Personal training / advice

Jun 3, 2013
2,641
Woke up this morning and my lower right back sore as fuck, man. No idea what I've done. No chance I can work out today which is a pure cunt as I've been genuinely motivated and constant for the past two weeks.
I assume you must have only managed about 12 pushups due to the deafening silence after you posted you would do them later.
 
Reactions: Clarence Worley
May 25, 2013
4,957
OHP max testing session today. Was really tough, left shoulder didn't feel right, felt like something was clicking inside it when lifting overhead, my body is screaming for a deload, my right elbow, left shoulder, right hip, left calf and right tricep all have niggling little pains. Next week will be a much needed deload hopefully after that my body will not feel so beat up.

Failed first rep of my OHP max, bar moved 2 inches and then just wouldn't budge. Rested and tried again and managed to squeeze out 1 rep with 59kg, was not a pretty lift had to grind all the way. Was just glad I was able to do it. Just 1kg shy of my PB, going to only go up 1kg for my next max target don't think I have much more left and anymore than that I think is overreaching based on how hard 59kg was.

OHP 3x1 @53kg / 2x2 @56kg / AMRAP @59kg - managed 1 rep only
Incline Bench 5x4 @66kg
Pull Ups 5x5 @30kg
Arnold Press 12x3 @12.5kg superset with EZ Bar Curl 12x3 @25kg
Lateral Raises 12x3 @10.5kg superset with Band Pull Aparts 12x3
 
May 25, 2013
12,950
I feel fucking awful today. Drank waayy too much last night. Might take a bit of time off the drink, I've been hitting it too hard for a little while now.

Starting early workouts next week, whether it be running or a 50/20 with the barbell or sandbag, maybe a few kettlebell swings. My back is mostly better, my knee is feeling great. Maybe time to put a gi on the wife so I can start drilling again.
 
Jun 3, 2013
2,641
Got loads of little niggles that are annoying the fuck out of me.

Some sort of shoulder injury and my back is in a permanent uncomfortable state. Getting old is shite.
 
May 25, 2013
4,957
Got loads of little niggles that are annoying the fuck out of me.

Some sort of shoulder injury and my back is in a permanent uncomfortable state. Getting old is shite.
Yep getting old is shite. I have to deload far more often than I'd like compared to when I was younger, I just can't recover the same way like I used too. I have to listen to how my body is feeling and be more cautious in regards to pushing myself and I have to spend more time on mobility drills, foam rolling and use longer and more extensive warm ups and cool downs than I needed before.
 
Reactions: Smudger
May 25, 2013
4,957
5 mile run today in 43:03, pace was fine apart from 1 sub 8 min mile I weirdly threw in on my mile 4. Right foot and left calf were niggling me during most of it, was planning a 7 mile run but think I need to reduce mileage for a week to aid recovery. So next week I'm going to deload on weights and then just do 3 shorter runs to let my body recover a bit. Hopefully I'll feel less beat up after a less intense week.
 
May 19, 2013
5,035
Any of you guys do drop sets?

I've been watching some videos and apparently on isolation exercises, studies prove that you get more hypertrophy.

So things like Bicep Curls, Tricep Extensions, I might do drop sets instead of doing my usual 3*12.

Anyone else do anything similar?
Got a beautiful replacement for 3*12 bicep curls for you.....


Barbell, not too heavy. 10 reps wide grip, 10 reps narrow grip, 10 reps standard grip. Absolute killer. Hits every part of the bicep, few sets of it and your biceps will be the size of your thighs.
 
Reactions: Wallet and mandela
May 16, 2013
20,190
Scotland
Got a beautiful replacement for 3*12 bicep curls for you.....


Barbell, not too heavy. 10 reps wide grip, 10 reps narrow grip, 10 reps standard grip. Absolute killer. Hits every part of the bicep, few sets of it and your biceps will be the size of your thighs.
Interesting.

Will give this a try as I'm struggling for variation without DBs
 
May 16, 2013
20,190
Scotland
Any of you guys do drop sets?

I've been watching some videos and apparently on isolation exercises, studies prove that you get more hypertrophy.

So things like Bicep Curls, Tricep Extensions, I might do drop sets instead of doing my usual 3*12.

Anyone else do anything similar?
Generally not, as I do mainly 3*12 so if I'm struggling with the later sets I'm still getting around 8 reps which is my bear minimum anyway.

If I'm doing something like bi curls and I get 10 then 8 I'll usually drop a wait and getaybe 12 on that rather than around 5 with the original weight. I never actually plan them into my routine though.
 
May 16, 2013
20,190
Scotland
I mean, you probably rested for a reason. Going to failure would've meant you wouldn't have got another 10 I guess.
Was trying to be strategic, man. I reckon if I went to failure I could've got to 40 in 45 seconds. Then rest and get another 4 out.

I'm claiming 44 anyway.
 
May 16, 2013
20,190
Scotland
Done legs and shoulders. Just light though for my back.

Squats 4*12 and it was easy.
RDL 3*10
Lunges - I skipped
BB hip raises 3*12
DB (plate) OHP 10,10,7
Front raises 3*10
Lat raises 3*13
DB shrugs 3*15

I down loaded this Abs in 30 days app as I can never think on what to do for abs. It was like a 20 min workout, ffs. Was looking for 5 mins. Will try and stick to it though
 
Jan 31, 2017
674
Generally not, as I do mainly 3*12 so if I'm struggling with the later sets I'm still getting around 8 reps which is my bear minimum anyway.

If I'm doing something like bi curls and I get 10 then 8 I'll usually drop a wait and getaybe 12 on that rather than around 5 with the original weight. I never actually plan them into my routine though.
Yeah 3*12 is what I tend to do, with 8 also being my minimum.

I'm gonna try I this week, so normally I'd end up getting about 3*8 at 17.5kg, this week I'm gonna do the set of 8(or more if I can) then instead of resting do a set at 15 straight away, and keep going until I'm down to 1kg. I have all fixed dumbells so it will be easy enough for me to do logistically.
 
Jan 31, 2017
674
First workout of the week following my 3*12 program except Lats (drop sets) and pullups (to failure)


Bench Press 3*12 (add 5kg next week)
BOR 3*12 (add 5kg next week)
Military Press 3*10 (36kg)
BB Curl 3*8 (36kg)
Goblet Squat 3*12 (add 5kg next week)
Lat Raises D*S (8@10kg, 8@7.5kg, 12@5kg, 16@3kg, 16@2kg, 10@1kg)
Neutral Grip Pull Up T*F (7)

Went well today, spent far too long procrastinating (I think it's when I posted on here earlier actually lol) before my goblet squats though so had to skip a set to fit my workout in (I do 5:30-6:30 GMT)

All my numbers are moving in the right direction, first time I did drop sets as well, felt good my shoulders are on fire. Didn't have any rest between any of the drop sets neither. My plan is to do a drop set on each of my 3 workouts (Lats, DB Curls, Tri Extensions) and if the first of the drop sets is 12 reps I'll start from a heavier weight the week after. My biggest concern was how long it would take to do them, but it was no longer really than what I would usually do due to the lack of rest.
 
Jan 31, 2017
674
Just finished my workout for today

RDL 3*12 (add 5kg next week)
Hip Thrusts 3*12 (add 5kg next week)
Pendlay Rows 3*8 (46kg)
Upright Rows 3*8 (36kg)
Front Raises 3*8 (26kg)
DB Curls D*S (10@17.5kg, 8@15kg, 8@12.5kg, 10@10kg, 16@7.5kg, 20@5kg)
Pressups T*F (26)

I tried this pressups in a minute thing. I was just pressing away, got to 26, looked at the stopwatch and it had just passed the minute mark. I didn't think I was pressing particularly slow, but I certainly didn't reach failure in the time allowed. Can't believe how quickly the minute passed. I feel I had atleast another 20 in me. Next week I'll try again at a quicker rate, maybe, I like to keep my form quite tight and controlled so not sure how I feel about going any quicker.

Drop sets felt good with DB Curls, arms could drop off right now.

Just seen Mandy has put his macros up, I track from Friday to Thursday, I'll do mine for last week
 

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May 25, 2013
4,957
Deload week this week. I usually hate it as it always feels like a wasted week, but I really need a deload week right now and I'm going to use it focus on my technique. I have a better understanding of technique than I ever have before as I've been watching a lot of vids on technique recently.

I feel my bench technique can be better, struggle sometimes to keep my scapular retracted on heavier lifts and my leg drive when creating the arch to stabilise my shoulders on the bench could be better. I've also changed my grip on bench which seems to help, now bench with my wrists slightly turned outwards so it's like I'm trying to bend the bar, that seems to align my forearms under the bar better than the old basic grip I used.

Still getting used to low bar squatting, tracking my knees correctly is an issue, also been trying to utilise the stretch reflex at the bottom of the squat which I am failing to do to be honest. Also still feels odd raising my butt to get out of the hole instead of the usual push with legs with high bar squatting, though it does seem a lot easier doing it this way.

Deadlift I'm still relearning how to do it as I stopped deadlifting for 2 years. My technique seems different now, my hips are lower down and my chest is higher up, my moblity isn't as good as it used to be, so I guess some differences are to be expected. Need to film myself to see if I'm lifting correctly. My grip strength seems to have improved since I last dead lifted, I used to always use straps, but haven't felt the need at all, though I suspect once I get to higher weights I'll need straps again.
 
May 16, 2013
20,190
Scotland
Tracked my macros this last week. I haven't changed my diet really but I have added extra protein shakes to get that up a bit. Interesting though.
Just finished my workout for today

RDL 3*12 (add 5kg next week)
Hip Thrusts 3*12 (add 5kg next week)
Pendlay Rows 3*8 (46kg)
Upright Rows 3*8 (36kg)
Front Raises 3*8 (26kg)
DB Curls D*S (10@17.5kg, 8@15kg, 8@12.5kg, 10@10kg, 16@7.5kg, 20@5kg)
Pressups T*F (26)

I tried this pressups in a minute thing. I was just pressing away, got to 26, looked at the stopwatch and it had just passed the minute mark. I didn't think I was pressing particularly slow, but I certainly didn't reach failure in the time allowed. Can't believe how quickly the minute passed. I feel I had atleast another 20 in me. Next week I'll try again at a quicker rate, maybe, I like to keep my form quite tight and controlled so not sure how I feel about going any quicker.

Drop sets felt good with DB Curls, arms could drop off right now.

Just seen Mandy has put his macros up, I track from Friday to Thursday, I'll do mine for last week
Enjoy your weekend mate, aye?