Personal training / advice

Jan 31, 2017
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How do you set it up? I always felt awkward as fuck doing them with my back on a bench, like I was gonna fall off it or something. Seen someone do it straight from the floor but I don't think the range of motion is optimal there.
I was the same tbh, but I think kneeling squats are a viable alternative.
 
May 25, 2013
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Squats 2 rep max session today. Went well, managed 2 reps with 97kg and depth was good.

Should of gone for a 5th rep on the first AMRAP set for my working sets for squats. I didn't expect to get 4 reps but had already re-racked the bar when I realised that 4th rep wasn't hard at all and I had enough for another rep.

I should of also upped the weight for DB Rows and Glute Bridges, was too easy will do that next time.

Squats 2 rep max test @97kg - 2 reps completed
Squats 4x1 @89kg / AMRAP @89kg 4 reps completed / AMRAP @89kg 3 reps completed
Sumo DL's 5x4 @113kg
B Stance Squats 3x8 @43kg superset with BB Rows 3x8 @46kg
DB Rows 3x16 @13kg superset with Glute Bridges 3x16 @31kg
Single Leg Extensions 3x16 @12kg
 
Jan 31, 2017
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Deloading this week.

Wasn't intending on doing but yesterday I spent ages fannying around putting my workout off so I thought I'd just deload instead.

Did same workout as normal but halved all my weights from last week and slipped the rest periods.
 
Jun 3, 2013
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So went to deadlift 150kg there which was the weight that gave me the "hernia". No problems at all and got it for 2 reps with a lot to spare. No sign of the hernia as well. I'm a genetic FREAK baby personal message me for autographs.
 
Reactions: mandela

mandela

CHB Führer
May 16, 2013
23,201
10,386
Scotland
So went to deadlift 150kg there which was the weight that gave me the "hernia". No problems at all and got it for 2 reps with a lot to spare. No sign of the hernia as well. I'm a genetic FREAK baby personal message me for autographs.
150kg is no joke, man.

Nice lift.

I aggravated my hernia just reading your post.
 
Jan 31, 2017
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Another deload workout. Definitely done the job as I was actually raring to get to the gym today, and I could work my technique a bit better with the lower weights, get my cues right for the form check.

BOR/Reverse Fly
Single Row R/L
Good Morning/Ball Extensions
Alternate Curls/Alternate Hammers
Bicep Curls

Done and dusted in 17 minutes lol.
 
Jun 7, 2012
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View attachment 8483

When you're feeling good about your lifts today and he pops up on your instagram feed.

Might delete the cunt.
Not gonna lie, if I wasn't me I'd probs think I was a right cunt based off my insta.

Just booked a chest massage in, starting to get a burning sensation when I'm pressing, feels like my pec is ready to tear so I'm hoping it's just tightness.

Did a rare arm day today, usually wouldn't bother as I just chuck bits in here and there but it actually wasn't as boring as I'd expected and I was on and out super quick.
 

mandela

CHB Führer
May 16, 2013
23,201
10,386
Scotland
Another pretty shitey upper body work out last night. Got to keep it light so more GVT.

Decline Bench supersetted with BORs 10x10. Did manage to finish all the BORs this time though so better than last week. The 10x10 OHP supersetted with ab work.

My elbow feels pretty much fine, man. It's my forearm that hurts. Even picking up the milk carton to put in my tea is painful...like just a weakness in my arm...but not even around the joints or anything. It's weird as fuck but definitely better than it was but that's been over a month now, ffs.

Will be doing lower body today.
 
Jan 31, 2017
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Is there any actual practical use for deload weeks by the way?

I do them as a psychological thing more than anything else, for when I'm feeling cba about working out.
 
May 25, 2013
5,925
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Is there any actual practical use for deload weeks by the way?

I do them as a psychological thing more than anything else, for when I'm feeling cba about working out.
Deloads are primarily used to recover from any built up fatigue, even a well designed program which will have fatigue and recovery protocols programmed into it won't prevent a gradual build up of fatigue if you are pushing yourself consistently.

They are often used as a tool to try and break plateaus along with re-sets where you drop the weight and gradually build back up.

They also like how you use it can be a useful tool to take a mental break from the grind of lifting, do a few easier sessions but not actually stop and then come back invigorated and more mentally focused.

I need a deload soon, I don't think I'd done one since the summer so it may have been a good 4-5 months since I've done one. I'm beginning to get a few niggling pains, my right front delt is a but stiff before I warm up and my left abductor was feeling tight after Mondays squat session.
 
Reactions: lufcrazy
May 25, 2013
5,925
2,394
Bench session today went really well, had one of those days where everything went smoothly and I exceeded expectations.

Managed 91kg for my 2 rep max test, which is a rep PB, it felt heavy but I didn't get stuck at any point and held form well. Also hit a 5 rep PB for bench at 82kg during my working sets and all the accessory work I increased weight on all by 1 exercise.

Bench 2 rep max test @91kg - 2 reps completed
Bench 4x1 @82kg / AMRAP @82kg 5 reps completed / AMRAP @82kg 4 reps completed
Paused Bench 5x4 @68kg
Incline Bench 3x8 @59kg
DB Shoulder Press 3x8 @13kg superset with Lateral raises 3x16 @4kg
DB Flyes 3x16 @19.5kg superset with Lying Rear Delt Flyes 3x16 @7.5kg
 
Reactions: Clarence Worley
Jan 31, 2017
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So hard motivating myself to stick to a calorie deficit atm.

Literally every aspect of my fitness life is where I want it to be. Looks wise, performance wise etc.

But I know I'm healthier at a lower weight, I know I won't have to tense quite as much to display the top abs (bottom abs are never happening with me and I'm fine with that) and more importantly for me my clothes fit better if I am at a lower weight.

Problem is, clothes feeling better isn't enough of a motivation for me right now to cut back on the calories.

I'm just moaning at my lack of motivation really, using the thread to vent.

In an ideal world next week I find myself saying I've stuck to 2400 daily calories whilst keeping my protein high enough.

In a likely world I fuck off tracking until the new year.

FML.