbbell press 120lbs 140lbs 160lbs

Frame carry 500lbs for 50 feet

Strict log press 200lbs as many reps as possible in 60 seconds.

Wagon wheel axle deadlift 500lbs as many reps as possible in 60 seconds

Atlas stones 190lbs, 210lbs, 225lbs, 240lbs, 275lbs


The frame and log seem pretty heavy. Looks fun tho


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PostPosted: Fri Feb 15, 2019 11:28 am 
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mr flaps wrote:
newportblue wrote:
mr flaps wrote:
Signing up for the masters division of the Connecticut’s strongest man competition on May 11th. Should be fun.


Awesome. Do you know the events yet?

My session tonight was fun, nice to lift some “heavy” weight again. Even if I held back a bit.

Squat
1x5 160

Bench
1x5 115

Dead
1x5 180
3x5 152

Close grip bench
4x8 90



Circus Dumbbell press 120lbs 140lbs 160lbs

Frame carry 500lbs for 50 feet

Strict log press 200lbs as many reps as possible in 60 seconds.

Wagon wheel axle deadlift 500lbs as many reps as possible in 60 seconds

Atlas stones 190lbs, 210lbs, 225lbs, 240lbs, 275lbs


Metric system mutherfuckers :x


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PostPosted: Fri Feb 15, 2019 11:30 am 
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Have my first time trial race of the year tomorrow at Henley, a 3.2km head race. Have had some decent outings the last few weeks in the eight with a settled crew so optimistic we can get a decent result.


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PostPosted: Fri Feb 15, 2019 1:38 pm 
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Had Monday off from my usual heavy leg session, so went fairly HAM yesterday on the volume day.
Squat 130x5, x5
RDL 120x6, x4
Hyper extensions 15 x15, x3
SL RDLs

Holy DOMS, Batman. The squats was a volume/rep PR. Had been struggling to up the weight on RDLs and still keep form, so I decided to break it into more sets/fewer reps to keep the form tight. Naturally, my arse and hammies are feeling it today.

Upper volume compounds this morning.
Bench 87 x5, x5
Paused incline: 60 x8, x3
Close grip LPD: 60 x12, x4
Paused seal row: 60 x8, x3 (serious burn)
OHP 50 x8 / Lat raises 7.5 x12, x3

Made an effort to focus on lat work for the back exercises. Get the whole mind-muscle connection thing working well. I suspect that the lats will be sore tomorrow.


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PostPosted: Fri Feb 15, 2019 1:42 pm 
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What do some of our experts think about combining Texas Method with BJJ training. So Mon, Wed, Fri doing the TM and then Tues and Thurs rolling. Is the BJJ too much for the ‘rest days’?


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PostPosted: Fri Feb 15, 2019 3:16 pm 
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danny_fitz wrote:
mr flaps wrote:
newportblue wrote:
mr flaps wrote:
Signing up for the masters division of the Connecticut’s strongest man competition on May 11th. Should be fun.


Awesome. Do you know the events yet?

My session tonight was fun, nice to lift some “heavy” weight again. Even if I held back a bit.

Squat
1x5 160

Bench
1x5 115

Dead
1x5 180
3x5 152

Close grip bench
4x8 90



Circus Dumbbell press 120lbs 140lbs 160lbs

Frame carry 500lbs for 50 feet

Strict log press 200lbs as many reps as possible in 60 seconds.

Wagon wheel axle deadlift 500lbs as many reps as possible in 60 seconds

Atlas stones 190lbs, 210lbs, 225lbs, 240lbs, 275lbs


Metric system mutherfuckers :x


Sorry, can’t be arsed to convert it.


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PostPosted: Fri Feb 15, 2019 3:23 pm 
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danny_fitz wrote:
mr flaps wrote:
Circus Dumbbell press 120lbs 53 140lbs 62 160lbs 71

Frame carry 500lbs 220 for 50 feet

Strict log press 200lbs 90 as many reps as possible in 60 seconds.

Wagon wheel axle deadlift 500lbs 220 as many reps as possible in 60 seconds

Atlas stones 190lbs 85, 210lbs 93, 225lbs 100, 240lbs, 275lbs 120


Metric system mutherfuckers :x



...ish


225lbs=100kg So the kg equivalent is always a shade less than half of the lbs value.


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