The Training Thread - all aspects of fitness and health

newportblue · Post by **newportblue** » Fri May 10, 2019 11:53 am

Nolanator wrote:Did you die, FW?

Worked up to three singles at 100 on the bench this morning. Technique was really good, coming along well. Happy with that.
Next mini goal is to be able to to do more than 1 rep at 100. I feel that if I can build up my volume close to my max, I'll be able to maintain my form better under heavier loads. Currently, my point of failure comes about because I can't maintain my back squeeze and I lose my shoulder posture once the struggle happens. Keep that tight and the weight flies up.

Doing a fair bit of assistance bench variations to maintain that form. Incline, narrow, paused variations of everything. All with BBs as I can brace myself off the bar. Think it's helping.

Are you doing longer pauses or tempo? Like 2 count pause bench, just thinking the longer you spend in that position the better.

My mine goal for this year is on bench.

I’m pressing 3 times a week at the moment. Recently introduced some DB bench, which I haven’t done consistently in years. Hoping it will help grow my tiddies, to help me add weight.

Nolanator · Post by **Nolanator** » Fri May 10, 2019 12:02 pm

Not doing any tempo reps, but doing paused reps for a 2-3 count as significantly lower weight (not resting the bar on my chest, keeping the tension in the muscles). Usually like 75-80 for sets of 6-8. As I'm ramping up to 95-100 I'll do a couple of paused reps around 80-90 just to wake everything up and get my back squeezed tight, shoulders stretched out etc.
I also do some paused incline at 60-65 for sets of 8 with at least a three second pause.

Two bench focused sessions a week. One is 5x5 at a high weight (most recently pushing 90), the other is working up to singles/triples for like 6 or more working sets. A selection of all the above variations as back-off afterwards.

Might look at tempo reps, teach me to maintain technique through the movement.

I'm pressing 3 times a week, in total. Basically a 5x5 bench, a "heavy" bench, and a "heavy" OHP day. The last day is more shoulder and arm vanity than, though. It's also a weekend session, so I don't mind missing it if I'm away etc.

Nolanator · Post by **Nolanator** » Tue May 14, 2019 9:58 am

Managed my heavy squat session last night despite still being sub par from a piss-up weekend. Caffeine helped.
Squat: 135x1, 140x1,1,1, 130x3,3 120x3
Front squat: 80x6 / Back extension: +10 x10, 3 sets
Sumo DL: 110 x8, 3 sets
SL extensions

Was well fired up for this morning's session. Really happy with the benching. Form was tight and strength was good. Technique is really coming on.
Bench: 90 x5,5,5,5, 4+2*
Tempo paused incline: 60x8, 3 sets
OHP: 50x8, 3 sets
Narrow LPD: 60 x12,12,12, 40x15

* Failed on the final rep, really should have had it.

mr flaps · Post by **mr flaps** » Tue May 14, 2019 3:04 pm

Ended up coming second in Connecticut’s strongest man masters division, not bad for my first competition.

Circus Dumbbell 2nd everyone crapped out on the 140lber and the guy that won the overall beat me by 2 seconds on the first Dumbbell (120).

Wagon wheel axle bar deadlift 1st 515lbs/235kg for 8 reps

Frame carry 3rd 500lb/227kg for 50’ in 13 seconds

Log press 1st 200lb/91kg 10 reps

Atlas stones 3rd 190-210-220-240-270 in 29 seconds.

Dominated the static strength events, I just need a bit more time on the technical stuff. Awesome experience.

newportblue · Post by **newportblue** » Tue May 14, 2019 3:52 pm

Awesome flaps. Well done.

Those events mean nothing to me really but the reps you did at those weights look mental.

feckwanker · Post by **feckwanker** » Tue May 14, 2019 4:37 pm

Nolanator wrote:Did you die, FW?

Worked up to three singles at 100 on the bench this morning. Technique was really good, coming along well. Happy with that.
Next mini goal is to be able to to do more than 1 rep at 100. I feel that if I can build up my volume close to my max, I'll be able to maintain my form better under heavier loads. Currently, my point of failure comes about because I can't maintain my back squeeze and I lose my shoulder posture once the struggle happens. Keep that tight and the weight flies up.

Doing a fair bit of assistance bench variations to maintain that form. Incline, narrow, paused variations of everything. All with BBs as I can brace myself off the bar. Think it's helping.

Only managed a triple at 210, three doubles at 210 and then a single. My hammy's were screaming!

danny_fitz · Post by **danny_fitz** » Tue May 14, 2019 4:52 pm

I love the fact we have people here messing about with atlas stones!

mr flaps · Post by **mr flaps** » Tue May 14, 2019 4:55 pm

newportblue wrote:Awesome flaps. Well done.

Those events mean nothing to me really but the reps you did at those weights look mental.

I’ll post some videos soon.

Nolanator · Post by **Nolanator** » Thu May 16, 2019 11:28 am

Nice work, Flaps. Strongman challenges sound like a lot of fun. Much more multi-directional movement and forces than the really linear controlled movements in normal BB lifting.

Nolanator · Post by **Nolanator** » Thu May 16, 2019 11:37 am

Did 4 days on the trot this week as I'll be out of town this weekend and it was simpler to cram than plan where to go to get my sessions in.
Was very tough going this morning. Started the week not fresh as a daisy from going to the Heineken Cup final last weekend, and didn't get a 10 hour sleep in anywhere, which I probably needed. Really highlighted how much I need my day off on Wednesday. I get up later and just let my body recover. Weekend of being fed at home now, though, so I can flake out.

Wednesday:
DL 180x1,1,1, 160x3,3
Hip thrusts: 160x10, 3 sets
Pull ups: 10x5, 15x4,4, 10x5
Seal row: 70x6, 4 sets

Thursday:
Low bar squat: 110x6, 4 sets*
Bench: 95x2, 5 sets
Tempo paused bench: 75x6, 3 sets
DB incline: 27.5x10 / SA DB row: 27.5x10 each, 3 sets
SA DB OHP: 15x8 each, 2 sets

*Decided to give low bar squats a go for variety. Was only doing medium weight to just get reps in, so wasn't fussed about figuring out the technique as I went. I don't have quite enough flexibilty in my bad shoulder to properly open up my arms and hold it under a heavy weight.
Felt quite nice actually, will use it on volume days to keep things fresh.

Nolanator · Post by **Nolanator** » Thu May 16, 2019 11:39 am

Just realised that my legs will be a bit ouchie tomorrow. The lack of a day off has meant some leg movement for four days straight.

Monday: Squats, heavy singles and volume front squats.
Tuesday: RDLs, volume
Wednesday: DLs, heavy singles and volume hip thrusts
Thursday: Squat, low bar for volume

mr flaps · Post by **mr flaps** » Thu May 16, 2019 1:49 pm

Nolanator wrote:Nice work, Flaps. Strongman challenges sound like a lot of fun. Much more multi-directional movement and forces than the really linear controlled movements in normal BB lifting.

One of those multi directional forces almost ended up in my pants on the deadlift.

Nolanator · Post by **Nolanator** » Thu May 16, 2019 2:32 pm

danny_fitz · Post by **danny_fitz** » Thu May 16, 2019 2:45 pm

Got my first regatta of the season this Saturday, 1200m course along Putney Embankment

Nolanator · Post by **Nolanator** » Thu May 16, 2019 4:22 pm

How long should that take at competition pace?

Stevus55 · Post by **Stevus55** » Thu May 16, 2019 5:19 pm

My modest gym progress is continuing, managed a squat 5x5 at 125kg which is a set/rep pr i think

mr flaps · Post by **mr flaps** » Thu May 16, 2019 8:48 pm

Stevus55 wrote:My modest gym progress is continuing, managed a squat 5x5 at 125kg which is a set/rep pr i think

Nice.

newportblue · Post by **newportblue** » Sun May 19, 2019 12:35 pm

Good Sunday pump/ accessory session

Overhead press
5x5 70
Supersetted with band face pulls x20

Dumbbell press
4x12 30
Supersetted with rear delt fly x15

Close grip bench
4x8 90

kiwinoz · Post by **kiwinoz** » Sun May 19, 2019 1:47 pm

First session in a while due to compressed nerve which has stuffed my right arm.

Hex DL 5 x 10 @ 110kg - RH grip is an issue
High pulls 40kg 5 x 10
Paused incline dumbells 5 x 10
Sled pulls +40kg x 6
Reformer ladder (10 min)

danny_fitz · Post by **danny_fitz** » Sun May 19, 2019 2:06 pm

Won Putney Town Regatta yesterday in coxed 4

kiwinoz · Post by **kiwinoz** » Sun May 19, 2019 2:21 pm

danny_fitz wrote:Won Putney Town Regatta yesterday in coxed 4

Well done

You must be stoked.

danny_fitz · Post by **danny_fitz** » Sun May 19, 2019 2:33 pm

kiwinoz wrote:
danny_fitz wrote:Won Putney Town Regatta yesterday in coxed 4

Well done You must be stoked.

Pretty happy, we have put in a big shift in terms of winter training so it was nice to win the first regatta of the season. Absolutely knackered though as two races were decided by less then half a length. Got pissed in Vesta clubhouse afterwards and was feeling fairly average this morning so was not happy when I had to go out in a single and do 4 x 2000m sprint pieces

Nolanator · Post by **Nolanator** » Sun May 19, 2019 8:51 pm

newportblue wrote:Good Sunday pump/ accessory session

Overhead press
5x5 70
Supersetted with band face pulls x20

Dumbbell press
4x12 30
Supersetted with rear delt fly x15

Close grip bench
4x8 90

Solid Sunday session. Mine was similar.
OHP
Shrugs/lat raises
Narrow bench
TPD
Cable lat raises

Nolanator · Post by **Nolanator** » Sun May 19, 2019 8:51 pm

danny_fitz wrote:Won Putney Town Regatta yesterday in coxed 4

Noice

Armchair_Superstar · Post by **Armchair_Superstar** » Sun May 19, 2019 8:52 pm

Well done Danny

Nolanator · Post by **Nolanator** » Mon May 20, 2019 2:20 pm

Managed no not miss a session with a long weekend back home. Experimenting with the local council run pay as you go gyms near my folks. Basics generally covered, but a serious lack of squat racks. I feel guilty monopolising the only one for ages.

Decent squat session this morning.
Squat; 130x2, 140, 145, fail 145 (all X1), 140x1,1,1, 130x3,3
Front squat: 80x6,6,6

Would have done more assistance afterwards, but everything was taken so I just left. Got the essentials done well.

Got a few queries if I was ok after dumping the 145 off my back and on to the pins with a loud crash.

Think the gym is generally more tattoos and bench/curls than it is power lifting.

ManInTheBar · Post by **ManInTheBar** » Sun May 26, 2019 12:05 pm

danny_fitz wrote:
kiwinoz wrote:
danny_fitz wrote:Won Putney Town Regatta yesterday in coxed 4

Well done You must be stoked.
Pretty happy, we have put in a big shift in terms of winter training so it was nice to win the first regatta of the season. Absolutely knackered though as two races were decided by less then half a length. Got pissed in Vesta clubhouse afterwards and was feeling fairly average this morning so was not happy when I had to go out in a single and do 4 x 2000m sprint pieces

Congratters!

Was at your home regatta yesterday - BEAUTIFUL day for it.

danny_fitz · Post by **danny_fitz** » Sun May 26, 2019 12:22 pm

ManInTheBar wrote:
danny_fitz wrote:
kiwinoz wrote:
danny_fitz wrote:Won Putney Town Regatta yesterday in coxed 4

Well done You must be stoked.
Pretty happy, we have put in a big shift in terms of winter training so it was nice to win the first regatta of the season. Absolutely knackered though as two races were decided by less then half a length. Got pissed in Vesta clubhouse afterwards and was feeling fairly average this morning so was not happy when I had to go out in a single and do 4 x 2000m sprint pieces
Congratters!

Was at your home regatta yesterday - BEAUTIFUL day for it.

Half the club are sunburnt. You might have got to see me lose my first ever singles race.

We are probably changing the course next year to take the bend out of it. Have the start at glovers Island and finish by eel pie.

Should have popped over for a beer by the band

ManInTheBar · Post by **ManInTheBar** » Sun May 26, 2019 1:52 pm

danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:
kiwinoz wrote:
danny_fitz wrote:Won Putney Town Regatta yesterday in coxed 4

Well done You must be stoked.
Pretty happy, we have put in a big shift in terms of winter training so it was nice to win the first regatta of the season. Absolutely knackered though as two races were decided by less then half a length. Got pissed in Vesta clubhouse afterwards and was feeling fairly average this morning so was not happy when I had to go out in a single and do 4 x 2000m sprint pieces
Congratters!

Was at your home regatta yesterday - BEAUTIFUL day for it.
Half the club are sunburnt. You might have got to see me lose my first ever singles race.

We are probably changing the course next year to take the bend out of it. Have the start at glovers Island and finish by eel pie.

Should have popped over for a beer by the band

I was definitely tempted by the beer but had a 2 hour drive home so not the BEST idea.

I'm sure I saw you race, afternoon was it? I was in launches all pm, Umpiring and then mentoring a trainee.

Hm, moving the course up will mean reintroducing conflict with the ferry.... Mind if the Finish was sufficiently far upriver boating and deboating would be far easier.

Nolanator · Post by **Nolanator** » Sun May 26, 2019 4:22 pm

Wore a sleeveless for parkrun yesterday morning. Now I'm sunburnt and look like I'm wearing a white vest.

danny_fitz · Post by **danny_fitz** » Sun May 26, 2019 4:45 pm

ManInTheBar wrote:
danny_fitz wrote:
ManInTheBar wrote: I was definitely tempted by the beer but had a 2 hour drive home so not the BEST idea.

I'm sure I saw you race, afternoon was it? I was in launches all pm, Umpiring and then mentoring a trainee.

Hm, moving the course up will mean reintroducing conflict with the ferry.... Mind if the Finish was sufficiently far upriver boating and deboating would be far easier.

My singles race was at 13:46, got well beaten by some Quintin chap. Bit annoying really as I am Masters C but due to no other competition in that category I got dumped in the Open band. If in the unlikely event I got past Quintin and Reading I would have one of our GB Start kids in the final.

All said a good turn out with quite a few crews travelling from further afield then normal.

As for the course we just think the bend round glovers is shit and the race enclosure is not ideally located.

ManInTheBar · Post by **ManInTheBar** » Sun May 26, 2019 4:57 pm

Racing young people is a mug's game I agree. Mind you the guy rowing 6 in the Broxbourne F 8 once won Novice 1x (4 rounds) and Masters C 1x on the same day at my regatta. But he's a big lump and rowed in the Boat Race back in the day.

The winner of Op 1x was as quick as the W8!

The bend ain't fair BUT it does make the event even more the traditional regatta.

danny_fitz · Post by **danny_fitz** » Sun May 26, 2019 5:39 pm

ManInTheBar wrote:Racing young people is a mug's game I agree. Mind you the guy rowing 6 in the Broxbourne F 8 once won Novice 1x (4 rounds) and Masters C 1x on the same day at my regatta. But he's a big lump and rowed in the Boat Race back in the day.

The winner of Op 1x was as quick as the W8!

The bend ain't fair BUT it does make the event even more the traditional regatta.

The winner of the Op 1x is Ollie, one of our Start lads. Sitting next to him on the erg is intimidating.

ManInTheBar · Post by **ManInTheBar** » Sun May 26, 2019 5:49 pm

danny_fitz wrote:
ManInTheBar wrote:Racing young people is a mug's game I agree. Mind you the guy rowing 6 in the Broxbourne F 8 once won Novice 1x (4 rounds) and Masters C 1x on the same day at my regatta. But he's a big lump and rowed in the Boat Race back in the day.

The winner of Op 1x was as quick as the W8!

The bend ain't fair BUT it does make the event even more the traditional regatta.
The winner of the Op 1x is Ollie, one of our Start lads. Sitting next to him on the erg is intimidating.

We have a girl on the Start programme. 15 and she is taller than me and quicker on an erg. Not SURE she has killer instinct in a single but put her in the right crew......

What's your next gig?

danny_fitz · Post by **danny_fitz** » Sun May 26, 2019 5:58 pm

ManInTheBar wrote:
danny_fitz wrote:
ManInTheBar wrote:Racing young people is a mug's game I agree. Mind you the guy rowing 6 in the Broxbourne F 8 once won Novice 1x (4 rounds) and Masters C 1x on the same day at my regatta. But he's a big lump and rowed in the Boat Race back in the day.

The winner of Op 1x was as quick as the W8!

The bend ain't fair BUT it does make the event even more the traditional regatta.
The winner of the Op 1x is Ollie, one of our Start lads. Sitting next to him on the erg is intimidating.
We have a girl on the Start programme. 15 and she is taller than me and quicker on an erg. Not SURE she has killer instinct in a single but put her in the right crew......

What's your next gig?

Reading in a couple of weeks. Racing in a 4+ and an 8

ManInTheBar · Post by **ManInTheBar** » Sun May 26, 2019 6:33 pm

Kewl

Good luck, we have a D 4+ there (Not me). They would be good opposition for you.

For me Peterborough next week and Durham the week after

Jim Lahey · Post by **Jim Lahey** » Mon May 27, 2019 6:08 am

Lads, anyone done the Snowdonia triathlon before?
It’ll be my first tri and one of the lads I’m doing it with reckons the run is 5km uphill with about 600m worth of climbing, then straight back down.
For the sake of my knees someone please tell me he’s talking bollocks!?

Nolanator · Post by **Nolanator** » Tue May 28, 2019 12:05 pm

That question is probably one for Blindsider, Jim. The rest of us seem to be meatheads or rowers.

92x5x5 on bench this morning. 'Tis coming along nicely.

feckwanker · Post by **feckwanker** » Tue May 28, 2019 12:14 pm

God I miss high bar squatting. Low bar is fine but the quads require so much more extra accessory work. It also really doesn't help that it have a massive imbalance between musculature on my legs with my left leg being much bigger than my right (injured my kneecap about 2 years ago on my right leg so spent a considerable amount of time using the left to compensate).

Current max lifts at 90kg bodyweight are:

Bench (paused) 1x1 @ 115kg
Squat 1x1 @ 165kg
Deadlift 1x1 @ 230kg

Nolanator · Post by **Nolanator** » Tue May 28, 2019 12:24 pm

Strong.

Had weird issues squatting yesterday. Even doing warmups at 60kg when I got to the bottom of the hole I'd kick my hips to the right and put most of my weight through my right leg on the concentric phase.
Spent ages trying to wake up my left glute which helped in the end. Think my left hip and left ankle were generally a bit tight which was stopping my from comfortably keeping my technique tight.
My lower back was a bit tender on Saturday on one side, might have had an influence with how freely everything was moving, too.

Managed to sort it and got three singles at 140 before a few back off sets.

Also realised that I've been racking my front squats with my hands too close together. I re-positioned them yesterday and found it much more comfortable. The bar was resting on my upper pecks, rather than clavicle.