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Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 10, 2019 1:12 pm
by newportblue
Bwen wrote:Lads been out of the gym for about 5 years but need to get back into it now. Internet ain't what it used to be for good information as most is now behind paywalls etc, so I'm coming to you for advice
My goal is to increase power output to body weight while minimising gains in body weight. My current thinking is to do Starting Strength for 2-3 months until linear progression runs out and then move to Olympic lifting/plyometrics exclusively. Would you have any other ideas ( in particularly sources I could read) that be a better approach?
Any help is much appreciated in advance!
Personally I would spend more time getting stronger. I feel like people are too quick to move onto the power exercises when it’s easier to get stronger. Power and strength are obviously different but they are different sides to the same coin.
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 10, 2019 1:44 pm
by Nolanator
newportblue wrote:Bwen wrote:Lads been out of the gym for about 5 years but need to get back into it now. Internet ain't what it used to be for good information as most is now behind paywalls etc, so I'm coming to you for advice
My goal is to increase power output to body weight while minimising gains in body weight. My current thinking is to do Starting Strength for 2-3 months until linear progression runs out and then move to Olympic lifting/plyometrics exclusively. Would you have any other ideas ( in particularly sources I could read) that be a better approach?
Any help is much appreciated in advance!
Personally I would spend more time getting stronger. I feel like people are too quick to move onto the power exercises when it’s easier to get stronger. Power and strength are obviously different but they are different sides to the same coin.
Yeah. Your power will increase as you get stronger through the noob gainz stage. No need to worry about doing cleans for quite a while, provided your squat is progressing.
If you're really concerned, fit in some short sprinting work somewhere in your week so that you're training that fast movement a bit.
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 10, 2019 1:57 pm
by Bwen
Cheers lads for the replies. Much appreciated!
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 10, 2019 2:31 pm
by Nolanator
Decided to do a bit more volume this morning to give my lower back a breather. Minor tweak to DL technique appears to be paying off. My lower back really didn't feel like it was doing much work and the hinge felt clean.
Have decided to try and accumulate lots of reps of pull ups, too. Hadn't done them in ages as I'd favoured horizontal rowing and narrow LPD for vertical pulling. Started doing them again a couple of weeks ago and the technique felt awful. Better today, although a different pull up bar probably made them more comfortable.
DL: 170x4, 5 sets
Hip thrusts: 200x10, 3 sets
Back extension: 10x10 / BWx10, 3 sets
Pull ups: BW x8,8,8,8,6
Narrow LPD
Guns Abs
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 10, 2019 2:34 pm
by Nolanator
Bwen wrote:Cheers lads for the replies. Much appreciated!
Just occurred to me that you could try do some SAQ training. Not as taxing as flat out sprints or Oly movements, but it'll improve your co-ordination and ability to quickly move your limbs, which helps for explosive movements. Basic ladder drills etc.
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 10, 2019 2:58 pm
by le chat
Pain is an interesting topic that we still don't know lots about. The general upto date idea is that the longer you've had a pain the more likely it is to be completely mental. Pain is merely a suggestion that something may be wrong.
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 10, 2019 3:38 pm
by Nolanator
le chat wrote:Pain is an interesting topic that we still don't know lots about. The general upto date idea is that the longer you've had a pain the more likely it is to be completely mental. Pain is merely a suggestion that something may be wrong.
That's my understanding wrt to chronic pain. Lots of people show signs of joint/tissue degradation under MRI, but are completely asymptomatic, while others have chronic pain but no obvious "injury" causing it.
One of the guys in that podcast explained it quite well, that a signal is sent to the brain, which the brain interprets as pain, when it really shouldn't. Hence the training the body/joint/site to slowly build up comfortable range of movement.
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 10, 2019 3:44 pm
by mr flaps
Nolanator wrote:Good overhead session this afternoon. Was messing around with pin OHP and couldn't quite figure out the best set up.
I've been finding pin bench useful. Set the pins up just above my chest and the drive off there is really helping that initial drive on regular bench.
With the OHP I set it just above rack height and did the same. Found the weight feels way heavier by losing that inch or so of ROM and that the bar has way less momentum through the sticking point. About halfway through the movement it feels really difficult. It's the lockout where I really struggled.
Anyone else do/done pin OHP?
Can't decide if I should set the pins higher so that the stop level is right at the sticking point and really concentrate on the top half of the movement, or take a different approach like bands to work on lockout.
I’ve been setting my pin press around nose height to help with my log push press. I feel that’s the transition zone from the leg drive.
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 10, 2019 3:54 pm
by le chat
Nolanator wrote:le chat wrote:Pain is an interesting topic that we still don't know lots about. The general upto date idea is that the longer you've had a pain the more likely it is to be completely mental. Pain is merely a suggestion that something may be wrong.
Hence the training the body/joint/site to slowly build up comfortable range of movement.
Hmm, not strictly true if you're talking about avoiding pain during rehabilitation because an injured structure will only recover to the level of stress that is placed upon it, therefore important to 'push' the structure to a painful level or it won't fully heal.
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 10, 2019 4:15 pm
by mr flaps
YOYO wrote:So what’s the IN routine in the gym works these days?
Any new science tips on losing some excess kgs?
I’ve managed to get myself up to a cheeky 135kg. Heavy compound lifts + lot’s of eggs, rice and beef.
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 10, 2019 4:27 pm
by Nolanator
le chat wrote:Nolanator wrote:le chat wrote:Pain is an interesting topic that we still don't know lots about. The general upto date idea is that the longer you've had a pain the more likely it is to be completely mental. Pain is merely a suggestion that something may be wrong.
Hence the training the body/joint/site to slowly build up comfortable range of movement.
Hmm, not strictly true if you're talking about avoiding pain during rehabilitation because an injured structure will only recover to the level of stress that is placed upon it, therefore important to 'push' the structure to a painful level or it won't fully heal.
Well, yeah. But the point was that if doing squats is really painful in your lower back (in the absence of something obvious like an acutely herniated disc), you modify the movement such that you can do it pain free and then build back up to the full movement again. Whether that's touch and go box squats where you slowly increase the depth, TRX assisted squats, unilateral work, etc.
Did you listen to the conversation? It was very long, TBF. 2 hours or something.
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 10, 2019 6:14 pm
by mr flaps
YOYO wrote:mr flaps wrote:YOYO wrote:So what’s the IN routine in the gym works these days?
Any new science tips on losing some excess kgs?
I’ve managed to get myself up to a cheeky 135kg. Heavy compound lifts + lot’s of eggs, rice and beef.
Jaysus. What what you at before?!
I want to get back to 90kg at least.
120-125
Re: The Training Thread - all aspects of fitness and health
Posted: Mon Oct 14, 2019 11:08 am
by Nolanator
Training yesterday afternoon wasn't as good as hoped. Heavy OHP and assorted shoulder stuff, but the OHP felt really heavy. Had to back off the weight a bit to get done the reps that I'd roughly planned.
Strange, usually I feel better with sessions later in the day. More fuelled and awake.
Mucked around with pin OHP again. Went lighter than last week and it felt better. Definitely something I'll keep up to work the technique.
Squats this morning were great. Joints were all moving nicely and I felt co-ordinated.
Squats: 130x3, 140x3, 145x3,3, 140x3, 130x5
Front squats
RDLs
Was in a rush so just got the basics done. Had to wait 20 minutes for a rack to start, which meant no lunges or ab work at the end.
Re: The Training Thread - all aspects of fitness and health
Posted: Mon Oct 14, 2019 10:10 pm
by newportblue
Feeling strong at the moment ( except my elbows
). Hopefully a couple more weeks and then see where I am with my maxes. Although might need to get some lower reps on deadlift first. Have only done sets of 5 or more for about 6 months.
Tonight was
Bench
5x10 92.5
Deadlift
5x6 190
Incline DB press
4x10 30
Single arm press
4x10 20
Curls.
Re: The Training Thread - all aspects of fitness and health
Posted: Mon Oct 14, 2019 11:49 pm
by mr flaps
Had a crack at a 275lb/125kg strict press today. Had 2 attempts but it wasn’t happening.
Should get it before Christmas.
Re: The Training Thread - all aspects of fitness and health
Posted: Tue Oct 15, 2019 4:00 am
by ElementFreak
The marathon is a hell of a beast. Felt good at 33km and then a headwind and overall up hill finish to the course at that point killed my 3:45 plan. Was on target for a 3:48 at that point but by 38km I was resigned to a 4 and change time. Finished in 4:23 in the end, legs just wouldn't play ball.
Spent the night at hospital as well getting 4 bags of fluids to counteract my dehydration and the fact I couldn't keep anything down.
Re: The Training Thread - all aspects of fitness and health
Posted: Tue Oct 15, 2019 5:28 am
by kiwinoz
@EF hopefully you are fully recovered and next time it all comes together.
Re: The Training Thread - all aspects of fitness and health
Posted: Tue Oct 15, 2019 5:52 am
by Nolanator
Fair play, EF. Something I will never attempt.
Re: The Training Thread - all aspects of fitness and health
Posted: Tue Oct 15, 2019 5:54 am
by ElementFreak
Cheers lads, the legs were feeling great after the fluids, maybe these doping athletes are onto something.
Just went for a slow trot and feel pretty good, got swimming with the little man tonight so the pool will help I am sure.
Re: The Training Thread - all aspects of fitness and health
Posted: Tue Oct 15, 2019 5:59 am
by kiwinoz
Re: The Training Thread - all aspects of fitness and health
Posted: Tue Oct 15, 2019 9:09 am
by blindcider
Bad luck on the 3:45 attempt EF.
Going for a sub-4 on Sunday myself. Haven't really trained properly the last few months with other races dominating
It's gonna sting a b
it
Re: The Training Thread - all aspects of fitness and health
Posted: Tue Oct 15, 2019 12:12 pm
by Nolanator
Benching this morning. Still having trouble keeping my left shoulder set, it's pronating quite badly as soon as a rep gets difficult.
Reckon I need to take a few weeks of dialling back and bit and just build decent volume and intensity while keeping the form tight.
Re: The Training Thread - all aspects of fitness and health
Posted: Wed Oct 16, 2019 10:16 pm
by newportblue
Heaviest squats for about 2 years tonight. Felt in a terrible mood going into the gym, 2 sets of heavy squats and my mood lifted haha
Squats
2x3 210
4x5 157
Bench
5x5 122
Heels raised narrow stance squats
4x10 95
Machine incline press
4x12 40
Tricep push downs
5x10
Re: The Training Thread - all aspects of fitness and health
Posted: Wed Oct 16, 2019 10:20 pm
by Nolanator
Those are monstrous numbers.
Heavy squats are the tonic for everything. Except actual physical injuries!
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 17, 2019 2:58 am
by mr flaps
Pulled 470lbs/213kg for 5 last night, pretty chuffed with that. On for 500lbs/227kg for 3 in a couple of weeks.
Re: The Training Thread - all aspects of fitness and health
Posted: Thu Oct 17, 2019 9:16 am
by newportblue
Nolanator wrote:Those are monstrous numbers.
Heavy squats are the tonic for everything. Except actual physical injuries!
Thanks mate
mr flaps wrote:Pulled 470lbs/213kg for 5 last night, pretty chuffed with that. On for 500lbs/227kg for 3 in a couple of weeks.
Good work
Re: The Training Thread - all aspects of fitness and health
Posted: Fri Oct 18, 2019 10:14 am
by Nolanator
Missed a DL for the first time in months yesterday. Had intended on working up to a single at 200, which I did only a couple of weeks ago, but failed it twice. Couldn't seem to get my set up right and as soon as I lifted it off the floor the whole thing felt wrong. The double at 190 before it was good, though.
Felt fairly beaten up this morning, so probably just in need of a decent few days of recovery. I'm taking it as a sign to get takeaway tonight.
Bench and triceps work today. Really focused on keeping my lats, left side in particular, braced as that's what fails first.
Found that doing single arm
lat pull downs with a light band really helped. Just held it at the bottom position for a good few seconds to get teh muscle burning and it felt better on the subsequent bench set.
Did some single arm pulldowns on the cable station afterwards and it was remarkable how different it felt on each side. Really highlighted the imbalance there and now it's no surprise that when I struggle on various lifts, it's because I can't brace my left side properly or for more than a few reps.
Re: The Training Thread - all aspects of fitness and health
Posted: Fri Oct 18, 2019 10:57 am
by danny_fitz
mr flaps wrote:Pulled 470lbs/213kg for 5 last night, pretty chuffed with that. On for 500lbs/227kg for 3 in a couple of weeks.
Re: The Training Thread - all aspects of fitness and health
Posted: Fri Oct 18, 2019 2:38 pm
by Flyin Ryan
So middle to end of rugby club season, the lowest I would ever get in weight for years was 202 lb.
I'm at 197 lb at the moment.
I feel like I've been doing the same thing I always do, I'm eating the same, I go to practice the 2 times a week like I used to, I was never a gym rat. My fitness I can tell is better. The one thing that makes sense to me is I have 2 toddlers now and chasing them around/doing stuff with or for them. Anyone else that's played the game and had small kids, have you noticed positive effects physically from it?
Re: The Training Thread - all aspects of fitness and health
Posted: Fri Oct 18, 2019 3:09 pm
by newportblue
Flyin Ryan wrote:So middle to end of rugby club season, the lowest I would ever get in weight for years was 202 lb.
I'm at 197 lb at the moment.
I feel like I've been doing the same thing I always do, I'm eating the same, I go to practice the 2 times a week like I used to, I was never a gym rat. My fitness I can tell is better. The one thing that makes sense to me is I have 2 toddlers now and chasing them around/doing stuff with or for them. Anyone else that's played the game and had small kids, have you noticed positive effects physically from it?
I think this came up with regards to lose weight a few pages back.
The best way to lose weight ( excluding a calorie deficit) is to increase your NEAT. You’ll have definitely done that with two small kids.
I know that doesn’t really answer your question
For me, I find having kids really motivating. I don’t want to be a fat sloppy mess
Re: The Training Thread - all aspects of fitness and health
Posted: Tue Oct 22, 2019 10:33 am
by newportblue
I feel like I’ve been run over. Haven’t had a deload in about 12 weeks so definitely going to have one next week. I am running 531 for bench alone and I’m on my 6th cycle without a break.
I’m an idiot.
Good session last night though.
Bench
107x3
122x3
137x7 PB I think. I can remember when 300Ibs was a 1rm goal.
4x5 107
Squat
5x6 172 really happy with this. 6 weeks ago I couldn’t do 5x5 with 170, I ended up doing 7 sets of 4 or 3. So happy with the progression to be able to sets of 6.
Dumbbell row
4x8 50
T bar row
4x10 55
Curls.
Maybe feeling like shit and that session are related
Re: The Training Thread - all aspects of fitness and health
Posted: Tue Oct 22, 2019 10:39 am
by danny_fitz
3 x 20 min erg this evening
Rating 20
1:55 split target.
Where is the puke emoticon?
Re: The Training Thread - all aspects of fitness and health
Posted: Tue Oct 22, 2019 10:56 am
by fishooks15
Anyone got some decent Wattbike HIIT training?
Re: The Training Thread - all aspects of fitness and health
Posted: Tue Oct 22, 2019 3:07 pm
by Nolanator
newportblue wrote:
Maybe feeling like shit and that session are related
Yea think?
I think I need a proper deload too. Last few weeks in work have involved a fair bit of being on my feet etc. Adds up on top of gym work.
I'm away for a long weekend from Thursday, so I'll be doing my Thursday DL session tomorrow, which is normally my day for feeling broken. I'm going to be a broken man tomorrow evening.
Re: The Training Thread - all aspects of fitness and health
Posted: Wed Oct 23, 2019 12:05 am
by ElementFreak
blindcider wrote:Bad luck on the 3:45 attempt EF.
Going for a sub-4 on Sunday myself. Haven't really trained properly the last few months with other races dominating
It's gonna sting a b
it
How did you go?
I've decided to maybe do a couple of half marathons and concentrate on getting my time to be sub 1:45 (1:50 is PB off no training) and then re-visit the full in the future.
Re: The Training Thread - all aspects of fitness and health
Posted: Wed Oct 23, 2019 12:18 am
by kiwigreg369
EF - not been following your story here on marathons (this is not a usual thread for me to be in...) but when i was running marathons (pural but only 2) i got a huge amount of confidence from doing halfs and slightly longer. I hit the 1:45 target for Reading, and some reasonable times for the Kingston run (16 miles).
They gave me confidence for one mathron under 3:45 (3:43) when i had previously run 3:52 (on a 4hr target).
Good luck.
Re: The Training Thread - all aspects of fitness and health
Posted: Wed Oct 23, 2019 12:28 am
by ElementFreak
kiwigreg369 wrote:EF - not been following your story here on marathons (this is not a usual thread for me to be in...) but when i was running marathons (pural but only 2) i got a huge amount of confidence from doing halfs and slightly longer. I hit the 1:45 target for Reading, and some reasonable times for the Kingston run (16 miles).
They gave me confidence for one mathron under 3:45 (3:43) when i had previously run 3:52 (on a 4hr target).
Good luck.
That's what I am hoping will happen. I've done 1 HM and 2 fulls at this point and both times in the full I've fallen apart at the 28-33km mark so going through half is not an issue. Often my long runs will be an easy half as well.
Re: The Training Thread - all aspects of fitness and health
Posted: Fri Oct 25, 2019 9:22 am
by newportblue
After my moaning up thread about hurting, I am gonna have a few days deload before starting on some different accessory exercises.
BUT need to do my final bench session of this cycle. Pretty pleased.
Bench
1x5 115
1x3 130
1x5 145 this is a PR.
1x1 152.5
4x5 115
Heels raised narrow stance safety bar squats
4x10 95
Machine press
4x12 40
Tricep push downs
5x12
I’ve been working on “touch n go” bench for the last 14 weeks. Going to do my volume work with decent pauses for the next few months and see what happens.
Re: The Training Thread - all aspects of fitness and health
Posted: Fri Oct 25, 2019 3:48 pm
by blindcider
ElementFreak wrote:blindcider wrote:Bad luck on the 3:45 attempt EF.
Going for a sub-4 on Sunday myself. Haven't really trained properly the last few months with other races dominating
It's gonna sting a b
it
How did you go?
I've decided to maybe do a couple of half marathons and concentrate on getting my time to be sub 1:45 (1:50 is PB off no training) and then re-visit the full in the future.
3:58 and reckon I could have taken a few minutes off that. Once I had 4 hours in the bag I walked up the last hill. Bizarrely once it was down to just keep moving forward my motivation went all to shit. Felt pretty easy up to 23 miles so all good
Re: The Training Thread - all aspects of fitness and health
Posted: Mon Oct 28, 2019 11:22 pm
by Nolanator
Had a long weekend away which was good for a quick recharge. Weighed in at my heaviest in over a year this evening though. Belt was very tight.
Squat: 120x6, 4 sets
Front squat: 60x10, 3 sets
Snatch grip DL: 100x8, 3 sets
RDL: 100x8, 3 sets
SA farmer carries/SL RDLs/abs
Really enjoyed the snatch grip DLs.