Personal training / advice

Jan 31, 2017
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Pull Ups 3x8
Push Ups 3x35
Dips 3x15

Body weight workouts during my active rest days are working well for me.
 
May 25, 2013
8,376
5,061
Bench today. Felt strong managed reps with 88kg which is more than I had planned to lift. Even the back off sets felt light today, though my triceps were fried by the time I got to my last set of exercises, so couldn't do the planned 3x14 on dips. But overall happy with the progress I'm making, feel like I'm slowly getting back to where I was before my injury.

Bench 2 rep max @ 88kg - 2 reps completed
Bench 3x6 @66kg
Spoto Bench 5x3 @69kg
Incline Bench 3x8 @42.5kg superset with DB Shoulder Press 3x8 @11.5kg
Lateral Raises 3x14 @5kg superset with Rear Delt Flyes 3x14 @11.5kg
DB Flyes 3x14 @20.5kg superset with Dips 14,11,8.
 

mandela

CHB Führer
May 16, 2013
24,179
10,966
Scotland
Meh workout.

Progressed OHP which is good as a definite weak area I've been wanting to improve.

Squats felt heavy as fuck, man. Was only my two set day and I work well withing my max anyway, as the program wants you rested for the 5 set day which is next. Still done more than I done on the last 2 set day.

Extra pull up on final set.

Bench...I increased weight cos fuck it. Can go fuck itself. Shite exercise.

Progressed rows and fucked biceps and carries off as had a meeting but will do later (lie).
 
Reactions: lufcrazy
May 31, 2012
11,598
5,082
I dunno how you lot literally improve all your lifts on a weekly basis. That’s ridiculously good.
 

mandela

CHB Führer
May 16, 2013
24,179
10,966
Scotland
I dunno how you lot literally improve all your lifts on a weekly basis. That’s ridiculously good.
It's this program, man. It's really good.

Each day is a different rep/set scheme so it's not like you need to improve over each session. You do session A, then you have B and C which are different, then you come back to A and you just feel better. I assume the clever person developed it so B, C compliments A and A,B complements C etc.

Take squats today, it's pruposely set to be just 2 sets at around 80% what you could do 2 sets at. So it's not to failure or anything. But when I started 80% might've been 200lb but now 80% is 220lb.

Looking at the actual numbers, I can see I was doing 220lb as my top set of 10, in the heaviest day, a few weeks back (now I'm doing 240lb). Now I'm doing that previous max of 220lb on my easy day.

I've also been eating more than normal on a consistent basis, plus started on creatine again for this program so there's a number of variables all coalescing in my favor here, tbf.
 
Jan 31, 2017
2,380
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Final "Day 2" of this cycle. No idea what happened with the RDL final set. I'd just finished off my Monster Ultra in the rest period and honestly I felt like I could have out lifted @craigseventy on that set.
Day 2
ExercisekgsSxRSet 1Set 2Set 3Set 4Set 5Set 6E1RMProgress
RDL965x3+3333912438
BOR83.53x1010101011130
Glute Bridge53.53x101010107130
Pull Ups03x15+88800
DB Lats103x15+151515157
Hamstring Curls17.53x15+1515152617
 
Jan 31, 2017
2,380
784
I dunno how you lot literally improve all your lifts on a weekly basis. That’s ridiculously good.
I honestly think its the difference between doing your own thing and following a scientific program.

The system I'm following is relentlessly progressive, it increases the weight every single time you complete hit your rep target. And if you don't hit it, you reduce the rep target next time and start progressing the weight again. It's mental.

But my improvement is beyond newbie gains now.

I've never ever in my life benched 96kg in a set of 3. Even when I went to a proper gym 4 days out of 7.

Ive only ever been strong enough to do this kind of pyramid on my test

59kgx10
60kgx7
70kgx5
80kgx3
90kgx2
100kgx1

And I once managed to hit 105kg with a spotter, but I have always had my doubts as to if he helped me at the bottom or not.

But 100kg has always been like my "if I'm on form" max, never really been a working max. Until now.

I'm definitely stronger now than I ever have been in life before. And it has to the program.

I am eating in a deficit (2250 calories a day with 130g protein), I spend just over 30 minutes in the gym a day the same as I always do.

The only thing that's changed is the program I've followed.

tldr: Joe Wicks won't make you stronger, but a scientific strength program will.
 
Jun 3, 2013
3,896
3,501
Has anyone tried or read about recovery stuff like CBD and what not? I know some athletes swear by it but I can't be sure if they actually use it or if it's marketing spiel as everyone seems to be sponsored. I have a wrist injury which is refusing to go away despite it not really even being that injured, it just gives a sharp pain if I move it a certain way and can be painful in pushing movements. I could just let it rest but I'm still dilly dallying around with the gym going twice a week most of them time so I don't really want to mess about even more.
 
May 25, 2013
8,376
5,061
Has anyone tried or read about recovery stuff like CBD and what not? I know some athletes swear by it but I can't be sure if they actually use it or if it's marketing spiel as everyone seems to be sponsored. I have a wrist injury which is refusing to go away despite it not really even being that injured, it just gives a sharp pain if I move it a certain way and can be painful in pushing movements. I could just let it rest but I'm still dilly dallying around with the gym going twice a week most of them time so I don't really want to mess about even more.
I tried it once, when I was going through that period when I had elbow tendonitis for about a year or so. Can't say I noticed a huge difference, maybe a slight improvement but wasn't anywhere near pain free. From my understanding the benefits can vary wildly depending upon dosage and type of product from person to person, so what works great for one person does nothing for another person. Maybe if I had messed about with different products and different dosage levels I might of found something that gave more significant results but fuck spending all that cash until I find the magic dosage and product for me, I was looking for a quick fix not months of messing around experimenting on myself.

Wrist injuries are a fucker. Pretty common injury for beginners as it's often a weak body part that doesn't increase in strength at the same rate as the rest of the body, so while you can lift more week on week your wrists are lagging and so get injured once you're lifting above their capacity.

I had a bad wrist injury for several months the first year I started lifting, from doing power cleans with bad form. I just started wearing wrists wraps when lifting and eventually it sorted itself out but that probably wasn't the best decision.
 
Jan 31, 2017
2,380
784
I tried it once, when I was going through that period when I had elbow tendonitis for about a year or so. Can't say I noticed a huge difference, maybe a slight improvement but wasn't anywhere near pain free. From my understanding the benefits can vary wildly depending upon dosage and type of product from person to person, so what works great for one person does nothing for another person. Maybe if I had messed about with different products and different dosage levels I might of found something that gave more significant results but fuck spending all that cash until I find the magic dosage and product for me, I was looking for a quick fix not months of messing around experimenting on myself.

Wrist injuries are a fucker. Pretty common injury for beginners as it's often a weak body part that doesn't increase in strength at the same rate as the rest of the body, so while you can lift more week on week your wrists are lagging and so get injured once you're lifting above their capacity.

I had a bad wrist injury for several months the first year I started lifting, from doing power cleans with bad form. I just started wearing wrists wraps when lifting and eventually it sorted itself out but that probably wasn't the best decision.
Wow, Holy shit.

This whole post can be summed up with "Smudger you're just a beginner level pussy"

I know if that was aimed at me I wouldn't take it.

Knock him out @Smudger cos he's just mugged you right off.
 
Reactions: Brighton Bomber
May 25, 2013
8,376
5,061
Wow, Holy shit.

This whole post can be summed up with "Smudger you're just a beginner level pussy"

I know if that was aimed at me I wouldn't take it.

Knock him out @Smudger cos he's just mugged you right off.
Lol to be fair my definition of a beginner is anyone still using linear periodisation, so you were a beginner until you started using GZCL and so was Mandela but it seems his new program uses non linear periodisation too now. Glad all you newbs finally got your shit together and are now on the big boy programs. :lol:
 
Reactions: lufcrazy
May 31, 2012
11,598
5,082
This fucking forum’s so wank. There’s now a 10 second lag when you post a comment. Anyone up for just doing a whatsapp group instead?