Personal training / advice

Jan 31, 2017
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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
ExercisekgsSxRSet 1Set 2Set 3Set 4Set 5Set 6E1RMProgress
Flat Bench965x3+3333310219
Front Squat58.53x88887321
Incline Bench713x88888820
Push Ups83x15+1515251515
DB Shoulder Press203x15+1515253722
Skulls28.53x15+151515434
 
Jan 31, 2017
2,339
766
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.
 
May 31, 2012
11,593
5,067
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.
 
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Jun 3, 2013
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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

CHB Führer
May 16, 2013
24,179
10,966
Scotland
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

CHB Führer
May 16, 2013
24,179
10,966
Scotland
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

Banned
May 31, 2012
13,276
1,001,952
Stoke-ish
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.
 
May 31, 2012
11,593
5,067
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.
 
Jan 31, 2017
2,339
766
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

CHB Führer
May 16, 2013
24,179
10,966
Scotland
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.
 
May 31, 2012
11,593
5,067
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.
 
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mandela

CHB Führer
May 16, 2013
24,179
10,966
Scotland
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.
 
Jan 31, 2017
2,339
766
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.
 
Jan 31, 2017
2,339
766
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"
 
Reactions: Brighton Bomber
May 31, 2012
11,593
5,067
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.