Chat Forum
It is currently Fri Aug 14, 2020 11:39 pm

All times are UTC [ DST ]




Post new topic Reply to topic  [ 26240 posts ]  Go to page Previous  1 ... 639, 640, 641, 642, 643, 644, 645 ... 656  Next
Author Message
PostPosted: Fri Jan 17, 2020 2:11 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 2063
Nolanator wrote:
fonzeee wrote:
Nolanator wrote:
Tried that JM press, only 3 sets of 10 at 30kg. Not sure how my elbows like it. The ouside of the lower portion of my triceps is fairly fried. Wll see how it feels going forward. Always good to have another variation to assist the main movements.


You may have stumbled upon it, but this video by JM Blakley himself gives an excellent primer on how to do the movement, things to watch out for, etc: https://www.youtube.com/watch?v=mTxOBkKDkzs

I totally just fell in love with this guy after stumbling upon him thanks to the exchanges on this thread last week (good ol' PR, eh?). There are some great long-form videos he has up where he goes in depth into his philosophy. Neat dude. Apparently was a bench press world champion across three different weight classes in his heyday. I haven't gotten around to watching his video on benching technique but it's almost an hour long!

FWIW I top out at a couple sets of five reps with 102 kg on regular bench, and I did the JM with 23 kg (4x12) when I was trying it out last week. I've had some issues with elbow pain in the past (tennis or golfer's, never really figured out which but I think it's the latter), so some extra caution may have been warranted on my part, but in any case it may be helpful to go down in weight a bit to really get it down IMO.


:thumbup:

Tried it again this morning with this guide and it felt good, bit better than the other day. Cheers.

mr flaps wrote:
Meh


Meh to the gear or his numbers? :lol:


The benching is impressive, but there’s a lot of people squatting and deadlifting at that level now. If he’s juiced then it’s not impressive at all.


Top
 Profile  
 
PostPosted: Sat Jan 18, 2020 12:28 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
Yeah that's fair on the squats and DLs. I was more impressed just by the volume and frequency he's hitting.

Every Parkrun in the area except for Southampton was cancelled this morning as a result of all the reason in the week. Holy crap it was busy. Must have been over 1500 people. Finishing funnel is about 100m long and has 4 lanes, but still the queue of people finishing was spilling back over the finish line around the 30 minute mark.

I think a new event is needed in the locality to spread the numbers around.


Top
 Profile  
 
PostPosted: Sat Jan 18, 2020 5:44 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 319
Location: Grimsby
Leg press, calf raise, single leg squats.
Every session is partly leg based, as 6 weeks into 2nd ACL replacement on right knee.

Flat bench, Incline bench, Flies, Tri pushdowns, Skull crushers.

20 mins incline walk at 7.5%.

Ibuprofen and ice....


Top
 Profile  
 
PostPosted: Sat Jan 18, 2020 5:47 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
What happened to the knee?


Top
 Profile  
 
PostPosted: Sat Jan 18, 2020 5:54 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 319
Location: Grimsby
No idea. Original replacement was in 98, successful, played 1St XV for another 6 years, retired, started weights, bit of a return in lower teams with no issue.

Carried on weights for quite a while, still no issues, but last 12 months knee was a bit "clunky". Kept deteriorating, got referred, MRI and no ligament to be found. Had op early Dec plus torn cartilage trimmed. Was locked at 0 degree bend for first fortnight afterwards, now allowed 50 degree's until next trip to consultant next week.
Bored shitless doesn't come into it!


Top
 Profile  
 
PostPosted: Sat Jan 18, 2020 5:57 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
That's unfortunate. Hope it heals well. :thumbup:


Top
 Profile  
 
PostPosted: Sat Jan 18, 2020 6:32 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 319
Location: Grimsby
Cheers, me too.


Top
 Profile  
 
PostPosted: Sat Jan 18, 2020 7:16 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 1320
Hit 160 on bench for the first time in about 18months today.

It was after my main working sets to so should be good for a bit more when I test my maxes in a couple of weeks.

Also did 5 sets of 5 paused squats on safety bar with 155.

Enjoying the pasused squats with that bar.


Top
 Profile  
 
PostPosted: Mon Jan 20, 2020 11:46 am 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
Absolutely shite squat session this morning. Dunno what it was, I was well-fed and rested, but just not a good day. Even while warming up through the weights, the movement just felt off. Didn't help that it was also a heavy day.

Managed three singles at 150, but went to shit when I dropped to three triples at 140. Failed after one rep on the first set. Reset the bar, went for a piss and a walk to clear the head, got my three. The failed after two on the following set. Normally I'd expect to be able to hit 4-5 reps at 140.
I hit the top three sets, but my form was a bit iffy. Left knee caving a bit.

Finished with deficit DLs and back hyperextensions. They were grand, only assistance loads.


Had heavy OHP and then medium bench yesterday, wouldn't have thought that would affect my ability to generate lower body power. Ah well, one of those days.


Top
 Profile  
 
PostPosted: Mon Jan 20, 2020 4:00 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 319
Location: Grimsby
Leg press
Calf raise
Single leg squats

Lat pull-down
Close grip pull-down
Romanian DL only from knee height at mo

Curl work

Incline walking and cross trainer


Top
 Profile  
 
PostPosted: Mon Jan 20, 2020 4:08 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 6626
Nolanator wrote:
Absolutely shite squat session this morning. Dunno what it was, I was well-fed and rested, but just not a good day. Even while warming up through the weights, the movement just felt off. Didn't help that it was also a heavy day.

Managed three singles at 150, but went to shit when I dropped to three triples at 140. Failed after one rep on the first set. Reset the bar, went for a piss and a walk to clear the head, got my three. The failed after two on the following set. Normally I'd expect to be able to hit 4-5 reps at 140.
I hit the top three sets, but my form was a bit iffy. Left knee caving a bit.

Finished with deficit DLs and back hyperextensions. They were grand, only assistance loads.


Had heavy OHP and then medium bench yesterday, wouldn't have thought that would affect my ability to generate lower body power. Ah well, one of those days.

It's a real crap feeling when you go in for a gym session with no enthusiasm or when you just don't feel as though you have the energy.


Top
 Profile  
 
PostPosted: Tue Jan 21, 2020 12:07 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 6626
Started Coan-Phillipi last night:

Deadlift - 1x2 @ 177.5
Speed dead - 8x3 @ 140 (90 sec rest)

Circuits (3 rounds, 3 mins between rounds, 90 secs between lifts)
Stiff legged deads - 8 reps @ 110
Barbell row - 8 reps @ 70
Chin up - 8 reps @ bodyweight (90kg)
Good mornings - 8 reps @ 60

Did some curls and abs.

Was utterly fooooooked.


Top
 Profile  
 
PostPosted: Tue Jan 21, 2020 12:16 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
How many BBs and cages did you need to do that circuit? :lol:


Top
 Profile  
 
PostPosted: Tue Jan 21, 2020 12:37 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
Had heavy bench day this morning. I was really sleepy, despite getting a decent night in. Won't be doing anything tomorrow morning, probably still feeling the failed squats from yesterday and need the slight breather.
I usually walk in a that wakes me up, but I got the bus today because it's f**king freezing out. Probably contributed to feeling sluggish. Didn't get the heart rate up etc.

Worked up to a couple of singles at 100kg, then three sets of 4 at 90kg. Then pause bench, skull crushers, and underhand BO row. The movement felt good, felt strong, just took ages to get going. Could afford to be a bit late into work as well today, so didn't have that motivation to get in and moving quickly.

I don't think I've ever done underhand BO rows before. Went quite light just to get the movement after all the pressing. Felt nice. Will definitely use it again.


Top
 Profile  
 
PostPosted: Tue Jan 21, 2020 12:38 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 6626
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.

Starting a 13 week cycle of 5/3/1 tonight for my OHP, squats and bench.


Top
 Profile  
 
PostPosted: Tue Jan 21, 2020 12:40 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
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:


Top
 Profile  
 
PostPosted: Wed Jan 22, 2020 10:30 am 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 6626
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.


Top
 Profile  
 
PostPosted: Wed Jan 22, 2020 7:25 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 2063
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😆


Top
 Profile  
 
PostPosted: Wed Jan 22, 2020 8:10 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
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.


Top
 Profile  
 
PostPosted: Thu Jan 23, 2020 11:39 am 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
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.


Top
 Profile  
 
PostPosted: Thu Jan 23, 2020 12:35 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 6626
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.


Top
 Profile  
 
PostPosted: Thu Jan 23, 2020 12:52 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 11877
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


Top
 Profile  
 
PostPosted: Thu Jan 23, 2020 1:26 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 5567
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


Top
 Profile  
 
PostPosted: Thu Jan 23, 2020 2:03 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
Good to hear from you Bobbs! :thumbup:
Hope all is going well.


Top
 Profile  
 
PostPosted: Fri Jan 24, 2020 1:52 am 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 3324
Benched 130kg at the weekend :thumbup:

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


Top
 Profile  
 
PostPosted: Fri Jan 24, 2020 2:57 am 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 2063
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:


👍


Top
 Profile  
 
PostPosted: Fri Jan 24, 2020 10:48 am 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
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


Top
 Profile  
 
PostPosted: Fri Jan 24, 2020 10:49 am 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 6626
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.


Top
 Profile  
 
PostPosted: Fri Jan 24, 2020 2:01 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 3324
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


Top
 Profile  
 
PostPosted: Fri Jan 24, 2020 2:20 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 1320
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


Top
 Profile  
 
PostPosted: Mon Jan 27, 2020 11:35 am 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
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.


Top
 Profile  
 
PostPosted: Mon Jan 27, 2020 12:07 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 6626
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.


Top
 Profile  
 
PostPosted: Mon Jan 27, 2020 2:51 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 2063
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


Top
 Profile  
 
PostPosted: Mon Jan 27, 2020 7:26 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
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.


Top
 Profile  
 
PostPosted: Mon Jan 27, 2020 7:51 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 3324
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.


Top
 Profile  
 
PostPosted: Tue Jan 28, 2020 11:09 am 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
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... :|


Top
 Profile  
 
PostPosted: Tue Jan 28, 2020 12:07 pm 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 6626
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:


Top
 Profile  
 
PostPosted: Wed Jan 29, 2020 10:54 am 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 37507
Location: Pigdogistan
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.


Top
 Profile  
 
PostPosted: Wed Jan 29, 2020 11:50 am 
Offline
User avatar

Joined: Tue Jan 31, 2012 11:05 am
Posts: 6626
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(


Top
 Profile  
 
PostPosted: Wed Jan 29, 2020 12:07 pm 
Offline

Joined: Tue Jan 31, 2012 11:05 am
Posts: 1320
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


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 26240 posts ]  Go to page Previous  1 ... 639, 640, 641, 642, 643, 644, 645 ... 656  Next

All times are UTC [ DST ]


Who is online

Users browsing this forum: Cartman, Clogs, ElementFreak, Flockwitt, Google [Bot], Sawtooth the Beaver, Ted., wamberal and 38 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum

Search for:
Jump to:  
Powered by phpBB® Forum Software © phpBB Group