Personal training / advice

Jun 3, 2013
2,655
2,781
I'm thinking summin like:

Day 1
Squats
RDLs
OHP
Clean and press

Day 2:
DLs
Pull ups
BORs
Flat bench
Angled bench


Fuck, that looks too hard on day 2. I'd just alternate them over 3 days.

Might need to Google summin better, ffs.
The one I posted a few pages back was given to me by jism. So it's pretty much certified I'd say. I have modified it a bit to make it more fun/to my liking. Only swapped out some accessories for others though, the core is still the same.

It is about 4 years old though and training research or whatever may have updated or moved on since then rendering it completely useless, but I doubt it.
 
May 16, 2013
20,522
8,685
Scotland
The one I posted a few pages back was given to me by jism. So it's pretty much certified I'd say. I have modified it a bit to make it more fun/to my liking. Only swapped out some accessories for others though, the core is still the same.

It is about 4 years old though and training research or whatever may have updated or moved on since then rendering it completely useless, but I doubt it.
Bump it please, mate. I looked for it but couldn't see it.
 
Jun 3, 2013
2,655
2,781
Bump it please, mate. I looked for it but couldn't see it.
I'll just write it again:

A: Squat 5x5 (ramp up in weight ex. 20, 30, 40, 50, 60)
Bench 5x5
Row 5x5
Skullcrushers 4x8-12
Incline curls 4x8-12

B: Deadlift 2x5
Squat 5x5 (straight ex 50, 50, 50, 50, 50)
OHP 5x5
Chin ups/pull downs 4x8-12
Close grip bench 4x8-12
Farmers walks 4x30 seconds

That's the original one from jism if I remember correctly.
 
Reactions: mandela
May 16, 2013
20,522
8,685
Scotland
I'll just write it again:

A: Squat 5x5 (ramp up in weight ex. 20, 30, 40, 50, 60)
Bench 5x5
Row 5x5
Skullcrushers 4x8-12
Incline curls 4x8-12

B: Deadlift 2x5
Squat 5x5 (straight ex 50, 50, 50, 50, 50)
OHP 5x5
Chin ups/pull downs 4x8-12
Close grip bench 4x8-12
Farmers walks 4x30 seconds

That's the original one from jism if I remember correctly.
Cheers, man. That looks decent, actually. Nice and simple.
 
Jun 3, 2013
2,655
2,781
Cheers, man. That looks decent, actually. Nice and simple.
It's also been set out perfectly so you're pretty fresh to do the big lifts even though you're hitting each body part 3x a week. It can be hard squatting 3x a week, but the ramp sessions coupled with the straight ones gives you the intensity break you need.

Smart cunt jism was.
 
Reactions: mandela
Jun 3, 2013
2,655
2,781
I've just bought one of those hormone test kits. I've long thought I have low testosterone. Well, not low as in out of the normal range. I suspect I'm in the lower normal range. I've gone for getting a whole hormone panel which will tell me other stuff other than just my test. Should be interesting.

I'm half hoping I have low t so I can just get put on trt tbh. Imagine that, free testosterone and regular health check ups as well. Even if it's just 200mg, I could buy my own between blood tests and run cycles whilst getting professional help along the way.
 
May 31, 2012
9,607
3,616
Remember when this thread was a font of knowledge? People like Craig, Jism, Dealt_With, and Smalls constantly giving technical tips and motivation?

Nowadays it’s the likes of me, Smudge and Mandy passing shite ideas and bad advice between us in a downward spiral of weightlifting devolution.

It’s like when Scar and his knobend hyenas took over the Pridelands.
 
Reactions: Smudger and mandela
May 16, 2013
20,522
8,685
Scotland
I've just bought one of those hormone test kits. I've long thought I have low testosterone. Well, not low as in out of the normal range. I suspect I'm in the lower normal range. I've gone for getting a whole hormone panel which will tell me other stuff other than just my test. Should be interesting.

I'm half hoping I have low t so I can just get put on trt tbh. Imagine that, free testosterone and regular health check ups as well. Even if it's just 200mg, I could buy my own between blood tests and run cycles whilst getting professional help along the way.
That's the fuckin dream right there, man.

Good luck with a low test count, mate.
 
Reactions: Smudger
May 16, 2013
20,522
8,685
Scotland
Remember when this thread was a font of knowledge? People like Craig, Jism, Dealt_With, and Smalls constantly giving technical tips and motivation?

Nowadays it’s the likes of me, Smudge and Mandy passing shite ideas and bad advice between us in a downward spiral of weightlifting devolution.

It’s like when Scar and his knobend hyenas took over the Pridelands.
:think

I want to resent this post but have no basis to do so.
 
Jun 3, 2013
2,655
2,781
Remember when this thread was a font of knowledge? People like Craig, Jism, Dealt_With, and Smalls constantly giving technical tips and motivation?

Nowadays it’s the likes of me, Smudge and Mandy passing shite ideas and bad advice between us in a downward spiral of weightlifting devolution.

It’s like when Scar and his knobend hyenas took over the Pridelands.
Well hang on. I have just reused jism's knowledge passed on to me from 4 years ago. It's not all shit ideas, it's also good ideas that are 4 years old and probably remembered incorrectly and therefore wrong.
 
May 31, 2012
9,607
3,616
Well hang on. I have just reused jism's knowledge passed on to me from 4 years ago. It's not all shit ideas, it's also good ideas that are 4 years old and probably remembered incorrectly and therefore wrong.

Yeah, at least we know enough to know that we know fuck all. Probably.
 
May 16, 2013
20,522
8,685
Scotland
I'm in fuckin agony after yesterday's baby weight session, ffs.

Had loads of energy though so after trimming my hedges and some other shit I had to do I went a 5k. Was pretty horrific, in all honesty. I felt every step and it too me 27 minutes.

At least I've been active this weekend for the first time since before Christmas.
 

Presuming Ed

Cobra Kai
Oct 17, 2017
1,007
1,143
what the hell was that? just do some kettlebell swings with a 24kg bell and promise never to do that urinating dog thing again.
I see people do that pissing dog thing in the gym, what the fuck that's going to achieve lord only knows. Especially in some ghey group class with some nagbag shouting in the background like that.
 
Reactions: Clarence Worley
May 16, 2013
20,522
8,685
Scotland
Fuuuuuuuuuuuuuuck.


The DOMS are real, man. Real real. Getting out of my car this morning after driving to work...of anyone was watching me...

Definitely need to get some consistency asap so I don't get this as bad. First weight session since before Xmas, first leg session in months and first squat/Dl session in years so hardly surprising.
 
May 26, 2013
2,508
2,423
Try working out 2 days in a row but do a upper body/lower body split. So for eg do your A and B workout Mon and Wed, upper body Fri and then Sat have a session focused solely on working those legs. That way can get 4 workouts in a week as well as more volume for your legs.
I came out of rugby retirement this season to play for my local club so ended up lifting 4 times a week over the summer to get back up in strength and a bit of weight and that's what I did. Mon and Wed full body then upper body Fri and legs Sat. I started off doing 3 full body a week but while I've always been a strong squatter, that was the area that had actually dropped off the most after not seriously lifting heavy for a while. So I mostly did the split to have an entire session dedicated to working on that. It worked really well for me and I exceeded all my targets.