Planet Rugby Forum

Emptied the tank with a leg session this morning.

Squat: 126x6, 4 sets
Tempo pause squat: 80x6, 3 sets
Deficit DL: 120x8, 3 sets
Snatch grip DL: 100x8, 3 sets


Deficit DLs were good, tough after the squats. Really focused on chest up. Feel like they'll help.

Nolanator wrote:

blindcider wrote:

Nolanator wrote:Did my first parkrun in a month on Saturday. RWC KO times clashed and I didn't want to skip any of the knock-out rounds.
Was home at my parents' so did the local one with my dad. It's almost completely flat, managed 24:11, which I was reasonably happy with. Borrowed my dad's old Garmin, really helped having the instantaneous pace, helped me pick it up a few times when I was flagging. Would probably have hit >24:30 had I been left to my own devices. My usual route has about 60m of elevation with the peak on the 3km mark and I've adapted to the variation in pace that it brings; tough 500m followed by a 500m downhill and a flat 1km to finish. Flat courses wreck my head, can't manage balancing the effort.

My dad managed 20:01 while "running with a turtle head", his words. Prick.

For me 5k is a 'start hard and hang-on' distance and I struggle on flat courses too, end up going way too hard too early and not being able to hang on, dying between 3.5 and 4.5km before being able to pick it up again. Its amazing how a tiny percentage more pace equates to a massive increase in effort near your threshold and its something I never get right.

Yeah, that's a good description of how I pace myself. Southampton has about 1k people every week, so I find it very hard to judge how fast I'm going as I set off. I might happen to start with a bunch of fast or slow people, and if I'm overtaking or being overtaken, it makes me feel like I'm going fast/slow, when it might actually be the same pace. I find that I die between 2.5-3.5km, approaching the high point and then recovering down the hill. Then I gather myself for a finishing push on the last km. Take away the hill and I've no idea what I'm at.

To set a new time, I'll need to pick a pace which shaves a few seconds off my time and stick with it. I'll need a decent watch to do that.

Remember it takes a while for the watch to get up to pace, particularly if you are aiming for an average pace - there is some lag. so be wary about using it for the first km until it settles down. Depending on the course you may find the GPS under-measures the distance throwing the pacing out particularly if you are on a twisty course or one with u-turns due to its sampling algorithms

If your particular watch has it it can be useful to set pace limits - upper and lower so you know if you are going too fast or too slow by the beeps without constantly checking your watch.

blindcider wrote:

Nolanator wrote:

blindcider wrote:

Nolanator wrote:Did my first parkrun in a month on Saturday. RWC KO times clashed and I didn't want to skip any of the knock-out rounds.
Was home at my parents' so did the local one with my dad. It's almost completely flat, managed 24:11, which I was reasonably happy with. Borrowed my dad's old Garmin, really helped having the instantaneous pace, helped me pick it up a few times when I was flagging. Would probably have hit >24:30 had I been left to my own devices. My usual route has about 60m of elevation with the peak on the 3km mark and I've adapted to the variation in pace that it brings; tough 500m followed by a 500m downhill and a flat 1km to finish. Flat courses wreck my head, can't manage balancing the effort.

My dad managed 20:01 while "running with a turtle head", his words. Prick.

For me 5k is a 'start hard and hang-on' distance and I struggle on flat courses too, end up going way too hard too early and not being able to hang on, dying between 3.5 and 4.5km before being able to pick it up again. Its amazing how a tiny percentage more pace equates to a massive increase in effort near your threshold and its something I never get right.

Yeah, that's a good description of how I pace myself. Southampton has about 1k people every week, so I find it very hard to judge how fast I'm going as I set off. I might happen to start with a bunch of fast or slow people, and if I'm overtaking or being overtaken, it makes me feel like I'm going fast/slow, when it might actually be the same pace. I find that I die between 2.5-3.5km, approaching the high point and then recovering down the hill. Then I gather myself for a finishing push on the last km. Take away the hill and I've no idea what I'm at.

To set a new time, I'll need to pick a pace which shaves a few seconds off my time and stick with it. I'll need a decent watch to do that.

Remember it takes a while for the watch to get up to pace, particularly if you are aiming for an average pace - there is some lag. so be wary about using it for the first km until it settles down. Depending on the course you may find the GPS under-measures the distance throwing the pacing out particularly if you are on a twisty course or one with u-turns due to its sampling algorithms

If your particular watch has it it can be useful to set pace limits - upper and lower so you know if you are going too fast or too slow by the beeps without constantly checking your watch.

Yeah, trees screw with the GPS too. On Saturday I was trying to stay around 4:50/km, but through the trees on one section it dropped to 5:20, then when I was clear again, it jumped to 4:15. Obviously it was laggin as it lost my location and then shot forward again to catch up with where I was. In reality, I was probably only +/-10 seconds.
My dad has a Garmin Forerunner of some description and he was saying that you can set upper and lower limits and the whole screen changes colour if you're above or below. Much easier to check, like you say.

Nolanator wrote:Emptied the tank with a leg session this morning.

Squat: 126x6, 4 sets
Tempo pause squat: 80x6, 3 sets
Deficit DL: 120x8, 3 sets
Snatch grip DL: 100x8, 3 sets


Deficit DLs were good, tough after the squats. Really focused on chest up. Feel like they'll help.

Nolanator wrote:

blindcider wrote:

Nolanator wrote:

blindcider wrote:

Nolanator wrote:Did my first parkrun in a month on Saturday. RWC KO times clashed and I didn't want to skip any of the knock-out rounds.
Was home at my parents' so did the local one with my dad. It's almost completely flat, managed 24:11, which I was reasonably happy with. Borrowed my dad's old Garmin, really helped having the instantaneous pace, helped me pick it up a few times when I was flagging. Would probably have hit >24:30 had I been left to my own devices. My usual route has about 60m of elevation with the peak on the 3km mark and I've adapted to the variation in pace that it brings; tough 500m followed by a 500m downhill and a flat 1km to finish. Flat courses wreck my head, can't manage balancing the effort.

My dad managed 20:01 while "running with a turtle head", his words. Prick.

For me 5k is a 'start hard and hang-on' distance and I struggle on flat courses too, end up going way too hard too early and not being able to hang on, dying between 3.5 and 4.5km before being able to pick it up again. Its amazing how a tiny percentage more pace equates to a massive increase in effort near your threshold and its something I never get right.

Yeah, that's a good description of how I pace myself. Southampton has about 1k people every week, so I find it very hard to judge how fast I'm going as I set off. I might happen to start with a bunch of fast or slow people, and if I'm overtaking or being overtaken, it makes me feel like I'm going fast/slow, when it might actually be the same pace. I find that I die between 2.5-3.5km, approaching the high point and then recovering down the hill. Then I gather myself for a finishing push on the last km. Take away the hill and I've no idea what I'm at.

To set a new time, I'll need to pick a pace which shaves a few seconds off my time and stick with it. I'll need a decent watch to do that.

Remember it takes a while for the watch to get up to pace, particularly if you are aiming for an average pace - there is some lag. so be wary about using it for the first km until it settles down. Depending on the course you may find the GPS under-measures the distance throwing the pacing out particularly if you are on a twisty course or one with u-turns due to its sampling algorithms

If your particular watch has it it can be useful to set pace limits - upper and lower so you know if you are going too fast or too slow by the beeps without constantly checking your watch.

Yeah, trees screw with the GPS too. On Saturday I was trying to stay around 4:50/km, but through the trees on one section it dropped to 5:20, then when I was clear again, it jumped to 4:15. Obviously it was laggin as it lost my location and then shot forward again to catch up with where I was. In reality, I was probably only +/-10 seconds.
My dad has a Garmin Forerunner of some description and he was saying that you can set upper and lower limits and the whole screen changes colour if you're above or below. Much easier to check, like you say.

I was going to play around with using the virtual pacer on my watch. Set it to something like 4:20s as an average for parkrun next weekend and only really check it at around the 2.5km mark. Then I know if I can hold that pace, afford to lose some or if I need to speed it up.

A cheeky 585lbs/265kg

https://youtu.be/UU-KLsCwSrA

mr flaps wrote:A cheeky 585lbs/265kg

https://youtu.be/UU-KLsCwSrA

Was a shrug at the thigh level. Just insane!

ElementFreak wrote:

mr flaps wrote:A cheeky 585lbs/265kg

https://youtu.be/UU-KLsCwSrA

Was a shrug at the thigh level. Just insane!

Bloody good effort.

mr flaps wrote:A cheeky 585lbs/265kg

https://youtu.be/UU-KLsCwSrA

Nice lift

Nice work, Flaps.

Went in for tissue/physio there. Good grief my traps are not happy muscles. Far too tight and over active. Shoulder is a mess of tension and sub-optimal mechanics.


Nothing I didn't know before.

Meanwhile, back in the real world away from lifting small cars

4 x 8 min ergs last night, stroke rate 26, 5 min rest.

1.55.2 split average

danny_fitz wrote:Meanwhile, back in the real world away from lifting small cars

4 x 8 min ergs last night, stroke rate 26, 5 min rest.

1.55.2 split average

Holy smokes. That's some pace for that amount of time.

Nolanator wrote:

danny_fitz wrote:Meanwhile, back in the real world away from lifting small cars

4 x 8 min ergs last night, stroke rate 26, 5 min rest.

1.55.2 split average

Holy smokes. That's some pace for that amount of time.

They are old man scores to be honest

One of our juniors can sit on a 1:40 average split for 30 mins.

Nolanator wrote:Nice work, Flaps.

Went in for tissue/physio there. Good grief my traps are not happy muscles. Far too tight and over active. Shoulder is a mess of tension and sub-optimal mechanics.


Nothing I didn't know before.

Thanks. You should get a tim tam, they work really well.

mr flaps wrote:

Nolanator wrote:Nice work, Flaps.

Went in for tissue/physio there. Good grief my traps are not happy muscles. Far too tight and over active. Shoulder is a mess of tension and sub-optimal mechanics.


Nothing I didn't know before.

Thanks. You should get a tim tam, they work really well.

Jesus, they're a couple of hundred quid at least!

Nolanator wrote:

mr flaps wrote:

Nolanator wrote:Nice work, Flaps.

Went in for tissue/physio there. Good grief my traps are not happy muscles. Far too tight and over active. Shoulder is a mess of tension and sub-optimal mechanics.


Nothing I didn't know before.

Thanks. You should get a tim tam, they work really well.

Jesus, they're a couple of hundred quid at least!

What does a massage cost?

mr flaps wrote:

Nolanator wrote:

mr flaps wrote:

Nolanator wrote:Nice work, Flaps.

Went in for tissue/physio there. Good grief my traps are not happy muscles. Far too tight and over active. Shoulder is a mess of tension and sub-optimal mechanics.

Nothing I didn't know before.

Thanks. You should get a tim tam, they work really well.

Jesus, they're a couple of hundred quid at least!

What does a massage cost?

Don't be bringing logic into this!

Started DLs this morning with paused deficit DLs to try and get things moving well. More focus on chest up, which made the reps a bit more difficult, but happy enough with the form.

Top set of 180x3.

Was shattered during this morning's squat/DL session. Not fatigued or feeling sub par, just absolutely gassed and wrecked after each set.

Squat: 120x5, 130x3, 140x4,4,3
Tempo squat: 100x8. 3 sets
Deficit DL: 120x8, 3 sets
Snatch grip DL: 100x8, 3 sets
DM farmer walks/abs

Bailed on my final squat. Annoyed, should have had it but bitched out rather than meat-head my way through it.
Messed around with farmers walks at the end with 40kg DBs (and wraps). Might try go heavy with these and see if they help my conditioning at all!

Nolanator wrote:Was shattered during this morning's squat/DL session. Not fatigued or feeling sub par, just absolutely gassed and wrecked after each set.

Squat: 120x5, 130x3, 140x4,4,3
Tempo squat: 100x8. 3 sets
Deficit DL: 120x8, 3 sets
Snatch grip DL: 100x8, 3 sets
DM farmer walks/abs

Bailed on my final squat. Annoyed, should have had it but bitched out rather than meat-head my way through it.
Messed around with farmers walks at the end with 40kg DBs (and wraps). Might try go heavy with these and see if they help my conditioning at all!

Pretty sure I’ve said this before but would really like to do regular farmers walks into my training. I did look at buying some small ones but not sure how much weight I can move on them

Couple of good sessions this weekend.

Saturday
Did my heavy set of bench then did 155x1 after. It was hard but a good working weight. Probably 8.5 RPE. Happy with that considering I’d done a max set before that.
Also did 5x5 pause squats with 135. Felt light but it’s going up 5kg each week.

Sunday is my accessory day and I got a massive pump
Did sets of 10 with 105 high bar squat
Leg extensions.
Pull ups
Db shoulder press
Barbell curls.

Yeah, it's something I think would be helpful. The DBs in my gym only go up to 50kg, which isn't that much really. With a proper farmer walk impliment you can get serious weight up.

There are a couple of guys in my gym (who are notorious for awful DL form) who I've seen doing farmer walks with the trap bar. It's not really feasible though. Takes up pretty much all the floor space that people need for benches or other floor work, as it's so wide. I had to suggest that maybe it wasn't really going to work when the gym was full.* At least with DBs you can keep to a narrower track to one side out of the way.

*Strange how some people need to be told things that are really obvious, but they don't want to know about it.


-----


Had a good shoulder/upper session yesterday.
OHP: worked up to a couple of singles at 70.
Seated pin OHP
Bench
Unilateral lat and side/rear delt stuff.


I've decided to knock off doing shrugs for a while. My upper traps are very overactive and I've some work to do to get them to chill out and improve my scapular motion for OH work. Hammering the traps probably won't help.

Nolanator wrote:Started DLs this morning with paused deficit DLs to try and get things moving well. More focus on chest up, which made the reps a bit more difficult, but happy enough with the form.

Top set of 180x3.

Keep your hips down. Final warning.

mr flaps wrote:

Nolanator wrote:Started DLs this morning with paused deficit DLs to try and get things moving well. More focus on chest up, which made the reps a bit more difficult, but happy enough with the form.

Top set of 180x3.

Keep your hips down. Final warning.

But I thought I did a bit better than previously.

Nolanator wrote:

mr flaps wrote:

Nolanator wrote:Started DLs this morning with paused deficit DLs to try and get things moving well. More focus on chest up, which made the reps a bit more difficult, but happy enough with the form.

Top set of 180x3.

Keep your hips down. Final warning.

But I thought I did a bit better than previously.

They’re still shooting up a little too fast.

mr flaps wrote:

Nolanator wrote:

mr flaps wrote:

Nolanator wrote:Started DLs this morning with paused deficit DLs to try and get things moving well. More focus on chest up, which made the reps a bit more difficult, but happy enough with the form.

Top set of 180x3.

Keep your hips down. Final warning.

But I thought I did a bit better than previously.

They’re still shooting up a little too fast.

Will have to dial the weight back even more for a few weeks.

Footage from my first competition this year.

Deadlift https://youtu.be/sR1ck-GSJuM

Log press https://youtu.be/fbaXt0FTUjs

Atlas stones https://youtu.be/GxTXACnBsRI

Farmers walk https://youtu.be/OfwwHGEBUPk

Class.
What were the weights of each?

Out of curiosity, what height/weight are you?

Nolanator wrote:Class.
What were the weights of each?

Out of curiosity, what height/weight are you?

I’m 5’11” and weighed in at 295lbs/134kg at that show.

Deadlift 515lbs
Log 200lbs
Farmers 500lb
Stones went from 175lbs-275lbs

mr flaps wrote:Footage from my first competition this year.

Deadlift https://youtu.be/sR1ck-GSJuM

Log press https://youtu.be/fbaXt0FTUjs

Atlas stones https://youtu.be/GxTXACnBsRI

Farmers walk https://youtu.be/OfwwHGEBUPk

That’s awesome.

Was the log press strict? Doesn’t seem to be much leg drive

newportblue wrote:

mr flaps wrote:Footage from my first competition this year.

Deadlift https://youtu.be/sR1ck-GSJuM

Log press https://youtu.be/fbaXt0FTUjs

Atlas stones https://youtu.be/GxTXACnBsRI

Farmers walk https://youtu.be/OfwwHGEBUPk

That’s awesome.

Was the log press strict? Doesn’t seem to be much leg drive

It was a strict press.

mr flaps wrote:

newportblue wrote:

mr flaps wrote:Footage from my first competition this year.

Deadlift https://youtu.be/sR1ck-GSJuM

Log press https://youtu.be/fbaXt0FTUjs

Atlas stones https://youtu.be/GxTXACnBsRI

Farmers walk https://youtu.be/OfwwHGEBUPk

That’s awesome.

Was the log press strict? Doesn’t seem to be much leg drive

It was a strict press.

That explains it

Meant to ask that, too. Some meets allow a push press. Probably the ones where you've to clean it off the floor.

Nolanator wrote:Meant to ask that, too. Some meets allow a push press. Probably the ones where you've to clean it off the floor.

It’s quite unusual for it to be a strict press out of the rack. Suited me though, my strict press is better than my push press. It also fucks those sneaky bastards that are really good at split jerk/push jerk.

mr flaps wrote:

Nolanator wrote:Meant to ask that, too. Some meets allow a push press. Probably the ones where you've to clean it off the floor.

It’s quite unusual for it to be a strict press out of the rack. Suited me though, my strict press is better than my push press. It also fucks those sneaky bastards that are really good at split jerk/push jerk.

Strict press probably favours old strong bastards as well. Takes away the speed/power advantage that younger guys probably have.

Coincidentally I was half watching a video while making dinner the other day where Clarence Kennedy was trying to learn how to log press. He couldn't get the sequence right and kept doing a squat jerk. Couldn't get away from his Oly lifting instincts.

Nolanator wrote:

mr flaps wrote:

Nolanator wrote:Meant to ask that, too. Some meets allow a push press. Probably the ones where you've to clean it off the floor.

It’s quite unusual for it to be a strict press out of the rack. Suited me though, my strict press is better than my push press. It also fucks those sneaky bastards that are really good at split jerk/push jerk.

Strict press probably favours old strong bastards as well. Takes away the speed/power advantage that younger guys probably have.

Coincidentally I was half watching a video while making dinner the other day where Clarence Kennedy was trying to learn how to log press. He couldn't get the sequence right and kept doing a squat jerk. Couldn't get away from his Oly lifting instincts.

https://youtu.be/JpfHxohmn7w

mr flaps wrote:

Nolanator wrote:

mr flaps wrote:

Nolanator wrote:Meant to ask that, too. Some meets allow a push press. Probably the ones where you've to clean it off the floor.

It’s quite unusual for it to be a strict press out of the rack. Suited me though, my strict press is better than my push press. It also fucks those sneaky bastards that are really good at split jerk/push jerk.

Strict press probably favours old strong bastards as well. Takes away the speed/power advantage that younger guys probably have.

Coincidentally I was half watching a video while making dinner the other day where Clarence Kennedy was trying to learn how to log press. He couldn't get the sequence right and kept doing a squat jerk. Couldn't get away from his Oly lifting instincts.

https://youtu.be/JpfHxohmn7w

Haven't seen it done with the split jerk before.

His Instagram handle is pretty funny.

Nolanator wrote:

mr flaps wrote:

Nolanator wrote:

mr flaps wrote:

Nolanator wrote:Meant to ask that, too. Some meets allow a push press. Probably the ones where you've to clean it off the floor.

It’s quite unusual for it to be a strict press out of the rack. Suited me though, my strict press is better than my push press. It also fucks those sneaky bastards that are really good at split jerk/push jerk.

Strict press probably favours old strong bastards as well. Takes away the speed/power advantage that younger guys probably have.

Coincidentally I was half watching a video while making dinner the other day where Clarence Kennedy was trying to learn how to log press. He couldn't get the sequence right and kept doing a squat jerk. Couldn't get away from his Oly lifting instincts.

https://youtu.be/JpfHxohmn7w

Haven't seen it done with the split jerk before.

His Instagram handle is pretty funny.

He trains at lightning fitness in CT where I did my competition. Very strong and technical, but probably a little to small to win Worlds.

He's quite short compared to the Shaw/Thor type freakshows, isn't he?
Mind you, Licis is a good bit shorter than those guys as well. Eddie Hall, too.

Nolanator wrote:He's quite short compared to the Shaw/Thor type freakshows, isn't he?
Mind you, Licis is a good bit shorter than those guys as well. Eddie Hall, too.

He’s only 5,10” and 280lb. Hall and Licis are around 6’3” and 60-100lbs heavier.