Personal training / advice

May 25, 2013
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Deadlifts today. I easily hit my target weights but my form was utter trash. I seem to be rushing my hip drive as I complete my hip drive but end up still a bit hunched over and so have to jerk the bar up to fully lock out.

I also had a real problem putting the bar down I've got this pain in my left calf, the bone literally aches so when putting the bar down most of the weight is on my right side as I can't put full weight on my left leg when lowering the bar. I'm going to drop my deadlift weight, while I'm sure I could pull 160kg right now it would be with gash form and I don't want an injury, so better to drop weight and fix my form issues.

But on the positive side my front squats felt really good today, think I could of honestly added an extra rep to every set and would of been fine. I think my upper back injury is close to fully healed now as I was able to get better thoracic extension to get a better grip which of course made front squats way easier. Rest of workout went really smoothly too.

Deadlifts 5 rep max @131.5kg
Deadlifts 2x2 @141kg / AMRAP - 3 reps /AMRAP - 2 reps completed, could of done more but left leg by now was really bothering me.
Front Squats 3x6 @75kg
RDL's 3x6 @73.5kg superset with Weighted Pull Ups 3x6 @30kg
Snatch Grip Rows 3x14 @40kg superset with Incline DB Curls 3x14 7.5kg
EZ Barbell Curl 3x14 @28.5kg
 
May 25, 2013
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4.07 mile run in 34:02. I felt good 1.5 miles in, so decided to mix things up and went off my usual flat route and threw in a steep incline, a small flight of stairs, 2 steep ramps and then a easy hill which I regretted about half way through after the steep ramps lol.

Splits 8:11/ 8:38/ 8:20/ 8:15
 
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May 25, 2013
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OHP and Slingshot bench day. Pretty easily managed my 5 rep max for OHP so upped the weight an extra 1kg to 49.5kg for 5 reps. Pretty stoked about that as I have been stalling on OHP for weeks now. Then on my AMRAP managed 4 reps with 52kg when just 2 weeks ago I could only do 4 reps with 50kg on my 4 rep max.

I think with my upper back fully healed now that's what previously has been giving me issues on presses. I've also tweaked my clean technique, I retract my scapula more when setting up to pull now and that has made my cleans way easier. Before I felt I used my arms to guide the bar up to my shoulders now it just feels like the weight pops right up to my shoulders with minimal effort with no help from my arms. The bar path is much closer to my body and the final position feels much more stable than before. Will be interesting to see how this new clean technique works with a max attempt as I always feel cleaning that much weight up before drained me for the actual OHP.

Got cocky on Slingshot bench tried to up the weight by 2kg for 5 rep max, did 4 reps, so dropped the weight back down to 86kg and managed 5 reps to equal what I did last time I did 5 rep max.

OHP 5 rep max @49.5kg - 5 reps
OHP 2x2 @52kg /AMRAP - 4 reps /AMRAP - 3 reps
Wide Grip Legs Up Bench 6x3 @61kg
Slingshot Bench 5 rep max @87kg - 5 reps
DB Bench 3x14 @20kg superset with Dips 3x14
Rear Delt Flyes 3x14 @12kg superset with DB Flyes 3x12 @20kg
 
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Clarence Worley

leaner than mandy...
Nov 19, 2018
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Think you should up the reps on the ohp

I’m thinking that my bar being all little shitty weights is shifting the weight wider than if I was using big plates...might swap shit around and try with bigger plates.
 
May 25, 2013
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Think you should up the reps on the ohp

I’m thinking that my bar being all little shitty weights is shifting the weight wider than if I was using big plates...might swap shit around and try with bigger plates.
I don't like high rep work if I'm honest, I train purely for strength. My OHP is pretty decent I only weight like 61kg currently which is also my PB for OHP.

Yeah definitely use bigger plates the further the weight is from the centre the harder it actually gets, much like how it's easy to hold onto a 10kg plate against your chest but then hold that same weight with arms extended it suddenly becomes much harder. It's why bar path on lifts like deadlift and squat are important you want in as central as possible, you deviate from the centre it just becomes harder.
 
May 25, 2013
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5.07 mile run in 40:47. Pretty happy with that as the conditions were not great, though despite running into a pretty strong head wind on the return leg it didn't slow me down as much as it usually does.

Splits 8:17/ 7:46/ 7:53/ 8:12/ 8:09
 
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May 25, 2013
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Squats today managed 3 rep max with 103.5kg, which is a 1kg improvement on last time. But I felt something go in my lower back on the last AMRAP rep, felt it again when trying Paused squats, nothing serious, not really even pain, just felt a weakness there, like an injury waiting to happen. So I switched my paused squats to hack squats and my Platz squats to single leg extensions to save my lower back any further duress.

Squats 3 rep max @103.5kg - 3 reps
Squats 2x1 @102.5kg /AMRAP - 2 reps /AMRAP - 2 reps
Hack Squats 7x2 @82kg
DB Rows 3x12 @21.5kg superset with Glute Bridges 3x12 @38kg
Single Leg Extensions 3x12 @21kg
Front Levers 3x3
Russian Twists @5kg 3x29
 
Jan 31, 2017
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Day 1
Exercise kgs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Flat Bench 78.5 5x3+ 3 3 3 3 5

Front Squat 36 3x10 10 10 10
Incline Bench 56 3x10 10 10 10
Push Ups 2.5 3x15+ 15 15 25
DB Shoulder Press 12.5 3x15+ 15 15 25
Skulls 26 3x15+ 15 15 15

After a much needed deload week I returned to the gym with the right mix of motivation and rest.

Quite pleased with that workout, although I'll soon be approaching the heaviest Flat Bench I've ever done in the comfort of my own home, so I need to double check the weight limits of my equipment or the next workout could prove to be expensive!
 
May 25, 2013
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Definitely injured my lower back, felt a spasm in my lower back which sucks had hoped it was nothing last night. Don't think it's a serious injury just need to be careful not to aggravate it, maybe skip deadlifts and squats for rest of the week and I think I'll be fine by next week.
 
May 25, 2013
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Definitely injured my lower back, felt a spasm in my lower back which sucks had hoped it was nothing last night. Don't think it's a serious injury just need to be careful not to aggravate it, maybe skip deadlifts and squats for rest of the week and I think I'll be fine by next week.
Backs can be the weirdest thing like that. I've tweaked it before, felt a pop thought for sure I'd be fucked for weeks and it turns out fine in a day or two. Other times though I've barely felt anything, just a bit stiff or awkward then I wake up the next day and feel like I'm fucking paralysed.
 
May 25, 2013
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4,794
Backs can be the weirdest thing like that. I've tweaked it before, felt a pop thought for sure I'd be fucked for weeks and it turns out fine in a day or two. Other times though I've barely felt anything, just a bit stiff or awkward then I wake up the next day and feel like I'm fucking paralysed.
Yeah it's so fucking random, a lot of the injuries I've had recently have been Oh 'mI fucked but then 3 days later I'm 100% again. Let's hope this innocuous one isn't going to fuck me over for weeks.
 
Jan 31, 2017
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Definitely injured my lower back, felt a spasm in my lower back which sucks had hoped it was nothing last night. Don't think it's a serious injury just need to be careful not to aggravate it, maybe skip deadlifts and squats for rest of the week and I think I'll be fine by next week.
*maybe skip working out for the rest of the week

Surely that's what you meant.
 
May 31, 2012
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Backs can be the weirdest thing like that. I've tweaked it before, felt a pop thought for sure I'd be fucked for weeks and it turns out fine in a day or two. Other times though I've barely felt anything, just a bit stiff or awkward then I wake up the next day and feel like I'm fucking paralysed.
Yep.

My physio also explained that they fucking hurt themselves. If you’ve got a bulging disc the muscles up the side of the spine go tight to protect it, but that tension compresses your spine, makes the bulge bulgier, and makes it hit the nerve harder.

Backs are fucking idiots.
 
May 25, 2013
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*maybe skip working out for the rest of the week

Surely that's what you meant.
Nah I don't think it's that bad an injury, it's a bit fragile now, doesn't feel as strong when I'm doing day to day stuff, but I'm not in any pain or discomfort.


Just completed my bench workout, hit the same weight for 3 rep max then added another 1kg and did that too, which I'm pleased with. I definitely feel at 3 reps and under I am performing far better but any more reps than that and I seem to be unable to hit the same weights I was during my last training block. So once I'm done with this training block I'll deload and then do a higher rep range training block. I'll also start a shortish bulk, I'm going to over eat during X Mas anyway so might as well turn it into a bulk up the cals and do some more hypertrophy based workouts.

Definitely making some progress with my wide grip bench, beginning to feel more natural will up the weights on my next training block for them.

Bench 3 reps max @85.5kg - 3 reps
Bench 2x1 @83.5kg /AMRAP - 3 reps /AMRAP - 3 reps
Wide Grip Paused Bench 7x2 @63.5kg
Lateral Raises 3x12 @6.5kg superset with DB Flyes 3x12 @22kg
Rear Delt Flyes 3x12 @13.5kg
Hanging X Raises 3x11
Russian Twists 3x29
 
Jan 31, 2017
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Nah I don't think it's that bad an injury, it's a bit fragile now, doesn't feel as strong when I'm doing day to day stuff, but I'm not in any pain or discomfort.


Just completed my bench workout, hit the same weight for 3 rep max then added another 1kg and did that too, which I'm pleased with. I definitely feel at 3 reps and under I am performing far better but any more reps than that and I seem to be unable to hit the same weights I was during my last training block. So once I'm done with this training block I'll deload and then do a higher rep range training block. I'll also start a shortish bulk, I'm going to over eat during X Mas anyway so might as well turn it into a bulk up the cals and do some more hypertrophy based workouts.

Definitely making some progress with my wide grip bench, beginning to feel more natural will up the weights on my next training block for them.

Bench 3 reps max @85.5kg - 3 reps
Bench 2x1 @83.5kg /AMRAP - 3 reps /AMRAP - 3 reps
Wide Grip Paused Bench 7x2 @63.5kg
Lateral Raises 3x12 @6.5kg superset with DB Flyes 3x12 @22kg
Rear Delt Flyes 3x12 @13.5kg
Hanging X Raises 3x11
Russian Twists 3x29
I'm the opposite me, once the reps get below 5 my strength really drops off.

That's one of the reasons I've done this GZCL.

I'm so used to doing high rep stuff with small rests, the idea of grinding out a 3 rep set and resting 3 minutes is alien to me still.

But I'm getting there.

It's strange cos like 7 years ago when I first joined this thread, I used to do 5x5 stuff, but that was at a proper gym, not my home one.

And when I did 5x5 at home easier in the year, it was using bands to supplement the weight, so not the same.
 
Jun 17, 2012
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Reading this thread makes me feel like a kid outside a locked cake shop.

Haven't touched a weight since March (excluding my Davina McCall 1kg hand weights).

Pretty sure when I hit a gym again I'll need someone to help me lift the barbell up.
 
Jun 7, 2012
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Alright lads. Hope everyone has still managed to get some training in during lockdown. I haven't trained loads but done a few bits.
Managed to get one session in at a gym because they asked me to do some lifts for their socials, other than that it's just been a few bits in the garden, squatted for 2nd time in about 5months and surprisingly managed a 260kg squat, might leave them in the program when the gym opens again

 
Jan 31, 2017
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Alright lads. Hope everyone has still managed to get some training in during lockdown. I haven't trained loads but done a few bits.
Managed to get one session in at a gym because they asked me to do some lifts for their socials, other than that it's just been a few bits in the garden, squatted for 2nd time in about 5months and surprisingly managed a 260kg squat, might leave them in the program when the gym opens again

Look at this cunt thinking he can just swan back into the thread and we'll all love him again.

Unless I see a dick pic, he's getting blocked.
 
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