Personal training / advice

Jun 3, 2013
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Did the first day and it's enjoyable at least. Probably gonna make incredible gains from this tbh. You just can't buy this level of knowledge.
 
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mandela

CHB Führer
May 16, 2013
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Scotland
Created a new plan, need all of your expert opinions. I'm obviously an expert also but need this to be peer reviewed. Currently I'm doing two boxing classes a week and another session at the boxing gym which is just an open workout, so on that day I combine lifting with boxing.

So it'll look like this - Monday: gym, Tuesday: boxing, Wednesday: gym, Thursday: boxing, Friday rest, Saturday lifting and boxing, Sunday rest.

I've tried to hit each body parts as much as possible, but it has to be noted by motivation for lifting is basically zero right now and has been for ages. So I've picked the exercises I like the most and have made sure I won't be in the gym for longer than an hour to an hour and a half. Also concentrating on rest times a lot to improve my fitness for boxing.

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COLOUR CODED IT BUT CAN'T BE BOTHERED TO explain and also typed that in capitals but can't be bothered to retype. Is there anything overly wrong with this, anything I should add or replace etc.
Not much shoulders, unless paloff press is shoulders.

When i was a wee guy I'd find pieces of glass and think they were diamonds though, so bear that in mind.
 

mandela

CHB Führer
May 16, 2013
23,908
10,838
Scotland
Same

Same, and I do think something around 75kg/165lbs is ideal for us. We're probably about the same muscle mass, I guess. I weighed that in the summer and was happy, a fair amount of fat still but the definition was clear. I went down to about 161lbs just before summer really started and looked awful, so 164-166 is probably the sweet spot. Shame I now weigh 175lbs, ffs.

Luckily I'm a pure ride with a handsome boabie so it doesn't actually matter, just talking ideals here.
It's def on the slimmer side. What's shit is now I'm nearly there it's clear I'd need to get to about 158ish to be proper cut. I just don't think I have the muscle mass to pull that off, tbh.
I was 175 about 5 or 6 weeks ago but the weight has come of easy. Probably too fast, tbh. Is this new way of eating. Basically high volume, low calorie eating. I'm always full and have plenty of 'treats' in there like PB&J wraps and ice cream, both under 200 cals, and all sorts of other good shit that's really filling/big but low cal.
 
May 25, 2013
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Followed up yesterdays disappointing squat day with an even more underwhelming bench day. I wanted to add 1kg to my 4 rep max which seemed doable as I been eating at maintenance for a few weeks now. But nope only managed 3 reps so dropped down to the weight I did 7 weeks ago when I was cutting, surely I could match that, nope only managed 3 reps as well, so just left it as that.

Then on my AMRAP's I had hoped to do 4 reps like I had 7 weeks ago but again only managed 3 reps. I've had 3 days off from exercise due to injury and yes my diet wasn't perfect but it wasn't horrible for those 3 days but I've somehow gotten weaker. What a load of bollocks, how can 3 days, some chocolate and some biscuits see such a drop in performance.

Bench 4 rep max @ 84.5 kg - 3 reps completed / @83.5kg - 3 reps completed
Bench 4x2 @82kg /AMRAP - 3 reps completed .AMRAP - 3 reps completed
Close Grip Bench 5x5 @66kg
Incline Bench 3x10 @39kg superset with DB Shoulder Press 3x10 @10.5kg
Lateral Raises 3x18 @4kg superset with DB Flyes 3x18 @15kg
Rear Delt Flyes 3x18 @9kg
 
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Jun 3, 2013
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Not much shoulders, unless paloff press is shoulders.

When i was a wee guy I'd find pieces of glass and think they were diamonds though, so bear that in mind.
I think my thought process there is I'm boxing 3x a week which uses the shoulders heavily, I don't think I'll need to do any lateral raise fluff. Still OHP on day 3 when I do power cleans and press, though. Also delts will get hit when doing benches so I THINK I'll be OK.
 
Reactions: mandela
Jun 3, 2013
3,680
3,388
It's def on the slimmer side. What's shit is now I'm nearly there it's clear I'd need to get to about 158ish to be proper cut. I just don't think I have the muscle mass to pull that off, tbh.
I was 175 about 5 or 6 weeks ago but the weight has come of easy. Probably too fast, tbh. Is this new way of eating. Basically high volume, low calorie eating. I'm always full and have plenty of 'treats' in there like PB&J wraps and ice cream, both under 200 cals, and all sorts of other good shit that's really filling/big but low cal.
Yeah getting down to 165 won't be a problem and I'll probably do it next summer. I'm kind of enjoying looking a bit bulkier in clothes now though especially with winter coming. That's the thing living here, nobody will see any part of my body apart from my head and hands until April next year, ffs.
 
Reactions: mandela

mandela

CHB Führer
May 16, 2013
23,908
10,838
Scotland
Yeah getting down to 165 won't be a problem and I'll probably do it next summer. I'm kind of enjoying looking a bit bulkier in clothes now though especially with winter coming. That's the thing living here, nobody will see any part of my body apart from my head and hands until April next year, ffs.
Opposite for me, man. Roasting all year and even on the odd occasion when it dips down to like 21, and all the Floridians are cutting aboot in boots and scarves, my good Scottish genes are still roasting at that temp so I'm still in just shorts and flip flops. Basically gotty be on it 365, man. The pressures of being a pure ride, man.

Think I'll hit 164 this week. Will post a pic of the big event.
 

mandela

CHB Führer
May 16, 2013
23,908
10,838
Scotland
Done a full body supersets -ss- today...think I'm back on them.

Squats 4x6 (at the weight i done last time 4x10, ffs) -ss- incline lat raises
Inc bench -ss- body rows
Inv chin up -ss- DB tri exts
 
May 31, 2012
11,105
4,692
Done a full body supersets -ss- today...think I'm back on them.

Squats 4x6 (at the weight i done last time 4x10, ffs) -ss- incline lat raises
Inc bench -ss- body rows
Inv chin up -ss- DB tri exts

I rarely do them but my fave supersets are these two:-

Bench/pullups
Front squats/Romanian deads

I’ve been in some serious fucking pain after just doing either that upper body superset or the lower one for a few goes. I never know what sets/reps combination to do with them or how long of a rest to leave though.
 

mandela

CHB Führer
May 16, 2013
23,908
10,838
Scotland
I rarely do them but my fave supersets are these two:-

Bench/pullups
Front squats/Romanian deads

I’ve been in some serious fucking pain after just doing either that upper body superset or the lower one for a few goes. I never know what sets/reps combination to do with them or how long of a rest to leave though.
Fuck supersetting squats and RDLs, man. at most i'll superset lat raises with any kind of squat.
 
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May 31, 2012
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Fuck supersetting squats and RDLs, man. at most i'll superset lat raises with any kind of squat.
Yeah it’s not fun. It’s just a quick way to get a lower body day done if I’m short of time.

I’ll have to try it again and consciously think about it, but I’m pretty sure the last few times I’ve stopped because I’m fucking gasping for air rather than aching.
 
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Jun 7, 2012
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I'd be absolutely dead supersetting squat and rdl.

I have a biggish pull tonight of 275kg beltless, it would be a 5kg beltless pb and set me up nicely for a real pb possibly. Been pulling beltless for a while now and I'm definitely ready to have a deload after tonight. Will post it after if I'm happy with it.
 
May 25, 2013
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So I originally wanted to do 275kg but decided to do 272.5kg because 275kg seemed risky, anyway I did the 272.5kg then thought fuck it and did 280kg beltless. Very pleased.

I love sessions like that, you go in with a bit of apprehension, play it safe, it feels easy and so you smash one out the park and go beyond what you thought you could do. 280kg beltless is bonkers considering how much time you had off.
 
May 25, 2013
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4,330
Deadlifts for me too yesterday, didn't pill 280kg though, lol.

Deadlifts went fine though my grip is an issue now I've upped the weights again for deadlift, needed to use straps for my AMRAP sets.

Front Squats were a cunt though. The injury to my lower trap really didn't like the position I was getting into when front squatting, felt really uncomfortable. Was a bit worried I'd make my injury worse, but powered through and used a physio ball to massage my injury between sets. After the workout my back and neck were pretty stiff, but woke up fine this morning, so got away with it. Though I might rethink OHP on Friday depending on how it feels.

Deadlift 4 rep max @131kg - 4 reps completed
Deadlifts 4x2 @127.5kg /AMRAP - 4 reps completed /AMRAP - 3 reps completed
Front Squats 5x5 @66kg
RDL's 3x10 @46kg superset with Weighted Pull Ups 3x10 @14.5kg
Snatch Grip Rows 3x18 @31kg superset with Hammer Curls 3x18 @10.5kg
EZ Barbell Curl 3x18 @24kg
 
Jun 7, 2012
6,516
1,286
I love sessions like that, you go in with a bit of apprehension, play it safe, it feels easy and so you smash one out the park and go beyond what you thought you could do. 280kg beltless is bonkers considering how much time you had off.
Cheers mate, surprised how quick pull has come back to be honest I'm hoping on a perfect day with a belt I can hit 290kg before I start my cut. That's the shit thing about how I do things, I just reach a new high on strength but then lose it cutting.
 
May 31, 2012
11,105
4,692
My new routine’s 4x10 on everything, mainly because I’ve been doing 4-5 reps or lower on everything for years now and it’s fucking me up all the time. I’m going for lighter weights until Xmas.

1: Front squats, OHP, Row, Back extensions

2: Squats, Pullups, Bench, Pullovers

3: Deadlifts, Dips, Lateral raises, Tricep kickbacks

4: Assault bike, KB swings, Farmer’s walks, ab roller

I did session 2 the other day and it was fucking hard work. I’ll see how it goes but I might have to move a couple around. I’m finding that my heart rate’s up for the whole workout and I’m proper sweating. I never really had that with the 5x5 stuff.
 
Reactions: mandela
May 31, 2012
11,105
4,692
That’s not completely accurate but it’s hard to list it properly. I’m working 7 days on, 7 days off now, so on the days off I do the bike or jog at the end anyway, and I’m looking to start climbing seeing as BJJ’s going to be the last thing to come back due to the covid restrictions.

That plan’s a fairly good outline of my next 4 months though.
 
Jun 3, 2013
3,680
3,388
My new routine’s 4x10 on everything, mainly because I’ve been doing 4-5 reps or lower on everything for years now and it’s fucking me up all the time. I’m going for lighter weights until Xmas.

1: Front squats, OHP, Row, Back extensions

2: Squats, Pullups, Bench, Pullovers

3: Deadlifts, Dips, Lateral raises, Tricep kickbacks

4: Assault bike, KB swings, Farmer’s walks, ab roller

I did session 2 the other day and it was fucking hard work. I’ll see how it goes but I might have to move a couple around. I’m finding that my heart rate’s up for the whole workout and I’m proper sweating. I never really had that with the 5x5 stuff.
After doing about 6 months of high rep deadlifts, the only advice I would give here is to not do them. They're shit.