Personal training / advice

[Brighton Bomber]

Front squat session today. Never done 2 rep max before so this is the heaviest I've ever front squatted. Didn't feel too bad, grip was fine. Back off sets was tougher grip fatigued at end of the sets as I struggle to keep my front delts up as I tire.

Switched out Squats as my Tier 2 lift and did Platz Squats instead as they are kinder to my back and it felt a bit tender this morning. Could of gone a bit heavier with hindsight.

Front squats 2 rep max @77kg - 2 reps completed
Front squats 10,10,9 @57kg
Platz Squats 5x5 @67kg
Bulgarian Split Squats 3x8 @8.5kg superset with Weighted Pull Ups 3x8 @22kg
Glute Bridges 3x16 @33kg superset with DB Rows 3x16 @17kg
Single Leg Extensions 3x16 @17kg superset with EZ Barbell Curl 3x16 @26kg

 

[lufcrazy]

Front squat session today. Never done 2 rep max before so this is the heaviest I've ever front squatted. Didn't feel too bad, grip was fine. Back off sets was tougher grip fatigued at end of the sets as I struggle to keep my front delts up as I tire.

Switched out Squats as my Tier 2 lift and did Platz Squats instead as they are kinder to my back and it felt a bit tender this morning. Could of gone a bit heavier with hindsight.

Front squats 2 rep max @77kg - 2 reps completed
Front squats 10,10,9 @57kg
Platz Squats 5x5 @67kg
Bulgarian Split Squats 3x8 @8.5kg superset with Weighted Pull Ups 3x8 @22kg
Glute Bridges 3x16 @33kg superset with DB Rows 3x16 @17kg
Single Leg Extensions 3x16 @17kg superset with EZ Barbell Curl 3x16 @26kg

When you switch out, how do you know what weight to go for?

Them weighted pull ups are insane BTW.

 

[mandela]

Weighted pull ups 4x5 + ds
Squats 4x8
Bench 4x5 + ds
DL 4x8
OHP 12, 12, 10, 8 + ds fuckin cunts

 

[Brighton Bomber]

When you switch out, how do you know what weight to go for?

Them weighted pull ups are insane BTW.

I don't which is why in hindsight I should of gone heavier. I just guessed my Platz squat training max would be about 90kg and then based on the rep scheme assigned the percentage I'd usually do for that rep scheme based off previous workouts. Next time I'll bump up my training max to 95kg and see how that feels.

 

[lufcrazy]

I don't which is why in hindsight I should of gone heavier. I just guessed my Platz squat training max would be about 90kg and then based on the rep scheme assigned the percentage I'd usually do for that rep scheme based off previous workouts. Next time I'll bump up my training max to 95kg and see how that feels.

Ahh yeah I do the same type of thing.

Well I look at strength.com and compare the ratio of the lift, use that as a starting point.

But then I keep it in the program and just progress from there, unless it's ridiculously too light, then I'll adjust the max.

 

[lufcrazy]

Weighted pull ups 4x5 + ds
Squats 4x8
Bench 4x5 + ds
DL 4x8
OHP 12, 12, 10, 8 + ds fuckin cunts

ds=drop set yeah?

 

[lufcrazy]

Can't say how buzzing I am hitting 7 reps at 83.5, especially after doing 4 sets at 3 reps each.

Don't get me wrong, I understand the criticism in terms of it being too light for that rep range, but the fact that that is even the case along is enough to make me buzz.

That's the first time since working out at home with just a barbell, that a set under 10 reps has estimated a 100km 1rm.

Honestly over the moon, rest of the workout went alright, but who cares. 7 reps at 83.5kg, can't believe it.

Day 1 Exercise kgs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 E1RM Progress Flat Bench 83.5 5x3+ 3 3 3 3 7 100 18 Front Squat 48.5 3x10 10 10 10 65 13 Incline Bench 61 3x10 10 10 10 81 13 Push Ups 5 3x15+ 15 15 20 8 8 DB Shoulder Press 20 3x15+ 15 15 15 30 15 Skulls 26 3x15+ 15 15 25 48 9

 

[lufcrazy]

I mean back in Feb I did do a 1rm test and hit 100kg with an Olympic bar, but I've never really come close to replicating that at home, but now I think I've got a realistic chance of surpassing it.

My absolute pb is 105kg back when I used to go to the gym every day for 2 hours, so if I manage to hit 106kg in my own home, I'm officially declaring my home gym better than a real gym.

 

[Brighton Bomber]

5.08 mile run done in 41:42. Happy with the pace apart from my usual slow first mile. I'm glad I invested in new winter running gear it's made running in the cold less arduous, but still hate it, this winter can't be over soon enough.

Splits - 8:21/ 8:09/ 8:07/ 8:13/ 8:17

 

[lufcrazy]

If there's one good thing about eating like a dick in December it's the knowledge that providing you keep that protein in take high you'll make some serious strength gains.

And considering all I ate in December was pretty much meat and cheese I had no issues there.

I'm still not at the point where I've had to reduce any rep ranges yet (that's the progresssion on this plan) despite increasing my weight each week on the tier 1 and tier 2 lifts.

Obviously I've underestimated my max significantly, but there's no way on earth I could lift what I'm lifting now, when I started this program so I'm really motivated by the progress so far.

I know I keep spunking happy jizz lately but it's the mixture of endorphins and seeing the total volume increasing consistently each week.

Day 2 Exercise kgs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 E1RM Progress RDL 83.5 5x3+ 3 3 3 3 7 100 15 BOR 71 3x10 10 10 10 95 13 Glute Bridge 42.5 3x10 10 10 10 57 13 Pull Ups 0 3x15+ 5 5 5 0 0 DB Lats 10 3x15+ 15 15 15 15 7 Hamstring Curls 15 3x15+ 15 15 15 22 13

 

[lufcrazy]

Day 3 Exercise kgs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 E1RM Progress Front Squat 56 5x3+ 3 3 3 3 5 63 10 Flat Bench 71 3x10 10 10 10 95 13 Goblet Squat 42.5 3x10 10 10 10 57 13 Push Ups 5 3x15+ 15 15 20 8 8 DB Shoulder Press 20 3x15+ 15 15 15 30 15 Calf Raises 76 3x15+ 15 15 22 132 2

 

[Brighton Bomber]

OHP and slingshot bench session today. Didn't hit any of the numbers I wanted but that's not a surprise, I've decided to do a mini cut this last week to lose some of the Christmas weight I gained while injured, so presses of course will suffer.

OHP was meant to do a 2 rep max but couldn't even do one rep with the weight I previously did. Dropped the weight a little and still could only do 1 rep, dropped some more weight and still could only do one rep, so decided to just quit there.

Slingshot bench I dropped my target weight a little after the OHP disaster but still couldn't do it and so dropped weight significantly and was just about to do the 2 reps.

But on the positive side I'm feeling stronger on wide grip benches, need to increase my training max for those. Eventually I will hopefully be able to completely switch to a wide grip bench as my main bench technique that way I hopefully can lift more and hit that 100kg bench that's eluded me for so long.

OHP 2 reps max @55kg - 0 reps, @54kg 1 reps, @53kg 1 rep
OHP 10,10,9 @40kg
Wide Grip Legs Up Bench 5x5 @59kg
Slingshot Bench 2 rep max @93.5kg - 2 reps completed
Push Press 3x8 @40kg
Lateral Raises 3x16 @4.5kg superset with Dips 3x16
Rear Delt Flyes 3x16 @10kg superset with DB Flyes 3x16 @16kg

 

[mandela]

3x1 hour per week

4x 45 mins a week

Would be similar volume. Does it matter?

 

[craigseventy]

3x1 hour per week

4x 45 mins a week

Would be similar volume. Does it matter?

Difference will be so minimal. Slightly less recovery time. I know it's the same but it's not really. Just do which you can be consistent with.

Today I did a cluster set on deads 4x5 170kg deads, 15 seconds rest between sets. Very hard.

 

[Rakim]

Difference will be so minimal. Slightly less recovery time. I know it's the same but it's not really. Just do which you can be consistent with.

Today I did a cluster set on deads 4x5 170kg deads, 15 seconds rest between sets. Very hard.

Fuck. 15 seconds rest is mental. 1 minute rest seems insanely short to me.

 

[lufcrazy]

Fuck. 15 seconds rest is mental. 1 minute rest seems insanely short to me.

Remember though 170kg to Craig is basically just the bar to use mere mortals.

 

[AndrewFFC]

I must be the only cunt in history who has had Strava make them exercise less. Pissing around on the app post run, walking back when next thing I know I'm face first on the pavement.

Turns out using the phone has distracted from the concrete bench I duly hurdled both shins first.

5-6 later my leg turns all the colours of the rainbow and the right leg is pretty much the same.

 

[lufcrazy]

I must be the only cunt in history who has had Strava make them exercise less. Pissing around on the app post run, walking back when next thing I know I'm face first on the pavement.

Turns out using the phone has distracted from the concrete bench I duly hurdled both shins first.

5-6 later my leg turns all the colours of the rainbow and the right leg is pretty much the same.

Ouch

 

[craigseventy]

Fuck. 15 seconds rest is mental. 1 minute rest seems insanely short to me.

Not something I'd normally do. Usually I'd have a few minutes but it's so feckin cold I just want to get them out the way. It's a light ish weight for me like luf said but I really felt it.

Had to bring my bar inside as the cold is making the bar like ice.

 

[Brighton Bomber]

Not something I'd normally do. Usually I'd have a few minutes but it's so feckin cold I just want to get them out the way. It's a light ish weight for me like luf said but I really felt it.

Had to bring my bar inside as the cold is making the bar like ice.

The idea of lifting outside with how cold it has been recently sounds like a real pain in the ass. Have you considered getting some kind of outdoor heater, it's something I'd want but then I'm a southern pansy.

WTF will you do if it rains, the idea of deadlifting with a wet barbell sounds like a ball ache.