Personal training / advice

[mandela]

Nice lazy 5 miles. Sang the whole way. Wonderful. 39:48 but never ran for time at all.

 

[lufcrazy]

Felt really strong today.

It's amazing how getting the grip right is so important with front squats. I'm tempted to increase some of my weights more, but I'm enjoying this programme so I'm gonna stick with it, nothing will be gained from jumping ahead in the long run.

Also I managed to smash out 25 reps with the shoulder press, it burnt like fuck after the 15th,but I had the added motivation of basically being called a pussy ole for the low weight, so I can increase those now next workout.

Day 3
Exercise	kgs	SxR	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
Front Squat	41	5x3+	3	3	3	3	8
Flat Bench	63.5	3x10	10	10	10
Goblet Squat	35	3x10	10	10	10
Push Ups	0	3x15+	15	15	25
DB Shoulder Press	10	3x15+	15	15	25
DB Calf Raises	30	3x15+	15	15	25

 

[Rakim]

Felt really strong today.

It's amazing how getting the grip right is so important with front squats. I'm tempted to increase some of my weights more, but I'm enjoying this programme so I'm gonna stick with it, nothing will be gained from jumping ahead in the long run.

Also I managed to smash out 25 reps with the shoulder press, it burnt like fuck after the 15th,but I had the added motivation of basically being called a pussy ole for the low weight, so I can increase those now next workout.

Day 3
Exercise	kgs	SxR	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
Front Squat	41	5x3+	3	3	3	3	8
Flat Bench	63.5	3x10	10	10	10
Goblet Squat	35	3x10	10	10	10
Push Ups	0	3x15+	15	15	25
DB Shoulder Press	10	3x15+	15	15	25
DB Calf Raises	30	3x15+	15	15	25

It wasn’t a dig!

 

[Brighton Bomber]

5.05 mile run today in 41:09. First mile got bogged down in traffic but once I got to the sea front was able to set an easy steady pace. Weather conditions were pretty poor, gusty winds along with drizzle which didn't make it the most pleasant run but overall felt good.

Splits 8:32 /8:03 /8:09 /8:11 /7:51

 

[mandela]

5.05 mile run today in 41:09. First mile got bogged down in traffic but once I got to the sea front was able to set an easy steady pace. Weather conditions were pretty poor, gusty winds along with drizzle which didn't make it the most pleasant run but overall felt good.

Splits 8:32 /8:03 /8:09 /8:11 /7:51

Nice and steady that.

5 mile is the max I'll do, I reckon. Felt good song it yesterday at a similar pace to you there. Better conditions here, by the sounds of it though.

 

[Primate]

5 mile is the max I'll do, I reckon

I'm more or less the same. I think diminishing returns kicks in pretty hard when running longer distances.

 

[Brighton Bomber]

Nice and steady that.

5 mile is the max I'll do, I reckon. Felt good song it yesterday at a similar pace to you there. Better conditions here, by the sounds of it though.

I'm thinking of going up to 6 miles on my long runs but I think that's as far as I'll go. With no racing events to aim for I just don't have the motivation to run further and I think too much mileage will just hamper my strength gains.

 

[lufcrazy]

I could run as I'm addicted to audio books and walk about 10k a day anyways.

But it isn't feasible right now for me, the walks involve a dog and a baby in a pram so running that kind of distance wouldn't really work, but if ever I'm taking just the dog I might run the 10k and see how it goes.

I've never massively enjoyed running but I've never really hated it either.

 

[lufcrazy]

During the first BOR of the session I felt a very slight tweak in my obliques. Not enough to stop me finishing the workout, but enough to give me the fear of pushing too hard. Must be a form issue, it didn't tweak during the row itself, more when I was lifting the bar up from the floor, mustn't have stabilised my core enough during the initial lift.

Day 4
Exercise kgs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
BOR 76 5x3+ 3 3 3 3 5

RDL 63.5 3x10 10 10 10
DB Rows 30 3x10 10 10 10
Pull Ups 0 3x15+ 4 4 4
DB Lats 7.5 3x15+ 15 15 15
21s 26 3x15+ 21 21 21

 

[Brighton Bomber]

Squat day. Managed to at 1kg to my 5 rep max compared to the last block of training, while only a small improvement I'll take any improvement right now.

Squats 5 rep max @99kg - 5 reps completed
Squats 2x2 @102.5kg /AMRAP - 3 reps /AMRAP - 3 reps
Paused Squats 6x3 81.5kg
Bulgarian Split Squats 3x6 @10kg superset with BB Rows 3x6 @56kg
DB Rows 3x14 @19.5kg superset with Glute Bridge 3x16 @35.5kg
Platz Squats 3x14 @38kg

 

[lufcrazy]

Squat day. Managed to at 1kg to my 5 rep max compared to the last block of training, while only a small improvement I'll take any improvement right now.

Squats 5 rep max @99kg - 5 reps completed
Squats 2x2 @102.5kg /AMRAP - 3 reps /AMRAP - 3 reps
Paused Squats 6x3 81.5kg
Bulgarian Split Squats 3x6 @10kg superset with BB Rows 3x6 @56kg
DB Rows 3x14 @19.5kg superset with Glute Bridge 3x16 @35.5kg
Platz Squats 3x14 @38kg

Cos I'm at the start (well 6th week now) I've added quite a lot to my 5rm.

Obvs some of it is me underestimating my strength, but some of it is definitely newbie progress as well.

 

[Brighton Bomber]

Cos I'm at the start (well 6th week now) I've added quite a lot to my 5rm.

Obvs some of it is me underestimating my strength, but some of it is definitely newbie progress as well.

I was adding about 4kg on every 6 week training block to my 5 rep max but I'm only about 8kg off my squat PB so I think any gains now will be incremental. Hopefully I'll get over my recent plateau and will be able to add 2-3kg to my squat in a couple of weeks.

 

[mandela]

Can't be arsed with squats so done pistol squats.

I can't do then without holding onto my rack.

 

[Smudger]

Can't be arsed with squats so done pistol squats.

I can't do then without holding onto my rack.

I found putting a stall down so I could sit on it and rest at the bottom helped to progress to unaided pistols. Gradually get lower and then you can just collapse onto the seat when you reach your sticking point then get back up from the seated position.

Saying that, I never managed to do an unaided one. I was practicing them when the gyms were shut and forgot about them when they opened. Might start again actually.

 

[Brighton Bomber]

Can't be arsed with squats so done pistol squats.

I can't do then without holding onto my rack.

I'm the same I can do the odd one without holding onto anything but my balance is so poor that I often have to grab hold of something to stabalise myself. I guess it's just a case of doing them more regularly until I get the balance thing down.

 

[lufcrazy]

The wife's grandad just passed due to Covid.

It was absolutely mental.

Completely asymptomatic for 2 weeks then he suddenly went all delirious, went into hospital because they thought it was a stroke, scan came back clear, they monitored him over night, got ready to send him home, suddenly he struggled to breathe, that night they did a chest xray and said the virus has decimated his lungs stealthily, damage is incurable, over the next two days his oxygen levels decreases until he passed this afternoon.

 

[Smudger]

The wife's grandad just passed due to Covid.

It was absolutely mental.

Completely asymptomatic for 2 weeks then he suddenly went all delirious, went into hospital because they thought it was a stroke, scan came back clear, they monitored him over night, got ready to send him home, suddenly he struggled to breathe, that night they did a chest xray and said the virus has decimated his lungs stealthily, damage is incurable, over the next two days his oxygen levels decreases until he passed this afternoon.

Sorry to hear that, man.

Just when I start to feel like the virus is a load of shite I get reminded there's people out there dying pretty horrible deaths because of it. The asymptomatic thing is worrying, I guess we don't know the true damage it will cause to people's lungs. If you're young and healthy you can obviously fight it off, but there'll still be some damage there I'm sure.

 

[Brighton Bomber]

The wife's grandad just passed due to Covid.

It was absolutely mental.

Completely asymptomatic for 2 weeks then he suddenly went all delirious, went into hospital because they thought it was a stroke, scan came back clear, they monitored him over night, got ready to send him home, suddenly he struggled to breathe, that night they did a chest xray and said the virus has decimated his lungs stealthily, damage is incurable, over the next two days his oxygen levels decreases until he passed this afternoon.

Damn sorry to hear that.

As Smudger said the unknown damage caused to those who are asymptomatic is a worry, you wouldn't know unless you got your oxygen levels checked or did some kind of aerobic exercise and notice a significant decline.

It's also mad how Covid can so suddenly go from being a mild case or even an asymptomatic case to suddenly become an acute case requiring medical attention.

 

[lufcrazy]

Sorry to hear that, man.

Just when I start to feel like the virus is a load of shite I get reminded there's people out there dying pretty horrible deaths because of it. The asymptomatic thing is worrying, I guess we don't know the true damage it will cause to people's lungs. If you're young and healthy you can obviously fight it off, but there'll still be some damage there I'm sure.

Damn sorry to hear that.

As Smudger said the unknown damage caused to those who are asymptomatic is a worry, you wouldn't know unless you got your oxygen levels checked or did some kind of aerobic exercise and notice a significant decline.

It's also mad how Covid can so suddenly go from being a mild case or even an asymptomatic case to suddenly become an acute case requiring medical attention.

It's scary how quickly it turned. The suspected stroke ended up being mild dehydration, so they put him on a drip and it all looked tickety boo.

But it turned out the whole time covid was there causing lung damage no one picked up. But he didn't struggle to breathe until the day before yesterday, and that was the first inkling anyone had that covid was causing issues.

There was no gradual decline, no coughing fits, no quick turnaround from infection to death.

He tested positive Friday 23rd October and didn't display any covid symptoms until Saturday 14th November.

Completely lucid at the end, knew he was dying, knew nothing could be done, wasn't pretty.

 

[Primate]

The wife's grandad just passed due to Covid.

It was absolutely mental.

Completely asymptomatic for 2 weeks then he suddenly went all delirious, went into hospital because they thought it was a stroke, scan came back clear, they monitored him over night, got ready to send him home, suddenly he struggled to breathe, that night they did a chest xray and said the virus has decimated his lungs stealthily, damage is incurable, over the next two days his oxygen levels decreases until he passed this afternoon.

That's horrible to hear. Condolences to your family.