Personal training / advice

Jan 31, 2017
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Just done my second full body workout. Best thing working out at home is there's no ego. Obviously that's countered by the constant reminder to have to push yourself but it's worth the trade off imo.

With the whole new year new me I decided I needed my training to be consistent and effective more so than last year, don't get me wrong last year I had great results over 12 months but we should always strive to improve right.

So I slightly dropped all my lifts with the focus being on full strict form and range of motion for every exercise, might be a no brainer to some but last year I did a lot of hiit and circuit training so my form suffered a lot and it makes sense to me to get that mastered before upping any weights.

So every lift now is fully strict, if I can do 3 full sets of 12 I up by 5kg if it's using a bar or 2.5kg if it's using dumbells. Might take me longer to hit the bigger numbers but I'm happy with this rate and more importantly I feel safe and secure doing it.

JW has released his graduate plan and I must admit it tempted me, but it's the easy way out, just relying on buying these fat loss plans and following them, I need to be able to do this myself properly so I'm sticking with counting calories and doing strength training (3*12) taking weekly measurements to track progress.

So basically I'll be doing what I did from about October last year, but more structured.

Slow and steady wins the race right and plus upping 5k a week won't set me back that far in the long run, even if I'm 40kg lower than I should be on a lift, that's only 8 weeks and that's a good trade off for ensuring my form is bang on imo.
 
Reactions: mandela
Jan 31, 2017
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On another note, I managed 2 sets of 6 full hang pull ups, which I'm buzzing considering it doesn't seem that long I was only doing sets of 2 haha.
 
May 25, 2013
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Been intensely lazy the past week or so. Been on holiday and just can not be arsed to lift a finger. Barely taking care of my own kids. Sitting on the couch drinking whiskey right now.
 
May 25, 2013
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On another note, I managed 2 sets of 6 full hang pull ups, which I'm buzzing considering it doesn't seem that long I was only doing sets of 2 haha.
I love pull ups the idea of being able to pull your whole body weight just seems badass to me. Also nothing gives me a better pump than pull ups, I always look my best after weighted pull ups, my whole upper body just looks swole after a set, if only I looked like that all the time.

Deadlifts yesterday, did singles with 86kg which is the heaviest I've deadlifted in over 2 years, though far below my PB, though I never intend to deadlift big weights again, will be happy to be able to rep 100kg and then I'll just maintain at that level. The weight went up easily, felt like I could lift a lot more, though was getting a bit light headed after each set, that might just be a result of doing the Valsalva maneuver. Next week I will retest my maxes think I can go a lot higher but won't rush it, don't want an injury.
 
Jun 3, 2013
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Fucking hell.

In a sickening twist of fate, it could be possible I'm currently lifting the heaviest weight out of all the regulars left in this thread.

Hahahaha @mandela how do you feel? The beta faggot takes over.

I'm like the new Craig.
 
Reactions: AndrewFFC
May 16, 2013
20,522
8,685
Scotland
Fucking hell.

In a sickening twist of fate, it could be possible I'm currently lifting the heaviest weight out of all the regulars left in this thread.

Hahahaha @mandela how do you feel? The beta faggot takes over.

I'm like the new Craig.
It's an interesting development, tbf :think1

It will be short lived though. Gym floor arrives tomorrow. Installed at the weekend. Lifting for 2 weeks to over take you again. Die from poor form.

Solid plan, imho.
 
Jun 3, 2013
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It's an interesting development, tbf :think1

It will be short lived though. Gym floor arrives tomorrow. Installed at the weekend. Lifting for 2 weeks to over take you again. Die from poor form.

Solid plan, imho.
Again?

I'll be glad when I get overtaken though. It really is a sorry state of affairs if I'm the strongest amongst a group of men.
 
Jan 31, 2017
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I love pull ups the idea of being able to pull your whole body weight just seems badass to me. Also nothing gives me a better pump than pull ups, I always look my best after weighted pull ups, my whole upper body just looks swole after a set, if only I looked like that all the time.

Deadlifts yesterday, did singles with 86kg which is the heaviest I've deadlifted in over 2 years, though far below my PB, though I never intend to deadlift big weights again, will be happy to be able to rep 100kg and then I'll just maintain at that level. The weight went up easily, felt like I could lift a lot more, though was getting a bit light headed after each set, that might just be a result of doing the Valsalva maneuver. Next week I will retest my maxes think I can go a lot higher but won't rush it, don't want an injury.
Yeah pull-ups are quite a functional exercise as well, like climbing into my loft with no ladders haha

How many reps for?

I find even with lighter weights, doing 3*12 RDL leaves me with hanging doms.
 
May 16, 2013
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Scotland
Yeah pull-ups are quite a functional exercise as well, like climbing into my loft with no ladders haha

How many reps for?

I find even with lighter weights, doing 3*12 RDL leaves me with hanging doms.
Hamstring DOMS are by far the worst DOMS for me. Instense as fuck and last for days.
 
Jan 31, 2017
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Hamstring DOMS are by far the worst DOMS for me. Instense as fuck and last for days.
Yeah there's just no stopping them. Like a constant need to knead them into oblivion.

More than that it's the sense of limited mobility. Walking like you've had a workout with purple aki.
 
May 25, 2013
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Yeah pull-ups are quite a functional exercise as well, like climbing into my loft with no ladders haha

How many reps for?

I find even with lighter weights, doing 3*12 RDL leaves me with hanging doms.
I'd be happy to rep 100kg for 5 reps of 3 sets. I think that's a decent enough weight for a small guy like me, the temptation will be to go higher though, I got so close to repping 3 times bodyweight a little voice in my head will probably urge me on to try it again. Just like this year I tried training up for a marathon again but once again my knees gave out, knew it would happen but still tried it anyway, I'm stubborn like that.
 
Jan 31, 2017
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Right so my squat rack isn't the sturdiest of things, it's one of those portable ones that's in two parts. With that in mind I don't feel comfortable loading it too much at squat height.

My solution is when front squatting I power clean into the front squat. But not for every rep. So I power clean, front squat 12 times and then reverse clean (is that the right term?) To lower the bar.

I'm not paying any more money to my PT so was hoping one of you guys would be able to answer me a couple of things.

1) has anyone do this combo before?

2) should I have a full grip drng the front d
I'd be happy to rep 100kg for 5 reps of 3 sets. I think that's a decent enough weight for a small guy like me, the temptation will be to go higher though, I got so close to repping 3 times bodyweight a little voice in my head will probably urge me on to try it again. Just like this year I tried training up for a marathon again but once again my knees gave out, knew it would happen but still tried it anyway, I'm stubborn like that.
My aim is RDL 3*12 at 71kg. I'm not an athlete I don't really need to be strong, it's just good having something to aim for.

What are your thoughts on power clean, mainly power clean to front squat.

My initial plan involves power clean, 12 front squats and then lower onto squat rack to finish the lift.
 
May 16, 2013
20,522
8,685
Scotland
Right so my squat rack isn't the sturdiest of things, it's one of those portable ones that's in two parts. With that in mind I don't feel comfortable loading it too much at squat height.

My solution is when front squatting I power clean into the front squat. But not for every rep. So I power clean, front squat 12 times and then reverse clean (is that the right term?) To lower the bar.

I'm not paying any more money to my PT so was hoping one of you guys would be able to answer me a couple of things.

1) has anyone do this combo before?

2) should I have a full grip drng the front d
I've never been able to comfortably support the bar at front squat.

I don't think you should be able to clean the weight you should be squatting either. It might be possible but the set up of any squat is pretty important. You need to get under, get the right balance, position, support before you even assume the weight. I reckon it's pretty dangerous to do what your doing unless the weight is fairly minimal.

Surely you can rig the squat rack up properly, that's what it is designed for, or get a wee lassie to spot you, like a normal person.
 
May 25, 2013
5,056
1,831
Right so my squat rack isn't the sturdiest of things, it's one of those portable ones that's in two parts. With that in mind I don't feel comfortable loading it too much at squat height.

My solution is when front squatting I power clean into the front squat. But not for every rep. So I power clean, front squat 12 times and then reverse clean (is that the right term?) To lower the bar.

I'm not paying any more money to my PT so was hoping one of you guys would be able to answer me a couple of things.

1) has anyone do this combo before?

2) should I have a full grip drng the front d


My aim is RDL 3*12 at 71kg. I'm not an athlete I don't really need to be strong, it's just good having something to aim for.

What are your thoughts on power clean, mainly power clean to front squat.

My initial plan involves power clean, 12 front squats and then lower onto squat rack to finish the lift.
Don't see anything wrong with power cleaning the weight up. As your doing so many reps the weight isn't very great and should be easily manageable to power clean into position safely.

As for the grip some will say two fingers under the bar is fine because it's easier to front squat this way and not everyone has the mobility to do it comfortably with a closed hand grip. But a closed grip is superior because with just a 2 finger grip there's a greater chance of your upper back rounding which of course can lead to loss of form and injury.

So I'd do a closed grip if you have the mobility to do it. But you don't have to grip the bar with a vice like grip, just hold it loosely, even just the thumb and 3 fingers is sufficient to prevent rounding as it will force you to raise your chest and keep it there.
 
May 25, 2013
5,056
1,831
Bench day today, went well, retesting my maxes this week. I managed to bench 88.5KG with a spotter, so close to my 90KG personal best, which felt good. Hopefully in 4 weeks time I can match my PB or better it.
 
Reactions: mandela
Jan 31, 2017
741
161
I've never been able to comfortably support the bar at front squat.

I don't think you should be able to clean the weight you should be squatting either. It might be possible but the set up of any squat is pretty important. You need to get under, get the right balance, position, support before you even assume the weight. I reckon it's pretty dangerous to do what your doing unless the weight is fairly minimal.

Surely you can rig the squat rack up properly, that's what it is designed for, or get a wee lassie to spot you, like a normal person.
The weight isn't a concern for me that much because you should be able to clean 70% of a front squat, and since I'm going reps of 12, that should be 70% of what I can front squat anyway. So it balances out if that makes sense?

My rack is one of those that comes in two parts that are set a certain distance apart. I mainly use it for benching tbh because at filled extension it always seems a bit precarious to me, plus it's on carpet and I think that affects it a bit. My biggest issue though is my gym is upstairs and I'm shit scared that if I load it fully and one day it falls, it will go right through my floor.

Mobility wise I prefer front squats to back squats to be honest. I always feel more in control, something to do with longer legs from what I've read.
 
Jan 31, 2017
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Don't see anything wrong with power cleaning the weight up. As your doing so many reps the weight isn't very great and should be easily manageable to power clean into position safely.

As for the grip some will say two fingers under the bar is fine because it's easier to front squat this way and not everyone has the mobility to do it comfortably with a closed hand grip. But a closed grip is superior because with just a 2 finger grip there's a greater chance of your upper back rounding which of course can lead to loss of form and injury.

So I'd do a closed grip if you have the mobility to do it. But you don't have to grip the bar with a vice like grip, just hold it loosely, even just the thumb and 3 fingers is sufficient to prevent rounding as it will force you to raise your chest and keep it there.
So if I can close grip the bar without feeling like my forearm is gonna snap like that scene from the fly, it's better for injury prevention.

Also I'm ATG squatting which has the weight down a bit also, but I can't imagine ever being able to front squat a weight high enough over 12 reps that I can't power clean it for 1 rep.

No idea why my post went full retard though, I think it deleted half of a sentence or something, but you got the gist for it's all good haha.
 
Jan 31, 2017
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Started my handstand training today btw.

Started with a high plank, then a high plank with my hips raised, then a very low wall walk.

The hardest bit was mentally trusting my arms to hold myself during the wall walk.

But by the end of my 15 minutes I could walk part way up my wall without thinking I was going to die.

I'm not even sure if 15 minutes a week every week will be enough for me to achieve it this year. I'm hoping it will be because I don't wanna eat too much into my workout time.

I could stretch it to 30 minutes a week though if needed.

If I can handstand I'll be buzzing. If I can handstand push-up I'll probably jizz every time I do it.

Also @Mandy (I know that won't actually tag you but it just seems right) I know that after some point when I get to 100% strength it might well be the case where I can't progress my front squat further due to having to power clean first, if it gets to that point I'll either buy a new squat rack or do 6 full power clean to front squats. But I imagine that's months in the future because I'm only progressing 5kg a week max because I want to be fully confident in my form for every lift. Either way I'll find a way of progressing.
 
Reactions: mandela
Jan 31, 2017
741
161
Bench day today, went well, retesting my maxes this week. I managed to bench 88.5KG with a spotter, so close to my 90KG personal best, which felt good. Hopefully in 4 weeks time I can match my PB or better it.
Good work mate. I did the same a couple of week back but managed 85k. My pb is 105 though so it's quite a drop.