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PostPosted: Sun Dec 16, 2018 8:57 pm 
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Back in the gym this afternoon after over a week enforced rest with work travel. Felt good to be back, but I'm glad I had the time off.
Variations on curry for lunch and dinner each day, and beers every evening, but I didn't put on any significant weight. Also a week off caffeine, in addition to the physical recovery.

Probably won't be able to move tomorrow.


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PostPosted: Mon Dec 17, 2018 6:35 am 
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20mins working on High Snatch Pulls
Testing 1RM Squat (105kgx11)
Squat 80kgx5x10
Viking Press 20kg 5x8
DB rows 17.5kg 5x10
10min push pull carry finisher - 25kg med ball (carry) , 40kg sled (push/pull), 32kg kb, 2x 16kg kb, 15kg ball (throw)


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PostPosted: Mon Dec 17, 2018 10:32 am 
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Was rigging boats in the dark on Putney Embankment in the freezing cold at 7am on Saturday morning before racing 4km in the Remenham Challenge in strong winds and choppy water. Stupid fecking sport, should have stayed in bed.

Yesterday however was gorgeous.


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PostPosted: Mon Dec 17, 2018 10:45 am 
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I'm back in Australia, out at my family's property which is about hundred kilometers from the nearest shop, let alone gym. But I'm getting my Olympic Snatches in like a f-cking badass.

:lol: ;) :P

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Tongue in cheek. Obviously it's not full or I'd be winning gold medals in the Olympics. But I do use the Land Cruiser for deadlifts, just quietly.


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PostPosted: Mon Dec 17, 2018 11:01 am 
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Still 30+kg and a bit awkward :thumbup:


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PostPosted: Mon Dec 17, 2018 11:03 am 
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:lol: :thumbup:

I think you need to get some climbing shoes and start towing that truck behind you.


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PostPosted: Mon Dec 17, 2018 7:17 pm 
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kiwinoz wrote:
Still 30+kg and a bit awkward :thumbup:

Ha! Thanks, although I was just screwing around. :D It's 50kg completely dry actually ... and awkward is right. I can't really squat with it, it's so unbalanced, so have to power snatch it. Makes such a massive difference not to have a barbell that rotates the weight. Didn't want to risk doing more than a few reps at a time in case I lost it and dropped it on my head. I would need a bloody helicopter airlift to get out of here. lol.


danny_fitz wrote:
:lol: :thumbup:

I think you need to get some climbing shoes and start towing that truck behind you.

Bahaha. I actually have climbing shoes somewhere, but it's way to hilly and sandy around here to try and toe it anywhere. Not that I'd have a hope even if it were dead flat.

Jet lagged as f-ck. It's 5am and I'm drinking VB on PR. :)


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PostPosted: Tue Dec 18, 2018 10:55 pm 
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I had an old man fall skiing (a couple of ribs made the rest of the holiday challenging) and vowed it wouldn't happen again

So I have been working most of the year at getting my strength back and this week it all seemed to come together

The last weeks highlights have been

Deadlift 140kg 3 sets of 5
Bench Press 90kg 5 sets of 5
Squat 130kg 3 sets of 5

Deadlift needs works in holding on to the bar, the weight was fine, just too much slippage


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PostPosted: Tue Dec 18, 2018 11:47 pm 
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_fatprop wrote:
I had an old man fall skiing (a couple of ribs made the rest of the holiday challenging) and vowed it wouldn't happen again

So I have been working most of the year at getting my strength back and this week it all seemed to come together

The last weeks highlights have been

Deadlift 140kg 3 sets of 5
Bench Press 90kg 5 sets of 5
Squat 130kg 3 sets of 5

Deadlift needs works in holding on to the bar, the weight was fine, just too much slippage


Nice work mate, great lifts especially for an “old man” who is coming back from injury.

I find the grip strength comes really quick. If I’ve been out of action for a while, it’s like I do it a number of times struggling with grip and then just overnight it’s no problem anymore. Chalk helps a tonne, also good grip technique (Google it).


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PostPosted: Wed Dec 19, 2018 9:07 am 
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Jesus, nice numbers. :thumbup:

How's your DL grip? Double overhand? Mixed? Chalk?


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PostPosted: Wed Dec 19, 2018 11:27 pm 
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Nolanator wrote:
Jesus, nice numbers. :thumbup:

How's your DL grip? Double overhand? Mixed? Chalk?


Cheers

Mixed grip, the gym near work was farkin hot and humid, I will get some chalk and see how that goes after Christmas. The crazy thing is the 130 DLs have been going up easy but 2 & 3rd sets @ 140 were ugly fights with me losing the grip on the 4th/5th reps


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PostPosted: Thu Dec 20, 2018 9:25 am 
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Get using chalk and you'll see that struggle change completely. I find that as I lose my grip, my entire technique goes to shit.
With chalk, significantly more of the effort is focused through the areas that it should be; arse, hammies.


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PostPosted: Thu Dec 20, 2018 10:57 am 
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Nolanator wrote:
Get using chalk and you'll see that struggle change completely. I find that as I lose my grip, my entire technique goes to shit.
With chalk, significantly more of the effort is focused through the areas that it should be; arse, hammies.


100% this. It’s like a completely different exercise with chalk.

I think the first time I used chalk I deadlifted about 40kg.

So after not really focusing on lifting for about 4 months, losing about 5kg (and getting told I look small :uhoh: ) and not really having any fitness goals in that time.

I’ve decided I need a goal for 2019. Lay in bed last night thinking about it and I’ve set upon a 180 bench. That would be a 7.5kg increase of my best ever bench and probably about 40kg from where I am currently :lol:

I might also tag on a 200 slingshot bench for “fun” :lol:


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PostPosted: Thu Dec 20, 2018 11:12 am 
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A somewhat lacklustre erg for me last night.

45 min erg, stroke rating 20, managed 10927m 2:03/500 split.

To be honest I have really hit a wall the last month or so, getting a bit demoralised as my scores have plateaued.


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PostPosted: Thu Dec 20, 2018 11:06 pm 
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Nolanator wrote:
Get using chalk and you'll see that struggle change completely. I find that as I lose my grip, my entire technique goes to shit.
With chalk, significantly more of the effort is focused through the areas that it should be; arse, hammies.


Thanks
Well tried chalk last night and did seem to help

(Doing Barbell Medicine's Bridge program)
Mod Stress
Squats with Belt 5 sets of 4 1@110, 1@120 & 3@130
3sec Paused Bench 5 sets of 4 1@70 @ 4@80
Supplementary DLs last night (paused DLs (they suck)) 4 sets of 4 , 1@100 1@110 & 2@120


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PostPosted: Thu Dec 20, 2018 11:11 pm 
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I'm still feeling the effects of Monday's heavy leg day after a week off. Think it was finishing with the leg press that did it. Quads and adductors were tender. Adductors were quite tight and I nearly tweaked something in my groin while limbering up before my squats. Felt like I could have done some damage if I wasn't careful. I didn't affect the exercises in my session, thankfully.

Squats: 125 x5, 5 sets
RDL: 110 x10, 3 sets
Hypertensions
BSS
SL extensions
Ab work mixed in

Quads were absolutely fried afterwards.


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PostPosted: Sat Dec 22, 2018 7:02 pm 
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Started my road to 180 bench today.

Further away than I expected.

Today’s session was

Bench
5x5 100

Belt less dead’s
1x5 150
4x5 120 ( these sets were all double over hand... grip pump!)

Pull ups
4x5 bw+10kg

Ez curls
4 sets


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PostPosted: Sat Dec 22, 2018 8:44 pm 
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First Parkrun in a month this morning. Took it easy enough, was almost a minute slower. Most of the effort was in my legs, rather than lungs. Legs still suffering DOMS, but feel better now for the spin.


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PostPosted: Sun Dec 23, 2018 1:07 pm 
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Managed some PR’s in all my lifts last week, now busy stuffing my face at home and losing all my gains :D


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PostPosted: Sun Dec 30, 2018 7:38 pm 
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Christ, I've been a fat shit for the last week. Lots of food, beer and chocolate. Leaving tomorrow, so still a few days off, but back to some level of normalcy with exercise levels.

Bought a belt the other day. Should have it on Wednesday. :o


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PostPosted: Tue Jan 01, 2019 3:35 pm 
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Come on then, resolutions...

Actually started these a couple of weeks back, but Christmas interferes.

- Run 3x week. Longer duration run/walks, no pressure on this but getting them done.
- Calorie count, aiming at a steady surplus.
- Hadrian's wall hike in June
- Upper body bodybuilding, lower strength endurance
- 100kg close grip bench press at 73kg. Lowest priority, shouldn't be too hard though.


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PostPosted: Tue Jan 01, 2019 3:52 pm 
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Nolanator wrote:
Christ, I've been a fat shit for the last week. Lots of food, beer and chocolate. Leaving tomorrow, so still a few days off, but back to some level of normalcy with exercise levels.

Bought a belt the other day. Should have it on Wednesday. :o


You and me both! Definitely put on a few kilos.

The wife wants to climb Mt Blanc this summer so that is a pretty good fitness goal to aim for I guess.


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PostPosted: Tue Jan 01, 2019 7:52 pm 
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Have been lifting for a few months and for first time took some body readings. I am 12.4% fat. Should I stop and try and cut to around 10% or keep going with a calorific surplus?


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PostPosted: Tue Jan 01, 2019 8:09 pm 
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Double parkrun this morning with approx 40km of riding between home and the various venues.

22:53 up Ashton Courts hill with the second half of the run (downhill) done in about 9:30 then 24:10 at Eastville which is a horrible up and down course with 950 people there


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PostPosted: Tue Jan 01, 2019 8:47 pm 
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I was thinking of running this morning, but I slept in and didn't. :thumbup:


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PostPosted: Tue Jan 01, 2019 8:48 pm 
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I’d quite like to do the Hackney Half if it’s not too late to sign up.


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PostPosted: Wed Jan 02, 2019 12:02 am 
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Clive Simms wrote:
Have been lifting for a few months and for first time took some body readings. I am 12.4% fat. Should I stop and try and cut to around 10% or keep going with a calorific surplus?

That depends on your goals and I think you know what the answer will be.


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PostPosted: Wed Jan 02, 2019 11:04 am 
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My relaxing, cycling filled Christmas break turned out to be anything but sadly.

Setting a few goals for the year now, which include:

10,000km on the bike
3 different sportives this year.
Trying running and swimming, leading to...
A triathlon

Should keep things interesting.


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PostPosted: Wed Jan 02, 2019 12:22 pm 
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Only one goal this year, which is to bench 180.

Give me something to work for if nothing else.


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PostPosted: Wed Jan 02, 2019 2:10 pm 
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Bullettyme wrote:
My relaxing, cycling filled Christmas break turned out to be anything but sadly.

Setting a few goals for the year now, which include:

10,000km on the bike
3 different sportives this year.
Trying running and swimming, leading to...
A triathlon

Should keep things interesting.


Yay, someone else on the slippery slope into full blown insanity


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PostPosted: Wed Jan 02, 2019 2:22 pm 
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Rough goals this year.

Get a sub 7 min 2k erg
Climb Mt Blanc
Win three regattas
Compete in a single scull race (definitely will not win)
Get my bodyfat to under 15% (yes I am a fat c*nt)


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PostPosted: Wed Jan 02, 2019 8:30 pm 
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First session back since before becoming a fatty.
Full body session to get back into it, will get back into my regular routine next week.

Squats: 120kg, 5x5
Bench: 80kg, 5x5
Pendlay row: 60kg, 8x3
Chest pump stuff

Got my belt this morning. Felt good for the squats. Quads fried now. My right shoulder was a horrible mess, so stiff from lack of exercise and it was really uncomfortable getting under the bar. Got better eventually, but need to stretch more.


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PostPosted: Mon Jan 07, 2019 3:53 am 
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I had a bit of a fright today!

I did a run up the fire trail at my mum's property, it's a rough, hilly run over sand and uneven terrain. I usually keep my heart rate in zones 3 & 4, so for me that means walking when it hits about 170 and running again when it hits 150. So it rarely goes over 170, and if it does, just slightly. Anyway, running up one of the hills I suddenly felt some uncomfortable heart palpitations, so stopped running. According to my watch my heart rate sky-rocketed to 195 (although it only tops out at 190 in the history, it said 195 on my watch) and stayed there for an uncomfortable number of minutes while I was just standing doing nothing. After a while just standing there, my HR came back down and I slowly walked home, just to be on the safe side. By the time I got back it was down to about 130, and I ended running the last bit anyway because I felt fine.

My mum (who is actually a cardiac nurse) took my pulse and blood pressure and stuff and said everything was normal and it could have been a bit of something called "supraventricular tachycardia", which is apparently benign although uncomfortable. Maybe I had a few too many beers yesterday and was a bit dehydrated.

My other thought is that maybe the battery on my chest monitor is going and it's giving some false readings, as there are also big gaps in the HR data right when the "fright" occurred. Although I definitely felt the uncomfortable "skip a beat" sensation like when you get a heart palpitation, so something a little out of the ordinary occurred I think.

I've recently had EKGs and blood tests done, and my blood pressure is also normal, so I'm not too worried about it, I was just wondering what the bored's opinion is? Over training? Dehydration? and has anyone experienced something similar?

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The fright happened right about the time there's a huge gap in the HR data:
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PostPosted: Mon Jan 07, 2019 10:09 am 
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Back on the Yoga following Yoga with Adriene on Youtubes latest 30 day challenge.

I am so inflexible its like 30 to 45 minutes of holding SAS training stress torture positions


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PostPosted: Mon Jan 07, 2019 10:35 am 
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blindcider wrote:
Back on the Yoga following Yoga with Adriene on Youtubes latest 30 day challenge.

I am so inflexible its like 30 to 45 minutes of holding SAS training stress torture positions


Sounds like what I need - thanks :( :thumbup:


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PostPosted: Mon Jan 07, 2019 10:38 am 
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blindcider wrote:
Back on the Yoga following Yoga with Adriene on Youtubes latest 30 day challenge.

I am so inflexible its like 30 to 45 minutes of holding SAS training stress torture positions


I have ramped up my stretching the last few months, I need to improve as a sculler as I am struggling to achieve the 'perfect stroke' around the front end. Its actually quite therapeutic


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PostPosted: Mon Jan 07, 2019 10:47 am 
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First regular routine session yesterday.
OHP 5x5
Incline bench
Wide lat pulldown
Bicep/tricep isolation work

This morning:
Squat: 130x4, 135x2, 140x1,1,1, 130x4
DL: 160x3, 3 sets
Hip thrusts: 150x10, 3 sets
BSS: 12.5 x12 each, 3 sets

Felt great this morning. Thoracic spine was nice and supple, but stable, so the squats were very good, minimal discomfort. I love my belt.
I'll feel like a bus hit me this evening, though. :thumbup:
Tried hook grip on the DLs for something new. lol no.

Been thinking of getting some coaching/programming to shake things up a bit. I'll contact the guy that Stevus and Kornboy use.
I've never been great at long term planning and I fancy just doing what someone tells me for a few months and concentrate on form etc, without worrying about sensible progression/burnout etc.

I should probably make some resolution to do some stretching stuff as a NY resolution.


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PostPosted: Mon Jan 07, 2019 11:02 am 
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From the lack of response I assume “shut up about your heart rate you hypochondriac”.

:lol:

Good, that’s what I hoped.


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PostPosted: Mon Jan 07, 2019 2:48 pm 
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Mog The Almighty wrote:
From the lack of response I assume “shut up about your heart rate you hypochondriac”.

:lol:

Good, that’s what I hoped.


Missed that. A couple of times 10-15 years ago my dad had heart palpitations and went to hospital for tests. Nothing significant ever came of it. Seemingly atrial fibrillation is a thing that can just happen without any serious problems. He was in his 40s and quite fit.
I think the first time it happened he'd been sailing all weekend and drank a load of coffee; they reckon that had an impact. Maybe the dehydration, fatigue etc all played a part in your case.


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PostPosted: Mon Jan 07, 2019 2:54 pm 
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Mog The Almighty wrote:
From the lack of response I assume “shut up about your heart rate you hypochondriac”.

:lol:

Good, that’s what I hoped.


I think its more the "I don't know, I'm not a doctor, go see a specialist if you are worried" roar of silence


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