Personal training / advice

Jan 31, 2017
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I've been doing GZCL Jacked and Tanned 2.0, but just doing the 2nd C/D training block which focuses on strength.
I'm assuming you understand it better than me, but my plan is do GZCL-P until it finishes and then move onto the Rippler

Apparently that's the best way for those who are transitioning from novice programmes (describes me for the last 8 years or so doing a novice program and then hiit, rinse and repeat)
 

mandela

CHB Führer
May 16, 2013
23,958
10,868
Scotland
Any suggestions how to train towards a proper handstand push up (against the wall)?

Just been getting up and doing as many we partials as I can then holding it at the top and going into a negative at the end.

Worth noting I canny even OHP close to my bodyweight.
 
Jan 31, 2017
1,689
402
Any suggestions how to train towards a proper handstand push up (against the wall)?

Just been getting up and doing as many we partials as I can then holding it at the top and going into a negative at the end.

Worth noting I canny even OHP close to my bodyweight.
You have to learn to do frog pose first to get the initial balance right. And you start doing wall walks and hold it for increasing time.

Can do like ten minutes a day training it.
 
Reactions: mandela
Jun 3, 2013
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Any suggestions how to train towards a proper handstand push up (against the wall)?

Just been getting up and doing as many we partials as I can then holding it at the top and going into a negative at the end.

Worth noting I canny even OHP close to my bodyweight.
Can you handstand without the wall? I reckon, and this is just me theorising so probably a fact, that if you can handstand properly your stablising muscles will get much more used to the movement making it 10x easier. If you think of ring dips for example, a lot of people struggle with them because their stabilizers are shit, but they can do normal dips so strength isn't the issue. They can't even balance themselves at the top of the movement. It might be a similar situation here.

It also might not be, and you might end up breaking your neck and dying if you try to learn how to handstand without the wall. How bad do you want it?
 
Jan 31, 2017
1,689
402
Can you handstand without the wall? I reckon, and this is just me theorising so probably a fact, that if you can handstand properly your stablising muscles will get much more used to the movement making it 10x easier. If you think of ring dips for example, a lot of people struggle with them because their stabilizers are shit, but they can do normal dips so strength isn't the issue. They can't even balance themselves at the top of the movement. It might be a similar situation here.

It also might not be, and you might end up breaking your neck and dying if you try to learn how to handstand without the wall. How bad do you want it?
There's something in this.

After all 6 year old girls do handstands all the time and they aren't exactly strong, they just learn to balance, and more importantly, they have no fear.

An adult will be more wary because if they fall they can hurt themselves.

Little girls don't give a shit.

So basically @mandela needs to channel his inner child.
 
May 25, 2013
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4,579
I'm assuming you understand it better than me, but my plan is do GZCL-P until it finishes and then move onto the Rippler

Apparently that's the best way for those who are transitioning from novice programmes (describes me for the last 8 years or so doing a novice program and then hiit, rinse and repeat)
Honestly don't have a clue, as I was already an intermediate when I discovered GZCL. I started off on the original basic GZCL program outlined on Cody LeFever's Blog. Then when I decided I was going to try and bulk again last winter switched to GZCL J&T 2.0 because I wanted something with more volume.
 
May 25, 2013
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Deloading this week, also decided to make it a pivot week which is where you do movements you don't normally do.

Was squats today so instead of low bar squats I did high bar squats. I don't think I've done high bar in over a year and it was weird at first, had to make some adjustments, such as squatting with a wider stance than with low bar and the bar on my traps feels so insecure compared to low bar. But kind of got the hang of it by my 4th working set.

Instead of paused squats I did Platz Squats. Never done them before but they actually felt good, felt like I was hitting quads and glutes more than on normal back squat. Might try and fit them into my program.

Instead of B Stance squats I did Bulgarian split squats. Never really tried them before but again like these, prefer them over lunges. Balance was an issue with my right leg, I clearly need more practice with this move, going to switch out B Stance squats for these as these while trickier don't feel like pure torture like B Stance squats, though I was just doing them with body weight, might be a different story with some weight.

Already feeling sore from this workout despite it being a deload, all the new movements providing a slightly difference stimulus will no doubt give me some killer DOM's tomorrow.
 
May 31, 2012
11,169
4,729
Deloading this week, also decided to make it a pivot week which is where you do movements you don't normally do.

Was squats today so instead of low bar squats I did high bar squats. I don't think I've done high bar in over a year and it was weird at first, had to make some adjustments, such as squatting with a wider stance than with low bar and the bar on my traps feels so insecure compared to low bar. But kind of got the hang of it by my 4th working set.

Instead of paused squats I did Platz Squats. Never done them before but they actually felt good, felt like I was hitting quads and glutes more than on normal back squat. Might try and fit them into my program.

Instead of B Stance squats I did Bulgarian split squats. Never really tried them before but again like these, prefer them over lunges. Balance was an issue with my right leg, I clearly need more practice with this move, going to switch out B Stance squats for these as these while trickier don't feel like pure torture like B Stance squats, though I was just doing them with body weight, might be a different story with some weight.

Already feeling sore from this workout despite it being a deload, all the new movements providing a slightly difference stimulus will no doubt give me some killer DOM's tomorrow.
I’m never actually sure which muscles squats hit for me. With front squats I can feel tension all through my back keeping me upright and I get a serious burn on my quads, and with deadlifts/romanian deadlifts I get some big back/glute/hamstring DOMs.

With squats I never get a burn in a particular spot or any noticeable DOMs, whether I do low or high bar.
 
May 25, 2013
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I’m never actually sure which muscles squats hit for me. With front squats I can feel tension all through my back keeping me upright and I get a serious burn on my quads, and with deadlifts/romanian deadlifts I get some big back/glute/hamstring DOMs.

With squats I never get a burn in a particular spot or any noticeable DOMs, whether I do low or high bar.
With front squats I feel it in the quads the most and the upper back, though that's due to poor mobility. I don't feel it in the lower back at all.

Back squats low bar or high bar I don't get a particular area get hit more than any other apart from lower back when doing high bar. That's something I noticed today. I felt it in my lower back even with a low weight of about 60kg but never feel it in the back with low bar even with higher weights unless I'm doing paused squats with a pause at the bottom.
 

mandela

CHB Führer
May 16, 2013
23,958
10,868
Scotland
Can you handstand without the wall? I reckon, and this is just me theorising so probably a fact, that if you can handstand properly your stablising muscles will get much more used to the movement making it 10x easier. If you think of ring dips for example, a lot of people struggle with them because their stabilizers are shit, but they can do normal dips so strength isn't the issue. They can't even balance themselves at the top of the movement. It might be a similar situation here.

It also might not be, and you might end up breaking your neck and dying if you try to learn how to handstand without the wall. How bad do you want it?
Naw, I can't do a handstand unassisted. I've naw really tried without using the wall though, tbh.

I never really planned to do it like that, man. In crossfit they use a wall so that's all I was going to do.
 
Jun 3, 2013
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3,409
Naw, I can't do a handstand unassisted. I've naw really tried without using the wall though, tbh.

I never really planned to do it like that, man. In crossfit they use a wall so that's all I was going to do.
So you don't want it that bad. It's OK, man. We all have our limits.

In terms of progressing though, I'd learn how to roll out from the wall safely and go to failure. Go as low as possible and try to push yourself back up, if not, hold it then bail. Get lower each time and eventually you'll get it. I stopped doing handstands because they scared the shit out of me tbh.
 
Jan 31, 2017
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402
RDL @66kg 3,3,3,3,10

OHP @15kg 10,10,10

DB BOR @22.5kg 15,15,20

Skulls @18.5kg 15,15,25

DB Face Pulls @5kg 15,15,25
 

mandela

CHB Führer
May 16, 2013
23,958
10,868
Scotland
So you don't want it that bad. It's OK, man. We all have our limits.

In terms of progressing though, I'd learn how to roll out from the wall safely and go to failure. Go as low as possible and try to push yourself back up, if not, hold it then bail. Get lower each time and eventually you'll get it. I stopped doing handstands because they scared the shit out of me tbh.
So basically what I said I've been doing.

Cheers.
 
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May 25, 2013
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Bench session today on my deload/Pivot week.

Instead of normal bench I did wide grip benches. Been meaning to try this for ages, felt weird at first but after a few sets got the hang of it. Feels very different to my normal bench where I have quite a narrow grip, range of motion is definitely a lot shorter, had to readjust the height of my J hooks on the bench to a lower setting. Not as strong obviously but think I will incorporate wide grip bench into my next block of training alongside normal bench, would like to eventually transition into a proper wide grip for my main bench movement.

Did reverse bench instead of paused bench, this was weird as fuck, bar didn't feel very secure in my hands, no way would I risk doing this with any serious weight, won't be doing these again.

Overall enjoying this pivot week, makes deloading less boring and it's giving me new options for movements which should hopefully help me get stronger.
 
May 25, 2013
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3.05 mile tempo run today, 2 miles easy pace, 1 mile at tempo. Went a bit too fast on the first mile, which definitely effected me on the last mile, but overall happy with my time of 22:58.

Was good to get under 23 mins, maybe the pack of Flamin hot Wotsits I had before helped. Maybe there's something to Rakim's idea that Flamin hot Wotsits are a performance enhancer lol. Though they are not really Flamin hot, barely any heat to them as all, more sweet than spicy.

Splits 7:41/8:00/7:02
 
Reactions: mandela
Jun 3, 2013
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It's incredible how a bit of different training stresses the body out so much. I've been squatting every week for years now, so you would think I'm pretty well conditioned for it no matter what kind of variation you do.

Not the case. I did some bullshit workout with the missus on Sunday, was basically squats, lunges and other stupid variants of quad exercises (meant to be lower body but let's be honest these sort of things are retarded and focus mostly on quads). Can't really work out how much squats I did, but it was a half hour workout with rests here and there so it was in the hundreds. All body weight. DOMs of the absolute gods, man. Quads still haven't recovered.

Ruined by a girl's bodyweight workout, ffs.
 
Reactions: mandela