The Weightlifting Thread

[five time]

You can do it off feel mostly, but he's just saying if your max squat is say 100kg then something like:

5x the bar to loosen up
5x 60kg
5x 70kg
5x 80kg

Then the 5x5 at 100kg.

[Magic]

Oh right so it's not warm up + 5x5?

[Lewis]

Somebody is writing this down wrong. When Rush puts 'Heavy = 5x5 @ 95% of your 3-rep max', how do you do five reps (five times) of something you can only just do for three reps? If you are going flat out to bench 100kg for three, you aren't doing 95kg for five reps, and you aren't doing five sets of it.

[five time]

Yeah that's a good point. A lot of programs end up using week one maxes to project into the later weeks so maybe that's what the spreadsheet is doing.

What do you mean Magic? There's no point doing 5x5 at each of those warm up weights if that's what you're getting at, you'll just waste time/fatigue yourself.

[rush]

Yeah, 'Option 2' is just a Stronglifts 5x5 variant (where the 5x5 is broken down as 5x5 per-big lift per-session) and yes, where the warm-ups are 1x5 each up to the 5x5 lift. The 5x5 might be 90% or even 85%, I was just making it up at that point.

Anywho, I've uploaded a MadCow template here:

https://we.tl/pLSLpP0Mw5

I can't remember how long WeTransfer links remain active for, but grab it whilst it's hot. The initial input is in pounds, but just use Google to convert the numbers.

The workings and conversion to KG is all sorted in the 'Workings' tab, with the 'Final' tab containing the 9-week programme.

On the dips and pulls, if you don't have the means to do them (and in addition, add weight to them with a belt) then just supplement them for something else; tricep dips using a bench and inverted rows, for example.

Any questions (from anyone), just post them here.

[Magic]

My point was you can't just dive in to a 'heavy' day without a decent warm up behind you otherwise you'll end up tearing your muscles surely?

Day 5 - Heavy Squat/Heavy Flat Bench/Heavy Pendlay Row

Heavy = 1 x 3 @ 95% of your 3-rep max; increase every Heavy session

So that's basically 9 reps in total for a workout at maximum output. You'll need to properly warm up for that, did you say Rush that I'll need to do:

So is that 3/4 sets before hand of 60-80%? But 1x3? I don't understand.

[rush]

That's correct; it's just confusing as when discussing set patterns (5x5, 1x3 etc.), we don't note down the warm-ups.

So, assume you have the following 3-rep max:

Squat: 100kg
Bench: 70kg
Row: 60kg

The first few weeks will have your final set (the 1 x 3) as being lower than your current 3-rep max to both allow your body to acclimatise to the programme and - as the weights get heavier - to ensure you don't go into each workout absolutely knackered.

To take Week 7 as an example, your sets will look like this:

Squat: 50kg x 5 reps / 62.5kg x 5 reps / 75kg x 5 reps / 87.5kg x 5 reps / 102.5kg x 3 reps / 75kg x 8 reps
Bench: 35kg x 5 reps / 45kg x 5 reps / 52.5kg x 5 reps / 62.5kg x 5 reps / 72.5kg x 3 reps / 52.5kg x 8 reps
Row: 30kg x 5 reps / 37.5kg x 5 reps / 45kg x 5 reps / 52.5kg x 5 reps / 62.5kg x 3 reps / 45kg x 8 reps

The 8-rep last set is just additional hypertrophy.

Play around with the spreadsheet and you'll be able to see the warm-ups per-session.

[Magic]

I get it now. There's always a gradual warm up, sorry I thought it was like you hit the gym and only did 3 reps then went away again LOL.

Interesting. I'll see how I progress. Will start it on Monday. :)

Thanks mate.

EDIT: As an aside, I did ATG squats last night, and my bum is killing me today.

[Magic]

Start my program tonight rush.

I've guesstimated the 3 rep maximums so we'll see how I get on.

[Pepe]

I've acquired a kettlebell. Might do some LIFTING with it. Any good exercises I should look into? Mostly care for legs and core.

[Magic]

First thing that springs to mind is that swing exersize.

[Kikó]

There's a long article on purple Aki on the BBC. That should get you motivated.

[Pepe]

First thing that springs to mind is that swing exersize.

That one looks like I might permanently injure myself trying. Will give it a go. :thbup:

[Reg]

I've acquired a kettlebell. Might do some LIFTING with it. Any good exercises I should look into? Mostly care for legs and core.
"The Ultimate Kettlebell Workbook" is good. You'll want to read about form. One hand swings are most fun I reckon.

[Pepe]

I believe this thing is 18kg. Not sure I can one hand swing it.

[Reg]

I wouldn't risk it then. Screwing your back up wouldn't be fun. Try some goblet squats?

[Pepe]

Yes from the little i read squats and two handed swings might be the way to go.

[rush]

There's a long article on purple Aki on the BBC. That should get you motivated.

I've just read this and it's insane; how was he not given psychiatric treatment at some point?

[rush]

Start my program tonight rush.

I've guesstimated the 3 rep maximums so we'll see how I get on.

Good man; estimating is fine, as you'll quickly discover if you've over-egged it and you can just reset the programme.

Let us know how you get on.

[Lewis]

I've acquired a kettlebell. Might do some LIFTING with it. Any good exercises I should look into? Mostly care for legs and core.

Snatches.

[Pepe]

Snatches.

That one looks one-handed too. Not sure I can lift that thing one-handed.

[Lewis]

How/why have you only 'acquired' one heavy one?

[Pepe]

It belonged to a neighbour who moved out, so he gave it to me.

Ideally I would just go to the gym, but I know it is not going to happen.

[Lewis]

Buy a 12kg one with your Israeli blood money.

[Pepe]

If I'm going to be buying shit might as well buy proper weights, no?

What's good equipment to have at home? Squats + some core exercise is all I really want.

[Lewis]

You would a rack and all sorts, at which point you might as well just go to the gym, so having a few kettlebells tucked behind a door seems like the better way to half-arse in and out of it.

[Pepe]

Half-arsing in and out of it sounds about right. :thbup:

I'll give the one I have a shot at some point and if I'm too beta for it I might order some cheap chinese lighter one off ebay.

[Spikey M]

Them weighted bags (basically sand bags) seem quite good. Easier to squat with and they're difficult to grip/hold so help with core strength, grip and balance.

http://www.ebay.co.uk/itm/like/252311042669?lpid=122&chn=ps&adgroupid=27378760866&rlsatarget=pla-181484356146&adtype=pla&poi=&googleloc=9045032&device=m&campaignid=620865095&crdt=0&ul_ref=http%253A%252F%252Frover.ebay.com%252Frover %252F1%252F710-134428-41853-0%252F2%253Fmtid%253D1673%2526kwid%253D1%2526crlp% 253D110919892746_563391%2526itemid%253D25231104266 9%2526targetid%253D181484356146%2526device%253Dm%2 526mpre%253Dhttp%25253a%25252f%25252fwww.ebay.co.u k%25252fitm%25252flike%25252f252311042669%25253flp id%25253d122%252526chn%25253Dps%2526adtype%253Dpla %2526googleloc%253D9045032%2526poi%253D%2526campai gnid%253D620865095%2526adgroupid%253D27378760866%2 526rlsatarget%253Dpla-181484356146%2526gclid%253DCj0KEQjwpNm-BRCJ3rDNmOuKi9IBEiQAlzDJH_26AwG4tMnIjQ8ez8FeO7eNAX l5EMsFw6Vj3SCva0oaAgwt8P8HAQ%2526srcrot%253D710-134428-41853-0%2526rvr_id%253D1092320580187

[Magic]

Good man; estimating is fine, as you'll quickly discover if you've over-egged it and you can just reset the programme.

Let us know how you get on.

That was good. Squatting was fine, got my guesstimates right there as I properly struggled to do 5 on the last set.

I thought I underestimated my bench press a wee bit.

As for my pendlay row, I really am not happy at all with my form for that, pics below:

https://s12.postimg.org/sqm5pku59/form2.png

https://s12.postimg.org/mbijf5y1p/form1.png

Because my hips/hamstrings are so tight, I can't get my legs anywhere near as straight as the form guides say. Check out my buddy SCOTT HERMAN FITNESS:

https://i.ytimg.com/vi/Weu9HMHdiDA/hqdefault.jpg

My form looks absolutely nothing like that. Though I didn't feel even on the heaviest weight any...pain in my lower back, which is what I was scared of.

p.s do we count the bar weight when we do the calculations?

EDIT: Also I swapped the things like weighted situps for deadbugs/plank/bridge/leg raises

[Spikey M]

Your form doesn't look that bad to me.

Yes, count the bar. If you're lifting it, count it.

[Magic]

If I'm going to be buying shit might as well buy proper weights, no?

What's good equipment to have at home? Squats + some core exercise is all I really want.

Don't listen to Poois. All I had to buy was a squat rack (2nd hand), 7ft bar, some weights and a dumbbell set. Oh, and gloves. Gloves are the best investment. My poor hands.

[Pepe]

Yes, that's way more than I'm willing to get.

[rush]

Your form doesn't look that bad to me.

Yes, count the bar. If you're lifting it, count it.

Agreed on the form; if you're concerned, the best tip I can give you to ensure your lumbar is straight on vertical movements is to imagine someone pulling you down by the middle of the stomach whilst picking you up by your head and your ass.

If you try the above and take another picture, then the muscles at the bottom of your back (the Erector Spinae) should be more pronounced.

[Magic]

Yes, that's way more than I'm willing to get.

It probably cost me £75 all in (I already had the dumbbell set though, got it free). Check craigslist or whatever you rapists use over there.

[Magic]

Agreed on the form; if you're concerned, the best tip I can give you to ensure your lumbar is straight on vertical movements is to imagine someone pulling you down by the middle of the stomach whilst picking you up by your head and your ass.

If you try the above and take another picture, then the muscles at the bottom of your back (the Erector Spinae) should be more pronounced.

So stick my ass out more?

[Magic]

It probably cost me £75 all in (I already had the dumbbell set though, got it free). Check craigslist or whatever you rapists use over there.

Shit, can I just say that was in no way reference to the fact that you're Mexican, it was because rapists use Craigslist in America. Right? Oh shit.

#trumpmania

[Pepe]

#triggered

[Boydy]

You don't need gloves, you fanny.

[Magic]

Maybe not if you're lifting tiny plastic weights like Boyd.

[Boydy]

I was lifting more than you and your fucked up hips can at the end of last year when I actually went to the gym and I didn't need gloves.

[Magic]

Who cares? It's all about % of annual revenue.

EDIT: And lol I've not disclosed my weight totals.

[Reg]

Who cares? It's all about % of annual revenue.
:D

[Pepe]

Did squats, deadlifts, and some of those swings yesterday. Turns out it is not that heavy after all. I reckon I'll be able to do one-handed stuff in a few weeks. Can't wait to fuck my back up. :drool:

[Magic]

Form mate. Can't stress that enough, really. Form = good = no injuries.

[Pepe]

I know. I try to do things properly but it is hard to tell without someone who actually knows what they're doing to guide me. Also, I do not have a single mirror at home. I guess I could film myself but that sounds a bit gay.

[Magic]

Youtube to get a rough idea of form, plus Google image. Then selfie view on the phone as you're doing it (without weights first).

[Pepe]

Might try that. Bet I look like a proper spaz.

[Magic]

Oh yeah. If you video it you can listen to all the weird noises you make and stuff. Proper embarrassing. Just make sure auto-upload is turned off and you delete it afterwards...

[Pepe]

:D

At least the quads hurt today so I must have done something right.

[Magic]

I spent the first 30 seconds playing with my stones then having a sniff. Fucking dropbox.

EDIT: It wasn't just a casual scratch either, it was a both legs bent and full howk mode enabled.

EDIT 2: you won't know what howk means but say it in a fake Scottish accent and you should get a good idea.

[Foe]

Been doing some really shaky reps of 100kg on the bench press recently, but I need to keep doing them to keep it up. Every rep is life or death. Survivor. :cool:

[Pepe]

I spent the first 30 seconds playing with my stones then having a sniff. Fucking dropbox.

EDIT: It wasn't just a casual scratch either, it was a both legs bent and full howk mode enabled.

EDIT 2: you won't know what howk means but say it in a fake Scottish accent and you should get a good idea.

Is it on liveleak?

[Magic]

Is it on liveleak?

No but the wife saw it.

[Pepe]

No wonder she wants you out.

[five time]

My gym recently bought a load of new stuff and I've been trying out a deadlift bar. It's knurled more so your hands get ripped up (+1 to the gloves are for cucks) but it's thinner and a lot more pliable so you can take the tension out of it. Anyone else used one? Are they considered 'cheating' as I've been able to stick on about another 30 kilos on since switching over?

[Lewis]

I think most bars are 32mm, and proper deadlift bars are 28mm; but it must be a real piece of shit (or you deadlift about 300kg) if it has that much bend in it.

[Magic]

rush is Friday supposed to be absolutely fucking savage on this program? 31 squats including a set of 3 rep maximum? In fact its like that for them all.

[rush]

rush is Friday supposed to be absolutely fucking savage on this program? 31 squats including a set of 3 rep maximum? In fact its like that for them all.

Ha, initially it is but the gradual progression session-by-session should make it easier.

There's also going to be an acclimatisation period where your body gets used to the programme (and particularly squatting 3 times a week). Once you get into the groove, it will feel as natural as you found your previous routine(s).

[Magic]

I've had such a devastating few days at work I've lost all motivation for this. Absolutely gorged at the weekend too. I'm staying away from home tomorrow night and leaving early in the morning so that's fucked my schedule up. Might go out on the bike tonight instead, clear my head. Fucking dreadful and so annoying as I was really enjoying it.

[Kikó]

The DW gym in Dundee has some seriously massive blokes. It must be out of pure boredom to get so big.

[Offshore Toon]

What do you guys do for abs? Pissing about on the floor always feels fruitless and cable crunches don't do much either.

[Mazuuurk]

I try to mix it up quite a bit.

I do a fair amount of crunches and situps, but that's mainly for the sessions when I'm feeling a bit lazy, because they are quite easy to execute.

These are the main ones I do:

Leg raises:
https://www.youtube.com/watch?v=l4kQd9eWclE
(I do them with straight legs unlike the bloke in that vid tho)

Bar rotation (or whatever)
https://www.youtube.com/watch?v=rm0Erg4P8xI
This one is really good IMO

Also Ball rotation:
https://www.youtube.com/watch?v=7oJ5RVRaP3o

Then I always try to do a bunch of Planking at the end, or rotate with Side planks, raised leg planks, etc. Basically I've gotten the idea that planking is the shit dunno why.


For heavier ab exercises where you maybe only do 5-10 reps try the machines or this:
https://www.youtube.com/watch?v=2fbujeH3F0E

Though it's not the most dynamic IMO, so I'd try to switch it up as much as possible.

[Magic]

The DW gym in Dundee has some seriously massive blokes. It must be out of pure boredom to get so big.

Lol missed this.

[Offshore Toon]

Cheers, Maz.

[Spikey M]

Unless you're ripped Ab work has always struck me as pontless. The main compound lifts work your core anyway,

[Mazuuurk]

I don't think so. Your abs and core can take quite a lot anyway so doing stuff like deadlifts etc will work them for sure, but maybe not to the point where you break the muscles down enough to improve.

And besides, activating your abs & core doing for instance deadlifts isn't always all that obvious to do.

[Lewis]

I'm with Idiotmouse. Squatting heavy-ish will do more for your core than anything else.

[Kikó]

I think the problem with ab stuff is it's not obvious until you hit a good weight and you can see them. Unlike doing arms and having the gun show.

[Lewis]

That lad who I used to try and avoid always bored on about his abdominal routine. Lose four stone, mate. That might work.

[Offshore Toon]

You guys have kinda summed up my thoughts. I think I'll step it up a bit and see if I notice any difference before sacking it off.

[Offshore Toon]

I read some shit about taking your shoes off to deadlift. What's the consensus on here?

[Magic]

I never wear shoes when lifting (in my garage). Feel I get much better stability barefoot.

[Lewis]

It's just a stability thing. Brian Shaw deadlifts in Converse, which presumably have a flat, hard sole (I've never owned a pair); but most trainers have some cushioning, and half of them have a bit of a heel on them, so (I'm not sure at what weight it would kick in) your feet would sink into that stuff rather than being flat on the floor.

[Queenslander]

I've worn flat dunlops for the past 5 years for deadlifts and squats.

[Spikey M]

There's loads of bollocks like that about. Just wear what you're comfortable in and what allows you to lift the most with the best form.

[Queenslander]

Heavy weights fucks my runners up though.

[Boydy]

Time for me to get back into this. You know that Stronglifts 5x5? Back when I was doing it before, a friend who's quite into his weightlifting said 5x5 was too much volume and 3x5 was enough. I was looking at this (https://www.reddit.com/r/Fitness/wiki/phraks-gslp) on reddit (it's their recommended beginner programme) and it's mostly just 3x5. Is that enough?

[Lewis]

If you build into them properly it should be.

[Boydy]

What do you mean by that?

[Lewis]

It's a weird thing really. Thinking about how I would do it (as in what I would need to do for 3x5 to make improvements), getting yourself to the point where you start doing your working sets (the 3x5) would be a workout in itself, so having the days built around a press and deadlift/squat would take ages.

[Boydy]

So you're just doing a massive warm-up?

[Magic]

I read if you want explosive strength 100% you need to warm up for an hour. Sack that.

[Lewis]

When you say 'warm-up' you think half-arsed stretching and that; but this would need to be part of the routine, otherwise you will never be doing the sets at a weight that will test you enough to improve, and you end up something more like:

1x5 (with an increase each time)
1x5
1x5
1x5
3x5 (actual working sets)

[Boydy]

Yeah, that's what I meant by warm up. Starting with light weights and working up to the working sets. I used to do that when doing the 5x5 but it didn't take too long. But then I suppose I didn't get that far.

I think the Stronglifts programme recommends going down to 3x5 after a while anyway (after so many failures and resets) but I'm wondering if I'll be okay on the lighter weights with just 3x5 as well?

[Lewis]

I think 3x5 is enough, and if it isn't then just put the weight up.

[Spikey M]

Time for me to get back into this. You know that Stronglifts 5x5? Back when I was doing it before, a friend who's quite into his weightlifting said 5x5 was too much volume and 3x5 was enough. I was looking at this (https://www.reddit.com/r/Fitness/wiki/phraks-gslp) on reddit (it's their recommended beginner programme) and it's mostly just 3x5. Is that enough?

It’s too much volume once you get too your maximum lifts. That’s why stronglifts changes to 3x5 once you stop progressing.

[Spikey M]

I massively struggled with Stronglifts. I think it is only any good for absolute beginners. If you have any weightlifting experience at all, you’re going to be lifting weights for 6 weeks or more before you even feel like you’re trying.

Rippertoe’s Starting Strength might be better, especially if you prefer 3x5, but I’ve never actually tried it. Mainly because I don’t trust my knee with Power Cleans.

[Boydy]

I massively struggled with Stronglifts. I think it is only any good for absolute beginners. If you have any weightlifting experience at all, you’re going to be lifting weights for 6 weeks or more before you even feel like you’re trying.


Why? Surely you just start off with your max lifts?

Are you talking about starting with the empty bar eveey time?

[Spikey M]

Why? Surely you just start off with your max lifts?

Are you talking about starting with the empty bar eveey time?

I seem to remember there being an excel form where you put your max lifts in and it told you how much to lift. I did that and still found it too light. My squat in particular took an age to get up to a decent level again.

[Boydy]

Oh. Don't think I ever used that. But I was a complete beginner before anyway.

This time I was just gonna start off with as much as I could manage for 5x5.

[Mazuuurk]

I've never really been doing stronglifts. Basically they only work when you do them really heavy, right? I usually work out alone and don't have a spotter, and I don't generally feel comfortable doing anything insanely heavy.

I'll do fairly heavy deadlifts, maybe where I can do only 3-4 reps sometimes (which for me is maybe 100-110kg or so), but I quite often also do something like 10x10 on 60kg or something else like that, which I'm much more (but perhaps too) comfortable with.


(I'm scared of injury, is why, even though I do think I have pretty good technique in most cases, I've been working out for long enough).

[Spikey M]

Oh. Don't think I ever used that. But I was a complete beginner before anyway.

This time I was just gonna start off with as much as I could manage for 5x5.

It says not to do that because you need to work up to your max so that you can power through it. If you go straight in at your max, you’ll struggle to add weight next time. I’m sure there’s a right balance, but I couldn’t find it.

[-james-]

I've been doing stronglifts 5x5 for a few months. I haven't had any issues with it. It's straight forward and I like the phone app.

First time I went I was doing the empty bar. Most are progressing nicely, overhead press is the only one I have issues with. Can't get 30kg 5x5 done for the life of me.

I do warm up sets starting with the empty bar and have no rest or brief rests up to my working set. Tend to get the lot done in about an hour, but obviously that's going to increase.

[Spikey M]

I just find it too strict. Some days I feel stronger than others. If I’ve just comfortably benched 70kg, I want to whack another 5 or 10 on and see how high I can go. Doing another 4 sets of it Just isn’t satisfying, plus, next time out, I may not feel up to it.

I’m a fan of low rep work outs, but I’d just play it by ear. If you feel like you can go heavier, do it. If you can’t, don’t, but try to get an extra rep or 2 in.

[Boydy]

I struggled with the overhead press too, dino. I think everyone does, to be fair.

[Lewis]

Just make sure it touches your chest (sternum?) when you bring it down. You see so many people doing it from eye level.

[Mazuuurk]

Turns out I seem to have "Weightlifters Shoulder". I've had my second cortisone injection in the shoulder and it got a little bit better but still not good. Haven't been doing any pressing exercises for like 4-5 months now really, mostly just pull. Though I've been doing a lot of Chin-ups, and recently read that that isn't the best thing to do either, even though it doesn't seem to hurt in my shoulder when I do them.

So, I'm basically running out of things to do. At least problems in my foot and knee are a bit better, so I've been managing to go running a bit instead.


From what I read on it, it seems I should either wait and pray, for like many more months, or find someone to do surgery on the shoulder which I kind of would like to avoid.

[Boom-Boom-18]

I had that about 8 years ago after 2 years of heavy weight lifting. It stopped me lifting weights for around 8 months (although I did no proper physio during those months, just left it to heal). Thankfully I haven't had it since.

[Kikó]

Boom :cool:

[Mazuuurk]

I had that about 8 years ago after 2 years of heavy weight lifting. It stopped me lifting weights for around 8 months (although I did no proper physio during those months, just left it to heal). Thankfully I haven't had it since.


Good to see you around Boom.

Did you just stop working out cold turkey? Given how much you at least used to do it, that can't have been easy?
I'm really struggling myself to not at least do the back exercises that shouldn't really affect the shoulder. I like doing chin-ups but I think I have to do away with it for a while now :(

[Foe]

Been doing some really shaky reps of 100kg on the bench press recently, but I need to keep doing them to keep it up. Every rep is life or death. Survivor. :cool:

Couple of years later and 100kg isn't an issue anymore. Can regularly bash out multiple sets of 5 reps.

Been struggling a lot with a cold the last few days, went to the gym today and decided to just try and PR bench. Added 7.5kg by getting 122.5kg up unspotted.

Can also bench the 50kg dumbbells now too, which are the heaviest my gym has so I guess it's going to be about volume.

Trying to teach myself how to properly clean and press / power clean is starting to piss me off.

Also recently discovered my gym has a sled. Trying to find my weight on it, but worked it up to 160kg last week. What should I be aiming for on the sled? 2-2.5x bodyweight?

[Lewis]

I would like to know how to clean and do those Olympic movements, but without a proper coach they just look like accidents waiting to happen, so whatevs. Speaking of which, I watched two dickheads deadlifting the other day and slamming the bar down at the end of their sets. Anyway, one of them goes for a three rep final set, just about gets the last one up, but then slams it down before he locked both of his legs out and bounced it straight off his knee lol.

[Foe]

I would like to know how to clean and do those Olympic movements, but without a proper coach they just look like accidents waiting to happen, so whatevs. Speaking of which, I watched two dickheads deadlifting the other day and slamming the bar down at the end of their sets. Anyway, one of them goes for a three rep final set, just about gets the last one up, but then slams it down before he locked both of his legs out and bounced it straight off his knee lol.

Same. I really like power cleans and clean and press but have realised I'm just not doing it efficiently/right so I'm basically limiting my lifts because I'm not using my legs at all.

Been trying it with 10s on each side, side on watching myself in the mirror. Reckon if I just do it enough it'll click but it's bloody annoying.

Watched a load of cross fit documentaries and it just made me want to try more of these bar bell lifts.

[Foe]

I would like to know how to clean and do those Olympic movements, but without a proper coach they just look like accidents waiting to happen, so whatevs. Speaking of which, I watched two dickheads deadlifting the other day and slamming the bar down at the end of their sets. Anyway, one of them goes for a three rep final set, just about gets the last one up, but then slams it down before he locked both of his legs out and bounced it straight off his knee lol.

On the subject of deadlifting I did a really tough workout a couple of weeks ago. 100 deadlifts at 100kg. Broke it down into sets of 10, 8, 6 and then 5. Doesn't sound that hard but fuck me it was tiring.

[Lewis]

I train in a military gym, and they love CrossFit as much as they love shit tattoos, but as far as I can tell they don't have any proper coaches for it, so you see some people doing cleans and all sorts with terrible form.

That 100x100 sounds like it would be a better squat workout, so I might give them both a go at some point.

[Foe]

I train in a military gym, and they love CrossFit as much as they love shit tattoos, but as far as I can tell they don't have any proper coaches for it, so you see some people doing cleans and all sorts with terrible form.


That 100x100 sounds like it would be a better squat workout, so I might give them both a go at some point.

I tried something similar on bench, 80 @ 80kg but it was far too easy. Ended up doing that plus 60@60, 40@40 and 20@20 whilst super setting ez bar curls / lat pull down in between.

90 at 90kg is probably a better challenge, or 85 at 85.

[Foe]

Ordered myself an olympic bar and 140kg of plates and got it sent to my parents. Gonna set myself up a little home gym in their garage until I buy another house and have my own.

Going to need to get myself some of that jigsaw flooring stuff. Anyone got any?

[Lewis]

I got talking to a lad the other day who is putting olive oil in his protein shakes to meet his calorie targets. Why not just eat some cream buns you stupid cunt?

[Foe]

I got talking to a lad the other day who is putting olive oil in his protein shakes to meet his calorie targets. Why not just eat some cream buns you stupid cunt?

He should be mocked for counting his calories, never mind drinking olive oil. Sounds like natural selection will have him at some point. Just let nature do its course.

[Boom-Boom-18]

I used to do that while bulking (many years ago). I must have read that it was a good idea from somewhere.

My diet in those days was crazy, I was sinking 6 raw eggs and 7 pints of milk a day at one point.

[Foe]

You still lifting?

What sort of weights are you and Lewis shifting? I feel like over the last couple of years the average recreational lifter is significantly stronger.

[Boom-Boom-18]

I am still lifting but I have dropped the obsession with it, I train at home now and haven't been to a gym for a couple of years.

Bench Press = 120KG X12

Squat = 160KG X8

Shoulder Press (barbell) = 80KG X12

[Foe]

I am still lifting but I have dropped the obsession with it, I train at home now and haven't been to a gym for a couple of years.

Bench Press = 120KG X12

Squat = 160KG X8

Shoulder Press (barbell) = 80KG X12

Still monstrous lifts. My shoulders are stupidly weak. 12 reps though, any reason for that? I tend to do loads of sets of 5 or 6 so it's more power than fatigue.

[Boom-Boom-18]

No reason other than when I first started lifting I had a few sessions with a personal trainer and he recommended no more than 12 reps per set. I have stuck with that since.

I do drop down to 8 reps when I try to increase weight (and built up to 12 reps) but it is rare these days that I can increase the weight.

How are you doing these days, have you been lifting continuously or are you on and off?

[Lewis]

My routine pyramids up to a set of three and then back down, and I currently top out at bench 150x3, press 105x3, deadlift 235x3, and squat 230x3. I spent 2017 slowly losing weight (as not to lose [too much] strength), but in hindsight should have stopped about six months before I did when it plateaued, so I've just got back into making progress these past couple of months.

[Foe]

Kudos, that is some seriously lifting right there. The last two or so years I've pretty much been at peak and I'm nowhere near there. I get reasonably happy and then work does something where I can't really train for 3 or 4 weeks and it falls apart.

do you use wrist straps for deads? I've tried numerous times to lift 180kg and I can't even get it to move.

[Lewis]

Yeah I get the straps out about three sets in. I think that I could do a one rep max with my bare hands (maybe a little bit less), but there isn't much point if I'm just training so I've never tried it. I was really excited when I saw my current gym had 'proper' 28mm bars, but they turned out to be Olympic ones with a bit of bend in them (presumably to reduce the impact of cleans and other jerky CrossFit movements), and they start quivering at 180kg to the point where it becomes awkward to lock your legs out, so I had to go back to the 32mm ones.

[Foe]

I think my girly little hands make it seriously tough to ever get up heavy lifts. Can imagine if you had monster hands and long fingers you could wrap them around the bar nicely and just lock them in.

Annoying. However, I enjoy lifting. I'm never going to be that strong.

If I can gradually get my bench 1rm up towards 1.5BW that would be great. That'd be just shy of 130kg which isn't that far away.

[Magic]

Just signed up to be a member of the council gyms.

Haven't been to a gym for nearly 7 years, welp.

[Manc]

Yes Magic. Get hench.

[Pepe]

January must be coming.

[Magic]

Starting the Madcow novice template again.

[Foe]

What exercises are you going to concentrate on?

Core Olympic lifts?

[Magic]

There's like 5 or 6. The same one as last time that Rush out me on. 5x5 increasing each time.

[Foe]

Rushie was a fucking monster.

Lewis would have him for breakfast now though.

[Offshore Toon]

Recently I've sacked off two/three day routines and just doing all the big lifts every time I go, normally every three days but sometimes two. Its way more fun.

[Lewis]

Rushie was a fucking monster.

Lewis would have him for breakfast now though.

I don't know. Plus he was a manlet, so he could easily have me on bodyweight ratios.

[Magic]

Recently I've sacked off two/three day routines and just doing all the big lifts every time I go, normally every three days but sometimes two. Its way more fun.

Yep, much preferred this too rather than having to do the minor groups.

[Manc]

What rep range are the hipsters currently implementing?

[Foe]

I don't know. Plus he was a manlet, so he could easily have me on bodyweight ratios.

How much do you weigh?

I do basically the same as been referenced above, I try and go pretty much to max, pretty much every time I go.

Gubbed my left elbow recently though so going to try and improve my legs /deadlift whilst my elbow isn't quite right.

[Lewis]

I never weigh myself, but I would guess seventeen-ish. He was one of them little square lifters, and probably about twelve solid stone.

[Offshore Toon]

Any advice for benching? I feel like I could push myself that extra little bit sometimes but don't want to risk death.

[Lewis]

Arch your back.

[Offshore Toon]

I do. I'm fairly sure my form is spot on. I think its just a case of being a pussy. I prefer doing shoulders (Arnold press) first, but tend to bench first since being fatigued effects me a lot more with that. Although I do mix it up. Anyway, I'll just stop being a pussy or ask somebody to spot me I guess.

[Foe]

Archh your fucking back? Are you for real?

[Magic]

He was taking the piss.

If you have hair things don't go over your head as much.

[Foe]

Good.

I've seen powerlifters doing exactly that. Didn't prop Lewis as one of them.

[Offshore Toon]

I thought arching your back was standard? Not to ridiculous levels, but you shouldn't have your back flat?

[Boom-Boom-18]

I have always arched my back, only a slight arch.

[Foe]

Got a picture / video to indicate what you're talking about?

Feel like I may be missing a trick here.

[Magic]

Natural arc for me. You shouldn't actively stick your tummy in the air or actively have your lower back against the bench.

Amirite

[Offshore Toon]

Like this I guess.

https://www.crossfitinvictus.com/wp-content/uploads/2016/11/Good-Bench-Press.jpg

Shoulder blades pushed together to create a solid platform, and legs tucked back slightly to help generate a bit more power.

[Lewis]

http://i67.tinypic.com/27xfhq0.jpg

You see some wacky shit going on, with twats folding themselves in half, but that is about right. You can really drive it out with your shoulders forced into the bench.

[Offshore Toon]

Aye. Having your shoulders as a solid platform to push from really does help.

[Foe]

Gonna give that a try and some point and emphasise it.

See if I can up my 1rm. I want 1.5x bw.

[Queenslander]

Im such a short cunt that I prefer to keep my feet flat on the bench.

[Magic]

Got my induction today, going to learn how to use the machines and after that maybe cycle for a bit.

[Spikey M]

Followed by a Brazilian and a coffee with the girls?

Free weights, you tart.

[Baz]

Followed by a Brazilian and a coffee with the girls?

Free weights, you tart.:thbdn:

Small steps. Good on you for even going, Magic.

[Manc]

Free weights, you tart.

With those hands?

[Magic]

Followed by a Brazilian and a coffee with the girls?

Free weights, you tart.

Like the pull up machines and maybe Smith machine. Just because my inflexibility means bad form.

[Magic]

With those hands?

LOL exactly. I'll need smaller bars and it's why I struggle with hand jobs.

[Foe]

I have girly little hands (and no hair) and I'm all about free weights.

Revalidated my 1rm on deadlift today at 175kg which is weak, but I least I know I can hit it. Didn't try anything higher out of fear of losing one back.

Pretty much 2x BW. Didn't but help I had a packet of baked crisps and 2 Cadbury heroes for tea last night...

[Magic]

Fuck sake the free weights only went up to 35kg lol.

No Smith machine either, just leg press.

I was so hungover I just did a session on a spin bike for 35 mins. Feel great.

[Spikey M]

You'll be a milf in no time.

[five time]

Had a look at my numbers from December last year and I've barely got stronger which is depressing. I'm deadlifting similar numbers to Foe but my bench/squat are pitiful.

Plan is to cut around 10 pounds over the next 2/3 months and focus on upping bench/squat volume.

Joined the shaved head club at the end of 2018 also so I don't need to be afraid of creatine any more. 🙌

[Foe]

Had a look at my numbers from December last year and I've barely got stronger which is depressing. I'm deadlifting similar numbers to Foe but my bench/squat are pitiful.

Plan is to cut around 10 pounds over the next 2/3 months and focus on upping bench/squat volume.

Joined the shaved head club at the end of 2018 also so I don't need to be afraid of creatine any more. 🙌

What's your squat and bench? My deadlift is misleading, I'm trying to get myself to the point of being able to do 3-4 reps on 160kg. Did 3,3,3, 1 and then went for my 1rm.

My squat is horrific. Bench isn't so bad though.

[five time]

Bench was an awful rep but I wanted to hit 100:

Squat: 130
Bench: 100
OHP: 65
DL: 170

I'll normally do reps with say 80% of those. Haven't checked for a while but imagine I weigh somewhere close to 80kg after Christmas.

[Foe]

Yeah that's a good effort. 100 is a mental thing on bench I think, just need to chuck two blues on each side and get used to it.

My current 1rm are 122.5kg on bench and 135kg squat (which I rarely do and am actively trying to improve...)

That's little man numbers compared to Lewis and boom though.

[Adamski]

I’m way behind there. Only been training properly for 6 months, though.

Squat - 85
Bench - 55
OHP - 40
DL - 120

Those aren’t 1RM though, so guess you can add about 20%?

[Spikey M]

I always found 1RM's to be load of bollocks. I tried to actually lift my 1RM and couldn't get close, but the heaviest weight I could manage I could always do for more than 1 rep

[Adamski]

Yeah I haven’t tested a 1RM in ages. Just starting a new cycle so probably will do a 3 rep max at the end again.

I’m in a calorie deficit though so obviously not able to lift as much.

[Magic]

Well that's my squat rack fucked. Bolts totally seized and heads pitted. :(

[Spikey M]

Top Engineering mate.

[Offshore Toon]

I'm trying to mix things up a bit at the moment, especially with back. Rows get boring. Don't seem to have much variety on leg day either. Anybody got any ideas?

[mugbull]

Pullups are obviously best. Beyond that, lat pulldowns and lat raises for upper back stuff, and some more bodyweight-y stuff for low back. I like the one where you put yourself at 45 degrees on one of those body frames and bend over with a weight in hand

[Magic]

Reverse pressups? Deadlifts?

[Magic]

I can nearly bench 25kg dumbbells now. Laugh, but that's a whole new world of strength for me.

[Lewis]

I try to do one wide grip thing and one narrow for back. Pull-ups and chin-ups are good if you can do them, but otherwise you are better sticking to machines. It's too easy to let your form slip with rows (and pull/chin-ups if you struggle) and turning them into pointless arm movements, so maybe lat pull-downs and then a seated row.

As for legs, just squat. Pyramid up and down. Hamstring stuff and leg extensions and all that are a waste of time unless you're bodybuilding to a semi-serious level.

[Offshore Toon]

I quite like bent over rows and upright rows. For back yesterday I did chin ups, deadlifts, lat pull downs, bent over rows, upright rows and face pulls plus curls after.

With legs I do squats up until I can't then go on the leg press and get in nice and close. I do straight leg deadlifts and then quads in the machine. I feel like just doing squats is barely a workout, though, and I'm aiming to lose fat so moving > not moving at the moment.

I tag on ab work to leg day too, which I think you've said is pointless in the past? It gets me sweating so I'm happy with it for now.

[mugbull]

I really like dumbbell lunges for legs. Cardio + muscle. Make sure to hold the dumbbells by your shoulders though

[mugbull]

Also you can def combine core with legs but that just seems like so much at once. I'd combine core with cardio, do 2 of those a week, 1 leg day, and 1 upper body day. Add some sports on your off days and you're golden.

[Offshore Toon]

Well, today I did:

Legs (squats, leg press, straight leg deadlifts, leg extension), tris (pulldowns and overhead), core (cable crunches, kettlebell side bend, kettlebell swings, russian twists) then did tris again and some rope work. At the moment I'm going for a jog/sprints a couple nights in the week and a long run at the weekend.

It might seem like a lot, but I'm resting when necessary, and I feel pretty banging despite sleeping awfully recently (waking up without fail after 3 hours, then every next hour and a half--today I got out of bed at 4 because I couldn't get back to sleep).

[Magic]

Jesus Christ I feel like when I do squats I'm tearing and repairing every muscle in my body.

[Pepe]

Isn't that the point?

[Magic]

Yes, but Offy says it barely feels like a workout. I disagree.

[Spikey M]

If squats don't leave you a feeble bow legged mess, then you're not doing them right or going anywhere near heavy enough.

[Offshore Toon]

Well I went up to 80kg today but my back wasn't really in the mood, so I dropped it and did a heavy session on the leg press. Ideally I'd like to be hitting over 100kg which would give me a better workout.

[Lewis]

If you're primarily losing weight sticking to just leg press probably wouldn't be a bad idea. Do sets of twenty or something until you're melting. Box jumps as well are meant to be good for it.

[Queenslander]

Squats followed by box jumps then walking lunges or elevated lunges is a killer.

[Adamski]

I’ve hit 3 PBs on the big lifts this week which I’m quite happy about.

Bench - 60KG
Deadlift - 110KG
Squat - 95KG

Squat seems to be way ahead of the others in terms of progress and feeling comfortable with the movement.

I do 3 x full body work outs essentially per week. One of the above coupled with rows, chins, lunges, split squats, hammer curls, curls etc. Also do a bit of cardio and core at the end.

[Magic]

Is that 1 rep or sets?

[Adamski]

Bench was 1 rep. Others are 6 reps x 4.

[Kikó]

I try to do one wide grip thing and one narrow for back. Pull-ups and chin-ups are good if you can do them, but otherwise you are better sticking to machines. It's too easy to let your form slip with rows (and pull/chin-ups if you struggle) and turning them into pointless arm movements, so maybe lat pull-downs and then a seated row.

As for legs, just squat. Pyramid up and down. Hamstring stuff and leg extensions and all that are a waste of time unless you're bodybuilding to a semi-serious level.

Really good advice. A full chin up will make your back look awesome as well as increase your actual strength.

I've been with a PT for a while and my sessions have changed to low weight, circuits which are making a huge difference for general core strength and actual fitness. More interesting than just lifting.

[Offshore Toon]

Is that 1 rep or sets?
Does anybody actually do 1 rep?

I tend to only push myself on bench if I've got a spotter, so unless somebody I know is in there I just do what I'm comfortable with. Going with my mate tomorrow so I'll try and hit 85kg.

Really good advice. A full chin up will make your back look awesome as well as increase your actual strength.

I've been with a PT for a while and my sessions have changed to low weight, circuits which are making a huge difference for general core strength and actual fitness. More interesting than just lifting.
I move from 5x5 at the beginning to 3/4x8-12 on accessories and then supersets towards the end to make it more circuit-like. I find upping the tempo helps me to the leave gym still feeling energised as well as feeling the burn.

[Magic]

1RM is directly related to your penis size. Ask Foe.

[Magic]

Fuck I still can't lift the 25kg dumbbells for bench press. Need a helper to get in to place.

Single row 27.5kg
Leg press 120kg
Bench press 22.5kg
OH press 22.5kg
Deadlift 80kg

Haven't tried squat as they are redeveloping the council gyms that have the Smith machine so have to use leg press machine just now.

[Adamski]

That’s pretty normal I think/hope. I do 22.5kg for dumbbell press and I can’t lift them either.

[Magic]

Just to clarify I do 5x5 building up to those figures.

[Offshore Toon]

I take it your gym is lacking equipment?

[Foe]

Just wait until you get to using the 40+kg dumbbell.

The 50s are the max my gym has and they are an absolute fucking arse to get into position. Can barely lift the fuckers anyway, but when I feel up to it's a solid deadlift to even get going.

Just keep at it. The more you lug weights around doing various sets, the easier it becomes, naturally.

[Foe]

1RM is directly related to your penis size. Ask Foe.

Only managed a 112.5kg bench today as a 1 rep. 90% of my actual 1rm.

I've definitely got some serious injuries piling up.

Elbow has been fucked for months and shoulders have some serious creeks and moans.

[Magic]

I take it your gym is lacking equipment?

Yeah it's one of 7 I can use but the other two with proper weights rooms are being refurbished. I started my madcow program just after, so not been able to squat with a bar.

[Magic]

So new angled Smith machine at the gym caught me off guard. I was facing away from the angle so <-\

As I descend I thought the natural way would be backwards.

Long story short it didn't ever feel right but I pushed anyway and felt an explosion in my core/back as I rose from my final 80kg squat.

Fucking agony.

[Pepe]

Do you wear a headband when you work out?

[Foe]

Attempted my 100 reps of 100kg deadlift yesterday after squats on Saturday. Basically in sets of 8,7,6 or 5.

Had to stop at rep 80 and go and lie on the cold tiled changing room floor to get my breath back and the room to stop spinning.

Proper exhaustion.

Obvs went back down and finished about 5 mins later. Took about 38 mins all in, which isn't great. Any reasonable cross fit person would knock it out in 15 mins.

[Manc]

No person doing cross fit is reasonable. Weapons of the highest order.

[Kikó]

Doesn't cross fit fuck you up?

[Lewis]

I think the movements involved are just pretty unforgiving, so if you try it without proper instruction and patience then it is more likely to crock you than normal gym lifting. It's clearly a good workout though for all the grief it gets (and I think you could avoid the cult stuff simply by not being a wanker).

[Kikó]

That's me fucked then.

[Spikey M]

Crossfit would break me in the first session, but those that are doing it (properly) can be justified in their smugness. It's impressive when done right.

[Kikó]

I'm doing a lot of calisthenics with my PT and it's brutal. Honestly, forget the other stuff, just build your core and hang off things.

[Spikey M]

If Giggles knew what 'calisthenics' was, he'd be fucking delighted that you're doing it. :harold:

[Magic]

Back not that bad today, woohoo.

Back at it tomorrow. :drool:

[bruhnaldo]

I really ought to do this "exercise" thing. Feel like I'm adding 5 lbs every 2 weeks fellas.

I honestly thought I'd have already died at this point.

[Giggles]

If @Giggles (https://www.thethirdhalf.co.uk/member.php?u=26) knew what 'calisthenics' was, he'd be fucking delighted that you're doing it. :harold:

I've no idea what it is but I'm sure you'll all hear how great he is at it.

[Foe]

Should point out that I don't do crossfit. It's just a very crossfit esque workout. They'd probably intertwine burpees or ski erg / assault bike in amongst it.

[Foe]

Yeah, 2008 crossfit games was 5 round of 5 deadlifts at 275lbs and 10 Burpees.

Why I opted to do 100 deadlifts at 100kg I have no idea. Done it three times now. Great workout. Killer.

[mugbull]

Crossfit is great but such a money sink. If you get a friend to do all the exercises with you at home or something that's basically the same thing for free

[Magic]

Smashed the leg press tonight. Don't think I'll be doing squats again, too much risk for my laughable core.

[Foe]

Crossfit would break me in the first session, but those that are doing it (properly) can be justified in their smugness. It's impressive when done right.

This.

If anyone hasn't seen the two crossfit documentaries on Netflix you should really give them a go. So impressive.

2016 crossfit games and 2017 games. There's an older one too, but fuck that.

[five time]

Smashed the leg press tonight. Don't think I'll be doing squats again, too much risk for my laughable core.

Your core is probably fine, you're only at risk because you're doing squats facing backwards in the Smith machine. If youdon't like the weight on your back though goblet squats with a dumbbell are surprisingly tough.

Props on the 100 deadlift reps though Foe. Started a 5/3/1 template recently and the day where you max on squat asks for 5 sets of 10 (low-ish weight) deadlifts afterwards. Nearly drowned the gym in sweat the first time I tried it.

[Magic]

Your core is probably fine, you're only at risk because you're doing squats facing backwards in the Smith machine. If youdon't like the weight on your back though goblet squats with a dumbbell are surprisingly tough.

Props on the 100 deadlift reps though Foe. Started a 5/3/1 template recently and the day where you max on squat asks for 5 sets of 10 (low-ish weight) deadlifts afterwards. Nearly drowned the gym in sweat the first time I tried it.

That's a good shout actually. I guess the limit there is how heavy a dumbbell you can lift?

[-james-]

I tried beta-alanine today. Basically felt like I was coming up on a pill for two hours. It was probably just a combination of the paresthesia and the placebo but it definitely felt like my muscles worked for longer.

[Lewis]

It's good stuff that, and the weird tingling goes if you use it for a few months.

[Manc]

Opinions on bodyweight exercises? I've got involved to restore my strength after a long break. Am I likely to see gains?

[Kikó]

Yes. Do it and concentrate on your core.

[Mazuuurk]

I googled calistahjslavg whatever and it turns out I already do a fair bit of that without calling it anything wanky.

But, I'd like to do even more and have some proper workout routines to go back to where I don't have to use any weights or machines at all.
Usually I almost always do 3x10 chin-ups, but I struggle a bit with push ups due to a fucked AC-joint (and dips are likely forever off the table for me).

My scapular strenght and especially mobility is pretty bad, and I currently also struggle with some sort of problem with my psoas muscle which is a right arse to try to rehab away :yev:


But anyway - Keeks what are your tips for good exercises to do apart from just Plank / Pull-ups / Push-ups? What does your normal workout look like?

[Manc]

I've only just realised Keeks avatar isn't Mark Hughes.

[Kikó]

I googled calistahjslavg whatever and it turns out I already do a fair bit of that without calling it anything wanky.

But, I'd like to do even more and have some proper workout routines to go back to where I don't have to use any weights or machines at all.
Usually I almost always do 3x10 chin-ups, but I struggle a bit with push ups due to a fucked AC-joint (and dips are likely forever off the table for me).

My scapular strenght and especially mobility is pretty bad, and I currently also struggle with some sort of problem with my psoas muscle which is a right arse to try to rehab away :yev:


But anyway - Keeks what are your tips for good exercises to do apart from just Plank / Pull-ups / Push-ups? What does your normal workout look like?

At the moment it's 3x 1 min on 4/5 exercises with a cardio in there. Eg straight armed plank with weight, Burpees, pull up, kettle bell press up and squat.

Today with my pt it was pyramid straight leg raises,crunches with kettle bell, bicep curls (10 both, 10 single arm), squats, kettle bell dead lift type thing then the ski machine for 30 second cardio.

[Lewis]

Them ski machines are mental. You bowl up thinking it's only pulling a bit of string, and then it caves your body in.

[Magic]

In love with the resistance machines at the mo.

[Foe]

Them ski machines are mental. You bowl up thinking it's only pulling a bit of string, and then it caves your body in.

I love the ski erg. It's great as a superset to something like lat pull down or pushing the sled. Exhaustion kicks in, mind.

[Spikey M]

Them ski machines are mental. You bowl up thinking it's only pulling a bit of string, and then it caves your body in.

My old gym had a moving staircase (not one of those stepping machines, it was like a mini escalator) and it was fucking brutal. I finally gave up on it after smashing my shin on it and being sent sprawling.

[Lewis]

I had a go on one of those when one appeared in the gym and I lasted about five minutes.

[Kikó]

Them ski machines are mental. You bowl up thinking it's only pulling a bit of string, and then it caves your body in.

Haha. It's absolute carnage. Is skiing that hard? Why do people enjoy it?

The other one that's hard is the ellipticals that are lower down which do your quads. Hell on earth.

[Offshore Toon]

I tried beta-alanine today. Basically felt like I was coming up on a pill for two hours. It was probably just a combination of the paresthesia and the placebo but it definitely felt like my muscles worked for longer.


It's good stuff that, and the weird tingling goes if you use it for a few months.

Let me know how you get on with it, Dino. I could use a bit more energy whilst fasting. I've been using HMB powder for a few months now and noticed increased muscle mass, though. Does anybody else use any supplements that actually work (except for creatine which everybody seems to use).

[five time]

Them ski machines are mental. You bowl up thinking it's only pulling a bit of string, and then it caves your body in.

The gym at work has one of those CrossFit assault bikes and I did exactly the same. Ended up a dripping mess after about 2 minutes on it.

[Bernanke]

Let me know how you get on with it, Dino. I could use a bit more energy whilst fasting. I've been using HMB powder for a few months now and noticed increased muscle mass, though. Does anybody else use any supplements that actually work (except for creatine which everybody seems to use).

Based on the ones I follow that actually base their advice on what has been proven to work, nothing outside of creatine and ahead of those sessions where you want to outperform a bit, caffeine, actually seems useful unless you do multiple sessions in a day. In that case BCAAs might be in play.

[Lewis]

I've talked myself out of beta-alanine on past occasions because it isn't cheap, and it doesn't make any real difference in terms of isolated sessions, other than maybe making your endurance/rep work a bit harder; but over the course of a couple of weeks that stuff being more difficult ends up wearing you down a bit, so I go back to it in the end to take the edge off that. Creatine I don't know. I'm not completely convinced of its use provided you drink loads of water anyway, but it's so cheap that you might as well have it on the go in case it works.

[Bartholomert]

I'm in Day 3 of 26 of a no alcohol, no going out, no cheating social isolation experiment to see how much weight I can lose (trip to Turkey with family at the end of it). So far I'm only down -0.4lbs from last Saturday mornings weigh-in* (that may be partially because I engaged in extreme degeneracy Sat-Sun), but I'm pretty committed to seeing it through. The ambitious goal is to see 179 on the scale, but if I could get down to 181-182, it will still be a success.

*Highest weigh-in: 201.2; Lowest weigh-in: 189.0

[Kikó]

I'm down to 79.1kg today. Been a few poor weeks diet wise (takeaways and drinking) so I've been above the 81 mark. With the football season over after this Saturday, I'm going to look to get to the gym 3-4 times and increase my longer runs (maybe chuck in a few parkruns). Would like to be 76 for summer.

[Spikey M]

Unless you're 4' something, 76kg is no weight for a man.

[Mazuuurk]

At the moment it's 3x 1 min on 4/5 exercises with a cardio in there. Eg straight armed plank with weight, Burpees, pull up, kettle bell press up and squat.

Today with my pt it was pyramid straight leg raises,crunches with kettle bell, bicep curls (10 both, 10 single arm), squats, kettle bell dead lift type thing then the ski machine for 30 second cardio.

Yeah alright, thats more or less the stuff I do kinda. I usually mostly do back-heavy lifting sessions (a lot of rowing/pull ups and now and then deadlifts), and once a week I do a circle-training kind of thing like the one you describe. I sometimes dare to mix in 3x20 push-ups or so (I can't really do anything heavy for the chest).

Typically, I do 5 sets of 4 exercises, normally:

- ca 20m Bear crawls with 20kg dumbells
- 8 Burpee-jumping-pullups or whatever you call it (a burpee that turns into a pull/chin-up)
- ca 1 minute on those long, thick black ropes that you smack into the floor
- regular kettle bell swings for maybe 30 sec

After that I'll sometimes do the ski-ropes for 5 minutes, then rowing machine for 5 minutes. Then if I have some energy left after that maybe pump the disco muscles a bit.

That's a great workout really.

[mugbull]

Unless you're 4' something, 76kg is no weight for a man.


It's the perfect weight for a lean man

[Spikey M]

Runt.

[Baz]

Fat cunt.

[mugbull]

^Yup

[Pepe]

65 kg over here. :cool:

[Offshore Toon]

I'd actually quite like to see what I'd look like at anything under 80kg, but I reckon I'd look dead.

[Spikey M]

State of the manlets in here.

[Bartholomert]

It's the perfect weight for a lean man


Unless you're 4' something, 76kg is no weight for a man.

76kg is honestly pretty perfect at average height if you're lean, minimal returns for being bigger and the cost:benefit is not worth IMO

[Spikey M]

See. Manlets.

[Lewis]

I think you would be lean with very little muscle mass at that height/weight. Like a footballer, rather than someone cut.

[Foe]

I was pretty fat at the tail end of last year, 88kg or so. I'm now about 81kg at 5 foot 9.5.

Looking a lot leaner, but still not as lean as I'd like.

Did my 100kg deadlifts x 100 again yesterday, this time at a slower pace at the start and smaller rep chunks. Managed it far more easily. Reckon I'll maybe try and do it once a month or so.

[Bartholomert]

I think you would be lean with very little muscle mass at that height/weight. Like a footballer, rather than someone cut.

For reference, this is 189 to 165 (which is around 75 kilos):

https://i.imgur.com/mWSARGN.jpg

[Mazuuurk]

That guys probably really short though.

I'm about 75-76kg right now at 6 feet, and I don't have really big muscles like that. I'm not super lean either, my ideal weight is about 72 kg which I was a few months ago (but vacations and injuries have fucked me over a little bit) and at that weight, I'd say I'm lean and quite skinny.

[Bernanke]

I'm 6ft and since picking up lifting again at the start of the year I've gone from 69 to 73-74 (of that a lot is waterweight because of creatine), and I'm still skinny as shit.

[Kikó]

I'm 5ft 9.5 ish as well. The only problem with the lower weight is it usually makes my face look gaunt and that sends the parents/grandparents into a tizzy.

76kg is probably ideal footballer weight (which is what I try to aim for as I still play).

[Manc]

Surprised by the amount of sub 80kg.