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PostPosted: Thu Jun 11, 2020 2:26 pm 
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I'd say just be happier with greater access to barbells, squat racks, lifting platforms etc, but you have a home gym, you massive prick. :x


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PostPosted: Thu Jun 11, 2020 3:56 pm 
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Nolanator wrote:
I'd say just be happier with greater access to barbells, squat racks, lifting platforms etc, but you have a home gym, you massive prick. :x

:lol: :lol:


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PostPosted: Sat Jun 20, 2020 12:15 am 
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Back in the gym a couple weeks now and the post-quarantine results are officially in -

Weight - down 20lbs (good % of that is fat)
Total - down 155lbs :uhoh:


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PostPosted: Sat Jun 20, 2020 11:51 am 
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Recently started a Doug Hepburn programme which concentrates on the Squat, Deadlift. Bench and OH Press.

Below is W2D2with working weights of 110 and 30 for DL and OHP respectivly.

D3 will be Squats and Bench at 100 & 45.

A very gradual build up of volume and intensity over a 6 month period. Will be interesting to see if this programme eventually kicks my backside given the volume involved.

Shoulder Press 25 kg 7
Shoulder Press 25 kg 6
Shoulder Press 25 kg 6
Deadlift 90 kg 7
Deadlift 90 kg 6
Deadlift 90 kg 6
Shoulder Press 30 kg 3
Shoulder Press 30 kg 3
Shoulder Press 30 kg 3
Shoulder Press 30 kg 2
Shoulder Press 30 kg 2
Shoulder Press 30 kg 2
Shoulder Press 30 kg 2
Shoulder Press 30 kg 2
Shoulder Press 20 kg 10
Deadlift 110 kg 3
Deadlift 110 kg 3
Deadlift 110 kg 3
Deadlift 110 kg 2
Deadlift 110 kg 2
Deadlift 110 kg 2
Deadlift 110 kg 2
Deadlift 110 kg 2
Deadlift 100 kg 3
Deadlift 80 kg 4
Deadlift 60 kg 6
Deadlift 40 kg 8
Deadlift 20 kg 10


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PostPosted: Sat Jun 20, 2020 1:00 pm 
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So you warm up with OHP, then DL, before going back to OHP for the working sets?


Anyone have any inside line on when gym might be allowed to reopen in the UK? I'm done with using DBs in my sitting room.


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PostPosted: Sat Jun 20, 2020 2:36 pm 
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Nolanator wrote:
So you warm up with OHP, then DL, before going back to OHP for the working sets?


Anyone have any inside line on when gym might be allowed to reopen in the UK? I'm done with using DBs in my sitting room.


PT friend of mine says the gym he works at is gearing up for 13 July :thumbup:


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PostPosted: Sat Jun 20, 2020 2:42 pm 
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:thumbup:

Another 3 weeks. 😩


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PostPosted: Sat Jun 20, 2020 8:11 pm 
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I’m a month into having my gym work programmed by A.I.

Which is pretty weird but so far it’s not killed me.

It did come close when it gives me 20 sets of squats over two exercises I a session.


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PostPosted: Sat Jun 20, 2020 8:18 pm 
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What’s the AI?


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PostPosted: Sat Jun 20, 2020 8:45 pm 
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Stevus55 wrote:
What’s the AI?


The program is juggernaut A.I.

Computer wizardry


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PostPosted: Sat Jun 20, 2020 8:47 pm 
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Ahh, the ChadBot or something? Seen stuff on Instagram for it but never investigated.

I’m on the fence about getting a barbell medicine hypertrophy program. Lost all my strength during quarantine so I figure now is a good time to be a bit of a bro but in a vague powerlifting way.


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PostPosted: Sat Jun 20, 2020 10:05 pm 
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Stevus55 wrote:
Ahh, the ChadBot or something? Seen stuff on Instagram for it but never investigated.

I’m on the fence about getting a barbell medicine hypertrophy program. Lost all my strength during quarantine so I figure now is a good time to be a bit of a bro but in a vague powerlifting way.


That’s the one. Been good so far.


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PostPosted: Sun Jun 21, 2020 11:46 am 
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Has anyone looked at Ben Patrick and his Athletic Truth Group?

I've been using a few of his ideas for a bit now, seriously considering joining up for the 50 dollars per month. Does put me off slightly that they're nearing 10k people training this way, not sure how much of the promised individual feedback they can really deliver.

Otherwise though, very sensible but demanding exercises. Finally transitioned to the full both feet on floor split squat, ordered a pair of power perfect 3 last night to start loading it now. The Nordics are still some way out of my grasp.

The "standard" for those two seems to be
Split squat - half bodyweight in the front rack for 5 (massive knees over toes ROM, big hip mobility requirement)
Nordic - 10 full range reps on a flat surface, no assistance from arms


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PostPosted: Sun Jun 21, 2020 1:21 pm 
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I can't even do one Nordic. Just use eccentrics as a hamstring exercise.


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PostPosted: Sun Jun 21, 2020 1:26 pm 
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Slowly starting to add concentrics, but with arm assistance and yoga blocks reducing ROM. I've never really trained knee flexion, real oversight I think.


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PostPosted: Sun Jun 21, 2020 1:57 pm 
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I find that I flex at my hips as I drop forward. Trying to get my chest as close to the ground while minimising knee extension.
If I squeeze my glutes and abs hard to keep my hips straight, the whole movement becomes about a million times harder.

I have found that focusing on trying to curl your heels up towards your arse, as if doing a knee flex, even while dropping, puts way more emphasis on the hamstrings and it's much more comfortable and feels stronger.


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PostPosted: Mon Jun 22, 2020 3:08 pm 
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bobbity wrote:
Has anyone looked at Ben Patrick and his Athletic Truth Group?

I've been using a few of his ideas for a bit now, seriously considering joining up for the 50 dollars per month. Does put me off slightly that they're nearing 10k people training this way, not sure how much of the promised individual feedback they can really deliver.

Otherwise though, very sensible but demanding exercises. Finally transitioned to the full both feet on floor split squat, ordered a pair of power perfect 3 last night to start loading it now. The Nordics are still some way out of my grasp.

The "standard" for those two seems to be
Split squat - half bodyweight in the front rack for 5 (massive knees over toes ROM, big hip mobility requirement)
Nordic - 10 full range reps on a flat surface, no assistance from arms

I haven't done the program, but did follow on Instagram to get an idea of the exercises. I generally like the exercises/movements they are doing, but I'm too tight to be signing up!


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PostPosted: Mon Jun 22, 2020 3:42 pm 
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Had a squat session last Thursday: 5 x 8 @ 140kg.

Legs still aren't right after it.


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PostPosted: Mon Jun 22, 2020 3:43 pm 
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That's a ferocious amount of volume. :shock:
The sort of session that you get sick after completing!

What do you reckon your 1RM looks like these days?


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PostPosted: Mon Jun 22, 2020 3:48 pm 
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feckwanker wrote:
Had a squat session last Thursday: 5 x 8 @ 140kg.

Legs still aren't right after it.

Twice my body weight although if gyms stay closed much longer..........


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PostPosted: Mon Jun 22, 2020 4:31 pm 
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feckwanker wrote:
Had a squat session last Thursday: 5 x 8 @ 140kg.

Legs still aren't right after it.


pffft, CMM smashed the back doors of some huge aussie 6 foot behemoth who must have weighed 140kgs, his legs were fine the next day. he squatted that byatch all 50 shades of Grey !


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PostPosted: Tue Jun 23, 2020 6:05 pm 
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So, gyms not reopening on the 4th.

*sigh*


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PostPosted: Tue Jun 23, 2020 9:55 pm 
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My hip and groin are still f**ked. Managed to work up to 325 for a triple on the deadlift and then did a load of belt squat RDL’s and belt squat box squats. So lucky to have that piece of kit, it really is a game changer when you’re carrying an injury.


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PostPosted: Tue Jun 23, 2020 10:20 pm 
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So gyms are all open in NZ but at mine they're asking you to wipe down everything with sanitiser after you use it. Which sounds fine, but it turns out properly wiping down all the plates after you put them back on the rack is kind of a pain in the arse.


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PostPosted: Tue Jun 23, 2020 10:22 pm 
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Jay Cee Gee wrote:
So gyms are all open in NZ but at mine they're asking you to wipe down everything with sanitiser after you use it. Which sounds fine, but it turns out properly wiping down all the plates after you put them back on the rack is kind of a pain in the arse.


Yup and the bars rust out.


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PostPosted: Sun Jul 19, 2020 7:10 pm 
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This poor thread has died a death.

Ran 10km in 54 minutes this evening. Very happy with the that time, although I hit a slump in the middle where I got a bit bored and wasn't hugely motivated.

Went for a slow 5km yesterday to save myself for today. Some guy who was enjoying a spliff shouted to me as I passed asking how I got big traps. :smug:
TBF, I did a shoulder/back session before the run, so a had a decent pump going and probably have a shitty hunched running posture.


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PostPosted: Mon Jul 20, 2020 12:55 am 
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Speaking of wiping off equipment, I was on the treadmill the other day ( :blush: ), some girl was on one a couple down the line from me. She finished up, went to get the spray and paper towels, came back and carefully and considerately wiped down the wrong treadmill.


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PostPosted: Mon Jul 20, 2020 3:02 am 
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Stevus55 wrote:
Speaking of wiping off equipment, I was on the treadmill the other day ( :blush: ), some girl was on one a couple down the line from me. She finished up, went to get the spray and paper towels, came back and carefully and considerately wiped down the wrong treadmill.



I suspect I've done something similar. I tend to go at non busy times and after warming up on a bike/treadmill/x trainer I often return and am not 100% sure which of the 15 empty machines I was actually using.


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PostPosted: Mon Jul 20, 2020 11:32 am 
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How’s everyone who’s back at the gym getting on?

England people, are you going back this weekend?


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PostPosted: Mon Jul 20, 2020 11:34 am 
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Good god yes.


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PostPosted: Fri Jul 24, 2020 9:44 am 
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Reading on Instagram, gym in Birmingham which was planning on charging 450 quid for 12 weeks unlimited access to their gym :shock:

They got a roasting so they’ve changed their minds :lol:


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PostPosted: Fri Jul 24, 2020 10:18 am 
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newportblue wrote:
Reading on Instagram, gym in Birmingham which was planning on charging 450 quid for 12 weeks unlimited access to their gym :shock:

They got a roasting so they’ve changed their minds :lol:


:lol: :lol:

I pay £16.99 a month for 24-hour access at mine, fully kitted out with 8 power racks, free weights, machines, DBs etc. The lads running it would be well within their rights to charge £25 a month and I’d say not many would blink an eyelid at paying it. £150 a month however . .


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PostPosted: Sat Jul 25, 2020 11:17 am 
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Gyms opened today, so I was in at 8:30 with all the other saddo meatheads.

Did DLs, bench, back, curls.

DLs were :lol: :lol: :lol: :lol: :lol: :lol: :((
Grip has gone to shit. The weights I've been using at home over lockdown have a narrower bar diameter, so the slightly thicker Olympic BB felt enormous in my tiny T-rex hands.
Bench felt good. Been able to do decent pressing weight by filling my backpack with weights for pushups.


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PostPosted: Wed Jul 29, 2020 5:25 pm 
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Hello gents. Just popping in because I thought this thread might have people who've had something similar to this happen before.

About a week and a half ago the wife noticed I was limping a bit. Didn't cop it myself. Turns out I cant lift my left foot above the horizontal angle with my ankle. As in if you were standing up straight, two feet on the ground, and tried to lift your foot while keeping your heel on the ground, I can't move my left one up at all.

Anyway, I ignored this and just assumed it would go away by itself. Fast forward to Saturday, woke up with a fairly serious pain in my left lower back and hip. That got progressively worse until Monday when I could barely dress myself the pain was so bad.

I'm not sure if the two issues are related or not, but looking it up I'm wondering could this be a disc issue or sciatic nerve problems, something like that?

I rang the GP who prescribed me Tramadol which has made me sicker than a dog. He has also scheduled an MRI later this week to see what the craic is.

Never had a back or muscle injury before in my life so this is all unpleasantly new to me.


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PostPosted: Wed Jul 29, 2020 5:29 pm 
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Walking awkwardly on one side could definitely cause a flare-up in your lower back. Once that spasms or whatever, it can be extremely unpleasant.

Physio? Bit of hands-on from someone who knows their stuff would probably be very helpful.


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PostPosted: Wed Jul 29, 2020 5:38 pm 
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Nolanator wrote:
Walking awkwardly on one side could definitely cause a flare-up in your lower back. Once that spasms or whatever, it can be extremely unpleasant.

Physio? Bit of hands-on from someone who knows their stuff would probably be very helpful.


Probably a good idea, leg issue is still there so if that's causing the back problem then I'll have to get it looked at. Will see what the MRI shows up, hopefully nothing that's going to be too problematic.


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PostPosted: Wed Jul 29, 2020 5:43 pm 
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MRI might reveal if there are underlying issues, but lots of people have no back pain, but imaging shows supposed issues. Other people have significant pain, but nothing shows up as obviously wrong on scans.

A physio will move you around, assess your gait, stance etc, do some manipulation to ease the immediate symptoms of the back spasm. They'll give exercises and work up a long term plan to address anything they find*, but sometimes just treating the acute symptoms makes a huge difference.


*Almost certainly guaranteed to have weak glutes and abs, tight hamstrings/hips, poor neck posture etc. Endemic in Western lifestyles. Too much sitting.


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PostPosted: Mon Aug 03, 2020 8:58 am 
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Getting back into the groove of things. Squats are the exercise that still feel the most off. 5 sets of 130x3 this morning. Still getting technique comfortable again.

DL'ed 170x3 for a set last week. Felt heavy, bit it was clean. Pressing feels great, although I haven't gone properly heavy on bench yet. Not allowed to spot people because of distancing rules, so I'll have to trust Jesus when I get to a heavy day.


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PostPosted: Tue Aug 04, 2020 9:46 am 
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I've found my new favourite piece of gym equipment (besides BBs & rack, obvs). Diverging lat pulldown machine.
The fixed plane of movement and the diverging path of the handles gives a ridiculously clean contraction in the lats. It's probably a more bodybuilding exercise, given the specific muscle group isolation, but it really highlights differences in effort or when one side is slacking off on technique.
I like it as an assistance back movement to just get some reps in without it being too taxing. Still use pullups and BB rows and my compound back exercises.


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