Personal training / advice

May 25, 2013
5,263
1,953
Bench session today. Was another tough one, last rep again on each set of bench was a struggle but managed to complete all the sets.

Bench 5x3 @85kg
Decline Bench 5x6 @68kg
BB Rows 5x6 @66kg
Dips 3x12 @20kg superset with DB Rows 3x12 @18kg
OH DB Extensions 3x12 @17kg superset with DB Curls 3x12 @15kg
 
Reactions: craigseventy
Jun 7, 2012
5,079
345
I've never actually used straps. How do they work?
Just put them around your wrist and then around the bar and tighten them up, they pull into your forearm and bobs you’re Uncle you can grip 300kg. Definitely worth paying a few quid for but I’d reccomend just getting basic ones rather than any with cushioning on to make them more comfortable. I think you’d be surprised how much they’d help on thinks like rdls and deadlifts.
 
Reactions: Brighton Bomber
May 25, 2013
5,263
1,953
Just put them around your wrist and then around the bar and tighten them up, they pull into your forearm and bobs you’re Uncle you can grip 300kg. Definitely worth paying a few quid for but I’d reccomend just getting basic ones rather than any with cushioning on to make them more comfortable. I think you’d be surprised how much they’d help on thinks like rdls and deadlifts.
Agree on getting the basic ones, I've tried loads of different types of straps and nothing works better than the basic ones, the ones with all the cushioning are too thick and so compromise your grip more than the thinner basic ones.

I use them when doing BB Rows too, I just use a thumbless grip with the straps, I feel a better contraction in my back when doing it this way.
 
Jun 7, 2012
5,079
345
Agree on getting the basic ones, I've tried loads of different types of straps and nothing works better than the basic ones, the ones with all the cushioning are too thick and so compromise your grip more than the thinner basic ones.

I use them when doing BB Rows too, I just use a thumbless grip with the straps, I feel a better contraction in my back when doing it this way.
I’ve just got super basic but I’ve trained with people with the padded ones and I can’t get on with them. Handy for loads of things like you say bent over rows, rdls with db or bb, even things like lat pull down if your grip or forearms feel fried.
 
May 25, 2013
5,263
1,953
5 mile run today, 2 miles slow then 3 miles at race tempo, done in 40:?? nor sure what exact time was as my tracking app is playing up and none of my workouts are logged. First 2.5 miles were fine but on the route back was running into a pretty strong head wind, so 2.5 miles of the 3 mile tempo run was a struggle and slower than usual. First mile was about 7:30 pace, 2nd mile was just over 8:00 pace and last mile I have no clue but it felt slow.
 

mandela

CHB Führer
May 16, 2013
21,322
9,357
Scotland
I ran yesterday for the first time in 2 weeks. Last time I ran after half a mile someone shit me in the right calf. Got a mile before I got shot again. Unfuckingbelievable.

I did order a new pair of trainers last night though. Not sure it's related by my trainers are disgraceful. Nike Air Max with the air bubble right around the heel but the air bubble on both trainers have been burst for months.

Really hope this $40 pair of addidas I've ordered are olympic quality, tbh.
 
May 25, 2013
5,263
1,953
I ran yesterday for the first time in 2 weeks. Last time I ran after half a mile someone shit me in the right calf. Got a mile before I got shot again. Unfuckingbelievable.

I did order a new pair of trainers last night though. Not sure it's related by my trainers are disgraceful. Nike Air Max with the air bubble right around the heel but the air bubble on both trainers have been burst for months.

Really hope this $40 pair of addidas I've ordered are olympic quality, tbh.
Yeah Nike Air Max isn't really a running shoe, it's marketed as one but in all honesty it's a leisure trainer not one designed for any kind of sports related performance as a running show it's garbage. Plus the tech is over a decade old and most versions of Air Max don't come with a flyknit upper which is now standard among pretty much every running shoe on the market and I doubt you forked over the stupid money for Air Max Flyknit, I wouldn't spend that much on 2 pairs of running shoes let alone one pair.

Adidas have been doing very well with their Ultra Boost tech which until recently was the best tech for energy return so if you got an Adidas shoe with either the Ultra Boost or lesser Boost tech you'll definitely notice the difference from running in Air Max's.
 
Reactions: mandela

Presuming Ed

Cobra Kai
Oct 17, 2017
1,058
1,173
Took week off, spent at my mums, helping in the garden and going walks instead. Feel fucking triffic. Whether that's down to rest from gym or the home cooked fodder and country airs or not, i dunno, but still. Definitely think taking a week off from gym every 10 weeks or so is handy karma, specially once into your forties.
 

mandela

CHB Führer
May 16, 2013
21,322
9,357
Scotland
Took week off, spent at my mums, helping in the garden and going walks instead. Feel fucking triffic. Whether that's down to rest from gym or the home cooked fodder and country airs or not, i dunno, but still. Definitely think taking a week off from gym every 10 weeks or so is handy karma, specially once into your forties.
So you bag in England now?

Is that the plan?
 
Jan 31, 2017
924
200
Took week off, spent at my mums, helping in the garden and going walks instead. Feel fucking triffic. Whether that's down to rest from gym or the home cooked fodder and country airs or not, i dunno, but still. Definitely think taking a week off from gym every 10 weeks or so is handy karma, specially once into your forties.
I take a week off every 4-6 lol
 
May 25, 2013
5,263
1,953
Took week off, spent at my mums, helping in the garden and going walks instead. Feel fucking triffic. Whether that's down to rest from gym or the home cooked fodder and country airs or not, i dunno, but still. Definitely think taking a week off from gym every 10 weeks or so is handy karma, specially once into your forties.
Only time I really take off from working out is if I'm ill or injured or on holiday. Though I do deload every 5 weeks or so depending on how my body feels. As you say when you get into your 40's the body simply can't recover the way it once did and you need some kind of regular recovery protocol or risk falling apart.

I did take a week off from running recently to save the knees and I'll probably take a couple of weeks off in the summer when I head off to the south of France for a couple of weeks. Though I'm tempted to take my chin up bar and my knock off TRX suspension trainer so I can stay active. Though I'm hoping my mates big Chateau in France has a gym but I suspect it doesn't. Guess I could go for runs or swim in the pool. But chances are I never unpack it from my luggage and just sit by the pool drinking and eating everything in sight.
 
May 25, 2013
5,263
1,953
Deadlift session today. My goal when starting deadlifting again was to hit a double body weight deadlift which I managed today, went well, didn't need straps. Question now is do I just maintain at this weight now or push on and risk an injury. I might just keep going but switch too Sumo to save my back.

Deadlift 1x3 @109kg / 2x2 @ 116kg / 3x1 @ 122kg
Sumo DL 5x5 @94kg
Squats 3x12 @50kg
GHR 3x12
Paused BB Calf Raises 3x12 @78kg superset with ab work
BB Finger curls 3x16 @11kg
 
May 25, 2013
5,263
1,953
OHP session today, was tough, last rep on last set was tough on all my presses today, the cut is definitely effecting my energy levels.

OHP 5X3 @53kg
Incline Bench 5x5 @68kg
Pull Ups 5x6 @35kg
Arnold Press 3x5 @15kg superset with EZ Bar Curl 3x12 @30kg
Lateral Raises 3x12 @11kg superset with Band pull aparts
 
Jun 7, 2012
5,079
345
Deadlift session today. My goal when starting deadlifting again was to hit a double body weight deadlift which I managed today, went well, didn't need straps. Question now is do I just maintain at this weight now or push on and risk an injury. I might just keep going but switch too Sumo to save my back.
Congrats on hitting the goal mate. Have you had previous injuries? If not then do not stop pushing up the weight, deadlifts really aren’t dangerous if you pull correctly which you probably do. Keep pushing, get that back stronger and before you know it you’ll be repping 2xbw easy.
 
Jun 7, 2012
5,079
345
Switched out flat bench for db press now, first session managed 62kg per hand for 8, hoping to get to around 70kg for 6 in a few weeks. Strength so far on cut is holding up well, hit 7plates a side on the hack squatx10 which is a personal best for me, nearly shit myself on both these movements. Really struggled with recovery though, insane doms

 
Jun 3, 2013
2,763
2,858
Switched out flat bench for db press now, first session managed 62kg per hand for 8, hoping to get to around 70kg for 6 in a few weeks. Strength so far on cut is holding up well, hit 7plates a side on the hack squatx10 which is a personal best for me, nearly shit myself on both these movements. Really struggled with recovery though, insane doms

62kg DB press is stupid. That's over double what I do and I've been concentrating on them for like 8 months now.

I've never even been to a gym that has 62kg dbs ffs.
 
Jun 7, 2012
5,079
345
62kg DB press is stupid. That's over double what I do and I've been concentrating on them for like 8 months now.

I've never even been to a gym that has 62kg dbs ffs.
Thanks smudge. The gym I’m at they go upto 80kg in 2kg increments which is pretty mad. Cant imagine ever trying to do 80s but I think 70kg could be on the cards next bulk. I’m really lucky to train where I am, it has to be one of the best in the uk now.
 
May 25, 2013
5,263
1,953
Congrats on hitting the goal mate. Have you had previous injuries? If not then do not stop pushing up the weight, deadlifts really aren’t dangerous if you pull correctly which you probably do. Keep pushing, get that back stronger and before you know it you’ll be repping 2xbw easy.
Yeah I hurt myself pretty badly a few years ago deadlifting which is why I stopped deadlifting. My heart says to go heavier and get that elusive 3 times bodyweight deadlift I was so close to before but my head says I'm not competing and I'm in my 40's so I should just play it safe. But I am tempted to push towards repping 2xbw that would put my max at about 150kg which is still below my old PB.
 
May 25, 2013
5,263
1,953
Horrible run this morning, my legs just felt so heavy and sore since last lower body day in general my body is more sore after workouts, my recovery is clearly not as good now I'm cutting and getting leaner so have less reserves to draw from. From the first mile to the last mile it was basically a slog, felt like I had weights around my feet.

Did 12K don't know the time, over an hour for sure, my running app crapped out and refused to save my workout for the 2nd time this week, so have uninstalled Mapmyrun it's been getting slower and more glitchy with each update and these last 2 runs were the last straw, piece of shit app, why update something and make it worse? Now trying Runkeeper to track my runs in the future, I've tried Strava before and didn't like it, hopefully I'll find Runkeeper a better fit.