Personal training / advice

mandela

CHB Führer
May 16, 2013
23,993
10,898
Scotland
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
Very solid time that, mate. Nice work.
 
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mandela

CHB Führer
May 16, 2013
23,993
10,898
Scotland
The most annoying thing was I struggled a fair bit and the missus had some friends there doing too. They were all asking me if I even go to the gym, ffs.

Almost kicked the baby out my missus tbh.
Definitely legit how anything you're naw used to fucks you up though.

Working out or running most days for months yet the day after I painted my living room I thought I developed Spina bifida, ffs.
 
Jun 3, 2013
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Definitely legit how anything you're naw used to fucks you up though.

Working out or running most days for months yet the day after I painted my living room I thought I developed Spina bifida, ffs.
It's mental and it shouldn't really happen imo. Whenever I did the grass in the summer, because our lawn mower is shite I have to bend down a bit which stretches the hamstrings. Got doms everytime. Doms from mowing the fucking lawn for 20 minutes. Are you fucking kidding me?
 
Jan 31, 2017
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Goblet Squat @32.5kg 3,3,3,3,8

Flat Bench @58.5kg 10,10,10

BORS @51kg 15,15,20

21s @21kg 15,15,25

DB Lats @5kg 15,15,15
 
May 31, 2012
11,266
4,820
Just went for AMRAP with the 32kg kettlebell and did 36 swings.

With most of the exercises I do there’s a definitive reason I stop, either I’m fucking gasping for air or a particular muscle is burning. Heavy swings have got the knack of making my lungs and the lactic acid in my muscles build at almost exactly the same rate.
 
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Jan 31, 2017
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DB Shoulder Press @22.5kg 3,3,3,3,3

RDL @58.5kg 10,10,10

DB Rows @22.5kg 15,15,20

Skulls @21kg 15,15,25

DB Face Pull @7.5kg 15,15,15
 
May 25, 2013
8,111
4,799
Deadlift session yesterday for my deload/pivot week.

Did Sumo DL's for the first times in ages. Took me a lot of tweaking to find my form again, I definitely noticed it engaged my lower lats more compared to conventional deadlifts. Overall it just reconfirmed my conclusion that I'm more suited to conventional deadlifts.

Did Zercher squats instead of front squats. I used to hate these but since getting better at front squats it seems Zercher's no longer feel arduous in any way.

Did Glute Bridges instead of RDL's not done these in ages either. Definitely felt them on the hamstrings more, might start incorporating these again.

Instead of normal weighted pull ups I did a pull up variation popular with climbers called Frenchies. Was tougher than I expected if I'm honest can see why climbers like these.
 

mandela

CHB Führer
May 16, 2013
23,993
10,898
Scotland
Changed my run up yesterday.

Flitted between walks jogs and sprints. Mainly jogging but would sprint for 150m or so then walk a bit and then go back to jogging.

Ended up doing 4.8 miles in 44 mins odd.
 
May 25, 2013
8,111
4,799
Changed my run up yesterday.

Flitted between walks jogs and sprints. Mainly jogging but would sprint for 150m or so then walk a bit and then go back to jogging.

Ended up doing 4.8 miles in 44 mins odd.
So kind of like a Fartlek run, where you constantly change pace, it's a common method of training. You don't usually go down to a walk just a real slow jog and just keep mixing things up and switching pace.
 
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May 25, 2013
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OHP day on my deload/pivot week.

Did Behind the neck presses instead of OHP. Not done these in forever, perhaps not since I first started lifting weights. Felt OK, definitely weaker pressing this way of course, but didn't have any problems with my mobility.

Did decline bench instead of legs up bench. Should of gone heavier really forgot you can decline bench a lot in general compared to other bench variations.

Did Spoto Bench instead of Slingshot Bench, was tougher than I thought but not too bad.
 

mandela

CHB Führer
May 16, 2013
23,993
10,898
Scotland
So kind of like a Fartlek run, where you constantly change pace, it's a common method of training. You don't usually go down to a walk just a real slow jog and just keep mixing things up and switching pace.
Aye, pretty much. But it was completely random. Sprints ranged from 50m to 0.3 miles was the longest, I think. Just throw the walks in after the longer sprints but didn't walk, jog, sprint in any arranged manner, if you know what I mean.

Must've looked like an absolute fuckin maniac just randomly bolting, then screeching to a walk then running and suddenly bolting around the neighborhood half naked in my matching florescent headband and trainers.

Was telling the missus aboot it and she's legit fuming. Says she doesn't want to be seen with me outside now.
 
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Jun 3, 2013
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@Rakim i tried an amrap with a 28kg kettlebell just then. I managed 20, getting to nearly 40 (was it?) with 32kg is impressive.

Tbf I did my amrap on my 4th set, if I did it fresh like you probably did I would have got near 100 imo.
 
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May 31, 2012
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@Rakim i tried an amrap with a 28kg kettlebell just then. I managed 20, getting to nearly 40 (was it?) with 32kg is impressive.

Tbf I did my amrap on my 4th set, if I did it fresh like you probably did I would have got near 100 imo.
I’m going to go for 40 reps tomorrow I think.

20 reps on set 4’s good going mate, you’d get way more fresh.
 
Jun 3, 2013
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I’m going to go for 40 reps tomorrow I think.

20 reps on set 4’s good going mate, you’d get way more fresh.
Definitely feel it working my glutes and hamstrings so I'm still hopeful I'll see these DL gains as well. So far, nothing to note.
 
May 31, 2012
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4,820
Definitely feel it working my glutes and hamstrings so I'm still hopeful I'll see these DL gains as well. So far, nothing to note.
Yeah, I dunno an exact timescale to recommend for the 3RM test, either.

6 weeks? Yeah, I’ve plucked that out of my arse, but I reckon that’s scientifically accurate. 6 weeks of heavy swings 3-4 times per week = 10% gains on DL max. Fax.

I just wish I could have slipped this info to Eddie Hall after his 500kg. Imagine what he’d be pulling today.
 
Jun 3, 2013
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Yeah, I dunno an exact timescale to recommend for the 3RM test, either.

6 weeks? Yeah, I’ve plucked that out of my arse, but I reckon that’s scientifically accurate. 6 weeks of heavy swings 3-4 times per week = 10% gains on DL max. Fax.

I just wish I could have slipped this info to Eddie Hall after his 500kg. Imagine what he’d be pulling today.
Oh. I'm meant to be doing them 3-4 times per week?

:warren2
 

mandela

CHB Führer
May 16, 2013
23,993
10,898
Scotland
@Rakim i tried an amrap with a 28kg kettlebell just then. I managed 20, getting to nearly 40 (was it?) with 32kg is impressive.

Tbf I did my amrap on my 4th set, if I did it fresh like you probably did I would have got near 100 imo.
I'd give this amrap a go but would need a week off work, tbh.
 
Jun 3, 2013
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Signed up for BJJ classes there. They have 3 weeks free with no obligation to sign up or pay anything, so thought why not? Seems like a decent martial arts gym as well, if I became a member I could do all sorts like kickboxing, taekwondo, bjj, boxing and hapkido (whatever the fuck that is). Imagine a man with my looks, size and strength coupled with that fighting skill. Absolutely lethal, man.
 
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