Personal training / advice

May 31, 2012
11,120
4,701
After doing about 6 months of high rep deadlifts, the only advice I would give here is to not do them. They're shit.
I’ll feel it all out for the first month, I need to find a nice rep/weight range for each exercise. Stuff like the deadlifts I might end up edging towards 8 reps and the gay little finisher exercises I might do 12-15.

I’ve never consistently done anything with high reps so it’s all new.
 
Jun 3, 2013
3,690
3,390
I’ll feel it all out for the first month, I need to find a nice rep/weight range for each exercise. Stuff like the deadlifts I might end up edging towards 8 reps and the gay little finisher exercises I might do 12-15.

I’ve never consistently done anything with high reps so it’s all new.
There's probably good logic behind switching between high and low reps on deadlifts, tbf.

I've switched back to low reps now and there's zero increase in strength, quite possibly got weaker. There is a huge increase in endurance though, doing 5 reps is easy even at a high weight. So in theory after doing a cycle of high reps it should give you that little extra to be able to push on when you go back to lower reps.

Fuck sake, I'm convincing myself to cycle between them now.
 
May 31, 2012
11,120
4,701
There's probably good logic behind switching between high and low reps on deadlifts, tbf.

I've switched back to low reps now and there's zero increase in strength, quite possibly got weaker. There is a huge increase in endurance though, doing 5 reps is easy even at a high weight. So in theory after doing a cycle of high reps it should give you that little extra to be able to push on when you go back to lower reps.

Fuck sake, I'm convincing myself to cycle between them now.
5x20, got it.
 
Jun 7, 2012
6,526
1,289
There's probably good logic behind switching between high and low reps on deadlifts, tbf.

I've switched back to low reps now and there's zero increase in strength, quite possibly got weaker. There is a huge increase in endurance though, doing 5 reps is easy even at a high weight. So in theory after doing a cycle of high reps it should give you that little extra to be able to push on when you go back to lower reps.

Fuck sake, I'm convincing myself to cycle between them now.
5 reps is equally as hard as 10 reps, you can make any set hard.

Personally I like to hit a heavy 1 to 5 then a heavy 8 to 12 back off.
 
May 25, 2013
7,717
4,347
Back injury didn't feel to bad today so decided to go ahead with OHP session. Went fine, hit my target weights for OHP and sling shot bench.

OHP 4 rep max @50kg - 4 reps completed
OHP 4x2 @47.5kg /AMRAP - 4 reps completed /AMRAP - 3 reps completed
Legs Up Bench 5x5 @61kg
Slingshot Bench 4 rep max @90kg - 4 reps completed
DB Bench 3x18 @15kg superset with Dips 2x18 / 1x12
Rear Delt Flyes 3x18 @9kg superset with DB Flyes 3x18 @15kg
 
Jun 7, 2012
6,526
1,289
Having a few days deload.
Then upping my cals to 4000 a day. I don't really want to go much above that but I really want to hit a deadlift pb before I cut
 
Jun 3, 2013
3,690
3,390
Anyone know the science behind this conundrum? On Saturdays I do a bit of lifting before a boxing session. The lifting consists of a clean and press, kettle bell swings, flat bench and rows. I do them in a circuit to get them done before the boxing. In the boxing I'll do a few rounds shadow boxing, and about 8 rounds on the bag. My science based question is, will the lifting beforehand be a complete waste? Like will I get no gains from it? I do 8-12 reps on everything so it's technically a hypertrophy focused session, but then doing boxing afterwards might interfere with that?
 

mandela

CHB Führer
May 16, 2013
23,928
10,850
Scotland
Anyone know the science behind this conundrum? On Saturdays I do a bit of lifting before a boxing session. The lifting consists of a clean and press, kettle bell swings, flat bench and rows. I do them in a circuit to get them done before the boxing. In the boxing I'll do a few rounds shadow boxing, and about 8 rounds on the bag. My science based question is, will the lifting beforehand be a complete waste? Like will I get no gains from it? I do 8-12 reps on everything so it's technically a hypertrophy focused session, but then doing boxing afterwards might interfere with that?
How hard are you pushing on the boxing afterwards?

Your body can't optimally recover from weights and intense cardio.

Calories will need to be higher also.

It's never a waste though, imo. An athlete/competitor might not do it as they may miss a couple of % points or whatever but not something you should be concerned aboot.
 
Jun 3, 2013
3,690
3,390
How hard are you pushing on the boxing afterwards?

Your body can't optimally recover from weights and intense cardio.

Calories will need to be higher also.

It's never a waste though, imo. An athlete/competitor might not do it as they may miss a couple of % points or whatever but not something you should be concerned aboot.
Relatively hard, I'd say. Leave a bit left in the tank, but still sweating like fuck and heavy breathing. I'd say it's at like 80%.

That's basically my thoughts too. Obviously far from optimal but probably shouldn't really be doing that much harm. I could probably just separate them tbh, but I'm trying to fit everything in whilst having some rest days. Can't be arsed to work out 6 times a week or something right now. If I could I'd just fuck off lifting but that would mean knocking off a solid 3 points off my total. Can't be an 8/10, ffs.
 
Reactions: mandela
May 25, 2013
7,717
4,347
Squats today. I was a bit apprehensive as my upper back had been stiff all morning, a sign my injury still hasn't fully healed and my right knee has been hurting a bit recently due to upping mileage on my runs. But once I warmed up my back was fine and my knee only seems to not hurt when I do squats lol.

Hit my target for 2 rep max on squats thought I might of not hit parallel but looking back at the video I was fine though only just hit it, I prefer to go a bit under parallel but this still counts I guess.

Squat 2 rep max @108kg - 2 reps completed
Squats 4x1 @98kg /AMRAP - 3 reps completed /AMRAP - 3 Reps completed
Paused Squats 5x4 @77kg
B Stance Squats 3x8 @45kg superset with BB Rows 3x8 @51kg
DB Rows 3x16 @17kg superset with RDL's 3x16 @34kg
Single Leg Extensions 3x16 @17kg
 
Reactions: mandela

mandela

CHB Führer
May 16, 2013
23,928
10,850
Scotland
Was meant to run yesterday but it rained. I enjoy running in the rain. Not after the rain. Too many insects come oot after the rain stops.

So went in the gym and practiced handstand push-ups. That's me up to about 8 reps going down 1/100th of the way.

Then I done 100 burpees over the bar in 14:15 mins and then 100 thrusters with just the BB in 9:40. I wasn't actually doing them for time but was curious so next time I can beat it. Was thinking an EMOM approach could easily beat both those times.

My quads and lats are fuckin killing me today though.
 
May 25, 2013
7,717
4,347
Another shitty bench session where I failed to hit my max rep target. Last week could of just been an aberration but that's 2 of the 3 bench sessions I failed on, so clearly what I thought was my 1 rep max for bench is no longer true and I need to drop the training max next week to calculate my lifts for bench. Which obviously sucks, despite no longer cutting I've somehow gotten weaker on bench.

I tried to add 1kg to my 2 Rep max but failed on the 2nd rep and then tried to equal the 89kg I did 7 weeks ago but again failed on the 2nd rep. After back to back roll of shames I just forgot about doing a 2 rep max.

Bench 2 rep max @90kg - 1 rep completed / @89kg - 1 rep completed
Bench 4x1 @82kg /AMRAP - 3 reps completed /AMRAP - 3 reps completed
Close Grip Bench 5x4 @68kg
Incline Bench 3x8 @43.5kg superset with DB Shoulder Press 3x8 @12.5kg
Lateral Raises 3x16 @4.5kg superset with DB Flyes 3x16 @15kg
Rear Delt Flyes 3x16 @9.5kg
 

mandela

CHB Führer
May 16, 2013
23,928
10,850
Scotland
Was meant to run yesterday but it rained. I enjoy running in the rain. Not after the rain. Too many insects come oot after the rain stops.

So went in the gym and practiced handstand push-ups. That's me up to about 8 reps going down 1/100th of the way.

Then I done 100 burpees over the bar in 14:15 mins and then 100 thrusters with just the BB in 9:40. I wasn't actually doing them for time but was curious so next time I can beat it. Was thinking an EMOM approach could easily beat both those times.

My quads and lats are fuckin killing me today though.
These DOMS, man.

Fuck me.

Worse today and it's naw like squat quad Doms, just above the knee, it's from knee to hip.

Meant to workout yesterday but didn't so need to do it noo and I really canny be fucked.

Motivate me, man.
 
Jun 7, 2012
6,526
1,289
Private hey?






























Should be interesting, my mate has booked it so it's us two and the coach. I'm hoping the coach is a big guy so I can basically feel what it's like to get destroyed (no homo)
My mates obviously a million levels above me and I know shit so I've no idea how it's gonna work out.