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

Posted: Tue Nov 26, 2019 9:37 pm
by mr flaps
Axle clean and press is now officially my least favorite event. Worse than that bastard circus dumbell.

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

Posted: Tue Nov 26, 2019 10:12 pm
by danny_fitz
4 x 8 min ergs this evening, stroke rate 26, 5 min rest.

1.55.1 split average

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

Posted: Thu Nov 28, 2019 5:45 pm
by Nolanator
Shit loads of DLs this morning. They all felt a bit shit, form wasn't amazing. Couldn't seem to cue things well and my back was a bit stiff.

DL: 170x3, 5 sets. 150x5, 3 sets
Pull ups
Single arm back row (rows, LPD, LPO)
Curls

Sets 2-5 on 170 DLs, plus a couple of the 150 sets. Yes, hips are shooting way too early.


Then spent the entire day lifting heavy electronics equipment in the lab. Lots of power supplies and transformers which have a decent amount of metal in them.
Back actually feels good now, but at one point I was holding an instrument up while a colleague was doing something with the wire at the back and my brachiradialis on both sides cramped. Had to quickly drop what I was holding while my arms spasmed into T-rex mode. :lol:

Time for a load of greasy carbs to refuel.

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

Posted: Thu Nov 28, 2019 10:16 pm
by Nolanator
Have two pizzas for dinner, like I did. :thumbup:

Should be grand. You have any food intolerances?

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

Posted: Thu Nov 28, 2019 10:38 pm
by DD-2017
Nolanator wrote:Have two pizzas for dinner, like I did. :thumbup:
No wonder your dad kicks your ass in 5ks

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

Posted: Fri Nov 29, 2019 9:21 am
by danny_fitz
45 min erg rating 20 last night

Average split 2:03.1

Trying to get below 2 mins split but I am waaaaay off at the moment.

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

Posted: Fri Nov 29, 2019 10:19 am
by feckwanker
EverReady wrote:Lads I have to put on a bit of weight like one or two stone. I was recommended Serious Mass. Anybody tried it?
Few friends have taken it and it had worked for them. Make sure you write down what you eat throughout the day however - often people complain that they can't put up weight when in fact they simply aren't eating enough.

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

Posted: Fri Nov 29, 2019 11:11 am
by Nolanator
feckwanker wrote:
EverReady wrote:Lads I have to put on a bit of weight like one or two stone. I was recommended Serious Mass. Anybody tried it?
Few friends have taken it and it had worked for them. Make sure you write down what you eat throughout the day however - often people complain that they can't put up weight when in fact they simply aren't eating enough.
Optimun Nutrition do that one, don't they? They're a reputable brand, can't go wrong.
Second the writing down exactly what you eat. It's amazing how much people incorrectly estimate the total amount of food their eating, or how well they balance the good/bad stuff.

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

Posted: Fri Nov 29, 2019 11:23 am
by Nolanator
My GF's brother was very ill with colitis a few years ago and was on those medical nutrient liquids for a good while. Sounded pretty rough, although that entire 6-12 months for him was awful. For a good while afterwards he was still drinking bottles of the stuff to get his calories up. Never really read the label, but I don't think it was too heavy on the protein, unlike products marketed at meatheads.


How's the recovery going in general? Have they told you to exercise/rest/do anything specific to get back to your typical fighting weight?
Have you been given guidelines for what sort or weight gain rate is optimal/achievable/healthy?

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

Posted: Fri Nov 29, 2019 11:51 am
by feckwanker
Nolanator wrote:
feckwanker wrote:
EverReady wrote:Lads I have to put on a bit of weight like one or two stone. I was recommended Serious Mass. Anybody tried it?
Few friends have taken it and it had worked for them. Make sure you write down what you eat throughout the day however - often people complain that they can't put up weight when in fact they simply aren't eating enough.
Optimun Nutrition do that one, don't they? They're a reputable brand, can't go wrong.
Second the writing down exactly what you eat. It's amazing how much people incorrectly estimate the total amount of food their eating, or how well they balance the good/bad stuff.
Yep stick with Optimum Nutrition- it's called gold standard for a reason!

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

Posted: Fri Nov 29, 2019 1:29 pm
by Nolanator
feckwanker wrote:
Nolanator wrote:
feckwanker wrote:
EverReady wrote:Lads I have to put on a bit of weight like one or two stone. I was recommended Serious Mass. Anybody tried it?
Few friends have taken it and it had worked for them. Make sure you write down what you eat throughout the day however - often people complain that they can't put up weight when in fact they simply aren't eating enough.
Optimun Nutrition do that one, don't they? They're a reputable brand, can't go wrong.
Second the writing down exactly what you eat. It's amazing how much people incorrectly estimate the total amount of food their eating, or how well they balance the good/bad stuff.
Yep stick with Optimum Nutrition- it's called gold standard for a reason!
I've been buying from MyProtein for years. Always chocolate flavour. I recently got some chocolate ON whey from one of the girls in the office who'd bought it and didn't like it. It taste shit. :((

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

Posted: Fri Nov 29, 2019 2:52 pm
by mr flaps
EverReady wrote:Lads I have to put on a bit of weight like one or two stone. I was recommended Serious Mass. Anybody tried it?

Redcon1 MRE. 500cals and 50 grams of protein per serving :nod:

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

Posted: Fri Nov 29, 2019 3:51 pm
by feckwanker
Nolanator wrote:
feckwanker wrote:
Nolanator wrote:
feckwanker wrote:
EverReady wrote:Lads I have to put on a bit of weight like one or two stone. I was recommended Serious Mass. Anybody tried it?
Few friends have taken it and it had worked for them. Make sure you write down what you eat throughout the day however - often people complain that they can't put up weight when in fact they simply aren't eating enough.
Optimun Nutrition do that one, don't they? They're a reputable brand, can't go wrong.
Second the writing down exactly what you eat. It's amazing how much people incorrectly estimate the total amount of food their eating, or how well they balance the good/bad stuff.
Yep stick with Optimum Nutrition- it's called gold standard for a reason!
I've been buying from MyProtein for years. Always chocolate flavour. I recently got some chocolate ON whey from one of the girls in the office who'd bought it and didn't like it. It taste shit. :((
:lol: :lol:
Exact opposite for me! Used to buy from Bulk Powders, MyProtein and all that like but Double Choc ON is my go-to.

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

Posted: Fri Nov 29, 2019 4:06 pm
by feckwanker
EverReady wrote:
Nolanator wrote:My GF's brother was very ill with colitis a few years ago and was on those medical nutrient liquids for a good while. Sounded pretty rough, although that entire 6-12 months for him was awful. For a good while afterwards he was still drinking bottles of the stuff to get his calories up. Never really read the label, but I don't think it was too heavy on the protein, unlike products marketed at meatheads.


How's the recovery going in general? Have they told you to exercise/rest/do anything specific to get back to your typical fighting weight?
Have you been given guidelines for what sort or weight gain rate is optimal/achievable/healthy?
I am a good few months ahead of the curve so they are in a bit of a bind in that they don't want me to slow down but they are concerned I am doing too much without eating enough. Am running about 5km a day and walking a further 5km. Weight wise I lost four stone and we have agreed I need to put on an initial stone in the next 3 to 6 months. Should be good weight as I am gone off beer and crisps and all that stuff. Back with the dietician on the 9th so will try and get up a few pounds by then.
Trying to put on weight while running and walking? You're making it difficult on yourself anyway!

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

Posted: Fri Nov 29, 2019 4:28 pm
by Nolanator
feckwanker wrote:
EverReady wrote:
Nolanator wrote:My GF's brother was very ill with colitis a few years ago and was on those medical nutrient liquids for a good while. Sounded pretty rough, although that entire 6-12 months for him was awful. For a good while afterwards he was still drinking bottles of the stuff to get his calories up. Never really read the label, but I don't think it was too heavy on the protein, unlike products marketed at meatheads.


How's the recovery going in general? Have they told you to exercise/rest/do anything specific to get back to your typical fighting weight?
Have you been given guidelines for what sort or weight gain rate is optimal/achievable/healthy?
I am a good few months ahead of the curve so they are in a bit of a bind in that they don't want me to slow down but they are concerned I am doing too much without eating enough. Am running about 5km a day and walking a further 5km. Weight wise I lost four stone and we have agreed I need to put on an initial stone in the next 3 to 6 months. Should be good weight as I am gone off beer and crisps and all that stuff. Back with the dietician on the 9th so will try and get up a few pounds by then.
Trying to put on weight while running and walking? You're making it difficult on yourself anyway!
He lost so much that he's going from underweight back to normal, so I'd imagine that it won't be as hard as a person who weighs a "regular" amount.

That's some serious exercise, ER. Fair play. You back working and all?

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

Posted: Fri Nov 29, 2019 9:41 pm
by Nolanator
Shweet. Some Christmas. :thumbup:

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

Posted: Sat Nov 30, 2019 3:44 am
by kiwinoz
EverReady wrote:
mr flaps wrote:
EverReady wrote:Lads I have to put on a bit of weight like one or two stone. I was recommended Serious Mass. Anybody tried it?

Redcon1 MRE. 500cals and 50 grams of protein per serving :nod:
Will check it out- thanks. That is twice the protein of my yoke
Eat lots of what you like and is good for you. You deserve that joy rather than bland protein shakes.

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

Posted: Sat Nov 30, 2019 8:26 am
by Armchair_Superstar
Awesome to hear you’re on the mend ER! I have tried a lot of weight gain and protein stuff over the years, if you’re struggling then shakes and powders only get you so far IMO, and natural stuff will work better.

Nuts and seeds - eat handfuls, throw them on top of stuff or throw them in a blender with a load of fruit. Even Kind bars or something like that are a handy way of getting them in.

Hummus - probably preaching to the choir here telling a Leinster fan to eat more hummus but it’s easy to put a pot of it away with crackers or rice cakes or whatever.

Mixed beans and chickpeas - you can throw these in quite a lot of meals or put them on the side of a mixed plate.

Cheese - sounds a bit obvious but go in the big aisle in the supermarket and buy anything you like the look of and try and shoe horn it in to every meal or snack on it between meals.

Try and smash a shake with protein, fruit and nuts after your run.

Or just spend December with Mullet.

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

Posted: Sat Nov 30, 2019 9:47 am
by Mog The Almighty
This seems a bit dodgey. I can't really imagine weightlifting with a curved back would be harmless.
I think they've missed something here.

https://www.smh.com.au/national/put-you ... 53fg3.html

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

Posted: Sat Nov 30, 2019 10:00 am
by Jay Cee Gee
Mog The Almighty wrote:This seems a bit dodgey. I can't really imagine weightlifting with a curved back would be harmless.
I think they've missed something here.

https://www.smh.com.au/national/put-you ... 53fg3.html
TBF, they not actually saying it's safe. Anecdotal evidence would suggest it's not and it's entirely possible that studies would back that up. Thinking about it, with the amount of shitty form deadlifters there are these days, it shouldn't be hard to get a bunch of volunteers for a study where people round back hoist 150kg.

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

Posted: Sat Nov 30, 2019 11:18 am
by Nolanator
The big issue is changing the curvature of your spine under load, particularly in relative noobs who haven't got the requisite musculature and strength to support the weight.
You'll see advanced lifters doing mad heavy DLs with a definite curve to their back, but they key is that all the movement comes about the hips. The back curvature doesn't change. There's none of that horrible stuff where they start like Quasimodo and then roll out to straighten as they lock out.

I posted a podcast a few weeks ago where some guys who've done lots of study on the matter said that they're of the view that injury rates aren't significantly increased by bad form. The hosts pointed out that they're probably dealing with athletes with a decent amount of training under their belts, and that "bad form" is relative. Your average "justfuckinglift"er is likely a different proposition, where bad form is horrendous and they're simply not as strong.

I can't recall if they were discussing acute or chronic injuries. Is a back hoist going to blow out disc or intervertebral muscles in one go, or is it an accumulative degeneration thing.

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

Posted: Sat Nov 30, 2019 12:47 pm
by newportblue
Nolanator wrote:The big issue is changing the curvature of your spine under load, particularly in relative noobs who haven't got the requisite musculature and strength to support the weight.
You'll see advanced lifters doing mad heavy DLs with a definite curve to their back, but they key is that all the movement comes about the hips. The back curvature doesn't change. There's none of that horrible stuff where they start like Quasimodo and then roll out to straighten as they lock out.

I posted a podcast a few weeks ago where some guys who've done lots of study on the matter said that they're of the view that injury rates aren't significantly increased by bad form. The hosts pointed out that they're probably dealing with athletes with a decent amount of training under their belts, and that "bad form" is relative. Your average "justfuckinglift"er is likely a different proposition, where bad form is horrendous and they're simply not as strong.

I can't recall if they were discussing acute or chronic injuries. Is a back hoist going to blow out disc or intervertebral muscles in one go, or is it an accumulative degeneration thing.
Also depends where the curve is.

A rounded thoracic spine is significantly different to a rounded lumbar IMO. Some of the best deadlifters ever had a rounded thoracic

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

Posted: Sat Nov 30, 2019 12:52 pm
by newportblue
Good session this morning

Bench
1x3 110
1x3 125
1x7 142 rep PR. Got 6 at this weight last cycle. Hopefully that’s translates to a new 1rm

Paused squat
5x5 145

T bar row
5x10 55

Seated DB curls
4x10

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

Posted: Sat Nov 30, 2019 2:40 pm
by Nolanator
newportblue wrote:
Nolanator wrote:The big issue is changing the curvature of your spine under load, particularly in relative noobs who haven't got the requisite musculature and strength to support the weight.
You'll see advanced lifters doing mad heavy DLs with a definite curve to their back, but they key is that all the movement comes about the hips. The back curvature doesn't change. There's none of that horrible stuff where they start like Quasimodo and then roll out to straighten as they lock out.

I posted a podcast a few weeks ago where some guys who've done lots of study on the matter said that they're of the view that injury rates aren't significantly increased by bad form. The hosts pointed out that they're probably dealing with athletes with a decent amount of training under their belts, and that "bad form" is relative. Your average "justfuckinglift"er is likely a different proposition, where bad form is horrendous and they're simply not as strong.

I can't recall if they were discussing acute or chronic injuries. Is a back hoist going to blow out disc or intervertebral muscles in one go, or is it an accumulative degeneration thing.
Also depends where the curve is.

A rounded thoracic spine is significantly different to a rounded lumbar IMO. Some of the best deadlifters ever had a rounded thoracic
Absolutely. :thumbup:
When I talk about a rounded back being ok, I was only really considering a rounded thoracic. Lumbar is bolted into position and the pivot is hips only (I do struggle with this at times!).



Nice benching. Think I'll make it to Christmas and then make a concerted effort to gain some size in the new year. Actually plan my workouts accordingly. Then run some strength work after that.

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

Posted: Sat Nov 30, 2019 6:05 pm
by mr flaps
kiwinoz wrote:
EverReady wrote:
mr flaps wrote:
EverReady wrote:Lads I have to put on a bit of weight like one or two stone. I was recommended Serious Mass. Anybody tried it?

Redcon1 MRE. 500cals and 50 grams of protein per serving :nod:
Will check it out- thanks. That is twice the protein of my yoke
Eat lots of what you like and is good for you. You deserve that joy rather than bland protein shakes.
Hard to do when you want a post workout feed.

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

Posted: Mon Dec 02, 2019 10:55 am
by Nolanator
Really good pressing session yesterday. Heavy OHP followed by benching for reps, seal rows, and unilateral back work on the cables.
Felt strong. I've focused on pressing through the heel of my hand and less through my palm, not that my wrists were particularly folded back before. Slight internal rotation in the wrists really helps. Found that the pressing motion is much smoother and more efficient. Eliminate that moment arm completely.


Then legs this morning. Squats followed by deficit DLs, leg press, walking lunges and light RDLs.

Squats felt generally a bit sluggish. Wanted sets of 4, but bailed on the fourth rep on my first working set. Stuck with sets of three. Technique was a bit off throughout. Feel like I wasn't quite hyped enough, I'm blaming the shit music that was on. Couldn't find my headphones so was subjected to the shit on the PA. It was more suited to a club at 3am when everyone is off their head on yokes. I asked one of the staff to change it, so he stuck on Korn. Everyone was looking around wondering WTF was playing and I was just between my sets with a :| face.

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

Posted: Tue Dec 03, 2019 8:08 pm
by Nolanator
I have pain in my glutes today like I haven't had in years. :((

https://www.instagram.com/p/B5nU_5oo15H ... 25rhth7khm
This illustrates the grip I've been trying to use for pressing. Feels good.

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

Posted: Tue Dec 03, 2019 9:52 pm
by mr flaps
[quote="Nolanator"]I have pain in my glutes today like I haven't had in years. :((

What a man chooses to do in the privacy of his own bedroom is his business.

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

Posted: Wed Dec 04, 2019 12:29 pm
by rialtoblue
A request for information.

Ive been back in the gym a few months, and for the most part enjoying it.

Been focusing on a 5 x 5 routine for bench, deadlift, overhead shoulder press, rows and squats.

My question is on 1 rep maximums.

What is the benefit of them, and when should you attempt them?

i.e if I'm planning on a doing a bench set, should I not attempt a 1 rep max that day, or should I, and if so, before I start into my full set? I squat everytime I'm there, so when should I attempt a max on that?

Thanks in advance for any info

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

Posted: Wed Dec 04, 2019 1:22 pm
by Nolanator
I wouldn't go balls out testing your 1RM that often. You can work up to heavy singles every few weeks handy enough. A program like 531 which has periodisation and progressive overload built in will do this. Work in 3 or four week cycles where you do a different rep pattern every week, with heavier loads each subsequent week. Then you go back to week 1 and either increase the weight a bit, increase the reps at the same weight, or repeat the whole microcycle if you felt it was very tough and can't increase anything.

A guy in the gym was asking me about increasing bench 1RM and I said to break it into a 3 week microcycle. Week1 do 4-ish sets of 5-6 reps, week2 do 4-ish sets of 3-4, and week3 work up of a few sets of 1-2 (but with maybe 5-6 total working sets; meaning that your sets will be reps of 5,3,2,2,1,3 or somthing). The go back to week 1 and start again, but with an extra couple of kg.

Means you're not working too heavy too frequently. The exact weight you lift doesn't matter too much, provided it's appropriate. If you can do 70kg for a true 1RM, then working in and around 45, 55, and 65kg for weeks 1, 2, and 3, respectively, is reasonable.


AFAIK, working heavy singles into the routine isn't part of 5x5, you'd have to modify your approach a bit. As for benefit, doing heavy reps makes you better at doing heavy reps. Your skill/technique at the movement near your stregnth limit becomes better. Also, you simply get stronger by training appropriately at high weights.

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

Posted: Wed Dec 04, 2019 1:34 pm
by fishooks15
In the past I've alternated between 5x5 and Layne Norton's PHAT

Oddly enough PHAT afforded me more chances as having a crack at 1RM. Probably because there's less volume in the big lifts and I'd often tack on a 1RM every three weeks

I think like Nolanator said. Spacing them out is the key.

Finding a spotter if you gym alone is the real problem tbh!

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

Posted: Wed Dec 04, 2019 1:39 pm
by rialtoblue
Thanks gents, interesting info to chew over

Happy enough to stay on the 5 x 5 for the moment, but if I decide to try the 5 3 1 I'll be looking inot it

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

Posted: Wed Dec 04, 2019 1:43 pm
by newportblue
rialtoblue wrote:A request for information.

Ive been back in the gym a few months, and for the most part enjoying it.

Been focusing on a 5 x 5 routine for bench, deadlift, overhead shoulder press, rows and squats.

My question is on 1 rep maximums.

What is the benefit of them, and when should you attempt them?

i.e if I'm planning on a doing a bench set, should I not attempt a 1 rep max that day, or should I, and if so, before I start into my full set? I squat everytime I'm there, so when should I attempt a max on that?

Thanks in advance for any info
As always.... it depends.

Mostly on your training level and your reason for lifting. A novice strength athlete might do it every month. Someone who’s been training for a number of years just for looks might never do it.

If you want to go for a true one rep max then I wouldn’t do much else before it. If you just want to lift heavy then it would be fine to do your normal working sets before hand.

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

Posted: Wed Dec 04, 2019 2:14 pm
by mr flaps
rialtoblue wrote:Thanks gents, interesting info to chew over

Happy enough to stay on the 5 x 5 for the moment, but if I decide to try the 5 3 1 I'll be looking inot it
If you do 5/3/1 this will be useful https://blackironbeast.com/5/3/1/calculator

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

Posted: Thu Dec 05, 2019 4:22 am
by kiwinoz
Proud of your lifts?

Very impressive effort at such an age.

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

Posted: Thu Dec 05, 2019 10:41 am
by newportblue
kiwinoz wrote:Proud of your lifts?

Very impressive effort at such an age.
That’s crazy.

Those squats were seriously impressive.

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

Posted: Thu Dec 05, 2019 10:47 am
by backrow

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

Posted: Thu Dec 05, 2019 11:06 am
by kiwinoz
newportblue wrote:
kiwinoz wrote:Proud of your lifts?

Very impressive effort at such an age.
That’s crazy.

Those squats were seriously impressive.
Here is another crazy one. 47kg class in deadlift. These woman are absolutely awesome.

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

Posted: Thu Dec 05, 2019 11:08 am
by backrow
What is so awesome please ? 47kg doesn’t sound that heavy to lift to me, barely 2 small children

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

Posted: Thu Dec 05, 2019 12:27 pm
by Nolanator
That's some serious squatting. :thumbup: