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PostPosted: Tue Jan 31, 2012 11:54 am 
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Howdy all,

Even though I did this earlier I will have to make a new training thread. The spreadsheet for keeping track of everyone's lifts and times is at work so I will post it tomorrow but I have split it into a few different areas and those things I am thinking of tracking are:

Lifts
Back Squat
Front Squat
Deadlift
Standing Overhead Press
Bench Press

Misc Fitness
Pull Ups
Chin Ups
Press Ups in a minute
Air Squats in a minutes
100 Burpees
KB Eagle

Cardio
2.4km Time
5km Time
10km Time
Half Marathon
Full Marathon
500m Row Time
2km Row Time

Weight Loss
Former Weight
New Weight
BF difference if known

Crossfit Benchmarks *
Angie
Barbara
Chelsea
Diane
Elizabeth
Fran

* For those who do crossfit and others who use them as a benchmarking tool


If you think I need to add any or take any away please let me know.

Cheers
EF

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

Right, we talked about this a little while ago as a replacement for the Virtual PL Comp we ran on the old board. Feel that going with Dan John's 'Expected' and 'Game Changer' standards will be a little more encouraging than competitive and give people some solid things to aim for. Several people were supportive of the idea.

All lifts are to be from 2013 on (arbitrary, I know) so we're not including historic stuff.

Bench press
Expected - bodyweight for one rep
*insert names*
Game Changer - bodyweight for 15 reps
*insert names*

Pull-ups
Expected - 8 reps
Game Changer - 15 reps
Bobbity - 8/2/13

Squat
Expected - bodyweight for one rep
Game Changer - bodyweight for 15 reps

Deadlift
Expected - 1.5x bodyweight for one rep
Game Changer - 2x bodyweight for one rep
Binge90 - 2/2/13

Those are the basics. I'd quite like to look at some standards for front squat and overhead press too, will have to ask Dan himself for some idea though. Don't particularly care about what equipment (belt, sleeves, straps etc) that were used, short of stiff knee wraps and beyond. Think we should just actually do bodyweight for reps, rather than make assumptions however plausible. Of course, pulling a deadlift beyond 1.5 or 2x bw will count.

What you include will be up to you, you could just have your name against a category with a date (as I've done) or include how many reps were done and with what weight.


Last edited by ElementFreak on Thu May 21, 2015 9:13 am, edited 5 times in total.

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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 12:02 pm 
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CII times? (500m and 2k, possibly 10k as well) Not sure how often they've been updated after the initial flurry.


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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 12:09 pm 
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I knew I had forgotten something, they are in the spreadsheet I just forgot them from the list.


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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 4:17 pm 
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A few things you might have missed.

- we were tracking cleans/powercleans although not many people had made entries
- There was also the Full Powerlifting Meet (Squat/bench/deadlift) and Push Pull Meet (Bench/deadlift)
- The only thing I can think to track with The Eagle is whether or not someone has completed one, and with what total weight of KBs
- Had a look at the spreadsheet before the forum went down. Looks good, the only concern I have is that I found it necessary to record the weight of the user at the time each PR was set. For instance, my best squat was done at 83kg, my best deadlift at 81kg, so there will be some difference in the Wilks scores. It only really becomes important when combining Wilks scores into totals for the full and push pull powerlifting meet, as that makes more sense than adding the lifts together and then calculating a Wilks score as the bodyweight may have varied substantially.


Last edited by bobbity on Tue Jan 31, 2012 5:27 pm, edited 1 time in total.

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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 4:52 pm 
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My legs hurt today. :((


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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 5:12 pm 
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Last night dead lift session.

Dead lift
225 x 5
285 x 5
325 x 5
375 x 5
405 x 5
425 x 5
445 x 5

Hip glute thrusters

425 x 5 4 sets

ABs.

I am all that is man.


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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 5:21 pm 
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BTW, Bobbity. That T-nation article that you posted when spamming the last thread on "Boring buy Big" is pretty interesting.

Reckon I'll incorporate that into my summer training program when can get back in to the gym 4 times a week and afford to destroy myself.


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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 5:27 pm 
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It's a good way to go off season I'd reckon. You've probably not got enough time to do all three months though I guess, but you'd probably handle jumping straight into the 5x10 with 60% of month 2.


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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 5:31 pm 
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Yeah, suppose so. It does look disgustingly painful TBH. Working up for a max and then throwing a bit of volume on top sounds rough.

I like the simplicity though; day 1 do heavy bench and OHP for the reps, day 2 do heavy squats and say RDLs for reps. Day3 heavy OHP with bench reps and day4 heavy DL with reps of squats with other stuff thrown in. I'll be waddling all summer.


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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 5:39 pm 
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have you guys seen this

http://blackironbeast.com/5/3/1/calculator


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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 5:40 pm 
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You won't shifting anything too heavy though:

"The one thing that you'll change is that you will not go for any extra reps on the last set. You'll only do the required reps and then move on to the 5 sets of 10 reps."

So, if you do 5/3/1 properly, you'll knock 10% at least off your 1rm for your training max for the first cycle. Then the heaviest thing you'll lift that cycle is a single with 95% of that.


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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 6:03 pm 
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Had forgotten about the the working 1RM being 90% of the actual 1RM......

I've never given the 5/3/1 routine a proper go. Been sticking to 5x5 on most compound lifts for the last few months.
Maybe with the extra reps thrown in afterwards I'll be more willing to give it a go.


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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 9:08 pm 
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First session of altered plan.

Complex of - powersnatch, core crusher, squat. 8 reps each. 2 rounds.

Fatgripz OHP - 60x1. 6 sets. Superset with plyo press-up x5
OHP - 35x17+3

Goodmorning - 35x10
Snatch-grip RDL 5/3/1 - 78.5x5, 90x5, 102.5x5, 78.5x5
Litvisprints - double KB front squat x8, sprint. 3 rounds + 1 of double KB front squat x8, double KB farmers carry.


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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 11:10 pm 
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bobbity wrote:
A few things you might have missed.

- we were tracking cleans/powercleans although not many people had made entries
- There was also the Full Powerlifting Meet (Squat/bench/deadlift) and Push Pull Meet (Bench/deadlift)
- The only thing I can think to track with The Eagle is whether or not someone has completed one, and with what total weight of KBs
- Had a look at the spreadsheet before the forum went down. Looks good, the only concern I have is that I found it necessary to record the weight of the user at the time each PR was set. For instance, my best squat was done at 83kg, my best deadlift at 81kg, so there will be some difference in the Wilks scores. It only really becomes important when combining Wilks scores into totals for the full and push pull powerlifting meet, as that makes more sense than adding the lifts together and then calculating a Wilks score as the bodyweight may have varied substantially.


No worries, I will have a look to see if I can find a wilks formula to chuck into excel to so we can track it that way. Might mean playing around with it a little but should be easy.
Isn't the eagle one that you can do for time or are all the times pretty much standard?

No lifting yesterday but played 2 full games of touch footy so my legs are feeling it tonight. I am at the Rebels gym tonight so will be doing some rowing, cycling and then some lifting.


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 Post subject: Re: The Training Thread
PostPosted: Tue Jan 31, 2012 11:20 pm 
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Hand is still very sore and weak but planning a lot of lifting whilst visiting Edinburgh at the weekend. Looking at low weight around 500g and lots of reps.


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 2:03 am 
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Power Cleans - 5x40, 5x60, 5x65, 4x70, 4x75

Finisher - 5 rounds
O-head Squat (30kg) x5
DB Push Press (20kg) x10
Box Jump x10
Pushup x10
Walking Lunge x20


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 2:14 am 
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Starting back Rock-Climbing tomorrow as partner is back from OS.

Stoked :twisted:


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 4:54 am 
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bobbity wrote:
A few things you might have missed.

- we were tracking cleans/powercleans although not many people had made entries
- There was also the Full Powerlifting Meet (Squat/bench/deadlift) and Push Pull Meet (Bench/deadlift)
- The only thing I can think to track with The Eagle is whether or not someone has completed one, and with what total weight of KBs
- Had a look at the spreadsheet before the forum went down. Looks good, the only concern I have is that I found it necessary to record the weight of the user at the time each PR was set. For instance, my best squat was done at 83kg, my best deadlift at 81kg, so there will be some difference in the Wilks scores. It only really becomes important when combining Wilks scores into totals for the full and push pull powerlifting meet, as that makes more sense than adding the lifts together and then calculating a Wilks score as the bodyweight may have varied substantially.


Just fixing this up now and I will post the spreadsheet for everyone to have a quick look over.


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 5:31 am 
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Trying to get individual wilks formulas is doing my head in. Best way to do it at the moment is when you post a new PB I will need your BW at the time of the lift so I can just manually put in the wilks score.

If you want to be in the comp please let me know and I need the following.

Name
Age
Height
Weight
BF % (if known)


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:03 am 
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My Gymboss ran out of battery mid-set this morning. The bastard.


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:10 am 
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ElementFreak wrote:
Trying to get individual wilks formulas is doing my head in. Best way to do it at the moment is when you post a new PB I will need your BW at the time of the lift so I can just manually put in the wilks score.

If you want to be in the comp please let me know and I need the following.

Name; Womack
Age; 30
Height; 6' and a bit/1.84m
Weight; 18st 2lbs/115.5 kg
BF % (if known); :lol:


I'm doing 531 so all my heaviest lifts (and that's obviously a relative term) will be for highish reps.

How are you intending to post a spreadsheet, out of curiosity?


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:12 am 
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Location: Grimsby
Name Freddie Forearm
Age 41
Height 186cm
Weight 110kg
BF % Daren't find out


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:19 am 
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Location: The garden county
Name: Nolanator
Age: 23
Height: 183 cm (6')
Weight: ~88 kg (fluctuates a bit)
BF %: ~12.5% (will probably get this checked again soon. That's a few months old and christmas has happened since I got that checked).


This morning:

Hang high pulls: 80x3, 85x3, 90x3

DB OHP (standing): 25kg x8x3
SA DB row: 42.5kg x8 (each side) x3

Pullups: BW x6x3 4 seconds on the eccentric. Tiring stuff.
Dips: BW x12x3


Glad for the short session with no leg work actually. Conditioning and scrummaging in training last night was tough.


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:28 am 
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Location: Sheffield
Name: Gobshiet
Age: 26
Height: 193 cm (6'3)
Weight: 118kg
BF %: Around 13% last time I checked


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:29 am 
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Gobshiet wrote:
Name: Gobshiet
Age: 26
Height: 193 cm (6'3)
Weight: 118kg
BF %: Around 13% last time I checked


jesus, you must be built like a brick shithouse!


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:35 am 
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musefreek wrote:
Gobshiet wrote:
Name: Gobshiet
Age: 26
Height: 193 cm (6'3)
Weight: 118kg
BF %: Around 13% last time I checked


jesus, you must be built like a brick shithouse!


Play linebacker, gotta be! Helps that I don't have to work much, but past few months with new baby my bf has probably doubled.


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:38 am 
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Gobshiet wrote:
Play linebacker, gotta be! Helps that I don't have to work much, but past few months with new baby my bf has probably doubled.


And how did you and your bf find the adoption process?


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:39 am 
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Brazil wrote:
My Gymboss ran out of battery mid-set this morning. The bastard.



Heh. Have you got an android phone? There's a pretty neat interval app I use now. Murders the battery as it keeps the screen on, but has some nice features like being a lot easier to program than the gymboss, presets, and it does little warning beeps near the end of an interval.

Think it's just called 'Interval Timer', but I may have renamed it. The icon is a runner in black and white and has 'HIIT' on it.

Bobbity
Age: 30 (for another couple of weeks)
Height: 171
Weight: 81
BF %: um, visible obliques? Can post picture with shoe if required.


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:40 am 
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Womack wrote:
Gobshiet wrote:
Play linebacker, gotta be! Helps that I don't have to work much, but past few months with new baby my bf has probably doubled.


And how did you and your bf find the adoption process?


Calm down shorty.


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:41 am 
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Gobshiet wrote:
musefreek wrote:
Gobshiet wrote:
Name: Gobshiet
Age: 26
Height: 193 cm (6'3)
Weight: 118kg
BF %: Around 13% last time I checked


jesus, you must be built like a brick shithouse!


Play linebacker, gotta be! Helps that I don't have to work much, but past few months with new baby my bf has probably doubled.


rule 1! :x


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:42 am 
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muse
Age: 31
Height: 6'5"
Weight: 94kg
BF%: 14%


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 11:43 am 
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musefreek wrote:
Gobshiet wrote:
musefreek wrote:
Gobshiet wrote:
Name: Gobshiet
Age: 26
Height: 193 cm (6'3)
Weight: 118kg
BF %: Around 13% last time I checked


jesus, you must be built like a brick shithouse!


Play linebacker, gotta be! Helps that I don't have to work much, but past few months with new baby my bf has probably doubled.


rule 1! :x


Playing this weekend, will get you some pics my beauty.


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 12:35 pm 
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Location: Over the hills and far away...
Ha! My work internet doesn't realise this new bored is a forum: PR during work hours, crazy stuff!

I'll put my figures down for the fun of it:

Salanya
Age: (only just) 28
Height: 1.68 (5ft6)
Weight: 76 (used to be 80kgs, and I'm working on it. Oh, and scales don't matter!)
BF: it's all in the boobs! (and the hips)

Wow, that's a terribly girly entry! Anyway, back to the gym tonight; will start with weights first this time and see how it goes...


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 12:40 pm 
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My deets.

Age - 37
Height - 5'9"
Weight - 90kg
BF - Dunno exactly. Probably around 18-20%.


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 12:43 pm 
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Gobshiet wrote:
musefreek wrote:
Gobshiet wrote:
musefreek wrote:
Gobshiet wrote:
Name: Gobshiet
Age: 26
Height: 193 cm (6'3)
Weight: 118kg
BF %: Around 13% last time I checked


jesus, you must be built like a brick shithouse!


Play linebacker, gotta be! Helps that I don't have to work much, but past few months with new baby my bf has probably doubled.


rule 1! :x


Playing this weekend, will get you some pics my beauty.



You do know what you're letting yourself in for, don't you?


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 12:47 pm 
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Location: Mzansi
Name: Beaver_Shark
Age: 25
Height: 172 cm (5'8)
Weight: 77kg
BF %: I don't know


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 12:55 pm 
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Salanya wrote:
Ha! My work internet doesn't realise this new bored is a forum: PR during work hours, crazy stuff!

I'll put my figures down for the fun of it:

Salanya
Age: (only just) 28
Height: 1.68 (5ft6)
Weight: 76 (used to be 80kgs, and I'm working on it. Oh, and scales don't matter!)
BF: it's all in the boobs! (and the hips)

Wow, that's a terribly girly entry! Anyway, back to the gym tonight; will start with weights first this time and see how it goes...


*cough* rule 1 *cough*

Joost
27
1.93m (6'4")
92kg (racing weight is 85, so a bit of work to do, doesn't help that I've had the best part of 3 months off)
BF: Scales are saying over 20%, was sub 12% in the summer so again, work to do!

Big aims this year are the components of an ironman and a couple of Olympic distance tris, probably a couple of 100 mile plus bike races too.

Sounds like I'm a bit of a beanpole compared to most of you lot.


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 1:09 pm 
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Location: Over the hills and far away...
Joost: I rule 1'd on the old bored.


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 1:18 pm 
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Posts: 8350
Name: Mat the Expat
Age: 37
Height: 183 cm (6')
Weight: 92kg
BF %: no idea


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 Post subject: Re: The Training Thread
PostPosted: Wed Feb 01, 2012 1:32 pm 
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Salanya wrote:
Joost: I rule 1'd on the old bored.


I've pledged to never go back :(


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