Personal training / advice

[mandela]

Yeah...I'm probs naw doing retarded neck exercises and certainly naw wearing that helmet @the big man posted.

 

[lufcrazy]

Oh yeah remember all those times I spent doing light weight circuit stuff, fucking look at me now.

Bench pressing 96kg for 15 reps, and still competing a full push workout after it.

The endorphins after finishing that first set was an unreal high.

Day 1 Exercise kgs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 E1RM Progress Flat Bench 96 5x3+ 3 3 3 3 3 102 19 Front Squat 58.5 3x8 8 8 8 73 21 Incline Bench 71 3x8 8 8 8 88 20 Push Ups 8 3x15+ 15 15 25 15 15 DB Shoulder Press 20 3x15+ 15 15 25 37 22 Skulls 28.5 3x15+ 15 15 15 43 4

 

[lufcrazy]

This is my final week of this push pull cycle.

I'm continuing GZCL but moving onto a bro split for the next 3 months.

 

[Rakim]

Just out here trying to be like Rakim.

My back is legit fucked, I can lift pain free no bother but as soon as I go for a walk it seizes up.

Not trained much these last few days but hoping to do pull today

My lower back’s always pretty crap, but the exercise that genuinely fucks it almost as much as squats is running. No idea why, but the muscles either side of the spine at the bottom just go fucking rock hard and it’s unbearable after about a mile. It feels like I’ve done max rep deadlifts with 20kg or something, or held a back extension for 20 mins.

 

[Smudger]

My lower back’s always pretty crap, but the exercise that genuinely fucks it almost as much as squats is running. No idea why, but the muscles either side of the spine at the bottom just go fucking rock hard and it’s unbearable after about a mile. It feels like I’ve done max rep deadlifts with 20kg or something, or held a back extension for 20 mins.

I sometimes get the same if I walk long distances, like an hour or so. My lower back just seizes up, I'm still fully mobile and everything but it feels like if I wanted to, I could bend over abruptly and snap myself in half.

 

[mandela]

Progressed on everything, including OHP...except for bench where I missed a rep on set 2 and 3. Dunno why bench is struggling when everything else is going well. Weird, man.

 

[mandela]

Progressed on everything, including OHP...except for bench where I missed a rep on set 2 and 3. Dunno why bench is struggling when everything else is going well. Weird, man.

 

[Jay]

My lower back’s always pretty crap, but the exercise that genuinely fucks it almost as much as squats is running. No idea why, but the muscles either side of the spine at the bottom just go fucking rock hard and it’s unbearable after about a mile. It feels like I’ve done max rep deadlifts with 20kg or something, or held a back extension for 20 mins.

I used to have that, I put it down to poor posture while sitting down in the end. It used to be vile on any form of walk I'd do, especially if walking dogs.

 

[mandela]

Bunch of pussies up in here, man.

Canny even walk. WTF??

 

[Smudger]

Bunch of pussies up in here, man.

Canny even walk. WTF??

*can't walk without snapping myself in half.

Can still walk, thank-you.

 

[Rakim]

Progressed on everything, including OHP...except for bench where I missed a rep on set 2 and 3. Dunno why bench is struggling when everything else is going well. Weird, man.

You doing bench after OHP?

 

[Rakim]

I do the same on my new routine and bench is struggling, I assumed it’s because my triceps and front delts are pretty fried after OHP. I’ll take it anyway, tbh, it’s worth it for some progress on OHP, I can catch up on bench in my next routine.

 

[lufcrazy]

Now that I'm a lifting expert (Bench pressing 96kg like it ain't no thing, throwing initials like GZCL round the place, sticking to a program for 10 full weeks)

I can unequivocally say that whichever lift you are prioritising should come first in a workout, even if other lifts are heavier.

 

[mandela]

I do the same on my new routine and bench is struggling, I assumed it’s because my triceps and front delts are pretty fried after OHP. I’ll take it anyway, tbh, it’s worth it for some progress on OHP, I can catch up on bench in my next routine.

Aye, OHP is the very first exercise I do. That's my priority just now. Then I go squats, RDLs, chin ups, bench, rows, biceps, carries.

Maybe OHP is affecting it but I was making progress for a few weeks doing them before it stalled, maybe I've just reached a bit of a plateau.

 

[Rakim]

Aye, OHP is the very first exercise I do. That's my priority just now. Then I go squats, RDLs, chin ups, bench, rows, biceps, carries.

Maybe OHP is affecting it but I was making progress for a few weeks doing them before it stalled, maybe I've just reached a bit of a plateau.

I think when you go on a new routine you’ll always progress at first though. It’s probably half progress and half adjusting the amount you’re lifting.

I think I started with 55kg bench for 3x12 with this 1 minute rest, but after the first couple of sessions it was at 60kg. That wasn’t progress, I just started too light, imo.

 

[mandela]

I think when you go on a new routine you’ll always progress at first though. It’s probably half progress and half adjusting the amount you’re lifting.

I think I started with 55kg bench for 3x12 with this 1 minute rest, but after the first couple of sessions it was at 60kg. That wasn’t progress, I just started too light, imo.

I'm not sure, man. I've been doing this a while, mate. I have data going back years on my phone too so any adjustment should be minimal. It's naw like I just guess this shit, if you know what I mean?

It may be due to it coming later in the workout though. There's many variables that could be impacting this. But rows and biceps come after and they've not suffered the same inconsistency.

I'm naw actually that bothered, tbh. Just find it interesting rather than anything.

 

[lufcrazy]

I think when you go on a new routine you’ll always progress at first though. It’s probably half progress and half adjusting the amount you’re lifting.

I think I started with 55kg bench for 3x12 with this 1 minute rest, but after the first couple of sessions it was at 60kg. That wasn’t progress, I just started too light, imo.

Fully agree.

Although there is something to be said with starting too low as it builds your strength up.

I'm supposed to start my focus exercise on 75% of my 1rm, even though I'm doing sets of 3/5. And then I progress from there week by week with be theory being my 1rm will be higher by the end of the cycle.

 

[lufcrazy]

I'm not sure, man. I've been doing this a while, mate. I have data going back years on my phone too so any adjustment should be minimal. It's naw like I just guess this shit, if you know what I mean?

It may be due to it coming later in the workout though. There's many variables that could be impacting this. But rows and biceps come after and they've not suffered the same inconsistency.

I'm naw actually that bothered, tbh. Just find it interesting rather than anything.

Translated as

"mate I'm not some fucking noob like luf who spent 5 years throwing light weights around like Joe Wicks"

 

[mandela]

Translated as

"mate I'm not some fucking noob like luf who spent 5 years throwing light weights around like Joe Wicks"

Exactly!!!

 

[Rakim]

I'm not sure, man. I've been doing this a while, mate. I have data going back years on my phone too so any adjustment should be minimal. It's naw like I just guess this shit, if you know what I mean?

It may be due to it coming later in the workout though. There's many variables that could be impacting this. But rows and biceps come after and they've not suffered the same inconsistency.

I'm naw actually that bothered, tbh. Just find it interesting rather than anything.

Yeah, that’s fair enough then. I’d never done high reps before so mine literally was a guess. Didn’t know if you were in the same situation with the new routine.