Personal training / advice

Jun 3, 2013
3,180
3,125
Strange place to affect DLs.

Pretty sure I can DL with no hernia related issues.

Obvs we've both self diagnosed and probs don't even have the same injury, never mind a hernia, but still wired for a pain there to impact...I can do every lift except an work and chin ups are uncomfortable...fuck, can't do lunges. No fucking way.
The "hernia" came from deadlifting. It's because I didn't tense my core and it felt like my guts were gonna explode out my stomach. In my expert opinion I'd say deadlifts are one exercise you should guarantee to feel a hernia unless you're lifting some gay weights.

Speaking of gay weights, my deadlift session wasn't great. I felt a weird feeling in my stomach doing only 100kg. I think it's purely mental but I didn't want to risk it so just left it there. I'm 99% sure the feeling was because I need to fart ffs, because it was on the other side of the stomach from where the pain came originally.

Guess I'll just skip legs all together eh?
 
May 31, 2012
10,326
4,109
I’m creeping the deadlifts up fucking slow. Proper sneaking along and adding plates with my eyes closed so that my back doesn’t realise it’s bang in the injury zone.

The comeback includes a single pull on 160kg and 5x6 on 120. Still no belt, wraps, or straps, though.
 
May 31, 2012
10,326
4,109
Same with squats. 5x5 on 80kg the other day. It’s like starting all over again but it was surprisingly hard by the 5th set, considering I used to knock 10 out on 80kg for a warm up a few years ago.
 

mandela

CHB Führer
May 16, 2013
23,201
10,386
Scotland
Used my wrist straps last night.

Bit of a fuckin liberty using wrist straps on a 60kg bench but fuck it. They were pretty uncomfortable and i'm not sure in what way they help but I'm just going to have faith that they do.
 
Jun 7, 2012
5,520
610
Still struggling to be motivated with it all at the minute. Trained 3 times In 11 days as I've been pretty ill. Managed 62kg per hand on incline dB press which is decent for me, ideally I'll get to reppin 70s on flat. Deads have dropped off so much since my injury to the point its a bit depressing. The only sessions I'm enjoying are push sessions. Really just struggling to be fucked at the moment
 
Last edited:
Jan 31, 2017
1,245
283
Back/Bicep

BOR @27.5kg 14,10,10
Reverse Fly @12.5kg 10,8,8

One Arm Row Right @27.5kg 10,10,10
One Arm Row Left @27.5kg 10,10,10

Good Mornings (s) @12.5kg 16,16,16
Ball Extensions (s) @5kg 8,8,8

Alternate Bicep Curls @17.5kg 12,12,10
Alternate Hammer Curls @17.5kg 8,8,8

Bicep Curls @12.5kg 8....

The first 4 were supersets with 45 seconds rest between sets, all with dumbbell pairs.

Last 1 was a drop set, went down to 10kg, 7.5kg and 5kg.

Only problem with training like this is it makes you want to get stronger and to hit bigger numbers, kinda counter intuitive when I'm trying to drop a bit of fat (fucked my target off now, just want all my clothes to fit better and not be as snug).

But that's more a motivational issue with me and I'm sure I'll get over it... After Xmas... When I've gained another 28462829 stone in weight
 
Jan 31, 2017
1,245
283
Still struggling to be motivated with it all at the minute. Trained 3 times In 11 days as I've been pretty ill. Managed 62kg per hand on incline dB press which is decent for me, ideally I'll get to reppin 70s on flat. Deads have dropped off so much since my injury to the point its a bit depressing. The only sessions I'm enjoying are push sessions. Really just struggling to be fucked at the moment
And there's me buzzing that I can rep 27.5kg lol
 
Reactions: Clarence Worley
May 25, 2013
5,925
2,394
Bench session today, managed 86kg for 4 reps on bench which is about 90% of my training max which is in line with what I expected, so pretty satisfied with that, thought he last rep seemed to take forever for me to lock out.

Supersetting DB press and Lateral raises gave me a serious shoulder pump, never supersetted them together before, was a killer but loved how the veins were popping out on my delts.

Bench 4 rep max test @86kg - 4 reps completed
Bench 4x2 @82kg / AMRAP @82kg 4 reps completed / AMRAP @82kg 3 reps completed
Paused Bench 5x5 @66kg
Incline Bench 3x10 @49kg
DB Shoulder Press 3x18 @11kg superset with Paused Lateral Raise 3x18 @4kg
DB Flyes 3x18 @14kg superset with Lying Rear Delt Flyes 3x18 @6kg
 
Jun 7, 2012
5,520
610
/QUOTE]
And there's me buzzing that I can rep 27.5kg lol
As you should be mate, always say this but a pb is a pb no matter what the weight it always shows effort.

Was supposed to do legs tonight, couldn't be arsed so I benched, hot a 1rm of 187.5kg, missed it the first time but got it the 2nd. 2.5kg off my all time best so I'm pretty pleased as I reckon I can chip 190kg off soon.
 
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Jan 31, 2017
1,245
283
/QUOTE]

As you should be made, always say this but a pb is a pb no matter what the weight it always shows effort.

Was supposed to do legs tonight, couldn't be arsed so I benched, hot a 1rm of 187.5kg, missed it the first time but got it the 2nd. 2.5kg off my all time best so I'm pretty pleased as I reckon I can chip 190kg off soon.
Nah I know mate, I'm far too old to worry about ego numbers, an extra kg in weight for a lift will be just as meaningful for anyone regardless of the starting point.
 

mandela

CHB Führer
May 16, 2013
23,201
10,386
Scotland
Legs. Felt strong, man. Dunno why as I've barely worked out.

Squat 4x8
DL 3x5
BB hip thrusts 4x12
Calf raises 4x12

Feel like that's a bit light but takes 45 mins.
 
May 25, 2013
5,925
2,394
Estimated one rep max for dumbbell bench and dumbbell rows is coming out at 43kg each hand.

Not sure how accurate it is but it's interesting to know.
I never found any rep calculator to ever be very accurate. For example the rep calculator for the GZCL app I'm using always underestimates my 1 rep max. In the previous weeks when I'm doing higher rep maxes it uses that to calculate my 1 rep max but it's always below my actual max.

You never know your true max until you try it.