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Re: The Training Thread - all aspects of fitness and health

Posted: Tue Aug 27, 2019 5:11 pm
by blindcider
Man In Black wrote:Anyone here into Wild Swimming? Thought it could be a fun activity every now and again and a good chance to get out of London.
Yes, its brilliant. Much better than in a pool.

Just need to be a bit careful

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Aug 27, 2019 5:53 pm
by Nolanator
Joost wrote:(I have no particular inclination to learn to OH squat or Snatch - that’s for professional athletes or instagram-obsessed crossfitters who want to get injured in my book!)

I can’t help thinking the press section is out of whack with the other standards (eg 15xbw back squats is a lot easier than bench presses!), but perhaps I’m just a weak presser :(
I agree with all that!

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Aug 27, 2019 7:25 pm
by newportblue
Nolanator wrote:
Joost wrote:(I have no particular inclination to learn to OH squat or Snatch - that’s for professional athletes or instagram-obsessed crossfitters who want to get injured in my book!)

I can’t help thinking the press section is out of whack with the other standards (eg 15xbw back squats is a lot easier than bench presses!), but perhaps I’m just a weak presser :(
I agree with all that!
I don’t even think overhead squat is a strength movement really.

I’d agree as well. It took me a lot longer to get the bwx15 on bench than it did with squat.

I’ve always done the standards of squat, bench, deadlift and overhead press in relation to body weight. Suppose it’s different if you want some more explosive movements in there. Like clean or snatch.

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Aug 27, 2019 8:05 pm
by Nolanator
Yeah, I'd consider fairly advanced stats to be 1.5x bench, 2x squat, 2.5x DL. Maybe 1x on OHP, but that seems tougher than the other benchmarks for me.

Having it all relative to BW focuses on strength.

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Aug 27, 2019 8:45 pm
by danny_fitz
A big erg tonight 8)

21,100m
Rate 20
1h 32m

Re: The Training Thread - all aspects of fitness and health

Posted: Tue Aug 27, 2019 10:21 pm
by newportblue
Tonight’s session

Bench

5x10 75

Deadlift
5x5 180

Db press
4x11 32

Single arm press (machine thing)
4x10 15

Concentration curls
4x12

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Aug 29, 2019 12:27 pm
by Nolanator
Tough session this morning. Enjoyable.

DL: 190 x2, 5 sets
Hip thrusts: 180 x10, 3 sets
Seal row: 75 x6, 3 sets
Narrow LPD: 50 x15, 3 sets
Bicep triple set (EZ curls, decline DB curls, DB hammer curls)
Conditioning/core


The lat pulldown station was busy so tried my best to do it on one of the normal cable stations. The weights stack wasn't heavy enough and sitting on the floor was awkward enough.

Finished with three rounds of skipping for 1 minute, KB farmer's walks, ab rollouts. I'd love to get into proper farmer's walks with heavy weights. Heaviest KBs available are 32kg, which is grand for a quick blast, but not really challenging.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Aug 29, 2019 12:42 pm
by newportblue
Nolanator wrote:Tough session this morning. Enjoyable.

DL: 190 x2, 5 sets
Hip thrusts: 180 x10, 3 sets
Seal row: 75 x6, 3 sets
Narrow LPD: 50 x15, 3 sets
Bicep triple set (EZ curls, decline DB curls, DB hammer curls)
Conditioning/core


The lat pulldown station was busy so tried my best to do it on one of the normal cable stations. The weights stack wasn't heavy enough and sitting on the floor was awkward enough.

Finished with three rounds of skipping for 1 minute, KB farmer's walks, ab rollouts. I'd love to get into proper farmer's walks with heavy weights. Heaviest KBs available are 32kg, which is grand for a quick blast, but not really challenging.
Never really done farmers walks but would like to try.

Thinking my next gym purchase will be either some mini farmers walk handles or maybe a trap bar ( seen one with an open side, which might be good for farmers walks )

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Aug 29, 2019 3:06 pm
by mr flaps
My light week for deadlift.

365x8 3 sets

Deficit deadlift 275x5 3 sets (2.75”)

Farmers walk 380 for 60’ 5 sets

Kroc rows 100x25. 100x20. 100x15

Hammer curls.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Aug 29, 2019 3:13 pm
by Mog The Almighty
I took a curvy smoking hot Swedish girl in her skin-tight workout clothes to the gym and taught her proper deadlift form.

It was one of my most fun workouts in a long time.

I lifted something much heavier than I should have of course.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Aug 29, 2019 3:22 pm
by Nolanator
Do you have access to proper farmer walk handles to be shifting that kind of weight around?

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Aug 29, 2019 3:29 pm
by Stevus55
Speaking of farmers carries, I’d love to try some strongman type training for conditioning. Some of it looks like a lot of fun and I absolutely hate most traditional cardio.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Aug 29, 2019 3:32 pm
by mr flaps
Nolanator wrote:Do you have access to proper farmer walk handles to be shifting that kind of weight around?

I bought one of these and keep it at my gym. https://www.titan.fitness/pair-of-hd-fa ... tform.html

It’s a small independent gym where I train clients so I’ve loaded it with my own strongman gear.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Aug 29, 2019 3:46 pm
by Nolanator
Stevus55 wrote:Speaking of farmers carries, I’d love to try some strongman type training for conditioning. Some of it looks like a lot of fun and I absolutely hate most traditional cardio.
Same. Since they got a prowler in my gym I've been using it a couple of times a week in mini circuits at the end of sessions. Mix it with skipping, core work, KB carries etc.
It's definitely more fun than steady cardio, and feels like it'll translate more directly into barbell lifting.
mr flaps wrote:I bought one of these and keep it at my gym. https://www.titan.fitness/pair-of-hd-fa ... tform.html

It’s a small independent gym where I train clients so I’ve loaded it with my own strongman gear.
:thumbup: Nice.

Re: The Training Thread - all aspects of fitness and health

Posted: Fri Aug 30, 2019 12:13 am
by mr flaps
Solid upper tonight

Log press 180lbsx5 5 sets

Close grip bench 275lbsx5 5 sets

Seated single arm Dumbbell press 70lbsx10 3 sets

Upper back accessories

Push downs and some hammer curls.

Re: The Training Thread - all aspects of fitness and health

Posted: Fri Aug 30, 2019 8:19 am
by danny_fitz
Simple 45 min erg last night. Nothing too crazy. Have a 32km outing tomorrow morning so keeping my powder dry.

Re: The Training Thread - all aspects of fitness and health

Posted: Fri Aug 30, 2019 11:15 am
by Nolanator
Long and indulgent press session this morning. Off work and heading on holidays later today, so took my sweet time.


Bench: 92x5, 5 sets
Pin bench: 80x5, 4 sets
Bench AMRAP: 80x8, cuz why not
DB incline: 30 x8,8,6
Triceps
Rotator cuffs

Finished with a mini circuit. 3 rounds of:
Assault bike: 30 sec
KB farmers walk: 32 x60m
Skip: 60 sec

Took a couple of minutes between rounds. I've never used the assault bike before, though I've eyed it suspiciously for over a year.
Lol, it's painful.

Re: The Training Thread - all aspects of fitness and health

Posted: Fri Aug 30, 2019 11:53 am
by mr flaps
Nolanator wrote:Long and indulgent press session this morning. Off work and heading on holidays later today, so took my sweet time.


Bench: 92x5, 5 sets
Pin bench: 80x5, 4 sets
Bench AMRAP: 80x8, cuz why not
DB incline: 30 x8,8,6
Triceps
Rotator cuffs

Finished with a mini circuit. 3 rounds of:
Assault bike: 30 sec
KB farmers walk: 32 x60m
Skip: 60 sec

Took a couple of minutes between rounds. I've never used the assault bike before, though I've eyed it suspiciously for over a year.
Lol, it's painful.
Horrible f**king things.

Re: The Training Thread - all aspects of fitness and health

Posted: Fri Aug 30, 2019 2:11 pm
by Nolanator
Even after a short sprint you feel like death. :lol:

Re: The Training Thread - all aspects of fitness and health

Posted: Sat Aug 31, 2019 7:09 pm
by Bullettyme
Seems like the appropriate thread for any Pumping Iron fans, Franco Columbu died :((

Re: The Training Thread - all aspects of fitness and health

Posted: Sat Aug 31, 2019 9:42 pm
by mr flaps
Bullettyme wrote:Seems like the appropriate thread for any Pumping Iron fans, Franco Columbu died :((

Had a heart attack and drowned the poor bastard.

Re: The Training Thread - all aspects of fitness and health

Posted: Sat Aug 31, 2019 9:57 pm
by Nolanator
Saw that he'd passed. Didn't realise the circumstances. That's quite shit.

Re: The Training Thread - all aspects of fitness and health

Posted: Sun Sep 01, 2019 11:22 am
by Tehui
I just heard the news. I thought Franco Columbu's passing was worthy of its own thread. A 2-time Mr Olympia is nothing to scoff at.

Re: The Training Thread - all aspects of fitness and health

Posted: Sun Sep 01, 2019 12:26 pm
by kiwinoz
Snatch pull technique 5 x 10 @ 40kg
Squat 5 x 12 @ 90kg
Hip thrusters

Walrus 100 x Viking Press, Row and Clean - Bar+10kg

Re: The Training Thread - all aspects of fitness and health

Posted: Sun Sep 01, 2019 12:43 pm
by newportblue
Tehui wrote:I just heard the news. I thought Franco Columbu's passing was worthy of its own thread. A 2-time Mr Olympia is nothing to scoff at.
Insanely strong as well. Supposedly a 340kg deadlift, 302 squat and 238 bench.

I was watching something yesterday about how powerlifters spend most of their time doing sets of 5 or under. Bodybuilders generally do higher sets with lots of variety of exercises. In a lot of cases bodybuilders are stronger or just as strong as powerlifters.

Thought it was interesting.

Re: The Training Thread - all aspects of fitness and health

Posted: Sun Sep 01, 2019 2:07 pm
by Nolanator
Arnie's tribute on Instagram was quite nice. Pics of them back in their prime and growing old as buddies together.

Re: The Training Thread - all aspects of fitness and health

Posted: Sun Sep 01, 2019 4:58 pm
by mr flaps
Nice squat session on Friday.

Low bar worked up to 440lbs/200kg for 5

Front squat worked up to 315lbs/143kg for 5

Safety bar good mornings 4 sets of 8 up to 255lbs

Yoke walks. 365lbs 5 sets of 60’

Nice and sore today.

Re: The Training Thread - all aspects of fitness and health

Posted: Sun Sep 01, 2019 7:25 pm
by Nolanator
Wish I had access to a yoke, as well as farmer walk frame.

Re: The Training Thread - all aspects of fitness and health

Posted: Sun Sep 01, 2019 7:32 pm
by mr flaps
Nolanator wrote:Wish I had access to a yoke, as well as farmer walk frame.

They’re awesome. I’ve been keeping it light and doing all the runs without my belt. The core activation is unreal.

Re: The Training Thread - all aspects of fitness and health

Posted: Sun Sep 01, 2019 9:52 pm
by newportblue
mr flaps wrote:Nice squat session on Friday.

Low bar worked up to 440lbs/200kg for 5

Front squat worked up to 315lbs/143kg for 5

Safety bar good mornings 4 sets of 8 up to 255lbs

Yoke walks. 365lbs 5 sets of 60’

Nice and sore today.

Good squatting :thumbup:

Re: The Training Thread - all aspects of fitness and health

Posted: Sun Sep 01, 2019 10:53 pm
by Nolanator
mr flaps wrote:
Nolanator wrote:Wish I had access to a yoke, as well as farmer walk frame.

They’re awesome. I’ve been keeping it light and doing all the runs without my belt. The core activation is unreal.
Yeah, whatever about the conditioning, the way it feeds back into powerlifting would be great.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Sep 05, 2019 2:59 pm
by mr flaps
Started my latest wave of 5/3/1 this week. Went to hit my 5+ on the deadlift and banged out 10 reps with 440lbs/220kg. Absolutely f**ked the next day, I felt like I had a hangover.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Sep 05, 2019 3:08 pm
by danny_fitz
Just a simple 10km outing last night although I did do a 3km sprint piece as part of that. Absolutely bolloxed after it.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Sep 05, 2019 3:37 pm
by ManInTheBar
danny_fitz wrote:Just a simple 10km outing last night although I did do a 3km sprint piece as part of that. Absolutely bolloxed after it.
22km "race" at the weekend. I was 13 minutes quicker than last year but 6 minutes slower than I wanted to be. Oh my blisters and my bottom

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Sep 05, 2019 3:43 pm
by danny_fitz
ManInTheBar wrote:
danny_fitz wrote:Just a simple 10km outing last night although I did do a 3km sprint piece as part of that. Absolutely bolloxed after it.
22km "race" at the weekend. I was 13 minutes quicker than last year but 6 minutes slower than I wanted to be. Oh my blisters and my bottom
Dont talk to me about blisters, did nearly 60km in a quad over two days, up to Sunbury and back through the locks. Did actually tape my hands up but still tore them to bits. Got 20km erg this evening and another 30km on Sunday followed by 45km the following weekend.

Are you doing Silver Sculls?

PS The wife made a rookie mistake and forgot to change out of her normal knicks while on the erg and now has an arse like the Japanese flag.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Sep 05, 2019 3:47 pm
by ManInTheBar
danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:Just a simple 10km outing last night although I did do a 3km sprint piece as part of that. Absolutely bolloxed after it.
22km "race" at the weekend. I was 13 minutes quicker than last year but 6 minutes slower than I wanted to be. Oh my blisters and my bottom
Dont talk to me about blisters, did nearly 60km in a quad over two days, up to Sunbury and back through the locks. Did actually tape my hands up but still tore them to bits. Got 20km erg this evening and another 30km on Sunday followed by 45km the following weekend.

Are you doing Silver Sculls?
Don't be daft! I might do Norfolk Long Distance Sculls if my hubris recovers by then. In the meantime back to flag waving at Worcester and Cambridge this weekend.

Mind, I'm hard core these days, none of this crew boat nonsense, true lonely sad sod sculler me.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Sep 05, 2019 3:50 pm
by danny_fitz
ManInTheBar wrote:
danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:Just a simple 10km outing last night although I did do a 3km sprint piece as part of that. Absolutely bolloxed after it.
22km "race" at the weekend. I was 13 minutes quicker than last year but 6 minutes slower than I wanted to be. Oh my blisters and my bottom
Dont talk to me about blisters, did nearly 60km in a quad over two days, up to Sunbury and back through the locks. Did actually tape my hands up but still tore them to bits. Got 20km erg this evening and another 30km on Sunday followed by 45km the following weekend.

Are you doing Silver Sculls?
Don't be daft! I might do Norfolk Long Distance Sculls if my hubris recovers by then. In the meantime back to flag waving at Worcester and Cambridge this weekend.

Mind, I'm hard core these days, none of this crew boat nonsense, true lonely sad sod sculler me.
How hard is the umpire course?

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Sep 05, 2019 4:14 pm
by ManInTheBar
danny_fitz wrote:
How hard is the umpire course?
Not really that challenging - some rote-learning, lots of practice and then it's experience to work out how and when to apply the right rules. A LOT simpler than the Laws of Rugby as in essence it is all about safety and fairness - in almost all cases the quicker crew wins.

Having said which actually READING the rules would be very salutary for many crews and coaches.

Re: The Training Thread - all aspects of fitness and health

Posted: Thu Sep 05, 2019 8:15 pm
by Nolanator
Been on holliers in the Costa Blanca for the last week. Managed a couple of runs which I did at the height of the midday sun and heat. Don't think I've ever sweated as profusely as after 5km in 30 degrees and direct sunshine. All the sensible people that I saw out running did it much later in the evening.

Hopefully I won't be too fat on returning to normality next week, but I imagine that every session will hurt.

Re: The Training Thread - all aspects of fitness and health

Posted: Mon Sep 09, 2019 7:07 pm
by Nolanator
Back after 10 days away. Didn't go bananas on booze or junk food and managed a couple of runs in ridiculous heat. No net bodyweight gain.
Straight back into a leg session this evening after flying in earlier.

Squats: 130x3, 5 sets
Low bar squats: 100x6, 3 sets
Narrow stance front squats: 60x8, 3 sets

Prowler push/pulls, KB RDLs, skipping, 3 rounds

Seated calf raises.


Shoulders were outrageously tight trying get under the bar. Form was a bit iffy in spots, but to be expected first session in 10days. Strength felt grand though. Legs utterly fried now.

Followed up the session with my quads cramping up as I pushed an empty trolley around Sainsbury's. x(