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PostPosted: Tue Jan 21, 2020 12:40 pm 
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feckwanker wrote:
Nolanator wrote:
How many BBs and cages did you need to do that circuit? :lol:

Two. Also went at the busiest time of day so was getting the stink eye from all the bench bros who were looking for their bars. The real bitch is deloading/loading plates during the rest period.

:lol:
Prick.


:thumbup:


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PostPosted: Wed Jan 22, 2020 10:30 am 
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5/3/1 Shoulder

OHP - 1x5 @ 40, 1x5 @ 45, 1x5 @ 50. AMRAP - 10 reps @ 50.
DB press - 4x6 @ 24
Rear delt flys
Front raises
Face pull

Quick ab workout.


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PostPosted: Wed Jan 22, 2020 7:25 pm 
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Still can’t do any lower body because of my ankle. My upper body is blowing up nicely because of doing 6 upper sessions a week though😆


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PostPosted: Wed Jan 22, 2020 8:10 pm 
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Silver linings. :thumbup:
Didn't think there was much extra space for your upper body to get bigger!

Quick session after work, decided that I needed the sleep this morning.

Front squat: 90x6, 4 sets, 60x12
Stretching my hips.


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PostPosted: Thu Jan 23, 2020 11:39 am 
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DLs and back this morning. Worked up to a couple of singles at 190, then 170x5, then paused DLs at 140. Felt good. Not too much back, rear chain seemed to do most of the work.
Then pull ups, SA DB rows, and curls.

Hamstrings are still feeling DOMS from back hyperextensions on Monday. They'll be in ribbons after today.


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PostPosted: Thu Jan 23, 2020 12:35 pm 
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mr flaps wrote:
Still can’t do any lower body because of my ankle. My upper body is blowing up nicely because of doing 6 upper sessions a week though😆

Watch those rotators!

5/3/1 squats
Worked up to an AMRAP of 122.5 for 9 reps

Leg extensions, splits squats, front squats and abs to finish.


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PostPosted: Thu Jan 23, 2020 12:52 pm 
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Location: Mostly London........Mostly
Been back on it this week, I think I have finally shaken off the virus near death bad aids flu thing I had over Christmas and have finally started seeing my score improve.

Monday - weights (mostly upper body)
Tuesday - 3 x 20 min erg
Wed - Weights (squats, box jumps, lunges, bench pull etc)
Thurs- 45 min erg
Fri - rest
Sat - Off to Dorney Lake in Windsor to smash it up on the water. There with our GB lads so will be fun racing them.
Sun - 45 min recovery erg

ROAR


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PostPosted: Thu Jan 23, 2020 1:26 pm 
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Dropping in occasionally to see how Nol's squat is going. Little update from me, I've had a bit of a rough period with various things, stitching together the first period of consistent training since late summer now. Experimenting a bit with fullbody training, but not in a bodybuilder sense, so not every bodypart every session.

Tues - quad focus (front squat/reverse nordic/leg press) with some overhead and tricep work
Weds or Thurs - power cleans, push press, plyo push-ups, face pulls
Fri - upper body strength work mainly on rings/planche progression work. Split squats
Sun - bit of bodybuilder shoulder/upper back/arms work. Hamstring/glute accessory work

Mainly just stuff I'm enjoying and finding value in. Long duration easy cardio on Mon and Thu/Sat


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PostPosted: Thu Jan 23, 2020 2:03 pm 
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Good to hear from you Bobbs! :thumbup:
Hope all is going well.


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PostPosted: Fri Jan 24, 2020 1:52 am 
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Benched 130kg at the weekend :thumbup:

Just came within an arse hair of getting pinned under 60kg while doing close grip volume work :thumbdown:


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PostPosted: Fri Jan 24, 2020 2:57 am 
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Stevus55 wrote:
Benched 130kg at the weekend :thumbup:

Just came within an arse hair of getting pinned under 60kg while doing close grip volume work :thumbdown:


👍


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PostPosted: Fri Jan 24, 2020 10:48 am 
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Stevus55 wrote:
Benched 130kg at the weekend :thumbup:

Just came within an arse hair of getting pinned under 60kg while doing close grip volume work :thumbdown:


Nice. Well jealous. :thumbup:
Can you not do the roll of shame and sit up and dump the bar in front of you with 60kg? I've managed it with 90 in the past. :lol:


Upper volume this morning for me.
Bench: 87x6, 4 sets
Seated pin press: 60-50-40-30-20 x5 each, 50-45-40-30-20 x5 each
Flies
Face pulls
Tris
Abs


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PostPosted: Fri Jan 24, 2020 10:49 am 
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5/3/1 bench last night

Worked up to an amrap of 85 for 9 reps

DB incline
DB pullover
Close grip bench

Didn't have much time for anything else.


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PostPosted: Fri Jan 24, 2020 2:01 pm 
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Nolanator wrote:
Stevus55 wrote:
Benched 130kg at the weekend :thumbup:

Just came within an arse hair of getting pinned under 60kg while doing close grip volume work :thumbdown:


Nice. Well jealous. :thumbup:
Can you not do the roll of shame and sit up and dump the bar in front of you with 60kg? I've managed it with 90 in the


I can but I’d rather not have to under that sort of weight :lol:

Love the close grip bench for feeling like a bro, amazing pump


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PostPosted: Fri Jan 24, 2020 2:20 pm 
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Pretty pleased with my squat and bench last night.

Worked up to

215x1
Then did
3x5 150

Before I did 215, I did 205. The 215 felt better which was odd.

Then did 2 count paused bench
5x5 122.5.

Hopefully that all translates to some pbs soon


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PostPosted: Mon Jan 27, 2020 11:35 am 
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A few beers on Friday turned into quite a few, and so I ended up lounging around all day Saturday with a hangover. Didn't do anything except wander up to the shop for a pizza. The complete rest seems to have helped.

Sunday was heavy OHP. Felt reasonably good. Did bench and incline bench as assistance and the felt really good. Some weighted pull ups and face pulls, too.
This morning was squats and it went better than it has in quite a few weeks. Worked up to a double at 150, plus a bunch of back off sets at 140. RPE much lower than last week at the same loads, where I failed a couple of times. GMs, deficit DLs, and walking lunges afterwards. That'll hurt tomorrow.


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PostPosted: Mon Jan 27, 2020 12:07 pm 
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Weekend brought two session:

Coan-Phillipi Week 3
Deadlift - 1 x2 @ 187.5
Speed deads - 8x3 @ 150

Circuits of stiff legged deads, bb row, chip ups and good mornings.


Sunday was 5/3/1 OHP
OHP - worked up to AMRAP of 52.5 for 8 reps
Assistance of DB OHP, rear delt flies, wide grip pullup, face pulls.


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PostPosted: Mon Jan 27, 2020 2:51 pm 
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Massive volume session the other day.

Seated overhead press 10x10 @145lbs/66kg

3 sets of 10 lateral raise/face pulls/incline trap raise

Close grip Swiss bar bench 3 x 10

JM press 4 x 8 @ 95lbs/43kg

Push down 3x15


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PostPosted: Mon Jan 27, 2020 7:26 pm 
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I know that we all know that there's a lot of horseshit about fitness on the internet, bit this is some ridiculous stuff.

https://youtu.be/GQ3TOcneehw


"Reverse movement technology". Facepalm.


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PostPosted: Mon Jan 27, 2020 7:51 pm 
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Starting a new (training) cycle today, adding in banded dread lifts with the band out in front. Intended to force me to lean back a bit and stop pitching forward as soon as I lift the weight. Very curious to see how I get on with them.


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PostPosted: Tue Jan 28, 2020 11:09 am 
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Had my best bench session in months this morning. The movement was clean and smooth, bar was moving fast, little grinding. Wish every session could be like that.
Bench: 90x4, 95x3, 100x2,2,2, 105x1, fail 110, 90x3,3,3
Paused bench
Narrow bench/JM press
Rear flies

Equalled my all time PR of 105, and it went pretty well. Got excited and went for 110, which I didn't get. Should have been conservative and gone for 107.5. Wasn't a mile off though.
Went to do TPD or something as assistance, but the cable area was packed, so went back to the bench I'd just vacated and did tricep focused press variations.

Being a uni gym, the January surge is only starting now as there were exams up until last week. Hogged the bench for 90 minutes during the busiest part of the morning. :smug:


Stevus55 wrote:
Starting a new (training) cycle today,


Yeah, training... :|


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PostPosted: Tue Jan 28, 2020 12:07 pm 
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Nolanator wrote:
Had my best bench session in months this morning. The movement was clean and smooth, bar was moving fast, little grinding. Wish every session could be like that.
Bench: 90x4, 95x3, 100x2,2,2, 105x1, fail 110, 90x3,3,3
Paused bench
Narrow bench/JM press
Rear flies

Equalled my all time PR of 105, and it went pretty well. Got excited and went for 110, which I didn't get. Should have been conservative and gone for 107.5. Wasn't a mile off though.
Went to do TPD or something as assistance, but the cable area was packed, so went back to the bench I'd just vacated and did tricep focused press variations.

Being a uni gym, the January surge is only starting now as there were exams up until last week. Hogged the bench for 90 minutes during the busiest part of the morning. :smug:


Stevus55 wrote:
Starting a new (training) cycle today,


Yeah, training... :|

:thumbup: :smug:


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PostPosted: Wed Jan 29, 2020 10:54 am 
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Return to form of this week continues.
DL: 170x4, 180x3, 190x2, 200x1,1
Pause DL: 140x6,6
Weighted pull ups
Seal row
Curls

One more day of upper/lower tomorrow at middling weights, and I've a weekend away and a deload week. Dunno what it's been about this week, but managed to really peak well for the heavy loads, having felt crap last week.


Second single at 200. Bit more of a hump off the floor than the first, but still moved well enough.


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PostPosted: Wed Jan 29, 2020 11:50 am 
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Nolanator wrote:
Return to form of this week continues.
DL: 170x4, 180x3, 190x2, 200x1,1
Pause DL: 140x6,6
Weighted pull ups
Seal row
Curls

One more day of upper/lower tomorrow at middling weights, and I've a weekend away and a deload week. Dunno what it's been about this week, but managed to really peak well for the heavy loads, having felt crap last week.


Second single at 200. Bit more of a hump off the floor than the first, but still moved well enough.

Technique looks much better than it did a few months ago. Only mark against you - straps x(


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PostPosted: Wed Jan 29, 2020 12:07 pm 
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Nolanator wrote:
Return to form of this week continues.
DL: 170x4, 180x3, 190x2, 200x1,1
Pause DL: 140x6,6
Weighted pull ups
Seal row
Curls

One more day of upper/lower tomorrow at middling weights, and I've a weekend away and a deload week. Dunno what it's been about this week, but managed to really peak well for the heavy loads, having felt crap last week.


Second single at 200. Bit more of a hump off the floor than the first, but still moved well enough.



Nice lift


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PostPosted: Wed Jan 29, 2020 12:46 pm 
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feckwanker wrote:
Technique looks much better than it did a few months ago. Only mark against you - straps x(

:lol:
I can manage up to about 150 double overhand for two or three reps. Beyond that it rolls out. Mixed grip makes me feel uncomfortable since shoulder surgery a few years ago. Stopped doing it when my shoulder had less rotation, and kind of lost my technique. Messed around last year with it videoing from behind and my thoracic spine and hips weren't set evenly.
Maybe I'll try build it up again and iron out the problems. I can lift much more when I just take a breath, brace, grab the bar, and let rip. I lose tension setting the straps.


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PostPosted: Wed Jan 29, 2020 2:49 pm 
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Nolanator wrote:
feckwanker wrote:
Technique looks much better than it did a few months ago. Only mark against you - straps x(

:lol:
I can manage up to about 150 double overhand for two or three reps. Beyond that it rolls out. Mixed grip makes me feel uncomfortable since shoulder surgery a few years ago. Stopped doing it when my shoulder had less rotation, and kind of lost my technique. Messed around last year with it videoing from behind and my thoracic spine and hips weren't set evenly.
Maybe I'll try build it up again and iron out the problems. I can lift much more when I just take a breath, brace, grab the bar, and let rip. I lose tension setting the straps.

That's a completely justifiable excuse :thumbup:

Just as long as you don't start wearing lifting gloves...........


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PostPosted: Wed Jan 29, 2020 3:40 pm 
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Hook grip!!


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PostPosted: Wed Jan 29, 2020 4:48 pm 
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Yeah, that's the solution, TBF. I tried it a bit last year, but once I got to like 100kg it felt like my thumbs were simultaneously going to be crushed, ripped out of the sockets, and explode.
It's so hideously uncomfortable that I just have no interest in getting through that stage as I learn to do it properly.

feckwanker wrote:
Just as long as you don't start wearing lifting gloves...........


My folks got me lifting gloves as a stocking filler the Christmas before last. I was very polite in thanking them...


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PostPosted: Wed Jan 29, 2020 5:37 pm 
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I’m a big wimp so doubt it’s due to pain tolerance etc but I find it pretty comfortable these days. Built up a bit of a callus which helps.

Edit - if I get my thumb in the wrong spot it does feel like it’s going to explode, so maybe worth playing around with thumb placement and angle


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PostPosted: Wed Jan 29, 2020 5:45 pm 
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Nolanator wrote:
Bench: 90x4, 95x3, 100x2,2,2, 105x1, fail 110, 90x3,3,3

Hogged the bench for 90 minutes during the busiest part of the morning. :smug:



You only did 21 reps in 90 mins? Hog indeed. :lol:


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PostPosted: Wed Jan 29, 2020 6:54 pm 
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And warm ups. And paused bench afterwards. And narrow bench and JM press after that.
But otherwise, just 21 reps. Yep. :thumbup:


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PostPosted: Wed Jan 29, 2020 9:42 pm 
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Coan Phillipi week 3
Deadlift - 1x2 @ 200
Speed dead - 6x3 @ 165

3 rounds of circuits including stiff legged deads, barbell row, chip ups and good mornings.

Good mornings terrify me.

Finished with some dumbbell rows (52kg dumbbell) for 3x6 and some ab stuff.

Fooked.


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PostPosted: Wed Jan 29, 2020 10:37 pm 
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How heavy do you go with good mornings?

Those are some heavy DB rows. :thumbup:


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PostPosted: Wed Jan 29, 2020 10:52 pm 
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Do you need direct tricep work if you do Bench Press and overhead press as part of full body split 3x a week. As a newbie?


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PostPosted: Wed Jan 29, 2020 10:58 pm 
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Are you doing direct bicep work? If so it's always good chucking it it.

Bigger triceps also help towards bigger arms in general, if that's what you're going for.


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PostPosted: Wed Jan 29, 2020 11:16 pm 
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Clive Simms wrote:
Do you need direct tricep work if you do Bench Press and overhead press as part of full body split 3x a week. As a newbie?


I think it depends (as always). On things like goals, how much time you’ve got in the gym, energy levels, whether you enjoy it.

Without knowing more, I’d say something like 3sets of 10 once or twice a week won’t hurt but not necessary.


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PostPosted: Thu Jan 30, 2020 3:28 am 
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Clive Simms wrote:
Do you need direct tricep work if you do Bench Press and overhead press as part of full body split 3x a week. As a newbie?



Yes.


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PostPosted: Thu Jan 30, 2020 10:50 am 
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I'd always throw in some direct tricep work after a pressing session.

Whopper 5 day stretch finished this morning. Jesus, looking forward to a breather. Very happy with how the lifts are feeling.

Front squat: 90x6, 4 sets
Bench: 97.5x6, 4 sets
Seated pin OHP: 60-50-40-30-20 x5 each
TPD
Flies
Face pulls.


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PostPosted: Thu Jan 30, 2020 12:31 pm 
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Nolanator wrote:
How heavy do you go with good mornings?

Those are some heavy DB rows. :thumbup:

Was going at 60 but the lower back was feeling tight so dropped them to 50. If I am to pop a disc, it'll be due to good mornings - I'm convinced of it. I just feel as though your lower back is so exposed that something is bound to go wrong.

As for the DB rows, I used to single arm row the 60kg ones for 5x5 but that now feels like ever such a long time ago :(

Getting old and injured sucks.


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