Personal training / advice

May 31, 2012
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Crossfit Games has just started on Youtube if anyone is interested. Probably a foregone conclusion for Fraser and Toomey again though.
Yeah, I kept up with the qualifiers a couple of weeks back and nobody even gets close to those two. Fraser, especially, is fucking unreal. He just doesn’t need to rest.
 
May 25, 2013
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Yeah, I kept up with the qualifiers a couple of weeks back and nobody even gets close to those two. Fraser, especially, is fucking unreal. He just doesn’t need to rest.
Yeah Fraser is just untouchable right now, even when someone does look like they might challenge him he just goes into another gear and then wins a bunch of events and leaves everyone else thinking what the hell do they have to do to win. I can't see him losing this year or any other year any time soon. Ohlsen looks like his biggest rival this year but he was over 150 points behind in the qualifiers lol.

Brooke Wells at least got close on points to Toomey the women's event being 30 or 40 points behind but Toomey looks to be in even better shape than before so I can't see anyone being a serious threat. Was good to see Katrin Davidsdottir qualify but sucked that Sara Sigmundsdottir again choked this year.
 
Jan 31, 2017
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Got up for my workout this morning but the baby wouldn't stay asleep so I couldn't get in the zone.

Determined to complete it soon as I get in from school
 
May 31, 2012
11,157
4,725
Yeah Fraser is just untouchable right now, even when someone does look like they might challenge him he just goes into another gear and then wins a bunch of events and leaves everyone else thinking what the hell do they have to do to win. I can't see him losing this year or any other year any time soon. Ohlsen looks like his biggest rival this year but he was over 150 points behind in the qualifiers lol.

Brooke Wells at least got close on points to Toomey the women's event being 30 or 40 points behind but Toomey looks to be in even better shape than before so I can't see anyone being a serious threat. Was good to see Katrin Davidsdottir qualify but sucked that Sara Sigmundsdottir again choked this year.
I thought the scariest thing about Fraser was how all his event times improved when he was doing them solo due to the Covid regs. He must have literally been looking around and slowing down to catch his breath when he saw how far behind the rest of the field were over the past 5 years.

Left to get it done on his own, he just goes 100% and it makes everyone else look amateur. There’s nobody close.
 
Jan 31, 2017
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Flat Bench @66kg 3,3,3,3,6

Goblet Squat @25kg 10,10,10

BOR @51kg 15,15,20

21s @18.5kg 15,15,25

Lats @5kg 15,15,15

Week 1 done.
 
May 25, 2013
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3.55 mile run today done in 29:00. Apart from my lower back being sore from deadlifts, felt good. My cruising pace seems faster recently, had to force myself to slow down constantly to prevent from going sub 8 which I feel is too quick for these easy paced runs. Will try and add another half mile to Saturdays long run and gradually keep upping mileage every week.
 
Reactions: mandela

mandela

CHB Führer
May 16, 2013
23,957
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Scotland
3.55 mile run today done in 29:00. Apart from my lower back being sore from deadlifts, felt good. My cruising pace seems faster recently, had to force myself to slow down constantly to prevent from going sub 8 which I feel is too quick for these easy paced runs. Will try and add another half mile to Saturdays long run and gradually keep upping mileage every week.
Done 5 miles today. Longest I've done in years. The last mile was fuckin hard, man. I done 4 last week sure and it was easy...but that extra mile was a push, even though I wasn't pushing for time (40:34) as Im really just trying to get used to going a bit further so I can improve my 5k time...not that I'm sure that's a legit approach to improving a 5k time.

I've said it before but I just really enjoy running. Fuckin despise working out but running is just lovely, man.
 
May 31, 2012
11,157
4,725
I've said it before but I just really enjoy running. Fuckin despise working out but running is just lovely, man.
I wish I loved running. I’m the complete opposite to you. When my back’s in good condition I genuinely look forward to a deadlift session and stuff, I fucking hate the cardio.

I’m looking forward to Covid fucking off because I’m starting a new shift pattern and I’m lobbing in some swimming, climbing, and more BJJ just so I don’t have to run again. Maybe even some boxing/muay thai.
 
May 25, 2013
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Done 5 miles today. Longest I've done in years. The last mile was fuckin hard, man. I done 4 last week sure and it was easy...but that extra mile was a push, even though I wasn't pushing for time (40:34) as Im really just trying to get used to going a bit further so I can improve my 5k time...not that I'm sure that's a legit approach to improving a 5k time.

I've said it before but I just really enjoy running. Fuckin despise working out but running is just lovely, man.
Running for further and building endurance will no doubt help your 5K. All the 5K training programs I've seen like Hal Higdon's 5K will have at least a 5-7 mile long endurance run.

Like you I really enjoy running, especially when the weather is good. I find really long runs to be the most enjoyable, keeping a easy, steady pace for mile after mile with the sun beating down on you, while running alongside the sea is as about as good as a workout ever gets for me.

But I'll admit as the weather gets worse I find it harder to get motivated. It's not cold yet here but it's only a matter of time. I've purchased a new Under Armour running jacket for this winter which I picked up at a steal for £35 when it retails for £105 now on the Under Armour website, hoping this motivates me to run in the cold and rain.
 
Reactions: mandela
May 25, 2013
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OHP and Slingshot bench 1 rep max test yesterday. I improved OHP by a measily 0.5kg lol, Slingshot bench remained the same. This last training block as been total wank, stalled on bench and squat, 5kg improvement in deadlift and 0.5kg improvement on OHP.

I'm going to have to tweak some things. I'm going back to paused bench press instead of close grip bench press as clearly the switch for this training block likely caused this plateau. I'm going to tweak my paused squats, do them for a 4 count instead of 3 and change where I pause. I paused before right at the bottom but I feel weakest just above parallel it seems, so that's where I'll pause from now on.

Been too cheap to buy a kettle bell or kettle bell handle to try Rakim's method to improve deadlift. But might incorporate glute bridges again to see if that can replicate something similar with them.

Going to deload next week but also do a pivot week which means I'll do movements I don't normally do. I'm going to try high bar squatting again as haven't done that in over a year, not sure I'll have the mobility for it but I guess we'll see. Also going to try Platz squat, he had crazy legs so maybe worth trying. Also going to do Sumo DL's again instead of conventional deadlift. Not sure what to switch out bench for, maybe a reverse grip bench or a decline bench or perhaps maybe a good time to try doing a wider grip bench.
 
Jan 31, 2017
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Does anyone else here use a progressive spreadsheet or an app for workouts.

I use daily strength which is really good for tracking, but not so much for the planning aspect.

You know for calculating what your next lift "should" be?
 
Jun 7, 2012
6,540
1,301
Does anyone else here use a progressive spreadsheet or an app for workouts.

I use daily strength which is really good for tracking, but not so much for the planning aspect.

You know for calculating what your next lift "should" be?
Pen and paper for me, I have a log book, I just write my numbers down and then try and beat them the week after. Basically just do more than last time somehow
 
May 25, 2013
7,933
4,570
Does anyone else here use a progressive spreadsheet or an app for workouts.

I use daily strength which is really good for tracking, but not so much for the planning aspect.

You know for calculating what your next lift "should" be?
I'm using the GZCL Method app, you enter your maxes then it calculates the amount you should lift for tier 1 and tier 2 working sets.
 
Reactions: lufcrazy
Jan 31, 2017
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Cheers.

I've kinda realised the app I'm using atm I just a tracking app, so it tells me what I've done and when I've done it, but doesn't encourage progression if you know what I mean.

The spreadsheet I'm using right now is brilliant for the workout I'm doing though, but might get a progressive app to cover different types of workout.

Pen and paper is so old skool haha
 

mandela

CHB Führer
May 16, 2013
23,957
10,868
Scotland
Running for further and building endurance will no doubt help your 5K. All the 5K training programs I've seen like Hal Higdon's 5K will have at least a 5-7 mile long endurance run.

Like you I really enjoy running, especially when the weather is good. I find really long runs to be the most enjoyable, keeping a easy, steady pace for mile after mile with the sun beating down on you, while running alongside the sea is as about as good as a workout ever gets for me.

But I'll admit as the weather gets worse I find it harder too get motivated. It's not cold yet here but it's only a matter of time. I've purchased a new Under Armour running jacket for this winter which I picked up at a steal for £35 when it retails for £105 now on the Under Armour website, hoping this motivates me to run in the cold and rain.
I was going to go up to 10k just to log a time but, tbh, I was feeling the 5 miles in my joints so not sure I'll bother. Is that just an endurance thing that improves with training or what?

That's why I always trained for speed rather than distance...but I do like just running nice and easy.

Obviously the weather here is a big plus. Going into autumn now to so the humidity is dropping off. I actually love it how and sticky but there's no doubt it hinders performance.
 
Jun 3, 2013
3,717
3,408
Pen and paper for me, I have a log book, I just write my numbers down and then try and beat them the week after. Basically just do more than last time somehow
Same, but I just use the notes on my phone. I tried using an app once but it just annoyed me with all the extra work tbh.
 
May 25, 2013
7,933
4,570
I was going to go up to 10k just to log a time but, tbh, I was feeling the 5 miles in my joints so not sure I'll bother. Is that just an endurance thing that improves with training or what?

That's why I always trained for speed rather than distance...but I do like just running nice and easy.

Obviously the weather here is a big plus. Going into autumn now to so the humidity is dropping off. I actually love it how and sticky but there's no doubt it hinders performance.
Yes with time and more training your body adapts and your joints get stronger and you feel less wear and tear on your joints. Adding miles should be a gradual thing.

There's a general rule of thumb to not add more than 10% to your weekly total mileage or 10% to your longest run per week. So if your total weekly mileage is say 10 miles don't add more than 1 mile the next week to your weekly mileage and if your long run is 5 miles, don't add more than 0.5 miles to your long run the following week. That slower rate of progression ensure your joints have time to adapt to the increase in mileage.

I'm the opposite I've never really trained for pure speed, upping overall mileage was how I gauged progression.
 
Reactions: mandela
Jun 7, 2012
6,540
1,301
Same, but I just use the notes on my phone. I tried using an app once but it just annoyed me with all the extra work tbh.
I was too till recently, I can't me arsed messing about with fancy apps and I don't need owt working out for me as I just use progressive overload so it's a case of just writing two numbers down after a set. Simple and effective
 
Reactions: lufcrazy
Jan 31, 2017
1,689
402
I was too till recently, I can't me arsed messing about with fancy apps and I don't need owt working out for me as I just use progressive overload so it's a case of just writing two numbers down after a set. Simple and effective
Part of it, for me, is the investment in time I make into tracking a program helps increase my motivation and give me that extra little boost.

Plus by trusting in a process I remove any self doubts.

All I have to do is move the metal in a certain direction and then trust the science behind whoever has made the plan. The more automated the process the more I can just focus on doing the training. But we're all wired different, that just helps me.

Tbh though I'm really enjoying the GZCL-P and I've been reading loads about the method and the more advanced programmes and I reckon I can knock up my own spreadsheet during one of the deload weeks.

I don't think I'll find a tracking app better than the one I have atm.