Personal training / advice

May 25, 2013
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4,788
Squats today. Went fine, had to tweak my squat form a little need to squat narrower with my feet pointless at less of an angle, that seemed to help with depth and helped me get more glute activation at the mid point of the lift.

Also managed to do a 4th rep on my second set of AMRAP's which is 1 better than the last time I did this workout, so any improvement even if it was just one rep is a good sign.

Paused squats I've tweaked, pausing at parallel where before I was pausing and the very bottom of my range of mobility. Definitely felt harder this way, my lower back was on fire for the last 2 sets.

SquatS 6 rep max @93.5kg - 6 reps completed
Squats 4x3 @98kg /AMRAP - 4 reps /AMRAP - 4 reps
Paused Squats 5x6 @66kg
Bulgarian Split Squats 3x12 superset with BB Rows 3x12 @47kg
Front Levers 3x1
Russian Twists with 5kg Medicine ball 3x29
 
May 31, 2012
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5x23 on swings, I didn’t go for 50 reps in the end. Maybe in a few days. I’d like to make a decent excuse but I just didn’t want to.
 

mandela

CHB Führer
May 16, 2013
23,993
10,898
Scotland
@Brighton Bomber my completely made up training routine seems to be working.

Went a run there and felt really good. 4 miles in just about 29 mins. If I kept a closer eye on the time I could've went sub 29 mins, which is be pretty chuffed.

Interestingly, my 3 mile split was under 22 mins so I reckon my 5k was around 22:20 - 22:30 time which is well under the 22:59 it was the last time I timed it, when I felt that was me really pushing as hard as I could so that's a big improvement not just in time but how I felt doing it.

Was a morning run so a bit cooler and I just had a cuppa tea and some water. Usually I run later, after food and hotter.

16150
 
Reactions: Brighton Bomber
May 25, 2013
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Bench session yesterday, 6 rep max test. I tried 80kg but only managed 5 reps, dropped weight to 79kg and again only did 5 reps, then realised I'd been lifting the wrong weight lol. 80kg was the weight for my working sets, I was meant to do 77kg for 6 reps. Then fought fuck it and just forgot about 6 rep max and completed the rest of my workout.

Bench 6 rep max test @80kg - 5 reps
Bench 4x3 @80kg /AMRAP - 4 reps/AMRAP - 3 reps
Wide Grip Paused Bench 5x6 @53.5kg
Incline Bench 3x12 @38kg superset with DB shoulder Press 3x12 @7.5kg
Hanging X Leg Raises 3x11
Russian Twist with 5kg Mball 3x29
 
May 25, 2013
8,101
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3 mile run today, 2 miles slow, 1 mile at tempo, done in 23:51. Not happy with the time as I did it in 23 mins last week. Physically I felt fine, felt like I was pushing myself at a good pace but wasn't getting the split times I was expecting for the effort I was putting in. I did only get 5 hours sleep last night and it did seem I was running into a head wind the whole time no matter what direction I was running in. I also took a different route which was more windy so maybe that had an effect.

Splits 8:14/8:01/7:11
 

mandela

CHB Führer
May 16, 2013
23,993
10,898
Scotland
3 mile run today, 2 miles slow, 1 mile at tempo, done in 23:51. Not happy with the time as I did it in 23 mins last week. Physically I felt fine, felt like I was pushing myself at a good pace but wasn't getting the split times I was expecting for the effort I was putting in. I did only get 5 hours sleep last night and it did seem I was running into a head wind the whole time no matter what direction I was running in. I also took a different route which was more windy so maybe that had an effect.

Splits 8:14/8:01/7:11
Sign up to my new running program and I ll have you under 22 mins in a month.

Only $14.99 a month.
 
May 25, 2013
8,101
4,788
Sign up to my new running program and I ll have you under 22 mins in a month.

Only $14.99 a month.
Lol, in all honesty I'm not really bothered about running faster, am just running for the sake of running.

I've long given up on breaking new PB's no chance of me doing that as I'm 18lbs heavier than I was when I was at my best and was doing sub 7 min miles on 10 mile runs. I'd have to shed a load of muscle to get anywhere near that fast again and I'd rather look good than run fast.
 
Jun 3, 2013
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First lesson of BJJ last night. Mate came with me who's a 108kg powerlifter, ended up drilling with him :lol: I figure if I can do the drills on him then it'll be far easier against guys my own size. Could barely wrap my legs around him in guard ffs.

Luckily he's got the endurance of, well, your standard massive powerlifter I guess. So I was mostly moving around dead weight with little resistance. Was a lot of effort still.

With that one lesson under my belt I'm almost confirmed as the most dangerous man on the planet and all.
 
May 25, 2013
8,101
4,788
Deadlift session today, Ripped a callus off my right hand which stung like a fucker, wasn't pleasant doing the rest of my workout with an open wound. But on the positive side, my right hand is my wanking hand, it will now be smooth like a virgins hand lol.

Deadlift 6 rep max @129kg - 6 reps completed
Deadlift 4x3 @131.5kg /AMRAP - 3 reps /AMRAP - 3 reps
Front Squats 5x6 @61kg
RDL's 3x12 @44kg superset with Weighted Pullups 3x12 @11kg
Front Levers for 6 counts 3x3
Russian Twist with 5kg medicine ball 3x29
 
May 31, 2012
11,260
4,810
First lesson of BJJ last night. Mate came with me who's a 108kg powerlifter, ended up drilling with him :lol: I figure if I can do the drills on him then it'll be far easier against guys my own size. Could barely wrap my legs around him in guard ffs.

Luckily he's got the endurance of, well, your standard massive powerlifter I guess. So I was mostly moving around dead weight with little resistance. Was a lot of effort still.

With that one lesson under my belt I'm almost confirmed as the most dangerous man on the planet and all.
Nice, mate. Finland’s got a bit of a BJJ scene hasn’t it? I remember ADCC being out there a few years back. Maybe 2017.
 
Jun 3, 2013
3,757
3,431
Nice, mate. Finland’s got a bit of a BJJ scene hasn’t it? I remember ADCC being out there a few years back. Maybe 2017.
Yeah, I don't know much about the "scene" tbh, but there are a lot of people that do it and a lot of gyms, relatively. MMA is pretty big here too. In Helsinki alone you can probably find about 20 gyms that'll do bjj, I remember when I lived in Kent 5 years ago there were about 4 or 5 and zero in Maidstone which is a big town (compared to anything here).

Another cool thing is, there's a few guys that can have their lineage traced back to the Gracies, and they were black belts way before the big BJJ boom over the past few years. So a lot of the black belts now got their black belts from them, so there's a lot of people with lineage back to the Gracies. Obviously doesn't mean much but it's cool nonetheless.
 
May 31, 2012
11,260
4,810
Yeah, I don't know much about the "scene" tbh, but there are a lot of people that do it and a lot of gyms, relatively. MMA is pretty big here too. In Helsinki alone you can probably find about 20 gyms that'll do bjj, I remember when I lived in Kent 5 years ago there were about 4 or 5 and zero in Maidstone which is a big town (compared to anything here).

Another cool thing is, there's a few guys that can have their lineage traced back to the Gracies, and they were black belts way before the big BJJ boom over the past few years. So a lot of the black belts now got their black belts from them, so there's a lot of people with lineage back to the Gracies. Obviously doesn't mean much but it's cool nonetheless.
Yeah. I’m in Kent and it’s still a bit slow here compared to a lot of places, they are popping up though (before Covid, anyway).
 
Jun 3, 2013
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Yeah. I’m in Kent and it’s still a bit slow here compared to a lot of places, they are popping up though (before Covid, anyway).
Yeah I always found it strange how there wasn't more mma/bjj gyms around. The only one I ever knew of was the one in Strood and I think there was a Gracie one in Tunbridge Wells or Tonbridge, one of those. But that was it. I remember it being impossible to find any decent places to do judo as well.

I even found a sambo gym here ffs.
 
May 31, 2012
11,260
4,810
Yeah I always found it strange how there wasn't more mma/bjj gyms around. The only one I ever knew of was the one in Strood and I think there was a Gracie one in Tunbridge Wells or Tonbridge, one of those. But that was it. I remember it being impossible to find any decent places to do judo as well.

I even found a sambo gym here ffs.
Yeah, I’ve been to the one in Strood a few times. It’s called CSA. Good quality training there too, just a fucking nightmare to park.
 
Jun 3, 2013
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Yeah, I’ve been to the one in Strood a few times. It’s called CSA. Good quality training there too, just a fucking nightmare to park.
We've had this conversation before, I'm sure.

I used to train boxing there in 2012/13/14. They churn out good fighters, I remember when I was there they had a few guys in cage warriors who I used to try to avoid sparring tbh. Really good place to train, always felt safe and welcome despite being fucking shit compared to a lot of them.
 
May 31, 2012
11,260
4,810
We've had this conversation before, I'm sure.

I used to train boxing there in 2012/13/14. They churn out good fighters, I remember when I was there they had a few guys in cage warriors who I used to try to avoid sparring tbh. Really good place to train, always felt safe and welcome despite being fucking shit compared to a lot of them.
Yeah, I’ve definitely spoken to someone on here who trained there at some point. Must have been you.

What was your recent BJJ class? Gi or no-gi?
 
Jun 3, 2013
3,757
3,431
Yeah, I’ve definitely spoken to someone on here who trained there at some point. Must have been you.

What was your recent BJJ class? Gi or no-gi?
Gi. I think I'll continue with the gi for now as I guess that's what I should do really. Got no real ambitions for it or anything now so doing it in the gi will teach me how the sport was meant to be originally.

Could be talking absolute shit there though tbh.
 

mandela

CHB Führer
May 16, 2013
23,993
10,898
Scotland
These sumo squats are so much better.

Can actually approach the bar with confidence. Don't dread deads at all anymore. In fact, maybe the least worst exercise.

Moved an outrageous 260lbs 4 sets of 5. Was at 300lb 4 sets of 8 before but no rush.

Think this puts my 1rm at a few ton.


Edit: factor in my long limbs.

Ooooft
 
May 31, 2012
11,260
4,810
Gi. I think I'll continue with the gi for now as I guess that's what I should do really. Got no real ambitions for it or anything now so doing it in the gi will teach me how the sport was meant to be originally.

Could be talking absolute shit there though tbh.
Both are great, imo. Just do as much of it as you can, I haven’t been since Feb due to Covid regs and it’s so frustrating.

Keep us updated on your progress as well. It’s one of those sports where you feel like you’ve made no improvement whatsoever until a new lad starts 4 months later and you smash them.