Personal training / advice

May 25, 2013
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I don't know if there's any truth in this because the only source is myself and my own anecdotal evidence.

But you can improve your grip strength by making a concerted effort to grip every weight tighter no matter how light or how heavy.
I'm just generally trying to not use aids like straps where I can avoid it, I got too used to using them and was using them when I didn't even need them and I think it's weakened my grip. So I'll only use them on a workout when I feel my grip is failing.

Also where I used to use both hands to put away my 20kg plates, I'm now just using one hand to hold on with all my might without dropping the fucker on my toes when putting them away. So basically just testing my grip more.

I hope that works as I feel my form on deadlift is much better without straps, if I can fix this weak point on my deadlift without relying on straps I feel I can lift more than even with straps.
 
Jun 17, 2012
5,155
3,092
I've been having to get by with a home workout/bodyweight program from Athlean X.

Was so desperate for some proper weight training that I started doing squats with my girlfriend holding onto me. Managed 10 reps, not bad. Need to fatten her up if I'm to get that progressive overload.
 
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May 25, 2013
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OHP and Slingshot bench 1 rep max test today.

I managed to hit my target of 61kg on OHP which is my PB. Felt heavy as fuck though, even cleaning the bar up was hard.

Slingshot bench I also equaled my PB and did 104kg. Was a tough one, I got stuck twice once about 2-3 inches from the bottom and then again about half way up. I really thought I was going to fail it but just kept pushing and manage to get the bar moving upwards again. My form on bench right now is the best it's ever been, I really figured out my set up now and can maintain good tension and leg drive not matter how hard I'm struggling, where before if I struggled I'd lose all tension and leg drive would go out the window and I'd just try and grind in up through sheer force of will.

Going to start my cut tomorrow. I guess I better start doing cardio again on my non lifting days otherwise I'll be eating fuck all and will be starving.
 
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mandela

CHB Führer
May 16, 2013
23,803
10,796
Scotland
I've been having to get by with a home workout/bodyweight program from Athlean X.

Was so desperate for some proper weight training that I started doing squats with my girlfriend holding onto me. Managed 10 reps, not bad. Need to fatten her up if I'm to get that progressive overload.
Knock her out, mate.

Dead weight has the same effect as working with chains.
 
Jun 7, 2012
6,299
1,133
Did a legs workout last night. Using only 32.5kg dumbells and it wasn't actually that bad of a session.

Rdls 5x10
Laying hamstring curls 5x10
(they are actually really good)
Sumo squats 5x10
Lunges 3x10 each side
 
Jan 31, 2017
1,631
385
Did a legs workout last night. Using only 32.5kg dumbells and it wasn't actually that bad of a session.

Rdls 5x10
Laying hamstring curls 5x10
(they are actually really good)
Sumo squats 5x10
Lunges 3x10 each side
Did a legs workout last night. Using only 32.5kg dumbells and it wasn't actually that bad of a session.

Rdls 5x10
Laying hamstring curls 5x10
(they are actually really good)
Sumo squats 5x10
Lunges 3x10 each side
How did you find squatting with a dumbbell? I only tend to Goblet Squat with them but at some point soon I'll outgrow that move.
 
Jun 7, 2012
6,299
1,133
How did you find squatting with a dumbbell? I only tend to Goblet Squat with them but at some point soon I'll outgrow that move.
What I did was basically a real wide goblet squat, thought they were pretty decent, I think id just have to go higher reps. Not sure if squating with dbs on my shoulders is an option but I'll try that tonight.
 
May 25, 2013
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3,837
My boredom finally overcame my lack of motivation and I went for my first run in 10 weeks. 3 miles in 25:14.

Wasn't as bad as I thought it would be the first mile was even pleasant. Though obviously it was harder than it used to be at that sedate pace.

Haven't been to the beach since I stopped running so haven't seen what it's like since the lock down. I must have seen at least a couple of hundred people while on my run. While far fewer people than normal it's been a while since I've seen that many people. Most where socially distancing though, couples and families keeping to themselves. But still was surprised to see that many people out and about.
 
Jan 31, 2017
1,631
385
What I did was basically a real wide goblet squat, thought they were pretty decent, I think id just have to go higher reps. Not sure if squating with dbs on my shoulders is an option but I'll try that tonight.
I could never find a good way of squatting two dumbbells together so if you find something that works and works enough were you'd replace your Goblet Squat let me know!
 
Jan 31, 2017
1,631
385
My boredom finally overcame my lack of motivation and I went for my first run in 10 weeks. 3 miles in 25:14.

Wasn't as bad as I thought it would be the first mile was even pleasant. Though obviously it was harder than it used to be at that sedate pace.

Haven't been to the beach since I stopped running so haven't seen what it's like since the lock down. I must have seen at least a couple of hundred people while on my run. While far fewer people than normal it's been a while since I've seen that many people. Most where socially distancing though, couples and families keeping to themselves. But still was surprised to see that many people out and about.
Almost every man and his dog will be out and about over the course of the day mate.

As long as they're taking social distancing seriously it's all good though.

It'll be so weird going back to normal when this is all over.
 
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Jan 31, 2017
1,631
385
Today was my Barbell Bench Press E1rm test.

I was supposed to set the bar to 55kg and hitting 20 on that would have made me over the moon. However logistically 56kg was easier so I set to 56kg fully expecting to fail before 20reps.

The first 11 of so reps absolutely flew up and down. It was like lifting air. Then the 12th I felt it a bit but was still pretty comfortable. The 18th rep became a grind, but I could still touch my chest and lock out so I kept going, figuring if I do fail with a 55kg bar I'd survive easily after 20 seconds catching my breath. I completed the 19th rep and it felt really heavy going into the 20th,but I was not gonna let any shit form in so I lowered it to my chest and tried with all my might to lift it back, and I actually managed to lock out again but my arms were shaking and I was out of breath by this point so I left it there.

It puts my E1RM at 118kg which is insane. But there calculators have proved really accurate for me so I think I can confidently say I'd press more than 100kg now which is progress in my eyes.

Followed it with 5 sets of pressups. 18,15,15,15,15 and they were a proper grind.

Actually feel a bit light hearted after that tbh really exerted myself.

Fully expecting @craigseventy to wonder how any measly human can be proud of benching 20 reps at 56k :killself
 
Jun 7, 2012
6,299
1,133
Today was my Barbell Bench Press E1rm test.

I was supposed to set the bar to 55kg and hitting 20 on that would have made me over the moon. However logistically 56kg was easier so I set to 56kg fully expecting to fail before 20reps.

The first 11 of so reps absolutely flew up and down. It was like lifting air. Then the 12th I felt it a bit but was still pretty comfortable. The 18th rep became a grind, but I could still touch my chest and lock out so I kept going, figuring if I do fail with a 55kg bar I'd survive easily after 20 seconds catching my breath. I completed the 19th rep and it felt really heavy going into the 20th,but I was not gonna let any shit form in so I lowered it to my chest and tried with all my might to lift it back, and I actually managed to lock out again but my arms were shaking and I was out of breath by this point so I left it there.

It puts my E1RM at 118kg which is insane. But there calculators have proved really accurate for me so I think I can confidently say I'd press more than 100kg now which is progress in my eyes.

Followed it with 5 sets of pressups. 18,15,15,15,15 and they were a proper grind.

Actually feel a bit light hearted after that tbh really exerted myself.

Fully expecting @craigseventy to wonder how any measly human can be proud of benching 20 reps at 56k :killself
Nah I don't look at things like that, I just think fuck yes! Well done on the progress. I train mostly with people who aren't as strong as me and I find their pbs just as impressive as the ones who are stronger than me. You'll smoke 100 im sure of it. Get it loaded up
 
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Jan 31, 2017
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Nah I don't look at things like that, I just think fuck yes! Well done on the progress. I train mostly with people who aren't as strong as me and I find their pbs just as impressive as the ones who are stronger than me. You'll smoke 100 im sure of it. Get it loaded up
Just when I thought I couldn't be any more gay for you.
 
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Jan 31, 2017
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385
Just done my test for BOR.

Again 56kg barbell. These lifts felt really easy tbh.

I powered through 20 reps really comfortably.

Towards the end my shoulders were starting to roll a bit so I stopped after the 20th rep.

But I actually think if I'd have rowed slower I'd have been able to get about 25/30 reps in.

Either way it's done now and I'm pleased I could hit 20 reps at that weight.

I finished the workout off with 5 sets of pull ups. 6,5,5,4,4.

Next cycle I'll be trying 20 reps at 61kg.

Tomorrow or the day after I'll be doing barbell RDL and barbell Back Squat. Both at 61kg.
 

mandela

CHB Führer
May 16, 2013
23,803
10,796
Scotland
Routine is away to shit now I'm WFH everyday. You'd think it be easier...

So, from today set my alarm was set to get up early and workout before work.

Was absolutely fucked, man. Dizzy spells between sets, ffs. Was an ok workout and good to get it done though.
 
Jan 31, 2017
1,631
385
Pendaly rows are 68 times harder than BORs for some reason.
The actual range of movement is a lot stricter isn't it. So the weight has to be less than usual Bors which are kind of set up biased towards the lifter imo.

I prefer Bors as an exercise though tbh and I have enough plates to cope with Bors getting heavier.
 
Jan 31, 2017
1,631
385
Routine is away to shit now I'm WFH everyday. You'd think it be easier...

So, from today set my alarm was set to get up early and workout before work.

Was absolutely fucked, man. Dizzy spells between sets, ffs. Was an ok workout and good to get it done though.
My routine is better than ever tbh. I have a real sense of appreciation for my home gym as I've seen so many people losing their shit with the gym closures.

Motivates me to work that bit harder as I have the means, motive and opportunity.
 

mandela

CHB Führer
May 16, 2013
23,803
10,796
Scotland
My routine is better than ever tbh. I have a real sense of appreciation for my home gym as I've seen so many people losing their shit with the gym closures.

Motivates me to work that bit harder as I have the means, motive and opportunity.
I just canny be fucked, man.

Not once, not one single time in my life, have I ever looked for to or enjoyed a workout.

I quite enjoy running though.