Personal training / advice

mandela

CHB Führer
May 16, 2013
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Scotland
Can't remember where I seen this but after a period away from the gym the pushing movements regress far more than the pulling movements.

No idea why.

But that's my experience.
 
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May 25, 2013
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Can't remember where I seen this but after a period away from the gym the pushing movements regress far more than the pulling movements.

No idea why.

But that's my experience.
I so rarely have periods like this off that I honestly can't recall if my presses suffer more than my pulls.
 
Jun 7, 2012
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Really pleased with 240x9 its a matched pb from over a year ago, will shoot for 10 next week, let the positioning slip on the 9th.

@Rakim that machine is great, I don't use it often but it's something I actually really should be using so I'll add it in. If I had a home gym I think the first thing outside the obvious I'd get is a ghr
 
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May 31, 2012
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Really pleased with 240x9 its a matched pb from over a year ago, will shoot for 10 next week, let the positioning slip on the 9th.

@Rakim that machine is great, I don't use it often but it's something I actually really should be using so I'll add it in. If I had a home gym I think the first thing outside the obvious I'd get is a ghr

Yeah the GHR looks great as well and you can buy a ‘compact’ one but it’s still big and I’m not sure my hammies are even strong enough to use it.
 
Jun 3, 2013
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Can't remember where I seen this but after a period away from the gym the pushing movements regress far more than the pulling movements.

No idea why.

But that's my experience.
Definitely. My logic here is that the back is a much bigger muscle and made up of more singular muscles when compared to the chest and shoulders which are used to push mostly. Pulling is also a much more natural and easier movement for humans, I doubt there's any human in the world that is stronger pushing something than pulling it.

#science #mypageinthebook
 
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Jan 31, 2017
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Back on it today did OHP session, went fine, everything felt heavy but with me taking 8 days off and lifting inconsistently for a week before that, that's to be expected.

My back felt OK but it's still not 100%, meant to do heavy squats tomorrow but will warm up, see how I feel and probably just do some lighter squats for higher reps and work on my form.

Weighed myself for the first time in ages, surprisingly not gained any weight, still 138lbs, but my waist and arms are bigger so I definitely put some fat on there, probably lost some muscle and gained fat so weight stayed the same. This bulk this year has been a disaster with injury and being burned out. I had hoped to cut down to 135lbs in the summer and be as lean as I was last year but at a higher weight I suspect I'll have to cut down to around 132lbs again or close to it to get lean. Feels like I've wasted a year in terms of physique, but at least I am stronger.

OHP 4 rep max @ 52kg - 4 reps completed
OHP 2X3 @48KG / AMRAP - 5 reps completed / AMRAP - 5 reps completed
Legs Up Bench 5x4 @68kg
Sling Shot Bench 5x4 @89kg
Push Press 3x8 @40kg
OH Tricep Extensions 3x14 @9.5kg superset with Lateral Raises 3x14 @4.5kg
Rear Delt Flyes 3x14 @8kg superset with DB Flyes 3x14 @20kg
With my lifestyle and work/life balance, physique goals just ended up being a never ending pursuit rather than a goal I could track.

It's the main reason I went to targeting E1RM at various rep ranges. Atleast now I have something to chase, and I a tangible target to go for.

I know it relies on calculators and percentages, but chasing a number has definitely helped me get stronger this year so far.
 
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May 25, 2013
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With my lifestyle and work/life balance, physique goals just ended up being a never ending pursuit rather than a goal I could track.

It's the main reason I went to targeting E1RM at various rep ranges. Atleast now I have something to chase, and I a tangible target to go for.

I know it relies on calculators and percentages, but chasing a number has definitely helped me get stronger this year so far.
That's why I prefer the powerlifting approach to lifting, having set targets to work towards gives your work outs direction and a goal to move towards. Much like you when I was just chasing physique goals I tended to just going round in circles as I chased some undefined physique goal.

I just find trying to hit a certain number works for me, it's more motivating it means my training is more structured and when I do hit a goal it's way more satisfying because lets be honest nobody is ever really happy with how they look, so even if you end up with the physique you wanted originally your goal just shifts and you always want a bit more muscle here, be a bit leaner there, so you're never really satisfied or feel you've accomplished as much as when you work towards a number for a lift then hit it or surpass it.
 
Jan 31, 2017
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That's why I prefer the powerlifting approach to lifting, having set targets to work towards gives your work outs direction and a goal to move towards. Much like you when I was just chasing physique goals I tended to just going round in circles as I chased some undefined physique goal.

I just find trying to hit a certain number works for me, it's more motivating it means my training is more structured and when I do hit a goal it's way more satisfying because lets be honest nobody is ever really happy with how they look, so even if you end up with the physique you wanted originally your goal just shifts and you always want a bit more muscle here, be a bit leaner there, so you're never really satisfied or feel you've accomplished as much as when you work towards a number for a lift then hit it or surpass it.
Totally agree.
 
Jan 31, 2017
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Legs/Shoulders dumbbell pairs, target 20 reps

RDL 25kg
Lunge 17.5kg
Goblet Squat 25kg(1)
Rear Lunge 17.5kg
Calf Raises 25kg
Glute Bridge 17.5kg(1)
Shrugs 22.5kgx18
Lat Raises 10kgx17
OHP 15kgx17

Into my final week on this routine now.

Next week I'm gonna drop weight at the new rep range as a bit of a deload, also I'm just gonna rest as long as I need to. The idea of a workout creeping over an hour no longer bothers me.

I do wonder if my supersets are gonna be a bit too intense volume wise but I'll judge that after my deload.
 
Jun 3, 2013
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So this week deadlifting I felt great. 120kg went up with absolute ease when for the past 3 or something weeks 100kg has felt like a world record.

Fuck knows why. Didn't feel at all great going in, started getting a headache halfway through the sets, but was still good. I'm putting it down to the instant noodles I had an hour before the gym. I'm actually gonna eat exactly the same as I did today next week, at the same time and go to the gym at the same time as well.

Could it help that I warmed up by walking on the treadmill for 5 minutes before which I've never done? Surely not? Has to be the instant noodles.
 

mandela

CHB Führer
May 16, 2013
23,467
10,593
Scotland
So this week deadlifting I felt great. 120kg went up with absolute ease when for the past 3 or something weeks 100kg has felt like a world record.

Fuck knows why. Didn't feel at all great going in, started getting a headache halfway through the sets, but was still good. I'm putting it down to the instant noodles I had an hour before the gym. I'm actually gonna eat exactly the same as I did today next week, at the same time and go to the gym at the same time as well.

Could it help that I warmed up by walking on the treadmill for 5 minutes before which I've never done? Surely not? Has to be the instant noodles.
My fitba is on a Sunday night any time from 5 until 9, on the hour.

Sunday was 9, which i hate, but it meant i did eat my dinner at around 530-6. Normally I don't eat anything if the game is earlier as i'll get a stitch.

The difference in my energy levels was unreal, compared to the last few weeks. Definitely cos I was fueled up so I reckon it was the noodles, man.
 
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Jun 3, 2013
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My fitba is on a Sunday night any time from 5 until 9, on the hour.

Sunday was 9, which i hate, but it meant i did eat my dinner at around 530-6. Normally I don't eat anything if the game is earlier as i'll get a stitch.

The difference in my energy levels was unreal, compared to the last few weeks. Definitely cos I was fueled up so I reckon it was the noodles, man.
I'm always fueled though, always make sure to get a decent meal an hour or two before lifting. Maybe it was the extra cheap carbs or something, I wouldn't usually have noodles ffs.
 
Jan 31, 2017
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I'm at a point now where I'm probably as strong as I've been for years (based on the E1RM for my rep range), if I'm gonna progress past this point now it means my rest is probably gonna be increasing and my effort levels will be following suit.

Now nothing charges me up more than caffeine (I never drink tea or coffee so it literally is like a drug to me when I have it) so I'm gonna be smashing a can of Monster Ultra as a pre workout now.

Watch me smash my lifts tomorrow now.
 
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May 25, 2013
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Squats today. My form was all over the place even though I dropped weight. One rep I wouldn't hit depth then the next I'd go well below parallel. Going to have to address this by spending on time with lower weights just focusing on form. I think I'm not sitting back enough and leaning too forward. Going to have to just keep messing around with different mental queues until I get my form fixed.

On a more positive note did sumo deadlifts with 109kg for doubles which felt ok, back didn't feel too bad. Was surprised I was able to manage that with my back. I started off low and then added weight with each set.
 

mandela

CHB Führer
May 16, 2013
23,467
10,593
Scotland
Piled on weight and reps on every exercise for the 3rd week in a row thinking i'm a Smudger like freak of nature then i look back to see that's me only at the same level i was 3 months ago, ffs.
 
Jun 3, 2013
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Piled on weight and reps on every exercise for the 3rd week in a row thinking i'm a Smudger like freak of nature then i look back to see that's me only at the same level i was 3 months ago, ffs.
That is me though. I've been on a steady decline for over a month now and I'm only just getting back to where I was.

It's pretty amazing just how shit I am at this, man. If it was any other hobby and doing it didn't dramatically change my physical appearance I would've fucked this off ages ago tbh.
 
May 25, 2013
6,692
3,144
Piled on weight and reps on every exercise for the 3rd week in a row thinking i'm a Smudger like freak of nature then i look back to see that's me only at the same level i was 3 months ago, ffs.
That is me though. I've been on a steady decline for over a month now and I'm only just getting back to where I was.

It's pretty amazing just how shit I am at this, man. If it was any other hobby and doing it didn't dramatically change my physical appearance I would've fucked this off ages ago tbh.
Lol looks like we're all in the same boat right now. I'm probably weaker now than when I started my bulk lol. I've somehow gained 7lbs but gotten weaker, fml.
 
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Jun 7, 2012
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Deadlifted for the 2nd time in 3 days, thought recovery would be awful but I actually managed 2 pbs fairly comfortable. 250kgx6 and then 260kgx3, feel like I should be on to possibly beat my 1rm in a few weeks which would mean I'd need to pull 285kg

 
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Jun 3, 2013
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Deadlifted for the 2nd time in 3 days, thought recovery would be awful but I actually managed 2 pbs fairly comfortable. 250kgx6 and then 260kgx3, feel like I should be on to possibly beat my 1rm in a few weeks which would mean I'd need to pull 285kg

Why do you kneel down before deadlifting? Not trying to say anything, just find it interesting, always see you do it.