Personal training / advice

Jan 31, 2017
1,222
276
Ill post the pic later, I think it's the same 5 stretches every day and then one or two different ones. Not sure it's possible but we can give it a go, if nothing else it's good to just have a stretch
As the alpha male of the group it is only right you lead the way.

I'm sure I'm not just talking for myself here but I think it's only right if you send pictures of you stretching to do the splits, nude, fully nude, from the front.
 
May 25, 2013
5,856
2,317
6 mile run today, felt great. Complete turn around from Thursdays run, felt light on my feet, kept a steady pace and by the end felt like I could of run another mile or two.

It's frustrating how one day I can run 4 miles and it feel like a struggle from start to finish, then 3 days later I run 6 miles in a slightly faster pace and it feel like a walk in the park.
 
Jun 3, 2013
3,156
3,115
As the alpha male of the group it is only right you lead the way.

I'm sure I'm not just talking for myself here but I think it's only right if you send pictures of you stretching to do the splits, nude, fully nude, from the front.
Faggot.

From the back would be far better. Mon.
 

mandela

CHB Führer
May 16, 2013
23,081
10,308
Scotland
Strength on Bench is flying at the minutes. Just doing one top set of 5 to 8 and 2 back offs. Did 150x8 today which is an equal pb but at a lighter bodyweight

Quite a wide grip...i've had to narrow mine a bit lately due to shoulder issues.

And what do you mean by 2 back offs?
 
Jun 7, 2012
5,429
532
Quite a wide grip...i've had to narrow mine a bit lately due to shoulder issues.

And what do you mean by 2 back offs?
Widest legal grip in a powerlifting competition, means a shorter range of motion, I do close grip bench too.

Back offs is just dropping the weight back so I work up to a heavy set which today was 150kgx8, then I'll drop the weight back down and do some higher rep sets. I do this on all the main movements, I had squats today, worked upto 200kgx6 then dropped back to 180kg for 10s. A lot will just do 3 top sets of the weight but for me I just I just prefer one all out set and 2 back offs
 
Reactions: mandela
May 25, 2013
5,856
2,317
Quite a wide grip...i've had to narrow mine a bit lately due to shoulder issues.

And what do you mean by 2 back offs?
I use a stupidly narrow grip because of shoulder issues in the past, thinking of widening my grip again though as before I never used to retract my scapula to protect my shoulders which is probably why I had shoulder issues, rather than the wider grip.

It's pretty common of powerlifters to use a wider grip as it reduces the range of motion allowing you to lift more.

Back off sets I assume he means he drops the weight and does 2 sets for the volume. Pretty common method of training, my program right now does something similar. I do a set rep max for a certain lift, then drop the weight and do some sets for extra volume. That way you get to combine strength and hypertrophy.
 
Reactions: mandela
May 25, 2013
5,856
2,317
Squat day today when well, managed 2 reps at 97kg, which felt good. Front squats have been feeling really good too recently, thinking I'll be getting a PB in that some time soon.

Squats 2 rep max test - @97kg 2 reps completed
Squats 3x2 @84kg / AMRAP @84kg - 4 reps completed / AMRAP @84kg - 3 reps completed
Front Squats 7x2 @68kg
B Stance Squat 3x6 @43kg superset with BB Rows 3x6 @58kg
DB Rows 3x12 @20kg superset with RDL's 3x12 @35kg
Single Leg Extensions 3x12 @19kg superset with DB Hammer Curl 3x12 @13kg
 
Reactions: sasquatch
Jun 7, 2012
5,429
532
I use a stupidly narrow grip because of shoulder issues in the past, thinking of widening my grip again though as before I never used to retract my scapula to protect my shoulders which is probably why I had shoulder issues, rather than the wider grip.

It's pretty common of powerlifters to use a wider grip as it reduces the range of motion allowing you to lift more.

Back off sets I assume he means he drops the weight and does 2 sets for the volume. Pretty common method of training, my program right now does something similar. I do a set rep max for a certain lift, then drop the weight and do some sets for extra volume. That way you get to combine strength and hypertrophy.
Nail on the head. Wide grip isn't for everyone but id guess you're right about your issue coming from not retracting the scapula, If I don't then I can feel the load in my shoulders. I don't use bench as a chest builder though if I'm honest, If I did I think id move the grip in more.

Yeah bang on with the back offs, my goal is to be as strong as I can be whilst not becoming too much of a fat cunt,. So just doing like 5x3 at the top isn't ideal for me, this seems like the least boring way to get the volume in. Not sure if you know who jp is but he has his clients do similar and they're all strong as fuck and look great.
 
Jan 31, 2017
1,222
276
Did a chest/bicep circuit today. Had to whip out the 25kg dumbells for the press movements.

And my circuits only allow 20 seconds rest between sets. When I do proper training again and have like a minute I expect my numbers will be flying up.

My dumbbells go up to 35kg, but I can always buy plates to increase at the top end if needed.

But if I can rep 16 @35kg it's equivalent to benching over 100kg which is like my strongest ever level, so I think I'll be fine tbh.
 
Reactions: sasquatch
May 25, 2013
14,609
9,739
Interval run this morning, 2min on 40sec off. 6 rounds.

Felt like shit.

Legs were heavy. Knees weak, arms spaghetti.
 

mandela

CHB Führer
May 16, 2013
23,081
10,308
Scotland
This fuckin arm injury...seems to be sorest when i wake up. This is weird as fuck. It's not at the joint or anything so how the fuck can the middle of your arm just start hurting when there's not really any moving parts?

Can't really do anything reliant of grip. Can do most push exercises though. Think I'll just do some squats, hip thrusts, bench and shoulders tonight.
 
Jan 31, 2017
1,222
276
This fuckin arm injury...seems to be sorest when i wake up. This is weird as fuck. It's not at the joint or anything so how the fuck can the middle of your arm just start hurting when there's not really any moving parts?

Can't really do anything reliant of grip. Can do most push exercises though. Think I'll just do some squats, hip thrusts, bench and shoulders tonight.
Is it tendinitis?
 

mandela

CHB Führer
May 16, 2013
23,081
10,308
Scotland
Is it tendinitis?
What the fuck...that's exactly what it is.

  • Tenderness on the outside of the elbow.
  • Morning stiffness of the elbow with persistent aching.
  • Soreness of the forearm muscles.
  • Elbow pain is worse when grasping or holding an object (a sign that active inflammation is present because of the tendinitis)
Just googled that. Now, how the fuck do i get rid of this?
 
May 25, 2013
5,856
2,317
What the fuck...that's exactly what it is.

  • Tenderness on the outside of the elbow.
  • Morning stiffness of the elbow with persistent aching.
  • Soreness of the forearm muscles.
  • Elbow pain is worse when grasping or holding an object (a sign that active inflammation is present because of the tendinitis)
Just googled that. Now, how the fuck do i get rid of this?
You might recall I had persistent elbow tendonitis for ages at the start of the year. But I've been pain free for months now even though I'm lifting heavier and lifting a higher volume.

What worked for me was firstly supplement with magnesium. Studies have shown it had aid in healing and reduce tendonitis symptoms.

Deload when required but don't deload volume, deload intensity. So when you deload instead of reducing number of reps, reduce the weight instead.

But the thing that finally got rid of my tendonitis completely was improving my shoulder mobility. I watched a video by Dr Stefi Cohen who not only has a doctorate in physical therapy but is also one of the worlds best female powerlifters. She said elbow tendonitis can often be linked to poor shoulder mobility as the lack of mobility puts pressure on the elbows when pressing. Once I improved my shoulder mobility my tendonitis vanished.
 

mandela

CHB Führer
May 16, 2013
23,081
10,308
Scotland
You might recall I had persistent elbow tendonitis for ages at the start of the year. But I've been pain free for months now even though I'm lifting heavier and lifting a higher volume.

What worked for me was firstly supplement with magnesium. Studies have shown it had aid in healing and reduce tendonitis symptoms.

Deload when required but don't deload volume, deload intensity. So when you deload instead of reducing number of reps, reduce the weight instead.

But the thing that finally got rid of my tendonitis completely was improving my shoulder mobility. I watched a video by Dr Stefi Cohen who not only has a doctorate in physical therapy but is also one of the worlds best female powerlifters. She said elbow tendonitis can often be linked to poor shoulder mobility as the lack of mobility puts pressure on the elbows when pressing. Once I improved my shoulder mobility my tendonitis vanished.
That makes complete sense, now I think about it. I've only recently started doing shoulder work again over the last month or so and, as I've mentioned on here, I've changed a few things but primarily grip width and elbow placement on bench and OHP. I bet that's what has triggered this.
 
Jun 3, 2013
3,156
3,115
What the fuck...that's exactly what it is.

  • Tenderness on the outside of the elbow.
  • Morning stiffness of the elbow with persistent aching.
  • Soreness of the forearm muscles.
  • Elbow pain is worse when grasping or holding an object (a sign that active inflammation is present because of the tendinitis)
Just googled that. Now, how the fuck do i get rid of this?
Steroids.
 
Reactions: mandela