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Community Forums => The Lounge => Topic started by: zerofive on August 16, 2015, 01:06:40 PM



Title: Blonde will make you STRONG
Post by: zerofive on August 16, 2015, 01:06:40 PM
What's up guys.

It seems a few of the regulars in the "Blonde will make thin" thread are focussing their efforts towards what is basically the opposite goal; rather than ditch the weight, they're looking to pack on some size in the form of muscle. I think it's a decent idea to start a new thread, rather than get wires crossed. Here we can discuss targets, strategies, routines, diets and so on.

As some of you know already, iRaise and I have a bit of friendly competition going on for who can get the strongest lifts out by the end of the year. I think Matt has jumped on board, trying to match some personal bests he set a few years back, and muckthenuts is eating literally everything he lays eyes on in order to boost his numbers too. Everyone has a goal, and this thread will give us some accountability and motivation. Should be great for morale.

Anyone else who has some gym targets is invited to get involved. Let me see some hands.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 16, 2015, 02:03:48 PM
In.

For clarity for me and Sean, I think our numbers are based on Squat, Deadlift, Bench and OHP? I am sure we will move into other aspects like Pull ups etc at some point.

My first aim is to get a 200kg deadlift, having posted publicly my first failed attempt, it is top of the list. Due to a slight shoulder niggle, I won't be pressing to heavy until probably October ish, so Sean has a good head start there (getting the excuses in early).

I am guessing Matt is going to smash us both at the pressing as I know he was a strong presser back in the day, and a touch of competition might make him relive that. Not sure Matts Squat and Dead numbers? Maybe he can enlighten us?


Any other previous lifters or current lifters feel free to get involved. Mine and Sean's numbers aren't overly impressive, but talking to each other for a year or so has definitely helped us consistently progress. 

I am a massive science geek, and dislike most of the 'broscience' way of gym. (it is the main reason people get hurt and don't succeed). So I will try and give balanced views based on evidence, as opposed to 'The guy who is huge told me this'.

GL everyone


Title: Re: Blonde will make you STRONG
Post by: craigbetts on August 16, 2015, 02:36:01 PM
I would welcome advice on how to improve my strength, despite digesting all the usual programs i really have plateaued in terms of weights i lift.

At present I do 7 'gym' sessions a week, this is broke down as a roughly 4 cv sessions and 3 'weight' sessions, the later always consists of 1 crossfit session. The other two are a mixture of a body weight circuits and a lucky dip of body parts in the weights bay. I usually warm up, then target each body part with an exercise. I usually do four sets of each exercise and will do two exercises on my back, then work down my body, legs are fitted in with some cv days, always crossfit and probably one set of weighted squats a week. Recently I have tried to focus on dead lifts, squats and bench press as these are the 'big 3' yet I rarely feel I can increase my puny discs on the Olympic bars.

I expect that some of the advice will be to drop the cv sessions, but for one reason or another I just can not. Sometimes these eat into my weighty sessions. I feel this almost answers my initial request for help, although I often look at others who have an excellent weight/ cv balance and perform in both aspects. Would really welcome the opinions of Sean, Harvey and anyone who has any recommendations. Thanks, spaghetti arms.


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 16, 2015, 03:10:44 PM
I would welcome advice on how to improve my strength, despite digesting all the usual programs i really have plateaued in terms of weights i lift.

At present I do 7 'gym' sessions a week, this is broke down as a roughly 4 cv sessions and 3 'weight' sessions, the later always consists of 1 crossfit session. The other two are a mixture of a body weight circuits and a lucky dip of body parts in the weights bay. I usually warm up, then target each body part with an exercise. I usually do four sets of each exercise and will do two exercises on my back, then work down my body, legs are fitted in with some cv days, always crossfit and probably one set of weighted squats a week. Recently I have tried to focus on dead lifts, squats and bench press as these are the 'big 3' yet I rarely feel I can increase my puny discs on the Olympic bars.

I expect that some of the advice will be to drop the cv sessions, but for one reason or another I just can not. Sometimes these eat into my weighty sessions. I feel this almost answers my initial request for help, although I often look at others who have an excellent weight/ cv balance and perform in both aspects. Would really welcome the opinions of Sean, Harvey and anyone who has any recommendations. Thanks, spaghetti arms.

The obvious suggestion would be to really focus your goals. Everything you listed above is going to be making you fitter, healthier and so on, but if you really want to increase your big 3 then your weight sessions should be based around those lifts and some accessory stuff to assist them.

There's really no need to drop your cardio. It's possible to really boost your strength with as few as two weight sessions per week so, as long as you're eating properly, I'd say it's fine (and even encouraged) to get in plenty of cardio in, as it's crucial to stay athletic and limber.


Title: Re: Blonde will make you STRONG
Post by: kinboshi on August 16, 2015, 03:12:11 PM
I am guessing Matt is going to smash us both at the pressing as I know he was a strong presser back in the day,

Matt, he's saying you're ancient ;)


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 16, 2015, 05:17:18 PM
I would welcome advice on how to improve my strength, despite digesting all the usual programs i really have plateaued in terms of weights i lift.

At present I do 7 'gym' sessions a week, this is broke down as a roughly 4 cv sessions and 3 'weight' sessions, the later always consists of 1 crossfit session. The other two are a mixture of a body weight circuits and a lucky dip of body parts in the weights bay. I usually warm up, then target each body part with an exercise. I usually do four sets of each exercise and will do two exercises on my back, then work down my body, legs are fitted in with some cv days, always crossfit and probably one set of weighted squats a week. Recently I have tried to focus on dead lifts, squats and bench press as these are the 'big 3' yet I rarely feel I can increase my puny discs on the Olympic bars.

I expect that some of the advice will be to drop the cv sessions, but for one reason or another I just can not. Sometimes these eat into my weighty sessions. I feel this almost answers my initial request for help, although I often look at others who have an excellent weight/ cv balance and perform in both aspects. Would really welcome the opinions of Sean, Harvey and anyone who has any recommendations. Thanks, spaghetti arms.

Think Sean's points are spot on.

NEVER underestimate how much food it takes to get stronger. And if your energy expenditure is high, (you go to the gym nearly twice as much as me, and I eat circa 3500 kcals a day) you are going to need to replace that energy.

Crossfit should in theory make you stronger, but as there as so many opinions/versions/takes on it I am not sure. If you crossfit sessions are designed around Olympic lifts you are going to get very strong.

Also reps are important, if you are doing 4x10, you aren't particularly testing strength.

The main reasons I see why people don't get stronger are:

Not enough food
Poor technique on lifts
Don't recover well enough
Don't go to the gym eye-balled in coffee (maybe being a bit OTT there, but there is a huge benefit on performance in caffeine, and even if you are saturated, drinking it will give you a placebo benefit)

If you wanna Skype for any hour, let me know and we can arrange. So much easier to help you find a plan, if I know as much as I can about you/your lifestyle.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 16, 2015, 05:18:55 PM
I am guessing Matt is going to smash us both at the pressing as I know he was a strong presser back in the day,

Matt, he's saying you're ancient ;)

Haha, experienced  ;hide; ;hide;


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 16, 2015, 07:06:01 PM

I am guessing Matt is going to smash us both at the pressing as I know he was a strong presser back in the day, and a touch of competition might make him relive that. Not sure Matts Squat and Dead numbers? Maybe he can enlighten us?


Not too sure about 'smashing' both of you...... Surprising how the age difference hinders!!

'Back in the day' as you put it (ahem!!) I never did single rep max attempts so I honestly don't know what my absolute peaks would be. I could bench 140kg for maybe 4 or 5 reps but hardly ever did it. I usually stuck at 120kg because I preferred to target failure at 8 to 10 reps. I could dumbbell chest press 50kg for about 12 to 15 reps. They didn't have anything bigger apart from 70kg so not sure how heavy I may have gone. One rep max for bench I'd guess at 160kg. For dumbbells I'd say 60kg.

I was pretty good at overhead press but very often tweaked my shoulder so I really cut this back and stayed careful. For barbell I'd do 80kg and dumbbell up to 40kg. Again these were for minimum 6 reps so no idea what my single rep max would be.

As for squats again there's no single rep max. I always had slightly dodgy knees and a bit of a hernia type twinge which both made me very paranoid so I stayed steady. I could do 140kg reasonable easily for 8 reps but never ever pushed to the point I'd even need a spot. Single rep max may well have been 180kg or so but there's no way in hell I'd attempt it.

Deadlifts would be similar to squats. I didn't do them often and when I did it would be for 8 or so reps rather than a single rep max lift. I could do 140kg pretty easily without worrying about injury. Not sure what my single rep max would be. I used to shrug 180kg without a rack so at least that I suppose :)

Don't shrug 180kg btw!! It gives you amazing delts but very sloped shoulders!! Much better to do half the weight and get a perfect shrug rather than just pile on loads of weight and have to cheat a bit!!



Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 16, 2015, 07:15:22 PM

NEVER underestimate how much food it takes to get stronger. And if your energy expenditure is high, (you go to the gym nearly twice as much as me, and I eat circa 3500 kcals a day) you are going to need to replace that energy.


To add a little perspective to this.

When I was at my absolute peak of training I was doing hard weights sessions 5 times per week, Ju-Jitsu twice a week, kick boxing twice per week, squash once per week and a steady session (abs, swim and a sauna) in a more sedentary chill out type gym 3 or 4 evenings a week.

I didn't do any pure cardio such as cross fit or running but I'm sure that the fighting and squash was burning calories at a similar rate.

At the time I was 16st 10lb and very lean at maybe 12% body fat and I had to consume about 5500 calories per day to maintain that lean weight.

You really have to eat a lot to get bigger!!


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 16, 2015, 07:33:38 PM
I would welcome advice on how to improve my strength, despite digesting all the usual programs i really have plateaued in terms of weights i lift.

At present I do 7 'gym' sessions a week, this is broke down as a roughly 4 cv sessions and 3 'weight' sessions, the later always consists of 1 crossfit session. The other two are a mixture of a body weight circuits and a lucky dip of body parts in the weights bay. I usually warm up, then target each body part with an exercise. I usually do four sets of each exercise and will do two exercises on my back, then work down my body, legs are fitted in with some cv days, always crossfit and probably one set of weighted squats a week. Recently I have tried to focus on dead lifts, squats and bench press as these are the 'big 3' yet I rarely feel I can increase my puny discs on the Olympic bars.

I expect that some of the advice will be to drop the cv sessions, but for one reason or another I just can not. Sometimes these eat into my weighty sessions. I feel this almost answers my initial request for help, although I often look at others who have an excellent weight/ cv balance and perform in both aspects. Would really welcome the opinions of Sean, Harvey and anyone who has any recommendations. Thanks, spaghetti arms.

The thing that leaps out at me is the lack of structure in your weights routines. A 'lucky dip' of body parts isn't going to get you anywhere. You say that you want to increase your strength but 2/3 of your weights routine consists of cross-fit and body weight exercises. Your body only gets strong for what you ask it to do so your body is going to adapt itself to cross fit and body weight stuff as well as a 'lucky dip' of what might get thrown at it. It's no great shock that it's not getting bigger as it doesn't need to.

Training multiple body parts on the same day won't be helping you much either. If you're doing chest, back, arms and legs on the same day then you're not doing enough on each bit. Also as you hit them again a few days later you won't have time to recover.

I don't think you need to drop the CV sessions but could you drop the cross fit and try something like:

Monday - CV
Tuesday - Back/triceps
Wednesday - CV
Thursday - Legs/biceps
Friday - CV
Saturday - Chest/shoulders
Sunday - CV

Focussing on a split routine should really help you boost each individual body part and pack on a bit of size provided of course you're eating sufficient quantities of quality food.

Good luck!!


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 16, 2015, 07:53:23 PM
I would welcome advice on how to improve my strength, despite digesting all the usual programs i really have plateaued in terms of weights i lift.

At present I do 7 'gym' sessions a week, this is broke down as a roughly 4 cv sessions and 3 'weight' sessions, the later always consists of 1 crossfit session. The other two are a mixture of a body weight circuits and a lucky dip of body parts in the weights bay. I usually warm up, then target each body part with an exercise. I usually do four sets of each exercise and will do two exercises on my back, then work down my body, legs are fitted in with some cv days, always crossfit and probably one set of weighted squats a week. Recently I have tried to focus on dead lifts, squats and bench press as these are the 'big 3' yet I rarely feel I can increase my puny discs on the Olympic bars.

I expect that some of the advice will be to drop the cv sessions, but for one reason or another I just can not. Sometimes these eat into my weighty sessions. I feel this almost answers my initial request for help, although I often look at others who have an excellent weight/ cv balance and perform in both aspects. Would really welcome the opinions of Sean, Harvey and anyone who has any recommendations. Thanks, spaghetti arms.

The thing that leaps out at me is the lack of structure in your weights routines. A 'lucky dip' of body parts isn't going to get you anywhere. You say that you want to increase your strength but 2/3 of your weights routine consists of cross-fit and body weight exercises. Your body only gets strong for what you ask it to do so your body is going to adapt itself to cross fit and body weight stuff as well as a 'lucky dip' of what might get thrown at it. It's no great shock that it's not getting bigger as it doesn't need to.

Training multiple body parts on the same day won't be helping you much either. If you're doing chest, back, arms and legs on the same day then you're not doing enough on each bit. Also as you hit them again a few days later you won't have time to recover.

I don't think you need to drop the CV sessions but could you drop the cross fit and try something like:

Monday - CV
Tuesday - Back/triceps
Wednesday - CV
Thursday - Legs/biceps
Friday - CV
Saturday - Chest/shoulders
Sunday - CV

Focussing on a split routine should really help you boost each individual body part and pack on a bit of size provided of course you're eating sufficient quantities of quality food.

Good luck!!


I think it all depends on levels. If you want a high level of strength you may want to be more sophisticated. But to increase strength, full body split 3x per week is going to be more than enough. The trend in the industry at the minute is DUP training, basically training body parts more than once a week, and varying hypertrophy and strength. This is bein used for both too, and to a lot of success. If you are a natural athlete, training body parts multiple times a week is far more efficient.

All of this is meaningless without knowing more though. For example, if you only have three sessions a week to do it in, full body is the only option in the short run, I don't give anyone a program that splits until they are training 4/5 per week. And i still split upper/lower.

I slightly disagree with Matt's point about not being able to do enough. For example I think for 90% of natural trainees, they dont get enough good quality work in an hour. Splitting it 30/30 on different days significantly increases the quality.

If you have been training for 10 plus years, the rules clearly change.

Totally agree with Matt about structure. Having that, and a plan is crucial, so so so crucial


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 16, 2015, 07:56:36 PM

I am guessing Matt is going to smash us both at the pressing as I know he was a strong presser back in the day, and a touch of competition might make him relive that. Not sure Matts Squat and Dead numbers? Maybe he can enlighten us?


Not too sure about 'smashing' both of you...... Surprising how the age difference hinders!!

'Back in the day' as you put it (ahem!!) I never did single rep max attempts so I honestly don't know what my absolute peaks would be. I could bench 140kg for maybe 4 or 5 reps but hardly ever did it. I usually stuck at 120kg because I preferred to target failure at 8 to 10 reps. I could dumbbell chest press 50kg for about 12 to 15 reps. They didn't have anything bigger apart from 70kg so not sure how heavy I may have gone. One rep max for bench I'd guess at 160kg. For dumbbells I'd say 60kg.

I was pretty good at overhead press but very often tweaked my shoulder so I really cut this back and stayed careful. For barbell I'd do 80kg and dumbbell up to 40kg. Again these were for minimum 6 reps so no idea what my single rep max would be.

As for squats again there's no single rep max. I always had slightly dodgy knees and a bit of a hernia type twinge which both made me very paranoid so I stayed steady. I could do 140kg reasonable easily for 8 reps but never ever pushed to the point I'd even need a spot. Single rep max may well have been 180kg or so but there's no way in hell I'd attempt it.

Deadlifts would be similar to squats. I didn't do them often and when I did it would be for 8 or so reps rather than a single rep max lift. I could do 140kg pretty easily without worrying about injury. Not sure what my single rep max would be. I used to shrug 180kg without a rack so at least that I suppose :)

Don't shrug 180kg btw!! It gives you amazing delts but very sloped shoulders!! Much better to do half the weight and get a perfect shrug rather than just pile on loads of weight and have to cheat a bit!!



I think all those numbers crush me and Sean significantly right now, I know I would be over the moon with 3x140kg for a squat.

I tend to use shrugs for grip strength, with the bonus of delts. As deads are my primary exercise, my grip sucks after 140/150 without chalk and alternate.

Agree with you about form, how people have any shoulder left after going for heavy shrugs is crazy. See some horribly versions, much prefer a full ROM/controlled shrug for delt size and more importantly shoulder health.

Matt where are you at with pull ups? No idea what weight/leverage you are/have?

I know next year I want to bring in more and more calisthenics.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 16, 2015, 08:08:44 PM
Of course in for this! Considering i started off as a total noob i'm relatively pleased with my overall progress so far. Going to try and kick it up a notch and really push myself hard over the course of the next few months, i want to squat 5x5 100kg by 31st December 2015.  


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 16, 2015, 08:18:23 PM
Of course in for this! Considering i started off as a total noob i'm relatively pleased with my overall progress so far. Going to try and kick it up a notch and really push myself hard over the course of the next few months, i want to squat 5x5 100kg by 31st December 2015.  

I remember the first time I did this, was such a huge confidence boost, i did 8x2 from 80-100 preceding it, so I could get used to having it on my back.

Whats your current routine like?


Title: Re: Blonde will make you STRONG
Post by: craigbetts on August 16, 2015, 08:21:14 PM
Many thanks for the feedback, I would love to take you up on your offer Harvey. Essentially I have always had a base level of fitness from sport and running and the occasional gym session. Recently I have been suffering from running injuries and have been planning on diversifying my sessions. The only true time in my life I added any bulk was when I had a knee operation and was unable to do my cv for 3 months, I just targeted the weights and put a bit of extra on. This was shifted when I started running again.

As for current sessions, two of these are organised sessions which I am required to attend, so the crossfit is included in this. In truth I am not a big fan, I never really feel I develop in this area and fatigue during exercises at the same time every session. It is just flavour of the month where I am.

I once tried adding structure with targeting specific body parts although I didn't feel I progressed so slipped back into enjoying my sessions by mixing it up. I am a fan of training with another person and just taking it in turns to pick the next exercise, I guess that's my motivation. I am a fan of thinking back first, lat pull downs, pull ups etc then next time I will do totally different exercises.

Nutrition wise I am savvy although due to my cv sessions I often top up on sugar based snacks as I feel they have been earned. A typical days food would be weetabix, banana, kiwi fruit, eggs on toast, apple, few biscuits with brews, pasta dish/chciken or tuna (lots of cheese which i know is bad)for main and a yoghurt. Yeah I have a few treats of cake, chocolate, Kettle chips and the likes but these are once a week, as I believe a little is best. Should I be taking whey protein to add weight?


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 16, 2015, 08:30:11 PM
Many thanks for the feedback, I would love to take you up on your offer Harvey. Essentially I have always had a base level of fitness from sport and running and the occasional gym session. Recently I have been suffering from running injuries and have been planning on diversifying my sessions. The only true time in my life I added any bulk was when I had a knee operation and was unable to do my cv for 3 months, I just targeted the weights and put a bit of extra on. This was shifted when I started running again.

As for current sessions, two of these are organised sessions which I am required to attend, so the crossfit is included in this. In truth I am not a big fan, I never really feel I develop in this area and fatigue during exercises at the same time every session. It is just flavour of the month where I am.

I once tried adding structure with targeting specific body parts although I didn't feel I progressed so slipped back into enjoying my sessions by mixing it up. I am a fan of training with another person and just taking it in turns to pick the next exercise, I guess that's my motivation. I am a fan of thinking back first, lat pull downs, pull ups etc then next time I will do totally different exercises.

Nutrition wise I am savvy although due to my cv sessions I often top up on sugar based snacks as I feel they have been earned. A typical days food would be weetabix, banana, kiwi fruit, eggs on toast, apple, few biscuits with brews, pasta dish/chciken or tuna (lots of cheese which i know is bad)for main and a yoghurt. Yeah I have a few treats of cake, chocolate, Kettle chips and the likes but these are once a week, as I believe a little is best. Should I be taking whey protein to add weight?

Will pm you and sort out a skype chat. I am normally 'anti'' supplement, or at least its the last resort. But for the exercise levels you do, I imagine it will help you recover considerably better. You recover better, you perform better, you get stronger, or whatever your aim is.

To be honest, with your activity levels, the only real error you can make nutritionally is a lack of protein. You would have to eat so much to over eat, as you expend so much.


And cheese isn't bad. Great fats, great protein. Its just high in kcals, something you absolutely need in becoming stronger, and for you personally something you need just to go from day to day.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 16, 2015, 09:41:05 PM
Of course in for this! Considering i started off as a total noob i'm relatively pleased with my overall progress so far. Going to try and kick it up a notch and really push myself hard over the course of the next few months, i want to squat 5x5 100kg by 31st December 2015.  

I remember the first time I did this, was such a huge confidence boost, i did 8x2 from 80-100 preceding it, so I could get used to having it on my back.

Whats your current routine like?

Usually training 3 times a week alternating between workout A (squats, deadlift, press, dips) and workout B (squats, bench, row, chinups). Squats happen every workout, and the only other thing is that the deadlifts are only 1x5 rather than 5x5.

I went on holiday last week and took a bit of weight off the barbells after coming back. I mean at my level of progress i'm sure it'd have been fine to pick up where i left off, but i'm so wary of still being new to this that I don't want to hurt myself through ignorance of my strength levels after a solid week of drinking sangria and eating horrendously. I'm not in a rush and always emphasised that to myself when undertaking this regime - better to do this properly and reduce the chances of injury as much as possible especially in the early days where i'm probably the most suspect. Now that I'm back though i want to make sure i hit those 3 gym days a week every week until the new year and continue getting those kcals in - you guys will be my motivation.     

Here are my current numbers (all in kg including olympic bar) - 

Squat: 70
Deadlift: 97.5
Bench: 42.5
Row: 52.5
Press: 40

Lets gogogogogogo everyone.


Title: Re: Blonde will make you STRONG
Post by: Mark_Porter on August 16, 2015, 11:18:22 PM
Right, be gentle with me. I weigh 10 stone dripping wet. I am about 5 foot 9. I am fairly sure I have weighed within half a stone of 10 stone since I have been 15, am going to be 28 this year.

In terms of muscle, am very weak. Never played any sport regularly. Current exercise is next to nothing and am very unfit. Job is sedentary.

Just attempted press-ups and could do 15 slow and steady.

I suspect my nutrition is poor. I very rarely eat breakfast, most mornings is coffee and perhaps a snack if I can grab one. Lunch is a meal deal from Tesco or something similar. Dinner is a mixture of decent home made stuff (chilli, spag bol, curry) and pre-made finest tesco food. Usually one takeaway a week. If food was available in pill form then would do that, have been trying to eat more recently but just can't seem to put on any meaningful weight.

Basically when it comes down to it, I am unhappy with my body/weight and am doing nothing to help. I would like to be 11 stone, I don't think it would hurt to chuck it on in fat but it would make more sense to get a bit of muscle too.

What sort of things can I be doing to get there healthily?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 17, 2015, 12:06:22 AM

I am guessing Matt is going to smash us both at the pressing as I know he was a strong presser back in the day, and a touch of competition might make him relive that. Not sure Matts Squat and Dead numbers? Maybe he can enlighten us?


Not too sure about 'smashing' both of you...... Surprising how the age difference hinders!!

'Back in the day' as you put it (ahem!!) I never did single rep max attempts so I honestly don't know what my absolute peaks would be. I could bench 140kg for maybe 4 or 5 reps but hardly ever did it. I usually stuck at 120kg because I preferred to target failure at 8 to 10 reps. I could dumbbell chest press 50kg for about 12 to 15 reps. They didn't have anything bigger apart from 70kg so not sure how heavy I may have gone. One rep max for bench I'd guess at 160kg. For dumbbells I'd say 60kg.

I was pretty good at overhead press but very often tweaked my shoulder so I really cut this back and stayed careful. For barbell I'd do 80kg and dumbbell up to 40kg. Again these were for minimum 6 reps so no idea what my single rep max would be.

As for squats again there's no single rep max. I always had slightly dodgy knees and a bit of a hernia type twinge which both made me very paranoid so I stayed steady. I could do 140kg reasonable easily for 8 reps but never ever pushed to the point I'd even need a spot. Single rep max may well have been 180kg or so but there's no way in hell I'd attempt it.

Deadlifts would be similar to squats. I didn't do them often and when I did it would be for 8 or so reps rather than a single rep max lift. I could do 140kg pretty easily without worrying about injury. Not sure what my single rep max would be. I used to shrug 180kg without a rack so at least that I suppose :)

Don't shrug 180kg btw!! It gives you amazing delts but very sloped shoulders!! Much better to do half the weight and get a perfect shrug rather than just pile on loads of weight and have to cheat a bit!!



I think all those numbers crush me and Sean significantly right now, I know I would be over the moon with 3x140kg for a squat.

I tend to use shrugs for grip strength, with the bonus of delts. As deads are my primary exercise, my grip sucks after 140/150 without chalk and alternate.

Agree with you about form, how people have any shoulder left after going for heavy shrugs is crazy. See some horribly versions, much prefer a full ROM/controlled shrug for delt size and more importantly shoulder health.

Matt where are you at with pull ups? No idea what weight/leverage you are/have?

I know next year I want to bring in more and more calisthenics.

I would hope so!! Took me years of hard work to get there. If you two smashed me up after five minutes in the gym and eating a few bananas I'd be devastated!!! Pretty sure you'll both me stronger than me at most things right now though so I'll have some catching up to do.

I was always a bit of an all rounder in the gym. No real weaknesses but didn't excel at anything in particular either. My grip was like a vice and it never let me down once I had developed it properly. I think that came from building it up slowly and never using straps, chalk or alternate grip. I'd treat all the exercises as much as a grip exercise as for the body part I was targeting. If my grip gave up on chins then rather than use chalk or straps I'd just accept that even though my back was strong enough my grip wasn't so I had to stay where I was until my grip caught up. Same with the heavy shrugs or deadlifts. If the grip gave up first then that would be the body part that was being worked to failure so it would have no choice but to get stronger.

Pull ups are pretty poor at the moment but I'm working on them. I used to hang a 40kg dumbbell round my waist and bang out double figure reps quite easily with perfect form so I find it a bit depressing that now I can barely do 4 just with body weight!!!

I'm going to be patient and work on the stability with these. I'm doing 4 sets of narrow grip pull ups super setted with wide grip chins but I'm only doing a couple of reps for each. I'm doing a 3 second count for the up phase, a 3 second hold and then a 3 second lower at the moment. I'll stick with this for a few weeks and then try to blast out a full set and let you know how it goes.

Why don't you get started with your body weight stuff now? Even if it's just a few hanging knee raises every session it'll be slowly building your grip, your knuckles, finger tips, forearms, lats......... Nothing can escape when you're hanging from a bar, the weakest link will give up first so it's being trained to failure and therefore developing just like any other muscle.


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 17, 2015, 10:51:41 AM
Right, be gentle with me. I weigh 10 stone dripping wet. I am about 5 foot 9. I am fairly sure I have weighed within half a stone of 10 stone since I have been 15, am going to be 28 this year.

In terms of muscle, am very weak. Never played any sport regularly. Current exercise is next to nothing and am very unfit. Job is sedentary.

Just attempted press-ups and could do 15 slow and steady.

I suspect my nutrition is poor. I very rarely eat breakfast, most mornings is coffee and perhaps a snack if I can grab one. Lunch is a meal deal from Tesco or something similar. Dinner is a mixture of decent home made stuff (chilli, spag bol, curry) and pre-made finest tesco food. Usually one takeaway a week. If food was available in pill form then would do that, have been trying to eat more recently but just can't seem to put on any meaningful weight.

Basically when it comes down to it, I am unhappy with my body/weight and am doing nothing to help. I would like to be 11 stone, I don't think it would hurt to chuck it on in fat but it would make more sense to get a bit of muscle too.

What sort of things can I be doing to get there healthily?


There are lots of different ways to add more calories to your diet.

First of all, if you want to gain muscle, then it's crucial that you're eating enough protein. A rough guide is that you want to eat 1g of protein per 1lb of bodyweight. For you - at 10st - that would be 140g, although it won't matter too much if you're shooting over, just as long as you're not under. I don't know how much you know on the topic of nutrition, so I'm sorry if this is obvious, but protein is found in meat, poultry, fish, eggs, milk, and nuts. The easiest of these to get into the diet of a man who rarely gets hungry are eggs and milk, and nuts in the form of nut butter. Add more milk to your coffees? Beat a couple of eggs into your evening meal? Grab a spoonful of peanut butter in the mornings? Just some suggestions.

Protein shakes are good for guys that struggle to eat enough food, although it should be noted that these are designed to supplement a diet, not to be the foundation of. If you can squeeze a protein shake in for breakfast, that will boost your intake by roughly 30g, or more if you shake it up with milk. Depends on what you can stomach.

Another thing you can do to boost calorie intake is add more fats. This is much easier to do, although you must make sure your fat is coming from good sources, such as olive oil, coconut oil, nut butters, egg yolks, pesto, milk and cream. For every gram of fat you're adding to your diet, you're adding 9 calories, so you can see how easy it will be to boost your caloric intake just by throwing some extra fats in with your meals.


Title: Re: Blonde will make you STRONG
Post by: Mark_Porter on August 17, 2015, 11:10:07 AM
Right, be gentle with me. I weigh 10 stone dripping wet. I am about 5 foot 9. I am fairly sure I have weighed within half a stone of 10 stone since I have been 15, am going to be 28 this year.

In terms of muscle, am very weak. Never played any sport regularly. Current exercise is next to nothing and am very unfit. Job is sedentary.

Just attempted press-ups and could do 15 slow and steady.

I suspect my nutrition is poor. I very rarely eat breakfast, most mornings is coffee and perhaps a snack if I can grab one. Lunch is a meal deal from Tesco or something similar. Dinner is a mixture of decent home made stuff (chilli, spag bol, curry) and pre-made finest tesco food. Usually one takeaway a week. If food was available in pill form then would do that, have been trying to eat more recently but just can't seem to put on any meaningful weight.

Basically when it comes down to it, I am unhappy with my body/weight and am doing nothing to help. I would like to be 11 stone, I don't think it would hurt to chuck it on in fat but it would make more sense to get a bit of muscle too.

What sort of things can I be doing to get there healthily?


There are lots of different ways to add more calories to your diet.

First of all, if you want to gain muscle, then it's crucial that you're eating enough protein. A rough guide is that you want to eat 1g of protein per 1lb of bodyweight. For you - at 10st - that would be 140g, although it won't matter too much if you're shooting over, just as long as you're not under. I don't know how much you know on the topic of nutrition, so I'm sorry if this is obvious, but protein is found in meat, poultry, fish, eggs, milk, and nuts. The easiest of these to get into the diet of a man who rarely gets hungry are eggs and milk, and nuts in the form of nut butter. Add more milk to your coffees? Beat a couple of eggs into your evening meal? Grab a spoonful of peanut butter in the mornings? Just some suggestions.

Protein shakes are good for guys that struggle to eat enough food, although it should be noted that these are designed to supplement a diet, not to be the foundation of. If you can squeeze a protein shake in for breakfast, that will boost your intake by roughly 30g, or more if you shake it up with milk. Depends on what you can stomach.

Another thing you can do to boost calorie intake is add more fats. This is much easier to do, although you must make sure your fat is coming from good sources, such as olive oil, coconut oil, nut butters, egg yolks, pesto, milk and cream. For every gram of fat you're adding to your diet, you're adding 9 calories, so you can see how easy it will be to boost your caloric intake just by throwing some extra fats in with your meals.

I bought some full fat milk at the weekend and was going to try a pint of extra milk every day this week. A milkshake or something in the evening. I know very little about nutrition.

I probably need to try and have some eggs in the morning. I seem to have trained my body to not need breakfast after so many years so the thought of eating early in the morning makes me feel ill.

How should I start off putting some basic muscle on? Some press-ups every day?


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 17, 2015, 05:41:56 PM
@Matt I have a misc day, where I do hanging X, so leg raises/knee raises/ windscreen wipers/pull ups/one arm hangs etc for that reason. Also use it as rehab for my shoulder so lots of scap retraction. But weighing in at 94/95kg at the min, so finding it really tough. Last time I went serious with BW stuff I was around 70-75 and non of it was in my legs. But very keen to keep it up, but pull ups aren't top of the list at the minute. Do them on deadlift days, and on my misc day, but won't sweat it too much until I am a bit lighter, who knows when that will be. But agree, amazing for grip strength. I really am working on that, I know Sean did 20m farmers walk with 50kg DBs which I think is really good.

Numbers wise, my flat Bench was 120kg, Squat 120kg (but my 3x3 is now 120kg, I just haven't tested 1 RM squats this year, testing hopefully next month) Deadlift 190kg. I prefer OHP to bench, and really want a 100kg OHP press currently, 67.5kg. And having a slight tweak in my shoulder, won;t be going crazy on any pressing until Oct at a min.

DBs is something I really want, i did have a 4x6 at 44kg on one day where everything clicked. Really want the 50s, i think ever since I read your diary it became a bit of an obsession. So really want to get there. Fully expect it to be years before I can rep out 140kg at Squats. Would be over the moon with three by the end of the year.


Sean you wanna post your numbers up?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 17, 2015, 06:35:58 PM
I'll post some numbers up as soon as I get out of my rehab phase and start pressing some proper weights. The one's I quoted are all real but they were years ago and I was carrying an extra 10kg of muscle.

I'm about 97kg at the moment. I'm feeling really good, loving training twice a day and eating well for most of the week.

Unless I get another injury I think I'll be able to hit something respectable in the next few months.

What do you think to another dumbbell challenge? It's either that or the chin ups for my first target I think.

Took a full year last time but maybe now with a spotter I could manage it in 3 months.

I've never done those 3x3 things before but I imagine they'd really speed things up where the goal is a one rep max so if I did that sort of thing I think I should be able to hit 50s pretty quick.


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 17, 2015, 09:06:15 PM
@Mark_Porter
I would invite you to track your nutrition, just for a day or two. If your understanding of nutrition is poor, then having a look at what you're eating day in day out will really help you to understand what foods are rich in what nutrients, and it will help to make suggestions and recommendations easier. Just write down the calories (kcals), carbohydrates, protein and fat numbers. If you don't know exactly how much you're eating (eg you don't weigh how much pasta you have with your bolognese) then a rough guess will do, although accurate numbers would be useful where possible.

As for exercise, push-ups are a good starting place. Have a look on youtube for tips on how to perform this exercise correctly. Other bodyweight exercises I would recommend are squats, burpees and mountain climbers. Again, have a look on youtube for tutorials and whatnot. If you really want to pack some muscle on, then ideally you would want to add some resistance (ie weightlifting), but it's possible to build a good base level of strength as well as a small amount of size just by using your bodyweight.


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 17, 2015, 09:13:44 PM
@muckthenuts

Your numbers are flying up brother, sick work. That deadlift number is tilting me tho. If you can get 97.5, then you can get 100! Just whack two plates on and smash it!

What do you feel your strong/weak points are?


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 17, 2015, 09:54:19 PM
I'll post some numbers up as soon as I get out of my rehab phase and start pressing some proper weights. The one's I quoted are all real but they were years ago and I was carrying an extra 10kg of muscle.

I'm about 97kg at the moment. I'm feeling really good, loving training twice a day and eating well for most of the week.

Unless I get another injury I think I'll be able to hit something respectable in the next few months.

What do you think to another dumbbell challenge? It's either that or the chin ups for my first target I think.

Took a full year last time but maybe now with a spotter I could manage it in 3 months.

I've never done those 3x3 things before but I imagine they'd really speed things up where the goal is a one rep max so if I did that sort of thing I think I should be able to hit 50s pretty quick.


Definitely up for a 50kg challenge, I think you are a huge favourite still (just because you know you can do it), but a lot depends on when we both come out of a rehab phase. Either way, I am going to give it a good go to give you a fair challenge.

I'm a huge 3x3 fan, even more for weights I haven;t done for the psychological aspect. But definitely speeds it up. 

I am quite happy for both, I imagine my obsession with pancakes is going to put me up to 97kg fairly quickly. So chins and DB's are good for me. Sure Sean will be up for it too? Chins for max reps at BW?


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 17, 2015, 09:57:02 PM
Right, be gentle with me. I weigh 10 stone dripping wet. I am about 5 foot 9. I am fairly sure I have weighed within half a stone of 10 stone since I have been 15, am going to be 28 this year.

In terms of muscle, am very weak. Never played any sport regularly. Current exercise is next to nothing and am very unfit. Job is sedentary.

Just attempted press-ups and could do 15 slow and steady.

I suspect my nutrition is poor. I very rarely eat breakfast, most mornings is coffee and perhaps a snack if I can grab one. Lunch is a meal deal from Tesco or something similar. Dinner is a mixture of decent home made stuff (chilli, spag bol, curry) and pre-made finest tesco food. Usually one takeaway a week. If food was available in pill form then would do that, have been trying to eat more recently but just can't seem to put on any meaningful weight.

Basically when it comes down to it, I am unhappy with my body/weight and am doing nothing to help. I would like to be 11 stone, I don't think it would hurt to chuck it on in fat but it would make more sense to get a bit of muscle too.

What sort of things can I be doing to get there healthily?


There are lots of different ways to add more calories to your diet.

First of all, if you want to gain muscle, then it's crucial that you're eating enough protein. A rough guide is that you want to eat 1g of protein per 1lb of bodyweight. For you - at 10st - that would be 140g, although it won't matter too much if you're shooting over, just as long as you're not under. I don't know how much you know on the topic of nutrition, so I'm sorry if this is obvious, but protein is found in meat, poultry, fish, eggs, milk, and nuts. The easiest of these to get into the diet of a man who rarely gets hungry are eggs and milk, and nuts in the form of nut butter. Add more milk to your coffees? Beat a couple of eggs into your evening meal? Grab a spoonful of peanut butter in the mornings? Just some suggestions.

Protein shakes are good for guys that struggle to eat enough food, although it should be noted that these are designed to supplement a diet, not to be the foundation of. If you can squeeze a protein shake in for breakfast, that will boost your intake by roughly 30g, or more if you shake it up with milk. Depends on what you can stomach.

Another thing you can do to boost calorie intake is add more fats. This is much easier to do, although you must make sure your fat is coming from good sources, such as olive oil, coconut oil, nut butters, egg yolks, pesto, milk and cream. For every gram of fat you're adding to your diet, you're adding 9 calories, so you can see how easy it will be to boost your caloric intake just by throwing some extra fats in with your meals.

I bought some full fat milk at the weekend and was going to try a pint of extra milk every day this week. A milkshake or something in the evening. I know very little about nutrition.

I probably need to try and have some eggs in the morning. I seem to have trained my body to not need breakfast after so many years so the thought of eating early in the morning makes me feel ill.

How should I start off putting some basic muscle on? Some press-ups every day?


As ever, what Sean said. I would say pull ups over press ups. But I think if you are serious about it, there isn't one exercise. Its a range of them all.

Breakfast doesn't matter, unless you go to the gym at like 8-10am. Then doesn't seem a great plan. But if you are beginner, most things are going to work for 6 months. So for me, its about enjoyment/experimenting and being safe and consistent.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 17, 2015, 10:02:39 PM
@muckthenuts

Your numbers are flying up brother, sick work. That deadlift number is tilting me tho. If you can get 97.5, then you can get 100! Just whack two plates on and smash it!

What do you feel your strong/weak points are?

I thought the same thing, 100kg is just mental, put 1x20 and 2x10s on and it will fly up. Rack pulls I rate for deadlift accessory. Helps the lockout, and grip strength.

Keep us updated with the numbers, and feel free to share some videos if you are concerned on form.


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on August 17, 2015, 10:30:05 PM
Squat 110kg
Deadlift 90kg
Bench Press 90kg
Dumbell Bench Press 34kg each
Dumbell Shoulder Press 26kg each

Are my personal bests for the exercises I am measuring one rep max with. Current short term goal is to get to 40kg dumbells for the dumbell bench press and also to get to ten pull-ups in a row, as I suck at pull-ups. By the end of the year I'd be over the moon to get my deadlift and bench press both to 100kg.

Technically I have deadlifted 100kg, but my technique was terrible and it didn't count.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 17, 2015, 10:40:03 PM
Squat 110kg
Deadlift 90kg
Bench Press 90kg
Dumbell Bench Press 34kg each
Dumbell Shoulder Press 26kg each

Are my personal bests for the exercises I am measuring one rep max with. Current short term goal is to get to 40kg dumbells for the dumbell bench press and also to get to ten pull-ups in a row, as I suck at pull-ups. By the end of the year I'd be over the moon to get my deadlift and bench press both to 100kg.

Technically I have deadlifted 100kg, but my technique was terrible and it didn't count.

Solid numbers.

What aspect do you struggle with deadlifts with? Rounded back? Lockout? Grip?

I think adding 10kg in 4 months is really realistic, depending on training schedule and reps/sets. But think you have it in you. last time we spoke you were on a good roll with it all, so have lots of faith.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 17, 2015, 10:43:21 PM
Funnily enough i did deadlift 100kg today! Rather than reading this thread though that was down to pure laziness with the plate math :D did it with no problems i'm happy to say.

Strong points thus far are probably squats. I've progressed steadily with the weight without many hiccups so far, not quite going ATG but consistently beneath parallel. 100kg by the end of the year feels like a lot, especially when i only weigh ~67kg and my 70kg squats today were definitely difficult, but my progress in this department makes me feel like i should make it one of my aims to try and get there.

Weak point are definitely my presses. Bench i struggle with a bit, but overhead press i really find difficult. My shoulders just seem to empty by around the 4th set and by the 5th i don't have the strength to get the bar up. I train alone so wary of pushing myself too hard in this aspect without a dedicated spotter to help. More food, more rest between sets and perhaps hitting these movements at the start of my training are adjustments i'll start to make. Any other suggestions?

Would be interested to see people's overhead press numbers in particular if they wouldn't mind sharing.



Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on August 17, 2015, 10:48:59 PM
Squat 110kg
Deadlift 90kg
Bench Press 90kg
Dumbell Bench Press 34kg each
Dumbell Shoulder Press 26kg each

Are my personal bests for the exercises I am measuring one rep max with. Current short term goal is to get to 40kg dumbells for the dumbell bench press and also to get to ten pull-ups in a row, as I suck at pull-ups. By the end of the year I'd be over the moon to get my deadlift and bench press both to 100kg.

Technically I have deadlifted 100kg, but my technique was terrible and it didn't count.

Solid numbers.

What aspect do you struggle with deadlifts with? Rounded back? Lockout? Grip?

I think adding 10kg in 4 months is really realistic, depending on training schedule and reps/sets. But think you have it in you. last time we spoke you were on a good roll with it all, so have lots of faith.

Previously it was rounded back, and to a lesser extend grip. So I dropped down a load of weights, really worked on my form and the rounded back isn't a problem anymore.

Which part is the 'lockout'? My weakest point by far now is the inital part getting the weight off the ground.

Deadlift is simultaneously my favourite and most hated exercise. Hate doing them, feel rock hard after doing them.


Title: Re: Blonde will make you STRONG
Post by: vegaslover on August 17, 2015, 10:52:31 PM
Right, be gentle with me. I weigh 10 stone dripping wet. I am about 5 foot 9. I am fairly sure I have weighed within half a stone of 10 stone since I have been 15, am going to be 28 this year.

In terms of muscle, am very weak. Never played any sport regularly. Current exercise is next to nothing and am very unfit. Job is sedentary.

Just attempted press-ups and could do 15 slow and steady.

I suspect my nutrition is poor. I very rarely eat breakfast, most mornings is coffee and perhaps a snack if I can grab one. Lunch is a meal deal from Tesco or something similar. Dinner is a mixture of decent home made stuff (chilli, spag bol, curry) and pre-made finest tesco food. Usually one takeaway a week. If food was available in pill form then would do that, have been trying to eat more recently but just can't seem to put on any meaningful weight.

Basically when it comes down to it, I am unhappy with my body/weight and am doing nothing to help. I would like to be 11 stone, I don't think it would hurt to chuck it on in fat but it would make more sense to get a bit of muscle too.

What sort of things can I be doing to get there healthily?


Can't go wrong with buying a set of dumbells and looking up on the net what exercises to do for beginners. Just start very light and concentrate on form. The weights will feel too light at first, but you will ache the day after for a week or two. Once you have form down you can progress with the weight.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 17, 2015, 10:52:40 PM
Funnily enough i did deadlift 100kg today! Rather than reading this thread though that was down to pure laziness with the plate math :D did it with no problems i'm happy to say.

Strong points thus far are probably squats. I've progressed steadily with the weight without many hiccups so far, not quite going ATG but consistently beneath parallel. 100kg by the end of the year feels like a lot, especially when i only weigh ~67kg and my 70kg squats today were definitely difficult, but my progress in this department makes me feel like i should make it one of my aims to try and get there.

Weak point are definitely my presses. Bench i struggle with a bit, but overhead press i really find difficult. My shoulders just seem to empty by around the 4th set and by the 5th i don't have the strength to get the bar up. I train alone so wary of pushing myself too hard in this aspect without a dedicated spotter to help. More food, more rest between sets and perhaps hitting these movements at the start of my training are adjustments i'll start to make. Any other suggestions?

Would be interested to see people's overhead press numbers in particular if they wouldn't mind sharing.



For me I just became fixated with OHP, for years I didn't care. Then I watched the strongman stuff and was like I wanna do that. I don't rate my technique that high, I actually think I do it quite ineffectively, but I just love doing it. Was doing 4x6 at 60kg at my peak.

Definitely hit it at the start. All my primary lifts I open a session with. Try diff reps at sets. 3x3, 3x8, 5x10 etc. Different stimulus causes different/faster/stronger adaptation. I also think a well rounded shoulder routine is crucial, t-bar press/db press/shrug/raise etc. I think you have to go against BW. So any lift you hit BW with is very very good to start with. I think first 1/2 years BW is good. 2-5 years you are aiming for 2xBW, 5 onwards you are going for that elusive 3x. But as your BW increases, so will your lifts. So its always a tough task.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 17, 2015, 10:55:01 PM
Squat 110kg
Deadlift 90kg
Bench Press 90kg
Dumbell Bench Press 34kg each
Dumbell Shoulder Press 26kg each

Are my personal bests for the exercises I am measuring one rep max with. Current short term goal is to get to 40kg dumbells for the dumbell bench press and also to get to ten pull-ups in a row, as I suck at pull-ups. By the end of the year I'd be over the moon to get my deadlift and bench press both to 100kg.

Technically I have deadlifted 100kg, but my technique was terrible and it didn't count.

Solid numbers.

What aspect do you struggle with deadlifts with? Rounded back? Lockout? Grip?

I think adding 10kg in 4 months is really realistic, depending on training schedule and reps/sets. But think you have it in you. last time we spoke you were on a good roll with it all, so have lots of faith.

Previously it was rounded back, and to a lesser extend grip. So I dropped down a load of weights, really worked on my form and the rounded back isn't a problem anymore.

Which part is the 'lockout'? My weakest point by far now is the inital part getting the weight off the ground.

Deadlift is simultaneously my favourite and most hated exercise. Hate doing them, feel rock hard after doing them.

A lot of people struggle with rounded back. But having a strong squat will help core strength. The lockout is the top part. So pushing hips through, glutes engaged, neutral posture.

Fantastic exercise for overall strength. Outside Olympic Lifts, this thread should be around Deadlifts imo. 


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 17, 2015, 11:06:10 PM
Okay I'm in for the chin-up challenge. Underhand grip, hands as close or far apart as you like, bodyweight, dead-hang, as many reps as possible. Seem good?

For dumbbell bench press challenge, are we talking 1 rep max? Or as many as we can get with the 50's?

Here's my numbers and my target numbers by year end. All are 1 rep max.

Deadlift: 165 / 200
Squat: 110 / 140
Bench: 100 / 120
Push Press: 77.5 / 100
Strict OHP: 67.5 / no target

I know these targets seem a little optimistic but if you shoot for the moon and miss, you still land amongst the stars (I appreciate that in astronomy terms this makes no sense whatsoever.) I'm eating well, I'm training hard, I'm really looking after myself, and I'm feeling strong right now. In two weeks time when I finish my hypertrophy program, I'm going to be following Wendler's 5/3/1 program and testing my 1 rep max every 4 weeks. I reckon I got this.

Getting my excuses in early as well: for those that don't know, I'm rehabilitating my right knee. It seems to have been behaving itself a bit more lately, although yesterday I did smash it against a wall while doing wall-assisted handstand push-ups. This is why my squat number is a little low right now, but I'm expecting it will fly up.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 17, 2015, 11:33:42 PM
Prefer over hand wide grip personally as below:

(http://www.bullshido.net/forums/attachment.php?attachmentid=15097&d=1371578139)

Will do underhand if it gets the majority vote but I think wide grip chins are the ones that really separate the men from the boys.



Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 17, 2015, 11:34:29 PM
Assuming no straps allowed of course.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 17, 2015, 11:38:43 PM

For dumbbell bench press challenge, are we talking 1 rep max? Or as many as we can get with the 50's?


Much prefer something with a minimum of 4 reps to be honest. I've never liked one rep max and with dumbbells you're getting to dangerous levels just picking them up, getting in to place and putting them down again when you hit more than 50.



Title: Re: Blonde will make you STRONG
Post by: zerofive on August 17, 2015, 11:45:42 PM
Chins/pull-ups: Yeh let's see what gets majority vote. I don't mind either way.

DB bench: agree, let's shoot for a 3 or 4RM. See what others think.

All lifts: No straps, no suits, no bands etc. Chalk and belt should be allowed but obviously optional.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 18, 2015, 09:48:05 AM

For dumbbell bench press challenge, are we talking 1 rep max? Or as many as we can get with the 50's?


Much prefer something with a minimum of 4 reps to be honest. I've never liked one rep max and with dumbbells you're getting to dangerous levels just picking them up, getting in to place and putting them down again when you hit more than 50.



Yeah, agree for DBs 1 seems pretty stupid. Happy for a 4-6 range? My gym only goes up to 50, so after that it becomes a matter of reps.

Regarding pull ups, couldnt agree more that wides are the one. I am happy with either. I do want my wide improving, so happy to go wide. Strapless of course.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 18, 2015, 09:49:14 AM
Chins/pull-ups: Yeh let's see what gets majority vote. I don't mind either way.

DB bench: agree, let's shoot for a 3 or 4RM. See what others think.

All lifts: No straps, no suits, no bands etc. Chalk and belt should be allowed but obviously optional.

In


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 18, 2015, 10:20:37 AM
Managed 36kg dumbbells this morning for a reasonably easy 6 reps. First time I've done them with any decent weight for ages so I was really pleased. 50kg here we come!!!

Shall we say 3 reps minimum for it to count?

Two of us prefer a few more, one prefers just the one so 3 seems a decent compromise.

Spotter is obviously allowed for safety but can't help in any way whatsoever.

If anyone wants to add an extra element of difficulty we can say that you have to place them back down rather than throw/drop them.

Challenge one will have to be first to reach 50kg for 3 reps I guess seeing as Harvey hasn't got access to anything bigger. Decide on something different once (if!!) one of us gets there.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 18, 2015, 10:27:31 AM

Definitely up for a 50kg challenge, I think you are a huge favourite still (just because you know you can do it), but a lot depends on when we both come out of a rehab phase. Either way, I am going to give it a good go to give you a fair challenge.


Agree completely with this. It's incredible how being positive about something in the gym helps with getting it done.

Never underestimate the power of the mind!!


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 18, 2015, 11:11:30 AM
Managed 36kg dumbbells this morning for a reasonably easy 6 reps. First time I've done them with any decent weight for ages so I was really pleased. 50kg here we come!!!

Shall we say 3 reps minimum for it to count?

Two of us prefer a few more, one prefers just the one so 3 seems a decent compromise.

Spotter is obviously allowed for safety but can't help in any way whatsoever.

If anyone wants to add an extra element of difficulty we can say that you have to place them back down rather than throw/drop them.

Challenge one will have to be first to reach 50kg for 3 reps I guess seeing as Harvey hasn't got access to anything bigger. Decide on something different once (if!!) one of us gets there.


I like 3, I am going to be over the moon if I can get them up, one of my spotters loves to help you get them to the top, and you take it from there? I am more if you can't push it 'out of the hole' form the start, you can't do it. But no problem with a spotter helping anyone be safe, and get them in position.

I like your thoughts on placing them down. I think that you have to be in control, I don't expect a silent put down/back onto the knees like a 20kg. But the third push can't be followed by a drop if that makes sense?

You are so right about the mind. I think for me its 90%. All strength logic says I should be able to do X. But doing X scares me, so I don't commit. But seeing other people do it, definitely helps me. I think we are all starting pretty similar. I had 34kg for 3x8 yesterday. So should be really interesting seeing how quick we progress.

As a total aside, Matt do you use pre workout/coffee/stimulants?

August I am trying to go caffeine free, and noticed a huge drop in motivation/strength/buzz in the gym.


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 18, 2015, 12:54:41 PM
Training chest later. Starting with bb incline then we will see what we get for db flat. Program says 3x7, but I might just spend some time increasing in weight and see what I can get for 3 reps, as I'm going to have a spot.

Going to be writing a blog post about my favourite exercises later on tonight, so be sure to check the link in my sig. :D


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on August 18, 2015, 03:36:56 PM
What's an airlift?


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 18, 2015, 06:26:04 PM
Legs today:

4x4 Squat 100/105/110 and then felt pretty confident so set a 4 rep PB of 120. Very pleasing.

Want to bring up my RDL and glute bridge up over the 140 mark during the next few months.

My leg press is going backwards which sucks. So just got two packs of choc rice cakes to sort that problem out for next time. Last time I did this it took me less than 10 mins to eat the lot.

Been really struggling for motivation with the big lifts this month. So today was a welcomed PB.

@barry no idea on an airlift?!?


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on August 18, 2015, 06:58:20 PM


@barry no idea on an airlift?!?

Im sure I read it here, now I cant find it


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 18, 2015, 07:29:01 PM
Legs today:

4x4 Squat 100/105/110 and then felt pretty confident so set a 4 rep PB of 120. Very pleasing.

So you upped the weight every set then did a 120 in your final? That's sick lol. And my legs are sore from 5x5 70kg yesterday :D how much rest do you tend to give yourself between sets?


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 18, 2015, 09:55:01 PM
Legs today:

4x4 Squat 100/105/110 and then felt pretty confident so set a 4 rep PB of 120. Very pleasing.

So you upped the weight every set then did a 120 in your final? That's sick lol. And my legs are sore from 5x5 70kg yesterday :D how much rest do you tend to give yourself between sets?

Last week I felt really awkward with the movement, so just managed 4x4 at 100kg, So wanted 2 sets at 100 at 2 sets at 105kg. But just managed to find it, obviously a good song came on, haahaha. It just shows how poor the 100 was though. As Matt alluded to, so much in the mind. (i dont normally add 20% per session, haha)

But really pleased with it. I have such lanky legs, there are very few leg movements I can do well. Not sure if i can repeat the feat next week. But really want 140 for four.

First time I did 5x5 I started at 60kg. Took me a month to get to 80kg, then went to 8x2 from 80-100, think I went up in 2.5kg per week, so took me a fair amount of time.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 18, 2015, 09:59:32 PM
Legs today:

4x4 Squat 100/105/110 and then felt pretty confident so set a 4 rep PB of 120. Very pleasing.

So you upped the weight every set then did a 120 in your final? That's sick lol. And my legs are sore from 5x5 70kg yesterday :D how much rest do you tend to give yourself between sets?

Ooops missed your question, erm I am in the camp of however long you need. you are obviously gonna get that wrong, but I dont like sayign 90secs eg. Cos when its 95 secs you feel like you are failing, or not going hard enough, which is stupid.

I want to take around 2-3 mins, but since I have just come up off a diet, I am not used to taking that long rest. So I am struggling, between the 110-120 was about 3-4 minutes thouugh. Really had to pysch myself up, because I haven;t done great with big lifts this month. Was a bit of a gamble to do it, but hey.

What kinda rest periods do you use?


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 18, 2015, 11:24:03 PM
I'm going to quickly add my thoughts on rest periods.

I feel like it is a massively overlooked parameter. There's always discussion of how many sets, how many reps, how many different exercises, but very rarely do people include rest periods. Typically if you want to get stronger, you're going to have to have a decent amount of rest between sets; 2-3 minutes usually does it. As Harvey says tho, if you need 4-5 minutes to psych yourself up, or because you're still seeing stars from your last sets of heavy deadlifts etc, then take as long as you need. Any less than 90 seconds rest between sets, and you're entering hypertrophy territory (which, by definition, is great if you want to get bigger, not so great if your ultimate goal is pure strength.)

ALSO, numbers update. Got 4 sets of 5 @ 75kg on the incline press, followed by 3x6 DB Bench @ 40kg and 1 set of 4 reps @ 42.5kg. Pretty happy with these numbers, and a little surprised at how easily they went up to be honest! Might not get the 50kg dumbbells out by the end of the year, but I'll be close!


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 19, 2015, 02:23:54 AM
I rest roughly 90 secs if it felt easy, 3 mins if not, and 5 if i missed a rep on my previous set.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 19, 2015, 09:22:25 AM
Legs are still feeling pretty sore from Monday. Guess i've got to skip the squats at the gym today.

This happened last week too but after having trained on Tues i played cricket on Weds so attributed Thursdays lack of squats to that. Nothing like that happened this week! I suppose doing squats just twice a week wouldn't be a huge disaster if it turns out they just need the extra time to recover on my body.   


Title: Re: Blonde will make you STRONG
Post by: GreekStein on August 19, 2015, 11:43:49 AM
I used to be able to do 6 reps of 180kg on on squats. Now I my legs feel like jelly after 6 reps of half that.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 19, 2015, 01:54:27 PM
I used to be able to do 6 reps of 180kg on on squats. Now I my legs feel like jelly after 6 reps of half that.

That is incredibly strong, like crazy crazy strong.

Time to jump in on the thread?


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 19, 2015, 01:55:28 PM
Legs are still feeling pretty sore from Monday. Guess i've got to skip the squats at the gym today.

This happened last week too but after having trained on Tues i played cricket on Weds so attributed Thursdays lack of squats to that. Nothing like that happened this week! I suppose doing squats just twice a week wouldn't be a huge disaster if it turns out they just need the extra time to recover on my body.   

Do you do 5x5 both days? Squats twice a week is still a lot of volume. Depending on volume.


Title: Re: Blonde will make you STRONG
Post by: AndrewT on August 19, 2015, 02:08:17 PM
I've been doing Stronglifts 5x5 (which it looks like muckthenuts is as well) since Feb. Obv first few weeks are low weights, concentrating on form and I managed to get up to 82.5kg on squats (ie successfully did 5x5). I then had 7 weeks off (holiday then ill) and only just got back to where I was before another 3 week break (ill again).

It is annoying because I still haven't hit peak on anything yet - when I thought I was getting near (failing on 5th set) that's when the breaks happened - when I start again I'll have to drop back again so probably wouldn't be hitting limits until mid sept.


Title: Re: Blonde will make you STRONG
Post by: GreekStein on August 19, 2015, 02:17:18 PM
I used to be able to do 6 reps of 180kg on on squats. Now I my legs feel like jelly after 6 reps of half that.

That is incredibly strong, like crazy crazy strong.

Time to jump in on the thread?

Not yet for me.

I am very fucking fat at the moment so I'm firmly placed on losing weight first.

I'm running every day and eating carefully. I'm doing some other exercises too but I want to get to around 90 kilos in bodyweight before I start lifting weights again.

The eventual goal is to be in the best shape I've ever gotten into, both strength wise and in terms of cardio. Will post here when I get into the weights but will be following the thread in the meantime.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 19, 2015, 02:55:58 PM
I used to be able to do 6 reps of 180kg on on squats. Now I my legs feel like jelly after 6 reps of half that.

That is incredibly strong, like crazy crazy strong.

Time to jump in on the thread?

Not yet for me.

I am very fucking fat at the moment so I'm firmly placed on losing weight first.

I'm running every day and eating carefully. I'm doing some other exercises too but I want to get to around 90 kilos in bodyweight before I start lifting weights again.

The eventual goal is to be in the best shape I've ever gotten into, both strength wise and in terms of cardio. Will post here when I get into the weights but will be following the thread in the meantime.

I was at my strongest, when I was at my fattest. Although over the next few weeks I will be beating those PR's. But for fat loss, you can still incorporate strength cycles. I was doing 6x3 until then end of my diet, albeit at a much lower KG. But I wanted to maintain (or lose strength the slowest) throughout my diet. I am a HUGE advocate of getting as strong as you can during a diet.

What are your reasonings for not doing strength training on a diet?


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 19, 2015, 02:58:49 PM
I've been doing Stronglifts 5x5 (which it looks like muckthenuts is as well) since Feb. Obv first few weeks are low weights, concentrating on form and I managed to get up to 82.5kg on squats (ie successfully did 5x5). I then had 7 weeks off (holiday then ill) and only just got back to where I was before another 3 week break (ill again).

It is annoying because I still haven't hit peak on anything yet - when I thought I was getting near (failing on 5th set) that's when the breaks happened - when I start again I'll have to drop back again so probably wouldn't be hitting limits until mid sept.

I said this to a client yesterday, you are only one bad squat away from the bar. We were talking about injury, but the principle is the same. When you have a long lay off, you have to start from scratch, you just get back there quicker (if you had good movement patterns before hand).

That is why it is so important to fall in love with it, so you can keep going no matter how many set backs. Keep us all updated, and throw some questions and numbers in here when you can.


Title: Re: Blonde will make you STRONG
Post by: Marky147 on August 19, 2015, 02:59:43 PM
Interesting thread, will follow with interest, and hopefully participate at some point.

Echo what iRaise said, why aren't you lifting when trying to lose weight, Cos?

I had my best weight loss results when I was lifting 4x a week, and not really doing any cardio at all.

Went from ~17st, down to 15st in a little over 2 months.

Most noticeable change in body composition I had, too.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 19, 2015, 03:03:17 PM
Interesting thread, will follow with interest, and hopefully participate at some point.

Echo what iRaise said, why aren't you lifting when trying to lose weight, Cos?

I had my best weight loss results when I was lifting 4x a week, and not really doing any cardio at all.

Went from ~17st, down to 15st in a little over 2 months.

Most noticeable change in body composition I had, too.

Yeah that's some solid fat loss! As Sean knows I am not a cardio fan, in terms of I get so bored, so I end up doing circuits as much as I can. Not to say cardio is bad, it clearly isn't and it will result in fat loss providing you are eating in a deficit. But I am as lanky as it gets. I don't wanna give my muscles a chance to run away, they are hard enough to get.

Please fill us in when you get back on it. Great to hear everyone's progress.


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on August 19, 2015, 03:04:37 PM
I dropped 20lbs from lifting and not much cardio and it has stayed off for over a year and previously it was up and down like a yoyo.


Title: Re: Blonde will make you STRONG
Post by: Marky147 on August 19, 2015, 03:09:39 PM
Interesting thread, will follow with interest, and hopefully participate at some point.

Echo what iRaise said, why aren't you lifting when trying to lose weight, Cos?

I had my best weight loss results when I was lifting 4x a week, and not really doing any cardio at all.

Went from ~17st, down to 15st in a little over 2 months.

Most noticeable change in body composition I had, too.

Yeah that's some solid fat loss! As Sean knows I am not a cardio fan, in terms of I get so bored, so I end up doing circuits as much as I can. Not to say cardio is bad, it clearly isn't and it will result in fat loss providing you are eating in a deficit. But I am as lanky as it gets. I don't wanna give my muscles a chance to run away, they are hard enough to get.

Please fill us in when you get back on it. Great to hear everyone's progress.

I played prop from my teens until I was about 25, so was never really a fan of it, and used to detest running anything over the BFT when I was in the Navy :D

I used to do 1/2 hour on the treadmill every day, but as my MS got worse, it got to a point I couldn't do 5 minutes, lol.







Title: Re: Blonde will make you STRONG
Post by: iRaise on August 19, 2015, 03:12:34 PM
I dropped 20lbs from lifting and not much cardio and it has stayed off for over a year and previously it was up and down like a yoyo.

To play devils advocate slightly. I am sure you must have paid more attention to food to keep it off, or your food has now aligned in your energy balance. It not as simple as lift a weight and your fat will melt, hence strongmen. You energy balance has to be in a deficit to lose fat. Muscle obv has a higher metabolic requirement. So that increase expenditure. But if you are knocking back 6000kcal you gotta be pretty dam big to be on a diet. Enter the Mr Olypmia's.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 19, 2015, 03:15:11 PM
Interesting thread, will follow with interest, and hopefully participate at some point.

Echo what iRaise said, why aren't you lifting when trying to lose weight, Cos?

I had my best weight loss results when I was lifting 4x a week, and not really doing any cardio at all.

Went from ~17st, down to 15st in a little over 2 months.

Most noticeable change in body composition I had, too.

Yeah that's some solid fat loss! As Sean knows I am not a cardio fan, in terms of I get so bored, so I end up doing circuits as much as I can. Not to say cardio is bad, it clearly isn't and it will result in fat loss providing you are eating in a deficit. But I am as lanky as it gets. I don't wanna give my muscles a chance to run away, they are hard enough to get.

Please fill us in when you get back on it. Great to hear everyone's progress.

I played prop from my teens until I was about 25, so was never really a fan of it, and used to detest running anything over the BFT when I was in the Navy :D

I used to do 1/2 hour on the treadmill every day, but as my MS got worse, it got to a point I couldn't do 5 minutes, lol.







Yeah sport the nut way to get cardio in.

I run a group class for people with MS. They are amazing, some days they can't come. But every time I go I am amazed and what they attempt to do. This morning we had it, and some people just get up and walk. It seems an incredible disease (if that is the right word). The ups and downs must be so hard. If you want any coaching diet/training wise please get in touch, and if I can't help, I will make sure I can refer to someone else who can. These guys give me more motivation than any muppet on youtube who slams back growth hormone before bed.

How is your exercise structured when you can do it?


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on August 19, 2015, 03:20:52 PM
I dropped 20lbs from lifting and not much cardio and it has stayed off for over a year and previously it was up and down like a yoyo.

To play devils advocate slightly. I am sure you must have paid more attention to food to keep it off, or your food has now aligned in your energy balance. It not as simple as lift a weight and your fat will melt, hence strongmen. You energy balance has to be in a deficit to lose fat. Muscle obv has a higher metabolic requirement. So that increase expenditure. But if you are knocking back 6000kcal you gotta be pretty dam big to be on a diet. Enter the Mr Olypmia's.

Absolutely. After 15+ years of yoyo dieting, I've come to realise that diet is way more important than exercise for weight management. However, in previous times when I have lost weight it was cardio+low calories, this time its weights+good mix of macronutrients, high protein (and low calories).


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 19, 2015, 03:23:33 PM
I dropped 20lbs from lifting and not much cardio and it has stayed off for over a year and previously it was up and down like a yoyo.

To play devils advocate slightly. I am sure you must have paid more attention to food to keep it off, or your food has now aligned in your energy balance. It not as simple as lift a weight and your fat will melt, hence strongmen. You energy balance has to be in a deficit to lose fat. Muscle obv has a higher metabolic requirement. So that increase expenditure. But if you are knocking back 6000kcal you gotta be pretty dam big to be on a diet. Enter the Mr Olypmia's.

Absolutely. After 15+ years of yoyo dieting, I've come to realise that diet is way more important than exercise for weight management. However, in previous times when I have lost weight it was cardio+low calories, this time its weights+good mix of macronutrients, high protein (and low calories).

Yeah from talking to you, was pretty sure tht was the case. But didn't want someone to skim read this and go, oh its that easy. Few bicep curls a day and I've cracked it, kinda thing. When Sean said shall we put the thread up, I really wanted it to be useful to people. Some of the stuff/advice I see in the other weight loss thread just makes me cry. I just think, you are destined to go round in circles. So I want to try and make sure this thread is a positive to everyone that reads it. Hopefully it will carry on to next year when me and Sean will look to diet down and we can show the other side to things.

What are your current macros?


Title: Re: Blonde will make you STRONG
Post by: Marky147 on August 19, 2015, 03:34:00 PM
Yeah sport the nut way to get cardio in.

I run a group class for people with MS. They are amazing, some days they can't come. But every time I go I am amazed and what they attempt to do. This morning we had it, and some people just get up and walk. It seems an incredible disease (if that is the right word). The ups and downs must be so hard. If you want any coaching diet/training wise please get in touch, and if I can't help, I will make sure I can refer to someone else who can. These guys give me more motivation than any muppet on youtube who slams back growth hormone before bed.

How is your exercise structured when you can do it?

It's a very unique condition, that's for sure, and one of my nurses refers to it as the snowflake disease, which is quite apt.

I follow a few on Facebook, and you're not wrong about most of the people with it, and it should really stop me from being so lapse with nutrition etc.

I'm very lucky really, in that I only have spasticity problems with my legs, and pain issues, so 8 years in I have never had any visual problems, or upper body issues. Well, beyond carrying too much weight around it at present :)

I've not really done any lifting for a few years, and at present only really do some stretching, and try to do a bit on a treadmill that I had set up in the spare room at home.

When I was still pretty active/mobile 5 years back, I got well into nutrition/training, and was in a good routine until late 2011. I spent a week or so in hospital, and was out of action for a few months, and never got back into it properly again.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 19, 2015, 03:53:27 PM
From what I see, it is a case of doing what you can, as much as you can. I think for the group I work with, what they gain mentally actually out weighs the physical (we only do it once a week). But some days people can't stand up, others they are squatting with assistance, some without.

I have so much sympathy with nutrition. When I am injured I take it out on food. It is so hard, I think, to eat well when you are restricted from movement.

hope this can spur you on to do a bit. Anything to get you going is probably going to be good.


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on August 19, 2015, 03:56:15 PM
What are your current macros?

Actually I have been winging it for a few months instead of sticking to a plan. What tends to happen is I aim for about 175-200gs of protein each day as my primary goal, then my second priority is keeping the calories 2,300 or less. Sometimes that means I have a low carb day, sometimes its a bit more balanced. On occassions where I know I'll be drinking/a meal out, I tend to keep things low carb/low calories just to make up for whats about to come.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 19, 2015, 04:03:10 PM
What are your current macros?

Actually I have been winging it for a few months instead of sticking to a plan. What tends to happen is I aim for about 175-200gs of protein each day as my primary goal, then my second priority is keeping the calories 2,300 or less. Sometimes that means I have a low carb day, sometimes its a bit more balanced. On occassions where I know I'll be drinking/a meal out, I tend to keep things low carb/low calories just to make up for whats about to come.

Seems pretty good, I think you have to have periods where you don't track every gram, or you go out of your mind. As long as protein is high, its tough to go backwards without realising/noticing it.

What is your training schedule like at the minute?


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on August 19, 2015, 04:09:46 PM
What are your current macros?

Actually I have been winging it for a few months instead of sticking to a plan. What tends to happen is I aim for about 175-200gs of protein each day as my primary goal, then my second priority is keeping the calories 2,300 or less. Sometimes that means I have a low carb day, sometimes its a bit more balanced. On occassions where I know I'll be drinking/a meal out, I tend to keep things low carb/low calories just to make up for whats about to come.

Seems pretty good, I think you have to have periods where you don't track every gram, or you go out of your mind. As long as protein is high, its tough to go backwards without realising/noticing it.

What is your training schedule like at the minute?



First thing every morning, Monday to Friday

Schedule varies every month depending what my personal trainer gives me, but it tends to be a leg day, back day, shoulder day and chest day (If I make a 5th day in, I do cardio/punch bag/fun stuff).



Title: Re: Blonde will make you STRONG
Post by: GreekStein on August 19, 2015, 05:07:03 PM
I used to be able to do 6 reps of 180kg on on squats. Now I my legs feel like jelly after 6 reps of half that.

That is incredibly strong, like crazy crazy strong.

Time to jump in on the thread?

Not yet for me.

I am very fucking fat at the moment so I'm firmly placed on losing weight first.

I'm running every day and eating carefully. I'm doing some other exercises too but I want to get to around 90 kilos in bodyweight before I start lifting weights again.

The eventual goal is to be in the best shape I've ever gotten into, both strength wise and in terms of cardio. Will post here when I get into the weights but will be following the thread in the meantime.

I was at my strongest, when I was at my fattest. Although over the next few weeks I will be beating those PR's. But for fat loss, you can still incorporate strength cycles. I was doing 6x3 until then end of my diet, albeit at a much lower KG. But I wanted to maintain (or lose strength the slowest) throughout my diet. I am a HUGE advocate of getting as strong as you can during a diet.

What are your reasonings for not doing strength training on a diet?

In short because I don't want to fall out of a routine. The things I am doing at the moment, I can do anywhere.

I'm moving around a fair bit (within 6 months I'll have 'lived' in 4 different places Vegas, Bangkok, Sukhothai, Macau and Phuket) and gyms aren't always available/nearby/very good (delete as appropriate) but I'm still on a decent program to be able to reach my goal in a few months if I keep the discipline.

It's a little disheartening at the moment, only being able to run a kilometer or so before having to walk a little and then start running again. (It's more like a lame jog than a run btw).

I much prefer to do weights than all this cardio stuff or do them together but once new year hits I'll set myself up at a base somewhere til the summer and then train hard with weights for 6 months and see what happens.

Will be following this diary keenly.


Title: Re: Blonde will make you STRONG
Post by: vegaslover on August 19, 2015, 06:25:52 PM
I dropped 20lbs from lifting and not much cardio and it has stayed off for over a year and previously it was up and down like a yoyo.

To play devils advocate slightly. I am sure you must have paid more attention to food to keep it off, or your food has now aligned in your energy balance. It not as simple as lift a weight and your fat will melt, hence strongmen. You energy balance has to be in a deficit to lose fat. Muscle obv has a higher metabolic requirement. So that increase expenditure. But if you are knocking back 6000kcal you gotta be pretty dam big to be on a diet. Enter the Mr Olypmia's.

Absolutely. After 15+ years of yoyo dieting, I've come to realise that diet is way more important than exercise for weight management. However, in previous times when I have lost weight it was cardio+low calories, this time its weights+good mix of macronutrients, high protein (and low calories).

Yeah from talking to you, was pretty sure tht was the case. But didn't want someone to skim read this and go, oh its that easy. Few bicep curls a day and I've cracked it, kinda thing. When Sean said shall we put the thread up, I really wanted it to be useful to people. Some of the stuff/advice I see in the other weight loss thread just makes me cry. I just think, you are destined to go round in circles. So I want to try and make sure this thread is a positive to everyone that reads it. Hopefully it will carry on to next year when me and Sean will look to diet down and we can show the other side to things.

What are your current macros?

Think you are trying to over-complicate it iraise and tbh them posts come across like a lot of the 'stuff' you see posted on training websites from so called experts who believe everybody should train like a pro strongman.

Most people overlook the simplicity that lifting heavy weights burns a shed load of calories and in itself provides a decent cardio work-out


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 19, 2015, 06:37:40 PM
I dropped 20lbs from lifting and not much cardio and it has stayed off for over a year and previously it was up and down like a yoyo.

To play devils advocate slightly. I am sure you must have paid more attention to food to keep it off, or your food has now aligned in your energy balance. It not as simple as lift a weight and your fat will melt, hence strongmen. You energy balance has to be in a deficit to lose fat. Muscle obv has a higher metabolic requirement. So that increase expenditure. But if you are knocking back 6000kcal you gotta be pretty dam big to be on a diet. Enter the Mr Olypmia's.

Absolutely. After 15+ years of yoyo dieting, I've come to realise that diet is way more important than exercise for weight management. However, in previous times when I have lost weight it was cardio+low calories, this time its weights+good mix of macronutrients, high protein (and low calories).

Yeah from talking to you, was pretty sure tht was the case. But didn't want someone to skim read this and go, oh its that easy. Few bicep curls a day and I've cracked it, kinda thing. When Sean said shall we put the thread up, I really wanted it to be useful to people. Some of the stuff/advice I see in the other weight loss thread just makes me cry. I just think, you are destined to go round in circles. So I want to try and make sure this thread is a positive to everyone that reads it. Hopefully it will carry on to next year when me and Sean will look to diet down and we can show the other side to things.

What are your current macros?

Think you are trying to over-complicate it iraise and tbh them posts come across like a lot of the 'stuff' you see posted on training websites from so called experts who believe everybody should train like a pro strongman.

Most people overlook the simplicity that lifting heavy weights burns a shed load of calories and in itself provides a decent cardio work-out

People don't have to train like a strongman at all.

It's a good varied way to do it. But there are loads of options. I have no strongman equipment at work, so I just use the normal stuff. I mean lifting heavy weights. I use strongman as an example to how important nutrition it is.

How many calories do you think you burn in resistance workout?

(Simple is always the best way, but simple A isn't always easy and B isn't always straightforward).


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 19, 2015, 06:39:38 PM
I used to be able to do 6 reps of 180kg on on squats. Now I my legs feel like jelly after 6 reps of half that.

That is incredibly strong, like crazy crazy strong.

Time to jump in on the thread?

Not yet for me.

I am very fucking fat at the moment so I'm firmly placed on losing weight first.

I'm running every day and eating carefully. I'm doing some other exercises too but I want to get to around 90 kilos in bodyweight before I start lifting weights again.

The eventual goal is to be in the best shape I've ever gotten into, both strength wise and in terms of cardio. Will post here when I get into the weights but will be following the thread in the meantime.

I was at my strongest, when I was at my fattest. Although over the next few weeks I will be beating those PR's. But for fat loss, you can still incorporate strength cycles. I was doing 6x3 until then end of my diet, albeit at a much lower KG. But I wanted to maintain (or lose strength the slowest) throughout my diet. I am a HUGE advocate of getting as strong as you can during a diet.

What are your reasonings for not doing strength training on a diet?

In short because I don't want to fall out of a routine. The things I am doing at the moment, I can do anywhere.

I'm moving around a fair bit (within 6 months I'll have 'lived' in 4 different places Vegas, Bangkok, Sukhothai, Macau and Phuket) and gyms aren't always available/nearby/very good (delete as appropriate) but I'm still on a decent program to be able to reach my goal in a few months if I keep the discipline.

It's a little disheartening at the moment, only being able to run a kilometer or so before having to walk a little and then start running again. (It's more like a lame jog than a run btw).

I much prefer to do weights than all this cardio stuff or do them together but once new year hits I'll set myself up at a base somewhere til the summer and then train hard with weights for 6 months and see what happens.

Will be following this diary keenly.

Yeah that's sound reasoning. Nothin worse than being out of routine. And if you're enjoying it, and it's working you're winning. Keep it up.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 20, 2015, 10:19:57 AM
Did a few squats today for the first time in ages. This thread has me hooked so I'm getting prepared for after I smash you boys at the dumbbells and we move on to legs.

Did 4 sets..... 2 x 8 @ 20kg and 2 x 8 @ 40kg

Beast moding it!!!!


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 20, 2015, 11:07:13 AM
Did a few squats today for the first time in ages. This thread has me hooked so I'm getting prepared for after I smash you boys at the dumbbells and we move on to legs.

Did 4 sets..... 2 x 8 @ 20kg and 2 x 8 @ 40kg

Beast moding it!!!!


Hahaha, I was thinking this Tuesday on that last set. 'If I am going to lose the 50kg, I have to be prepared for when we move onto legs'.

Will be so interesting seeing your squat progress, cos I think that is THE confidence one. Fear messes us up the most with squats, for me at least.

For muckthenuts, incredibly stiff today. Not quite eating enough post diet yet, so nothing to be shocked about, but it is meant to be deads today, so we shall see.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 20, 2015, 11:09:58 AM
I am going to post about vegaslovers point, because I think it is so relevant, and where a lot of people go really wrong. Before I do I just want to clarify I don't even look at training websites. I've never seen a good one, for free at least. I am very lucky to have found a fitness mentoring group where we get webinars/seminars from a huge range of coaches/nutritionists. So I don't have 'a' way. But going to go into a bit of detail about calories/exercise/strength/fatloss later.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 20, 2015, 11:16:32 AM

As a total aside, Matt do you use pre workout/coffee/stimulants?

August I am trying to go caffeine free, and noticed a huge drop in motivation/strength/buzz in the gym.


I've never used caffeine or other stimulants for a pre workout buzz. I've been on fat burners before which are obviously full of caffeine and they didn't seem to affect my training or motivation one bit.

To be honest caffeine has never really had an affect on me apart from the time I was falling asleep on the M1 and stopped for a triple espresso......

I could drink a strong coffee 5 minutes before bed and still get to sleep. Strange but that's just how it seems to be for me.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 20, 2015, 11:20:18 AM
Did a few squats today for the first time in ages. This thread has me hooked so I'm getting prepared for after I smash you boys at the dumbbells and we move on to legs.

Did 4 sets..... 2 x 8 @ 20kg and 2 x 8 @ 40kg

Beast moding it!!!!


Hahaha, I was thinking this Tuesday on that last set. 'If I am going to lose the 50kg, I have to be prepared for when we move onto legs'.

Will be so interesting seeing your squat progress, cos I think that is THE confidence one. Fear messes us up the most with squats, for me at least.

For muckthenuts, incredibly stiff today. Not quite eating enough post diet yet, so nothing to be shocked about, but it is meant to be deads today, so we shall see.

Same here without doubt. It's the knees that worry me the most but I'm hoping I have a solution. I spoke to my physio about my knees last week and he had a bit of a check on them. Apparently there's nothing wrong at all, it's just tight quads and hamstrings pulling on them making them hurt. The fix is plenty of stretching and then they shouldn't hurt.

I made sure that I stretched after each set of squats this morning and then had a really good cool down stretch afterwards. Going to stick with this and see how things progress.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 20, 2015, 11:27:00 AM
So many back/knee twinges are ham/quad/glute related. As much as stretching sucks, it is really important in the long run. If you haven't seen 'Limber 11' I couldn't recommend it highly enough. Joe DeFranco does a lot of work with NFL athletes and the WWE guys. So he is in tune to size and performance. I try and do it daily.

I always thought caffeine didn't affect me, until these last few weeks. Maybe it is just coming out of a diet and the change in everything.

What is your current training split Matt?


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 20, 2015, 11:37:47 AM
I was going to go big on this one, but I am going to try and keep it brief.

Changing your body is basically playing on the rules of thermodynamics. To lose fat/muscle you need to be in a kcal deficit, to gain muscle/fat you need to be in a surplus.

Most people train 3-5 times a week. Most people burn around 20-25% of their DAILY expenditure in the gym.

So for me, I burn around around 6-800kcal per session. Lets say that is 3-4000kcal per week I burn in terms of training. I burn 24,500kcals per week. Only 3-4000 of that is from actual training.

Now I know I train to build more muscle, which increases my daily expenditure, but I hope you see how small training is in terms of expenditure.

And this is seen in daily life. How many people do you see exercise and don't change. Because there nutrition just isn't aligning. So whatever you want to do, you HAVE to align nutrition. This is simple, as simple as it gets (energy in. vs. energy out.).

But it isn't easy, and it isn't straightforward.

If people are serious about changing their body, which I assume everyone on this thread will be, then we have to be thinking better than lets lift this, and not eat that. Because that just isn't applicable over a broad range. Energy balance is very individual.

Disclaimer, obviously lifting stuff is optimal. It creates good movement patters, strong joints, increases muscle mass and a heap of other health benefits. And it makes you (or me at least) feel incredibly happy. But lazy/bro science isn't helping anyone. And too many people struggle with it, because of lazy science. Eat less, move more isn;t always applicable. In fact, in my experience, it is often taken in the extreme and therefore becomes unsustainable.

I hope that makes sense, and Sean has a much better online persona than me, so hopefully when we sees this he may be able to translate it.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 20, 2015, 11:57:35 AM
So many back/knee twinges are ham/quad/glute related. As much as stretching sucks, it is really important in the long run. If you haven't seen 'Limber 11' I couldn't recommend it highly enough. Joe DeFranco does a lot of work with NFL athletes and the WWE guys. So he is in tune to size and performance. I try and do it daily.

I always thought caffeine didn't affect me, until these last few weeks. Maybe it is just coming out of a diet and the change in everything.

What is your current training split Matt?

Will have a look at that and let you know what I think.

Currently doing shoulders Monday, back Tuesday , chest Wednesday and legs Thursday. Arms are tiny and they pretty much take care of themselves so I don't worry about them too much.

I'm doing the Shaun T Focus T25 stuff 7 evenings a week as well although whilst in recovery 4 of those evenings are the stretching workout.



Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 20, 2015, 12:12:14 PM
I was going to go big on this one, but I am going to try and keep it brief.

Changing your body is basically playing on the rules of thermodynamics. To lose fat/muscle you need to be in a kcal deficit, to gain muscle/fat you need to be in a surplus.

Most people train 3-5 times a week. Most people burn around 20-25% of their DAILY expenditure in the gym.

So for me, I burn around around 6-800kcal per session. Lets say that is 3-4000kcal per week I burn in terms of training. I burn 24,500kcals per week. Only 3-4000 of that is from actual training.

Now I know I train to build more muscle, which increases my daily expenditure, but I hope you see how small training is in terms of expenditure.

And this is seen in daily life. How many people do you see exercise and don't change. Because there nutrition just isn't aligning. So whatever you want to do, you HAVE to align nutrition. This is simple, as simple as it gets (energy in. vs. energy out.).

But it isn't easy, and it isn't straightforward.

If people are serious about changing their body, which I assume everyone on this thread will be, then we have to be thinking better than lets lift this, and not eat that. Because that just isn't applicable over a broad range. Energy balance is very individual.

Disclaimer, obviously lifting stuff is optimal. It creates good movement patters, strong joints, increases muscle mass and a heap of other health benefits. And it makes you (or me at least) feel incredibly happy. But lazy/bro science isn't helping anyone. And too many people struggle with it, because of lazy science. Eat less, move more isn;t always applicable. In fact, in my experience, it is often taken in the extreme and therefore becomes unsustainable.

I hope that makes sense, and Sean has a much better online persona than me, so hopefully when we sees this he may be able to translate it.

Makes perfect sense. I love helping people with diet, training etc. but you spend so much time explaining the intricate details to people who for some reason think they know better you end up just saying "eat less, train more" rather than waste your time.

For you and Sean it's great to discuss in detail because you're both fascinated by the subject. When you start telling other people who seem to take it all in and then go and do something completely different you revert to the lazy responses because that's all a lot of people deserve.

For newcomers I think you should always start with the basics, once they show a genuine interest then put some real time and effort because hopefully it will be appreciated.

For this thread then I agree we should look for better content. I can certainly help with the experience side of it. I was really strong in my younger days and it was all through training with a guy who could bench 565lb, chatting to guys 10+ years older than me who were huge and also from several magazine articles.  My first proper diet was just a copy of a Dorian Yates one that I found in Flex magazine. Dorian told me to eat 1.5g of protein per lb of body weight so that was good enough for me.

I can't offer any science based input but I can tell you what works. I can't tell you why so maybe you could enlighten me :)





Title: Re: Blonde will make you STRONG
Post by: iRaise on August 20, 2015, 01:29:01 PM
Thanks Matt, means a lot. I think experience will ALWAYS play its roll. And your opinions will always offer something here. I think the perfect blend is a mix of both. You have gone to places me and Sean haven't, so we will naturally be looking at you for advice and tips. We may not use them all, we may use variations of them but one thing is for certain you have done it. Which I think is so important. So please keep contributing, we may have a difference of opinion at times, but we will get to the same place.

Dorian Yates for example would be the last person I would go to as a coach, because his philosophies are ridiculous, but they undeniably get results. I use some of his training methods, but not to the extremes he did. But we want very different things.

I also thinks Sean knowledge is incredible, and his views/values/beliefs are in my opinion spot on. For a guy not yet in the industry, he will be a welcomed addition because he really does get it. He speaks alot of sense.

I do want this thread to be much more sensible and rounded. No outrageous claims, no cult behaviour, no illogical comments. But experience and science must play a role. And please lets not leave out logic!

On that note, off to deadlift, pretty poor last week 4x4 at 160kg. Hoping for much more today!


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 20, 2015, 06:29:16 PM
Decent ish deadlift session today.

1x4 160
1x4 165
1x3 167.5
1x2 170

Absolutely bailed on the third 170 which was really annoying, said before the set if I get two I will be happy, and essentially just gave up after two which isn't what I'm after.

Added DB 4x6 in today to see where I am at. 40kg for all sets, shoulder not too painful. Not sure how quick I will progress back up to 44/46 and onwards, but will keep them in until my shoulder says otherwise.



Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 21, 2015, 01:30:59 PM
Grats on the 170 iraise!

Off to the gym shortly. Going to hit the OHP first thing and finally clear that fucking 40kg hurdle!! After that a 105kg deadlift, 72.5kg squats and AMAP pull ups to end the session. In and out in 45 minutes unless i have to wait for any equipment.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 21, 2015, 02:16:21 PM
Grats on the 170 iraise!

Off to the gym shortly. Going to hit the OHP first thing and finally clear that fucking 40kg hurdle!! After that a 105kg deadlift, 72.5kg squats and AMAP pull ups to end the session. In and out in 45 minutes unless i have to wait for any equipment.

I am really enjoying the in and out in 40 at the minute. Really struggling to push on after about 35/40 mins.

GL with it, report back.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 21, 2015, 03:49:56 PM
Didn't manage it :( no joke, i completed 24 out of the 25 reps except that final one! So frustrating. Things were going well, then on the 2nd rep of my final set i felt my shoulders about to empty. I cranked out the 3rd and 4th, but there was just no strength left for the 5th. I even lingered by the bar for another minute to see if i could just get that final rep in but still no dice. I couldn't have lifted that bar above my head no matter how much i willed it, i had nothing left. 

So that's my 2nd failure at the 40kg level. I'll get you one day, overhead press!!!!!

Everything else went fine. 105kg deadlift felt ridic heavy but i did it. Will prob go in 2.5kg increments from now on for that one.


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 21, 2015, 08:03:53 PM
Didn't manage it :( no joke, i completed 24 out of the 25 reps except that final one! So frustrating. Things were going well, then on the 2nd rep of my final set i felt my shoulders about to empty. I cranked out the 3rd and 4th, but there was just no strength left for the 5th. I even lingered by the bar for another minute to see if i could just get that final rep in but still no dice. I couldn't have lifted that bar above my head no matter how much i willed it, i had nothing left. 

So that's my 2nd failure at the 40kg level. I'll get you one day, overhead press!!!!!

Everything else went fine. 105kg deadlift felt ridic heavy but i did it. Will prob go in 2.5kg increments from now on for that one.

I know technically that's a fail, but it's still huge dude. You'll get it next week no problems. :)

And seriously, congrats to Harvey "I used to dead 190" Butters, and Amir "I'm crushing it at the moment but I'm thinking about taking it easy" Masood on your recent deadlift success ;)

Matt, what are you doing at the moment in terms of recovery for your knees? My quads are tighter than a tenor's trousers right now so I'm on the foam roller every morning, stretching three times a day, as well as a pretty extensive lower body warmup routine. I went to my physio for a sports massage yesterday and was pretty close to tears when she had her elbow in my rec fem!


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 21, 2015, 10:17:45 PM
Didn't manage it :( no joke, i completed 24 out of the 25 reps except that final one! So frustrating. Things were going well, then on the 2nd rep of my final set i felt my shoulders about to empty. I cranked out the 3rd and 4th, but there was just no strength left for the 5th. I even lingered by the bar for another minute to see if i could just get that final rep in but still no dice. I couldn't have lifted that bar above my head no matter how much i willed it, i had nothing left. 

So that's my 2nd failure at the 40kg level. I'll get you one day, overhead press!!!!!

Everything else went fine. 105kg deadlift felt ridic heavy but i did it. Will prob go in 2.5kg increments from now on for that one.

Yeah, what Sean said, 24/25 seems pretty decent to me. I think with strength, if your up there thats fine. If you are one down that might even be the best on occasions, thats total failure. Not saying you should/need to do that all the time. But you can't argue you have gone for failure there. 25 reps is reasonable volume too dont forget, especially for strength.

Very decent with your deads too!

Me and Sean were talking earlier, don't put too much pressure with progression, if you can go up to 110=115 for one set next week set the marker. Think TOTAL volume lifted, as opposed to just numbers you are ticking off.

Any updates from anyone else? Matt?


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 23, 2015, 12:28:49 AM
A friend suggested today i start loading up on creatine to help me as my lifts become heavier. Sound about right?


Title: Re: Blonde will make you STRONG
Post by: GreekStein on August 23, 2015, 07:02:24 AM
A friend suggested today i start loading up on creatine to help me as my lifts become heavier. Sound about right?

Creatine will make you bigger and stronger for sure. When I did it years ago it definitely helped me into beast mode but you absolutely have to make sure your training is on point too.

How long have you been training for? I'd advise you not to consider it until you've been consistently training for at least 6 months or so. That's just personal opinion, based on no expert science but you can't be in the middle of a creatine cycle and going away on a lads holiday or to a poker festival and not training etc.

You should google it and read about it. Your body produces it naturally and if done for too long it can have adverse side effects on your liver or kidneys (or maybe both). That said, I think it's considered safe and without negative side effects if done right.

When I was taking it I felt more powerful in the gym. I was able to train for longer and lift heavier. I also filled out faster but I had to go to Uni and do some resits in the middle of a cycle. I had no access to a gym and thought I'd be ok just lifting some of the light weights we had in the uni house while I was there so I could continue my cycle. After a few days I felt my heart slow down or speed up occasionally at a few random times that I've never felt before or since and I thought fuck supplements apart from protein. If I train I will always do it totally naturally.

Again, it was my fault that I was using it incorrectly but the positives I got from it were also good. I also have some friends who take it and it has helped them get pretty big. BUT, I feel like it's not too long once off a creatine cycle before you lose all that water retention or whatever it gives the muscles and you will get a little less swole again.

Hope there's something to think about in there!


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 23, 2015, 11:43:42 AM
A friend suggested today i start loading up on creatine to help me as my lifts become heavier. Sound about right?


Really interesting one, this is probably my favourite supplement as it has the most research around it for performance, it is one of the cheapest and completely safe. I think nearly ALL the research shows it has performance benefits.

Key points-

- Completely safe, you urinate any excess out.
- The 'size' part comes from water retention from within the muscle, so you can fluctuate size.
- Enhances performances
- Need to be consistent with dosage, even on rest days.
- Probably has more of an benefit in beginners and intermediates than advanced trainees.
- You don't need to week off, that was from when PED users said they used just creatine (hence the bad press about 20 years ago). Using it for 6 months is perfectly fine, and is going to benefit you.


Think that is about it, go to examine.com for any supplement Q's those guys review every piece of published research on supplements, so they know their stuff.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 23, 2015, 01:13:06 PM

Matt, what are you doing at the moment in terms of recovery for your knees? My quads are tighter than a tenor's trousers right now so I'm on the foam roller every morning, stretching three times a day, as well as a pretty extensive lower body warmup routine. I went to my physio for a sports massage yesterday and was pretty close to tears when she had her elbow in my rec fem!

Similar to you by the sound of it. Making sure I do plenty of quad and glute stretches 3/4 times a week at home and when I trained legs I stretched between every set.

I've found the Focus T25 stretch routine works really well for me and honestly couldn't recommend it enough. I'm currently doing the stretch routine every other day mixed in with the abs and legs routines. The legs routine is all bodyweight stuff so lots of squats, lunges and hip flexor work. The stretch routine really hits the legs hard and feels great afterwards.

I'm very light with the squats at the moment so this is still experimental but I'll keep you updated. The bit I'm really counting on is the stretching between sets. I've never done it to this extent before and despite Thursday being my first legs session for months I had no aches or pains the next day. Promising start!!


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 23, 2015, 01:41:47 PM
A friend suggested today i start loading up on creatine to help me as my lifts become heavier. Sound about right?

I couldn't recommend creatine enough. I don't know what you mean by "loading," as a lot of creatine supplements suggest you take in the region of 4 servings a day for a week or two in order to "saturate" the muscles. I'm 99% sure this is marketing bullshit. Just 5g a day, every day, for as long as you want.

Other than that, I absolutely mirror Harvey's post. So many pro's. Only con is that, with increased water retention, your muscles will appear less defined but, if we're not concerned with looking like a bodybuilding competition winner, then that's not a big deal.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 23, 2015, 02:07:56 PM
A friend suggested today i start loading up on creatine to help me as my lifts become heavier. Sound about right?

I couldn't recommend creatine enough. I don't know what you mean by "loading," as a lot of creatine supplements suggest you take in the region of 4 servings a day for a week or two in order to "saturate" the muscles. I'm 99% sure this is marketing bullshit. Just 5g a day, every day, for as long as you want.

Other than that, I absolutely mirror Harvey's post. So many pro's. Only con is that, with increased water retention, your muscles will appear less defined but, if we're not concerned with looking like a bodybuilding competition winner, then that's not a big deal.

Loading is taking 20g for a week to saturate the muscles then 5g after. I have tried it both ways and noticed no difference, and from talking to people who understand this stuff, they say the difference is negligible.

I think dosing wise, I have heard anywhere in the region of 3-20g per day. I tend to use 5g.

Interested to hear Matts thoughts, if he has used them in the past? What kind of supplements have you used in the past Matt? Any ones you found very helpful/useless?


Title: Re: Blonde will make you STRONG
Post by: sovietsong on August 23, 2015, 03:15:32 PM
Love reading this thread from the shadows.  I've been training 3-4 times a week, following some of the advice from BWMYT & also fitting in with my lifestyle.  Just wanted to say hello & thank you for all the great info provided by the "elders" !


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 23, 2015, 07:30:54 PM
Love reading this thread from the shadows.  I've been training 3-4 times a week, following some of the advice from BWMYT & also fitting in with my lifestyle.  Just wanted to say hello & thank you for all the great info provided by the "elders" !

Hey, thanks for posting. Get involved and post your training if you want, may give us some ideas for ourselves.

hit the nail on the head my fitting it in with you! GL and looking forwrd to hearing progress.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 23, 2015, 07:32:29 PM
If 5g a day will yield the same results as going through a "loading" phase will i'll happily do it that way instead. Thank you for the info guys, extremely helpful.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 23, 2015, 07:41:55 PM
If 5g a day will yield the same results as going through a "loading" phase will i'll happily do it that way instead. Thank you for the info guys, extremely helpful.

In theory loading should work quicker, but I guess that assumes everything else is on point. I am happy enough to say just stick with 5g a day, I don't even think it matters when you take it.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 24, 2015, 05:06:34 PM
Legs today

4x4 Squat 110/115/120/125

Nice progression there, felt pretty confident too. So hoping for a 130 next week. Needed a spot on the last rep at 125 so won't do it without a watchful eye. Going pretty low with the squats lately too which is great, been working on that for probably 18months.

Rest of the session slight progression.

For the DB challenge, I am doing 4x4-6 flat DB straight after DL at the min, which seems the most stupid place to put them, but kinda thew them in as I wasn't overly fussed on progressing them. I think I might keep them in there for a few more weeks, just until I plateau. And then give them some focus.

Had a brief moment last week where I thought I was going to win it, then realised Matt is twice the size and used to do them for fun. So the smart money is still on him.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 24, 2015, 08:15:57 PM
Nice work iRaise. Your post also just encouraged me to do a little research on how to properly spot a squatter lol :D


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 24, 2015, 08:28:02 PM
Nice work iRaise. Your post also just encouraged me to do a little research on how to properly spot a squatter lol :D

It just can't be done with any sort of dignity. You're basically spooning someone vertically. Great reason to take your bird out squatting tho


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 24, 2015, 09:25:50 PM
Nice work iRaise. Your post also just encouraged me to do a little research on how to properly spot a squatter lol :D

It just can't be done with any sort of dignity. You're basically spooning someone vertically. Great reason to take your bird out squatting tho

Yeah nothing to complicated about it, I am very reluctant to do it to people. I don't feel comfortable. At work I encourage people to fail onto the pins. Obviously can help with a nudge. But I am never taking it off the chest like I might on a bench so to speak.

Interested to hear others views, but I feel so much stronger with a spotter. Even if they aren't being used.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 25, 2015, 11:58:23 AM
Chest this morning so a little DB update.

I've been following a few of the thoughts that you guys go with and gone for lower reps and also slightly longer breaks than normal.

I started with incline bench up to 70kg then dumbbells.

Set 1 - 30kg x 4 reps - Seemed weird stopping when there was loads left in the tank but this was a warm up really just to get the feel of things

Set 2 - 36kg x 4 reps - Felt pretty easy so another step up required....

Set 3 - 40kg x 4 reps - Felt heavy lifting it off the ground but could've managed a couple more reps without too much worry

Set 4 - 44kg x 3 reps - Psyched myself up a bit more before lifting off the ground and it felt a lot easier. Rep 3 was very slow and controlled. Could've managed another but decided to call it a day as I was pleased and didn't feel the need to go any further after a good morning's work.

My plan wasn't to be on 44kg yet by any means but when I saw that both Sean and Harvey are already in the 40s I had to give it a push. Today was a real confidence boost and my plan now is to go an extra 2kg per week and hit the 50s in 3 more weeks. Just need to stay injury free and hopefully I'll get there.

I need to work on the lifting off the ground bit without doubt. If you're using up a lot of energy in that phase it's always going to make the actual pressing harder. Psychologically if you struggle picking them up you're always going to think that pressing them is going to be tough. I have to remind myself that it's mainly because of my back injury and that helps maintain focus.

If I get to the stage where I feel confident enough I might start doing a few deadlifts which would help the lift massively. I imagine that you guys find that part relatively easy what with you being deadlift beasts!!






Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 25, 2015, 12:04:24 PM
Nice work iRaise. Your post also just encouraged me to do a little research on how to properly spot a squatter lol :D

It just can't be done with any sort of dignity. You're basically spooning someone vertically. Great reason to take your bird out squatting tho

Yeah nothing to complicated about it, I am very reluctant to do it to people. I don't feel comfortable. At work I encourage people to fail onto the pins. Obviously can help with a nudge. But I am never taking it off the chest like I might on a bench so to speak.

Interested to hear others views, but I feel so much stronger with a spotter. Even if they aren't being used.

I always feel more confident with a spotter but only if they're good at it. I prefer no spotter to a bad spotter.

You see them in the gym trying to spot someone on the bench and they don't even apply even distribution to the bar. The worse offenders are the ones using a crossover grip. How the hell can they apply the same assistance to each side of the bar? Simple answer is they can't!!

Then you get the ones using underhand grip!?!?!? What's the plan when he loses it completely? Bicep curl 100kg?!?!? Nice plan!!!

Forgive the over-use of exclamation marks but it's one thing that really winds me up.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 25, 2015, 12:05:48 PM
Chest this morning so a little DB update.

I've been following a few of the thoughts that you guys go with and gone for lower reps and also slightly longer breaks than normal.

I started with incline bench up to 70kg then dumbbells.

Set 1 - 30kg x 4 reps - Seemed weird stopping when there was loads left in the tank but this was a warm up really just to get the feel of things

Set 2 - 36kg x 4 reps - Felt pretty easy so another step up required....

Set 3 - 40kg x 4 reps - Felt heavy lifting it off the ground but could've managed a couple more reps without too much worry

Set 4 - 44kg x 3 reps - Psyched myself up a bit more before lifting off the ground and it felt a lot easier. Rep 3 was very slow and controlled. Could've managed another but decided to call it a day as I was pleased and didn't feel the need to go any further after a good morning's work.

My plan wasn't to be on 44kg yet by any means but when I saw that both Sean and Harvey are already in the 40s I had to give it a push. Today was a real confidence boost and my plan now is to go an extra 2kg per week and hit the 50s in 3 more weeks. Just need to stay injury free and hopefully I'll get there.

I need to work on the lifting off the ground bit without doubt. If you're using up a lot of energy in that phase it's always going to make the actual pressing harder. Psychologically if you struggle picking them up you're always going to think that pressing them is going to be tough. I have to remind myself that it's mainly because of my back injury and that helps maintain focus.

If I get to the stage where I feel confident enough I might start doing a few deadlifts which would help the lift massively. I imagine that you guys find that part relatively easy what with you being deadlift beasts!!







Thats pretty badass. I am now officially entering the race (although the way Sean is going I feel I am on for a bronze). Will flick a few sets of six in today. Psyching up is key!

How was it through the shoulders?

How confident are you in 2kg per week?





Title: Re: Blonde will make you STRONG
Post by: iRaise on August 25, 2015, 12:11:26 PM
Nice work iRaise. Your post also just encouraged me to do a little research on how to properly spot a squatter lol :D

It just can't be done with any sort of dignity. You're basically spooning someone vertically. Great reason to take your bird out squatting tho

Yeah nothing to complicated about it, I am very reluctant to do it to people. I don't feel comfortable. At work I encourage people to fail onto the pins. Obviously can help with a nudge. But I am never taking it off the chest like I might on a bench so to speak.

Interested to hear others views, but I feel so much stronger with a spotter. Even if they aren't being used.

I always feel more confident with a spotter but only if they're good at it. I prefer no spotter to a bad spotter.

You see them in the gym trying to spot someone on the bench and they don't even apply even distribution to the bar. The worse offenders are the ones using a crossover grip. How the hell can they apply the same assistance to each side of the bar? Simple answer is they can't!!

Then you get the ones using underhand grip!?!?!? What's the plan when he loses it completely? Bicep curl 100kg?!?!? Nice plan!!!

Forgive the over-use of exclamation marks but it's one thing that really winds me up.


Haha, I think it is a pretty interesting debate. The at what point is a spotter more of a hindrance. I think people defo need more practical lessons in spotting. I am always more interested in safety in spotting, so I tend to take the weight earlier than I should.

Fine line though, I remember doing eccentric focused DB skull crushers and asked a guy to help me with the concentric phase and he kept moving my hands together. Whole point was to apply tension, which he kept reducing. The weight was like 12kg so how he couldn't see the plan was beyond me.

Also got asked to spot a 180kg incline bench. Had to find another guy to take a side each, luckily the guy just pinged it up no problem. But not something I fancy doing very often.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 25, 2015, 12:11:45 PM
Regarding creatine; I've used it before but I really don't know if I've made significant gains through it. It's one of those things that you can't ever know what would've happened if you hadn't used it.

I know of many people who swear by it so I'd always have to just say that it works but personally I don't use it. Every now and then I give it a try but I'm genuinely not convinced that it's ever done me any good.

The one that I do believe works is glutamine. I always feel good when I'm on that.

Presently I'm not using anything at all other than a few protein bars and shakes to get my protein intake a bit higher. My diet is really good so I'm leaving it at that for now.


Title: Re: Blonde will make you STRONG
Post by: Mohican on August 25, 2015, 01:17:35 PM
Dunno if it's been mentioned before in this thread, but I've been concentrating the neg rep side of my training. So where before I'd ping up the bar on a bench press and just lower hapharzdly ready for the next rep, I''m now concentrating on a more controlled lower and a full range of movement.  I have to say it don't half give a proper work out. Obvs doing it on all my exercises. Will be interesting to see what happens on leg day tomorrow when I apply it to squatting.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 25, 2015, 02:49:38 PM
Chest this morning so a little DB update.

I've been following a few of the thoughts that you guys go with and gone for lower reps and also slightly longer breaks than normal.

I started with incline bench up to 70kg then dumbbells.

Set 1 - 30kg x 4 reps - Seemed weird stopping when there was loads left in the tank but this was a warm up really just to get the feel of things

Set 2 - 36kg x 4 reps - Felt pretty easy so another step up required....

Set 3 - 40kg x 4 reps - Felt heavy lifting it off the ground but could've managed a couple more reps without too much worry

Set 4 - 44kg x 3 reps - Psyched myself up a bit more before lifting off the ground and it felt a lot easier. Rep 3 was very slow and controlled. Could've managed another but decided to call it a day as I was pleased and didn't feel the need to go any further after a good morning's work.

My plan wasn't to be on 44kg yet by any means but when I saw that both Sean and Harvey are already in the 40s I had to give it a push. Today was a real confidence boost and my plan now is to go an extra 2kg per week and hit the 50s in 3 more weeks. Just need to stay injury free and hopefully I'll get there.

I need to work on the lifting off the ground bit without doubt. If you're using up a lot of energy in that phase it's always going to make the actual pressing harder. Psychologically if you struggle picking them up you're always going to think that pressing them is going to be tough. I have to remind myself that it's mainly because of my back injury and that helps maintain focus.

If I get to the stage where I feel confident enough I might start doing a few deadlifts which would help the lift massively. I imagine that you guys find that part relatively easy what with you being deadlift beasts!!







Thats pretty badass. I am now officially entering the race (although the way Sean is going I feel I am on for a bronze). Will flick a few sets of six in today. Psyching up is key!

How was it through the shoulders?

How confident are you in 2kg per week?



Thanks mate. Unfortunately there was a guy on the bench next to me who did 46kg (with shit form) so I wasn't the most badass guy there :(

It felt fine through the shoulders which I was really pleased about. I made a real effort to focus on keeping everything tense and maintain perfect form so I think that helped. I was nicely warmed up after the inclines as well and I stretched between sets so all in all I did everything I think I could to help the shoulders. I think the low reps makes a huge difference as well particularly with maintaining form and avoiding any wobble.

2kg per week?......... I think I'll piss it!!

Not sure if the 2kg will be on every set but that last set will definitely see the increase.

Whenever I've done this in the past it's always been for 8 to 10 reps before I step up. Doing 24 reps at a reasonable weight before your heavy set is always going to leave you a bit fatigued so no great surprise that it usually takes so long to reach 50kg. Doing it with low reps seems easy in comparison but I think will yield good results.



Title: Re: Blonde will make you STRONG
Post by: zerofive on August 25, 2015, 03:52:41 PM
Dunno if it's been mentioned before in this thread, but I've been concentrating the neg rep side of my training. So where before I'd ping up the bar on a bench press and just lower hapharzdly ready for the next rep, I''m now concentrating on a more controlled lower and a full range of movement.  I have to say it don't half give a proper work out. Obvs doing it on all my exercises. Will be interesting to see what happens on leg day tomorrow when I apply it to squatting.

Nice. Controlled negative is the only way in my opinion. I'm really glad that my first trainer, while he might have been a bit of a meat-head, really drilled in the importance of the eccentric movement. For strength, size and mobility, it's way better to lighten the weight and keep it under control, than to load up and let gravity do half of the movement for you.

I'll ruin the surprise for you now, you will be SORE AS HELL after 3 second negatives on your squats. ;)

There are some interesting methods regarding eccentric training, such as loading up 110% of your 1 rep max with a spotter to assist you on the concentric portion of the exercise, and resisting the weight as long as possible. You can do this with single arm/leg exercises as well by spotting yourself with your free hand/foot.


Title: Re: Blonde will make you STRONG
Post by: Mohican on August 25, 2015, 04:26:47 PM
Dunno if it's been mentioned before in this thread, but I've been concentrating the neg rep side of my training. So where before I'd ping up the bar on a bench press and just lower hapharzdly ready for the next rep, I''m now concentrating on a more controlled lower and a full range of movement.  I have to say it don't half give a proper work out. Obvs doing it on all my exercises. Will be interesting to see what happens on leg day tomorrow when I apply it to squatting.

Nice. Controlled negative is the only way in my opinion. I'm really glad that my first trainer, while he might have been a bit of a meat-head, really drilled in the importance of the eccentric movement. For strength, size and mobility, it's way better to lighten the weight and keep it under control, than to load up and let gravity do half of the movement for you.

I'll ruin the surprise for you now, you will be SORE AS HELL after 3 second negatives on your squats. ;)

There are some interesting methods regarding eccentric training, such as loading up 110% of your 1 rep max with a spotter to assist you on the concentric portion of the exercise, and resisting the weight as long as possible. You can do this with single arm/leg exercises as well by spotting yourself with your free hand/foot.
I'm always sore after leg day as I'm always able to push myself harder and proper mash myself up. If the way the rest of my body aches after doing this, I've no doubt that some serious John Wayne-esque walking will be the outcome.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 25, 2015, 05:06:42 PM
Dunno if it's been mentioned before in this thread, but I've been concentrating the neg rep side of my training. So where before I'd ping up the bar on a bench press and just lower hapharzdly ready for the next rep, I''m now concentrating on a more controlled lower and a full range of movement.  I have to say it don't half give a proper work out. Obvs doing it on all my exercises. Will be interesting to see what happens on leg day tomorrow when I apply it to squatting.

Nice. Controlled negative is the only way in my opinion. I'm really glad that my first trainer, while he might have been a bit of a meat-head, really drilled in the importance of the eccentric movement. For strength, size and mobility, it's way better to lighten the weight and keep it under control, than to load up and let gravity do half of the movement for you.

I'll ruin the surprise for you now, you will be SORE AS HELL after 3 second negatives on your squats. ;)

There are some interesting methods regarding eccentric training, such as loading up 110% of your 1 rep max with a spotter to assist you on the concentric portion of the exercise, and resisting the weight as long as possible. You can do this with single arm/leg exercises as well by spotting yourself with your free hand/foot.
I'm always sore after leg day as I'm always able to push myself harder and proper mash myself up. If the way the rest of my body aches after doing this, I've no doubt that some serious John Wayne-esque walking will be the outcome.

I've had to walk from the car to my house in a squatted position before when my legs have cramped up after a hard session. Luckily it wasn't too far!!

Definitely echo what Sean says about the negative portion, you need to resist the weight throughout the whole movement.

Also don't ever drop or throw weights down after a set. Have the weight under control from the instant you pick it up all the way to setting it back down on the floor.

The pick up and put down are just extra training and by throwing the weights you're just conning yourself out of moving a bit more steel.



Title: Re: Blonde will make you STRONG
Post by: iRaise on August 25, 2015, 05:38:48 PM
Chest this morning so a little DB update.

I've been following a few of the thoughts that you guys go with and gone for lower reps and also slightly longer breaks than normal.

I started with incline bench up to 70kg then dumbbells.

Set 1 - 30kg x 4 reps - Seemed weird stopping when there was loads left in the tank but this was a warm up really just to get the feel of things

Set 2 - 36kg x 4 reps - Felt pretty easy so another step up required....

Set 3 - 40kg x 4 reps - Felt heavy lifting it off the ground but could've managed a couple more reps without too much worry

Set 4 - 44kg x 3 reps - Psyched myself up a bit more before lifting off the ground and it felt a lot easier. Rep 3 was very slow and controlled. Could've managed another but decided to call it a day as I was pleased and didn't feel the need to go any further after a good morning's work.

My plan wasn't to be on 44kg yet by any means but when I saw that both Sean and Harvey are already in the 40s I had to give it a push. Today was a real confidence boost and my plan now is to go an extra 2kg per week and hit the 50s in 3 more weeks. Just need to stay injury free and hopefully I'll get there.

I need to work on the lifting off the ground bit without doubt. If you're using up a lot of energy in that phase it's always going to make the actual pressing harder. Psychologically if you struggle picking them up you're always going to think that pressing them is going to be tough. I have to remind myself that it's mainly because of my back injury and that helps maintain focus.

If I get to the stage where I feel confident enough I might start doing a few deadlifts which would help the lift massively. I imagine that you guys find that part relatively easy what with you being deadlift beasts!!







Thats pretty badass. I am now officially entering the race (although the way Sean is going I feel I am on for a bronze). Will flick a few sets of six in today. Psyching up is key!

How was it through the shoulders?

How confident are you in 2kg per week?



Thanks mate. Unfortunately there was a guy on the bench next to me who did 46kg (with shit form) so I wasn't the most badass guy there :(

It felt fine through the shoulders which I was really pleased about. I made a real effort to focus on keeping everything tense and maintain perfect form so I think that helped. I was nicely warmed up after the inclines as well and I stretched between sets so all in all I did everything I think I could to help the shoulders. I think the low reps makes a huge difference as well particularly with maintaining form and avoiding any wobble.

2kg per week?......... I think I'll piss it!!

Not sure if the 2kg will be on every set but that last set will definitely see the increase.

Whenever I've done this in the past it's always been for 8 to 10 reps before I step up. Doing 24 reps at a reasonable weight before your heavy set is always going to leave you a bit fatigued so no great surprise that it usually takes so long to reach 50kg. Doing it with low reps seems easy in comparison but I think will yield good results.



How much low rep stuff have you done in the past? Yeah I know what you mean, going in fresh for a set is much different to actually doing a working sets.

Regarding the creatine point, I think everyone is different. I have never noticed a huge difference on either (glutamine or creatine) But the research is pretty good, its cheap and relatively convenient. Although I am using them less and less. I imagine after my current stock I will just be having a whey shake.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 25, 2015, 05:50:11 PM
Dunno if it's been mentioned before in this thread, but I've been concentrating the neg rep side of my training. So where before I'd ping up the bar on a bench press and just lower hapharzdly ready for the next rep, I''m now concentrating on a more controlled lower and a full range of movement.  I have to say it don't half give a proper work out. Obvs doing it on all my exercises. Will be interesting to see what happens on leg day tomorrow when I apply it to squatting.

Eccentric very important, although being devils advocate again, recent research is saying the long term effect are pretty minimal. The over riding factor is just keep lifting stuff over a long period. I think I use eccentric more for a psychology aspect. Just to do something different.

This is quite an ironic day to talk about this, as every bodybuilder ever would tell me how stupid I am saying eccentric 'don't matter' (they do, because they show you are in control, but going down in 2 seconds to going down in 4 is negligible) because a whole host of research has come out saying growth hormone doesn't actually effect muscle growth. I'm not for one minute saying this research isn't limited as I haven;t read it yet, but will be really interested the discussions.

But for the average guy, stay consistent, until you have like 10 years lifting, i think you can get caught up with 'fancy' methods etc.


Oh, and brave guy doing eccentric legs, squatting 60 eccentrically focused makes me wanna cry.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 25, 2015, 07:39:06 PM

How much low rep stuff have you done in the past? Yeah I know what you mean, going in fresh for a set is much different to actually doing a working sets.

Regarding the creatine point, I think everyone is different. I have never noticed a huge difference on either (glutamine or creatine) But the research is pretty good, its cheap and relatively convenient. Although I am using them less and less. I imagine after my current stock I will just be having a whey shake.


Absolutely none. The only time I've ever done less than 8 reps would be when failure has kicked in and it would usually be on the last set as I've always been a fan of pyramid training. Start low weight high reps, finish high weight to failure with a target of 6 to 8.

Any tips would be welcome but you might be reluctant seeing as you're just helping to seal your third place finish........



Title: Re: Blonde will make you STRONG
Post by: iRaise on August 25, 2015, 09:32:35 PM

How much low rep stuff have you done in the past? Yeah I know what you mean, going in fresh for a set is much different to actually doing a working sets.

Regarding the creatine point, I think everyone is different. I have never noticed a huge difference on either (glutamine or creatine) But the research is pretty good, its cheap and relatively convenient. Although I am using them less and less. I imagine after my current stock I will just be having a whey shake.


Absolutely none. The only time I've ever done less than 8 reps would be when failure has kicked in and it would usually be on the last set as I've always been a fan of pyramid training. Start low weight high reps, finish high weight to failure with a target of 6 to 8.

Any tips would be welcome but you might be reluctant seeing as you're just helping to seal your third place finish........




Hahah I was thinking this, I was so confident coming into this, starting talking it through with everyone, know I feel a lock for bronze. Naaaaat what I wanted.

My main justifications right now for lower rep stuff is confidence. I know it will make me stronger, but I am doing it to hit higher weights. If I wanted true strength training, I would take longer rest in between sets and take back total volume. I am a power/bodybuilder type trainer. So start off with strength work sets of 5 or less. Then sets of 6-8 then 10-12 then 15 plus.

When I want to get really strong, I will do much more lower rep stuff across the board. And focus on quality over the X reps per session. I am still lanky looking, so I need to put more muscle on just for more potential strength.

Like you said a few posts back, I am n ot pro 4 reps for DB just because they are an effort to get in position. So I would do 3x3 for flat bench, as it is easier and less energy consuming to be in position. But for the sake of this challenge, to handicap it so me and Sean have a punters chance, we kinda have to go 3-4. But not something I would normally do.

I think for what you want ( I am guessing size still) making sure there are plenty of sets and volume. So not just 3x3 few sets of 3x8 on the accessory work then a shake and a shower. Still wanna have the principles you have used throughout your training career.

But going dow reps allows you to speed up your progression in strength/lifting more immediate poundage.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 26, 2015, 04:09:30 PM
Felt pretty sore in the shoulders this morning from Monday's gym session but went again today anyway. Tried to plough through it and failed on the overhead press on my 3rd set :( I'm still stuck at 40 for that one lol, perhaps for eternity :D deadlifted 105 again and tore the skin on my hands to shreds in the process! Made good progress on the pullups and just about managed to crank out 3 sets of 10!

I think i will drop my training to twice a week to allow more recovery time, i think my body needs a little more time than most. Booked a sports massage for next week and i cannot wait aha.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 26, 2015, 06:27:30 PM
Felt pretty sore in the shoulders this morning from Monday's gym session but went again today anyway. Tried to plough through it and failed on the overhead press on my 3rd set :( I'm still stuck at 40 for that one lol, perhaps for eternity :D deadlifted 105 again and tore the skin on my hands to shreds in the process! Made good progress on the pullups and just about managed to crank out 3 sets of 10!

I think i will drop my training to twice a week to allow more recovery time, i think my body needs a little more time than most. Booked a sports massage for next week and i cannot wait aha.

What did you train on Monday? If it was the same as today then I think I may know what your problem is......

Cutting down to twice per week seems a bit extreme. Why not just train different body parts to give the others a rest?


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 26, 2015, 07:33:54 PM
Felt pretty sore in the shoulders this morning from Monday's gym session but went again today anyway. Tried to plough through it and failed on the overhead press on my 3rd set :( I'm still stuck at 40 for that one lol, perhaps for eternity :D deadlifted 105 again and tore the skin on my hands to shreds in the process! Made good progress on the pullups and just about managed to crank out 3 sets of 10!

I think i will drop my training to twice a week to allow more recovery time, i think my body needs a little more time than most. Booked a sports massage for next week and i cannot wait aha.

3 sets of 10 pull-ups?! Holy fuck. muckthenuts takes home the gold already.

Nice work with the deadlift, and yeah hand-shredding and shin-scraping are two heavy lifting hazards. Anyone in this thread got any tips on this? :D

Don't worry too much about feeling sore. Soreness is not synonymous with weakness. As long as you are taking a day off before going balls to the wall again, hitting the same body part shouldn't be a problem. I don't think there's any need to drop to 2 sessions per week. Perhaps add a little (and I mean a little) accessory work for your shoulders after your deadlifts on workout B.

Also is there any way you can get your form checked, or take some videos? Without wanting to sound insulting, I suspect that's the reason for your OHP and bench numbers to be honest, and nothing to do with your actual strength. Every couple of weeks I try to take a video of my form, and go through it with a toothcomb. It's helped me catch a few errors in the past - too much backbend in my OHP, poor upper back posture in my deadlift, knee tracking in my squat etc.


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 26, 2015, 07:37:02 PM
I don't think I'll be bringing home any gold in this friendly competition we have going, but I'm about to win this thread.

I just finished some walking lunges at the end of my leg day, when a russian fighter took a break from hammering the heavy bag to tell me that he needs legs like mine.

Eat some of that.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 26, 2015, 10:15:23 PM
Thanks for the advice, i'll persist with the 3 training days a week and see how i fare. 2 does feel like a pretty big drop i agree. I think i can certainly do more to help my own cause too, so my laziness regarding stretching before/during/after a workout should definitely be improved. Feel almost perma-sore at the moment. Anything else i can do to speed up recovery?

I got a PT session about 6 weeks ago purely to look at my form and i'd be happy to book one again. The staff who sit at the front of my gym usually look bored as hell there tbf, so i could just grab them for 5 minutes while they check on how i lift the bar. Fwiw Sean, i don't think i've yet reached the limit on what i can bench press, but given the lack of a power rack and perhaps a prior bad experience of being pinned under a barbell i'm definitely taking that movement slow. Tempted to use the Smith Machine for benching but i've heard this isn't good.

Re: OHP - i plan to give 40kg another crack on Monday. And i'm going to fucking get it! If i fail again though i'll deload to 35kg for my next workout and work back up.


Title: Re: Blonde will make you STRONG
Post by: vegaslover on August 27, 2015, 01:11:02 AM
Might just be your body telling you to take a few days off. If you are pretty new to lifting, it's a shock to the body and the last thing you want at this stage is an injury.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 27, 2015, 10:06:13 AM
Felt pretty sore in the shoulders this morning from Monday's gym session but went again today anyway. Tried to plough through it and failed on the overhead press on my 3rd set :( I'm still stuck at 40 for that one lol, perhaps for eternity :D deadlifted 105 again and tore the skin on my hands to shreds in the process! Made good progress on the pullups and just about managed to crank out 3 sets of 10!

I think i will drop my training to twice a week to allow more recovery time, i think my body needs a little more time than most. Booked a sports massage for next week and i cannot wait aha.

If stiffness is regular, your recovery methods aren't great.

If you aren't progressing well enough, your recovery methods aren't great.

Recovery methods:

Food
Sleep
Water
Mobility
Rest

I would guess food is a huge one. I don't think rest is. 3 times a week is pretty tame, I'm not sure how old you are but I am guessing quite young, less than 30. So from a recovery point from view, unless there is something medically wrong with you, you should be recovering fine (providing you are eating etc enough).

I would train 4 times a week, upper/lower/upper/lower split. Eat more. (If applicable)

Training less actually doesn't help, unless you are doing more in the session (i.e previously was 60 mins, now 90-120 mins). Because you are DECREASING (probably) total volume, so you are adapting less. I am guessing this is the total opposite of what you want.

Hope that makes sense


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 27, 2015, 12:41:10 PM
Update on the challenges....

Trained back yesterday and managed 2x4 & 1x3 on wide grip chins. Not as many as MTN but without wanting to blow my own trumpet every one was fucking awesome!! Also did 3x4 narrow grip pull ups again really slow focussing on perfect form, full range of motion and really controlled. Think I'll be nudging double figures in a month or so on those but still very much in 4th place for now.......

Legs day today and decided to go for steady increases in the squats each week. Did 2x8 with just the bar and then 2x8 at 45kg for an increase of 5kg on last week. Had no problems at all with the weight so the current plan is to stick with adding 5kg per week until I can't manage 2x8 and then re-assess. Will obviously increase the first two sets as well but don't know by how much yet.

I like to think I can stick to this up to somewhere around 100kg then it may get tough but I've got 11 weeks before that happens so no point worrying about it yet.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 27, 2015, 03:46:59 PM
Update on the challenges....

Trained back yesterday and managed 2x4 & 1x3 on wide grip chins. Not as many as MTN but without wanting to blow my own trumpet every one was fucking awesome!! Also did 3x4 narrow grip pull ups again really slow focussing on perfect form, full range of motion and really controlled. Think I'll be nudging double figures in a month or so on those but still very much in 4th place for now.......

Legs day today and decided to go for steady increases in the squats each week. Did 2x8 with just the bar and then 2x8 at 45kg for an increase of 5kg on last week. Had no problems at all with the weight so the current plan is to stick with adding 5kg per week until I can't manage 2x8 and then re-assess. Will obviously increase the first two sets as well but don't know by how much yet.

I like to think I can stick to this up to somewhere around 100kg then it may get tough but I've got 11 weeks before that happens so no point worrying about it yet.


I think I have only seen you in the flesh once Matt, but you are pretty tall right? So long levers? I feel we are all quite even with lever length? Although I guess I could be waaaaay out with that one. I like the pull ups because we are at least smiliar ish weights.

For strenght purposes, I am huge on BW to KG ratio. So 2xBW kinda thing. Pull ups though, if your 100kg and repping out pull ups for a strooooooong.

Do we have a pull up challenge? Just AMRAP?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 27, 2015, 04:27:05 PM
Update on the challenges....

Trained back yesterday and managed 2x4 & 1x3 on wide grip chins. Not as many as MTN but without wanting to blow my own trumpet every one was fucking awesome!! Also did 3x4 narrow grip pull ups again really slow focussing on perfect form, full range of motion and really controlled. Think I'll be nudging double figures in a month or so on those but still very much in 4th place for now.......

Legs day today and decided to go for steady increases in the squats each week. Did 2x8 with just the bar and then 2x8 at 45kg for an increase of 5kg on last week. Had no problems at all with the weight so the current plan is to stick with adding 5kg per week until I can't manage 2x8 and then re-assess. Will obviously increase the first two sets as well but don't know by how much yet.

I like to think I can stick to this up to somewhere around 100kg then it may get tough but I've got 11 weeks before that happens so no point worrying about it yet.


I think I have only seen you in the flesh once Matt, but you are pretty tall right? So long levers? I feel we are all quite even with lever length? Although I guess I could be waaaaay out with that one. I like the pull ups because we are at least smiliar ish weights.

For strenght purposes, I am huge on BW to KG ratio. So 2xBW kinda thing. Pull ups though, if your 100kg and repping out pull ups for a strooooooong.

Do we have a pull up challenge? Just AMRAP?

6' 4" weighing in at about 15st 7lb so a touch under 100kg

What do you mean when you say 2xBW?

Don't think we have an official pull up / chin up challenge yet, I'm just working on it in case we set terms........


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 27, 2015, 05:26:51 PM
Update on the challenges....

Trained back yesterday and managed 2x4 & 1x3 on wide grip chins. Not as many as MTN but without wanting to blow my own trumpet every one was fucking awesome!! Also did 3x4 narrow grip pull ups again really slow focussing on perfect form, full range of motion and really controlled. Think I'll be nudging double figures in a month or so on those but still very much in 4th place for now.......

Legs day today and decided to go for steady increases in the squats each week. Did 2x8 with just the bar and then 2x8 at 45kg for an increase of 5kg on last week. Had no problems at all with the weight so the current plan is to stick with adding 5kg per week until I can't manage 2x8 and then re-assess. Will obviously increase the first two sets as well but don't know by how much yet.

I like to think I can stick to this up to somewhere around 100kg then it may get tough but I've got 11 weeks before that happens so no point worrying about it yet.


I think I have only seen you in the flesh once Matt, but you are pretty tall right? So long levers? I feel we are all quite even with lever length? Although I guess I could be waaaaay out with that one. I like the pull ups because we are at least smiliar ish weights.

For strenght purposes, I am huge on BW to KG ratio. So 2xBW kinda thing. Pull ups though, if your 100kg and repping out pull ups for a strooooooong.

Do we have a pull up challenge? Just AMRAP?

6' 4" weighing in at about 15st 7lb so a touch under 100kg

What do you mean when you say 2xBW?

Don't think we have an official pull up / chin up challenge yet, I'm just working on it in case we set terms........


Yeah so I assume pull ups will be toughest for you of all, being a touch taller and heavier than me, and me being a touch taller and heavier than Sean, but I think we are all fairly close.

2xBW (bodyweight) being if I am 100kg, deadlifting 200kg is very impressive. If I am 200kg, deadlifting 200kg is less so. Likewise, if I am 60kg and I stroll up and deadlift 180kg that is incredibly impressive being 3xBW.

In strength terms, I think it is always important to talk weight. As Colin Bryce always says, mass moves mass. So whereas some of the weight I lift could be deemed heavy, it really isnt when you know I am 95kg. Speshly the squat, which is annoying.

Really, really, really admire strength athletes that stick to a weight division.

I think a pull up one seems a fair one to go for post DB. Also think a BW challenge too, so bench/deadlift/squat reps for bodyweight. So however much you weigh in on that day/week. Rack it up on the bar and keep going. I am incredibly underwhelming at that.


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 28, 2015, 02:34:33 AM
Pull-up challenge just maximal reps for 1 set by year end?

When do you wanna do BW challenge?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 28, 2015, 12:57:57 PM
Pull-up challenge just maximal reps for 1 set by year end?

When do you wanna do BW challenge?

Like the sound of that for the chin ups. Perhaps all congregate at the same gym on the day?

BW challenge could be an issue with me until I'm fully recovered. Bench won't be a problem, squats seem okay at the moment but I'd be amazed if I can even get to BW on deadlifts by the end of this year.

My back's fully recovered but the nerve takes months to recover. It's getting better every day but I can't push too hard until it's sorted.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 28, 2015, 01:13:03 PM
The other option is of course to just do it and if I can't lift BW then tough, I just lose.....

One to run by you guys:

Ongoing - 50kg dumbbells, first to make 3 reps

End of November - BW challenge, max reps

End of December - Chin up challenge, max reps

End of January - 50kg dumbbell challenge, max reps

Could potentially repeat the cycle or throw in a different exercise but always with 3 months notice.
 


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 28, 2015, 03:24:23 PM
The other option is of course to just do it and if I can't lift BW then tough, I just lose.....

One to run by you guys:

Ongoing - 50kg dumbbells, first to make 3 reps

End of November - BW challenge, max reps

End of December - Chin up challenge, max reps

End of January - 50kg dumbbell challenge, max reps

Could potentially repeat the cycle or throw in a different exercise but always with 3 months notice.
 

Yeh this sounds like a plan. To be honest - and not to sound cliche - but it really isn't about winning/losing, it's about finding a way to push yourself to be better. If by "losing" you're allowing yourself to recover from an injury, then that's a win right?

Happy to get together somewhere, maybe when there's something on at Dusk and we're all roughly in the same area. Otherwise it'd be quite a trek for someone, no matter where we did it.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 28, 2015, 04:37:50 PM
The other option is of course to just do it and if I can't lift BW then tough, I just lose.....

One to run by you guys:

Ongoing - 50kg dumbbells, first to make 3 reps

End of November - BW challenge, max reps

End of December - Chin up challenge, max reps

End of January - 50kg dumbbell challenge, max reps

Could potentially repeat the cycle or throw in a different exercise but always with 3 months notice.
 

Yeh this sounds like a plan. To be honest - and not to sound cliche - but it really isn't about winning/losing, it's about finding a way to push yourself to be better. If by "losing" you're allowing yourself to recover from an injury, then that's a win right?

Happy to get together somewhere, maybe when there's something on at Dusk and we're all roughly in the same area. Otherwise it'd be quite a trek for someone, no matter where we did it.

Agree 100%

It wouldn't bother me "losing" at all but it'll give me a target to aim for and be fun to see if I can at least narrow the gap to you two over the next few months.

What I didn't want to do was just pick challenges that suited me. I think I'm a slight favourite on the DB as I've done it before fairly recently. Chin ups is anybody's game in my opinion and comes down to who wants it the most. BW challenge I haven't got a chance at the moment but maybe I can catch up......

Deadlift is always going to be where I struggle the most. I've never liked them and I've always been paranoid of injury. I know though that if it's just up to BW that I should be fine as long as I maintain form. I like to think that if I have a reason to keep doing squats and deadlifts that it'll help me to focus and look forward to every session.

Love this thread :)


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 28, 2015, 10:09:55 PM
The other option is of course to just do it and if I can't lift BW then tough, I just lose.....

One to run by you guys:

Ongoing - 50kg dumbbells, first to make 3 reps

End of November - BW challenge, max reps

End of December - Chin up challenge, max reps

End of January - 50kg dumbbell challenge, max reps

Could potentially repeat the cycle or throw in a different exercise but always with 3 months notice.
 

All over that. 3 months seems perfect too.

As Sean said, will try my ass to make sure I don't consistently come last. But there are no prizes for gettin injured. So as long as we all progress we win, unless I win :)

If it is just us three (WHICH I HOPE IT WON'T BE), I have no problem in coming over to notts at a weekend and all train together. Would be good to all meet up too. Never trained with Sean as of yet, so something I am keen to do.

I think the challenges are almost endless if we stay injury free.

And going along with Matt's sentiment, definitely found an extra gear in training today.

4x8 Front squats at 80kg, 2 months ago 80kg was my 3rep max, and I mean max, i was fallin over. These felt really comfortable.

So really looking forward to the next few month.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 28, 2015, 10:12:40 PM
And everyone who reads this, please set up some challenges. They don't have to be anything like we are doing. Someone is gonna be alot stronger than us, others not quite as strong yet.

But would be awesome to get as many as we could on.

Even if you are learning, watch Matt's progress with the squat. He is on the bar now, see where he will end up in 3 months. We ALL start somewhere.

So anyone on the fence get involved.

@muckthenuts, fully expect you to be involved with the BW stuff, and probably expect you to do pretty well.


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 29, 2015, 08:29:03 PM
Training update:

finally a decent deadlift session

4x4 160/165/170/175 (3 reps on the last one)

The exercise on show, the DB press, a comfortable 4x6 at 40kg.

Can't remember if we specified, are we allowed help to position them? Or do we have to literally get them from the floor, to knees to flat by ourselves?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 29, 2015, 10:40:01 PM
Training update:

finally a decent deadlift session

4x4 160/165/170/175 (3 reps on the last one)

The exercise on show, the DB press, a comfortable 4x6 at 40kg.

Can't remember if we specified, are we allowed help to position them? Or do we have to literally get them from the floor, to knees to flat by ourselves?

Awesome work on the deadlifts there!!

Personally think no assistance whatsoever but I guess that's biased because that's how I do them. I guess that if you're doing 3 or 4 then clearly you can lift the weight through the specified movement.

How much help are we talking about? A little stabilising touch on the elbows or as much as getting in to position and having someone lift them for you one at a time?

Maybe we could say 3 reps if you're completely unassisted or an extra one if you get help?



Title: Re: Blonde will make you STRONG
Post by: iRaise on August 29, 2015, 10:50:42 PM
Training update:

finally a decent deadlift session

4x4 160/165/170/175 (3 reps on the last one)

The exercise on show, the DB press, a comfortable 4x6 at 40kg.

Can't remember if we specified, are we allowed help to position them? Or do we have to literally get them from the floor, to knees to flat by ourselves?

Awesome work on the deadlifts there!!

Personally think no assistance whatsoever but I guess that's biased because that's how I do them. I guess that if you're doing 3 or 4 then clearly you can lift the weight through the specified movement.

How much help are we talking about? A little stabilising touch on the elbows or as much as getting in to position and having someone lift them for you one at a time?

Maybe we could say 3 reps if you're completely unassisted or an extra one if you get help?



Really want that 200kg, so pushing hard.

DB wise, I think I like your 3 completely unassisted reps. So if its just three reps then great, if it is four because the first one was assisted then so be it. I just have no idea if I will have the strength to get them out the hole on the first one, and be in a strong position to lower them.

I think three completely un assisted is totally fair if Sean is ok with that?


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on August 30, 2015, 01:46:19 AM
Damn, sick work on the deadlifts iRaise. Well done.


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 30, 2015, 11:20:12 AM
I'm always sore after leg day as I'm always able to push myself harder and proper mash myself up. If the way the rest of my body aches after doing this, I've no doubt that some serious John Wayne-esque walking will be the outcome.

Anyone seen or heard from Mohican after his controlled negative leg day? :dontask:


Title: Re: Blonde will make you STRONG
Post by: EvilPie on August 30, 2015, 12:10:44 PM

DB wise, I think I like your 3 completely unassisted reps. So if its just three reps then great, if it is four because the first one was assisted then so be it. I just have no idea if I will have the strength to get them out the hole on the first one, and be in a strong position to lower them.

I think three completely un assisted is totally fair if Sean is ok with that?

I used to be exactly the same so trust me when I tell you that this is purely in the mind.

I've been through lifting one on my own and having someone else pass the other one up. I've tried having the first push completely assisted so that you start from the top position. There's nothing quite as satisfying (in DB press terms) as when you realise you can actually start from the lowered position and do the whole thing yourself so I'd highly recommend that you strive for that.

Your problem might just be technique especially as you have those long levers. Getting in to position and then dismounting the bench without putting any awkward strain on the shoulders can be difficult so that probably puts you in a bad mindset before you've even started.

Picking them up should be easy for you if you're deadlifting 175. Sitting on the edge of the bench shouldn't be an issue. The next bit is the tough bit that most people struggle with. You've really got to focus on keeping the weight close to your chest as you drop back in to position. You have to kind of drop your chest to the weights and then use your core to stabilise as you kick them up with your knees. If you focus on staying close to the chest then they just fall naturally in to the lowered position ready to start. You then just have to blast them up like a boss and away you go!!

Might be worth practising with lighter weights. The temptation when you have light weights is to sacrifice form and let other muscles do the work to get the weight in to position. Unfortunately that all goes to pieces when you get a bit heavier so you start having to get a spotter to do half the work for you......  ;whistle;




Title: Re: Blonde will make you STRONG
Post by: zerofive on August 30, 2015, 03:24:32 PM
Update

Went for 180kg deadlift today, which is a new PR. Got it first try. I needed chalk, but it absolutely flew up. I honestly think I only needed the chalk because I did a shitload of pull-ups yesterday, so I'm not too bothered about it. Super happy to get a 4 plate deadlift on what is basically the second time I've ever racked that much weight. 200kg by 2016 looking good I think.

Also, more brags. Got asked if I was a rugby player earlier, by a massive powerlifter, because I'm "built like one." Boom.


Title: Re: Blonde will make you STRONG
Post by: GreekStein on August 30, 2015, 03:26:50 PM
Update

Went for 180kg deadlift today, which is a new PR. Got it first try. I needed chalk, but it absolutely flew up. I honestly think I only needed the chalk because I did a shitload of pull-ups yesterday, so I'm not too bothered about it. Super happy to get a 4 plate deadlift on what is basically the second time I've ever racked that much weight. 200kg by 2016 looking good I think.

Also, more brags. Got asked if I was a rugby player earlier, by a massive powerlifter, because I'm "built like one." Boom.

Could just be his way of saying your face looks like it's taken some knocks :)

grats on the deadlift


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 30, 2015, 03:41:10 PM

DB wise, I think I like your 3 completely unassisted reps. So if its just three reps then great, if it is four because the first one was assisted then so be it. I just have no idea if I will have the strength to get them out the hole on the first one, and be in a strong position to lower them.

I think three completely un assisted is totally fair if Sean is ok with that?

I used to be exactly the same so trust me when I tell you that this is purely in the mind.

I've been through lifting one on my own and having someone else pass the other one up. I've tried having the first push completely assisted so that you start from the top position. There's nothing quite as satisfying (in DB press terms) as when you realise you can actually start from the lowered position and do the whole thing yourself so I'd highly recommend that you strive for that.

Your problem might just be technique especially as you have those long levers. Getting in to position and then dismounting the bench without putting any awkward strain on the shoulders can be difficult so that probably puts you in a bad mindset before you've even started.

Picking them up should be easy for you if you're deadlifting 175. Sitting on the edge of the bench shouldn't be an issue. The next bit is the tough bit that most people struggle with. You've really got to focus on keeping the weight close to your chest as you drop back in to position. You have to kind of drop your chest to the weights and then use your core to stabilise as you kick them up with your knees. If you focus on staying close to the chest then they just fall naturally in to the lowered position ready to start. You then just have to blast them up like a boss and away you go!!

Might be worth practising with lighter weights. The temptation when you have light weights is to sacrifice form and let other muscles do the work to get the weight in to position. Unfortunately that all goes to pieces when you get a bit heavier so you start having to get a spotter to do half the work for you......  ;whistle;




Yeah agree with that, really agree with the point how important getting into position is. I one arm row both DBs on the bench and take them off there, i find it so much easier/energy conserving.

Saw some guy rep out the 50s yesterday which gave me some faith, even though he is about half the size.

I am going to give a Yx3 go next week. Y being however many I can get, start at 44 and just keep going.

I am very comfortable im getting 40 unassisted. All my reps and 40 post shoulder have been unassisted.



Title: Re: Blonde will make you STRONG
Post by: iRaise on August 30, 2015, 03:43:28 PM
Update

Went for 180kg deadlift today, which is a new PR. Got it first try. I needed chalk, but it absolutely flew up. I honestly think I only needed the chalk because I did a shitload of pull-ups yesterday, so I'm not too bothered about it. Super happy to get a 4 plate deadlift on what is basically the second time I've ever racked that much weight. 200kg by 2016 looking good I think.

Also, more brags. Got asked if I was a rugby player earlier, by a massive powerlifter, because I'm "built like one." Boom.

Could just be his way of saying your face looks like it's taken some knocks :)

grats on the deadlift

I still get asked if I even lift, brilliant.

Congrats Sean.

Side question to Cos, when you were squatting a) did you front squat? b) did you use belt/wraps c) were you a parallel or ass to grass guy d) did you use plates under your heels?


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 30, 2015, 03:53:21 PM
Those questions to Cos also apply to any and everyone that has been a strong squatter in the past. I am thinking 1.5xBW and above.


Title: Re: Blonde will make you STRONG
Post by: GreekStein on August 30, 2015, 05:10:31 PM
Update

Went for 180kg deadlift today, which is a new PR. Got it first try. I needed chalk, but it absolutely flew up. I honestly think I only needed the chalk because I did a shitload of pull-ups yesterday, so I'm not too bothered about it. Super happy to get a 4 plate deadlift on what is basically the second time I've ever racked that much weight. 200kg by 2016 looking good I think.

Also, more brags. Got asked if I was a rugby player earlier, by a massive powerlifter, because I'm "built like one." Boom.

Could just be his way of saying your face looks like it's taken some knocks :)

grats on the deadlift

I still get asked if I even lift, brilliant.

Congrats Sean.

Side question to Cos, when you were squatting a) did you front squat? b) did you use belt/wraps c) were you a parallel or ass to grass guy d) did you use plates under your heels?

I only front squatted a few times. I wish I had done it more. I just started with it a few times (so very light) and not long after I fell out of training routine.

I used a belt sometimes but not often. Never really liked belts/gloves etc. In fact I quite liked it when my hands were mashed and hardened.

I was never ass to grass. I trained quite a lot with a trainer who made me go low but I never went to the floor.

My trainer was ubdoubtedly the reason I got so good with legs. He used to make me go really hard with a bunch of different exercises. I used to do lunges up a long ramp. I went really heavy on the hack squat machine and we used to do this other exercise where you'd get under the smith machine and push up weight with the bottom of your feet. I forget it now but it was obviously good.

I only remember putting plates under my heels the first coupla times I started squatting so as not to move my heels up off the floor but once I got the hang of it I didn't need them.

Every time I've done a stint of training since I've not gotten anywhere close. I don't think I've even really been able to do 100kg for more than a rep or two but I'm determined to lose weight this time, just because that's goal number 1 and also because my weight really inhibits my flexibility. Once I get to where I want to be I'll be in on the thread and setting myself some goals.


Title: Re: Blonde will make you STRONG
Post by: zerofive on August 30, 2015, 05:48:22 PM
we used to do this other exercise where you'd get under the smith machine and push up weight with the bottom of your feet. I forget it now but it was obviously good.

I think that's called a glute extension.

Does it look like this?

YouTube: http://www.youtube.com/watch?v=208dElao03s


Title: Re: Blonde will make you STRONG
Post by: GreekStein on August 31, 2015, 05:33:03 PM
we used to do this other exercise where you'd get under the smith machine and push up weight with the bottom of your feet. I forget it now but it was obviously good.

I think that's called a glute extension.

Does it look like this?

YouTube: http://www.youtube.com/watch?v=208dElao03s

No it's not that exercise as I'm pretty sure I was on my back and on the floor.

Gonna contact him and ask and post itt


Title: Re: Blonde will make you STRONG
Post by: iRaise on August 31, 2015, 09:43:35 PM
Update

Went for 180kg deadlift today, which is a new PR. Got it first try. I needed chalk, but it absolutely flew up. I honestly think I only needed the chalk because I did a shitload of pull-ups yesterday, so I'm not too bothered about it. Super happy to get a 4 plate deadlift on what is basically the second time I've ever racked that much weight. 200kg by 2016 looking good I think.

Also, more brags. Got asked if I was a rugby player earlier, by a massive powerlifter, because I'm "built like one." Boom.

Could just be his way of saying your face looks like it's taken some knocks :)

grats on the deadlift

I still get asked if I even lift, brilliant.

Congrats Sean.

Side question to Cos, when you were squatting a) did you front squat? b) did you use belt/wraps c) were you a parallel or ass to grass guy d) did you use plates under your heels?

I only front squatted a few times. I wish I had done it more. I just started with it a few times (so very light) and not long after I fell out of training routine.

I used a belt sometimes but not often. Never really liked belts/gloves etc. In fact I quite liked it when my hands were mashed and hardened.

I was never ass to grass. I trained quite a lot with a trainer who made me go low but I never went to the floor.

My trainer was ubdoubtedly the reason I got so good with legs. He used to make me go really hard with a bunch of different exercises. I used to do lunges up a long ramp. I went really heavy on the hack squat machine and we used to do this other exercise where you'd get under the smith machine and push up weight with the bottom of your feet. I forget it now but it was obviously good.

I only remember putting plates under my heels the first coupla times I started squatting so as not to move my heels up off the floor but once I got the hang of it I didn't need them.

Every time I've done a stint of training since I've not gotten anywhere close. I don't think I've even really been able to do 100kg for more than a rep or two but I'm determined to lose weight this time, just because that's goal number 1 and also because my weight really inhibits my flexibility. Once I get to where I want to be I'll be in on the thread and setting myself some goals.

Thanks for the reply, exercise in question glute bridge/ham raise? I think that exercise is my go to one for squat strength/hip drive.

I feel like I am constantly stretching constantly at the minute. But it is definitely paying off on the squat.

Looking forward to having you here when the time is right, hopefully will help you keep motivated.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 01, 2015, 09:40:35 AM
The gym was pretty busy when i went yesterday. Given i had only a short window of time and was unlikely to get hold of a barbell i decided to work with dumbells instead.

Interestingly i ended up spotting a decent disparity in strength developing between my left and right sides, with my right now noticeably stronger. Looked it up when i got home and it turns out that when training with a bar it's not uncommon for a person's dominant side to do the majority of the work rather than it be equally shared like i'd previously assumed. I don't know if this is down to my technique or that i do pretty much everything in real life with my right side, but it's something i've certainly got to address right away.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 01, 2015, 10:10:14 AM
Chest day today.....

Went with the plan of increasing by 2kg and it was f**king hard!!!

4 reps @ 34kg
4 reps @ 38kg
3 reps @ 42kg
1.5 reps @ 46kg

I'm claiming the half because I managed half the push phase but still managed to get them back to my knees under control and to the floor without having to drop them. A spot would've been really useful today but my mate's on holiday so had to just cope on my own.

Best stick to 46kg next week unless I feel really strong on the day so my thought that I'd get to 50kg in 3 weeks may have been optimistic. We'll see though....

The good news is I had no problems picking the weights up and my back felt absolutely fine so I'm really happy with that side of my progress.



Title: Re: Blonde will make you STRONG
Post by: zerofive on September 01, 2015, 11:47:52 AM
The gym was pretty busy when i went yesterday. Given i had only a short window of time and was unlikely to get hold of a barbell i decided to work with dumbells instead.

Interestingly i ended up spotting a decent disparity in strength developing between my left and right sides, with my right now noticeably stronger. Looked it up when i got home and it turns out that when training with a bar it's not uncommon for a person's dominant side to do the majority of the work rather than it be equally shared like i'd previously assumed. I don't know if this is down to my technique or that i do pretty much everything in real life with my right side, but it's something i've certainly got to address right away.

Everybody has muscle imbalance and unfortunately it is something that is exacerbated by constant barbell work. If I was working with someone going from zero to stronglifts, I would probably get them to do 4 weeks or so of isometric work, just to iron out some underlying imbalances.

In your case, I would start adding just a little bit of accessory stuff, first of all because you mentioned you find some of your movement patterns difficult such as the OHP, and secondly because if your right side is as dominant as you say it is then it's a good thing to start addressing it nice and early.

There's no need to start doing insane amounts of volume, but after you've done your 5x5 stuff, consider picking up the dumbbells on the weaker lifts.

This is just an example of what I would suggest.
  • Workout A: Squat 5x5 / Bench 5x5 / Row 5x5 / Dumbbell Bench 3x10 / Dumbbell Row 3x10
  • Workout B: Squat 5x5 / OHP 5x5 / Deadlift 1x5 / Lunges 3x10 / Dumbbell OHP 3x10

By adding 2 more movements per day (and only 1 movement per muscle group) you shouldn't be overly fatiguing yourself, but you will work through the imbalances; and with a rep range of 10 or so, your CNS won't be taking a battering either. You won't need as much rest between sets of 10 as you do between sets of 5; 60-90 seconds will do just fine.

Good luck bud.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 01, 2015, 02:19:35 PM
Thanks Sean, that's really helpful. Would you suggest skipping the assisted pull ups and bodyweight dips and just doing dumbbell accessory work? Something i saw suggested performing a few extra dumbbell reps on weaker side so that's what i'll be doing. It doesn't matter if my right gets a bit weaker in the process, as long as my left can catch up a bit that's fine.

In other news, turns out sports massages are very painful :D was wincing like a baby at some points but man she did a great job at ironing out the knots i've collected recently. Feel really good. Going to have to be less lazy with the stretching unless i want to regularly fork out £40 to get fixed though.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 01, 2015, 02:37:03 PM
Thanks Sean, that's really helpful. Would you suggest skipping the assisted pull ups and bodyweight dips and just doing dumbbell accessory work? Something i saw suggested performing a few extra dumbbell reps on weaker side so that's what i'll be doing. It doesn't matter if my right gets a bit weaker in the process, as long as my left can catch up a bit that's fine.

In other news, turns out sports massages are very painful :D was wincing like a baby at some points but man she did a great job at ironing out the knots i've collected recently. Feel really good. Going to have to be less lazy with the stretching unless i want to regularly fork out £40 to get fixed though.

I've never been a big fan of this way of thinking. Single arm stuff is fine but with compound movements like bench press unless you know exactly where the imbalance lies you're going to struggle to isolate the muscle that needs to catch up.

I used to always be much stronger on my right side but to balance it out I just stuck to whatever my left side could cope with. It meant that my left side was working to absolute failure and my right side got to take it easy for a few months.

Regarding the massages I promise they get easier but I'm afraid you just have to budget for that £40 as being part of your training expenses. Unless you're very lucky or very disciplined with the stretching you'll be needing a good rubdown at least once a month.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 01, 2015, 02:41:28 PM
Update

Went for 180kg deadlift today, which is a new PR. Got it first try. I needed chalk, but it absolutely flew up. I honestly think I only needed the chalk because I did a shitload of pull-ups yesterday, so I'm not too bothered about it. Super happy to get a 4 plate deadlift on what is basically the second time I've ever racked that much weight. 200kg by 2016 looking good I think.

Also, more brags. Got asked if I was a rugby player earlier, by a massive powerlifter, because I'm "built like one." Boom.

My favourite used to be when people refused to believe that I'd never taken steroids. That was my ultimate compliment :)

Anything with 4 plates is awesome. It's not so much the physical strength required to do it, it's the way the bar bounces as you lock out!! Excellent work!!!



Title: Re: Blonde will make you STRONG
Post by: zerofive on September 01, 2015, 04:46:54 PM
Thanks Sean, that's really helpful. Would you suggest skipping the assisted pull ups and bodyweight dips and just doing dumbbell accessory work? Something i saw suggested performing a few extra dumbbell reps on weaker side so that's what i'll be doing. It doesn't matter if my right gets a bit weaker in the process, as long as my left can catch up a bit that's fine.

In other news, turns out sports massages are very painful :D was wincing like a baby at some points but man she did a great job at ironing out the knots i've collected recently. Feel really good. Going to have to be less lazy with the stretching unless i want to regularly fork out £40 to get fixed though.

Haha I feel your pain bro! I was close to tears the first time I had sports massage on my quads after my knee injury.

I wouldn't bother doing any additional reps on one side. First off, it's surprising how much this changes the exercise when pressing; you recruit so many stabilisers that it's hard to focus on the chest or shoulder. Secondly, if you do the same amount of work with both sides, you'll be asking more of your weaker side anyway. If a 30kg dumbbell requires 50% effort in your right hand, but 70% effort in your left, then you're still allowing your weaker side to catch up. Does that make sense?

I would almost never recommend skipping dips and pull-ups, however, I think your dumbbell work should be a priority just until you feel less uneven.

I'm going to second what EvilPie says about sports massage. Being more disciplined with your stretching is a fantastic lifestyle decision to make, but ideally you're going to want to get ironed out every now and then. I'd massively recommend getting a foam roller and a lacrosse ball so that you can perform some myofascial release (https://www.google.co.uk/search?q=myofascial+release) before and/or after your sessions. 10 minutes will do the trick, but it's a really great way to "self massage" in between therapy sessions.


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 01, 2015, 05:14:55 PM
Everyone seems to be doing pretty good atm which is aweeeesome. Keep it up.

Quick update

4x4 DB press at 44kg unassisted. Felt VERY heavy getting them out the hole, so will be interested to see next week.

No shoulder pain, and plenty of pressing throughout the session so pretty happy.

Deadlifts at some point this week. Favourite day!


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 01, 2015, 05:32:56 PM
Everyone seems to be doing pretty good atm which is aweeeesome. Keep it up.

Quick update

4x4 DB press at 44kg unassisted. Felt VERY heavy getting them out the hole, so will be interested to see next week.

No shoulder pain, and plenty of pressing throughout the session so pretty happy.

Deadlifts at some point this week. Favourite day!

When do you do your heavy DB presses? Are you already warmed up from another pressing exercise or do you just go straight in to them after your standard warm up?

I did them after 4 sets of reasonable (60kg) incline presses today and it definitely made life more difficult.


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 01, 2015, 06:39:26 PM
Everyone seems to be doing pretty good atm which is aweeeesome. Keep it up.

Quick update

4x4 DB press at 44kg unassisted. Felt VERY heavy getting them out the hole, so will be interested to see next week.

No shoulder pain, and plenty of pressing throughout the session so pretty happy.

Deadlifts at some point this week. Favourite day!

When do you do your heavy DB presses? Are you already warmed up from another pressing exercise or do you just go straight in to them after your standard warm up?

I did them after 4 sets of reasonable (60kg) incline presses today and it definitely made life more difficult.


Today started with them, previously I had been doing them post DL which is clearly nto optimal.

Today started, then moved into incline 4x6 too, was bold with 80kg to start with, dropped to 70kg. Haven't BB pressed in ages.

Warm up wise, rotations/dynamic stretches. Then some light pressing (two warm up sets) then move into it.

A huge warm up fan, so always looking at ways to make it better!


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 01, 2015, 09:24:16 PM
<3 this thread, it's so helpful as a starting point in my training.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 02, 2015, 09:05:35 AM
4 x 4 slow controlled chin ups today. Getting a lot of confidence with these now and feel as though my forearms are coping better which has been my sticking point before now.

Also did 3 x 4 pull ups again nicely controlled. It's actually my back that gives up first on these so no issue with the supporting muscles on that one.

I had another go at deadlifts today as well. 40kg no problem at all although I'm lifting off a rack so not full range as yet. Had a little go at 60kg just to see what it felt like...... It did not feel good :(

No injury worries or anything but I'm clearly a long way from anything other than going through the movement until I'm fully recovered. Not to worry, everything else is great so couldn't be happier with progress.


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 02, 2015, 12:07:59 PM
Got a 140kg squat yesterday. Felt insane. Never thought I'd be racking up 3 plates this early; in fact, 140 was my target for year end. I guess the next logical target is 3 and a half plates, so I'll amend my goal to 160kg although definitely think this is optimistic; I'll be happy with 150 for sure.

Going to test my bench 1 rep with my buddy later. I'll be stoked with anything over 100kg. I need to find 40kg for 1,000lb club, so it'd be great news if I can scrape a 110kg bench from somewhere.

Pull-ups are looking and feeling much better. I'm following the Armstrong program at the moment, which is roughly as follows
  • Day 1: 5 sets of as many as possible, 60 seconds rest between sets
  • Day 2: Do 1 rep, take 10 secs rest; 2 reps, 20 secs rest; 3 reps, 30 secs rest and so on until you can't get the target number
  • Day 3: 3 sets of as many as you can do with perfect form, 60 secs rest
  • Day 4: As many sets as you can do with perfect form, using the rep ranges from day 3, 60 secs rest

I think it's worth asking what qualifies a complete pull-up, are we talking chin clears the bar or bar touches chest?

Also, how wide is "wide grip"? At least a hand's width outside of shoulder width?


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 02, 2015, 03:37:12 PM
140kg squat, lol your quads sure are gonna love you tomorrow ;) that's some serious beast work, well done.


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 02, 2015, 06:16:47 PM
4 x 4 slow controlled chin ups today. Getting a lot of confidence with these now and feel as though my forearms are coping better which has been my sticking point before now.

Also did 3 x 4 pull ups again nicely controlled. It's actually my back that gives up first on these so no issue with the supporting muscles on that one.

I had another go at deadlifts today as well. 40kg no problem at all although I'm lifting off a rack so not full range as yet. Had a little go at 60kg just to see what it felt like...... It did not feel good :(

No injury worries or anything but I'm clearly a long way from anything other than going through the movement until I'm fully recovered. Not to worry, everything else is great so couldn't be happier with progress.


Thats crazy it hurt after 60kg, as i assume that is joke light for you. Do you do much bent over rowing? What areas hurts, lower back?

Absolutely don't push anything for the sake of the thread.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 02, 2015, 08:25:05 PM
Going to test my bench 1 rep with my buddy later. I'll be stoked with anything over 100kg. I need to find 40kg for 1,000lb club, so it'd be great news if I can scrape a 110kg bench from somewhere.

Got an update?

Did some dumbbell work today after the usual 5x5 stuff and you guys are absolutely right - i don't need to do extra reps on my weaker side. I could feel my left having to work much harder anyway while my right comparatively got to chill out. Quite enjoyed it too, it was a nice break from using the barbell all the time.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 02, 2015, 08:34:01 PM
4 x 4 slow controlled chin ups today. Getting a lot of confidence with these now and feel as though my forearms are coping better which has been my sticking point before now.

Also did 3 x 4 pull ups again nicely controlled. It's actually my back that gives up first on these so no issue with the supporting muscles on that one.

I had another go at deadlifts today as well. 40kg no problem at all although I'm lifting off a rack so not full range as yet. Had a little go at 60kg just to see what it felt like...... It did not feel good :(

No injury worries or anything but I'm clearly a long way from anything other than going through the movement until I'm fully recovered. Not to worry, everything else is great so couldn't be happier with progress.


Thats crazy it hurt after 60kg, as i assume that is joke light for you. Do you do much bent over rowing? What areas hurts, lower back?

Absolutely don't push anything for the sake of the thread.

It didn't hurt it just didn't feel right so I stopped before it could get a chance to hurt.

It's difficult to describe what's going on but I've been through it before and I'm under advice from physios so I have it under control.

I have to push it a little bit as part of the rehabilitation but obviously not to extremes.

Basically my back is fine but when it was bad it caused some nerve damage. If you read up on the sciatic nerve (or any nerve) you'll see that it can take up to a year to fully recover and there's no simple fix. Stretching really helps as it stops other muscles tightening up but it's pretty much just a case of being patient and not doing anything stupid.

The worse thing for it is poor posture and particularly sitting badly for prolonged periods. I think that was what set it off recently, flight to Vegas, no stretching whilst in Vegas, flight back from Vegas and then a 4 hour drive home.

I don't do any bent over rowing at the moment. Probably a few months before I can tackle those. I've been doing loads of core work which I've had to build ridiculously slowly but that's getting to the point where it takes a lot of the work away from the lower back which means they'll be possible soon. I just have to make sure I maintain perfect form hence the reason for staying so light on deadlift.


Title: Re: Blonde will make you STRONG
Post by: GreekStein on September 02, 2015, 08:42:58 PM
4 x 4 slow controlled chin ups today. Getting a lot of confidence with these now and feel as though my forearms are coping better which has been my sticking point before now.

Also did 3 x 4 pull ups again nicely controlled. It's actually my back that gives up first on these so no issue with the supporting muscles on that one.

I had another go at deadlifts today as well. 40kg no problem at all although I'm lifting off a rack so not full range as yet. Had a little go at 60kg just to see what it felt like...... It did not feel good :(

No injury worries or anything but I'm clearly a long way from anything other than going through the movement until I'm fully recovered. Not to worry, everything else is great so couldn't be happier with progress.


Thats crazy it hurt after 60kg, as i assume that is joke light for you. Do you do much bent over rowing? What areas hurts, lower back?

Absolutely don't push anything for the sake of the thread.

It didn't hurt it just didn't feel right so I stopped before it could get a chance to hurt.

It's difficult to describe what's going on but I've been through it before and I'm under advice from physios so I have it under control.

I have to push it a little bit as part of the rehabilitation but obviously not to extremes.

Basically my back is fine but when it was bad it caused some nerve damage. If you read up on the sciatic nerve (or any nerve) you'll see that it can take up to a year to fully recover and there's no simple fix. Stretching really helps as it stops other muscles tightening up but it's pretty much just a case of being patient and not doing anything stupid.

The worse thing for it is poor posture and particularly sitting badly for prolonged periods. I think that was what set it off recently, flight to Vegas, no stretching whilst in Vegas, flight back from Vegas and then a 4 hour drive home.

I don't do any bent over rowing at the moment. Probably a few months before I can tackle those. I've been doing loads of core work which I've had to build ridiculously slowly but that's getting to the point where it takes a lot of the work away from the lower back which means they'll be possible soon. I just have to make sure I maintain perfect form hence the reason for staying so light on deadlift.


Sounds to me like you should be flying business and first matt.

Don't worry though. I know someone who can help.


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 02, 2015, 08:50:52 PM
Going to test my bench 1 rep with my buddy later. I'll be stoked with anything over 100kg. I need to find 40kg for 1,000lb club, so it'd be great news if I can scrape a 110kg bench from somewhere.

Got an update?

Did some dumbbell work today after the usual 5x5 stuff and you guys are absolutely right - i don't need to do extra reps on my weaker side. I could feel my left having to work much harder anyway while my right comparatively got to chill out. Quite enjoyed it too, it was a nice break from using the barbell all the time.

Nice! What movements did you do?

I got 110kg easy. Shot for 120kg just for the crack and only needed literally a finger from my spotter but still a fail unfortunately.


Title: Re: Blonde will make you STRONG
Post by: booder on September 02, 2015, 09:15:41 PM
4 x 4 slow controlled chin ups today. Getting a lot of confidence with these now and feel as though my forearms are coping better which has been my sticking point before now.

Also did 3 x 4 pull ups again nicely controlled. It's actually my back that gives up first on these so no issue with the supporting muscles on that one.

I had another go at deadlifts today as well. 40kg no problem at all although I'm lifting off a rack so not full range as yet. Had a little go at 60kg just to see what it felt like...... It did not feel good :(

No injury worries or anything but I'm clearly a long way from anything other than going through the movement until I'm fully recovered. Not to worry, everything else is great so couldn't be happier with progress.


Thats crazy it hurt after 60kg, as i assume that is joke light for you. Do you do much bent over rowing? What areas hurts, lower back?

Absolutely don't push anything for the sake of the thread.

It didn't hurt it just didn't feel right so I stopped before it could get a chance to hurt.

It's difficult to describe what's going on but I've been through it before and I'm under advice from physios so I have it under control.

I have to push it a little bit as part of the rehabilitation but obviously not to extremes.

Basically my back is fine but when it was bad it caused some nerve damage. If you read up on the sciatic nerve (or any nerve) you'll see that it can take up to a year to fully recover and there's no simple fix. Stretching really helps as it stops other muscles tightening up but it's pretty much just a case of being patient and not doing anything stupid.

The worse thing for it is poor posture and particularly sitting badly for prolonged periods. I think that was what set it off recently, flight to Vegas, no stretching whilst in Vegas, flight back from Vegas and then a 4 hour drive home.

I don't do any bent over rowing at the moment. Probably a few months before I can tackle those. I've been doing loads of core work which I've had to build ridiculously slowly but that's getting to the point where it takes a lot of the work away from the lower back which means they'll be possible soon. I just have to make sure I maintain perfect form hence the reason for staying so light on deadlift.


Sounds to me like you should be flying business and first matt.

Don't worry though. I know someone who can help.

 ;D


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 03, 2015, 08:50:29 AM
Steady squat progress today sticking to the plan......

2 x 10 @ 20kg

4 x 10 @ 50kg

Another 5kg added with no problems at all. Going to be difficult staying patient as I know I could easily do more but it's only 10 more weeks to 100kg so I have to stay disciplined.

18 weeks to catch Sean could be an issue though :D



Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 03, 2015, 07:19:10 PM

Sounds to me like you should be flying business and first matt.

Don't worry though. I know someone who can help.

Flying to Costa Rica in November mate. Would've been in touch with Cosair but the only airline that fly there direct are Thomson and good luck getting an upgrade on that one.

Feel free to prove me wrong on this by the way if you can. Too late for this trip but I'll be going back no doubt as I have a friend living out there.

Also have a friend out in Thailand so maybe next year......


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 04, 2015, 12:02:26 AM
Was helping my dad out at one of his flats this evening. Instinctively carried a toolbox with my right hand for a few seconds, before consciously slipping it over to my weaker side for the rest of the walk up the stairs. Every little helps i hope :D


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 04, 2015, 03:23:41 PM
Quick numbers update. Last fortnight or so saw a bit of partying/drinking so i haven't quite made the progress i would have liked. Going forward into autumn my lifestyle should contain much less of that now and i can concentrate on getting those numbers up.

Body weight - 69.4kgs.

Squat: 77.5
Bench: 47.5
Deadlift: 105
Row: 57.5
OHP: 35

Looked at the bar when i loaded up 40 on the OHP today and my brain just went..."cmon bro...you can't do this". Lol. It's weird but i definitely had a big mental block about it. So i decided to do 35kgs today and work back up. Found it fairly easy and i took the opportunity to focus on my form a lot harder. I mean it's no big deal hopefully, next Monday i'll be right back at 40 and fingers crossed, this time i'll clear it. Feel free to have a go at me though if you feel i took the easy way out :D but i just felt like rather than waste another session failing at 40, deloading and going backward for 2 sessions might be more beneficial in the long term.


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 04, 2015, 07:13:03 PM
Quick numbers update. Last fortnight or so saw a bit of partying/drinking so i haven't quite made the progress i would have liked. Going forward into autumn my lifestyle should contain much less of that now and i can concentrate on getting those numbers up.

Body weight - 69.4kgs.

Squat: 77.5
Bench: 47.5
Deadlift: 105
Row: 57.5
OHP: 35

Looked at the bar when i loaded up 40 on the OHP today and my brain just went..."cmon bro...you can't do this". Lol. It's weird but i definitely had a big mental block about it. So i decided to do 35kgs today and work back up. Found it fairly easy and i took the opportunity to focus on my form a lot harder. I mean it's no big deal hopefully, next Monday i'll be right back at 40 and fingers crossed, this time i'll clear it. Feel free to have a go at me though if you feel i took the easy way out :D but i just felt like rather than waste another session failing at 40, deloading and going backward for 2 sessions might be more beneficial in the long term.


Pretty sure that's the protocol when doing SL5x5 right? If you fail 2 lifts in a row, deload, then 3x5 or something, right? Think you'll get 40kg next rotation no problems.

Just noticed your deadlift number is actually huge. 1.5xBW for 5 reps is a massive achievement.


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 04, 2015, 08:25:56 PM
Quick numbers update. Last fortnight or so saw a bit of partying/drinking so i haven't quite made the progress i would have liked. Going forward into autumn my lifestyle should contain much less of that now and i can concentrate on getting those numbers up.

Body weight - 69.4kgs.

Squat: 77.5
Bench: 47.5
Deadlift: 105
Row: 57.5
OHP: 35

Looked at the bar when i loaded up 40 on the OHP today and my brain just went..."cmon bro...you can't do this". Lol. It's weird but i definitely had a big mental block about it. So i decided to do 35kgs today and work back up. Found it fairly easy and i took the opportunity to focus on my form a lot harder. I mean it's no big deal hopefully, next Monday i'll be right back at 40 and fingers crossed, this time i'll clear it. Feel free to have a go at me though if you feel i took the easy way out :D but i just felt like rather than waste another session failing at 40, deloading and going backward for 2 sessions might be more beneficial in the long term.


Pretty sure that's the protocol when doing SL5x5 right? If you fail 2 lifts in a row, deload, then 3x5 or something, right? Think you'll get 40kg next rotation no problems.

Just noticed your deadlift number is actually huge. 1.5xBW for 5 reps is a massive achievement.

Crazy strong DL


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 04, 2015, 08:28:06 PM
Quick DB update:

4x6 42kg all unassisted.

Tentatively saying I will give you 44's a go for 6 next week, seems a lot reps.

I think its 4x4 at 46's next week for one day.


Front squats tomorrow.

Looking forward to hearing Sean's trip report of his push press. 


Title: Re: Blonde will make you STRONG
Post by: sovietsong on September 04, 2015, 10:27:53 PM
2x6 28kg unassisted
2x6 26kg unassisted

am i winning?


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 04, 2015, 11:01:04 PM
2x6 28kg unassisted
2x6 26kg unassisted

am i winning?

If it was more than last week, you certainly are.

Keep it up


Title: Re: Blonde will make you STRONG
Post by: sovietsong on September 05, 2015, 08:13:19 AM
2x6 28kg unassisted
2x6 26kg unassisted

am i winning?

If it was more than last week, you certainly are.

Keep it up

It was more than last week, I had this thread in mind as I started my session & it did motivate me to push on.



Title: Re: Blonde will make you STRONG
Post by: sovietsong on September 05, 2015, 08:59:03 AM
today is legs & shoulders.  i had stopped doing squats & replaced with leg press however with this thread i'm going to ask the instructor to help show me how to do squats properly, before i always hurt myself & just gave up, however time to get past that. 

expect to see some super low numbers later... a journey of a thousand miles begins with a single step.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 05, 2015, 09:54:29 AM
today is legs & shoulders.  i had stopped doing squats & replaced with leg press however with this thread i'm going to ask the instructor to help show me how to do squats properly, before i always hurt myself & just gave up, however time to get past that. 

expect to see some super low numbers later... a journey of a thousand miles begins with a single step.

Gogogo


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 05, 2015, 09:58:26 AM
today is legs & shoulders.  i had stopped doing squats & replaced with leg press however with this thread i'm going to ask the instructor to help show me how to do squats properly, before i always hurt myself & just gave up, however time to get past that. 

expect to see some super low numbers later... a journey of a thousand miles begins with a single step.

Fantastic attitude Sov!!

Good luck and keep posting. It's helping me immensely having the extra motivation from here so stick around.


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 05, 2015, 11:22:58 AM
today is legs & shoulders.  i had stopped doing squats & replaced with leg press however with this thread i'm going to ask the instructor to help show me how to do squats properly, before i always hurt myself & just gave up, however time to get past that. 

expect to see some super low numbers later... a journey of a thousand miles begins with a single step.

Fantastic attitude Sov!!

Good luck and keep posting. It's helping me immensely having the extra motivation from here so stick around.


Amazing attitude. Don't be the guy that shirks the hard movements, as it WILL come back round at some point. Squats and deadlifts just have to be in nearly every program (injuries etc not included).

Plus they are the movements that transfer to life, leg press gets you big legs, but if you don't have core control, you cant actually use that power/strength properly. So literally what is the point.

Having a repeatable technique is essential, so make sure you work hard at that.


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 05, 2015, 02:44:58 PM
Looking forward to hearing Sean's trip report of his push press. 

I showed Harvey the journal entry for this workout. Probably the most "bro" workout I've ever put together haha. Just wanted a little bit of fun tbh; I'll share deets here.

When I'm testing 1 rep max or shooting for a new PR, I start with 5 reps at 50% of the target lift, then increase by 10% every set. I take roughly 60-90 seconds rest between the warmup sets (5, 5, 3) and then 2-3 minutes rest between the singles. Not sure if there's any scientific merit to this, it's just my personal preference. I find it preps my central nervous system nicely, and I don't waste too much energy grinding out a shitload of reps.

1. BB Push Press 1RM Test
  • 5 @ 40kg
  • 5 @ 47.5kg
  • 3 @ 55kg
  • 1 @ 65kg
  • 1 @ 72.5kg
  • 1 @ 80kg

2. BB Behind-The-Neck OHP
  • 2x10 @ 40kg
  • 3x10 @ 35kg

3. BB Bicep Curls
  • 1x10 @ 20kg
  • 4x10 @ 25kg

4. Toes-To-Bar
  • 50 reps @ BW

I was a bit of a mess afterwards haha. Super happy to get an 80kg push press. I shot for 85kg afterwards and couldn't quite lock it out. I reckon if I'd have loaded 85 instead of 80 I'd have got it, but really isn't a problem. I'm not going to live or die over my OHP sessions in the weeks to come, because it doesn't count towards my overall number and also I'm pretty weak vertically so I'm just going to be happy to see some/any progress.

Arms and abs are pretty sore today, as well as my lats from pressing behind the neck, and hanging from a bar for what felt like forever! Ordinarily I'd include more volume in my workouts, but intensity was through the roof so the above was plenty!


Title: Re: Blonde will make you STRONG
Post by: sovietsong on September 05, 2015, 05:09:54 PM
I didn't do squats this time. I coundnt get on & just stuck to the leg press.

Is using the smith machine a bad idea?


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 05, 2015, 05:27:39 PM
I didn't do squats this time. I coundnt get on & just stuck to the leg press.

Is using the smith machine a bad idea?

In my opinion, yes. My default if the squat racks were taken would be to hit the leg press. The smith machine takes away the need to engage your stabiliser muscles in the hips and core, and will force you to develop an unusual (unnatural) movement pattern. The leg press doesn't try to mimic the movement pattern of a squat, so while it's definitely an inferior movement and one that I would advocate as an accessory movement rather than a replacement, you won't develop "incorrect" motor functions.

If you are comfortable in your squat, then you can start adding in smith machine squats for accessory to encourage hypertrophy in the quads and glutes.


Title: Re: Blonde will make you STRONG
Post by: sovietsong on September 05, 2015, 06:03:37 PM
Thank you.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 07, 2015, 01:14:37 PM
Sup guys, can i get some advice on warm up sets?

If you were aiming to squat 5x5 at 80kg for the first time how would you approach your warm up? What sort of intensity is beneficial before warm ups will fatigue you before you've even begun your actual 5x5 stuff?


Title: Re: Blonde will make you STRONG
Post by: AndrewT on September 07, 2015, 03:16:47 PM
The 5x5 programme works out the warmup sets for you - unless you're seeking a 2nd opinion on them?


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 07, 2015, 03:20:48 PM
Sup guys, can i get some advice on warm up sets?

If you were aiming to squat 5x5 at 80kg for the first time how would you approach your warm up? What sort of intensity is beneficial before warm ups will fatigue you before you've even begun your actual 5x5 stuff?

I just warm up how I feel. If I need 10 sets at 40kg then so be it.

I tend to do a 'set' at 20/60/80 then whenever I am working at.

I do limber 11 mobility before legs too. Some goblet squats and hip hinges.

But I think warm ups have to be so specific for you. Most of the time it's mental. So whichever gives you the most confidence.

If you are running away from s murderer. You don't warm up. (I realise that an out there answer, but hopefully the point gets across). I always think you should warm up, whatever that may be.

That's also some seriously strong squatting there too.


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 07, 2015, 05:59:09 PM
Challenge update;

4x4 DB press at 46kg all unassisted if not very shakey/slow on the last rep.

Wasn't sure how I was going to do it this week considering last week didn't get a fill 4x4 I don't think. But managed it, but feel exactly the same for next week. No idea how 48kg is gonna go, it is total unknown territory tooo. 46 felt very heavy gettin into position, i can kinda fling 42 and below around abit, but this one was definitely tough. Ate well over the weekend so it definitely helped.

Caffeine count for the session:

1 Expresso
1 Coffee


In the last week of my diet I was having 6 cups of coffee pre gym. So will see how far I need to go with that one!


How is everyone else doing?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 07, 2015, 10:36:19 PM
You told me I was going to win the DB challenge!! WTF's going on?!?!?

Awesome work there and surely not far from 50kg for a measly little 3 reps.......

I've made a slight change to my training split to try to be rested for DBs. Did shoulders today and going to do back tomorrow, legs Wednesday and then chest Thursday. Not a major change but separates the pushing movement of shoulder press away from chest day.

I'm going to try throwing myself straight in to the DBs on Thursday to see if I can somehow match that 4x4 @ 46kg when I'm fully rested. Just a warm up then away we go........ 

I'll report back on Thursday morning.....



Title: Re: Blonde will make you STRONG
Post by: iRaise on September 07, 2015, 11:11:24 PM
You told me I was going to win the DB challenge!! WTF's going on?!?!?

Awesome work there and surely not far from 50kg for a measly little 3 reps.......

I've made a slight change to my training split to try to be rested for DBs. Did shoulders today and going to do back tomorrow, legs Wednesday and then chest Thursday. Not a major change but separates the pushing movement of shoulder press away from chest day.

I'm going to try throwing myself straight in to the DBs on Thursday to see if I can somehow match that 4x4 @ 46kg when I'm fully rested. Just a warm up then away we go........ 

I'll report back on Thursday morning.....



I'm not sure where Sean is at, but still do not feel confident on 50s. Normally I can see me lifting it, even with a 2kg increase. But just NO idea how I get the 50s up from the hole. A **** load of coffee is my only plan right now.

Think thats a good idea with your split. Pressing back to back seems tough, speshly with a big challenge like this.

I still think you are a strong favourite.

Put it like this, wish I had the knowledge I have done it before!


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 08, 2015, 12:06:06 AM
6 cups of coffee!!! :D That sounds like a lot of hard work in itself lol. I always have a mug of strong tea before i hit the gym, but maybe i can up my caffeine intake though if that's the sort of level you were shooting for previously.

Just began using myfitnesspal today, already absolutely obsessing over it. I doubt there'll be a single day i miss my kcal targets from now lol.

Booked a session with a PT for Thursday to go over my form. I really try to make sure i'm doing things right and while i'm fairly confident my form is at least decent i wouldn't be surprised if i'd picked up a few bad habits in the past 2 months. Will definitely be reporting back. 


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 08, 2015, 11:20:40 AM
It was the last few days of my diet, I was just so hungry, so it was something for my brain to think of hey i'm 'eating'.


I would NOT be doing this regularly (nor recommend it). As I said, after that week took a full month off. I don't mind pushing myself for a short period, but I would never knowingly do anything to jeopardise my health in the long run.

MFP is so helpful, once you are on that you have 'no excuse'. Every client I have uses it.


Knowing how many awful PTs there are, just make sure what he says make sense.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 08, 2015, 01:12:33 PM
Started a new shoulder stretching routine yesterday that's designed to open up the shoulders. Just a 10 minute yoga type thing that I found on youtube but first impressions are that it's really good.

Planning on doing it twice a day for the next 3 weeks and see if it helps with the achy shoulders. I'll report back with a link if it's any good.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 08, 2015, 01:18:34 PM
Absolutely smashed the deadlifts today. 2x10 @ 20kg, 2x10 @ 40kg and an almighty 1x10 @ 50kg!!!!

Good news is there was no pain but I was lifting off the rack so not full extension by any means. Got to take this really slow to make sure I avoid injuries.

Chins went well again. Managed 6 decent reps on my first set so getting there slowly. Would like to be at double figures before much longer.

Legs tomorrow with a target of 4x10 @ 55kg for the squats. Another slow progress one!!!!

Good job I'm patient!!!



Title: Re: Blonde will make you STRONG
Post by: GreekStein on September 08, 2015, 03:36:33 PM
https://www.facebook.com/OfficialJacoDeBruyn/videos/907894059300645/


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 08, 2015, 10:35:18 PM
https://www.facebook.com/OfficialJacoDeBruyn/videos/907894059300645/

Saw that earlier, I shudder when I see some of those videos.


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 08, 2015, 10:37:28 PM
Absolutely smashed the deadlifts today. 2x10 @ 20kg, 2x10 @ 40kg and an almighty 1x10 @ 50kg!!!!

Good news is there was no pain but I was lifting off the rack so not full extension by any means. Got to take this really slow to make sure I avoid injuries.

Chins went well again. Managed 6 decent reps on my first set so getting there slowly. Would like to be at double figures before much longer.

Legs tomorrow with a target of 4x10 @ 55kg for the squats. Another slow progress one!!!!

Good job I'm patient!!!



Seems pretty good/linear progress. Can't argue with that.

Really want to get a one handed pull up. No idea on time frame with that one!


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 09, 2015, 10:15:30 AM
More steady progress on the squats but I slightly cheated by skipping a step.

1 x 10 @ 40kg for a warm up then straight on to 4 x 8 @ 60kg.

Felt very easy strength wise but there was a bit of a pull in my left knee that caused a bit of concern. Zero back problems or right leg (the one with the dodgy nerve) problems so that's all good.

Do you guys doing the heavier squats use knee wraps? Wondering whether I should have a look for mine that I used to use ready for when I get a bit heavier.

Chest day tomorrow so DB challenge to look forward to. No idea how that's going to go but I'm feeling confident so going to aim high!!!


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 09, 2015, 12:10:09 PM
I'm gonna be at least a few weeks behind you guys on the DB bench. Only have time to train 4 times per week right now and honestly the DB bench is the bottom of my priority list. If I have to drop another day it will be OHP. I'm still in for pull-ups though, and as it stand I'm still training using the armstrong system.

Had a really quick session on my break yesterday where I just hit the BB bench, started with an unloaded bar and added 20kg every time I cleared 10 reps. I got 80kg x10 without breaking a sweat, which surprised me a little. Then I got 100kg for 5 before my spotter had to get involved on rep 6.

I have been really pushing myself lately and am very surprised at the positivity of the results I'm getting. On all my 1RM tests last week (minus push press) I felt like I could have got more if I weren't fatigued from the previous lift - eg. had I just racked up 185 instead of 180 on the deadlift, I'd have got it for sure. For that reason I'm feeling incredibly confident that I'll meet my targets for the year as long as I can find the time to train. Obviously my PT course is a priority right now, but (trying not to bok myself here) it's mostly stuff I'm familiar with for at least the first half of the course so I should be able to maintain this 4 day split.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 10, 2015, 02:34:07 AM
I'm gonna be at least a few weeks behind you guys on the DB bench. Only have time to train 4 times per week right now and honestly the DB bench is the bottom of my priority list. If I have to drop another day it will be OHP. I'm still in for pull-ups though, and as it stand I'm still training using the armstrong system.

Had a really quick session on my break yesterday where I just hit the BB bench, started with an unloaded bar and added 20kg every time I cleared 10 reps. I got 80kg x10 without breaking a sweat, which surprised me a little. Then I got 100kg for 5 before my spotter had to get involved on rep 6.

I have been really pushing myself lately and am very surprised at the positivity of the results I'm getting. On all my 1RM tests last week (minus push press) I felt like I could have got more if I weren't fatigued from the previous lift - eg. had I just racked up 185 instead of 180 on the deadlift, I'd have got it for sure. For that reason I'm feeling incredibly confident that I'll meet my targets for the year as long as I can find the time to train. Obviously my PT course is a priority right now, but (trying not to bok myself here) it's mostly stuff I'm familiar with for at least the first half of the course so I should be able to maintain this 4 day split.

Brilliant stuff Sean, very inspiring.


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 10, 2015, 11:25:59 AM
Started the new 5/3/1 routine yesterday with deadlifts. 3x5 this week. The idea is you increase the weight each set, and you actualy shoot for AMAP on set three, just as long as you clear 5 reps then you progress on the next rotation.

So for me yesterday this was 110kg x5, 125kg x5, 140kg x8

Super happy with those numbers. Had to use an over/under grip but no chalk. Trying to do as much work as i can without belts or chalk. When shooting for deadlift PB i will probably get the chalk out tho


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 10, 2015, 03:04:44 PM
Deadlifts today

1x4 165
1x4 170
1x4 175
1x3 175

Maybe had a 4th on the last set, but felt I was losing some shape. So called it a day.

To contrast Sean on something, I do use chalk. I used to have mix opinions, but if you have sweaty hands it seems stupid not to use chalk.

Haven't heard anything from Barry for a while on here? Still going smoothly?


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 10, 2015, 08:07:45 PM
Sick deadlifting guys! Some huge numbers flying around this thread.

Did the review session with a PT today, apart from a small tweak when moving the bar up on the OHP he suggested i was doing everything fine pretty much. Will continue to get my form checked every couple of months or so.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 11, 2015, 04:06:06 PM
Pretty poor day on the DB press yesterday. I was really up for trying the low rep stuff as it seems a good way to get to heavy weights quickly but I think I'm going to have to quit it as I'm really not enjoying it.

It's not the heavy weights or the low reps that bother me it's the long breaks that seem to be required to hit that same heavy weight again. I just get bored!!!

Anyway I managed to get 4 reps out on the 46kg so not too far behind Harvey.

Going to go back to my old method next week and start at 40kg aiming for 6 reps and going up a weight if I make 8 and down if I only manage 4. It's going to take longer to hit 50s this way but I'll enjoy it more and that's far more important.



Title: Re: Blonde will make you STRONG
Post by: iRaise on September 11, 2015, 04:53:37 PM
Pretty poor day on the DB press yesterday. I was really up for trying the low rep stuff as it seems a good way to get to heavy weights quickly but I think I'm going to have to quit it as I'm really not enjoying it.

It's not the heavy weights or the low reps that bother me it's the long breaks that seem to be required to hit that same heavy weight again. I just get bored!!!

Anyway I managed to get 4 reps out on the 46kg so not too far behind Harvey.

Going to go back to my old method next week and start at 40kg aiming for 6 reps and going up a weight if I make 8 and down if I only manage 4. It's going to take longer to hit 50s this way but I'll enjoy it more and that's far more important.



I think rest times/strength training/reps and sets are all subjective.

This makes sense in my head but I am not sure how it will translate on page.

But for the DBs I am only taking around 2 minute rests, for a similar reason to you. Squats and deadlifts are so physically exhausting I tend to take more rest and not be bored just cos of recovery.

I think if you could do 4x8 at 40kg with 1 min rest. 4x4 at 50kg with 1-2 min rest is feasible. Especially as you aren't PB'ing.

I guess what I am trying to say is you don't need to rest til boredom. You need to rest til you can do it again. Whether that be 15 seconds or 150000 seconds.

When I do 6x3 I tend to only take 2 mins due to time. (I almost certainly could lift heavier with longer rest periods, but if I was testing absolute strength I would do 3x3, my reasoning solely down to time).

All that is irrelevant if you have to take 5 minutes in recovery if that makes sense.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 12, 2015, 12:56:57 AM
Pretty poor day on the DB press yesterday. I was really up for trying the low rep stuff as it seems a good way to get to heavy weights quickly but I think I'm going to have to quit it as I'm really not enjoying it.

It's not the heavy weights or the low reps that bother me it's the long breaks that seem to be required to hit that same heavy weight again. I just get bored!!!

Deffo agree. I'm taking about 3 minutes between sets and my time at the gym seems to drag quite a lot. Granted I only do 3/4 movements a day but the time spent resting relative to actually lifting is definitely very disproportionate!

I don't actually really enjoy the gym much, particularly squats which i basically fucking dread these days lol. The results are what's fun!


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 12, 2015, 01:46:51 AM
I think rest times/strength training/reps and sets are all subjective.

This makes sense in my head but I am not sure how it will translate on page.

But for the DBs I am only taking around 2 minute rests, for a similar reason to you. Squats and deadlifts are so physically exhausting I tend to take more rest and not be bored just cos of recovery.

This.

Without wanting to get too much into the science of things, the reason we rest for 3 minutes between strength sets is to allow for adequate recovery of the appropriate energy systems. However, as Harvey says, it's all subjective. 3 minutes is just a guideline. If your performance doesn't suffer in subsequent sets after a 1 minute rest, then you're wasting time by taking 3 minutes.

With movements such as the bench press and OHP, I personally find 2 minutes between sets to be adequate. After maximal deadlifts though, I'm still blowing and sweating after 2 minutes!

No sense boring yourself at the gym. If you're ready to get on with it, then crack on! :D


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 12, 2015, 02:46:05 PM
Sorry gents I may have created the impression that I'm stood there with a stopwatch waiting 'til it lets me go....

I've always gone for as much rest as I feel necessary before a lift and I've found with the low reps the rests I require are longer than my boredom tolerance will allow.

One of the issues I think is the added rest required just to pick the heavier weights up as I'm still quite weak with the lift phase. It's like my body's ready for the DB press but not ready for the lift so I have to wait an extra 30 seconds or so. Add to this another 30 seconds that I have to sit with the weights on my thighs to recover from the lift and I'm a good 3 minutes in.

3 reps takes about 30 seconds then it's off for another 3 minutes before it's time to lift again!!

I know technically the lift isn't really a rest because otherwise I wouldn't have to rest again after it but I just got the feeling I was doing too much resting in comparison to moving metal.

One thing I'm thinking of doing is adding some dumbbell deadlifts in to my back routine whilst I'm still on low weights there due to my injury. My technique for dumbbell lifting is pretty terrible to be honest so a bit of work there wouldn't hurt. It's not that I arch my back or anything stupid like that but I find I have to either raise my heels so I'm lifting of the balls of my feet or alternatively I have to have one foot about 40cm in front of the other. I know it's just because dumbbells are smaller than 20kg plates so there's further to go down but it would still be nice to improve. If I throw in 3 x 5 at 30kg or so that should help develop the lift over the next 10 weeks.

Any thoughts on the crappy technique for the flit phase of the DB press? Would you be worried about technique there as long as it was "back flat" safe?




Title: Re: Blonde will make you STRONG
Post by: iRaise on September 13, 2015, 10:48:42 AM
Sorry gents I may have created the impression that I'm stood there with a stopwatch waiting 'til it lets me go....

I've always gone for as much rest as I feel necessary before a lift and I've found with the low reps the rests I require are longer than my boredom tolerance will allow.

One of the issues I think is the added rest required just to pick the heavier weights up as I'm still quite weak with the lift phase. It's like my body's ready for the DB press but not ready for the lift so I have to wait an extra 30 seconds or so. Add to this another 30 seconds that I have to sit with the weights on my thighs to recover from the lift and I'm a good 3 minutes in.

3 reps takes about 30 seconds then it's off for another 3 minutes before it's time to lift again!!

I know technically the lift isn't really a rest because otherwise I wouldn't have to rest again after it but I just got the feeling I was doing too much resting in comparison to moving metal.

One thing I'm thinking of doing is adding some dumbbell deadlifts in to my back routine whilst I'm still on low weights there due to my injury. My technique for dumbbell lifting is pretty terrible to be honest so a bit of work there wouldn't hurt. It's not that I arch my back or anything stupid like that but I find I have to either raise my heels so I'm lifting of the balls of my feet or alternatively I have to have one foot about 40cm in front of the other. I know it's just because dumbbells are smaller than 20kg plates so there's further to go down but it would still be nice to improve. If I throw in 3 x 5 at 30kg or so that should help develop the lift over the next 10 weeks.

Any thoughts on the crappy technique for the flit phase of the DB press? Would you be worried about technique there as long as it was "back flat" safe?





I know what you mean, I had to take a few seconds on the knees just to compose myself. Something I have never had to do before.

I one arm row the DB onto the bench, then basically do a rack pull with them off the bench. I think doing a full DL with them off the floor seems a huge energy expenditure, right before a lift. I've never understood why people do it? Seems a disadvantage. Ego? For people that only do chest and bi's to get some back work in?

I don't think you have to worry to much about poor form with them as long as your training program is balanced. Right now due to injuries you have my pushing much more than you are pulling, but when you are back to being balanced, I can't see how it will cause any major damage as you probably won't do them enough.


I know Sean is a huge fan of DB deadlifts. So I think they will benefit.

I think the more you squat/deadlift the easier those things become as you have a stronger base. But you can't rush back from an injury, so it's definitely a tough one to balance out.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 13, 2015, 01:04:21 PM
I think doing a full DL with them off the floor seems a huge energy expenditure, right before a lift. I've never understood why people do it? Seems a disadvantage. Ego? For people that only do chest and bi's to get some back work in?

For me it's just habit. It think it goes back to when I was a bit of a beast and I could lift them easily without really even noticing. Also because I was capped at 50kg and they were relatively easy the additional energy expenditure was irrelevant.

I suppose I've convinced myself that doing them any other way is cheating although obviously that's silly. You wouldn't be expected to lift a 120kg barbell on to a rack before every set of bench press would you!!

Every now and then I have to remind myself that I'm not as strong as I used to be and it's things like this that make it hit home.

I know what you're saying about the push vs pull imbalance. I've tried not to let it affect me but obviously with something like this it's a massive hindrance. Overall I think it's more important to take it steady on the pull so if my body's telling me I can't pick 46kg off the floor then it's probably a bad idea trying to take it off a rack or bench as well.

Definitely going to slow the DBs down......


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 13, 2015, 08:33:36 PM
Definitely not cheating, we aren't doing crossfit. If we are pressing, we want to focus on that.

Yeah at some point those imbalances come into play, so to everyone reading stay balanced for as long as you possibly can.

I think if I picked up the DB's from the floor, it would cost me a rep on every set.

Had a terrible week training, and off on holiday for four days next week, so not sure what progress I will be making next week.

Now you have declared you are taking it easy you will probably get 50s for six next week, haha.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 14, 2015, 12:38:24 AM
Found a great little deal today at Holland and Barrett. Their breakfast muesli offers 425 calories per 100 grams, with 21g of protein packed in there too. Gonna make life a bit easier for me in the mornings.


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 14, 2015, 08:03:49 PM
Took a little break from the heavy stuff,

5x8 Squats 100kg (still over the moon)

5x8 Leg Press 200kg, (bit weak)

5x8 RDL 100kg (flexibility felt pretty poor, so not as clean as I would like)

Might try something similar tomorrow with the DBs.


How has everyone else done?


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 15, 2015, 01:15:21 AM
Got the flu so not training. My appetite hasn't gone but i've felt very groggy for the past few days. Won't lift again til i'm recovered fully.


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 15, 2015, 10:09:27 PM
Yeah don't worry when you are ill. You are much more likely to get injured, and you will have a huge morale dent when you are lifting half the stuff.

Carried on with the 5x8 today

5x8 DB press 40kg (so much harder than I thought)

5x8 Cable Low Row 50kg (really good for contraction)

5x8 LPD 70kg (feel like that isn't too strong)

5x8 Cable Flyes 12.5kg (I do love this exercise, get a good contraction)


How is everyone else doing?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 16, 2015, 09:30:12 AM
Been a great week for me so far.

3 x 6 and 1 x 5 for wide grip chins yesterday which I was really pleased with. Should be in to double figures fairly soon on those.

Still very cautious on the deadlifts but more than happy to stick at 40kg off the rack until I gain a bit more confidence that nothing's going to go pop.

Legs today was really good. Felt strong on everything and managed a very comfortable 75kg squat for 8 reps. Could've done more quite easily but I'm really making sure I don't over do it and injure myself again. That puts me a few weeks ahead of my 100kg target date and an extra 12.5kg on each side doesn't exactly fill me with dread.

I've been trying the coffee thing in the morning and it seems to be making a difference. Might just be placebo but I'll take it anyway.

Just chest to go tomorrow and I'm really hoping to finish out the week with another good session after last week's slightly below par effort.




Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 16, 2015, 09:53:41 AM
Got the flu so not training. My appetite hasn't gone but i've felt very groggy for the past few days. Won't lift again til i'm recovered fully.

Nothing worse than being in the gym and some selfish bastard starts coughing and sneezing all over the place.

Stay away until you're recovered for others sake as well as your own.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 16, 2015, 10:12:48 AM
Bit of a C&P from my diary thread.

5th Aug: Chest - 43", Waist - 35", Leg - 23.5", Bicep - 15.75"

12th Aug: Chest - 44.25", Waist - 35.25", Leg - 23.5", Bicep - 15.50"

19th Aug: Chest - 45", Waist 35", Leg - 23.5", Bicep - 16"

9th September: Chest - 44.75", Waist - 35", Leg - 24", Bicep - 16.25"


Mid November target....... Chest - 45", Waist - 34", Leg - 24.5", Bicep - 16.5"


I had started to post these stats on my diary prior to this thread starting. I prefer to post on here because the interaction really helps motivation so here it is....

Basically I'm training to get bigger and the best way to know if the training's working is to measure stuff. I really enjoyed weigh ins and waist measurements on the dieting thread and I always think it's good to look back at how things have progressed. It's a great motivational tool knowing that you've actually made some gains from all the hard work because you really don't notice such gradual changes.

The reason for the mid-November target is a holiday. Always nice to look good for a holiday so bigger chest and slimmer waist is the plan.

Everything is on course for Chest, legs and arms but the 34" waist looks like being a challenge. I'm doing some reasonable abs work so it's just a case of diet to hopefully reveal a lurking six pack. I think I can safely leave that to 4 weeks prior to target date as long as I can stick at 35" in the meantime. 8 weeks to go.......





Title: Re: Blonde will make you STRONG
Post by: iRaise on September 16, 2015, 02:15:26 PM
Been a great week for me so far.

3 x 6 and 1 x 5 for wide grip chins yesterday which I was really pleased with. Should be in to double figures fairly soon on those.

Still very cautious on the deadlifts but more than happy to stick at 40kg off the rack until I gain a bit more confidence that nothing's going to go pop.

Legs today was really good. Felt strong on everything and managed a very comfortable 75kg squat for 8 reps. Could've done more quite easily but I'm really making sure I don't over do it and injure myself again. That puts me a few weeks ahead of my 100kg target date and an extra 12.5kg on each side doesn't exactly fill me with dread.

I've been trying the coffee thing in the morning and it seems to be making a difference. Might just be placebo but I'll take it anyway.

Just chest to go tomorrow and I'm really hoping to finish out the week with another good session after last week's slightly below par effort.




Placebo or not, if it helps!

Thats crazy progress on the squats, especially if (i assume) you are taking it slow/cautiously.

I think those chins are really impressive too, having bumped myself up 2kg over the last few weeks, I am finding them significantly more difficult, and you are still heavier than me.

I always think measurements are a better tracker or progress than actual weight. I am just to lazy to keep doing them. As long as I am progressing in training and the diet is consistent, I am happy. Plus it will be a huge ego dent when I measure and my arms and legs are similar to a 15 year old girl.


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 20, 2015, 09:29:38 AM
So I have no idea what I've done, but my lower back is in bits. Ordinarily I'd blame an errant squat or deadlift, but I feel like my form has been spot on lately. May have slept on it weird or something?

Anyways I'm going to skip anything lower back intensive until it stops hurting. Expecting this will be in the region of 3 or 4 days. Anything longer than a week and I'lll be taking a trip to the physio! This means I'll be skipping the push press today, performing my shoulder accessory stuff seated, and skipping the abdominal movements. If I switch bench day and deadlift day next week then I should be alright.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 20, 2015, 08:09:04 PM
Felt good enough to go back to the gym and eased myself in with about 10kg off what I would have lifted that day. Did it nice and easy.

Weighed in at 71.1kg. Given I started this whole thing at 66.5 i am really really pleased with that. I don't know what body weight to shoot for as such, but going to keep going with the kcals and the lifting and see where I am at xmas time :)


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 21, 2015, 05:42:13 PM
First gym session since Thursday due to a weekend away.

Was very tough but the same sort of session as last week. 5x8 all the way through. Enjoying it quite alot actually.

How is everyone else doing?


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 21, 2015, 08:14:12 PM
From today I'm back to uni and a 9-5 lifestyle. Summery days spent wandering into the gym at 11am and having all the machines to myself are unfortunately no more. The post work 5pm rush is my new friend.

Prior to my training I had been doing a bit of boxing. Decided to pack that in now and find something less physically exhaustive so it doesn't hamper my lifts. Got my very first jiu jitsu class tonight.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 24, 2015, 07:58:45 PM
Decided to take this week off. I've always believed in having a rest week every so often and it just happens to fit in perfectly with how the week's panned out.

I was away at the weekend so felt super tired Monday morning and just couldn't face training. I had to be on the road early Tuesday which meant I couldn't train again.

As I had physio booked in for Wednesday I decided after Tuesday to just take a full week. I've done about 6 weeks without an unscheduled day off and I've made really good progress so it won't hurt to have a break. I've still been doing my stretching in the evenings nut other than that it's been a nice break.

Will be back on it Monday morning fully refreshed and raring to go!!



Title: Re: Blonde will make you STRONG
Post by: iRaise on September 25, 2015, 01:39:55 PM
Laptop is slowly dyin, hence the lack of interaction and typing on my iPad drives me nuts.

In for upper body today. Been doing some 5x8.

Will go slightly high volume today. And then think about some strength work next week.

Still very keen to tick the 50s off.

Updates elsewhere?


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 25, 2015, 04:39:25 PM
Been busy with this PT training course and knackered from the practical sessions. Couple that with my recent back hiccup and I've really not been following my program for a whole week.

With that said, we went downstairs for some deadlifts during yesterdays practical session and I cleared 190kg without even trying. Super happy about that. Reckon I'm going to shoot for 200kg during my 1rm test next week. Going to give squats and overhead a miss due to my back. I'll still get some done but I wont be testing my one rep.


Title: Re: Blonde will make you STRONG
Post by: vegaslover on September 25, 2015, 11:01:50 PM
Decided to take this week off. I've always believed in having a rest week every so often and it just happens to fit in perfectly with how the week's panned out.

I was away at the weekend so felt super tired Monday morning and just couldn't face training. I had to be on the road early Tuesday which meant I couldn't train again.

As I had physio booked in for Wednesday I decided after Tuesday to just take a full week. I've done about 6 weeks without an unscheduled day off and I've made really good progress so it won't hurt to have a break. I've still been doing my stretching in the evenings nut other than that it's been a nice break.

Will be back on it Monday morning fully refreshed and raring to go!!



Very wise to take a week off imo. A guy that used to work at my old work place used to 'show', so was always training hard, but he took 5-7 days off every couple of months. He was pretty sure it was what kept him pretty much injury free.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 26, 2015, 12:34:31 AM
Progress has been steady lately apart from hurting my left leg a bit which means i've skipped the squats completely. Otherwise looking forward to giving a 110kg deadlift a try next week.

Diet has been decent, except someone probably needs to post something which will stop me from drinking so much diet coke.


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 26, 2015, 04:00:52 PM
Progress has been steady lately apart from hurting my left leg a bit which means i've skipped the squats completely. Otherwise looking forward to giving a 110kg deadlift a try next week.

Diet has been decent, except someone probably needs to post something which will stop me from drinking so much diet coke.

"Daily consumption of diet soda was associated with a 36% greater relative risk of incident metabolic syndrome and a 67% greater relative risk of incident type 2 diabetes compared with nonconsumption."

Taken from this study: Diet Soda Intake and Risk of Incident Metabolic Syndrome and Type 2 Diabetes in the Multi-Ethnic Study of Atherosclerosis (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2660468/)


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 28, 2015, 11:19:33 AM
Making a transition to a more volume based split. Will still be aimin for the 50s, and might still throw in some 4x4 on the DBs.

Training has been really tough lately, and a bit sporadic. But hanging in there, and still making the odd splattering of progress. So could be worse. Back up to 96kg a little quicker than I expected. So gonna curb the pizza for a bit.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 28, 2015, 02:08:02 PM
First day back after a full week off this morning and I felt fantastic. Had a great shoulder session, nothing too heavy but no twinges or pulls anywhere and raced through the session like nobody's business.

I felt really tired at 5.20am when I woke up but the coffee seems to kick in nicely by 6am to help me through. If I take nothing else from this thread the pre-training coffee thing is more than enough.

Looking forward to back training tomorrow for a chin up test.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 28, 2015, 02:11:18 PM
Making a transition to a more volume based split. Will still be aimin for the 50s, and might still throw in some 4x4 on the DBs.

Training has been really tough lately, and a bit sporadic. But hanging in there, and still making the odd splattering of progress. So could be worse. Back up to 96kg a little quicker than I expected. So gonna curb the pizza for a bit.

When you say a 'transition' I take it you mean you're moving over slowly?

Why not just pick your new split routine and just go with it? A shock to the system could be great to kick start progress.

Sounds like you're feeling a little bit under-motivated at the moment. Any reason for it?


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 28, 2015, 08:46:36 PM
Making a transition to a more volume based split. Will still be aimin for the 50s, and might still throw in some 4x4 on the DBs.

Training has been really tough lately, and a bit sporadic. But hanging in there, and still making the odd splattering of progress. So could be worse. Back up to 96kg a little quicker than I expected. So gonna curb the pizza for a bit.

When you say a 'transition' I take it you mean you're moving over slowly?

Why not just pick your new split routine and just go with it? A shock to the system could be great to kick start progress.

Sounds like you're feeling a little bit under-motivated at the moment. Any reason for it?


Yeah without going into too much detail my genetics, I'm getting migraines 1-2 a week so I'm down and out a lot lately. Not sure the strength stuff is helping and don't want to shock my body too much. But determined to fit training in and around. Motivation is at an all time low. But luckily the habit is embedded. So I'm still going 3-4 times a week. Brain chemistry is going mental so very tough to go all out. But very proud and pleased I'm doing something. Let's just hope the current medication can make a change. Regardless though, will still be on the thread. Gotta give you guys some competition right?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 29, 2015, 04:26:55 PM
Great back session today.

Managed 6, 5, 5 & 5 for chins which I was reasonably pleased with and then..........

Deadlifts...... Remember a few weeks ago I tried 60kg and gave up very quickly? Well this week I did 1 set at 40kg which is my usual deadlift weight and felt so good I jumped straight to 70kg. Had absolutely zero back or leg pain which is absolutely fantastic for me. Had a bit of a hernia type twinge which I've always had with deadlifts and is the main reason I don't do them heavily but that's all.

I did 3 x 8 at 70kg and could happily have done more but wanted to take it steady. I'm still using the rack which is at about 45cm but I don't mind that. Not sure how you guys feel about how close the bar needs to be to the floor to be classed as a proper lift? Any thoughts on that? Is there actually a standard for world record attempts? I guess there must be or you could just stick huge diameter plates on the bar and barely have to move.

Hope your head gets better soon Harvey. My old training partner used to suffer from terrible migraines and they'd leave him completely helpless. This is a guy who was back at the gym 3 days after a quadruple heart bypass so it's not like he was one to cop out given the slightest excuse.
 


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 29, 2015, 06:11:41 PM
Great back session today.

Managed 6, 5, 5 & 5 for chins which I was reasonably pleased with and then..........

Deadlifts...... Remember a few weeks ago I tried 60kg and gave up very quickly? Well this week I did 1 set at 40kg which is my usual deadlift weight and felt so good I jumped straight to 70kg. Had absolutely zero back or leg pain which is absolutely fantastic for me. Had a bit of a hernia type twinge which I've always had with deadlifts and is the main reason I don't do them heavily but that's all.

I did 3 x 8 at 70kg and could happily have done more but wanted to take it steady. I'm still using the rack which is at about 45cm but I don't mind that. Not sure how you guys feel about how close the bar needs to be to the floor to be classed as a proper lift? Any thoughts on that? Is there actually a standard for world record attempts? I guess there must be or you could just stick huge diameter plates on the bar and barely have to move.

Hope your head gets better soon Harvey. My old training partner used to suffer from terrible migraines and they'd leave him completely helpless. This is a guy who was back at the gym 3 days after a quadruple heart bypass so it's not like he was one to cop out given the slightest excuse.
 

I think what you are doing now is strictly speaking a rack pull, albeit a very low one. As far as I know for any competition lift you have to be the same level as the bar. But I'm not too sure the exact wording.

Finished my first leg session in three weeks today. Previously started and just left half way through. Pretty tired now hahah.

Yeah migraines suck, and nobody really knows how you feel cos even if you have the, they are a little bit different person to person. These attacks the last few months have been pretty brutal, so hopefully this cycle goes soon. I'm too inexperienced with them, speshly at the level, to know if I should or shouldn't train. At the minute I'm going in and not finishing. But I feel that's better for morale than not going at all.

Have you done your measurements recently Matt, I do enjoy seeing your changes.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 29, 2015, 06:40:01 PM
From what I can gather following a bit of research the standard deadlift height is from a bar loaded with standard 20kg Ivanko plates which are 45cm diameter. I'll aim for a lower pull next week and see how it feels.

Will probably do a stats check tomorrow. It's always been on a Wednesday and it's been 3 weeks so I'm about due. I'm expecting an increase in the waist measurement unfortunately. My belt seems to be a bit tight on hole number 3 so definitely gained a bit there. I think a combination of a weekend away, increase in nuts intake and a couple of nights out have taken their toll. Plenty of time to trim down for my holiday though so no big panic just yet.

Legs day tomorrow. I was at 75kg 2 weeks ago so will be gunning for 80kg minimum.


Title: Re: Blonde will make you STRONG
Post by: iRaise on September 29, 2015, 07:41:03 PM
From what I can gather following a bit of research the standard deadlift height is from a bar loaded with standard 20kg Ivanko plates which are 45cm diameter. I'll aim for a lower pull next week and see how it feels.

Will probably do a stats check tomorrow. It's always been on a Wednesday and it's been 3 weeks so I'm about due. I'm expecting an increase in the waist measurement unfortunately. My belt seems to be a bit tight on hole number 3 so definitely gained a bit there. I think a combination of a weekend away, increase in nuts intake and a couple of nights out have taken their toll. Plenty of time to trim down for my holiday though so no big panic just yet.

Legs day tomorrow. I was at 75kg 2 weeks ago so will be gunning for 80kg minimum.


Yeah that sounds about right deadlift wise. But who really cares. We aren't in a competition.

My legs at the minute is 3x8 followed by 2xAMRAP of two big lifts. Still very jelly.

Your squat progress is crazy though. Especially with a recovering injury. I have a holiday in a month I was thinking about dieting down for. But don't feel mentally ready to be too restrictive. Plus I haven't hit a 200kg deadlift so I will be eating everything until I do.


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 29, 2015, 08:00:31 PM
I think what you are doing now is strictly speaking a rack pull, albeit a very low one. As far as I know for any competition lift you have to be the same level as the bar. But I'm not too sure the exact wording.

For a competition deadlift, the plates must be touching the floor and your feet must be touching the floor. Your feet can be however far apart they like as long as both of them are inside of the plates. At the top of the lift, your shoulders must be rotated back and your legs must be locked. At the bottom of the lift, your hands must be in contact with the bar when the plates touch the floor (ie no dropping.)

So basically any sort of rack pull or deficit is illegal in competition format, but both are or at least should be encouraged in training.

As a progression for the deadlift though Matt, I'd recommend that once you can lift a plate on each side for 2x10-15, you start lowering the movement before you start increasing the weight. The deadlift should not be the cause of any back problems (in fact, it should be a back fix) assuming that flexibility is good and glutes are strong and healthy. So obviously what we're working on with is increasing your flexibility through the range of motion and making sure your glutes fire correctly as we do so.

All this talk of deadlifts boys. I can only take so much. Tomorrow morning I'm off for a 1RM session. I'll post the whole workout in here afterwards. :)


Title: Re: Blonde will make you STRONG
Post by: EvilPie on September 29, 2015, 09:53:33 PM

As a progression for the deadlift though Matt, I'd recommend that once you can lift a plate on each side for 2x10-15, you start lowering the movement before you start increasing the weight. The deadlift should not be the cause of any back problems (in fact, it should be a back fix) assuming that flexibility is good and glutes are strong and healthy. So obviously what we're working on with is increasing your flexibility through the range of motion and making sure your glutes fire correctly as we do so.

All this talk of deadlifts boys. I can only take so much. Tomorrow morning I'm off for a 1RM session. I'll post the whole workout in here afterwards. :)

Great advice and I'm going to follow it. Think I'll use a step so that I can alter the distance gradually and just stick to 60kg.

Have fun tomorrow :)


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 30, 2015, 01:30:33 AM
Also speaking of deadlifts :D i'll be shooting for 5 reps of 110kg tomorrow.


Title: Re: Blonde will make you STRONG
Post by: zerofive on September 30, 2015, 01:52:58 PM
1. Deadlift 1RM Test
  • 5x 60kg
  • 5x 100kg
  • 3x 140kg
  • 1x 160kg
  • 1x 180kg
  • 0x 200kg (FAIL :()
  • 1x 140kg
  • 5x 100kg
  • 10x 60kg

2. Pull-ups 4x3

3. DB Rows 4x12

4. Face Pulls 4x10

Normally finish here with some core stuff, but gave it a miss today because I was shattered from the one rep stuff and morale was kinda dented from failing at a 200. Was so strong the other day, too. Should have just gone for it then!! Nevermind, I'll 100% get it before year end.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on September 30, 2015, 03:39:17 PM
Also speaking of deadlifts :D i'll be shooting for 5 reps of 110kg tomorrow.

Great success! Felt like i was losing my grip towards the end though, any tips?

Quick numbers update:

Squat: 80
Bench: 52.5
Deadlift: 110
Row: 62.5
OHP: 42.5

Annoyingly i've injured my leg so haven't squatted in 2 weeks. Can't bend my knee or certainly put any weight on it without feeling a twinge. See someone about it?

And yeah, i am taking benching super slow. Out of all the movements i really feel the least comfortable with that one.


Title: Re: Blonde will make you STRONG
Post by: zerofive on October 04, 2015, 01:00:54 PM
Also speaking of deadlifts :D i'll be shooting for 5 reps of 110kg tomorrow.

Great success! Felt like i was losing my grip towards the end though, any tips?

Quick numbers update:

Squat: 80
Bench: 52.5
Deadlift: 110
Row: 62.5
OHP: 42.5

Annoyingly i've injured my leg so haven't squatted in 2 weeks. Can't bend my knee or certainly put any weight on it without feeling a twinge. See someone about it?

And yeah, i am taking benching super slow. Out of all the movements i really feel the least comfortable with that one.

Yeh, two weeks is about as long as I would leave something to heal by itself before going to the GP (maybe sooner if it was something that meant I couldn't squat!)

Tips on increasing your grip when deadlifting? The best way would be to just keep deadlifting! There are lots of little things you can do to increase your grip, and all of them involve holding on to some sort of weight. Hang from a pull-up bar for as long as you can, hold a deadlift at the top for as long as you can, carry some heavy weights around (see "Farmer's Carry") until your grip fails, you can even do little wrist curls with some light dumbbells.

When I do 1 reps, I don't mind chalk or switch-grip (one overhand, one underhand), but during normal training for reps I try to do as much double-over grip as I can, and use a towel to dry my hands between sets rather than reaching for the chalk. Just something else to think about. :)


Title: Re: Blonde will make you STRONG
Post by: EvilPie on October 05, 2015, 11:36:08 PM
I a bit of an issue last week following my reasonable deadlift effort. I woke up that night with really bad cramp in my calf that locked my foot out in the extended position and took ages to ease back to normal. Wasn't very pleasant at all so I decided to skip legs then ended up missing chest as well.

Anyway I was back on it this morning for shoulders and felt really good and very strong. Back session tomorrow but I don't know what I'll do about deadlifts. Might just give them a miss but I'll see how I feel. The main thing is to avoid injury, I can't miss another squat session as I'm now in danger of not hitting my 100kg target by mid November.

Had a measure on Wednesday so I'll post the stats when I can find the piece of paper I wrote them on. Everything was as expected but I need to keep a close eye on the waist. Don't want to go backwards on that at all.



Title: Re: Blonde will make you STRONG
Post by: EvilPie on October 05, 2015, 11:40:25 PM
1. Deadlift 1RM Test
  • 5x 60kg
  • 5x 100kg
  • 3x 140kg
  • 1x 160kg
  • 1x 180kg
  • 0x 200kg (FAIL :()
  • 1x 140kg
  • 5x 100kg
  • 10x 60kg

2. Pull-ups 4x3

3. DB Rows 4x12

4. Face Pulls 4x10

Normally finish here with some core stuff, but gave it a miss today because I was shattered from the one rep stuff and morale was kinda dented from failing at a 200. Was so strong the other day, too. Should have just gone for it then!! Nevermind, I'll 100% get it before year end.

Do you think you could have managed the 200kg if you skipped the 160 and 180 sets?

Crazy heavy weights you're pulling there mate. Are you getting a lot bigger with all this lifting? How much weight have you gained since getting in to the heavy lifts?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on October 05, 2015, 11:50:36 PM
Also speaking of deadlifts :D i'll be shooting for 5 reps of 110kg tomorrow.

Great success! Felt like i was losing my grip towards the end though, any tips?

Quick numbers update:

Squat: 80
Bench: 52.5
Deadlift: 110
Row: 62.5
OHP: 42.5

Annoyingly i've injured my leg so haven't squatted in 2 weeks. Can't bend my knee or certainly put any weight on it without feeling a twinge. See someone about it?

And yeah, i am taking benching super slow. Out of all the movements i really feel the least comfortable with that one.

Awesome effort with the 110kg there.

Best tip I could give regarding he grip is just to stick at it really. Whatever you do don't give up and start using straps because then your grip will never catch up with everything else.

Just hang on that little bit harder and slowly your grip will get better along with everything else.

One thing you could try is the thumb free grip if that makes sense. I find it works much better for me as wrapping my thumb around the bar tends to put a strain on my thumb. Rather than wrapping my whole hand round the bar and making a fist I just use the fingers and keep the thumbs out of the way. If you make a fist now while your sat there and squeeze really hard you may feel a strain towards the top of your thumb, you're having to do work to hold it there. Release the thumb and that pressure goes but you're still gripping just as tight with your fingers. Might be worth a try.



Title: Re: Blonde will make you STRONG
Post by: zerofive on October 06, 2015, 12:41:55 PM
1. Deadlift 1RM Test
  • 5x 60kg
  • 5x 100kg
  • 3x 140kg
  • 1x 160kg
  • 1x 180kg
  • 0x 200kg (FAIL :()
  • 1x 140kg
  • 5x 100kg
  • 10x 60kg

2. Pull-ups 4x3

3. DB Rows 4x12

4. Face Pulls 4x10

Normally finish here with some core stuff, but gave it a miss today because I was shattered from the one rep stuff and morale was kinda dented from failing at a 200. Was so strong the other day, too. Should have just gone for it then!! Nevermind, I'll 100% get it before year end.

Do you think you could have managed the 200kg if you skipped the 160 and 180 sets?

Crazy heavy weights you're pulling there mate. Are you getting a lot bigger with all this lifting? How much weight have you gained since getting in to the heavy lifts?


Almost 0% chance I'm getting 200kg off the floor cold. The sets prior to that are just additional warmups really, to get the motor units all firing together. I take about 3 minutes rest between sets of 1.

Getting a bit bigger and putting on some steady weight. Since I stopped dieting l've gained about 4-5kg. Diet wasn't exactly on point for a few weeks but eating much better/stricter now


Title: Re: Blonde will make you STRONG
Post by: EvilPie on October 06, 2015, 11:23:56 PM
Decent back session today and really starting to feel strong on the chin ups.

Managed 2 x 6 and 2 x 5 for wide grip and then 4 x 5 narrow grip. I have a feeling I'll be at double figures by my mid November target date for everything else I'm doing so going to push for that.

Legs day tomorrow and really looking forward to getting back on the squat rack. 80kg target........ Watch this space......



Title: Re: Blonde will make you STRONG
Post by: EvilPie on October 07, 2015, 08:52:13 AM
Good legs session this morning and the squats are coming along nicely.

1 x 12 @ 20kg
1 x 8 @ 50kg
1 x 8 @ 80kg
2 x 8 @ 90kg

Wasn't expecting to be at 90kg just yet but I felt good so thought I'd give it a go and it was absolutely fine. No nasty pulls or any untoward feelings anywhere so it appears that my injuries may be almost behind me for now.

I made sure I stretched well before, during and after the squats and that definitely helps.

Super confident of hitting the 100kg target now in the next few weeks so I'm really happy about that.

Chest tomorrow to give those dumbbells a blast. Not expecting any fireworks but would be nice to hit 40kg for a few reps. I'm going to go back to the 8 rep target for those from now on the same as I did before when I aimed for the 50s. It'll take longer to get there but I really can't get in to the low rep stuff. Just doesn't seem to suit me at all and I just don't enjoy it.



Title: Re: Blonde will make you STRONG
Post by: zerofive on October 07, 2015, 02:30:39 PM
Yeh matt looks like youre just going to progress using a different path. Harvey and I looking to increase weight for 3-5 reps and then increase reps at 50kg. You looking to slowly increase weight at the 8 rep range. Both seem fine.

Really nice squat numbers btw. Crushing bud.


Title: Re: Blonde will make you STRONG
Post by: iRaise on October 07, 2015, 07:46:40 PM
Matt please slow down on squats or you're gonna crush my ego. That's seriously impressive progress.

Just a quick one to let everyone know I'm still here and really enjoying training. Laptop has still died and I'm too lazy to get it fixed but still reading. Will try more posts but iPad typing is killing me.

Strength up and looking for a good 8 weeks of strength/hyper trophy before we diet again. Using 8 rep ranges. So nothing. Spectacular with numbers. Had 107.5 for 3x8 squats. Going for 3x8 44kg DB and the. 3x8 150kg for deads on Friday.

Food is waaaaay better and mentally in a better place with it.

Even contemplating brining cardio in for a day.

Updates from everyone else?


Title: Re: Blonde will make you STRONG
Post by: zerofive on October 10, 2015, 09:45:24 AM
Threw in a quick session last night. Training is still all over the show. Did 4 hours of circuit training on my course on wednesday and another 4 on monday. Absolutely battered me.

Anyways i felt like an upper body session. Thought i'd give me next program a quick trial run. Swings, bench, rows, ohp, pull-ups all 5x5 then some external rotations and a plank. Got 40kg db bench for 3x5 which im happy with. Cant remember the last time i picked up the dumbbells for a bench session


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on October 12, 2015, 08:54:30 PM
Struggling with 45kg on the OHP and 55kg on the bench press. I think the reason may be down to muscular imbalance. My PT noticed that my left side would bring the bar up quicker than my right, possibly because that side is weaker and i'm pushing that one through knowing my right will be able to catch up. At this point I'm going to solely use dumbbells for those two movements for a month or so. I'm not sure if the barbell is doing me any long term favours at the moment. 

Knee is still out of action so haven't squatted in close to a month. Deadlifts are going well though and I did 5 115kg reps today. Weighed in at 71.9kg at the end of my session. 77kg by 31st December 2015?


Title: Re: Blonde will make you STRONG
Post by: vegaslover on October 12, 2015, 09:12:39 PM
Struggling with 45kg on the OHP and 55kg on the bench press. I think the reason may be down to muscular imbalance. My PT noticed that my left side would bring the bar up quicker than my right, possibly because that side is weaker and i'm pushing that one through knowing my right will be able to catch up. At this point I'm going to solely use dumbbells for those two movements for a month or so. I'm not sure if the barbell is doing me any long term favours at the moment. 

Knee is still out of action so haven't squatted in close to a month. Deadlifts are going well though and I did 5 115kg reps today. Weighed in at 71.9kg at the end of my session. 77kg by 31st December 2015?

Putting out some good numbers there mtn, quite a bit of progress from your starting stacks.
Probs good idea to use dumb bells, give the muscles a new challenge


Title: Re: Blonde will make you STRONG
Post by: zerofive on October 12, 2015, 10:09:57 PM
Struggling with 45kg on the OHP and 55kg on the bench press. I think the reason may be down to muscular imbalance. My PT noticed that my left side would bring the bar up quicker than my right, possibly because that side is weaker and i'm pushing that one through knowing my right will be able to catch up. At this point I'm going to solely use dumbbells for those two movements for a month or so. I'm not sure if the barbell is doing me any long term favours at the moment. 

Knee is still out of action so haven't squatted in close to a month. Deadlifts are going well though and I did 5 115kg reps today. Weighed in at 71.9kg at the end of my session. 77kg by 31st December 2015?

Putting out some good numbers there mtn, quite a bit of progress from your starting stacks.
Probs good idea to use dumb bells, give the muscles a new challenge

Agree with this. As long as you're making steady progress with your lifts then there's no real reason to switch things up, but it looks as though your press and bench have both been a little stagnant so yeh I like the idea of whipping out the dumbbells. Make sure you're staying mobile, stretching, foam rolling and so on, keep everything limber. You're crushing at the minute bud, keep going


Title: Re: Blonde will make you STRONG
Post by: EvilPie on October 12, 2015, 11:37:41 PM
Chest wasn't particularly impressive on Thursday and I was aching like hell for two days afterwards. Managed 4 x 8 @ 30kg for the dumbells but the shoulders were absolutely killing. Hopefully that'll improve over the next few weeks.

Decents shoulders session today and looking forward to back tomorrow. Going to really push for 8 reps on the chin ups even it means sacrificing a few reps on the next 3 sets.

I've not got too long to my holiday now so I'm starting the big push for the run in. I fly 5 weeks today so it's decent diet and plenty of training time. I really want to hit 34" waist by then but I can't see it happening unless I do something silly with my diet and that's just not worth it. I'll settle for whatever my best happens to be.

I've noticed I'm a bit weak in the lower pecs at the moment. I've got my own ideas of how to improve on that but would be interested in what you guys think? Shoulder development is going well as is upper chest but lower chest is looking really weak and out of balance. Any tips before I start out on my own little plan?

Thanks for the positive feedback on the squats guys. I was happy with my progress but the compliments have given me a real boost. Really means a lot to get that kind of encouragement from good squatters. Not sure how far I'm going to go with them but I fancy having a bit of a push.....



Title: Re: Blonde will make you STRONG
Post by: EvilPie on October 14, 2015, 12:39:32 PM
No training for me yesterday as I felt a bit sore from physio on Monday.

Trained back this morning and managed 8, 6, 6, 4 for wide grip chins which I was pleased with. Hoping for double figures soon.

I've gone with Sean's suggestion on the deadlifts of sticking light but going for full range of motion. Managed 4 x 8 @ 60kg very comfortably which again I was really pleased with. The injury seems pretty much gone now so a few more weeks and I may start seeing some reasonable numbers. There's no way I'll aim for 1RM figures so I won't be getting near anybody else but I'd like to aim for 4 x 8 at body weight and then take it from there.



Title: Re: Blonde will make you STRONG
Post by: muckthenuts on October 14, 2015, 11:10:34 PM
If using dumbbells what sort of reps/sets/rest is ideal for a focus on increasing strength and ironing out a muscular imbalance? Would you suggest sticking roughly to the principles behind 5x5?

Sports massage booked for tomorrow. Can't decide if i'm looking forward to it or not :D


Title: Re: Blonde will make you STRONG
Post by: zerofive on October 15, 2015, 10:30:05 PM
If using dumbbells what sort of reps/sets/rest is ideal for a focus on increasing strength and ironing out a muscular imbalance? Would you suggest sticking roughly to the principles behind 5x5?

Sports massage booked for tomorrow. Can't decide if i'm looking forward to it or not :D

Yeh 5x5 with 2-3 minutes rest would be fine (or similar, like 4x6 would be fine too)

How long's your massage? Can't wait for the trip report. :D


Title: Re: Blonde will make you STRONG
Post by: iRaise on October 16, 2015, 12:25:14 PM
Remember seeing something about grip a while back.

Hanging (single and double handed)
One arm rows
Chalk


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on October 17, 2015, 11:20:28 AM
Failed at 120kg deadlifts yesterday! Was starting to wonder when my body would say no to those :D could be down to Friday night fatigue though, didn't really want to go to the gym last night but forced myself anyway. Grip still a significant issue for me so I really appreciate the tips guys, thanks a lot.

Been thinking about a change in goals. Though 5x5 has treated me well and im way, way stronger im missing the aesthetic satisfaction of the hard work im putting in. I've definitely gotten bigger but not very defined, so might switch and shoot for a more hypertrophy based focus for a bit and see what happens. 90 seconds rest between sets will also be so much more fun than 3 minutes!


Title: Re: Blonde will make you STRONG
Post by: zerofive on October 17, 2015, 01:32:23 PM
Failed at 120kg deadlifts yesterday! Was starting to wonder when my body would say no to those :D could be down to Friday night fatigue though, didn't really want to go to the gym last night but forced myself anyway. Grip still a significant issue for me so I really appreciate the tips guys, thanks a lot.

Been thinking about a change in goals. Though 5x5 has treated me well and im way, way stronger im missing the aesthetic satisfaction of the hard work im putting in. I've definitely gotten bigger but not very defined, so might switch and shoot for a more hypertrophy based focus for a bit and see what happens. 90 seconds rest between sets will also be so much more fun than 3 minutes!

Thinking of jumping on this bandwagon for a couple of weeks. I've not been able to give anywhere near 100% to my strength training while on this course. If I get on a heavy hypertrophy program then I can transition back into 5x5 training without scaring the shit out of my CNS haha.

Already way ahead of my yearly targets. Hit a 140kg squat, 120kg bench and 190kg deadlift. Only need to find another 5kg from somewhere to join 1,000lb club! Got 25 pull-ups out of 5 maximal sets the other day as well. Pretty much resigned from dumbbell bench challenge although going to pick them up towards the end of my 5x5 split early next year so we will see how strong I get then.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on October 18, 2015, 06:21:28 PM
Failed at 120kg deadlifts yesterday! Was starting to wonder when my body would say no to those :D could be down to Friday night fatigue though, didn't really want to go to the gym last night but forced myself anyway. Grip still a significant issue for me so I really appreciate the tips guys, thanks a lot.

Been thinking about a change in goals. Though 5x5 has treated me well and im way, way stronger im missing the aesthetic satisfaction of the hard work im putting in. I've definitely gotten bigger but not very defined, so might switch and shoot for a more hypertrophy based focus for a bit and see what happens. 90 seconds rest between sets will also be so much more fun than 3 minutes!

The definition is what I always used to gun for and I never went far wrong with pyramid sets between 12 and 8 reps.

Keep it simple, 4 or 5 days at the gym training one body part per day, 4 different exercises, 4 sets of 8 to 12 reps pyramiding up in weight to your 8 rep max.

Give it a go for a few weeks and see how you feel before making any adjustments.

Good luck!!



Title: Re: Blonde will make you STRONG
Post by: EvilPie on October 19, 2015, 11:25:14 PM
Tale of the tape update.......

5th Aug: Chest - 43", Waist - 35", Leg - 23.5", Bicep - 15.75"

12th Aug: Chest - 44.25", Waist - 35.25", Leg - 23.5", Bicep - 15.50"

19th Aug: Chest - 45", Waist 35", Leg - 23.5", Bicep - 16"

9th September: Chest - 44.75", Waist - 35", Leg - 24", Bicep - 16.25"

18th October: Chest - 44.5", Waist - 35", Leg - 23.5", Bicep - 16"

Mid November target....... Chest - 45", Waist - 34", Leg - 24.5", Bicep - 16.5"


Not really seeing anything happening here but really happy to be maintaining the 35" waist. It's only a few weeks to my holiday now so I'm going to have a bit of a push at hitting 34" waist. I won't be doing anything drastic, just cutting down on the lunch time and evening meal carbs/calories by cutting out a pitta at lunch and a pitta + the pasta/rice in the evening.

Will be updating weekly in the run in to the holiday as I aim for something vaguely resembling a 6 pack.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on October 20, 2015, 10:57:26 PM
So as i mentioned previously i've decided to go for a change in goals for at least the next 10 weeks. Sean has been an absolute legend and come up with a program for me that should promote hypertrophy while simultaneously addressing some of the muscle imbalances i have. Means i'm spending 5 days a week in the gym and it's going to be pretty intense, but hey that's what we've all signed up for!

Today was my first day and i took Matt's advice of pyramiding up in weight for my exercises, thanks for that. Didn't work as hard as I perhaps could have in the end but did gauge the sort of weights i'll be using to make me hit failure. My muscles were pretty swollen as i walked out, i'm aware it's only blood but pretty satisfying none the less :D looking forward to tomorrow.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on October 21, 2015, 09:39:50 AM
Another little boost on the squats.

4 x 8 @ 60kg, 80kg, 90kg & 100kg

Really pleased to hit the 100kg mark for a full set of 8 and it really didn't feel overly difficult. I don't know if I'll go any heavier but I'm pretty sure I could if I wanted to. I think I'll just see how I feel on the day and take it from there.



Title: Re: Blonde will make you STRONG
Post by: muckthenuts on October 21, 2015, 10:18:25 PM
Another little boost on the squats.

4 x 8 @ 60kg, 80kg, 90kg & 100kg

Really pleased to hit the 100kg mark for a full set of 8 and it really didn't feel overly difficult. I don't know if I'll go any heavier but I'm pretty sure I could if I wanted to. I think I'll just see how I feel on the day and take it from there.



Bloody hell, you did that quick! Great work mate


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on October 22, 2015, 08:58:46 AM
Anybody heard from iRaise lately? An update is required :D


Title: Re: Blonde will make you STRONG
Post by: iRaise on October 22, 2015, 05:53:06 PM
Another little boost on the squats.

4 x 8 @ 60kg, 80kg, 90kg & 100kg

Really pleased to hit the 100kg mark for a full set of 8 and it really didn't feel overly difficult. I don't know if I'll go any heavier but I'm pretty sure I could if I wanted to. I think I'll just see how I feel on the day and take it from there.



Pretty sure deep down I'm really p****ed off you've flew to 100kg so quickly. But will go with m yon the surface reaction and go that's amazingly well done

Due to being battered by migraines I tried some lightweight GVT last week. So never really went to failure on any set, well except squats. Was only 60 but the last set could have been one of my toughest.

In terms of overload it was fairly pointless as I wasn't reaching anywhere near the kg's per session I normally do. But was mentally so happy to do something. 

On holiday until next weds so totally rest until then. Then hopefully some more progress in the 8-12 range. Once I'm migraine free for 4 weeks I want to go back to strength works. 9 days and counting.

Huge effort for the deadlifts. What body weight were you when you tried that?


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on October 24, 2015, 09:46:04 PM
One major problem with deadlifting heavy whilst having a weak grip is that my hands get absolutely shredded. Holding dumbbells the day after was genuinely very uncomfortable. Tempted to look into gloves but i'm guessing you'll all tell me not to.


Title: Re: Blonde will make you STRONG
Post by: vegaslover on October 24, 2015, 10:19:44 PM
One major problem with deadlifting heavy whilst having a weak grip is that my hands get absolutely shredded. Holding dumbbells the day after was genuinely very uncomfortable. Tempted to look into gloves but i'm guessing you'll all tell me not to.

I wear them sometimes, if it means you can still lift it's a no brainer imo, but I know others who don't like them.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on October 24, 2015, 11:18:56 PM
Not got a problem with gloves  but I used to find they didn't help a hell of a lot anyway.

Your grip will get stronger with time and your hands will become tougher as well so eventually it won't bother you.

In the meantime you may just have to man up a bit ;)



Title: Re: Blonde will make you STRONG
Post by: GreekStein on October 25, 2015, 04:03:15 AM
I like it when my hands go all tough from the gym. Feels nice.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on October 28, 2015, 10:14:16 PM
Tale of the tape update.......

5th Aug: Chest - 43", Waist - 35", Leg - 23.5", Bicep - 15.75"

12th Aug: Chest - 44.25", Waist - 35.25", Leg - 23.5", Bicep - 15.50"

19th Aug: Chest - 45", Waist 35", Leg - 23.5", Bicep - 16"

9th September: Chest - 44.75", Waist - 35", Leg - 24", Bicep - 16.25"

18th October: Chest - 44.5", Waist - 35", Leg - 23.5", Bicep - 16"

28th October: Chest - 44.75", Waist - 35", Leg 24.25", Bicep - 16.5"

Mid November target....... Chest - 45", Waist - 34", Leg - 24.5", Bicep - 16.5"


Pretty decent development in the last ten days and I don't really know what's caused the improvements. I've done a bit of arm training which explains the biceps but everything else has remained consistent. There's obviously a bit of error margin in taking the measurement so maybe it's that but I'll take it whatever it is. Main thing as always is seeing that the waist is still at 35" which is a good indicator of maintaining the body fat levels.

I've been feeling really good in the gym and keeping my weights at good levels. Hopefully I can see a little bit more improvement in the next couple of weeks before I go away.

I'm going to knock the deadlifts on the head now until after my holiday. The last thing I want is a back twinge before a 12 hour flight so I'm just going to stick with low risk exercises at manageable weights with 8 to 10 rep target range.

I'm cutting down a bit on carbs to see if I can trim a little bit off my waist but overall I'm happy enough as things are to not worry about doing anything drastic. I'll still be enjoying beer and curry tomorrow night that's for sure.

Any updates from anyone else?


Title: Re: Blonde will make you STRONG
Post by: iRaise on October 28, 2015, 10:33:42 PM
Been in the gym today. Trying out a little 5 week hypertrophy 'blast'.

Plan is

4x15 Primary lift

5x10 Secondary lift

4x10 (single leg/arm)

4x10 (last set D/S) Isolation

4x10 (last set D/S) Isolation

4x10 (last set D/S) Isolation

All weights will stay the same, but adding a rep a week. So last week will be the big 4x20 for my primary lift.

Today I did Squats at 4x15 at 60kg, thought it would be easy and I was so so shocked at the pump/acid build up. Nightmare. But looking forward to it.

Then the diet starts in December. Going to be tough obv over Xmas, but pretty focused to it. It does mean strength training is being knocked back a bit. The plan is to do some on the diet in around Jan. Not sure what number I will be posting, but I am looking for a 200kg deadlift.

Laptop is up and running for the time being, so hopefully will be interacting a bit more.
 


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on October 28, 2015, 11:45:25 PM
Good stuff guys. Iraise do you enjoy the high rep stuff?

Not much to update from me, just banging out the program. This will take me into January at which point I'll probaby switch to training strength again.


Title: Re: Blonde will make you STRONG
Post by: zerofive on October 29, 2015, 11:27:31 AM
Haha everyone's knackered from the strength stuff!

I'm on the hypertrophy for another 4 weeks. Unlike Harvey though, I'm going to be reducing reps every week. I'm in the 6-10 rep range at the minute, so if everything goes to plan then I'll be doing 5x6 stuff for my big lifts the week before I get back on the strength hype.

This plan is very subjective and dependant upon how real life stuff goes for the remainder of the year, finding work etc.


Title: Re: Blonde will make you STRONG
Post by: iRaise on October 29, 2015, 12:48:49 PM
Good stuff guys. Iraise do you enjoy the high rep stuff?

Not much to update from me, just banging out the program. This will take me into January at which point I'll probably switch to training strength again.

I guess I prefer strength stuff, I love feeling strong. This is a different kind of challenge though, and knowing its weights I can lift, it is a good mental battle to get as many as I can out.


Title: Re: Blonde will make you STRONG
Post by: iRaise on October 29, 2015, 12:49:28 PM
Haha everyone's knackered from the strength stuff!

I'm on the hypertrophy for another 4 weeks. Unlike Harvey though, I'm going to be reducing reps every week. I'm in the 6-10 rep range at the minute, so if everything goes to plan then I'll be doing 5x6 stuff for my big lifts the week before I get back on the strength hype.

This plan is very subjective and dependant upon how real life stuff goes for the remainder of the year, finding work etc.

Confirmed battered.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on October 29, 2015, 09:24:38 PM
Haha everyone's knackered from the strength stuff!

This made me laugh aha. So far i've found hypertrophy harder work in some ways! But i've enjoyed blasting through sets far more as opposed to doing nothing for most of the time when doing 5x5.

Also gotten a couple of size related compliments lately. Always helps :D


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on October 30, 2015, 05:32:36 PM
Will keep an update of my weight itt. 73.2kg today. 77 by 31st December is the target.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on November 03, 2015, 03:34:24 PM
73.6kg.

Any suggestions for motivational workout music? I usually leave my iPod on shuffle and end up cranking out reps to S Club 7.


Title: Re: Blonde will make you STRONG
Post by: iRaise on November 03, 2015, 04:14:46 PM
73.6kg.

Any suggestions for motivational workout music? I usually leave my iPod on shuffle and end up cranking out reps to S Club 7.


Right there with you, I just have whatever songs gives me the most energy. It varies, sometimes its D&B, R&B, whatever.

The Weeknd are killing it for me at the minute.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on November 03, 2015, 05:01:34 PM
73.6kg.

Any suggestions for motivational workout music? I usually leave my iPod on shuffle and end up cranking out reps to S Club 7.


Right there with you, I just have whatever songs gives me the most energy. It varies, sometimes its D&B, R&B, whatever.

The Weeknd are killing it for me at the minute.

In what way?


Title: Re: Blonde will make you STRONG
Post by: iRaise on November 04, 2015, 01:03:33 PM
73.6kg.

Any suggestions for motivational workout music? I usually leave my iPod on shuffle and end up cranking out reps to S Club 7.


Right there with you, I just have whatever songs gives me the most energy. It varies, sometimes its D&B, R&B, whatever.

The Weeknd are killing it for me at the minute.

In what way?


Haha, in a good way, maybe a poor choice of phrase there.

My music taste is notoriously bad, I like to use the term varied.

How are updates going your end Matt?

Sets/weight/reps?

Do you have a set plan when you go in? Or improvise?

Pull ups? I am going to creep them back into my routine, weighin in at 98 at the minute with 4 weeks left of gaining, so inspite of me saying I didn;t want to go back to 100, I am quite excited/hopeful I will get there. Definitely a different body shape to my last clocking at 100.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on November 04, 2015, 01:27:29 PM
It's all going really well for me at the moment.

Every day is pre-planned with regard to the exercises I'm doing but I'll tweak the weights and reps to suit how good I'm feeling.

Everything's steadily creeping upwards and I'm feeling really positive and most importantly staying injury free. Definitely seeing some improvement in definition as well which is nice.

Pull ups are at 8, 6, 5, 5 which is decent. Think I'm going to start adding some weight to these when I'm back off my holiday and really give them a push. Would like to be able to get 4 sets of 8 out with decreased added weight each set.

Incline and decline bench are at 80kg for 8 reps which is reasonable. I'm quite a bit from failure but I'm not wanting to push too hard.

I've been doing dumbbell press as my benchmark for shoulders and they're at 26kg for 8 reps on the final set. Again not pushing it too much but enough to know I'm at the gym.

Legs tomorrow...... Will try for 100kg squats again but depends on how I feel. I missed legs last week so not sure how that will affect me.

I'll have a measure up tonight and then one more in 10 days just before I go away. I've made a couple of sneaky diet alterations to give the waist a chance of dropping below 35". Nothing drastic at all so might not have happened but we'll see....



Title: Re: Blonde will make you STRONG
Post by: the sicilian on November 04, 2015, 02:44:44 PM
http://www.independent.co.uk/arts-entertainment/music/listening-to-eminem-can-improve-athletic-performance-by-10-a6714991.html

i find certain rap ( eminem included ) music best to work out to...

currently 'Beast ' from the Southpaw movie soundtrack sees me through a power & strength circuit


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on November 04, 2015, 07:02:43 PM
http://www.independent.co.uk/arts-entertainment/music/listening-to-eminem-can-improve-athletic-performance-by-10-a6714991.html

i find certain rap ( eminem included ) music best to work out to...

currently 'Beast ' from the Southpaw movie soundtrack sees me through a power & strength circuit

Sounds interesting. What are you up to at the moment?


Title: Re: Blonde will make you STRONG
Post by: the sicilian on November 04, 2015, 09:32:55 PM
http://www.independent.co.uk/arts-entertainment/music/listening-to-eminem-can-improve-athletic-performance-by-10-a6714991.html

i find certain rap ( eminem included ) music best to work out to...

currently 'Beast ' from the Southpaw movie soundtrack sees me through a power & strength circuit

Sounds interesting. What are you up to at the moment?

my workout? or music? :)


Title: Re: Blonde will make you STRONG
Post by: iRaise on November 06, 2015, 10:53:22 AM
Matt how did legs go?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on November 06, 2015, 11:01:00 AM
Matt how did legs go?


Went out for beer and curry on Wednesday night so I had to give them a miss.

Would've trained this morning instead but I had physio yesterday so thought a rest would be wise.

I might have a go over the weekend but not certain yet. Will let you know......




Title: Re: Blonde will make you STRONG
Post by: iRaise on November 06, 2015, 11:04:14 AM
Matt how did legs go?


Went out for beer and curry on Wednesday night so I had to give them a miss.

Would've trained this morning instead but I had physio yesterday so thought a rest would be wise.

I might have a go over the weekend but not certain yet. Will let you know......




Curry power though?

I train terribly post alcohol, no idea how people can even walk through the door.

Physio? Do you have it regular in terms of prehab? Or are you still rehabbing?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on November 06, 2015, 11:11:16 AM
Matt how did legs go?


Went out for beer and curry on Wednesday night so I had to give them a miss.

Would've trained this morning instead but I had physio yesterday so thought a rest would be wise.

I might have a go over the weekend but not certain yet. Will let you know......




Curry power though?

I train terribly post alcohol, no idea how people can even walk through the door.

Physio? Do you have it regular in terms of prehab? Or are you still rehabbing?

I think I'm now 95 - 99% recovered so physio along with quite a comprehensive stretching routine is purely prehab.

I've got a long flight coming up so not sure how I'm going to deal with that. The last long flight I had is what set me back another few months so I'm going to keep up the stretching and massage so that hopefully I'm still fully fit when I get home.

I'm certainly taking it easy this and next week to make sure I don't ping anything and have to sit for 12 hours with a sore lower back. That wouldn't be pleasant at all.




Title: Re: Blonde will make you STRONG
Post by: zerofive on November 06, 2015, 01:46:29 PM
http://www.independent.co.uk/arts-entertainment/music/listening-to-eminem-can-improve-athletic-performance-by-10-a6714991.html

i find certain rap ( eminem included ) music best to work out to...

currently 'Beast ' from the Southpaw movie soundtrack sees me through a power & strength circuit

Sounds interesting. What are you up to at the moment?

my workout? or music? :)


Both! :)


Title: Re: Blonde will make you STRONG
Post by: zerofive on November 06, 2015, 01:48:04 PM
Matt how did legs go?


Went out for beer and curry on Wednesday night so I had to give them a miss.


Classic leg day


Title: Re: Blonde will make you STRONG
Post by: the sicilian on November 06, 2015, 08:35:26 PM
http://www.independent.co.uk/arts-entertainment/music/listening-to-eminem-can-improve-athletic-performance-by-10-a6714991.html

i find certain rap ( eminem included ) music best to work out to...

currently 'Beast ' from the Southpaw movie soundtrack sees me through a power & strength circuit

Sounds interesting. What are you up to at the moment?

my workout? or music? :)


Both! :)

Music.. 2 or 3 of the southpaw OST as mentioned...quite a few eminem... roy jones junior is another..DMX is another fave... lol have a little angry stuff..couple slipknot and linking park that seem to bring out some extra

Workout wise ..tbh ..i havent read that much what you guys are doing ..i may be training different as im losing weight..stripping down and cutting up as im pretty big ( in a muscular sense ) already..as well as i had put on a lot of timber :)...so big weight is out for me.. ive lost about 2 stone so far and have a PT which has made a world of difference as was doing the same old routines for years... ..doing a lot of multi setting with power and strength circuits core work etc..plus a lot of interval cardio.. had a slight tear in my left calf muscle about 4 weeks ago which makes running out of the question.. re aggravated it a touch the other day as well as i tested it on a couple runs .. is a pain as I was doing a lot of uphill interval sprints..which were abs hell but soooo good for what im trying to achieve..

So an example of a power/strength circuit... clean and press 40kg bar X 12.. 26 kg dumbell bent over kneeling row 10x each side..40kg bar lunges x12.... 12 x squats with 2 x 16kg kettle bells ...stepups holding 2 x 12kg kettles 10 each leg...12 x dumbell press with 2x 26kg... these are all continuous one after another and although the weight isnt big it is brutal... this is repeated 4 times..

i squat 100kg fairly comfortably for full sets and bench 100kg fairly comfortably.. i don't really try for max weight so not sure of what i could actually do.... leg pressed 275kg the other day which i did feel..PT thinks 300kg no probs ..not even sure thats a lot but it seemed visually a lot.. i should squat and leg press well as got very powerful thighs :)

So I started weighing 16'10..now 14'8 looking for between 13'2 and 13'6.. PT reckons heavier than 13'6 would be fine as it should be muscle rather than bodyfat... and bodyshape should be what im looking for..but we will see


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on November 06, 2015, 10:41:59 PM
That is sick sick stuff mate, sounds like you work out horrendously hard. Would love to hear how you progress if you fancy posting in the thread from time to time.


Title: Re: Blonde will make you STRONG
Post by: zerofive on November 06, 2015, 10:50:14 PM
http://www.independent.co.uk/arts-entertainment/music/listening-to-eminem-can-improve-athletic-performance-by-10-a6714991.html

i find certain rap ( eminem included ) music best to work out to...

currently 'Beast ' from the Southpaw movie soundtrack sees me through a power & strength circuit

Sounds interesting. What are you up to at the moment?

my workout? or music? :)


Both! :)

Music.. 2 or 3 of the southpaw OST as mentioned...quite a few eminem... roy jones junior is another..DMX is another fave... lol have a little angry stuff..couple slipknot and linking park that seem to bring out some extra

Workout wise ..tbh ..i havent read that much what you guys are doing ..i may be training different as im losing weight..stripping down and cutting up as im pretty big ( in a muscular sense ) already..as well as i had put on a lot of timber :)...so big weight is out for me.. ive lost about 2 stone so far and have a PT which has made a world of difference as was doing the same old routines for years... ..doing a lot of multi setting with power and strength circuits core work etc..plus a lot of interval cardio.. had a slight tear in my left calf muscle about 4 weeks ago which makes running out of the question.. re aggravated it a touch the other day as well as i tested it on a couple runs .. is a pain as I was doing a lot of uphill interval sprints..which were abs hell but soooo good for what im trying to achieve..

So an example of a power/strength circuit... clean and press 40kg bar X 12.. 26 kg dumbell bent over kneeling row 10x each side..40kg bar lunges x12.... 12 x squats with 2 x 16kg kettle bells ...stepups holding 2 x 12kg kettles 10 each leg...12 x dumbell press with 2x 26kg... these are all continuous one after another and although the weight isnt big it is brutal... this is repeated 4 times..

i squat 100kg fairly comfortably for full sets and bench 100kg fairly comfortably.. i don't really try for max weight so not sure of what i could actually do.... leg pressed 275kg the other day which i did feel..PT thinks 300kg no probs ..not even sure thats a lot but it seemed visually a lot.. i should squat and leg press well as got very powerful thighs :)

So I started weighing 16'10..now 14'8 looking for between 13'2 and 13'6.. PT reckons heavier than 13'6 would be fine as it should be muscle rather than bodyfat... and bodyshape should be what im looking for..but we will see

Love to get the angry music out when I'm training circuits and HIIT stuff. Slipknot is confirmed on my angry playlist. When I'm shooting for 1 rep max stuff tho I tend to veer towards classical and chillout. No idea why, but it seems to help me focus my energy better. Meh.

Love that circuit btw. You're still talking huge numbers for sure. 300kg leg press is massive assuming we're talking the same 10-12 reps. Total volume of 3.5 metric tonnes per set, right? Not to be sniffed at, especially at your bodyweight.

Would be very interesting to see before and after photos of a 17st muscular dude dropping 3.5 stone. I imagine you're going to look crazy shredded.


Title: Re: Blonde will make you STRONG
Post by: nirvana on November 06, 2015, 11:44:25 PM
.



Title: Re: Blonde will make you STRONG
Post by: celtic on November 07, 2015, 02:27:05 AM
It should be noted too that Sicilian is almost 50.

Incredible work for someone that age.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on November 07, 2015, 10:14:27 AM
Read through some posts, looks like a good community on here for weights sessions and I think I need some support as well as giving it out.

I've just started doing sessions at the gym, and unfortunately suffered a suspected ACL knee injury playing football which takes me off of leg weights for now and probably a while. Also any sort of weights over my head while standing is currently a no no.

However, I'm still doing 3 hour gym sessions every other day not long after I get up in the morning. I get through about 10 bananas before and during and that seems to give me the energy I need. I'm looking to do pure cardio on the off days but I feel like my knee needs alternate rest days presently.

Report on me. Was 22st 6lbs in late 2013 at 6'4, now I generally alternate between 16st-15st. I'm probably ok muscularly but want to get more powerful and shred a last bit of podge that still remains on me. Never have been shredded before and would like that, but not completely necessary.

I'm doing 4x6 generally with the last rep difficult to do as I heard that helps with size, as I want to get slightly bigger.

So my routine, which admittidely is not well researched but I think is an OK foundation to start is:

Cross trainer - 20 mins - start slow for warm up and then do 1 min on 1 min recover sprints (currently the only cardio machine my knee allows me to do)

Full body dynamic stretch out - sometimes static 30 secs stretches if feeling rigid.

(the order of these next exercises change randomly, also the weight sizes may be slightly wrong going from memory but will note them down today)

Kneeling one arm row - 25kg 4x6
Lateral raise - 8kg 4x6
One arm upright row - 25kg 4x6
Front raise - 8kg 4x6
Abs crunch machine - 2 from max (will note eventually) 4x12
Lying on bench bent arm pullover - 20kg 4x6
Chest fly machine - level 9 of 25 I think 4x6
Palms in shoulder press - 20kg 4x6
Dumbell side bend - 30kg 4x6
Biceps curl - 10kg 4x6
Hammer curl - 15kg 4x6
Triceps kick back - 8kg 4x6
Lat pull down machine - level 8 of 25 4x6
Not sure the name of this one, it's like a double handed bicep curl meeting in the middle and works the chest and shoulders - 30kg 4x6
Seated pull back machine (?) - level 8 of 25 I think 4x6

I do 25 mins on the cross trainer again

Full body 30 secs stretch out to finish


Also has to be said I take a decent amount of time between sets and get the dynamic stretching going randomly all the time.

Time seems to fly by when I am in there and even though it's early stages I am really enjoying myself.

I'm pissed off too that I can't do legs as I was near maxing everything 4x6 on the machines and would always recover with one days rest well.

My lower back is a problem area I'm afraid to touch directly as it seems to seize up quickly and I hope that the other exercises I do work it by proxy to an OK standard because if I go at it directly I have to normally sit out for a week before I'm good again.

Could be dangerous not working the lower back so I might start extremely low just to slowly get things moving today. I think it might have something to do with the excessive sitting I do during the day.

I'm hopeful if I consistently do something like this every two days I should see results eventually. I will be increasing when it gets easier everywhere. Also if I feel stiff somewhere I will avoid the area or go less hard at it. But normally after a stretch out I'm fine everywhere. I might find that it's working too hard and that I won't be able to keep it up. I won't go crazy, if it is going to cause injury I will pull back

Apologies for the length of that and the not being precise.

Btw I find I take to weight lifting alright, but by no means know entirely what I am doing at all. And my only consistent weight lifting experience was 8 years ago at 18, but that was only some bedroom dumbbell action. The only bit of action I was getting in there.










Title: Re: Blonde will make you STRONG
Post by: zerofive on November 07, 2015, 10:53:21 AM
Report on me. Was 22st 6lbs in late 2013 at 6'4, now I generally alternate between 16st-15st.

First off, this is a huge huge huge accomplishment. I don't know how easy or difficult you found the whole process, but you've basically lost 1lb per week for 2 years straight and that shows an insane amount of dedication and commitment. Not sure if you were being intentionally modest about this, but seriously well done.

Reading through your post, you've said you want to get more powerful, you want to put on size, and you wouldn't mind losing some more bodyfat. I won't lie to you, it's going to be tough to do all three at the same time, but certainly not impossible. I was just talking to Harvey (iRaise) this morning about the routine I was doing over summer and I basically accomplished all three. My routine structure looked a little something like this.

[strength movement] 5x3
[strength movement] 4x5
[compound movement] 3x10
[compound movement] 3x10
[accessory movement] 8x8
[accessory movement] 3x15
[abs/calves circuit] 10 mins
[cardio] 10 mins

I trained 6 times a week, and did back/chest/legs/shoulders/arms/legs although my second leg session wouldn't follow this structure it would just be whatever I could get done with whatever I had left in the tank. My calories started at maintenance and I added 75kcals per week, so by week 8 I was eating at a 600kcal excess (although obviously I got bigger and leaner throughout the program so that number wouldn't actually be 600, closer to 450 or something), plus I would spent my rest day basically eating everything I could see haha

Bit of a tangent, but hopefully that gives you an idea of the amount of work I needed to put in as a 6'1" dude weighing in at 15.7st. Also feel free to copy that structure if you ever feel unhappy with your current routine, which is really what Icame here to talk about.

What you're doing seems like an insane amount of volume. The absoliute upper limit of workout sets I would put in someone's routine is between 30-35. I would consider the routine I posted above to be high volume. At a rough count, your routine is asking for no fewer than 60 (SIXTY) working sets. When I took a glance at first I thought that's probably 2 sessions' worth of work there, and it pretty much is exactly. If you split it right down the middle you get 2 workouts with 30 working sets each, which is big but doable seeing as there is some isolation and abdominal stuff in there. Consider taking all the "pulling" movements (ie stuff that uses your back and biceps) and putting that into one workout, and do the same with all your "pushing" movements. Then you can throw the abs work in on both days if you really want.

btw, does that meet-in-the-middle bicep curl for chest and shoulders look like this?

YouTube: http://www.youtube.com/watch?v=M1N804yWA-8


Title: Re: Blonde will make you STRONG
Post by: booder on November 07, 2015, 01:02:01 PM
Matt how did legs go?


Went out for beer and curry on Wednesday night so I had to give them a miss.






Has Wednesday night curry replaced Thursday night curry or was this a temporary departure from the routine ?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on November 07, 2015, 03:05:27 PM
Matt how did legs go?


Went out for beer and curry on Wednesday night so I had to give them a miss.






Has Wednesday night curry replaced Thursday night curry or was this a temporary departure from the routine ?

Just a bonfire night induced glitch.

Normal service resumed next week.


Title: Re: Blonde will make you STRONG
Post by: the sicilian on November 07, 2015, 04:58:58 PM
It should be noted too that Sicilian is almost 50.

Incredible work for someone that age.

Lol tosser...For clarification I'm 47 in January


Title: Re: Blonde will make you STRONG
Post by: TightEnd on November 07, 2015, 05:03:39 PM
It should be noted too that Sicilian is almost 50.

Incredible work for someone that age.

Lol tosser...For clarification I'm 47 in January

know any good herbalife reps?


Title: Re: Blonde will make you STRONG
Post by: iRaise on November 07, 2015, 10:20:22 PM
It should be noted too that Sicilian is almost 50.

Incredible work for someone that age.

Yeah that is insane, really inspirational.

Silican post moooore


Title: Re: Blonde will make you STRONG
Post by: iRaise on November 07, 2015, 10:21:27 PM
It should be noted too that Sicilian is almost 50.

Incredible work for someone that age.

Lol tosser...For clarification I'm 47 in January

Still incredible,

Still post more


Title: Re: Blonde will make you STRONG
Post by: the sicilian on November 07, 2015, 10:30:33 PM
It should be noted too that Sicilian is almost 50.

Incredible work for someone that age.

Lol tosser...For clarification I'm 47 in January

know any good herbalife reps?

A few :)


Title: Re: Blonde will make you STRONG
Post by: the sicilian on November 07, 2015, 10:40:28 PM
That is sick sick stuff mate, sounds like you work out horrendously hard. Would love to hear how you progress if you fancy posting in the thread from time to time.

Cheers... will do....  having a touch of trouble moving past the 14.5 stone mark but PT said prob body fat converting hope so but still want to lean up..


Title: Re: Blonde will make you STRONG
Post by: the sicilian on November 07, 2015, 10:50:50 PM
http://www.independent.co.uk/arts-entertainment/music/listening-to-eminem-can-improve-athletic-performance-by-10-a6714991.html

i find certain rap ( eminem included ) music best to work out to...

currently 'Beast ' from the Southpaw movie soundtrack sees me through a power & strength circuit

Sounds interesting. What are you up to at the moment?

my workout? or music? :)


Both! :)

Music.. 2 or 3 of the southpaw OST as mentioned...quite a few eminem... roy jones junior is another..DMX is another fave... lol have a little angry stuff..couple slipknot and linking park that seem to bring out some extra

Workout wise ..tbh ..i havent read that much what you guys are doing ..i may be training different as im losing weight..stripping down and cutting up as im pretty big ( in a muscular sense ) already..as well as i had put on a lot of timber :)...so big weight is out for me.. ive lost about 2 stone so far and have a PT which has made a world of difference as was doing the same old routines for years... ..doing a lot of multi setting with power and strength circuits core work etc..plus a lot of interval cardio.. had a slight tear in my left calf muscle about 4 weeks ago which makes running out of the question.. re aggravated it a touch the other day as well as i tested it on a couple runs .. is a pain as I was doing a lot of uphill interval sprints..which were abs hell but soooo good for what im trying to achieve..

So an example of a power/strength circuit... clean and press 40kg bar X 12.. 26 kg dumbell bent over kneeling row 10x each side..40kg bar lunges x12.... 12 x squats with 2 x 16kg kettle bells ...stepups holding 2 x 12kg kettles 10 each leg...12 x dumbell press with 2x 26kg... these are all continuous one after another and although the weight isnt big it is brutal... this is repeated 4 times..

i squat 100kg fairly comfortably for full sets and bench 100kg fairly comfortably.. i don't really try for max weight so not sure of what i could actually do.... leg pressed 275kg the other day which i did feel..PT thinks 300kg no probs ..not even sure thats a lot but it seemed visually a lot.. i should squat and leg press well as got very powerful thighs :)

So I started weighing 16'10..now 14'8 looking for between 13'2 and 13'6.. PT reckons heavier than 13'6 would be fine as it should be muscle rather than bodyfat... and bodyshape should be what im looking for..but we will see

Love to get the angry music out when I'm training circuits and HIIT stuff. Slipknot is confirmed on my angry playlist. When I'm shooting for 1 rep max stuff tho I tend to veer towards classical and chillout. No idea why, but it seems to help me focus my energy better. Meh.

Love that circuit btw. You're still talking huge numbers for sure. 300kg leg press is massive assuming we're talking the same 10-12 reps. Total volume of 3.5 metric tonnes per set, right? Not to be sniffed at, especially at your bodyweight.

Would be very interesting to see before and after photos of a 17st muscular dude dropping 3.5 stone. I imagine you're going to look crazy shredded.

Yup I always count full sets between 10-12... im only short 5'6 so im ideally built for squatting ..PT is introducing pyramid set that go 14-12-10-8 for certain push & pull movements.. lol maybe post a couple pics.. will get plenty of stick from certain mates on blonde if i do


Title: Re: Blonde will make you STRONG
Post by: EvilPie on November 08, 2015, 08:43:02 PM
Tale of the tape update.......

5th Aug: Chest - 43", Waist - 35", Leg - 23.5", Bicep - 15.75"

12th Aug: Chest - 44.25", Waist - 35.25", Leg - 23.5", Bicep - 15.50"

19th Aug: Chest - 45", Waist 35", Leg - 23.5", Bicep - 16"

9th September: Chest - 44.75", Waist - 35", Leg - 24", Bicep - 16.25"

18th October: Chest - 44.5", Waist - 35", Leg - 23.5", Bicep - 16"

28th October: Chest - 44.75", Waist - 35", Leg 24.25", Bicep - 16.5"

8th November: Chest - 45", Waist - 34.75",Leg - 23.75", Bicep - 16.25


Mid November target....... Chest - 45", Waist - 34", Leg - 24.5", Bicep - 16.5"


No major surprises with the stats today. Everything remaining stable which I'm absolutely fine with as long as the waist stays trim.

One more week to my holiday so I'll be taking it really steady so as to not risk any injuries before the long flight. With a bit of luck I'll cope with both flights and be straight back in to it on my return but we shall see.

Not sure where I'm going with training when I get back but I'll probably be looking for  new target probably involving chin ups. 4 x 10 seems a good place to aim for....



Title: Re: Blonde will make you STRONG
Post by: Ant040689 on November 09, 2015, 09:18:20 AM
About to start my 5th session today.

I have noticed improvements in my gut fat disappearing somewhat but slowly. It's like I still look podgy but my my muscular shape is improving.

I'm wanting too much too quickly in my head and I'm annoyed it will be a long process. Mainly because when I was obese and knew something clicked in my head that I would lose all the weight but it was going to take time I was frustrated I couldn't have all the results straight away. And I see myself following the same frustration.

If I dealt with the weightloss more professionally I would have done all this work at the same time so it would have merged wonderfully, but I just wanted to take things easy. And tbh it is so much easier working out with my current body frame than any other while I was losing weight.

So basically this post was just saying that I have ridden some mental frustration about how much of a long process this will be but I'm readied.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on November 09, 2015, 11:07:43 AM
Report on me. Was 22st 6lbs in late 2013 at 6'4, now I generally alternate between 16st-15st.

First off, this is a huge huge huge accomplishment. I don't know how easy or difficult you found the whole process, but you've basically lost 1lb per week for 2 years straight and that shows an insane amount of dedication and commitment. Not sure if you were being intentionally modest about this, but seriously well done.

Reading through your post, you've said you want to get more powerful, you want to put on size, and you wouldn't mind losing some more bodyfat. I won't lie to you, it's going to be tough to do all three at the same time, but certainly not impossible. I was just talking to Harvey (iRaise) this morning about the routine I was doing over summer and I basically accomplished all three. My routine structure looked a little something like this.

[strength movement] 5x3
[strength movement] 4x5
[compound movement] 3x10
[compound movement] 3x10
[accessory movement] 8x8
[accessory movement] 3x15
[abs/calves circuit] 10 mins
[cardio] 10 mins

I trained 6 times a week, and did back/chest/legs/shoulders/arms/legs although my second leg session wouldn't follow this structure it would just be whatever I could get done with whatever I had left in the tank. My calories started at maintenance and I added 75kcals per week, so by week 8 I was eating at a 600kcal excess (although obviously I got bigger and leaner throughout the program so that number wouldn't actually be 600, closer to 450 or something), plus I would spent my rest day basically eating everything I could see haha

Bit of a tangent, but hopefully that gives you an idea of the amount of work I needed to put in as a 6'1" dude weighing in at 15.7st. Also feel free to copy that structure if you ever feel unhappy with your current routine, which is really what Icame here to talk about.

What you're doing seems like an insane amount of volume. The absoliute upper limit of workout sets I would put in someone's routine is between 30-35. I would consider the routine I posted above to be high volume. At a rough count, your routine is asking for no fewer than 60 (SIXTY) working sets. When I took a glance at first I thought that's probably 2 sessions' worth of work there, and it pretty much is exactly. If you split it right down the middle you get 2 workouts with 30 working sets each, which is big but doable seeing as there is some isolation and abdominal stuff in there. Consider taking all the "pulling" movements (ie stuff that uses your back and biceps) and putting that into one workout, and do the same with all your "pushing" movements. Then you can throw the abs work in on both days if you really want.

btw, does that meet-in-the-middle bicep curl for chest and shoulders look like this?

YouTube: http://www.youtube.com/watch?v=M1N804yWA-8

Says plugin not supported for the vid I think you linked will have a look on the pc later.

Cheers for insight into your routine. I will alter mine after today to look similar. Probably have been feeling a little too drained hours after my routine unsurprisingly, but I'm feeling pretty enthusiastic about it all which is why I have gone off like a madman.

With the talk of calories I'm taking your advice on board but initially I am just going to listen to my body and eat accordingly, got a voracious appetite generally. If there are any problems after a month or two with the approach I might start counting calories. But honestly I would hate to and hopefully I won't need to.

I think you know already I'm whole foods plant based. So generally a lowish protein intake, but from what I have read great results can still be got. I know most people are going to disagree but I suppose let me have a little look see and report back. Generally feeling mad energetic and I'm optimistic.

So yup looking forward to this.

I like the layout you have going there evilpie. Good for noting progress. Will get around to taking my measurements too.


Title: Re: Blonde will make you STRONG
Post by: the sicilian on November 09, 2015, 02:53:30 PM
Tale of the tape update.......

5th Aug: Chest - 43", Waist - 35", Leg - 23.5", Bicep - 15.75"

12th Aug: Chest - 44.25", Waist - 35.25", Leg - 23.5", Bicep - 15.50"

19th Aug: Chest - 45", Waist 35", Leg - 23.5", Bicep - 16"

9th September: Chest - 44.75", Waist - 35", Leg - 24", Bicep - 16.25"

18th October: Chest - 44.5", Waist - 35", Leg - 23.5", Bicep - 16"

28th October: Chest - 44.75", Waist - 35", Leg 24.25", Bicep - 16.5"

8th November: Chest - 45", Waist - 34.75",Leg - 23.75", Bicep - 16.25


Mid November target....... Chest - 45", Waist - 34", Leg - 24.5", Bicep - 16.5"


No major surprises with the stats today. Everything remaining stable which I'm absolutely fine with as long as the waist stays trim.

One more week to my holiday so I'll be taking it really steady so as to not risk any injuries before the long flight. With a bit of luck I'll cope with both flights and be straight back in to it on my return but we shall see.

Not sure where I'm going with training when I get back but I'll probably be looking for  new target probably involving chin ups. 4 x 10 seems a good place to aim for....



leg measurement.. around the meat of the thigh?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on November 09, 2015, 07:04:18 PM

leg measurement.. around the meat of the thigh?

Yeah. Basically the widest part.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on November 10, 2015, 12:26:12 PM
74kg. On course for 77kg by the end of the year and hopefully beyond that if i continue to train and eat well. Took my first 5g of creatine yesterday and will be whacking that in my postwork out shakes from now on, thanks for the advice Sean.

Played indoor cricket last Tuesday and unfortunately greatly exacerbated a knee issue that's been plaguing me for a while now. Took it to the GP who diagnosed ligament damage prescribing me some gel and anti inflammatory tablets. Really would like it healed asap as i haven't visited the squat rack in ages now because of it.

Also purely mentioning for progress purposes not a brag: one girl recently commented on my arms and another (evidently more forward girl) complimented my glutes :D Blonde will get you laid perhaps? Ha ha.


Title: Re: Blonde will make you STRONG
Post by: iRaise on November 12, 2015, 12:54:20 PM
Up to 99kg, if I peak at 100kg by end of Nov will be really pleased, definitely a different physique to the 99kg this time last year. Officially not as strong, but that is just because I have laid of strength work, very confident I could surpass those levels within a week if I could/tried. However, very happy doing the volume work, just started the 4x17 week and it's manageable. Not sure how 4x20 will go, but have three weeks to figure that out.

Really enjoying training at the minute, hitting between 4k-5k kcals a day and its not too tough. Not a day I don't look forward to so that's a nice place to be.

Definitely want the 4x10 pull ups Matt is talking about, but that might have to wait til NY.

Going to taper food down from Dec. and hoping to peak around 85-87kg, but that could be very optimistic and health dependant.

How is everyone else getting on?


Title: Re: Blonde will make you STRONG
Post by: iRaise on November 15, 2015, 04:32:04 PM
Can't remember where I saw it in here, or in the other thread but the talk of protein levels game up. Assuming it is in here.

Been reading a lot on this recently (just coincidence), from my reading people have been making strength and size gains from as little as 1g/1kg body mass and in one of those studies the participants were 70 plus and only training 3 times a week. I am not sure about their previous training history.

So I think for people who naturally eat slightly lower for whatever reason you may be fine.

What a lot of talk is on is about optimal/maximal results. So people may make good progress at lower protein levels but it will only be a % of total progress available. But I guess it is all individual preference, fi you don't wanna hammer down food every X hours and your happy who cares.

Also been reading into tracking vs ad libitum. For anyone training less that 3-5 years, tracking seems to be by far the best way of doing it, as people just don't get the right amount of kcals or don't understand portion control. So if you are struggling with progress/energy levels/strength/size it is always good to go back to some tracking to see where you are at.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on November 18, 2015, 11:45:35 AM
Can't remember where I saw it in here, or in the other thread but the talk of protein levels game up. Assuming it is in here.

Been reading a lot on this recently (just coincidence), from my reading people have been making strength and size gains from as little as 1g/1kg body mass and in one of those studies the participants were 70 plus and only training 3 times a week. I am not sure about their previous training history.

So I think for people who naturally eat slightly lower for whatever reason you may be fine.

What a lot of talk is on is about optimal/maximal results. So people may make good progress at lower protein levels but it will only be a % of total progress available. But I guess it is all individual preference, fi you don't wanna hammer down food every X hours and your happy who cares.

Also been reading into tracking vs ad libitum. For anyone training less that 3-5 years, tracking seems to be by far the best way of doing it, as people just don't get the right amount of kcals or don't understand portion control. So if you are struggling with progress/energy levels/strength/size it is always good to go back to some tracking to see where you are at.

Ta for the info very much appreciated. Post as much as you can on all topics surrounding this if you can.

I'm the one that is on the low protein and it is dreadfully low. Obviously low protein is healthy as if you get enough cals it's basically impossible to be protein deficient. But it looks like my gains at the gym are being hampered by me eating solely oranges, bananas, Brown rice, veg and bread most days. I do eat lentils too but not that much.

Going to change that today. I hope to get to 0.73g/lb of protein which I have read is close to optimal. At around 218 lbs currently, that's I think 150-180g. If I add 1kg (5 cups) of cooked lentils to my diet that's about 100g, then the rest probably gets me into the 130's.

I am going to start with that after my mammoth weight session today and see how palatable it is, and actually try and get a better picture of how many calories I consume and that I exert at the gym.

I think i have had close to 10 hard sessions now of either cardio and lifting weights and the fat reduction on my body is great and to be expected eating such a low fat diet, but even though I am getting stronger I think I am not getting as big as I could be.

Saying that my goals are to be a semi pro goalkeeper which I was effectively before my ACL injury a month ago and now i have to wait a year to return to that and most goalkeepers around my height weigh no more than 210lbs. So maybe the fact that my muscles aren't growing that big is a good thing as they are big enough already. Could just be a case of getting rid of the fat.

Anyway I will experiment and let you guys know.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on November 19, 2015, 10:35:51 PM
75.3kg. Boom.

How's everybody doing?


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on November 20, 2015, 02:13:34 PM
Afternoon all,

I've had about 18 months of exercising well, lifting quite big and watching what I eat. The last month, I've derailed big time, in part because I have a sleight knee pain (which I am getting looked at) and mostly because the cold weather has suddenly demotivated me a bit.

So to get things back on track, I am posting here to provide that much needed boost of accountability.

I'm going to do this for the rest of the year, and I'm going to set some PB targets for the end of the year: http://stronglifts.com/5x5/#Summary_of_Stronglifts_52155

The reason why I have chosen this is because right now I want something really simple, because my mind isn't particularly on things at the gym.

I'll set my targets next week.

Quick question for the clever fellas. Regarding squat and deadlift, is there a modified version of each that is less intense on the knees? I'm getting my knee looked at in January because my wife gets this very generous new healthcare programme at work, and I get a ton of money off things like physio, starting in the new year. 






Title: Re: Blonde will make you STRONG
Post by: zerofive on November 20, 2015, 03:14:32 PM
Afternoon all,

I've had about 18 months of exercising well, lifting quite big and watching what I eat. The last month, I've derailed big time, in part because I have a sleight knee pain (which I am getting looked at) and mostly because the cold weather has suddenly demotivated me a bit.

So to get things back on track, I am posting here to provide that much needed boost of accountability.

I'm going to do this for the rest of the year, and I'm going to set some PB targets for the end of the year: http://stronglifts.com/5x5/#Summary_of_Stronglifts_52155

The reason why I have chosen this is because right now I want something really simple, because my mind isn't particularly on things at the gym.

I'll set my targets next week.

Quick question for the clever fellas. Regarding squat and deadlift, is there a modified version of each that is less intense on the knees? I'm getting my knee looked at in January because my wife gets this very generous new healthcare programme at work, and I get a ton of money off things like physio, starting in the new year.  

Deadlifts shouldn't be particularly taxing on the knees anywat, but if it's giving you grief, then you can perform what's called a "rack pull." Basically raise the height of the bar without raising the platform (you can use blocks or plates or safety rails in your squat rack or power rack.) From there, you're going to perform the top half of the deadlift, making sure that you still contract your glutes at the top of the movement.

(http://www.mensfitness.com/sites/mensfitness.com/files/d6/2010-images-ylwp10b-Rack-Pull-1.jpg)

As for squats, it's going to depend exactly what you've done to your knee. You could try "reverse lunges." Performing lunges in this way will give you greater control over the tracking of your knee, if that's what's causing the issue. Alternatively, you could try "box squats," where you set up something behind you to sit on, which will give you greater control over the depth of your squat.

If you're following 5x5 then presumably you wouldn't perform "leg extensions" anyway, but definitely stay away from that movement. That will fuck your shit up at the best of times, nevermind if your knee is already in bits ;)


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on November 20, 2015, 03:56:20 PM
Deadlifts shouldn't be particularly taxing on the knees anywat, but if it's giving you grief, then you can perform what's called a "rack pull." Basically raise the height of the bar without raising the platform (you can use blocks or plates or safety rails in your squat rack or power rack.) From there, you're going to perform the top half of the deadlift, making sure that you still contract your glutes at the top of the movement.

(http://www.mensfitness.com/sites/mensfitness.com/files/d6/2010-images-ylwp10b-Rack-Pull-1.jpg)

That looks like a plan

As for squats, it's going to depend exactly what you've done to your knee. You could try "reverse lunges." Performing lunges in this way will give you greater control over the tracking of your knee, if that's what's causing the issue. Alternatively, you could try "box squats," where you set up something behind you to sit on, which will give you greater control over the depth of your squat.

Also looks like a plan

If you're following 5x5 then presumably you wouldn't perform "leg extensions" anyway, but definitely stay away from that movement. That will fuck your shit up at the best of times, nevermind if your knee is already in bits ;)

LOL, this probably explains why I am in this mess in the first place, I've been doing the shit out of this :) oops

Thanks fella


Title: Re: Blonde will make you STRONG
Post by: zerofive on November 20, 2015, 03:59:22 PM
Deadlifts shouldn't be particularly taxing on the knees anywat, but if it's giving you grief, then you can perform what's called a "rack pull." Basically raise the height of the bar without raising the platform (you can use blocks or plates or safety rails in your squat rack or power rack.) From there, you're going to perform the top half of the deadlift, making sure that you still contract your glutes at the top of the movement.

(http://www.mensfitness.com/sites/mensfitness.com/files/d6/2010-images-ylwp10b-Rack-Pull-1.jpg)

That looks like a plan

As for squats, it's going to depend exactly what you've done to your knee. You could try "reverse lunges." Performing lunges in this way will give you greater control over the tracking of your knee, if that's what's causing the issue. Alternatively, you could try "box squats," where you set up something behind you to sit on, which will give you greater control over the depth of your squat.

Also looks like a plan

If you're following 5x5 then presumably you wouldn't perform "leg extensions" anyway, but definitely stay away from that movement. That will fuck your shit up at the best of times, nevermind if your knee is already in bits ;)

LOL, this probably explains why I am in this mess in the first place, I've been doing the shit out of this :) oops

Thanks fella

No problem. Looking forward to following your progress :)


Title: Re: Blonde will make you STRONG
Post by: vegaslover on November 20, 2015, 05:12:57 PM
Probs not for you Barry but when I saw a specialist with my knee probs, as well as suggesting reverse lunges and lots of stretching for the hamstring ( he stated that he thought my tight hamstrings were effecting my knee), he also recommended using the exercise bike as it keeps the knee straight.

Probs not much use for you whilst concentrating on strength, just something you might be able to utilise for leg work.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on November 20, 2015, 06:30:51 PM
Welcome aboard Dave Shoelace, i was a fellow 5x5er until recently. Look forward to following your progress.



Title: Re: Blonde will make you STRONG
Post by: GreekStein on November 21, 2015, 09:52:26 AM
With regard to deadlift, I've always used an over under grip but now any videos I seem to watch, guys advocate using a double overhand grip to keep everything even and balanced.

Thoughts?


Title: Re: Blonde will make you STRONG
Post by: zerofive on November 21, 2015, 10:21:56 AM
With regard to deadlift, I've always used an over under grip but now any videos I seem to watch, guys advocate using a double overhand grip to keep everything even and balanced.

Thoughts?

Going to +1 what they said. Even very small things you do day to day create little imbalances, for example try locking or unlocking a door, taking a drink, writing a note, using a mouse etc. with your "other" hand. Turns out you're just not quite as good at it! These things obviously won't generate huge, problematic muscle imbalances throughout the body so it's not a problem. However, if every time you pick up some heavy ass weight you are doing so with an obviously imbalanced technique or posture, it's easy to see how this might create a much less even distribution of strength and co-ordination.

With that said, I find using an over/under grip very beneficial for heavy deadlifting. What I do is I make sure for every rep that my left hand is the "under," that I do one rep where my right hand is the under. And next session I will endevour to start with the opposite hand under. Where I can, though, I will try to use double over.


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on November 21, 2015, 05:48:20 PM
Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Barbell row: Dunno yet
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


Title: Re: Blonde will make you STRONG
Post by: zerofive on November 21, 2015, 07:11:22 PM
Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Barbell row: Dunno yet
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


I would make the same assumption. It's easier to do it again than it is to begin with, just need to make sure you progress sensibly and don't just "force it" just because you used to be able to do it. I know you literally wrote the book on entitlement, but just thought it was worth mentioning...

Definitely think those targets are achievable, but I am baffled by the size of the deadlift number compared to the size of your squat number! How's that happened?!


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on November 21, 2015, 07:13:58 PM
Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Barbell row: Dunno yet
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


I would make the same assumption. It's easier to do it again than it is to begin with, just need to make sure you progress sensibly and don't just "force it" just because you used to be able to do it. I know you literally wrote the book on entitlement, but just thought it was worth mentioning...

Definitely think those targets are achievable, but I am baffled by the size of the deadlift number compared to the size of your squat number! How's that happened?!

Should be more/less?

With the deadlift my grip fails me way before my legs and back


Title: Re: Blonde will make you STRONG
Post by: zerofive on November 21, 2015, 07:59:56 PM
Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Barbell row: Dunno yet
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


I would make the same assumption. It's easier to do it again than it is to begin with, just need to make sure you progress sensibly and don't just "force it" just because you used to be able to do it. I know you literally wrote the book on entitlement, but just thought it was worth mentioning...

Definitely think those targets are achievable, but I am baffled by the size of the deadlift number compared to the size of your squat number! How's that happened?!

Should be more/less?

With the deadlift my grip fails me way before my legs and back

For most people, their deadlift will be stronger than their squat, but if your grip fails then that makes perfect sense. It might be worthwhile addressing if it's a particularly weak area. There are plenty of grip strength accessories you can do to help. Perhaps pick one and throw it in at the end on deadlift days?


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on November 21, 2015, 08:04:51 PM
Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Barbell row: Dunno yet
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


I would make the same assumption. It's easier to do it again than it is to begin with, just need to make sure you progress sensibly and don't just "force it" just because you used to be able to do it. I know you literally wrote the book on entitlement, but just thought it was worth mentioning...

Definitely think those targets are achievable, but I am baffled by the size of the deadlift number compared to the size of your squat number! How's that happened?!

Should be more/less?

With the deadlift my grip fails me way before my legs and back

For most people, their deadlift will be stronger than their squat, but if your grip fails then that makes perfect sense. It might be worthwhile addressing if it's a particularly weak area. There are plenty of grip strength accessories you can do to help. Perhaps pick one and throw it in at the end on deadlift days?

Yeah I already made a big step forward with my grip by using an over/under grip, so with a bit of luck I might see the deadlift overtake the squat earlier next year.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on November 22, 2015, 04:48:49 PM
I have settled on a routine now.

One weights day, one day cardio x3 then a rest day each week.

Not going to worry about protein at all until I drop body fat, but I assume I will get the physique I want anyway on the current diet. I just think I need shredding really.

Getting great results, the hard to shift body fat is depleting (but quite slow going, to be expected though, I have only been around 2 weeks at it) and I have been slightly upping the routine in either reps, resistance or weight in all areas. Plus I am doing full stretch outs most days and making sure I am taking it easy enough so i can go again the next day. Feeling good, buzzing with it, and I am surprised that I think I will find exercising hard quite easy and enjoyable from this point on which is refreshing.

I will post up some stats eventually on the routine.


Title: Re: Blonde will make you STRONG
Post by: zerofive on November 22, 2015, 11:18:11 PM
I have settled on a routine now.

One weights day, one day cardio x3 then a rest day each week.

Not going to worry about protein at all until I drop body fat, but I assume I will get the physique I want anyway on the current diet. I just think I need shredding really.

Getting great results, the hard to shift body fat is depleting (but quite slow going, to be expected though, I have only been around 2 weeks at it) and I have been slightly upping the routine in either reps, resistance or weight in all areas. Plus I am doing full stretch outs most days and making sure I am taking it easy enough so i can go again the next day. Feeling good, buzzing with it, and I am surprised that I think I will find exercising hard quite easy and enjoyable from this point on which is refreshing.

I will post up some stats eventually on the routine.

Big fan of the 1 on / 1 off routines. Looking forward to seeing what sort of results you get. :)


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on November 23, 2015, 06:02:40 PM
Slowly but surely my knee is starting to feel less painful. The general consensus regarding ligament damage seems to be that it needs rest to fully recuperate rather than any light work to strengthen the area, so i'm going to leave the squat rack firmly alone for a while yet. Haven't squatted in ages now and i can't decide whether i miss it or not :D

Another thing i've just started doing before my hypertrophy training is necking a glass of fizzy orange lucozade before my sessions just to give me a little boost after a long day of work. Any thoughts regarding pre-workout shakes?


Title: Re: Blonde will make you STRONG
Post by: iRaise on November 23, 2015, 06:25:40 PM
Finally hit 4x20 for squats Saturday. Really tough session but very confident I can hit that on a diet and get more weight next time around.

Little disappointed with my form on the last set. But we learn.

Diet starts next week and I think I will be around the 100kg still at the start so it makes for easy maths.

How's everybody else dong.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on November 26, 2015, 03:31:07 PM
I have an ACL injury on my left knee that I am doing sort of body weight stuff with when I work on my legs. I'm pre op and need to wait a couple of months for it. Because of this, I generally have only been doing dumbbell and machine stuff where I'm standing less for my upper body.

Am I missing a trick having to do loads of isolates? I feel like on weights day it takes me an age to cover all of my upper body. Just to let you know I'm keen doing all of the upper body in one day, I don't mind a long day with it.

I really wouldn't mind a routine that you did less to get the same results as three seperate routines. Like I imagine push ups does your chest and back. Or pull ups would do arms, back and shoulders. I couldn't do the former because of my knee.

My knee could probably allow for a bit of weight. I'm wondering firstly if I am worrying about nothing or if there are things I can do that would work better than dumbbells to expediate my routine even with a very dodgy knee.



Title: Re: Blonde will make you STRONG
Post by: Ant040689 on November 26, 2015, 03:49:59 PM
Btw push ups are fine I just tried. I must just hate them, never strung more than 10 proper ones together in one go lifetime probs.


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on November 26, 2015, 05:57:50 PM
Deadlifts shouldn't be particularly taxing on the knees anywat, but if it's giving you grief, then you can perform what's called a "rack pull." Basically raise the height of the bar without raising the platform (you can use blocks or plates or safety rails in your squat rack or power rack.) From there, you're going to perform the top half of the deadlift, making sure that you still contract your glutes at the top of the movement.

(http://www.mensfitness.com/sites/mensfitness.com/files/d6/2010-images-ylwp10b-Rack-Pull-1.jpg)

That looks like a plan

As for squats, it's going to depend exactly what you've done to your knee. You could try "reverse lunges." Performing lunges in this way will give you greater control over the tracking of your knee, if that's what's causing the issue. Alternatively, you could try "box squats," where you set up something behind you to sit on, which will give you greater control over the depth of your squat.

Also looks like a plan

If you're following 5x5 then presumably you wouldn't perform "leg extensions" anyway, but definitely stay away from that movement. That will fuck your shit up at the best of times, nevermind if your knee is already in bits ;)

LOL, this probably explains why I am in this mess in the first place, I've been doing the shit out of this :) oops

Thanks fella

No problem. Looking forward to following your progress :)


My knee feels great after three stronglift sessions, I was realy worried about it because I havent deadlifted/squatted in about a month.

Stopping doing the leg extensions has seemingly fixed the problem, thanks zerofive!


Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 01, 2015, 09:39:09 AM
Back in to the training regime yesterday following a two week lay off. The holiday went well and the flight caused no back problems as confirmed by the physio when I got home so everything's looking good for the foreseeable future.

I had a decent shoulder session yesterday morning and then a bit of stretching in the evening followed by a good back session this morning. Everything's very positive at the moment.

I didn't quite hit my goals before my holiday but I'm not overly worried. I set a couple of the targets a bit too high but it was nice to get there with the others and maintain a decent waist measurement whilst gaining elsewhere.

New targets for the next few months in the run up to my next break which is February 28th.......

4 x 10 chin ups
100 push ups
Maintain 35" or less waist

I started back on the 100 push up challenge last night and it went well. A few blondes tried it a while ago but it kind of died a death before anyone hit the mark unfortunately. Anyway I'm on it now and I 100% WILL succeed. I managed 28 for the test and then completed week 1, day 1 quite easily. I'll be doing these Monday, Wednesday and Friday after my evening stretch routine. I'll post updates here for those interested.

The main thing for me is making sure that I stay reasonably trim so that's where the waist measurement comes in. I'll monitor it mainly by my belt which whilst it's on it's third notch I know I'm fine. Just planning on maintaining a (mostly) healthy diet, training regularly and pushing for those two bodyweight based targets. I'm not expecting to hit the 100 push ups in the 6 weeks the app suggests but we shall see...



Title: Re: Blonde will make you STRONG
Post by: zerofive on December 02, 2015, 09:23:29 PM
Been absolutely run into the ground lately with some pretty big real life stuff, and managed to pick up a cold along the way, so my training has basically been non-existent. I've basically done a handful of exercises with some of my clients and that's been it.

I've got a new modified 5x5 program which I will be doing for 12 weeks. I was supposed to start on monday 23rd, and I still don't feel even 50%. I reckon by the coming monday I should be able to get back on it. Plan is to work on getting stronger in my squat, deadlift and bench press, while increasing my pull-up number as well. I'll include some mobility drills and some steady state cardio too. Really looking forward to it.

If anyone wants a look at the rough program, I'm happy to post it here.


Title: Re: Blonde will make you STRONG
Post by: Marky147 on December 03, 2015, 02:49:49 AM
Been absolutely run into the ground lately with some pretty big real life stuff, and managed to pick up a cold along the way, so my training has basically been non-existent. I've basically done a handful of exercises with some of my clients and that's been it.

I've got a new modified 5x5 program which I will be doing for 12 weeks. I was supposed to start on monday 23rd, and I still don't feel even 50%. I reckon by the coming monday I should be able to get back on it. Plan is to work on getting stronger in my squat, deadlift and bench press, while increasing my pull-up number as well. I'll include some mobility drills and some steady state cardio too. Really looking forward to it.

If anyone wants a look at the rough program, I'm happy to post it here.

If you don't mind posting it, then I'd definitely be interested in taking a look mate.

Cheers


Title: Re: Blonde will make you STRONG
Post by: zerofive on December 05, 2015, 01:12:32 AM
The outline of the program is as follows: Day 1 is Squats, Day 2 is Deadlifts, Day 3 is Upper Body, and Day 4 is High Intensity Interval Training

Days 1-3 will follow this structure: Joe DeFranco's "Limber 11" to warmup, followed by a plyometric activation drill. Then we will perform the main lift, three accessory lifts, pull-ups, and something to target the abs to finish. Iwill be rotating some of the movements, but it will look a bit like this:

Day 1: Squats
  • Sprints 5x10m
  • Front Squat 5x5
  • Romanian Deadlift 5x5
  • Split Squat 5x5
  • Single Leg Hamstring Curl 3x8
  • Pull-ups 5xAMAP
  • Hanging Leg Raise 3x15

Day 2: Deadlifts
  • Box Jumps 5x3
  • Deadlift 5x5
  • Glute Bridge 5x5
  • Farmer's Carry 5x15m
  • Face Pulls 3x8
  • Pull-ups Ladder (1 rep 10 secs rest; 2 reps 20 secs rest; 3 reps 30 secs rest; and so on until we miss the target)
  • Russian Twist 3x15

Day 3: Upper
  • Kettlebell Swings 5x5
  • Bench Press 5x5
  • Bentover Row 5x5
  • Push Press 5x5
  • External Shoulder Rotations 3x8
  • Pull-ups 5x? (as many as you can do with textbook form)
  • Weighted Plank 3x30seconds


Title: Re: Blonde will make you STRONG
Post by: iRaise on December 05, 2015, 06:03:31 PM
Took a week off and somehow finding myself in the gym and breaking my deadlift PB, its taken three years but finally got a 200kg, felt pretty comfortable too especially since I have had a strength training lay off.

Diet started this week and started at 99kg just to mess up the maths.

Looking to be 85-90 by May, and hopefully no drastic approaches.

Training restarts again next week with a 3x3 to start. Looking to get the dead at 180, squat 140 and bench 110. If i get that by the end of Jan will be really happy.


Didn't quite put on the size/hit the numbers I was wanting but there is always next year.

And definitely wanting to match Matt with pull ups.


Title: Re: Blonde will make you STRONG
Post by: Marky147 on December 05, 2015, 06:09:47 PM
Haha, good stuff.

I don't think I'll be hitting any PBs too quickly after 4 years off :D



The outline of the program is as follows: Day 1 is Squats, Day 2 is Deadlifts, Day 3 is Upper Body, and Day 4 is High Intensity Interval Training

Days 1-3 will follow this structure: Joe DeFranco's "Limber 11" to warmup, followed by a plyometric activation drill. Then we will perform the main lift, three accessory lifts, pull-ups, and something to target the abs to finish. Iwill be rotating some of the movements, but it will look a bit like this:

Day 1: Squats
  • Sprints 5x10m
  • Front Squat 5x5
  • Romanian Deadlift 5x5
  • Split Squat 5x5
  • Single Leg Hamstring Curl 3x8
  • Pull-ups 5xAMAP
  • Hanging Leg Raise 3x15

Day 2: Deadlifts
  • Box Jumps 5x3
  • Deadlift 5x5
  • Glute Bridge 5x5
  • Farmer's Carry 5x15m
  • Face Pulls 3x8
  • Pull-ups Ladder (1 rep 10 secs rest; 2 reps 20 secs rest; 3 reps 30 secs rest; and so on until we miss the target)
  • Russian Twist 3x15

Day 3: Upper
  • Kettlebell Swings 5x5
  • Bench Press 5x5
  • Bentover Row 5x5
  • Push Press 5x5
  • External Shoulder Rotations 3x8
  • Pull-ups 5x? (as many as you can do with textbook form)
  • Weighted Plank 3x30seconds

Cheers for posting that up, Sean.

Some intense looking stuff, hope it goes well.



Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 05, 2015, 11:59:33 PM
Great work on the deadlift Harvey. Are you taking before and after pics now that you're on a trimming down phase? Be interesting to see the difference between 99kg and 85kg even if only you get to see it.

Sean, how long do those sessions take? They look like about 90 to 120 minutes to me. There's no way I could stay in the gym that long I have to admit. 45 minutes suits me perfectly in the morning and then another 30 minutes or so in the evening. Looks like a killer routine especially legs day. Enjoy!!

I've managed 3 sessions of my little push up challenge. I was trying to use an app but for some reason it keeps messing up day 2 and telling me I should be doing 2, 3, 3, 2, 3+ which I think may be slightly wrong.....

Anyway I've just decided to do my own thing instead of following the app. I'll keep a spreadsheet of progress and perhaps stick it on googledocs when I manage to get there. The plan is 3 nights a week with steady increments up to a total of 200 across 5 sets. Currently on 80 so quite a way to go although there's plenty left in the tank. I definitely don't want to rush so I'm quite happy to add 5 reps per session. Once I hit the 200 total I'll have a crack at the 100 in one go. Might have to film it just in case I manage it and need to show off a bit.



Title: Re: Blonde will make you STRONG
Post by: zerofive on December 06, 2015, 02:33:37 PM
Sean, how long do those sessions take? They look like about 90 to 120 minutes to me. There's no way I could stay in the gym that long I have to admit. 45 minutes suits me perfectly in the morning and then another 30 minutes or so in the evening. Looks like a killer routine especially legs day. Enjoy!!

Can't imagine it ever taking longer than 60 minutes. Ideally would be in and out in 45 minutes, but the 5 rep stuff requires a little more rest, plus there are a few single leg/arm movements in there.


Title: Re: Blonde will make you STRONG
Post by: iRaise on December 06, 2015, 03:20:21 PM
Great work on the deadlift Harvey. Are you taking before and after pics now that you're on a trimming down phase? Be interesting to see the difference between 99kg and 85kg even if only you get to see it.

Sean, how long do those sessions take? They look like about 90 to 120 minutes to me. There's no way I could stay in the gym that long I have to admit. 45 minutes suits me perfectly in the morning and then another 30 minutes or so in the evening. Looks like a killer routine especially legs day. Enjoy!!

I've managed 3 sessions of my little push up challenge. I was trying to use an app but for some reason it keeps messing up day 2 and telling me I should be doing 2, 3, 3, 2, 3+ which I think may be slightly wrong.....

Anyway I've just decided to do my own thing instead of following the app. I'll keep a spreadsheet of progress and perhaps stick it on googledocs when I manage to get there. The plan is 3 nights a week with steady increments up to a total of 200 across 5 sets. Currently on 80 so quite a way to go although there's plenty left in the tank. I definitely don't want to rush so I'm quite happy to add 5 reps per session. Once I hit the 200 total I'll have a crack at the 100 in one go. Might have to film it just in case I manage it and need to show off a bit.



I kinda hate before/after photos as they are so easy to manipulate, will try and do a few different angle to show how posing helps so much.

with you with sessions times, 45 mins is the absolute for me. Enjoy it so much when its around that time, any more and it becomes a real struggle.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 06, 2015, 04:37:27 PM
Great work on the deadlift Harvey. Are you taking before and after pics now that you're on a trimming down phase? Be interesting to see the difference between 99kg and 85kg even if only you get to see it.

Sean, how long do those sessions take? They look like about 90 to 120 minutes to me. There's no way I could stay in the gym that long I have to admit. 45 minutes suits me perfectly in the morning and then another 30 minutes or so in the evening. Looks like a killer routine especially legs day. Enjoy!!

I've managed 3 sessions of my little push up challenge. I was trying to use an app but for some reason it keeps messing up day 2 and telling me I should be doing 2, 3, 3, 2, 3+ which I think may be slightly wrong.....

Anyway I've just decided to do my own thing instead of following the app. I'll keep a spreadsheet of progress and perhaps stick it on googledocs when I manage to get there. The plan is 3 nights a week with steady increments up to a total of 200 across 5 sets. Currently on 80 so quite a way to go although there's plenty left in the tank. I definitely don't want to rush so I'm quite happy to add 5 reps per session. Once I hit the 200 total I'll have a crack at the 100 in one go. Might have to film it just in case I manage it and need to show off a bit.



I kinda hate before/after photos as they are so easy to manipulate, will try and do a few different angle to show how posing helps so much.

with you with sessions times, 45 mins is the absolute for me. Enjoy it so much when its around that time, any more and it becomes a real struggle.

Yeah I know what you mean. Posture, angles and a bit of a tan can go a long way.

If it's just for your benefit though then you can be honest with how you do it. The way I avoid manipulation with my measurements is to always do whatever I can to look as good as possible. For example with the chest measurement I'll tense up and make my chest as big as possible even on the day 1 check.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 06, 2015, 04:41:29 PM
Sean, how long do those sessions take? They look like about 90 to 120 minutes to me. There's no way I could stay in the gym that long I have to admit. 45 minutes suits me perfectly in the morning and then another 30 minutes or so in the evening. Looks like a killer routine especially legs day. Enjoy!!

Can't imagine it ever taking longer than 60 minutes. Ideally would be in and out in 45 minutes, but the 5 rep stuff requires a little more rest, plus there are a few single leg/arm movements in there.

4 different exercises, 4 sets of around 8 to 12 each + 2 x warm ups takes me about 45 minutes.

Pretty impressive squeezing 30odd sets in under an hour. Nice work.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on December 07, 2015, 03:31:50 AM
Sean, how long do those sessions take? They look like about 90 to 120 minutes to me. There's no way I could stay in the gym that long I have to admit. 45 minutes suits me perfectly in the morning and then another 30 minutes or so in the evening. Looks like a killer routine especially legs day. Enjoy!!

Can't imagine it ever taking longer than 60 minutes. Ideally would be in and out in 45 minutes, but the 5 rep stuff requires a little more rest, plus there are a few single leg/arm movements in there.

4 different exercises, 4 sets of around 8 to 12 each + 2 x warm ups takes me about 45 minutes.

Pretty impressive squeezing 30odd sets in under an hour. Nice work.


Indeed. I'm clearly taking far too many breathers during my gym sessions!


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on December 08, 2015, 07:21:48 PM
Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


Current PBs:

Squat: 85kg
Deadlift: 80kg
Bench: 65kg
Shoulder Press: 40kg

Feel like I'm on target currently for all but the bench press right now by the end of the year.


Title: Re: Blonde will make you STRONG
Post by: zerofive on December 08, 2015, 11:12:28 PM
Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


Current PBs:

Squat: 85kg
Deadlift: 80kg
Bench: 65kg
Shoulder Press: 40kg

Feel like I'm on target currently for all but the bench press right now by the end of the year.

Yeh looking good!

Where do you train, if you don't mind me asking?


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on December 08, 2015, 11:17:15 PM
Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


Current PBs:

Squat: 85kg
Deadlift: 80kg
Bench: 65kg
Shoulder Press: 40kg

Feel like I'm on target currently for all but the bench press right now by the end of the year.

Yeh looking good!

Where do you train, if you don't mind me asking?

Virgin in Sheffield - incredible massive gym a stones throw from my house


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on December 08, 2015, 11:57:17 PM
Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


Current PBs:

Squat: 85kg
Deadlift: 80kg
Bench: 65kg
Shoulder Press: 40kg

Feel like I'm on target currently for all but the bench press right now by the end of the year.

Nice work man. Out of 10 how difficult would you say your last squat session was? I got up to 80kg before i annoyingly got injured but was beginning to find it pretty tough.

I'm going to hit up 1 more month of the program Sean made for me then return to 5x5 lifting in January. Might look for a new gym too, mine is tiny. Guessing January isn't the savviest time to do that though haha.


Title: Re: Blonde will make you STRONG
Post by: DaveShoelace on December 09, 2015, 09:22:07 AM


Nice work man. Out of 10 how difficult would you say your last squat session was? I got up to 80kg before i annoyingly got injured but was beginning to find it pretty tough.

I'm going to hit up 1 more month of the program Sean made for me then return to 5x5 lifting in January. Might look for a new gym too, mine is tiny. Guessing January isn't the savviest time to do that though haha.

7/8 probably. I'm deffo holding back a bit with the squats as I'm gun-shy about re-injuring my knee (which has been fine so far)


Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 09, 2015, 11:33:19 PM
Ok so my 5x5 goals for the rest of the year is to hit these PBs for a five rep lift.

Squat: 100kg (Current PB is 80kg, I have done 6 reps at 100kg before)
Deadlift: 90kg (Current PB 70kg, my best ever 1 rep max was 100kg)
Bench: 80kg (Current PB 65kg)
Shoulder Press: 50kg (Current 35kg)

Given that I could hit quite a few of these targets about four months ago, my guess would be that in theory they should be easier to get to than if they were for the first time.


Current PBs:

Squat: 85kg
Deadlift: 80kg
Bench: 65kg
Shoulder Press: 40kg

Feel like I'm on target currently for all but the bench press right now by the end of the year.

Nice work man. Out of 10 how difficult would you say your last squat session was? I got up to 80kg before i annoyingly got injured but was beginning to find it pretty tough.

I'm going to hit up 1 more month of the program Sean made for me then return to 5x5 lifting in January. Might look for a new gym too, mine is tiny. Guessing January isn't the savviest time to do that though haha.

Loads of great sign up offers on in January to tempt the new years resolution folk so I'd say it's probably the best time.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 09, 2015, 11:59:42 PM
Everything's going brilliantly for me at the moment and I'm feeling really positive.

Last week I was at 80kg for 6 squats but this week I was back up to 90kg for 8. Should be back at 100kg next week but then I'll leave it there unless it gets too easy and I'm knocking out 10 reps without any hassle. I'm not overly fussed about how much weight I can move, I'm more bothered about maintaining good form and avoiding injuries so I don't have to have any lay offs again.

Chin ups are at 4 x 6 with a bit left in the tank but not wanting to overdo it. It seems to be the grip that goes first so I've start doing hanging leg raises at the start of every session which should help improve that a lot with the added bonus of a bit of abs work.

Press ups in the evening have made steady progress. I was 68 over 5 sets to start with and I managed 94 tonight without struggling too much. I'm not being strict with what days I do these but plan on aiming for 3 or 4 session a week. I'm keeping a spreadsheet to show progress if I manage to get there (WHEN I get there!!).

I've got another personal challenge on which I may divulge at some point. It's not a strength based one but is without doubt the most difficult of anything I've ever tried. Again I'm monitoring progress so I can let you guys know how it's gone. This one could take 6 months or more and progress will be very slow so no point boring anyone with weekly updates. It's just something I've always wanted to do so if I get there expect mucho brags and a picture.

Looks like everyone else is doing really well. Will be interesting to see how everyone copes over Christmas though.......



Title: Re: Blonde will make you STRONG
Post by: zerofive on December 10, 2015, 01:16:47 PM
Back on the deadlifts yesterday for the first time in a few weeks. Managed a 180kg double over grip, no chalk. It didn't exactly fly up, but it wasn't a struggle either. Just going to pick one day when I'm feeling strong/positive to shoot for a 200kg. Not expecting it to be too much of a problem. :)


Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 10, 2015, 04:13:18 PM
Had a surprising result this morning on chest day.

I started with my new regime of hanging leg raises and then went on to incline bench as per usual. Not sure why but 80kg which normally feels quite tough was insanely easy for 8 reps. Thought I'd stick another 10kg on and managed to get 4 out at 90kg which I was really pleased with.

The only thing I can put it down to is perhaps the press ups I've been doing. Other than that it can only be a freak one off but I guess I'll find out next week.

I also managed 3 x 8 @34kg for dumbbell press. Obviously a long way down from the 50kg target but I'm not too worried there as I know it'll come eventually.

Some poor guy popped his back this morning deadlifting. He's pretty strong but doesn't warm up much and on his 100kg set it just went. He's literally couldn't get up the floor from about ten past 6 when it happened to when the ambulance turned up to cart him away on a stretcher at about 7. He's not one of those whinging types either so I know that if he could've got up he would've. Fingers crossed that he's okay but I a feeling based on my own experiences that he may be out for some time :(

A lesson to everyone. Warm up!!!!



Title: Re: Blonde will make you STRONG
Post by: booder on December 10, 2015, 07:20:49 PM
Had a surprising result this morning on chest day.

I started with my new regime of hanging leg raises and then went on to incline bench as per usual. Not sure why but 80kg which normally feels quite tough was insanely easy for 8 reps. Thought I'd stick another 10kg on and managed to get 4 out at 90kg which I was really pleased with.

The only thing I can put it down to is perhaps the press ups I've been doing. Other than that it can only be a freak one off but I guess I'll find out next week.

I also managed 3 x 8 @34kg for dumbbell press. Obviously a long way down from the 50kg target but I'm not too worried there as I know it'll come eventually.

Some poor guy popped his back this morning deadlifting. He's pretty strong but doesn't warm up much and on his 100kg set it just went. He's literally couldn't get up the floor from about ten past 6 when it happened to when the ambulance turned up to cart him away on a stretcher at about 7. He's not one of those whinging types either so I know that if he could've got up he would've. Fingers crossed that he's okay but I a feeling based on my own experiences that he may be out for some time :(

A lesson to everyone. Warm up!!!!



Thin "I'm getting plenty " brag IMO


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on December 11, 2015, 12:16:20 AM
Beast mode Sean and Matt, well done.

Warm up wise i jog to my gym which takes 5-6 minutes. I've started having one glass of Lucozade before as well. Seems to really give me a boost after a long day of work and is a little daily sugary treat to motivate me to keep the rest of my bulking diet as healthy as possible.

I weighed 75.5kg yesterday. Pretty pleased with that.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on December 11, 2015, 12:05:19 PM
Yup, I don't know what a sub hour session feels like, I struggle to keep it under 2!


Title: Re: Blonde will make you STRONG
Post by: zerofive on December 11, 2015, 01:06:43 PM
Beast mode Sean and Matt, well done.

Warm up wise i jog to my gym which takes 5-6 minutes. I've started having one glass of Lucozade before as well. Seems to really give me a boost after a long day of work and is a little daily sugary treat to motivate me to keep the rest of my bulking diet as healthy as possible.

I weighed 75.5kg yesterday. Pretty pleased with that.

Talk to Harvey about his Skittles...


Title: Re: Blonde will make you STRONG
Post by: iRaise on December 13, 2015, 04:04:27 PM
Beast mode Sean and Matt, well done.

Warm up wise i jog to my gym which takes 5-6 minutes. I've started having one glass of Lucozade before as well. Seems to really give me a boost after a long day of work and is a little daily sugary treat to motivate me to keep the rest of my bulking diet as healthy as possible.

I weighed 75.5kg yesterday. Pretty pleased with that.

Talk to Harvey about his Skittles...

Who mentioned skittles? Legit have 40g a day on my diets. Went to a nutrition seminar by Martin MacDonald yesterday, never knew there was so much to know about it. I thought it was important before, but now. Mind blowing stuff.


Title: Re: Blonde will make you STRONG
Post by: iRaise on December 13, 2015, 04:07:15 PM
Training is looking like:

3x3

5x5

3x8

3x8

4x10
S.S.
4x10

4x10
S.S.
4x10

First week and really enjoyed it. Our gym has had a refurb so may tweak the exercises. Eating around 3000kcals, maybe a touch low, but on holiday in Jan, so thought I would go a little lower to start with up until Jan, then around the 2800-3000 up until April, then drop lower for April, but we shall see.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on December 16, 2015, 01:22:46 PM
I'm still having a jolly up at the gym on 48 sets on weights day which I have every other day. 3 days a week with a rest day. The other 3 is leg body weight stuff and intensive cardio.

Seeing results. Measured my waist a few times today and it's at around 36-37 which is the lowest I probs have had it as an adult but deffo could get to 34 by the looks of things.

Evilpie you said you were 6'4? Did you say you got your waist down to 32? That's mind blowing to me and I wonder if that is where I'm headed.


Title: Re: Blonde will make you STRONG
Post by: iRaise on December 16, 2015, 01:28:46 PM
I'm still having a jolly up at the gym on 48 sets on weights day which I have every other day. 3 days a week with a rest day. The other 3 is leg body weight stuff and intensive cardio.

Seeing results. Measured my waist a few times today and it's at around 36-37 which is the lowest I probs have had it as an adult but deffo could get to 34 by the looks of things.

Evilpie you said you were 6'4? Did you say you got your waist down to 32? That's mind blowing to me and I wonder if that is where I'm headed.

Waist size is down to genetics at some point, i would say Matt has pretty good genetics to hit a 32 at his size. I know of fitness models that have 28, obviously very handy for photos as it blows your shoulders up. Wouldn't worry too much about waist until your 4-5 years into training as you wont know if its genetics or not until then. Just follow the process. If you are process orientated in terms of getting stronger/fitter/faster everything else kind of falls into place. I know of people that starve themselves to get to 30 waist and then look shit because they have lost all their performance/muscle.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on December 16, 2015, 03:12:22 PM
I'm still having a jolly up at the gym on 48 sets on weights day which I have every other day. 3 days a week with a rest day. The other 3 is leg body weight stuff and intensive cardio.

Seeing results. Measured my waist a few times today and it's at around 36-37 which is the lowest I probs have had it as an adult but deffo could get to 34 by the looks of things.

Evilpie you said you were 6'4? Did you say you got your waist down to 32? That's mind blowing to me and I wonder if that is where I'm headed.

Waist size is down to genetics at some point, i would say Matt has pretty good genetics to hit a 32 at his size. I know of fitness models that have 28, obviously very handy for photos as it blows your shoulders up. Wouldn't worry too much about waist until your 4-5 years into training as you wont know if its genetics or not until then. Just follow the process. If you are process orientated in terms of getting stronger/fitter/faster everything else kind of falls into place. I know of people that starve themselves to get to 30 waist and then look shit because they have lost all their performance/muscle.

Nice one for the heads up.

I'm not goal orientated by waist size but would use it as an indicator. Thank you for the knowledge of I might have to wait years to see my "true" size.

I'm following the process, feeling great, staying injury free (for now), working hard and really enjoying it.

Got a lovely routine going. Far cry from what I used to be like and I'm grateful for the way things are now. Love it.



Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 16, 2015, 03:29:23 PM
I'm still having a jolly up at the gym on 48 sets on weights day which I have every other day. 3 days a week with a rest day. The other 3 is leg body weight stuff and intensive cardio.

Seeing results. Measured my waist a few times today and it's at around 36-37 which is the lowest I probs have had it as an adult but deffo could get to 34 by the looks of things.

Evilpie you said you were 6'4? Did you say you got your waist down to 32? That's mind blowing to me and I wonder if that is where I'm headed.

Probably closer to 33" but there was 32 involved.....

I was at about 16st 10lb at the time as well so ridiculously lean. For a bit of perspective I'm currently at 35" and around a stone and a half lighter. I'd be really happy with 34" but that last bit is really difficult.

My training regime was vastly different to yours which would have made a big difference. 48 sets seems crazy to me. I was doing 16 working sets per session 5 times a week on a split routine of chest, back, shoulders, legs and arms. At the intensity level I was doing it would be impossible to do many more sets. 48 sets suggests that you're maybe not maximising the work on each set. As you're training 6 times a week could you perhaps do half and half with your weights and cardio stuff?

Obviously stick with what you're doing for now and see how it goes but maybe make a change if the results slow down.


Title: Re: Blonde will make you STRONG
Post by: iRaise on December 16, 2015, 05:32:48 PM
I'm still having a jolly up at the gym on 48 sets on weights day which I have every other day. 3 days a week with a rest day. The other 3 is leg body weight stuff and intensive cardio.

Seeing results. Measured my waist a few times today and it's at around 36-37 which is the lowest I probs have had it as an adult but deffo could get to 34 by the looks of things.

Evilpie you said you were 6'4? Did you say you got your waist down to 32? That's mind blowing to me and I wonder if that is where I'm headed.

Probably closer to 33" but there was 32 involved.....

I was at about 16st 10lb at the time as well so ridiculously lean. For a bit of perspective I'm currently at 35" and around a stone and a half lighter. I'd be really happy with 34" but that last bit is really difficult.

My training regime was vastly different to yours which would have made a big difference. 48 sets seems crazy to me. I was doing 16 working sets per session 5 times a week on a split routine of chest, back, shoulders, legs and arms. At the intensity level I was doing it would be impossible to do many more sets. 48 sets suggests that you're maybe not maximising the work on each set. As you're training 6 times a week could you perhaps do half and half with your weights and cardio stuff?

Obviously stick with what you're doing for now and see how it goes but maybe make a change if the results slow down.


 I was gonna comment on 48 sets, buuuut when I first started I probably did the same, I think as you get better at the movement you naturally use more energy and increase efficiency so you do less. Whereas if I had my time again I would focus more on movement mastery, I don't think its the worst plan to just do so much of the movement to get better at it. No matter how much people do before they come to see me we spend around 6 months re coaching it and learning it.

I guess the problem comes post 6-12 months of training when the honeymoon period is over and you have to actually understand what to do to progress.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on December 18, 2015, 03:09:03 PM
I'm all of a sudden wary that I have maybe come across as a bit of a maverick thinking I know better than conventional wisdom on gym training but that wasn't my intention. Just ignorance really.

I remember Zerofive advising me on a routine I maybe should do but I got confused by his labelling of compound movements and did not know the exact routine to follow, so thought I would stick with my plan.

I reduced 60 sets to 48 recently, but as I go in today I'm halving that or maybe getting to 30.

All I would like is to cover all my upper body Inc abs and lower back into one days weight session doing as little sets as possible. However I thought that to be impossible and thus my madman routine.

I don't really want to do different parts of the upper body on certain days, would love it all to fit into one day, to go again a couple of days later. That may well be an incorrect philosophy. It became all the more confusing because the results i have been getting are awesome.

I have a dodgy knee so I can't do a decent amount of the bigger bar work so have stuck to dumbbells. I can bench press though. I am going to study it all more tomorrow and have a routine set for you guys to approve/disapprove.

I wouldn't mind an answer to if you could feasibly cover your whole upper body in a day though but realise I'm a taxing mofo, so you may ignore me 😊


Title: Re: Blonde will make you STRONG
Post by: zerofive on December 19, 2015, 04:06:12 PM
I wouldn't mind an answer to if you could feasibly cover your whole upper body in a day though but realise I'm a taxing mofo, so you may ignore me 😊

Of course you can :)

The more of the body we cover in one workout, the less specific we have to be. It's feasible to do a full body workout in one session if we strip the whole thing down into raw compounds.

I recently posted my squats/deadlifts/upper routine that I'm following at the moment. The upper day basically covers bentover row for horizontal pull, bench press for horizontal push, pull-ups for vertical pull, and overhead press for vertical push. Boom, we've got an upper body workout in four movements. If you have a lagging body part, or posture problems etc. then you can extend this workout to cover it. For example if you have a touch of kyphosis, you might want to throw in some face pulls as well.

When you split your upper body workout into two parts, then you can start being more specific with your weak points, but if you're looking for a way to hammer your upper body, pick some big compounds and keep lifting until you can't pick the weight up any more. :D


Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 19, 2015, 04:34:16 PM


"pick some big compounds and keep lifting until you can't pick the weight up any more. :D "


Can't go far wrong with this summary.

Bent over row, pull ups, bench press and over head press looks like a brutal combo. I'm even slightly tempted to give it a go myself at some point.

What do you think to doing this routine Monday and Wednesday and then perhaps legs Tuesday, arms Thursday?

I'm not currently doing anything for arms as I can't squeeze them in to my week. If I pull chest, back and shoulders in from three days to two then I have that extra day to work those guns. The alternative is of course to have two days upper body and two days lower......




Title: Re: Blonde will make you STRONG
Post by: iRaise on December 19, 2015, 08:11:20 PM
Some tough sessions this week, due to Xmas and NY I got 6 sessions in, as I cant only 3 next week and the week after.

Hit some serious momentum which culminated in a relatively easy 170kg dead for three.

Somehow have to get 3x3 130kg squats next week, not entirely sure how that is gonna work.

@Ant, I wasn't having a go, I did exactly the same. If I had my time again I probably would do the same again. I was trying to say don't get upset when volume drops, its just because you are doing it better.

Going on a gymnastic hype at the minute, my aim next year is a 230 deadlift for one followed by a back flip.

so for three years I have wanted to be as big and strong as possible, now I want to get to 80kg again as quick as possible. Obviously won't be quick because I want to progress my strength so I need to be patient. But hopefully gymnastics will be a big part of my routines going forward. I am 96kg with less flexibility than a hippo. So it is going to be a huge change.


Title: Re: Blonde will make you STRONG
Post by: zerofive on December 19, 2015, 09:31:04 PM


"pick some big compounds and keep lifting until you can't pick the weight up any more. :D "


Can't go far wrong with this summary.

Bent over row, pull ups, bench press and over head press looks like a brutal combo. I'm even slightly tempted to give it a go myself at some point.

What do you think to doing this routine Monday and Wednesday and then perhaps legs Tuesday, arms Thursday?

I'm not currently doing anything for arms as I can't squeeze them in to my week. If I pull chest, back and shoulders in from three days to two then I have that extra day to work those guns. The alternative is of course to have two days upper body and two days lower......


If I was going to schedule an arm day into a 4-day split, I'd probably do back & traps / chest & shoulders / legs / arms. Me being me though, I'd still go for compound arm movements. Close-grip bench, chin-ups, and dips would be in there.

There's no reason upper/legs/upper/arms wouldn't work tho, if you very specifically want massive sleeves. Give it and go and see how you get on. :)


Title: Re: Blonde will make you STRONG
Post by: zerofive on December 19, 2015, 09:45:08 PM
Some tough sessions this week, due to Xmas and NY I got 6 sessions in, as I cant only 3 next week and the week after.

Hit some serious momentum which culminated in a relatively easy 170kg dead for three.

Somehow have to get 3x3 130kg squats next week, not entirely sure how that is gonna work.

@Ant, I wasn't having a go, I did exactly the same. If I had my time again I probably would do the same again. I was trying to say don't get upset when volume drops, its just because you are doing it better.

Going on a gymnastic hype at the minute, my aim next year is a 230 deadlift for one followed by a back flip.

so for three years I have wanted to be as big and strong as possible, now I want to get to 80kg again as quick as possible. Obviously won't be quick because I want to progress my strength so I need to be patient. But hopefully gymnastics will be a big part of my routines going forward. I am 96kg with less flexibility than a hippo. So it is going to be a huge change.

I swear we share a brain Harvey. If we look at how our path has changed over the last couple of years, they would have very very similar ups and downs. I'm on the pilates hype as well as the athletic stuff right now. Getting strong is second on the list now behind getting supple. Never imagined it would ever matter to me, but when you look at the strongest guys and the most aesthetic guys, they have one thing in common: they are all very flexible.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 20, 2015, 03:30:59 PM
Flexibility has become a really big thing for me since my back went pop. I do a 25 minute stretching session most evenings now and it seems to have really helped my lower back. I get the odd muscle pull same as anyone who trains but my lower back has been great.

I was very inflexible for a long time but now I can easily touch my toes with straight legs and I'm working towards getting my forehead to my knees.

The other challenge I've set myself which I mentioned recently is actually to try to do the splits. I'm nowhere near at the moment but I'm not in a rush so I'll just keep working at it. First couple of weeks I think I pushed a bit too far and ended up needing a few days off but I'll be back on it tonight for the first time in nearly a week.

It's going to be a bit difficult the next few weeks with Christmas and new year so I think I'll go for that whole upper body routine. At least that way nothing gets completely missed if I miss the odd day here and there.

So it's weights in the morning then stretching in the evening alongside my splits and press up challenges. It's starting to get a bit time consuming so I can't really squeeze anything else in and still maintain a life so this will be it for now.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on December 20, 2015, 10:31:14 PM
I don't stretch at all at present. I'll add it to my list of new years resolutions.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on December 21, 2015, 04:19:38 PM
I have always been mad keen on stretching and suppleness generally and think it is outrageously crucial.

Before even starting to lift as frequently as i do now for years i have basically maintained a stretching routine at least once every two days. Similar to Evilpie's in 25 mins daily. I do a 10-15mins stretch pre lifting and post, with a 10 mins bike just before each to increase warmth and reduce chance of injury while stretching.

Often involves static stretching every body part for 10 mins, then having 3-5 mins of dynamic movements of skipping without a rope on the mats/powering my arms in a rotary motion, jumping twists and whatnot. Really loosens me up for the weightlifting and loosens me up post to get on with my day afterwards.

So warm up and warm down is 40-50 mins without touching a weight or going for it on cardio/leg day. It basically makes a quick gym session impossible even with the smallest of routines but it is so necessary for me i can't budge on it. My flexibility is good, and as an amateur goalkeeper, or when/if i do recover from this ACL injury, it will really help with quickness of movement/agility.

@zerofive those four compounds you have mentioned clears things up for me a lot. I worry about pull ups atm, i don't think i am strong enough to string more than two together, so would the lat pull down machine suffice for that compound for now? The bench press I am pretty embarrassingly poor at I think, but may be a lot better now. The last time I tried it at the start of this routine a month or two ago I struggled with i think 50kg. I did have a dodgy shoulder though and considering how much i am lifting with the dumbells in other routines since I think i should have a much better crack at it. All about progression anyway so not being hard on myself. Bentover row I do 30kg either side 4x8, i could probably do 35kg, but my gym doesn't have dumbells between 30-45kg which is frustrating. For the shoulder press I can do 15kg-20kg dumbells on both sides, but i have a niggly shoulder that makes this routine a little tough but still achievable.

@iraise yeh I didn't think you were too peeved or going for me, but you did highlight my own insecurities about my routine which made me quite rightly check myself. So in my post i was having a go at myself, and trying to be appreciative of your advice and others on here.

So my routine on upper body day will be this:

4x8 bent over row 30kg
4x4-8 shoulder press 15kg-20kg
Lat pull down machine 4x8 level 10/25
bench press (i might do the dumbell form? And test out what weight would be reasonable for a 4x8)

So with that being 16 sets i think 5 more routines with 2 sets of each is reasonable. So i am going to attack a weak area in the core, of abs and lower back and for vanity biceps and triceps

2x 6-8 12.5kg bicep curl
2x 6-8 12.5k bicep kickback
2x 8-12 30kg sidebend (would love 35kg here but same problem with no 35kg dumbells)
2x 12-15 abcrunch machine
2x8 25kg dumbell lift off of the ground with knees bent and back arched engaging lower back

26 sets may appear to be pushing it, but does the above seem at least somewhat reasonable? What would you guys suggest I change, or any views generally.

Mega post already but I might as well leave it all on here. The diet I think has been superb in supporting fat loss and my more leaner appearance. Not surprising if you were to look at my macros, the fat intake of my food is probably sub 12%.

Bananas are the super food that powers me through a gym session. I go gym generally first thing when i get up, i down a litre of water, then wait a while and try to clear about 4-6 bananas, more if i can, then about 40 mins later i am at the gym doing my routine, i stop twice during it generally for 2 bananas each time a pop, and I have maybe a couple of more post shower afterwards. I will have to get an exact count on it but its probably around 12 large bananas in and around that time which equates to around 1500 cals. I feel energetic but with the feeling of lightness i wouldn't have had years ago doing a similar routine because my food intake sat heavier on my stomach and make me more groggy, not to trounce on alternative approaches to the gym, but mine within the meat and dairy arena were always poorer choices. I assume you guys approach it so much better than i did. I assume too that the bigger meals during the day the day before are stored as calories in my liver through glycogen that would help power me through the session despite maybe not getting enough bananas in, but i am no expert and would lay my hands up if there's a mistake there.

After the bananas rout I go for a huge plate of brown rice, scented veg and lentils, grilled corn on the cob available too and oats with raisins are an alternative, but generally what i have mentioned there is my complete diet. I take vitamin supplements too. Don't count calories just let the hunger lead me, but I do eat outrageous amounts.

Another point is actually about something called Gua Sha that i assume none of you have applied before but i think is crucial for gym goers. You effectively get a Gua Sha tool and with the edge of it and a lubricant applied over the injured/tweaked muscle dig into/massage it and if you have an injury there it will come up red. For the more chronic injuries it comes up really bad looking but that goes within days and is a sign that it will soon feel better. It increases to blood flow to the area and makes it immediately feel looser after application. Only reason i don't do it daily is because it is new to me and i need to start making time for it, but it is great and I hope some of you give it a try! Loads of examples on youtube and for most of your body it can be self applied, you can even use a jam lid as the tool rather than a specifically made one! I will actually inform more about that if questioned, but for now i need to end this post and get to the gym! Ha.


Title: Re: Blonde will make you STRONG
Post by: zerofive on December 21, 2015, 05:07:26 PM
@zerofive those four compounds you have mentioned clears things up for me a lot. I worry about pull ups atm, i don't think i am strong enough to string more than two together, so would the lat pull down machine suffice for that compound for now? The bench press I am pretty embarrassingly poor at I think, but may be a lot better now. The last time I tried it at the start of this routine a month or two ago I struggled with i think 50kg. I did have a dodgy shoulder though and considering how much i am lifting with the dumbells in other routines since I think i should have a much better crack at it. All about progression anyway so not being hard on myself. Bentover row I do 30kg either side 4x8, i could probably do 35kg, but my gym doesn't have dumbells between 30-45kg which is frustrating. For the shoulder press I can do 15kg-20kg dumbells on both sides, but i have a niggly shoulder that makes this routine a little tough but still achievable.

So my routine on upper body day will be this:

4x8 bent over row 30kg
4x4-8 shoulder press 15kg-20kg
Lat pull down machine 4x8 level 10/25
bench press (i might do the dumbell form? And test out what weight would be reasonable for a 4x8)

So with that being 16 sets i think 5 more routines with 2 sets of each is reasonable. So i am going to attack a weak area in the core, of abs and lower back and for vanity biceps and triceps

2x 6-8 12.5kg bicep curl
2x 6-8 12.5k bicep kickback
2x 8-12 30kg sidebend (would love 35kg here but same problem with no 35kg dumbells)
2x 12-15 abcrunch machine
2x8 25kg dumbell lift off of the ground with knees bent and back arched engaging lower back

26 sets may appear to be pushing it, but does the above seem at least somewhat reasonable? What would you guys suggest I change, or any views generally.

26 sets is a lot, but my high volume routines are all around the 24-26 mark, and that doesn't take abs into consideration, so the routine we're looking at here is okay. I think we can make one or two adjustments to make it even better though.

You said your gym doesn't have any dumbbells between 30-45kg, which I agree is very frustrating! You're in quite an interesting spot where you can't increase the weight to something you would fail @ 8 reps, so why not try this: starting with your weaker side (if you have one) pick the 30kg up and do as many reps as you can, then match that number on the other side. Rest for 60 seconds, go again, and so on. So instead of 4x8, it might look more like 14, 9, 8, 6. Just a thought.

If you have shoulder "issues", then perhaps keep the reps a little lighter on the overhead press. Maybe go for something you can get between 8-12, rather than 4-8.

Lat pulldown machine is good, but I reckon you've got to get some organic pull-ups in there as well. Go for 4xAMAP pull-ups, followed by 4x8 lat pulldown. Even if four maximal sets of pull-ups only gets you a total of 5 reps, it's still a way better exercise than the lat pulldown.

Bench with the dumbbells sounds like a good shout to me :)

Would typically never ever do kickbacks, as there are so so many better tricep movements. Dips are absolutely fantastic as a way of crushing your tri's and stretching your shoulders, along with some additional chest recruitment. If you don't want dips, then try push-ups. If you don't want push-ups then try the cable extensions. And if you don't want cables, then try an overhead extension.

Not entirely sure what that last exercise is, but it sounds beneficial for overall core development if you're going to be engaging your lower back. Sounds a lot like a deadlift variation to me, but I might be reading it wrong.

These are just some suggestions to make a good routine better, but if you like what you've got at the moment then by all means stick with it. After all, the best routine is one that you're actually going to do. :)


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on December 21, 2015, 05:56:08 PM
@zerofive those four compounds you have mentioned clears things up for me a lot. I worry about pull ups atm, i don't think i am strong enough to string more than two together, so would the lat pull down machine suffice for that compound for now? The bench press I am pretty embarrassingly poor at I think, but may be a lot better now. The last time I tried it at the start of this routine a month or two ago I struggled with i think 50kg. I did have a dodgy shoulder though and considering how much i am lifting with the dumbells in other routines since I think i should have a much better crack at it. All about progression anyway so not being hard on myself. Bentover row I do 30kg either side 4x8, i could probably do 35kg, but my gym doesn't have dumbells between 30-45kg which is frustrating. For the shoulder press I can do 15kg-20kg dumbells on both sides, but i have a niggly shoulder that makes this routine a little tough but still achievable.

So my routine on upper body day will be this:

4x8 bent over row 30kg
4x4-8 shoulder press 15kg-20kg
Lat pull down machine 4x8 level 10/25
bench press (i might do the dumbell form? And test out what weight would be reasonable for a 4x8)

So with that being 16 sets i think 5 more routines with 2 sets of each is reasonable. So i am going to attack a weak area in the core, of abs and lower back and for vanity biceps and triceps

2x 6-8 12.5kg bicep curl
2x 6-8 12.5k bicep kickback
2x 8-12 30kg sidebend (would love 35kg here but same problem with no 35kg dumbells)
2x 12-15 abcrunch machine
2x8 25kg dumbell lift off of the ground with knees bent and back arched engaging lower back

26 sets may appear to be pushing it, but does the above seem at least somewhat reasonable? What would you guys suggest I change, or any views generally.

26 sets is a lot, but my high volume routines are all around the 24-26 mark, and that doesn't take abs into consideration, so the routine we're looking at here is okay. I think we can make one or two adjustments to make it even better though.

You said your gym doesn't have any dumbbells between 30-45kg, which I agree is very frustrating! You're in quite an interesting spot where you can't increase the weight to something you would fail @ 8 reps, so why not try this: starting with your weaker side (if you have one) pick the 30kg up and do as many reps as you can, then match that number on the other side. Rest for 60 seconds, go again, and so on. So instead of 4x8, it might look more like 14, 9, 8, 6. Just a thought.

If you have shoulder "issues", then perhaps keep the reps a little lighter on the overhead press. Maybe go for something you can get between 8-12, rather than 4-8.

Lat pulldown machine is good, but I reckon you've got to get some organic pull-ups in there as well. Go for 4xAMAP pull-ups, followed by 4x8 lat pulldown. Even if four maximal sets of pull-ups only gets you a total of 5 reps, it's still a way better exercise than the lat pulldown.

Bench with the dumbbells sounds like a good shout to me :)

Would typically never ever do kickbacks, as there are so so many better tricep movements. Dips are absolutely fantastic as a way of crushing your tri's and stretching your shoulders, along with some additional chest recruitment. If you don't want dips, then try push-ups. If you don't want push-ups then try the cable extensions. And if you don't want cables, then try an overhead extension.

Not entirely sure what that last exercise is, but it sounds beneficial for overall core development if you're going to be engaging your lower back. Sounds a lot like a deadlift variation to me, but I might be reading it wrong.

These are just some suggestions to make a good routine better, but if you like what you've got at the moment then by all means stick with it. After all, the best routine is one that you're actually going to do. :)

Superb stuff, all taken on board and will be applied.

There is a name for the exercise that you are not sure on and i didn't properly explain but I can't be arsed to find it, but you are right it is similar to a deadlift and engages the lower back.

Thanks a lot!


Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 22, 2015, 02:46:24 PM

Lat pulldown machine is good, but I reckon you've got to get some organic pull-ups in there as well. Go for 4xAMAP pull-ups, followed by 4x8 lat pulldown. Even if four maximal sets of pull-ups only gets you a total of 5 reps, it's still a way better exercise than the lat pulldown.


Very much this with your pull ups.

I doubt there's many people who could do more than a couple of wide grip chins on their first ever attempt. Unfortunately because they can't do them on day 1 they quit and so they never get better.

Just do as many as you can and you will get better.

Also it's way better to do one really good chin up than two shit ones. I'd just go for 4 sets of 1 chin up but make each one really good. Hang off the bar first, don't jump in to it. From your hanging position pull up to the top as far as you possibly can and then try to hold there for a brief pause before lowering yourself in a controlled manner.

I can't stress enough how much better one of these good chin ups is compared to two or even three jumpy, swingy, pathetic half efforts.

Good luck and keep us updated with how you get on.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on December 23, 2015, 01:02:46 AM

Lat pulldown machine is good, but I reckon you've got to get some organic pull-ups in there as well. Go for 4xAMAP pull-ups, followed by 4x8 lat pulldown. Even if four maximal sets of pull-ups only gets you a total of 5 reps, it's still a way better exercise than the lat pulldown.

I doubt there's many people who could do more than a couple of wide grip chins on their first ever attempt. Unfortunately because they can't do them on day 1 they quit and so they never get better.


This is me. I will strive to work harder at pullups from now on.

Going to switch goals now. Hypertrophy was fun and productive but i'm back on the 5x5 hype from next week. Dave Shoelace i'll race you to 1x5 150kg deadlifts.


Title: Re: Blonde will make you STRONG
Post by: iRaise on December 23, 2015, 06:02:39 PM
Pull up, update.

4x5 at 96kg. Looking forward to the next few weeks.

Squats 130 for 3.

Hopefully deads tomorrow 3x3 170 but pretty battered from this week. But gym closes tomorrow for 5 days so not thrilled with the options.

Definitely getting the strength buzz back. might post a few numbers over the next few weeks if I can keep the momentum.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 27, 2015, 04:03:04 PM


"pick some big compounds and keep lifting until you can't pick the weight up any more. :D "


Can't go far wrong with this summary.

Bent over row, pull ups, bench press and over head press looks like a brutal combo. I'm even slightly tempted to give it a go myself at some point.

What do you think to doing this routine Monday and Wednesday and then perhaps legs Tuesday, arms Thursday?

I'm not currently doing anything for arms as I can't squeeze them in to my week. If I pull chest, back and shoulders in from three days to two then I have that extra day to work those guns. The alternative is of course to have two days upper body and two days lower......


If I was going to schedule an arm day into a 4-day split, I'd probably do back & traps / chest & shoulders / legs / arms. Me being me though, I'd still go for compound arm movements. Close-grip bench, chin-ups, and dips would be in there.

There's no reason upper/legs/upper/arms wouldn't work tho, if you very specifically want massive sleeves. Give it and go and see how you get on. :)

Made a start on this today which was my first session in what seems like forever. Quite enjoyed the routine to be honest even though I wasn't particularly pushing.

Started with some hanging leg raises for abs then 4 x 8 bench up to 80kg and 4 x 5 chin ups.

On to the overhead press and I tried dumbbells which didn't work out too well. I've got a bit of a twinge in my right wrist and putting the dumbbells down was agony when I was on my second set at 28kg. I moved on to standing overhead press which I've not done for ages and managed a steady 4 sets just with the bar. These are going to take some getting used to again if I stick with them.

Bent over rows were cautious but felt good so I'm optimistic. Did 2 x 8 on the bar and then added 20kg for 2 x 8 at 40kg. No fireworks but happy enough with that.

The gym doesn't open until 10am tomorrow but I'll be there for my first legs session in a while. My usual legs routine would be leg extensions, squats, leg curls and then finish with calves. I don't plan on changing this unless anyone gives me a good reason to.......

Going to target 130kg squats for 4 reps just to upset Harvey a bit ;)



Title: Re: Blonde will make you STRONG
Post by: iRaise on December 27, 2015, 04:08:54 PM


"pick some big compounds and keep lifting until you can't pick the weight up any more. :D "


Can't go far wrong with this summary.

Bent over row, pull ups, bench press and over head press looks like a brutal combo. I'm even slightly tempted to give it a go myself at some point.

What do you think to doing this routine Monday and Wednesday and then perhaps legs Tuesday, arms Thursday?

I'm not currently doing anything for arms as I can't squeeze them in to my week. If I pull chest, back and shoulders in from three days to two then I have that extra day to work those guns. The alternative is of course to have two days upper body and two days lower......


If I was going to schedule an arm day into a 4-day split, I'd probably do back & traps / chest & shoulders / legs / arms. Me being me though, I'd still go for compound arm movements. Close-grip bench, chin-ups, and dips would be in there.

There's no reason upper/legs/upper/arms wouldn't work tho, if you very specifically want massive sleeves. Give it and go and see how you get on. :)

Made a start on this today which was my first session in what seems like forever. Quite enjoyed the routine to be honest even though I wasn't particularly pushing.

Started with some hanging leg raises for abs then 4 x 8 bench up to 80kg and 4 x 5 chin ups.

On to the overhead press and I tried dumbbells which didn't work out too well. I've got a bit of a twinge in my right wrist and putting the dumbbells down was agony when I was on my second set at 28kg. I moved on to standing overhead press which I've not done for ages and managed a steady 4 sets just with the bar. These are going to take some getting used to again if I stick with them.

Bent over rows were cautious but felt good so I'm optimistic. Did 2 x 8 on the bar and then added 20kg for 2 x 8 at 40kg. No fireworks but happy enough with that.

The gym doesn't open until 10am tomorrow but I'll be there for my first legs session in a while. My usual legs routine would be leg extensions, squats, leg curls and then finish with calves. I don't plan on changing this unless anyone gives me a good reason to.......

Going to target 130kg squats for 4 reps just to upset Harvey a bit ;)



Trololololol...I am reallllly pushing squats, really want triples at 140kg. But your leg progression just hurts my feelings.

Your leg sessions look quite light on volume? I do 2x legs a week, batter the f$%£ out of them and they still don't grow. Terrific.



Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 27, 2015, 04:25:43 PM

Trololololol...I am reallllly pushing squats, really want triples at 140kg. But your leg progression just hurts my feelings.

Your leg sessions look quite light on volume? I do 2x legs a week, batter the f$%£ out of them and they still don't grow. Terrific.


Aaww mate don't be sad...... It's not really strength progression just injury recovery progression. I've always had pretty strong legs just never pushed them because of injury worries. Now that I have a stretching routine I feel a lot more confident so might push them a bit harder.

Legs would be:

Leg raise 2 x 16 light warm up then 4 x 8 to 12 pyramiding up in weight.

Squats 4 x 8 up to about 80kg (for now....... )

Leg curl 4 x 8 as heavy as possible whilst being able to squeeze at the top.

Calf raise 4 x 12 to 16 as heavy as possible whilst maintaining full range of movement.

18 sets in total which is my norm for everything. I guess my reps are higher than yours which is where my volume comes from?



Title: Re: Blonde will make you STRONG
Post by: iRaise on December 27, 2015, 04:38:38 PM

Trololololol...I am reallllly pushing squats, really want triples at 140kg. But your leg progression just hurts my feelings.

Your leg sessions look quite light on volume? I do 2x legs a week, batter the f$%£ out of them and they still don't grow. Terrific.


Aaww mate don't be sad...... It's not really strength progression just injury recovery progression. I've always had pretty strong legs just never pushed them because of injury worries. Now that I have a stretching routine I feel a lot more confident so might push them a bit harder.

Legs would be:

Leg raise 2 x 16 light warm up then 4 x 8 to 12 pyramiding up in weight.

Squats 4 x 8 up to about 80kg (for now....... )

Leg curl 4 x 8 as heavy as possible whilst being able to squeeze at the top.

Calf raise 4 x 12 to 16 as heavy as possible whilst maintaining full range of movement.

18 sets in total which is my norm for everything. I guess my reps are higher than yours which is where my volume comes from?


[/quote

My legs frustrate me so much. I think its personal preference/genetics etc.

At the minute my legs are


3x3 Squat/Deas

5x5 Leg Press

3x8 Bridge/Front Squat

3x8 Step Up/Lunge

4x10 Box Jumps
S.S.
4x10 Calves

4x10 Leg Ext
S.S.
4x10 Leg Curl

I do the left side one session and the right side on the second. But my leg growth is so so slow. I am still growing, albeit at a boring rate, but I mix it up fairly regularly from volume to strength when something plateaus for a decent time.

You overall volume seems so light for your strength levels, but like you said I guess its more recovering than progression right now.

What is your current split? Arms/legs/chest/back/shoulders?



Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 27, 2015, 05:33:14 PM

My legs frustrate me so much. I think its personal preference/genetics etc.

At the minute my legs are


3x3 Squat/Deas

5x5 Leg Press

3x8 Bridge/Front Squat

3x8 Step Up/Lunge

4x10 Box Jumps
S.S.
4x10 Calves

4x10 Leg Ext
S.S.
4x10 Leg Curl

I do the left side one session and the right side on the second. But my leg growth is so so slow. I am still growing, albeit at a boring rate, but I mix it up fairly regularly from volume to strength when something plateaus for a decent time.

You overall volume seems so light for your strength levels, but like you said I guess its more recovering than progression right now.

What is your current split? Arms/legs/chest/back/shoulders?



It was shoulders, back, chest, legs recently but I'm switching to the upper, lower, upper, arms for a little while to see how that works for me. I only do 4 days and I only have an hour so this is the only way I can get arms in without anything else suffering too heavily.

I've never done a lot volume wise in the gym so it's just what I'm used to. When I was at my absolute peak strength I did a 5 day split with 4 sets of 4 exercises each.

For me it's not about lots of sets but making every set count. That means every set would be to failure and usually require a light spot for the last rep. I'd pyramid from 12 reps down to 6-8 and adjust the weight on the day depending how each set went. It's always worked well for me and I struggle to understand how anything different can work.

When I see the amount of sets you guys do I just see it as over training. As I've said previously there's no science involved just my opinion and knowing what has worked for me.

Oh and no offence but box jumps and lunges are for girls  ;nana;



Title: Re: Blonde will make you STRONG
Post by: iRaise on December 27, 2015, 06:08:00 PM
Definitely get your point about over training, whereas I think its 'common' for some people, I just eat way to much and concentrate on nutrition to carefully to over train from 4 hours a week. But I think the average gym goer can definitely fall into this category simply through poor nutrition/recovery.

Haha I have given up on being the biggest I can, being a natural athlete, 100kg and 10% just isn't going to happen. So I want to become much more athletic and venture into gymnastics, so box jumps are my very poor start point, as it is about all I can do. Not even a particularly high box. Still want to stay as strong as possibly. but I don;t want to work my ass off for 5 years to put on 2kg of muscle. Where my head is at right now it is much more about what can you do with it. I would love to be able to box jump myself or thereabouts.

I was pretty harsh on the cali guys when I first started. But most are stronger than me (relatively) and they can back flip. Knowing it is pretty much impossibly for me to ever be a WR deadlift holder doing a back flip definitely comforts the blow.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on December 27, 2015, 07:21:55 PM
Definitely get your point about over training, whereas I think its 'common' for some people, I just eat way to much and concentrate on nutrition to carefully to over train from 4 hours a week. But I think the average gym goer can definitely fall into this category simply through poor nutrition/recovery.

Haha I have given up on being the biggest I can, being a natural athlete, 100kg and 10% just isn't going to happen. So I want to become much more athletic and venture into gymnastics, so box jumps are my very poor start point, as it is about all I can do. Not even a particularly high box. Still want to stay as strong as possibly. but I don;t want to work my ass off for 5 years to put on 2kg of muscle. Where my head is at right now it is much more about what can you do with it. I would love to be able to box jump myself or thereabouts.

I was pretty harsh on the cali guys when I first started. But most are stronger than me (relatively) and they can back flip. Knowing it is pretty much impossibly for me to ever be a WR deadlift holder doing a back flip definitely comforts the blow.

What? You've only been at it for 5 minutes. You're a similar height to me and from what I can gather a similar frame so there's no reason at all you can't hit 100kg at 10%

It took me ages to get to those sort of figures (slightly heavier and slightly higher fat) but it's 100% achievable naturally.

I always think this is a problem with setting goals. You wanted to achieve something but it didn't come fast enough so you think it won't happen. Surely at some point you thought it could happen so what's changed? You must be closer to it than you were before so why is it impossible? This thread started in August so 4 or 5 months ago. That's nothing. You're looking at 4 or 5 years to hit those numbers unless you live for training but surely you knew that before?

If you work your ass off for 5 years you'll gain 10kg of muscle not 2kg. Wouldn't that be enough?

How long do you think it's going to take to box jump yourself? I assume you mean a 6ft box!! Id be amazed if that could be done in less than two years.



Title: Re: Blonde will make you STRONG
Post by: iRaise on December 27, 2015, 08:29:06 PM
Definitely get your point about over training, whereas I think its 'common' for some people, I just eat way to much and concentrate on nutrition to carefully to over train from 4 hours a week. But I think the average gym goer can definitely fall into this category simply through poor nutrition/recovery.

Haha I have given up on being the biggest I can, being a natural athlete, 100kg and 10% just isn't going to happen. So I want to become much more athletic and venture into gymnastics, so box jumps are my very poor start point, as it is about all I can do. Not even a particularly high box. Still want to stay as strong as possibly. but I don;t want to work my ass off for 5 years to put on 2kg of muscle. Where my head is at right now it is much more about what can you do with it. I would love to be able to box jump myself or thereabouts.

I was pretty harsh on the cali guys when I first started. But most are stronger than me (relatively) and they can back flip. Knowing it is pretty much impossibly for me to ever be a WR deadlift holder doing a back flip definitely comforts the blow.

What? You've only been at it for 5 minutes. You're a similar height to me and from what I can gather a similar frame so there's no reason at all you can't hit 100kg at 10%

It took me ages to get to those sort of figures (slightly heavier and slightly higher fat) but it's 100% achievable naturally.

I always think this is a problem with setting goals. You wanted to achieve something but it didn't come fast enough so you think it won't happen. Surely at some point you thought it could happen so what's changed? You must be closer to it than you were before so why is it impossible? This thread started in August so 4 or 5 months ago. That's nothing. You're looking at 4 or 5 years to hit those numbers unless you live for training but surely you knew that before?

If you work your ass off for 5 years you'll gain 10kg of muscle not 2kg. Wouldn't that be enough?

How long do you think it's going to take to box jump yourself? I assume you mean a 6ft box!! Id be amazed if that could be done in less than two years.



I mean I may be able to go up to 100kg and be leanish, but that would take so much consistency. There really isnt many people on the planet who are lean lean and 100kg who are natural. I honestly don't know anyone who is above 95 and lean who is natural. At our (Mentoring Group) Xmas Dinner we had a big chat about it, and a guy who EVERYONE thought was natural and i think around the 97 mark comes out with I have been using for 5 years. I don't want to name names on here. but it is incredibly wide spread and so upsetting to see. I honestly don't think if I worked hard for five year I would gain 10kg and then retain it through a diet. I think I would be incredibly genetically gifted to do so.

But by no means am i saying its impossible. You just have to be incredibly gifted genetically to get there. I don't even want to go e.g. Joshua/Bolt etc because it would not surprise me one bit if they test positive.

But I have been doing it three years, so the progress now becomes much much slower, for instance over the gaining period this year I assume I have made about 2-3 kg and I may be over estimating that. The general trend for a natural athlete is 10-20kg first year, 5-10 second year, 3-5 third year and 0.5-2 from 5plus. That assumes you train perfectly and recover perfectly etc, i.e pro athlete.

When the thread started I had no attempt to be a very lean 100kg, that dream went long ago, but I did want to get super strong, which I still do, but I don't want to be in the open category so to speak and just slop on fat mass. Plus I wanna be in the best condition I can be in 40plus and having the background in flexibility/mobility will hopefully keep me in good stead.

Yeah a 6/3 box jump would be special, I am guessing that is years in the making, but so is a 230kg dead followed by a backflip.

I totally understand your point though, all fitness goals take most time. But as long as you keep moving etc you can change them fairly liberally. I mean I could have a totally diff mindset and be juiced of my nut in three years time and be entering a strongman comp.




Title: Re: Blonde will make you STRONG
Post by: Ant040689 on December 29, 2015, 09:03:49 AM
I hope to offer a real left field option to you Iraise if I manage to lol my way to sub 10% body fat and still be around 100kg.

The progression by which I'm getting lean is promising and this is with a by no means optimised program. I'm happy to just trial and error tbh and am easy enough knowing that the most important thing I am showing is application and positive intent even though my knowledge is admittedly very hazy.

One thing that is interesting in the lean look is the wondering whether or not I have fat or loose skin on me. The plan is to keep at a good routine for 3 more months, see if it all tucks in and if i am still confused, get a bodypod measurement for £50 in London. Callipers not being very effective when loose skin is involved. So if the % reads around 10% and I still don't look THAT lean I then know what's what.

Recently realised I probably have been overeating unnecessarily and break up my meals more into smaller ones to avoid lethargy and better lean gains, which has helped. Definitely overcoming a habit developed and ingrained through my obesity days with that one.

On the weightlifting side the advice you put forward Evilpie on good form with chin ups made me think more broadly with form everywhere. I think i have been swinging a fair few weights on routines and I am just going to lower the weight to something where I can get the form spot on and not rush into raising weights out of ego.

The above rang true when you said not to jump into any pull ups and I tried this and I couldn't complete even one, whereas with the jump I could ha. Showing how far I need to go lol. I rage tilted went on the lat pull down machine just after but I know its not the same 😝.

On overtraining I think I am with you as well. I think I am going to reduce the sets I do weekly and if anything up the cardio if i want to train more. So upper body/legs+cardio on alternate days with the intention of 6 days a week but the allowance of only 4. On rest days though a 10 mins static full body routine is crucial.

The modest numbers I have currently are:

Dumbbell bench press: 12.5kg 4x8
Horizontal pull: 25kg 4x8
Shoulder press: 15kg 4x8
Lat pull down : level 10/25 4x8

So those 4 and maybe one set of a few different things to keep certain areas buzzing lightly. So that should all be done in under an hour then I have 40 mins warm up and down.

On leg day I freestyle with different types of sets and go hard for 40 mins with intense bike work and time for stretches here too.

Let's see how that unfolds when I start today after about a week layoff over Xmas.


Title: Re: Blonde will make you STRONG
Post by: iRaise on December 29, 2015, 11:00:35 AM
I hope to offer a real left field option to you Iraise if I manage to lol my way to sub 10% body fat and still be around 100kg.



The 100kg and 10% were just numbers. It is tough to accurately measure what 10%, for example AJ (boxer) is clearly a beast and I read somewhere he was around 14-16%. So some people can look incredibly with ah high %.

Of course there are genetic freaks who can, thats evolution I guess. But the science is overwhelmingly not in your favour. That sounds really negative, which isn't ideal, but I can't think of a better way to say it?

Trial and error is the way everyone uses to start with so wouldn't worry about that.

I honestly wouldn't worry about body fat. You either look/perform good or you don't. You may have a problem with skin, I know someone who comes to see me and they have just had excess skin removed. I haven't seen them yet, but looking forward to seeing the results. I think you have to lose weight really slowly to avoid xs skin, but even then its not a guarantee. I guess that is genetics too, in how well your skin returns to normal. But I wouldn't worry to much about it, just focus on the process. What will be, will probably be with that one.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on December 29, 2015, 05:03:50 PM
I hope to offer a real left field option to you Iraise if I manage to lol my way to sub 10% body fat and still be around 100kg.



The 100kg and 10% were just numbers. It is tough to accurately measure what 10%, for example AJ (boxer) is clearly a beast and I read somewhere he was around 14-16%. So some people can look incredibly with ah high %.

Of course there are genetic freaks who can, thats evolution I guess. But the science is overwhelmingly not in your favour. That sounds really negative, which isn't ideal, but I can't think of a better way to say it?

Trial and error is the way everyone uses to start with so wouldn't worry about that.

I honestly wouldn't worry about body fat. You either look/perform good or you don't. You may have a problem with skin, I know someone who comes to see me and they have just had excess skin removed. I haven't seen them yet, but looking forward to seeing the results. I think you have to lose weight really slowly to avoid xs skin, but even then its not a guarantee. I guess that is genetics too, in how well your skin returns to normal. But I wouldn't worry to much about it, just focus on the process. What will be, will probably be with that one.

Yup that is my attitude with it.

I would want the bf measurement though purely for me to relax about it all knowing if it was close to 10% then I'm doing well. Without that perhaps I don't get as positive feedback from the way I look.

You've said body fat shouldn't be a thing to worry about though because it comes up differently on different people and you should go off of the way you look. I will probably do both. I guess I am curious for a body fat reading anyway and think ultimately its harmless getting it done. I have taken your warning on board about considering it too highly though.

The skin is all tucking in well anyway with the gym as its progressed but my gut was so large before I'm not sure it will be perfect. I actually don't care a great deal about the aesthetics and I think I would only ever get surgery on it for practical reasons, ie, you can have up to 7 lbs of it on your body weighing you down when running and whatnot. Maybe i would consider it more for increased freedom of movement. I will see later on down the road if that pisses me off.

I lost the weight quite slowly so i I will have to see with it 👍

Buying a pair of 36' jeans today. I think I was a easy 37/38 at the start of gymming. Progression. Boom.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on December 29, 2015, 05:19:52 PM
So i'm back doing 5x5. I'm going to try and kick things up a notch this time though by adding some assistance work (dips, chins, hanging leg raises) and doing 10 minutes of intense cardio at the end of each session.

I'm going to be pretty pressed for time over the next few months so wish to avoid having to hang around for equipment if it's unavailable. Specifically could i get some advice regarding the best alternative exercise for deadlifts? If the squat rack is unavailable i plan to hit up the leg press, and the rest of the movements (bench, row, ohp) i should be ok to use dumbbells if i can't get a barbell.



Title: Re: Blonde will make you STRONG
Post by: iRaise on December 29, 2015, 05:34:35 PM
I hope to offer a real left field option to you Iraise if I manage to lol my way to sub 10% body fat and still be around 100kg.





You've said body fat shouldn't be a thing to worry about though because it comes up differently on different people and you should go off of the way you look. I will probably do both. I guess I am curious for a body fat reading anyway and think ultimately its harmless getting it done. I have taken your warning on board about considering it too highly though.



I think the only downside is cost and accuracy. For example I think a DEXA scan is like 600, and widely required as the most accurate, but its 3-8% higher than calipers. So its such a stupid measurement. But yeah, for the first few years it's all I cared about. But go for it, I am having so many 'aha' moments of what people told me three years ago. But I only 'wasted' three years. And I had to have those moments. You can't tell me something and expect me to listen. I have to find out myself. I think it is the best way for most people. This way I can massage my ego in like two years time, trolololol.



Title: Re: Blonde will make you STRONG
Post by: Ant040689 on December 29, 2015, 06:13:21 PM
I hope to offer a real left field option to you Iraise if I manage to lol my way to sub 10% body fat and still be around 100kg.





You've said body fat shouldn't be a thing to worry about though because it comes up differently on different people and you should go off of the way you look. I will probably do both. I guess I am curious for a body fat reading anyway and think ultimately its harmless getting it done. I have taken your warning on board about considering it too highly though.



I think the only downside is cost and accuracy. For example I think a DEXA scan is like 600, and widely required as the most accurate, but its 3-8% higher than calipers. So its such a stupid measurement. But yeah, for the first few years it's all I cared about. But go for it, I am having so many 'aha' moments of what people told me three years ago. But I only 'wasted' three years. And I had to have those moments. You can't tell me something and expect me to listen. I have to find out myself. I think it is the best way for most people. This way I can massage my ego in like two years time, trolololol.



Would be foolish of me to go against your experience there.

I thought a bodypod machine was very accurate, but fair play if it isn't. Think I've been a sucker for an ad campaign in the past or summin.

 I will just crack on without it in my mind.

It's why I post on here to draw from what you guys already know. So nice one.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on December 29, 2015, 06:19:48 PM
So i'm back doing 5x5. I'm going to try and kick things up a notch this time though by adding some assistance work (dips, chins, hanging leg raises) and doing 10 minutes of intense cardio at the end of each session.

I'm going to be pretty pressed for time over the next few months so wish to avoid having to hang around for equipment if it's unavailable. Specifically could i get some advice regarding the best alternative exercise for deadlifts? If the squat rack is unavailable i plan to hit up the leg press, and the rest of the movements (bench, row, ohp) i should be ok to use dumbbells if i can't get a barbell.



Hyperextension maybe?

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/5/muscle/lower-back

I do one I can't find myself online. Get a heavy dumbbell on the floor, lean over it engage the lower back to one side with knees bent and pull the dumbbell up straining one side of your lower back. But there may be more effective ones.


Title: Re: Blonde will make you STRONG
Post by: iRaise on December 29, 2015, 10:23:43 PM
I don't think bodybod is awful, i mean they can't be massively inaccurate, its just you have to stick to the same one. If you use diff methods you are gonna get very diff results. And all of them use hydration levels, so if you smashed like 5 litres before, and 2 litres the next time, you are gonna get inaccurate results cos of that.

Just focus on performance, if you perform well (and eat well) it literally cannot go wrong.

If it goes wrong, one of those two aren't working.


Title: Re: Blonde will make you STRONG
Post by: iRaise on December 29, 2015, 10:32:20 PM
Weighed in at the gym at 94kg today, meaning I have lost weight over Xmas. Made a conscious effort not to pig out so pleased.


Bad news, failed by first ever heavy squat.

1x3 120kg
1x3 130kg
1x1.5 135kg. Obv aiming for three there but didn't come back up. Annoying, but set myself 140 for 3x3 by end of feb. So a good bench mark. Gonna hammer the accessory movements from now on. Might even have to box squat with weight Matt  ;whistle; ;whistle;

Definitely loving the 3x3 stuff I am doing, and until today had linear progress. So don't mind having a mini blip. Wanna push 90kg by end of Feb too, obviously having skittles everyday to keep the clean eating warriors happy.

Want to get over to Notts in Feb for a session with Sean, if anyone else is around could go for something? Everyone choices a exercise/rep/set scheme and see where we get to?


Title: Re: Blonde will make you STRONG
Post by: arbboy on December 30, 2015, 01:58:55 PM
Hi guys

Considering whether to join in here as i have started training pretty seriously last 2 months.  Feel like i have the motivation back to train and surprised at how much strength i have retained as i haven't trained seriously for over 10 years for more than a couple of months and then stopped.  Hoping to keep it going for good this time as i am enjoying it as much as i did in my 20's.  Have got my weight down to 18 stone from a peak of over 21 stone 3 years ago.  I started a weight loss update on the slimming thread last year but lost motivation.

Want to get down to 15 stone and get back to how i was at 25.  I am using my old training programme from when i was playing basketball semi pro.  Lot of heavy lifting/core lifts/explosive stuff and lowish reps.  I hardly use machines at all.  Virtually all loose weights.  Easing my way back into it slowly and feel like i want to try some 1 rep max stuff.  Not sure whether 2 months in and my body is ready to push to these extreme levels yet after such a long lay off?  Any thoughts?  

I am interested in what you think my 1 rep max for deadlifting would be given i can do 10 reps to failure at 120kg (no chalk/straps) currently?

At my peak at 25 (15 years ago) i had the following strength levels across 6 reps to failure just to give you an idea of my previous peak levels before i entered the betting industry and my lifestyle totally changed for the worse.  I was 14 stone 12 at this point, in great shape and very lean.  I don't think it is possible to get sub 15 stone now so that is my goal.

Squat 160kg
Deadlift 160kg
Cleans 80kg
Flat bench press 125kg
Dumbell bench press 50kg dumbells
Bicep curl (EZ bar) 55kg
Overhead shoulder press 70kg

Obviously i am nowhere near these levels and will probably never get back to them however well the training goes given i am now 40.  Not sure if these ratios are 'normal' but i have always had much stronger legs and arms than chest/shoulders.  No idea if that comes from playing basketball or just my natural gene pool.  I always felt that i was incredibly weak chest/shoulder pressing compared to other core lifts.

Enjoy reading this thread and it has in a small way helped to motivate me to start lifting again seriously.

My training split is as follows

day 1 - chest/biceps
day 2 - upper back/triceps
day 3 - legs/lower back (deadlifts/cleans/squats all included in here) + shoulders
day 4 - rest

I tend to do 2 sets of 8-10 reps currently pretty much to failure for each exercise.  4/5 diff exercises for the bigger muscle groups (chest/back) and 2/3 for smaller ones (arms).  I have never been a high volume set trainer.  Some of your stories of 25 set work outs baffle me.  I am well and truely in Matt's camp here regarding less sets, more effort to failure and gtfo out of the gym asap once the work is done.

I do 30 mins of Cardio on day 1 and day 2 (after finishing with the weights).  No cardio on leg day as my legs have suffered enough from the heavy lifting.  Heart rate constant at 140bpm then 2 15 minute sauna/steam sessions followed by hot tub after each session.  I train at 8/9am every morning before having breakfast.  I am using promax twice a day and maximuscle cretaine powder to usual levels.  These are the products i used 15 years ago when following this same plan.  Diet is pretty clean with about 200 grams of protein a day on average.  Trying to keep the cals below 2500 a day.  I think in the past i tried to keep the cals too low and kept feeling tired from training and just quit.  I don't want this to happen again.  There is no rush to lose 3 stone.  I just want it to last long term and the training to keep going.

Advice from the pros as to whether this programme will help me lose 3 stone or whether there are other things i can add/change to help achieve this goal.

Cheers in advance


Title: Re: Blonde will make you STRONG
Post by: iRaise on December 30, 2015, 04:12:39 PM
Hi guys

Considering whether to join in here as i have started training pretty seriously last 2 months.  Feel like i have the motivation back to train and surprised at how much strength i have retained as i haven't trained seriously for over 10 years for more than a couple of months and then stopped.  Hoping to keep it going for good this time as i am enjoying it as much as i did in my 20's.  Have got my weight down to 18 stone from a peak of over 21 stone 3 years ago.  I started a weight loss update on the slimming thread last year but lost motivation.

Want to get down to 15 stone and get back to how i was at 25.  I am using my old training programme from when i was playing basketball semi pro.  Lot of heavy lifting/core lifts/explosive stuff and lowish reps.  I hardly use machines at all.  Virtually all loose weights.  Easing my way back into it slowly and feel like i want to try some 1 rep max stuff.  Not sure whether 2 months in and my body is ready to push to these extreme levels yet after such a long lay off?  Any thoughts?  

I am interested in what you think my 1 rep max for deadlifting would be given i can do 10 reps to failure at 120kg (no chalk/straps) currently?

At my peak at 25 (15 years ago) i had the following strength levels across 6 reps to failure just to give you an idea of my previous peak levels before i entered the betting industry and my lifestyle totally changed for the worse.  I was 14 stone 12 at this point, in great shape and very lean.  I don't think it is possible to get sub 15 stone now so that is my goal.

Squat 160kg
Deadlift 160kg
Cleans 80kg
Flat bench press 125kg
Dumbell bench press 50kg dumbells
Bicep curl (EZ bar) 55kg
Overhead shoulder press 70kg

Obviously i am nowhere near these levels and will probably never get back to them however well the training goes given i am now 40.  Not sure if these ratios are 'normal' but i have always had much stronger legs and arms than chest/shoulders.  No idea if that comes from playing basketball or just my natural gene pool.  I always felt that i was incredibly weak chest/shoulder pressing compared to other core lifts.

Enjoy reading this thread and it has in a small way helped to motivate me to start lifting again seriously.

My training split is as follows

day 1 - chest/biceps
day 2 - upper back/triceps
day 3 - legs/lower back (deadlifts/cleans/squats all included in here) + shoulders
day 4 - rest

I tend to do 2 sets of 8-10 reps currently pretty much to failure for each exercise.  4/5 diff exercises for the bigger muscle groups (chest/back) and 2/3 for smaller ones (arms).  I have never been a high volume set trainer.  Some of your stories of 25 set work outs baffle me.  I am well and truely in Matt's camp here regarding less sets, more effort to failure and gtfo out of the gym asap once the work is done.

I do 30 mins of Cardio on day 1 and day 2 (after finishing with the weights).  No cardio on leg day as my legs have suffered enough from the heavy lifting.  Heart rate constant at 140bpm then 2 15 minute sauna/steam sessions followed by hot tub after each session.  I train at 8/9am every morning before having breakfast.  I am using promax twice a day and maximuscle cretaine powder to usual levels.  These are the products i used 15 years ago when following this same plan.  Diet is pretty clean with about 200 grams of protein a day on average.  Trying to keep the cals below 2500 a day.  I think in the past i tried to keep the cals too low and kept feeling tired from training and just quit.  I don't want this to happen again.  There is no rush to lose 3 stone.  I just want it to last long term and the training to keep going.

Advice from the pros as to whether this programme will help me lose 3 stone or whether there are other things i can add/change to help achieve this goal.

Cheers in advance

Sounds like you're gonna kill it. Losing weight is all about energy balance, expend more than you intake.

Losing large amounts and keeping it off requires a sensible energy balance.

I wouldn't rush to go below 2500 kcals but everything else looks pretty good.

Whats the success so far?


Title: Re: Blonde will make you STRONG
Post by: arbboy on December 30, 2015, 04:20:19 PM
Hi guys

Considering whether to join in here as i have started training pretty seriously last 2 months.  Feel like i have the motivation back to train and surprised at how much strength i have retained as i haven't trained seriously for over 10 years for more than a couple of months and then stopped.  Hoping to keep it going for good this time as i am enjoying it as much as i did in my 20's.  Have got my weight down to 18 stone from a peak of over 21 stone 3 years ago.  I started a weight loss update on the slimming thread last year but lost motivation.

Want to get down to 15 stone and get back to how i was at 25.  I am using my old training programme from when i was playing basketball semi pro.  Lot of heavy lifting/core lifts/explosive stuff and lowish reps.  I hardly use machines at all.  Virtually all loose weights.  Easing my way back into it slowly and feel like i want to try some 1 rep max stuff.  Not sure whether 2 months in and my body is ready to push to these extreme levels yet after such a long lay off?  Any thoughts?  

I am interested in what you think my 1 rep max for deadlifting would be given i can do 10 reps to failure at 120kg (no chalk/straps) currently?

At my peak at 25 (15 years ago) i had the following strength levels across 6 reps to failure just to give you an idea of my previous peak levels before i entered the betting industry and my lifestyle totally changed for the worse.  I was 14 stone 12 at this point, in great shape and very lean.  I don't think it is possible to get sub 15 stone now so that is my goal.

Squat 160kg
Deadlift 160kg
Cleans 80kg
Flat bench press 125kg
Dumbell bench press 50kg dumbells
Bicep curl (EZ bar) 55kg
Overhead shoulder press 70kg

Obviously i am nowhere near these levels and will probably never get back to them however well the training goes given i am now 40.  Not sure if these ratios are 'normal' but i have always had much stronger legs and arms than chest/shoulders.  No idea if that comes from playing basketball or just my natural gene pool.  I always felt that i was incredibly weak chest/shoulder pressing compared to other core lifts.

Enjoy reading this thread and it has in a small way helped to motivate me to start lifting again seriously.

My training split is as follows

day 1 - chest/biceps
day 2 - upper back/triceps
day 3 - legs/lower back (deadlifts/cleans/squats all included in here) + shoulders
day 4 - rest

I tend to do 2 sets of 8-10 reps currently pretty much to failure for each exercise.  4/5 diff exercises for the bigger muscle groups (chest/back) and 2/3 for smaller ones (arms).  I have never been a high volume set trainer.  Some of your stories of 25 set work outs baffle me.  I am well and truely in Matt's camp here regarding less sets, more effort to failure and gtfo out of the gym asap once the work is done.

I do 30 mins of Cardio on day 1 and day 2 (after finishing with the weights).  No cardio on leg day as my legs have suffered enough from the heavy lifting.  Heart rate constant at 140bpm then 2 15 minute sauna/steam sessions followed by hot tub after each session.  I train at 8/9am every morning before having breakfast.  I am using promax twice a day and maximuscle cretaine powder to usual levels.  These are the products i used 15 years ago when following this same plan.  Diet is pretty clean with about 200 grams of protein a day on average.  Trying to keep the cals below 2500 a day.  I think in the past i tried to keep the cals too low and kept feeling tired from training and just quit.  I don't want this to happen again.  There is no rush to lose 3 stone.  I just want it to last long term and the training to keep going.

Advice from the pros as to whether this programme will help me lose 3 stone or whether there are other things i can add/change to help achieve this goal.

Cheers in advance

Sounds like you're gonna kill it. Losing weight is all about energy balance, expend more than you intake.

Losing large amounts and keeping it off requires a sensible energy balance.

I wouldn't rush to go below 2500 kcals but everything else looks pretty good.

Whats the success so far?

I have lost about 10 lbs in the 2 months since i started if that's what you are asking at the same time as already finding increases in strength from the start.  I feel a million times better, slimmer (jeans that i haven't got into since 2007 fit easily again) and most importantly i am sleeping better which was becoming a problem actually getting to sleep every night before i started training.

How many calories would i be burning a day on average with that routine and my body size?  I imagine even at 2500 cals/day i will still have a fair deficit.


Title: Re: Blonde will make you STRONG
Post by: iRaise on December 30, 2015, 09:25:39 PM
Yeah probably about 3000, but dont quote me, I can work it all out tomorrow if you want? But pretty confident 2500 is a deficit.

Looks good progress, like the way you have set things out.

Looks to me like it is just a matter of time. Keep it up


Title: Re: Blonde will make you STRONG
Post by: arbboy on January 02, 2016, 01:01:05 PM
Yeah probably about 3000, but dont quote me, I can work it all out tomorrow if you want? But pretty confident 2500 is a deficit.

Looks good progress, like the way you have set things out.

Looks to me like it is just a matter of time. Keep it up

I have just set things out how i did 15 years ago.  Only difference now is i don't have any basketball games to play inbetween the training.  The routine/splits/supplements are identical.  I am not a huge believer in all these modern day training techniques tbh.  Stick to the basics imo. 


Title: Re: Blonde will make you STRONG
Post by: zerofive on January 02, 2016, 10:01:32 PM
So i'm back doing 5x5. I'm going to try and kick things up a notch this time though by adding some assistance work (dips, chins, hanging leg raises) and doing 10 minutes of intense cardio at the end of each session.

I'm going to be pretty pressed for time over the next few months so wish to avoid having to hang around for equipment if it's unavailable. Specifically could i get some advice regarding the best alternative exercise for deadlifts? If the squat rack is unavailable i plan to hit up the leg press, and the rest of the movements (bench, row, ohp) i should be ok to use dumbbells if i can't get a barbell.

You're going to struggle. You can do deadlifts with dumbbells tho if the barbell is taken. Or you could try depth swings with a kettlebell?


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 03, 2016, 02:49:37 PM
Yeah probably about 3000, but dont quote me, I can work it all out tomorrow if you want? But pretty confident 2500 is a deficit.

Looks good progress, like the way you have set things out.

Looks to me like it is just a matter of time. Keep it up

I have just set things out how i did 15 years ago.  Only difference now is i don't have any basketball games to play inbetween the training.  The routine/splits/supplements are identical.  I am not a huge believer in all these modern day training techniques tbh.  Stick to the basics imo. 

Yeah would probably agree. Big lifts are big lifts. I think the quality and safety of supplements are probably better now. But all the stuff on Bosu balls and vibrating plates etc doesn't make too much sense.


Title: Re: Blonde will make you STRONG
Post by: arbboy on January 03, 2016, 04:56:48 PM
Yeah probably about 3000, but dont quote me, I can work it all out tomorrow if you want? But pretty confident 2500 is a deficit.

Looks good progress, like the way you have set things out.

Looks to me like it is just a matter of time. Keep it up

I have just set things out how i did 15 years ago.  Only difference now is i don't have any basketball games to play inbetween the training.  The routine/splits/supplements are identical.  I am not a huge believer in all these modern day training techniques tbh.  Stick to the basics imo.  

Yeah would probably agree. Big lifts are big lifts. I think the quality and safety of supplements are probably better now. But all the stuff on Bosu balls and vibrating plates etc doesn't make too much sense.

Power plates are great for stretching your legs after a heavy leg work out.  Wish they were around 20 years ago.  I do a 3 min rotating stretch on them after a leg work out.  30 seconds calf raises, 30 secs hamstrings stretches and 30 sec held 90 degree deep squad x 2 sets.  Incredible how much it loosens up your legs after they feel dead and tired.  Sometimes after the 3 minute warm down i feel so fresh i could do the leg workout again.  They are amazing bits of kit for recovery i think.  You literally piss with sweat doing it as well unlike any form of cardio over 3 minutes as well.  Must burn some serious calories i reckon for 3 minutes.  Just feels like it shakes all the lactic acid out of your legs.

Highly recommend as a warm down/stretch after a heavy leg work out if you haven't tried it.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 03, 2016, 06:18:48 PM
Yeah probably about 3000, but dont quote me, I can work it all out tomorrow if you want? But pretty confident 2500 is a deficit.

Looks good progress, like the way you have set things out.

Looks to me like it is just a matter of time. Keep it up

I have just set things out how i did 15 years ago.  Only difference now is i don't have any basketball games to play inbetween the training.  The routine/splits/supplements are identical.  I am not a huge believer in all these modern day training techniques tbh.  Stick to the basics imo.  

Yeah would probably agree. Big lifts are big lifts. I think the quality and safety of supplements are probably better now. But all the stuff on Bosu balls and vibrating plates etc doesn't make too much sense.

Power plates are great for stretching your legs after a heavy leg work out.  Wish they were around 20 years ago.  I do a 3 min rotating stretch on them after a leg work out.  30 seconds calf raises, 30 secs hamstrings stretches and 30 sec held 90 degree deep squad x 2 sets.  Incredible how much it loosens up your legs after they feel dead and tired.  Sometimes after the 3 minute warm down i feel so fresh i could do the leg workout again.  They are amazing bits of kit for recovery i think.  You literally piss with sweat doing it as well unlike any form of cardio over 3 minutes as well.  Must burn some serious calories i reckon for 3 minutes.  Just feels like it shakes all the lactic acid out of your legs.

Highly recommend as a warm down/stretch after a heavy leg work out if you haven't tried it.

I don' think anything can burn enough kcals in three mins to be called as 'worth it'. But if it helps you recover, it is obviously a must. Or you aren't training hard enough, trololol.

Huge fan of dynamic warm ups and cool downs though. I am undecided what ratio benefit it has in terms of physiological to psychological but for me personally it is a must.

I think anything that helps recovery is always worth it. My recovery is annoyingly poor at the minute. Although I assume it is mental.   


Title: Re: Blonde will make you STRONG
Post by: arbboy on January 03, 2016, 06:23:58 PM
Yeah probably about 3000, but dont quote me, I can work it all out tomorrow if you want? But pretty confident 2500 is a deficit.

Looks good progress, like the way you have set things out.

Looks to me like it is just a matter of time. Keep it up

I have just set things out how i did 15 years ago.  Only difference now is i don't have any basketball games to play inbetween the training.  The routine/splits/supplements are identical.  I am not a huge believer in all these modern day training techniques tbh.  Stick to the basics imo.  

Yeah would probably agree. Big lifts are big lifts. I think the quality and safety of supplements are probably better now. But all the stuff on Bosu balls and vibrating plates etc doesn't make too much sense.

Power plates are great for stretching your legs after a heavy leg work out.  Wish they were around 20 years ago.  I do a 3 min rotating stretch on them after a leg work out.  30 seconds calf raises, 30 secs hamstrings stretches and 30 sec held 90 degree deep squad x 2 sets.  Incredible how much it loosens up your legs after they feel dead and tired.  Sometimes after the 3 minute warm down i feel so fresh i could do the leg workout again.  They are amazing bits of kit for recovery i think.  You literally piss with sweat doing it as well unlike any form of cardio over 3 minutes as well.  Must burn some serious calories i reckon for 3 minutes.  Just feels like it shakes all the lactic acid out of your legs.

Highly recommend as a warm down/stretch after a heavy leg work out if you haven't tried it.

I don' think anything can burn enough kcals in three mins to be called as 'worth it'. But if it helps you recover, it is obviously a must. Or you aren't training hard enough, trololol.

Huge fan of dynamic warm ups and cool downs though. I am undecided what ratio benefit it has in terms of physiological to psychological but for me personally it is a must.

I think anything that helps recovery is always worth it. My recovery is annoyingly poor at the minute. Although I assume it is mental.   

As you get older, no idea how old you are, recovery is more and more important in order for you to train hard.  Training is the easy bit imo. 45 mins bang out a session in the gym.  No different to when you are 20.  Treating your recovery more seriously helps you no end.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 03, 2016, 07:06:26 PM
Recovery is key, for sure it gets harder as you get older. So you have to be more savvy in how/when you train.

I am 24 so I shouldn't be worrying about that yet, but entering my 4th year of training, the progress is becoming much less linear, so recovery is becoming more important.

I think recovery is the hidden gem. i know lifting the weight well is important. But what defines most people, in my opinion, is their ability to recover.

Really looking forward to seeing your progress, as you seem to be going about it in a good way. I will work out macros for you if you want, totally forgot to do it the other day.


Title: Re: Blonde will make you STRONG
Post by: arbboy on January 03, 2016, 07:13:05 PM
Recovery is key, for sure it gets harder as you get older. So you have to be more savvy in how/when you train.

I am 24 so I shouldn't be worrying about that yet, but entering my 4th year of training, the progress is becoming much less linear, so recovery is becoming more important.

I think recovery is the hidden gem. i know lifting the weight well is important. But what defines most people, in my opinion, is their ability to recover.

Really looking forward to seeing your progress, as you seem to be going about it in a good way. I will work out macros for you if you want, totally forgot to do it the other day.

I am going to spend the first 6 weeks this year until mid Feb just eating sensibly within 2500 cals every day without focusing too much on the breakdown of the protein/carbs/fat etc.  I don't want to overload the start too much and lose motivation.  I want to build back a decent level of core strength and see where i am there.  I don't want to feel tired etc and lose motivation to train in the early stages.  This has been the key let down before several times trying to do too much too soon.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 03, 2016, 07:39:02 PM
Looking very positive for you Arbboy. Main thing is just to get to the gym and have a decent diet most of the time. I'd seriously consider giving yourself a cheat day as well. It's worked brilliantly for me eating really well 5 or 6 days a week, having beer and curry on Thursday night and then going nuts on the occasional Friday or Saturday.

You can't fix a crappy diet by eating salad one day a week and you also can't mess up a good diet by eating a kebab one day a week.

Treat yourself if you need to and don't feel guilty about it. Believe me it makes it much easier.

Looks like you'll be following a fairly similar plan to myself so definitely going to follow your progress. Your previous numbers also look very similar to mine albeit at slightly fewer reps but also more than a stone lighter. Very impressive.

I guess that as we're the same age we're also going to have the same physical issues with recovery. I can't stress enough how important the stretching is but you seem to have that anyway.

Good luck.


Title: Re: Blonde will make you STRONG
Post by: arbboy on January 03, 2016, 07:45:50 PM
Looking very positive for you Arbboy. Main thing is just to get to the gym and have a decent diet most of the time. I'd seriously consider giving yourself a cheat day as well. It's worked brilliantly for me eating really well 5 or 6 days a week, having beer and curry on Thursday night and then going nuts on the occasional Friday or Saturday.

You can't fix a crappy diet by eating salad one day a week and you also can't mess up a good diet by eating a kebab one day a week.

Treat yourself if you need to and don't feel guilty about it. Believe me it makes it much easier.

Looks like you'll be following a fairly similar plan to myself so definitely going to follow your progress. Your previous numbers also look very similar to mine albeit at slightly fewer reps but also more than a stone lighter. Very impressive.

I guess that as we're the same age we're also going to have the same physical issues with recovery. I can't stress enough how important the stretching is but you seem to have that anyway.

Good luck.


Cheat days are not a problem (i had a mini one at dtd last weekend)!  I have tried to build one in similar to your curry night although it won't be as rigid as that every week.  

Stretching has always been one of my strong points even at my fattest i could easily touch my toes with straight legs.  In prime i could nearly get my elbows on the floor leaning down with straight legs.  I never had a soft tissue injury in 12 years of playing serious sport and i put that down to my previous lifting/stretching regime which worked really well for me and definitely was worth the investment of time.  I don't think it is possible for it to be luck over 12 years.  I used to do a full stretch before every basketball training session back in the day so i have always been flexible.  The last 10 years has just been a total lack of motivation to train after doing it so seriously between 17 and 28.  I got the following mindset 'fit in my 20's, fat in my 30s and fit in my 40's' to motivate me which pretty much sums up my life.  I feel like i wasted 10 good years which is annoying but when you look at Mark Felix on WSM he is 49 and still insane.  Plenty of time left to make up for a wasted decade.

Do my previous numbers indicate a relatively weak chest/shoulders compared to other numbers?  Or are they pretty in line? 


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 03, 2016, 07:47:54 PM
The whole Christmas and new year thing has been terrible for me with regard to training. Think I've managed to get to the gym about 3 times in total since I finished work on the 18th. I've done my stretching routine a few times in the evenings and also 3 press up sessions but that's the lot.

Diet hasn't been too bad considering the time of year and my belt is still on the same hole it was before so that's good at least.

This last week has been really bad. Monday I went out and got insanely drunk, Tuesday I recovered, Wednesday I picked up a cold and felt awful....... that continued through to tonight and I think I'm recovered enough to get up at 5.30am tomorrow and get back on it. Perfect timing... recover just in time to get back to work :D

Going to do a stretching session and a few press ups tonight as well seeing as I'm feeling decent.


Title: Re: Blonde will make you STRONG
Post by: arbboy on January 03, 2016, 07:58:39 PM
Have to admit Eso losing two stone tilted me into action a bit as well.  Cheers for the motivation son.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 03, 2016, 08:00:47 PM

Do my previous numbers indicate a relatively weak chest/shoulders compared to other numbers?  Or are they pretty in line? 


I'd rather view it as having relatively strong legs/back compared to other numbers. Your chest and shoulder numbers certainly aren't weak so I don't think that word deserves to be thrown in the mix.

Bench you're exactly the same as me but for 6 compared to my 8 reps. I never classed myself as particularly strong on bench so maybe we were both a bit weak.....

Dumbbells you're the same as me but I could get maybe 12 or 14 reps out. There was nothing heavier than 50kg at my old gym.

Your shoulder press is maybe a touch low but that's not a bad thing. It's such an unnatural movement in my opinion and working to failure on it is asking for trouble. I could do 100kg but I always classed my shoulders as being really strong. Maybe that's why they're now f**ked......

So you were doing similar to me at a similar age but carrying a lot less weight. Like I said..... Doesn't sound weak to me.....




Title: Re: Blonde will make you STRONG
Post by: arbboy on January 03, 2016, 08:06:13 PM

Do my previous numbers indicate a relatively weak chest/shoulders compared to other numbers?  Or are they pretty in line? 


I'd rather view it as having relatively strong legs/back compared to other numbers. Your chest and shoulder numbers certainly aren't weak so I don't think that word deserves to be thrown in the mix.

Bench you're exactly the same as me but for 6 compared to my 8 reps. I never classed myself as particularly strong on bench so maybe we were both a bit weak.....

Dumbbells you're the same as me but I could get maybe 12 or 14 reps out. There was nothing heavier than 50kg at my old gym.

Your shoulder press is maybe a touch low but that's not a bad thing. It's such an unnatural movement in my opinion and working to failure on it is asking for trouble. I could do 100kg but I always classed my shoulders as being really strong. Maybe that's why they're now f**ked......

So you were doing similar to me at a similar age but carrying a lot less weight. Like I said..... Doesn't sound weak to me.....




Ok but after a month back i am deadlifting 120kg and only benching 65kg both for 6 reps.  So it looks like my natural strength isn't in my chest as both areas after 10 years off should be realtively weak but my chest has regressed a lot more than my deadlift.  bicep ez curl is already back to 45kg and i close grip benched 55kg today for 6 reps for triceps.  This seems crazy high compared to just 65kg for flat bench press.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 03, 2016, 08:24:21 PM
I've decided to set myself a long term challenge this year and it may be a tough one.

It revolves around the 100 press ups thing and basically involves me doing a total of 25,000 press ups this year.

I started my 100 press up challenge 30 November when I did a total of 68 across 5 sets. I did a total of 11 sessions between then and 27 December when I did a total of 112 across 5 sets.

My total reps in the month was 1047 so multiply that by 12 and you've got 12,564.

Obviously I would hope to improve as the months go by and also fit in more than 11 sessions per month so I think 25,000 is a realistic target and should be really good fun to keep tabs on.

I'm going to start tonight with a little session after my stretching. I'll keep tabs on here obviously with a target total and current total.

Anyone fancy any side bets let me know......


Title: Re: Blonde will make you STRONG
Post by: arbboy on January 03, 2016, 08:40:59 PM
68 press ups a day sounds easy!


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 03, 2016, 08:42:46 PM

Ok but after a month back i am deadlifting 120kg and only benching 65kg both for 6 reps.  So it looks like my natural strength isn't in my chest as both areas after 10 years off should be realtively weak but my chest has regressed a lot more than my deadlift.  bicep ez curl is already back to 45kg and i close grip benched 55kg today for 6 reps for triceps.  This seems crazy high compared to just 65kg for flat bench press.


I'd say you've just made really good progress with your deadlifts and arms rather than worry about your chest.

It's only been a month so focus on the positive improvements rather than worry about the muscles that are responding a bit slower. There's no way I was back to 65kg on bench after a month so I really just think you're doing well on the other exercises.



Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 03, 2016, 08:43:41 PM
68 press ups a day sounds easy!

Care to join me......?


Title: Re: Blonde will make you STRONG
Post by: arbboy on January 03, 2016, 08:47:51 PM
68 press ups a day sounds easy!

Care to join me......?


Not yet.  My chest kills most days at the minute from training.  I don't think i could do 68 in a week at the minute.  Will re assess in the summer when stronger and lighter.  Might do a 6 month if you are still going strong.  How do you plan to attempt it?  68 a day every day?  Straight out of bed every morning i reckon and bang them out first thing.  Get them out of the way.  No excuses then.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 03, 2016, 08:52:53 PM
68 press ups a day sounds easy!

You think I need to do more?

Admittedly doing 68 press ups in a day isn't difficult at all. Doing it every single day for a year however would be almost impossible. Just finding the motivation would be difficult enough but then staying injury free and fitting them in on holidays etc. makes it a lot more difficult.

I anticipate doing 3 sessions per week averaging about 120 per session to start with and ramping up to 200-250 as I improve. I expect to be quite a long way behind the curve for a few months and then catch up towards the end of the year.



Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 03, 2016, 09:00:05 PM
68 press ups a day sounds easy!

Care to join me......?


Not yet.  My chest kills most days at the minute from training.  I don't think i could do 68 in a week at the minute.  Will re assess in the summer when stronger and lighter.  Might do a 6 month if you are still going strong.  How do you plan to attempt it?  68 a day every day?  Straight out of bed every morning i reckon and bang them out first thing.  Get them out of the way.  No excuses then.

So not that easy then.......

If it was just a case of getting them done to hit 25,000 then doing 5 every hour whilst awake would be the easiest way.

It's not about that though, I'll be aiming to do sets close to failure and use them to strengthen my upper body and core significantly. Once I get to the stage where I can do sets of 40ish I'll probably look at making them more difficult rather than just increase the numbers further. Feet up on a medicine ball is always a good one to start with.

The main difficulty will be sticking to it and that's why I've set a target. 20k seemed too low and 30k seems a bit high and may have left me a long way behind early on. I didn't want it to seem impossible as that could easily put me off.

Will see how it goes anyway.


Title: Re: Blonde will make you STRONG
Post by: arbboy on January 03, 2016, 09:11:59 PM
When you guys were all doing the press up challenge a few months ago i tried something one day at home whilst i was working.  I thought 'surely i can knock out 5 press ups every 10 minutes between every dog race?'.  I did it that day.  Literally did 5 press ups every 10 mins for the whole day as soon as every dog race finished.  So probably did 180 in the day.  Never felt tired at all doing them in 5's.  Then my neighbour spotted me doing them through the front window on the living room floor and give me a really strange look and i never did any again!


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 03, 2016, 09:14:15 PM
Matt if you have shoulder issues, I would SERIOUSLY re consider doing 25000 press ups in a year unless you start doing ALOT more back work.

Most shoulder injuries come from behind i.e. chest and shoulders too strong so pull everything forward.

I learnt this the semi hard way, and frustratingly did it again last year when I should know so much better.

I guess what I am trying to say is, if you think you are doing enough back... double it then you might be right. It is why I stick RDL and deads in as much as I can, just to add to back. And on my upper days my back always gets more.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 04, 2016, 12:57:57 AM
Matt if you have shoulder issues, I would SERIOUSLY re consider doing 25000 press ups in a year unless you start doing ALOT more back work.

Most shoulder injuries come from behind i.e. chest and shoulders too strong so pull everything forward.

I learnt this the semi hard way, and frustratingly did it again last year when I should know so much better.

I guess what I am trying to say is, if you think you are doing enough back... double it then you might be right. It is why I stick RDL and deads in as much as I can, just to add to back. And on my upper days my back always gets more.


Too late mate. Already done 102 so I can't stop now. Only 24,898 to go.....

All of my shoulder problems are muscular and you're spot on with the cause. I've gone over it a lot with my physio and we've been working on it to help my posture as my shoulders are a bit rounded. It's difficult not to slip in to bad habits again though.

I think in the past although my back was very strong I'd over focus on the stretch and let my shoulders go with it so I was fully stretched out. I could shift a lot of weight but it was all lats that were doing the work and I wasn't engaging the minor supporting muscles enough. I now have to pinch my shoulders back and down first before doing any back exercises to make sure I engage the teres minor/major which when developed a bit more will apparently act against my chest/shoulders and pull my shoulders back.

I don't think the press ups will cause too many problems but I'll bear your comments in mind and keep an eye on how things are going. Although I'm strict with my back training now I hadn't really thought of the effect that extra chest training might have but you're right.

I'll look in to some additional back training as I progress the press ups. I can't see a problem with cutting down my chest work if I have that many press ups going on so a substitution of two chest exercises for some really controlled back work with a good squeeze could work nicely.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 04, 2016, 03:01:45 AM
i really don't think i can string 10 push ups together and you guys are talking in absurd numbers.

I am going to go all out tomorrow. I think the over and unders is on 6.


Title: Re: Blonde will make you STRONG
Post by: arbboy on January 04, 2016, 04:03:07 AM
Believe me ant when i was 20 stone i got down 50 times a day and did 5 push ups every 10 minutes for 5 hours.  It isn't that hard if you can do 5 then you can do 5 every ten minutes. try it.  I was amazing i could do it as well.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 04, 2016, 09:18:52 AM
i really don't think i can string 10 push ups together and you guys are talking in absurd numbers.

I am going to go all out tomorrow. I think the over and unders is on 6.

If you fancy having a shot at press ups don't go all out on your first attempt. You'll be in agony for days and won't be able to do another one until the soreness subsides.

You need to build up slowly so that you can do a few again in a couple of days.

You're better off doing 5 sets of 2 or 3 rather than 1 set of 8 which completely messes you up.

If you're just curious to know how many you can do but aren't looking at improving then go for it and blast out as many as possible but trust me you'll ache!!


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 04, 2016, 09:38:00 AM
Jeez it was hard work getting up this morning after the long lazy lay off....

Anyway I somehow managed to get to the gym at 6am and had a decent session. I'm sticking with the heavy compound movements for now as I'm really enjoying it. Yet to see any real results but it's early days and I haven't had a chance to string more than one full week together yet. I'll give it at least 6 weeks before making any judgements but recording weights here will be useful to look back at to check progress.

Started with hanging leg raises making sure to engage my back as much as possible. 4 x 10

Decent bench press up to 70kg without any real stress. I could've gone heavier or managed more reps but I'm not looking to push myself too much just yet especially after a few bad weeks.

Bent over row up to 60kg which was pretty easy. I was really pleased with this as it's never been a strong point of mine. Will be interesting to see where I can get with these as my best was only ever 100kg.

Shoulder press up to 40kg. These weren't so easy as my stability isn't quite there yet. It'll improve over the next few weeks though. What stance do you guys use for your ohp? Square stance or one foot forward? I went for the square stance which is obviously less stable but has the benefit of making your core do some work in keeping you upright.

Finished with 4 x 5 chin ups which were really difficult. My back is coping well and I know I could do more but I have a strain in my forearm that's really causing me some grief. It's near the elbow on the right side and is really restricting what I can do. There's always something.....

So yeah, generally a good session especially for first one back after a lay off and a cold so I'm really pleased.

Onwards and upwards :)



Title: Re: Blonde will make you STRONG
Post by: iRaise on January 04, 2016, 09:52:49 AM


Too late mate. Already done 102 so I can't stop now. Only 24,898 to go.....

All of my shoulder problems are muscular and you're spot on with the cause. I've gone over it a lot with my physio and we've been working on it to help my posture as my shoulders are a bit rounded. It's difficult not to slip in to bad habits again though.

I think in the past although my back was very strong I'd over focus on the stretch and let my shoulders go with it so I was fully stretched out. I could shift a lot of weight but it was all lats that were doing the work and I wasn't engaging the minor supporting muscles enough. I now have to pinch my shoulders back and down first before doing any back exercises to make sure I engage the teres minor/major which when developed a bit more will apparently act against my chest/shoulders and pull my shoulders back.

I don't think the press ups will cause too many problems but I'll bear your comments in mind and keep an eye on how things are going. Although I'm strict with my back training now I hadn't really thought of the effect that extra chest training might have but you're right.

I'll look in to some additional back training as I progress the press ups. I can't see a problem with cutting down my chest work if I have that many press ups going on so a substitution of two chest exercises for some really controlled back work with a good squeeze could work nicely.



Title: Re: Blonde will make you STRONG
Post by: iRaise on January 04, 2016, 01:40:20 PM
Wait no idea what I did there, I was meant to say love the response of I have started so I am carrying on.

Try doing 25,000 pull ups to go along with it.  ;whistle; ;whistle;


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 04, 2016, 01:46:02 PM
Ha ty for the heads up on the push ups evilpie not interested in injuring myself.



Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 04, 2016, 01:53:12 PM
Wait no idea what I did there, I was meant to say love the response of I have started so I am carrying on.

Try doing 25,000 pull ups to go along with it.  ;whistle; ;whistle;

I reckon 5,000 would be a realistic target for pull ups but I wouldn't commit to anything whilst I've got this niggling forearm injury.

If fully fit I'm sure I could get up to 4 x 8-10 and do that 3 time a week so 5,000 would be achievable. Maybe one for next year......

I'm glad you understood what I saying about the back exercises. So difficult to explain but you've obviously been there with the same issues so understand the shoulder 'pinch' to engage the minor muscles.

Your message acted as a great reminder so I was really strict this morning. Cheers :)




Title: Re: Blonde will make you STRONG
Post by: iRaise on January 04, 2016, 02:11:50 PM
Wait no idea what I did there, I was meant to say love the response of I have started so I am carrying on.

Try doing 25,000 pull ups to go along with it.  ;whistle; ;whistle;

I reckon 5,000 would be a realistic target for pull ups but I wouldn't commit to anything whilst I've got this niggling forearm injury.

If fully fit I'm sure I could get up to 4 x 8-10 and do that 3 time a week so 5,000 would be achievable. Maybe one for next year......

I'm glad you understood what I saying about the back exercises. So difficult to explain but you've obviously been there with the same issues so understand the shoulder 'pinch' to engage the minor muscles.

Your message acted as a great reminder so I was really strict this morning. Cheers :)




Yeah been there too many times. Cannot express in words how mad I was around May/June last year when I did it again when I should know so so so much better. Couldn't press again til Oct and bar pressing still hurts now.

Shoulder position in all these exercises are so important. For injury prevention you cannot beat a strict range of motion.

5k pull ups still seems outrageous. I definitely want to start banging some more out. Monkey bars etc is something I want to do more of.

I have a similar forearm thing. I think mine is more strength related, I need to do few more isolation exercises on them.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 05, 2016, 10:52:11 PM
Definitely hitting my top ranges lately. Gettin to the stage on all lifts where one more just isn't happening. I dont think I have ever been at this point.

3x3 OHP 72.5kg today. Optimistic sayying 3x3, it was more 2x3 and a not so smooth attempt at a last set.

2 more weeks of this, and then swapping things up, mainly because go away in two weeks. Probably should do one more week, but will try two and see how we go.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 06, 2016, 12:43:54 AM
Definitely hitting my top ranges lately. Gettin to the stage on all lifts where one more just isn't happening. I dont think I have ever been at this point.

3x3 OHP 72.5kg today. Optimistic sayying 3x3, it was more 2x3 and a not so smooth attempt at a last set.

2 more weeks of this, and then swapping things up, mainly because go away in two weeks. Probably should do one more week, but will try two and see how we go.

That is beastly. Great work mate.

Stocking my cupboards with stuff like sweet potatoes, quinoa and veg. I succumbed too frequently to McD's last year on the premise that i was "bulking" and that it was ok. Sure i put on about 10kg and some muscle mass, but I also jiggle a little when i walk i find. Cleaner and harder in the gym/diet this year.

Back on 5x5.

Body weight: 76.4kg

Row: 65
Squat: 70 (easing into this one, i had 3 months off legs)
Deadlift: 115
OHP: 45

With bench i don't want to do it with a barbell, i feel so uncomfortable without a spot or a rack. Would it be so bad if i just did it with dumbbells instead? I'm holding 26kg and pushing 4 sets to failure at the moment.



Title: Re: Blonde will make you STRONG
Post by: arbboy on January 06, 2016, 12:47:21 AM
Definitely hitting my top ranges lately. Gettin to the stage on all lifts where one more just isn't happening. I dont think I have ever been at this point.

3x3 OHP 72.5kg today. Optimistic sayying 3x3, it was more 2x3 and a not so smooth attempt at a last set.

2 more weeks of this, and then swapping things up, mainly because go away in two weeks. Probably should do one more week, but will try two and see how we go.

That is beastly. Great work mate.

Stocking my cupboards with stuff like sweet potatoes, quinoa and veg. I succumbed too frequently to McD's last year on the premise that i was "bulking" and that it was ok. Sure i put on about 10kg and some muscle mass, but I also jiggle a little when i walk i find. Cleaner and harder in the gym/diet this year.

Back on 5x5.

Body weight: 76.4kg

Row: 65
Squat: 70 (easing into this one, i had 3 months off legs)
Deadlift: 115
OHP: 45

With bench i don't want to do it with a barbell, i feel so uncomfortable without a spot or a rack. Would it be so bad if i just did it with dumbbells instead? I'm holding 26kg and pushing 4 sets to failure at the moment.



Do you supplement at all?  I would strongly suggest a promax/creatine mix from Maximuscle which is what i am using and have used for years when i was previously training seriously for weight gain/muscle and strength development.  Try it for a month and see if you notice the difference.  It will cost u £50.  I would be amazed if you didn't.  Much better use of £50 than big mac's.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 06, 2016, 01:02:41 AM
I am supplementing my diet with protein shakes and creatine yeah. If you have a link that would be great though, i will be sure to try it out when i run out of my current batch.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 06, 2016, 08:53:55 AM
I'm really enjoying this upper body workout at the moment and I had a really strong session (for me....) this morning.

Usual hanging leg raise warm up 4 x 10 and then...

Bench press 50kg x 10, 70kg x 10, 80kg x 8, 90kg x 8.

Bent over row 60kg, 4 x 10

OHP 40kg 8, 8, 8, 6

Wide grip chins 4 x 5

Really pleased with the 90kg bench press. It's a long time since I've been anywhere near that sort of number and I'm really confident of hitting 100kg pretty soon. I can only put it down to the press ups as my progress had been really slow until very recently so I'm definitely keeping them up in the evenings.

I'm taking it very steady with the bent over row really focussing on form. I could lift more but I'd risk letting my form slip so I expect steady improvements there rather than anything drastic.

I thought I might be able to push the OHP a bit higher today but soon changed my mind after my second set. Awesome effort by Harvey getting to 72.5kg. I said the other day that I used to do 100kg but after today I wonder if I maybe dreamt that!! Seems almost impossible after todays efforts.

Chin ups were reasonably easy but the forearm twinge is causing problems. I reckon without it I'd be able to get close to 10 on my first set. I'll stick with what I'm doing which is slow reps with good form. Hopefully this will pay off if my little injury goes away at any point.

I've switched my lower body session around a bit following Harvey's advice. Yesterday I just did 6 sets of squats up to 80kg and 4 sets of deadlifts at 60kg. Keeping to just these two exercises gave me plenty of time for a good stretch session after which I felt really good after.

I'm going to give this upper/lower a go for a few weeks now and see how things progress. It'll be very interesting for me as I've never done anything like this before.

Great work by everyone else. Keep up the good work.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 06, 2016, 11:31:10 AM
I do love an OHP but when I am fully extended I am over 8 foot so it is really tough for me.

I take a whey shake and creatine oh and bcaa. I am not the biggest supplement fan, I think it is severely overhyped and since I am privy to the science side I am not sure how much placebo effect will help. I do however recommend those three. I take bcaa's and creatine everyday, and whey PWO.

Definitely wouldn't go down the diet protein route, my whey shake has less carbs, less fat and more protein that my sisters diet whey.

I don't eat fast food, the only 'bad' thing I eat are skittles PWO. Everything else is what you would expect, chicken, rice, mince, veg, oats, eggs etc.

@Matt loving those squats. I am going 5x5 in feb, so interesting to see the numbers a bit closer on our rep schemes.

Loving the interaction lately too, good to see some strong performances all round.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 06, 2016, 04:12:10 PM
Blonde power:

Squats

2x3 130kg
1x3 135kg

Felt pretty good today despite the 100 warm up feeling like it was gonna crush me.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 06, 2016, 05:53:41 PM
I'm shredding quite nicely still and need to keep it up.

I noticed yesterday that I was probably going a bit slowly because of the way I am eating. I start a session normally with 8 bananas an hour before and then crack on with it with some banana stops in between.

I changed things up yesterday to eat a banana after every 3/4 sets and placing them out seemed to help. Maybe that's placebo a little, I dunno.

I think I need to eat something more substantial before a session as a tester and I'm going with oats and raisins and then top ups with bananas if needed.

I basically think the problem was insufficient calories before a session. Afterwards I absolutely load up, but I think my sessions are being affected by how little I take on before.

Regardless of all I have said I have still maintained the routine. I just think I take too long between sets to recover for this reason. Get a little light headed and fatigued but then with bananas top up I feel much better, which hints to me more cals needed but I dunno?


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 06, 2016, 10:49:18 PM
I'm shredding quite nicely still and need to keep it up.

I noticed yesterday that I was probably going a bit slowly because of the way I am eating. I start a session normally with 8 bananas an hour before and then crack on with it with some banana stops in between.

I changed things up yesterday to eat a banana after every 3/4 sets and placing them out seemed to help. Maybe that's placebo a little, I dunno.

I think I need to eat something more substantial before a session as a tester and I'm going with oats and raisins and then top ups with bananas if needed.

I basically think the problem was insufficient calories before a session. Afterwards I absolutely load up, but I think my sessions are being affected by how little I take on before.

Regardless of all I have said I have still maintained the routine. I just think I take too long between sets to recover for this reason. Get a little light headed and fatigued but then with bananas top up I feel much better, which hints to me more cals needed but I dunno?

From my understanding PWO and Pre aren;t as important as we've been told in the past. So as ever it is personal preference. Anything in the gym is almost certainly a waste of time physiologically as we don't digest it quick enough. But placebo works well.

I always laugh when people eat in the gym though, they have read it on mens health or t nation or something.

But yeah a tonne of carbs like 2-4 hours before may help, I always feel shit if I don't have carbs before hand, but 100% psychological. I am a pre workout pancake kinda guy, so oats in that just makes me happy.

As long as you are eating the right amount of kcals day after day you will win.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 06, 2016, 11:52:35 PM
I'm shredding quite nicely still and need to keep it up.

I noticed yesterday that I was probably going a bit slowly because of the way I am eating. I start a session normally with 8 bananas an hour before and then crack on with it with some banana stops in between.

I changed things up yesterday to eat a banana after every 3/4 sets and placing them out seemed to help. Maybe that's placebo a little, I dunno.

I think I need to eat something more substantial before a session as a tester and I'm going with oats and raisins and then top ups with bananas if needed.

I basically think the problem was insufficient calories before a session. Afterwards I absolutely load up, but I think my sessions are being affected by how little I take on before.

Regardless of all I have said I have still maintained the routine. I just think I take too long between sets to recover for this reason. Get a little light headed and fatigued but then with bananas top up I feel much better, which hints to me more cals needed but I dunno?

You shouldn't need loads of calories before you train to be able to function. I get up at 5.30am and have a smoothie which contains about 350 calories and I have no problems at all training at 6am. This is obviously after a nights sleep so the last time I would've eaten would be about 8 hours prior.

As Harvey says it's your overall intake that matters not the precise time you eat.

You mention that eating a banana whilst training makes you feel better. That kind of makes sense. They're simple sugary carbs so they should give a pretty quick hit.

If they seem to work very quickly for you it seems strange that you eat 8 of them a full hour before training. Why not try eating them 5 minutes before and see how that works out? Maybe have an oatmeal, raisin, spinach & berries smoothie an hour before so the complex carbs from the oatmeal have time to get in to your system and have your bananas a bit closer to training time.

Just a thought.....

One other thing. How much do you drink whilst training? I get through about a pint of water during my 45 minute session and there's no way I could train as effectively without it. Just a quick sip between sets is enough but if I don't drink I can't train anywhere near as well.



Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 07, 2016, 03:59:10 AM
I love this thread.

Thanks for the responses you two. I actually had the raisins in oats as i wrote out the post earlier and waited a little bit before going to the gym to try it out. Felt very different to if i would prep with bananas and actually only topped up with 2 of them mid routine. I felt really much more at ease, felt i could lift more with my legs than before and think going into upper body day tomorrow, I could see a real difference with just this slight change in approach. Placebo or not I was loving life :).

Hopefully this approach will bring a continued better lifting experience and I am genuinely excited about having easier days now. This does highlight that my relaxed approach to counting calories/knowing more about nutrition/being more advanced generally, might be really holding me back but until i actually take time to have a more professional approach I am just going to carry on like this cack-handedly.

I do think though that I have the most important thing in my locker currently, and that is an ability to do the work on a regular basis, and even though it may not be spot on, it is definitely having a positive effect, so it is still of decent value to just carry on as i am, and then ease in the fine tuning process progressively with time.

Saying that I have a couple of questions that have bugged me that I am pretty sure you guys can help with:

Is it okay if you have 4 different routines to complete at 4 sets each, to mix them and do 1 set of each until all are completed? I do this currently and find it really helps my shoulder press. If i just try to bash out four sets of shoulder presses in a row the reps suffer, but should i be looking for this because this is better value work in hitting this area hard and fast, or do i get better benefit with a bit of rest as i do something else and then come back to it? Really unsure on that.

What is the conversion rate from dumbbell to the big bar? If i was to do a bench press using two 15kg dumbbells, what would that be close to in exertion rate if i was to do a bench press with the bigger bar (both hands on the one bar)?  

    


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 07, 2016, 02:09:37 PM
Ant your shoulder question? Arent you just turning it into a circuit? This is where programming comes in, and I can't answer the question without knowing alot about you. I.E. do you need to be balanced, are you hitting all heads of the muscle, are you using it to enhance your bench, do you do sports where one is needed more than the other, previous injures etc etc.

In short, I am inclined to say it doesn't matter, adherence is always the most important factor. But if you get injured, you've programmed it wrong, but that is a kinda specific question. And I hate answering those kind of questions in ignorance.

BB vs DB. Who cares, just try your best on each one. Some people prefer DB some BB. Some are better with DB others with BB. Like bodyfat, seems a totally useless thing to want to know. Focus on the things that matter.


Title: Re: Blonde will make you STRONG
Post by: Mohican on January 08, 2016, 12:53:47 AM
Am I the only one who really enjoys leg day?


Title: Re: Blonde will make you STRONG
Post by: Marky147 on January 08, 2016, 01:01:39 AM
Am I the only one who really enjoys leg day?

Mine don't work properly, so haven't done any squatting for a good while.

Been going for a couple weeks, but only doing some upper body stuff.

Currently sorting something out with a mte of mine who is a PT.

Should be amusing, but will let you know in a couple weeks time :D


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 08, 2016, 03:37:07 AM
Am I the only one who really enjoys leg day?

Nah, I enjoy it. Definitely better than upper body day.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 08, 2016, 03:38:07 AM
Ant your shoulder question? Arent you just turning it into a circuit? This is where programming comes in, and I can't answer the question without knowing alot about you. I.E. do you need to be balanced, are you hitting all heads of the muscle, are you using it to enhance your bench, do you do sports where one is needed more than the other, previous injures etc etc.

In short, I am inclined to say it doesn't matter, adherence is always the most important factor. But if you get injured, you've programmed it wrong, but that is a kinda specific question. And I hate answering those kind of questions in ignorance.

BB vs DB. Who cares, just try your best on each one. Some people prefer DB some BB. Some are better with DB others with BB. Like bodyfat, seems a totally useless thing to want to know. Focus on the things that matter.

Ty for the input. Much appreciated.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 08, 2016, 12:44:29 PM
Ant your shoulder question? Arent you just turning it into a circuit? This is where programming comes in, and I can't answer the question without knowing alot about you. I.E. do you need to be balanced, are you hitting all heads of the muscle, are you using it to enhance your bench, do you do sports where one is needed more than the other, previous injures etc etc.

In short, I am inclined to say it doesn't matter, adherence is always the most important factor. But if you get injured, you've programmed it wrong, but that is a kinda specific question. And I hate answering those kind of questions in ignorance.

BB vs DB. Who cares, just try your best on each one. Some people prefer DB some BB. Some are better with DB others with BB. Like bodyfat, seems a totally useless thing to want to know. Focus on the things that matter.

Ty for the input. Much appreciated.

Very welcome


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 08, 2016, 12:45:41 PM
Am I the only one who really enjoys leg day?

Mine is such a love hate affair. By far my favorite day when I am progressing. A nightmare when I can't break the PB barriers.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 10, 2016, 01:49:56 PM
Really pi**ed off this morning!! I got up at 7.30 to be at the gym for 8am opening and nobody turned up to open the doors!!

I gave up at 8.45 and I've heard from another member that it still wasn't open at 9.45!! Absolutely disgraceful!!

Unfortunately because it's such a perfect gym for my needs and also only £15 a month I can't see what complaining will achieve. If there was anything even nearly as good locally I'd leave and encourage others to do the same.

Anyway that's my little rant for the morning.

 


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 10, 2016, 01:58:57 PM
The reason for the Sunday session was because I missed Thursday. I had physio on Wednesday and I was really sore afterwards so thought it best to give it a miss. I'm still not fully over my cold either so an extra few days seemed a good idea.

My press ups have been set back a little bit as well but it's obviously too soon to panic about that. I managed a session last night and got 118 out over the 5 sets which is my best so far so I'm happy with the progress. I'm going to stick to the 5 sets and hopefully get up to sets of 40 or so. If I can do this 3 times a week by April then I'll catch up easily enough and get to the 25k.



Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 10, 2016, 03:07:41 PM
Am I the only one who really enjoys leg day?

I love legs day. Unfortunately I only have about 45 minutes to train and it isn't quite long enough to get in a proper session.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 10, 2016, 10:29:20 PM
Really pi**ed off this morning!! I got up at 7.30 to be at the gym for 8am opening and nobody turned up to open the doors!!

I gave up at 8.45 and I've heard from another member that it still wasn't open at 9.45!! Absolutely disgraceful!!

Unfortunately because it's such a perfect gym for my needs and also only £15 a month I can't see what complaining will achieve. If there was anything even nearly as good locally I'd leave and encourage others to do the same.

Anyway that's my little rant for the morning.

 

That would infuriate me so much. But I guess if it is a one off I could let it go. Plus if it has the equipment you like to you are tied in. Our gym has been refurbed and the new stuff is just so much worse.


Title: Re: Blonde will make you STRONG
Post by: sovietsong on January 10, 2016, 10:45:34 PM
Really pi**ed off this morning!! I got up at 7.30 to be at the gym for 8am opening and nobody turned up to open the doors!!

I gave up at 8.45 and I've heard from another member that it still wasn't open at 9.45!! Absolutely disgraceful!!

Unfortunately because it's such a perfect gym for my needs and also only £15 a month I can't see what complaining will achieve. If there was anything even nearly as good locally I'd leave and encourage others to do the same.

Anyway that's my little rant for the morning.

 

That would infuriate me so much. But I guess if it is a one off I could let it go. Plus if it has the equipment you like to you are tied in. Our gym has been refurbed and the new stuff is just so much worse.

I'm ready for a change of gym, i get half price membership at virgin but they closed their bradford gym & now the one i go to in leeds is packed, its even worse with the january new joiners.  Pool was out of action with the flooding in kirkstall.  Not sure if to join one of the "pure" gyms as i really do like the pool & sauna etc, just the gym where i am now is packed all the time.

any leeds gym people make any recommendations, probably prefer one outside of the city centre.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 11, 2016, 09:17:09 AM
Managed a 100kg bench press this morning :)

60kg x 12
80kg x 10
100kg x 4
100kg x 5

Happy times!!


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 11, 2016, 09:47:03 AM
Managed a 100kg bench press this morning :)

60kg x 12
80kg x 10
100kg x 4
100kg x 5

Happy times!!


Lots of reps too, what is the plan there? Go from a similar rep scheme as above?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 11, 2016, 01:05:32 PM
Managed a 100kg bench press this morning :)

60kg x 12
80kg x 10
100kg x 4
100kg x 5

Happy times!!


Lots of reps too, what is the plan there? Go from a similar rep scheme as above?

Yeah I wouldn't want to be doing any less than 4 really. I definitely won't be testing 1RM as I train on my own so it's not exactly safe.

The target will always be 6 to 8 and if I start finding 100kg too easy then I'll up it to 105kg. Progress has been ridiculous with bench over the last few weeks so I wouldn't be surprised to hit 105kg reasonably soon. Maybe this is my year to finally become a decent bench presser??



Title: Re: Blonde will make you STRONG
Post by: iRaise on January 11, 2016, 01:23:38 PM
Managed a 100kg bench press this morning :)

60kg x 12
80kg x 10
100kg x 4
100kg x 5

Happy times!!


Lots of reps too, what is the plan there? Go from a similar rep scheme as above?

Yeah I wouldn't want to be doing any less than 4 really. I definitely won't be testing 1RM as I train on my own so it's not exactly safe.

The target will always be 6 to 8 and if I start finding 100kg too easy then I'll up it to 105kg. Progress has been ridiculous with bench over the last few weeks so I wouldn't be surprised to hit 105kg reasonably soon. Maybe this is my year to finally become a decent bench presser??



1.5x BW is where I would like to be, but I haven't trained bench for like six months. All over the DBs at the minute, and M.P. I am expecting a nice little bump when I go back to bench as my M.P. is probably 7-10kg stronger than it was when I was benching.

Hunger levels are HIIIIGH today, first time in 6 weeks so I can't complain.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 11, 2016, 03:05:01 PM
Managed a 100kg bench press this morning :)

60kg x 12
80kg x 10
100kg x 4
100kg x 5

Happy times!!


Lots of reps too, what is the plan there? Go from a similar rep scheme as above?

Yeah I wouldn't want to be doing any less than 4 really. I definitely won't be testing 1RM as I train on my own so it's not exactly safe.

The target will always be 6 to 8 and if I start finding 100kg too easy then I'll up it to 105kg. Progress has been ridiculous with bench over the last few weeks so I wouldn't be surprised to hit 105kg reasonably soon. Maybe this is my year to finally become a decent bench presser??



1.5x BW is where I would like to be, but I haven't trained bench for like six months. All over the DBs at the minute, and M.P. I am expecting a nice little bump when I go back to bench as my M.P. is probably 7-10kg stronger than it was when I was benching.

Hunger levels are HIIIIGH today, first time in 6 weeks so I can't complain.

Hmmmm...... That'd be about 150kg for me then so some way to go and more than my PB from way back. As much as I'd love to I really doubt I'll go above 120kg unless I get a training partner and have a go at 1RM.

Think I'm going to stick to bench 'til the end of Jan and then give dumbbells a blast just to mix it up a touch. Obviously I always want to hit the 50s so maybe with this new found spurt of strength I might have a chance.




Title: Re: Blonde will make you STRONG
Post by: iRaise on January 11, 2016, 05:52:00 PM
yeah would be 150 for me too, although i intend to be a lot light this year, still obv want a 150 at some point.

On my last week og this current plan..
OHP

1x3 70kg
1x3 72.5kg
1x2 75kg


Pretty happy with that, i had a huge mental block at 60 a few month ago, and 5x5 60kg was last week and felt crazy easy. So gonna push for 5x5 65kg which is where i started the 3x3 from. (that would mean it would be 'to plan')

Squats tomorrow, definitely want to try a set at 140 for three. But very dependant on how I wake up and hopefully if one of my training partners are there. OHP gets my lower back, so if its too stiff may have to re think.

Next lot of training starts in two weeks, same exercises just 5x5 as the main strength and moving into sets of 8 afterwards.

Really happy with how its going and so chuffed I can progress properly (i.e. every week has been tough) on a kcal deficit. So loving life from a lifting point of view. And checked a new place to move into work wise too. So life is good. Almost certainly helps with the lifting side when you have momentum.

Matt gonna come up to notts next month on a Saturday/Sunday to train with Sean if you are interested?


Title: Re: Blonde will make you STRONG
Post by: GreekStein on January 12, 2016, 03:44:48 AM
Personal update:

Since I started training in October my body weight has gone from 108kgs to 98.5kgs. I've gotten a lot fitter and feel much healthier for it. 98.5kgs though is still much much heavier than I want to be. I'd like to be 85 kilos by the summer. I'm doing more cardio than weights but want to start upping my weights routine to get stronger again.

In 2 weeks I head to Thailand for a month. I'm either going to enroll in a Muay Thai camp for a month and train hard or do a combination of crossfit and yoga. Still undecided.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 12, 2016, 10:48:05 AM
Personal update:

Since I started training in October my body weight has gone from 108kgs to 98.5kgs. I've gotten a lot fitter and feel much healthier for it. 98.5kgs though is still much much heavier than I want to be. I'd like to be 85 kilos by the summer. I'm doing more cardio than weights but want to start upping my weights routine to get stronger again.

In 2 weeks I head to Thailand for a month. I'm either going to enroll in a Muay Thai camp for a month and train hard or do a combination of crossfit and yoga. Still undecided.


I have heard the Muay Thai campls are brutal, you could be 85 by the end f the camp. lololol. Solid progress though, speshly considering Xmas in the middle


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 12, 2016, 12:23:03 PM
Gym routine

Upper body day

Start
5 mins bike (work up a sweat)
10 mins full body static stretching
5 mins dynamic stretching
Shoulder press 4x15kg 9/8/8/6 reps
Side bend 2x30kg 12 reps
Horizontal pull up 4x30kg 8-10 reps
Bench press 2x15kg 8-10 2x17.5kg 6 reps
Deadlift pull up one handed single dumbbell 4x30kg 10 reps on each hand (hard to describe but does the lower back without endangering the knees as much, I may change this to a hyperextension while holding a weight as it will probably take half the time)
Lat pull down level 10 4x 8 reps
Chest fly 2x level 9 slow 6 reps
Ab crunch 2x level 7 20-15 reps
Trap shrug 3x 30kg 10 reps
5 mins bike
10 mins static stretching
5 mins dynamic stretching
Finish

On alternate days the trap shrug and chest fly get replaced with biceps and tricpes and on another day standing dumbbell pull up and reverse fly.

Leg day

5 mins bike (work up a sweat)
10 mins static stretch
5 mins dynamic stretch
Abductor machine level 10 10-12 x 5
Adductors machine level 10 10-12 x 5
Calfs machine level 10 10-12 x 5
Hamstring machine level 10 10-12 x 5
Leg press level 20-23 of 25 - 10-12 x 5 (really feel the burn after this)
20 mins bike (can be reduced to 5 mins depending on mood)
10 mins static stretch
5 mins dynamic stretch
Finish

Sun-Fri alternate days, Saturday day off. Rule of if Friday is leg day you start with leg day again on Sunday. I want as strong a knee as possible as I have a torn ACL.

I have not kept to 6 day on fully for a week yet and range between 4-5. Considering how tough the routine is I don't mind that.

I have crept under 15 stone for the first time in a while. I had while i was on the initial weight loss trail but i really had little muscle - a much more trim state now which is good. Looking at how much more fat can go I do wonder just how low I am going to go.

My goal is to get lean then assess the situation and have a good build for a goalkeeper, and for my height the pros are generally 13st 7lbs, Neuer is 14st 7lb and the max i can see is Brad Guzan at 14st 13lbs which i am at now.

I cannot wait to be able to play again and I hope all goes well surgery wise because ironically i am in the best shape of my life but unable to run properly.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 12, 2016, 06:03:22 PM
I have a question: Roughly how often do you feel you went to the gym and really emptied the tank, as opposed to leaving and knowing you probably had some more left in you?



Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 12, 2016, 07:22:12 PM
I never leave thinking I have emptied the tank.

I did when I was on 60 sets, but I definitely felt the drawbacks of overtraining with headaches etc.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 12, 2016, 11:04:20 PM
I have honestly never met a fitness professional who I look up to who sees any use in ad/abductor machines. I am inclined to say they are a huge waste of time.

Start lungin/squatting asap.

Shrug needs to be further up the list, if that is the actual order. Big movement, dont leave it last.

Deadlift should be higher too.

Likewise leg press.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 12, 2016, 11:07:56 PM
2x3 180kg deads today loving life.

So far been a strong end to this cycle. Two more days to go.

Came in at 93kg today, so 1kg a week since the start of Dec, eating choc rice cakes and skittles everyday for all the clean eaters. Really pleased with the consistency here as I have't been focusing too highly and no cardio yet, aaaand only 4 days in the gym.

Lost of confidence professionally I am sure comes over personally so really enjoying training. Fully intend t step up in Feb and have some pretty tunnelled vision on sub 90kg. Something I haven't seen for a few years now. Clearly a whole difference shape/size and most importantly strength levels.


Holiday next week has definitely come three months early so swings and roundabouts there.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 13, 2016, 11:01:47 AM
I have honestly never met a fitness professional who I look up to who sees any use in ad/abductor machines. I am inclined to say they are a huge waste of time.

Start lungin/squatting asap.

Shrug needs to be further up the list, if that is the actual order. Big movement, dont leave it last.

Deadlift should be higher too.

Likewise leg press.

That will be applied. Thank you.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 13, 2016, 03:26:18 PM
2x3 180kg deads today loving life.

So far been a strong end to this cycle. Two more days to go.

Came in at 93kg today, so 1kg a week since the start of Dec, eating choc rice cakes and skittles everyday for all the clean eaters. Really pleased with the consistency here as I have't been focusing too highly and no cardio yet, aaaand only 4 days in the gym.

Lost of confidence professionally I am sure comes over personally so really enjoying training. Fully intend t step up in Feb and have some pretty tunnelled vision on sub 90kg. Something I haven't seen for a few years now. Clearly a whole difference shape/size and most importantly strength levels.


Holiday next week has definitely come three months early so swings and roundabouts there.

Beast mode!! I can't imagine dead lifting that amount to be honest and I don't think I'd ever want to. I know it's a great exercise but it's just so much weight to shift that I'd rather go a bit lighter and get a few reps out. Impressive stuff.



Title: Re: Blonde will make you STRONG
Post by: arbboy on January 13, 2016, 03:39:14 PM
2x3 180kg deads today loving life.

So far been a strong end to this cycle. Two more days to go.

Came in at 93kg today, so 1kg a week since the start of Dec, eating choc rice cakes and skittles everyday for all the clean eaters. Really pleased with the consistency here as I have't been focusing too highly and no cardio yet, aaaand only 4 days in the gym.

Lost of confidence professionally I am sure comes over personally so really enjoying training. Fully intend t step up in Feb and have some pretty tunnelled vision on sub 90kg. Something I haven't seen for a few years now. Clearly a whole difference shape/size and most importantly strength levels.


Holiday next week has definitely come three months early so swings and roundabouts there.

Beast mode!! I can't imagine dead lifting that amount to be honest and I don't think I'd ever want to. I know it's a great exercise but it's just so much weight to shift that I'd rather go a bit lighter and get a few reps out. Impressive stuff.



Agreed that is very impressive.  What you think you can reach given the fact you are doing 180kg so young?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 13, 2016, 04:06:42 PM
I've decided to cut out chin ups from my upper body routine for a little while. I absolutely love the exercise but they really hurt my arm so I think I'm better off avoiding them and trying to get the arm fixed.

I'll be substituting machine pull downs for now.

Following Harvey's advice about upping the back work I did 5 exercises this morning going back, chest, back, shoulders, back. Seemed to work pretty well so I'll stick with it for a bit.

I did dumbbells today instead of bench and I was really pleased with the result.

8 @ 30kg (too easy....)
8 @ 34kg (pretty easy.....)
8 @ 38kg (Getting harder.....)
8 @ 40kg (Close to failure.....)

As I'm now doing upper body twice per week I'm going to try bench one day and dumbbell the other. Should work out well I think and potentially get me to those 50s some time soon.

I'm doing everything else pretty light as it's all still a bit new. Bent over row is at 60kg and OHP at 40kg. Both are 4 sets of 8 to 10.

All in all very happy :)


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 13, 2016, 05:27:30 PM
Good stuff guys. Some very encouraging words in this thread  ;applause;


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 13, 2016, 05:48:14 PM

Matt gonna come up to notts next month on a Saturday/Sunday to train with Sean if you are interested?


Very much depends on what I do Friday/Saturday night......


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 13, 2016, 05:58:26 PM
2x3 180kg deads today loving life.

So far been a strong end to this cycle. Two more days to go.

Came in at 93kg today, so 1kg a week since the start of Dec, eating choc rice cakes and skittles everyday for all the clean eaters. Really pleased with the consistency here as I have't been focusing too highly and no cardio yet, aaaand only 4 days in the gym.

Lost of confidence professionally I am sure comes over personally so really enjoying training. Fully intend t step up in Feb and have some pretty tunnelled vision on sub 90kg. Something I haven't seen for a few years now. Clearly a whole difference shape/size and most importantly strength levels.


Holiday next week has definitely come three months early so swings and roundabouts there.

Beast mode!! I can't imagine dead lifting that amount to be honest and I don't think I'd ever want to. I know it's a great exercise but it's just so much weight to shift that I'd rather go a bit lighter and get a few reps out. Impressive stuff.



Hopefully this next next year that looks light. I don't think its that impressive. I think anyone under 90 repping our 200 plus is pretty impressive.

Definitely fancy 200 for reps.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 13, 2016, 06:04:12 PM
2x3 180kg deads today loving life.

So far been a strong end to this cycle. Two more days to go.

Came in at 93kg today, so 1kg a week since the start of Dec, eating choc rice cakes and skittles everyday for all the clean eaters. Really pleased with the consistency here as I have't been focusing too highly and no cardio yet, aaaand only 4 days in the gym.

Lost of confidence professionally I am sure comes over personally so really enjoying training. Fully intend t step up in Feb and have some pretty tunnelled vision on sub 90kg. Something I haven't seen for a few years now. Clearly a whole difference shape/size and most importantly strength levels.


Holiday next week has definitely come three months early so swings and roundabouts there.

Beast mode!! I can't imagine dead lifting that amount to be honest and I don't think I'd ever want to. I know it's a great exercise but it's just so much weight to shift that I'd rather go a bit lighter and get a few reps out. Impressive stuff.



Agreed that is very impressive.  What you think you can reach given the fact you are doing 180kg so young?

I honestly have no idea. My mind is warped by comprising myself to people who fail drug tests. Maybe a 300? I am just happy I am enjoying it and I am progressing.

200 for reps is my next short/medium term aim.

But again, I am not sure it is that impressive. It was a shade under 2x BW but I have seen many more reps for 2x. Form wasn't fantastic too, so I am hitting that top range for me right now.

And my squat and bench suck, trololol.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 13, 2016, 06:05:02 PM
I have honestly never met a fitness professional who I look up to who sees any use in ad/abductor machines. I am inclined to say they are a huge waste of time.

Start lungin/squatting asap.

Shrug needs to be further up the list, if that is the actual order. Big movement, dont leave it last.

Deadlift should be higher too.

Likewise leg press.

That will be applied. Thank you.

Big movement=more energy needed=more weight=more progress


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 13, 2016, 06:06:18 PM
I've decided to cut out chin ups from my upper body routine for a little while. I absolutely love the exercise but they really hurt my arm so I think I'm better off avoiding them and trying to get the arm fixed.

I'll be substituting machine pull downs for now.

Following Harvey's advice about upping the back work I did 5 exercises this morning going back, chest, back, shoulders, back. Seemed to work pretty well so I'll stick with it for a bit.

I did dumbbells today instead of bench and I was really pleased with the result.

8 @ 30kg (too easy....)
8 @ 34kg (pretty easy.....)
8 @ 38kg (Getting harder.....)
8 @ 40kg (Close to failure.....)

As I'm now doing upper body twice per week I'm going to try bench one day and dumbbell the other. Should work out well I think and potentially get me to those 50s some time soon.

I'm doing everything else pretty light as it's all still a bit new. Bent over row is at 60kg and OHP at 40kg. Both are 4 sets of 8 to 10.

All in all very happy :)


Training twice a week i feel is gonna get you so far. Prepare for crazy progress. Love the theory and routine.

That is a strong ass 8 too


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 13, 2016, 06:07:07 PM

Matt gonna come up to notts next month on a Saturday/Sunday to train with Sean if you are interested?


Very much depends on what I do Friday/Saturday night......


will let you know as soon as we decide a day so you can try and work it out


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 13, 2016, 06:14:49 PM
Gone post crazy there.

New gym today, our local pure.

Pretty impressed with the equipment side. Hack squat and prone ham curl is gonna raise the bar for leg days. Huge range of stuff, so looking forward to building some programs.

Cannot stand watching people pay £30 an hour for an idiot who stands there talking to them on the treadmill. And we wonder why 'personal trainers' have a bad name/called expensive. so not sure how I am gonna bite my tongue over that. Just hopefully learn to block it out.

It is also about three miles away and opposite my Nans home. So could work out well, might even give walking it a go on non leg days.

2 more days pre holiday so gonna push it pretty hard. Then look to train 2/3 times when I am away to keep morale high.

Exercise of the day: Lat raise, f*****ck that burn.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 14, 2016, 04:35:49 PM
I've just kneed myself in the head dynamic stretching.

Dunno whether to be pleased at flexibility or concussed.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 14, 2016, 07:40:42 PM
I'm still imbalanced as fuck. The heavier i lift the more my right side just seems to automatically do all the work. Anyone got any suggestions?! 


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 14, 2016, 09:53:56 PM
I'm still imbalanced as fuck. The heavier i lift the more my right side just seems to automatically do all the work. Anyone got any suggestions?! 

Single arm/leg. Lots of it.

Pull back on the big three, and do single side of each. I did single side every lift for like two months last year.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 14, 2016, 10:06:16 PM
Last training session of this program tomorrow.

3x3 Squats, everything else has gone really decent, so feel like a winner regardless of what happens. But finishing on 140 would give me so much confidence moving forward.

Definitely want to start walking to the gym to get some cardio in there. Pretty excited about the next few months. Fingers crossed for injury free.



Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 15, 2016, 11:51:29 AM
Last training session of this program tomorrow.

3x3 Squats, everything else has gone really decent, so feel like a winner regardless of what happens. But finishing on 140 would give me so much confidence moving forward.

Definitely want to start walking to the gym to get some cardio in there. Pretty excited about the next few months. Fingers crossed for injury free.



Fair play to you.

Enjoy your holiday.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 15, 2016, 02:20:49 PM
Will share my new program when I start it, just go give people some ideas.

@Ant, flexibility is huge. Cannot express how much of a win it is for you. Have to keep that up.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 15, 2016, 04:32:55 PM
Superb news today.

Saw the knee specialist and it was only a strain of the ACL rather than a tear and I can basically resume football whenever I want because it's been 3 months repairing and i should be all set.

The knee might be a bit stiff as i haven't pushed it with running but i have been given the all clear and with a couple of days of pushing it knowing I don't have to go easy I will see if its fully healed. I think it has. I just think i need to dust off the cobwebs.

I can't believe this. I prepared myself mentally for the year out and he told me the best news ever.

So appreciative of the help on here as it has helped make me at my fittest and I can perhaps reap the rewards shortly.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 15, 2016, 06:32:16 PM
Superb news today.

Saw the knee specialist and it was only a strain of the ACL rather than a tear and I can basically resume football whenever I want because it's been 3 months repairing and i should be all set.

The knee might be a bit stiff as i haven't pushed it with running but i have been given the all clear and with a couple of days of pushing it knowing I don't have to go easy I will see if its fully healed. I think it has. I just think i need to dust off the cobwebs.

I can't believe this. I prepared myself mentally for the year out and he told me the best news ever.

So appreciative of the help on here as it has helped make me at my fittest and I can perhaps reap the rewards shortly.

Half squats are the one for ACL injuries. Didn't realise you had one, my bad for missing that. So you basically have the only ever reason not to squat properly. Do lots of half reps and bridges.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 15, 2016, 10:33:19 PM
Bllllaaaaaahh squats were shiiiit.

New program when I get back tho, pushing the 5 rep range. Not got any major targets with it as yet, but we will see how it goes.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 15, 2016, 11:48:58 PM
Got 1x5 125kg on my deadlift today - well pleased with that. Not without a struggle though, legit felt like my head was straining and was going to explode.

Managed to do 5x5 75kg squats as well going very low. I really want 5x5 100kg, hopefully by summer.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 16, 2016, 03:16:38 PM
Got 1x5 125kg on my deadlift today - well pleased with that. Not without a struggle though, legit felt like my head was straining and was going to explode.

Managed to do 5x5 75kg squats as well going very low. I really want 5x5 100kg, hopefully by summer.

Isn't that x2 BW for DL?

If so incredibly, incredibly strong.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 16, 2016, 03:51:31 PM
Bllllaaaaaahh squats were shiiiit.

New program when I get back tho, pushing the 5 rep range. Not got any major targets with it as yet, but we will see how it goes.

I worry that you're being overly hard on yourself with your squats. You can't be amazing at everything you know.

What did you manage yesterday that you class as shiiiit......?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 16, 2016, 04:03:02 PM
Press ups are coming along nicely for me. Managed 4 x 25 and 1 x 32 last night for 132 total. Big improvement from when I started so I'm really happy with those. I get a really good chest pump from them as well which feels great.

711 done, only 24289 to go......

I'm currently running about 100 below target for the full week (need about 500) and it's obviously very early days. As long as I get to 500 per week reasonably soon I won't slip further behind and then just need to increase to 600 to claw everything back. I think 5 x 40 should be achievable in a couple of months so sticking to 3 session per week should work nicely.

I'm finding having that 25k target is a really good motivator so I'm glad I came up with it. Think I've set the bar just right as well.




Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 16, 2016, 09:06:10 PM
Got 1x5 125kg on my deadlift today - well pleased with that. Not without a struggle though, legit felt like my head was straining and was going to explode.

Managed to do 5x5 75kg squats as well going very low. I really want 5x5 100kg, hopefully by summer.

Isn't that x2 BW for DL?

If so incredibly, incredibly strong.

Not quite as i weigh 76kg, but thanks for the kind words.


Title: Re: Blonde will make you STRONG
Post by: TightEnd on January 17, 2016, 01:18:43 PM
arbboy in the bobble hat

looking very trim

(https://scontent-lhr3-1.xx.fbcdn.net/hphotos-xfp1/v/t1.0-9/12541166_10208512185308966_6356872364903880695_n.jpg?oh=22753d372cf8aa1b68f2a21aa75fad50&oe=573B8895)


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 17, 2016, 01:57:46 PM
Bllllaaaaaahh squats were shiiiit.

New program when I get back tho, pushing the 5 rep range. Not got any major targets with it as yet, but we will see how it goes.

I worry that you're being overly hard on yourself with your squats. You can't be amazing at everything you know.

What did you manage yesterday that you class as shiiiit......?


130x3
135x2
Bailed third set.

Kinda mad cos I was really looking forward to it. But some tool who just jumped in front of me and demanded the rack just put me in a bad mood. So just lost concentration.

My squat technique is looking really good, its just the strength side that is letting me down.

Went to the gym in the hotel today, and it was a typical hotel gym so got creative. And we are walking around 4-5 miles today so hopefully will keep up some momentum this week, even a rest from the strength side.

Had to resist eating everything at breakfast today as well, buffet's are my kryptonite.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 17, 2016, 03:05:42 PM
Bllllaaaaaahh squats were shiiiit.

New program when I get back tho, pushing the 5 rep range. Not got any major targets with it as yet, but we will see how it goes.

I worry that you're being overly hard on yourself with your squats. You can't be amazing at everything you know.

What did you manage yesterday that you class as shiiiit......?


130x3
135x2
Bailed third set.
 

Honestly it's ridiculous that you think that's a shiiiit squat.

You're not an Olympic power lifter, you're not aiming to be the next Mr Olympia, you're not gunning for WSM. You get where I'm going with this?

You're not genetically gifted so you're never going to be doing any of the above. You're not taking steroids so how in the name of f**k is sticking almost 3 plates on a barbell and squatting it shiiiit?

I'd be amazed if 0.01% of the population could squat as much as you do so be happy with it. It's f**king heavy!!!!




Title: Re: Blonde will make you STRONG
Post by: iRaise on January 17, 2016, 08:36:16 PM
All very true. And comparisons are cheap/not fair in health and fitness.

Reaaally want a three plate. I just suck at the mental side of squats, when I am on it, I can progress weekly, but I am such a bottler when it comes to then.

I was actually thinking about doing some amateur strongman in like 4-5 years time. But not sure I could handle all the injuries.

I think I have loads of improvement for all three lifts. Speshly bench as I don't actually train it. But DL I can see myself repping out 200 at some point, and strict OHP can see myself repping out 80+.

Confidence with squats is always huge. Plus my legs are still soo skinny. Need to get on the hack squat and rep out some weights there.

I am not too hard on myself though, without sounding too cringe I am so proud I am still doing it and enjoying it. I just know I have a 3 plate in me which is obviously frustrating.

Things your end? that press up challenge is so hard. I really want to bet against you, just because of the reps you have to catch up on if you missed a week through injury/illness. But I have so much faith it would be a bad bet.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 18, 2016, 05:59:57 AM
All very true. And comparisons are cheap/not fair in health and fitness.

Reaaally want a three plate. I just suck at the mental side of squats, when I am on it, I can progress weekly, but I am such a bottler when it comes to then.

I was actually thinking about doing some amateur strongman in like 4-5 years time. But not sure I could handle all the injuries.

I think I have loads of improvement for all three lifts. Speshly bench as I don't actually train it. But DL I can see myself repping out 200 at some point, and strict OHP can see myself repping out 80+.

Confidence with squats is always huge. Plus my legs are still soo skinny. Need to get on the hack squat and rep out some weights there.

I am not too hard on myself though, without sounding too cringe I am so proud I am still doing it and enjoying it. I just know I have a 3 plate in me which is obviously frustrating.

Things your end? that press up challenge is so hard. I really want to bet against you, just because of the reps you have to catch up on if you missed a week through injury/illness. But I have so much faith it would be a bad bet.

Have you got a sport to pursue to put out your athletic advantage to the test currently? Rugby/football? I think if you did you may not hold annoyances so easily because compared to most playing the sports at an amateur/semi pro level you would be wiping the floor with them.

Fair play you mention amateur strongman but out of curiosity is there a sport you grew up with at all that you still play and are reaping the rewards now with? It may mean you have less goals that are related to getting that little bit further with adding kg's to bars and more orientated towards sport application, which in my biased opinion is more fun and rewarding.

Not to say trying to be that bit stronger is a bad thing, nor that you are overly peeved by your squats, more that sport is a fun way to reap rewards and I'm interested if you play anything?


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 18, 2016, 06:01:03 AM
Muckthenuts and Evilpie, great progress btw.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 18, 2016, 06:01:27 AM
arbboy in the bobble hat

looking very trim

(https://scontent-lhr3-1.xx.fbcdn.net/hphotos-xfp1/v/t1.0-9/12541166_10208512185308966_6356872364903880695_n.jpg?oh=22753d372cf8aa1b68f2a21aa75fad50&oe=573B8895)

Nice.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 18, 2016, 10:19:35 AM
All very true. And comparisons are cheap/not fair in health and fitness.

Reaaally want a three plate. I just suck at the mental side of squats, when I am on it, I can progress weekly, but I am such a bottler when it comes to then.

I was actually thinking about doing some amateur strongman in like 4-5 years time. But not sure I could handle all the injuries.

I think I have loads of improvement for all three lifts. Speshly bench as I don't actually train it. But DL I can see myself repping out 200 at some point, and strict OHP can see myself repping out 80+.

Confidence with squats is always huge. Plus my legs are still soo skinny. Need to get on the hack squat and rep out some weights there.

I am not too hard on myself though, without sounding too cringe I am so proud I am still doing it and enjoying it. I just know I have a 3 plate in me which is obviously frustrating.

Things your end? that press up challenge is so hard. I really want to bet against you, just because of the reps you have to catch up on if you missed a week through injury/illness. But I have so much faith it would be a bad bet.

Everything's going brilliantly for me at the minute. Hope I can stay injury free and it stays that way.

Press ups is going to be close. The hardest thing will be maintaining motivation to train at least 3 times per week. I managed 4 sessions last week for a total of 504 so that was a nice little boost. Not sure how that will affect my ability to do 3 proper sessions this week though.

Upper body was good again today. 2 sets of 6 @ 100kg for bench and managed to get to 50kg for OHP. That 70+ you're doing is seriously impressive but I'm definitely gunning for it!!

Still can't do chin ups and I tried some single arm rows which were equally painful. Another big back builder that I can't do :(

I know what you mean about the 3 plate squat. It's not a lot more weight but it just looks good.... You'll get there before long....



Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 18, 2016, 10:22:35 AM
Thoughts on Romanian vs stiff legged dead lifts?

Last week I did SLDL just with the bar as I love the stretch you get with them. Obviously RDL would be heavier which is nice but you don't quite get the same hamstring stretch.

It's lower day tomorrow so it will be squats, dead lifts and then either RDL or SLDL.

What would your preference be?


Title: Re: Blonde will make you STRONG
Post by: arbboy on January 18, 2016, 11:43:08 AM
arbboy in the bobble hat

looking very trim

(https://scontent-lhr3-1.xx.fbcdn.net/hphotos-xfp1/v/t1.0-9/12541166_10208512185308966_6356872364903880695_n.jpg?oh=22753d372cf8aa1b68f2a21aa75fad50&oe=573B8895)

Didn't realise the diet police were out in force yesterday early doors at Old Trafford.  Where did you get that picture from so quickly?  Assume you weren't there Tighty?  I didn't see you.

Black has always been a great slimming colour they say! 


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 18, 2016, 01:31:20 PM
Thoughts on Romanian vs stiff legged dead lifts?

Last week I did SLDL just with the bar as I love the stretch you get with them. Obviously RDL would be heavier which is nice but you don't quite get the same hamstring stretch.

It's lower day tomorrow so it will be squats, dead lifts and then either RDL or SLDL.

What would your preference be?


I am much more pro RDL for a few reason.

Professionally speaking:

Much less stress on the lower back
Safer
More weight
Use it as an accessory for DL
Accessory for squat and bridge

Personally

Hamstring flexibility is awful, so RDL gets me more than enough, plus the reasons above.

If I have a very mobile athlete, I think SLDL has a place. But the risk of injury/stiffnes/fatigue seems quite high for not a particularly lot more. If they can hot the floor, just raise the individual on blocks.



Title: Re: Blonde will make you STRONG
Post by: iRaise on January 18, 2016, 01:35:56 PM
All very true. And comparisons are cheap/not fair in health and fitness.

Reaaally want a three plate. I just suck at the mental side of squats, when I am on it, I can progress weekly, but I am such a bottler when it comes to then.

I was actually thinking about doing some amateur strongman in like 4-5 years time. But not sure I could handle all the injuries.

I think I have loads of improvement for all three lifts. Speshly bench as I don't actually train it. But DL I can see myself repping out 200 at some point, and strict OHP can see myself repping out 80+.

Confidence with squats is always huge. Plus my legs are still soo skinny. Need to get on the hack squat and rep out some weights there.

I am not too hard on myself though, without sounding too cringe I am so proud I am still doing it and enjoying it. I just know I have a 3 plate in me which is obviously frustrating.

Things your end? that press up challenge is so hard. I really want to bet against you, just because of the reps you have to catch up on if you missed a week through injury/illness. But I have so much faith it would be a bad bet.

Have you got a sport to pursue to put out your athletic advantage to the test currently? Rugby/football? I think if you did you may not hold annoyances so easily because compared to most playing the sports at an amateur/semi pro level you would be wiping the floor with them.

Fair play you mention amateur strongman but out of curiosity is there a sport you grew up with at all that you still play and are reaping the rewards now with? It may mean you have less goals that are related to getting that little bit further with adding kg's to bars and more orientated towards sport application, which in my biased opinion is more fun and rewarding.

Not to say trying to be that bit stronger is a bad thing, nor that you are overly peeved by your squats, more that sport is a fun way to reap rewards and I'm interested if you play anything?

I used to play cricket to a pretty high standard, but not so much anymore. I work every evening so playing sport is tough. Plus I am so competitive, so if I play, I wanna practice alot. I am not at the stage where I need competition to keep me going so to speak. I just love doing it, I understand why people compete and bodybuilding/powerlifting when they need that extra bit.

I am so certain if I played cricket now I could eclipse my previous levels, but would need to net 4-5 times a week like I did when I was 13-17.

On a slightly contradictory note, I so wanna play football again, but socially. Like indoor football or something but need to find something that is in the day. But I couldn't commit to a team so something I can flirt in and out of.

I might be stronger than semi-pro footballers. I am probably stronger than most pro's. But their fitness smooookes mine. This year is definitely about becoming fitter as well as stronger. I think if i could get my fitness back I would be very tempted to join some semi pro sport. My mindset is so much better now than it was when I was younger too (who' isn't).


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 18, 2016, 01:39:39 PM
@Matt I love the one arm row. Definitely want the 50s for 8 by the end of the year. Really helps my grip for DL.

My OHP is also for 3 reps. So far less impressive. When you throw it up there for 6-8 that's when we are talking.

On the cardio today, and by cardio I mean tennis. Everyone runs here, the beach is full of it. Then saw people walking on the treadmill, the gym is maybe 200yards away from the beach. Making an active effort to not do cardio in the gym. Even back home, people driving to the gym to walk/run on the treadmill. I am just like whaaaaat. I know a women who WALKS to the gym to WALK on the treadmill. Play the game love.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 18, 2016, 02:09:04 PM
All very true. And comparisons are cheap/not fair in health and fitness.

Reaaally want a three plate. I just suck at the mental side of squats, when I am on it, I can progress weekly, but I am such a bottler when it comes to then.

I was actually thinking about doing some amateur strongman in like 4-5 years time. But not sure I could handle all the injuries.

I think I have loads of improvement for all three lifts. Speshly bench as I don't actually train it. But DL I can see myself repping out 200 at some point, and strict OHP can see myself repping out 80+.

Confidence with squats is always huge. Plus my legs are still soo skinny. Need to get on the hack squat and rep out some weights there.

I am not too hard on myself though, without sounding too cringe I am so proud I am still doing it and enjoying it. I just know I have a 3 plate in me which is obviously frustrating.

Things your end? that press up challenge is so hard. I really want to bet against you, just because of the reps you have to catch up on if you missed a week through injury/illness. But I have so much faith it would be a bad bet.

Have you got a sport to pursue to put out your athletic advantage to the test currently? Rugby/football? I think if you did you may not hold annoyances so easily because compared to most playing the sports at an amateur/semi pro level you would be wiping the floor with them.

Fair play you mention amateur strongman but out of curiosity is there a sport you grew up with at all that you still play and are reaping the rewards now with? It may mean you have less goals that are related to getting that little bit further with adding kg's to bars and more orientated towards sport application, which in my biased opinion is more fun and rewarding.

Not to say trying to be that bit stronger is a bad thing, nor that you are overly peeved by your squats, more that sport is a fun way to reap rewards and I'm interested if you play anything?

My mindset is so much better now than it was when I was younger too (who' isn't).

You speak truth.

Only thing I can think of that is competitive off the top of my head during the day is bowls. Probably gets pretty fierce :D


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 18, 2016, 02:22:05 PM
@Matt I love the one arm row. Definitely want the 50s for 8 by the end of the year. Really helps my grip for DL.

My OHP is also for 3 reps. So far less impressive. When you throw it up there for 6-8 that's when we are talking.

On the cardio today, and by cardio I mean tennis. Everyone runs here, the beach is full of it. Then saw people walking on the treadmill, the gym is maybe 200yards away from the beach. Making an active effort to not do cardio in the gym. Even back home, people driving to the gym to walk/run on the treadmill. I am just like whaaaaat. I know a women who WALKS to the gym to WALK on the treadmill. Play the game love.

Only slightly less impressive ;)

Pretty sure I've mentioned this before but back was always my favourite body part to train. Single arm row was always a staple exercise as if you do it right you can't avoid getting big lats.

I tried one set this morning at 30kg and it was too painful so moved on. Some way from the good old days...... 70kg for 8 to 12 with no straps.... Sigh......



Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 18, 2016, 04:21:34 PM
@Matt I love the one arm row. Definitely want the 50s for 8 by the end of the year. Really helps my grip for DL.

My OHP is also for 3 reps. So far less impressive. When you throw it up there for 6-8 that's when we are talking.

On the cardio today, and by cardio I mean tennis. Everyone runs here, the beach is full of it. Then saw people walking on the treadmill, the gym is maybe 200yards away from the beach. Making an active effort to not do cardio in the gym. Even back home, people driving to the gym to walk/run on the treadmill. I am just like whaaaaat. I know a women who WALKS to the gym to WALK on the treadmill. Play the game love.

Only slightly less impressive ;)

Pretty sure I've mentioned this before but back was always my favourite body part to train. Single arm row was always a staple exercise as if you do it right you can't avoid getting big lats.

I tried one set this morning at 30kg and it was too painful so moved on. Some way from the good old days...... 70kg for 8 to 12 with no straps.... Sigh......



I said "fuck off" out loud when you said you did 70kg for 8 to 12 of the single arm row. :D

I do 30kg regularly, and could probably do 35kg, but 70kg makes me think you were a different species lol.


Title: Re: Blonde will make you STRONG
Post by: arbboy on January 18, 2016, 04:26:37 PM
Great exercise.  My fav back exercise by a mile.  Only problem is most gyms just don't have dumbells big enough.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 18, 2016, 08:00:32 PM
@Matt I love the one arm row. Definitely want the 50s for 8 by the end of the year. Really helps my grip for DL.

My OHP is also for 3 reps. So far less impressive. When you throw it up there for 6-8 that's when we are talking.

On the cardio today, and by cardio I mean tennis. Everyone runs here, the beach is full of it. Then saw people walking on the treadmill, the gym is maybe 200yards away from the beach. Making an active effort to not do cardio in the gym. Even back home, people driving to the gym to walk/run on the treadmill. I am just like whaaaaat. I know a women who WALKS to the gym to WALK on the treadmill. Play the game love.

Only slightly less impressive ;)

Pretty sure I've mentioned this before but back was always my favourite body part to train. Single arm row was always a staple exercise as if you do it right you can't avoid getting big lats.

I tried one set this morning at 30kg and it was too painful so moved on. Some way from the good old days...... 70kg for 8 to 12 with no straps.... Sigh......



Oh totally see you doing that, I am on 44 at the min and are pretty easy, taking like 30 sec rest too. Love training back, favorite by a mile.

Too charmed to have a gym above 50kg though. I am hoping within two years I will be up there for some. I want to get a single arm 50kg press out too. Like the circus DB the strongman use, but obviously a looooad lighter. Am on 30kg for three at the min. That is a little target for the year.

I have seen some huge one arm row numbers tho. Some guys getting like 140kg for 10. Straps obv, but crazy strength.


Three things I want this year:

Deadlift 230kg with a backflip directly after.
50kg single arm press (right handed) Will take anything above 40kg for left.
100kg Single arm deadlift (left hand, I am right handed)

I am sure there will be more. But that is what I have in my head at the minute.


Title: Re: Blonde will make you STRONG
Post by: GreekStein on January 19, 2016, 07:59:30 AM
70 is very impressive!!

Even when I was benching a lot and squatting a lot, I don't think I went past 50 for that many reps of single arm rows.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 19, 2016, 11:20:01 AM
70 is very impressive!!

Even when I was benching a lot and squatting a lot, I don't think I went past 50 for that many reps of single arm rows.

It's a long time ago mate but yes without doubt very strong.

I think the first thing to let me down now (injuries aside) would be the grip. There's no way I could hold that much weight for so long without straps.

How's your training going? Still dropping weight?



Title: Re: Blonde will make you STRONG
Post by: iRaise on January 19, 2016, 01:39:02 PM
70 is very impressive!!

Even when I was benching a lot and squatting a lot, I don't think I went past 50 for that many reps of single arm rows.

It's a long time ago mate but yes without doubt very strong.

I think the first thing to let me down now (injuries aside) would be the grip. There's no way I could hold that much weight for so long without straps.

How's your training going? Still dropping weight?



70 is massive, love a strong grip though, so defo a ball park number to get to. I see guys use straps for like 28/30 it makes me so sad.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 19, 2016, 02:21:56 PM
Decent lower body session for me today.

4 sets of squats 8 @ 60kg, 8 @ 80kg, 6 @ 90kg 5 @ 100kg.

4 x 8 RDL up to 80kg.

Nice to get back to the 100kg on squats and I think there's a bit more in the tank over the next few months.

First time I've done RDL for years so I was very cautious. Felt no problems in the initial deadlift phase and the movement through the 8 reps also felt good.

Seemed strange only doing 8 sets overall (+ warm ups) but I was stretching between sets and also left myself a good ten minutes to stretch afterwards. I felt that was far more important than getting in an extra few sets.

All in all very happy indeed.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 20, 2016, 09:02:26 AM
Steady increase on the dumbbell press this morning. 4 x 8 @ 34, 38, 40 & 42kg

Also tried to increase my OHP to 50kg and it was really tough. Only manage 6 reps and I was a bit wobbly. Definitely going to work on those for a while as I love the exercise.

Still loving this upper, lower, upper, lower routine and I'll definitely be continuing it up to my mini holiday at the end of Feb.



Title: Re: Blonde will make you STRONG
Post by: iRaise on January 20, 2016, 01:51:54 PM
Steady increase on the dumbbell press this morning. 4 x 8 @ 34, 38, 40 & 42kg

Also tried to increase my OHP to 50kg and it was really tough. Only manage 6 reps and I was a bit wobbly. Definitely going to work on those for a while as I love the exercise.

Still loving this upper, lower, upper, lower routine and I'll definitely be continuing it up to my mini holiday at the end of Feb.



Love the lower/upper split. I really wanna do lower/upper/lower/upper/lower

But I am not that brave yet.

Lower looked a very strong day. an always bring in volume via ham curl/leg ext if needs be.

\\do you hace a 'cardio day' or do you still do some stuff at home?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 20, 2016, 03:55:43 PM
Steady increase on the dumbbell press this morning. 4 x 8 @ 34, 38, 40 & 42kg

Also tried to increase my OHP to 50kg and it was really tough. Only manage 6 reps and I was a bit wobbly. Definitely going to work on those for a while as I love the exercise.

Still loving this upper, lower, upper, lower routine and I'll definitely be continuing it up to my mini holiday at the end of Feb.



Love the lower/upper split. I really wanna do lower/upper/lower/upper/lower

But I am not that brave yet.

Lower looked a very strong day. an always bring in volume via ham curl/leg ext if needs be.

\\do you hace a 'cardio day' or do you still do some stuff at home?

Cardio bores me to tears so I can't do it. I have a two minute warm up on a cross trainer in the morning and that's about my limit.

In the evening I have a 2 mile walk with the dog and then my stretch routine gets the heart rate up quite a bit as there's plenty of movement. Press ups are a bit cardio so I'll count them as well.

One of the things I like with this new routine is that if you miss a day or want to add a day you can do it without screwing up your whole week. Progress has been really good since I started it and I'm wondering if the 50kg dumbbells might be back in the realms of possibility.....

If it goes well over the next few weeks I might have a crack at them if I manage to join you when you pop down for your session with Sean. Having a spotter would definitely make me happier attempting them so it could be on the cards.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 20, 2016, 04:25:31 PM
I love the flexibility of it. My whole approach is flexibility. It is the only way I can keep adherence. Some weeks I have 4 back to back, some every other day, some 2 rest 2 etc. And like you said can add a day now and when.

I am bored of cardio, I am trying to walk to the gym now to add it in. Yeah will defo have to get one in soon. Spot power helps so much. Speshly at that top end.

Awkward when you rep them and and me and Sean can't get them off the floor. Siiiiiigh


Title: Re: Blonde will make you STRONG
Post by: GreekStein on January 20, 2016, 04:45:33 PM
70 is very impressive!!

Even when I was benching a lot and squatting a lot, I don't think I went past 50 for that many reps of single arm rows.

It's a long time ago mate but yes without doubt very strong.

I think the first thing to let me down now (injuries aside) would be the grip. There's no way I could hold that much weight for so long without straps.

How's your training going? Still dropping weight?



Training is going really well.

The thing I'm most happy with is that after the first month of forcing myself to go, I'm now wanting to go every day. So I'll make time regardless of whatever else is going on.

Being motivated a lot at the moment by many people telling me I've lost weight. I'm not sure what my weight is at the moment - somewhere around 98kgs but the scale in the gym went gg about a week ago and I haven't been able to weigh myself which is quite nice because I was weighing myself every time I went to the gym!

I'm determined to get into the best shape of my life by the summer. I am not really trying to get super strong this year. Just in the healthiest and fittest state I've ever been in. When next winter hits I can think about maybe bulking up but all that is too far away now!


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 20, 2016, 04:54:58 PM
I think by looking/feeling/performing good you will become strong. I used to think size matters with strength (it is obviously an advantage) but a 63kg 19yr old girl squats 130kg for 4.

I am not 'concentrating' on strength so to speak. I am just concentrating on progression. But by 'accident' I will get stronger. I am certain I will be stronger at 80kg than I am now. Its just training age. Even if I go bonkers on gymnastics I will still weight train 2-3 times a week.


But you just gotta do what you enjoy. Adherence is always number one.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 20, 2016, 07:03:54 PM
Some incredible work being done on this thread. Well done to all of you.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 21, 2016, 08:57:43 AM
Cheeky little increase on the squats this morning. 8 @ 60kg, 8 @ 80kg, 6 @ 100kg, 6 @ 102.5kg.

Did the same routine as Tuesday with squats, RDL and then ten minutes stretch to finish off. Hardly a killer routine but to be honest I wouldn't really want to be messing myself up with a full work day ahead of me.

Broke the 1k barrier with press ups last night. 1106 done and a mere 23,894 to go.......

I'm only 264 behind target and that's actually lower than it was on Jan 9th so happy with that. Monday and Wednesday were both 25, 25, 25, 25, 35 for a total of 135. Seems to be quite tough but still a decent improvement from Jan 3rd when I did 20, 20, 20, 20, 22. Progress has definitely eased off a bit with these so I'm not quite sure how long it could take to get to 200 per night. No rush though, it's a long year ahead....



Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 21, 2016, 12:43:17 PM
Putting out a friendly accusation to Evilpie and Iraise about the boredom with cardio. Could it be that you find it too tough to pursue rather than boring? Considering how constantly lifting weights should bring boredom too with the monotony but the pump and size gains make it worthwhile.

I think you get a similar good feeling with "runners high" if you were too break the back of the initial struggle.

If you are just jogging at the same pace for 20 mins it would be boring but high intensity 1 mins of slow jog and 1 mins of close to a full sprint will perk things up.

Hope I don't come across as a dick of course but I seem to do so effortlessly :D


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 21, 2016, 12:55:02 PM
I have been doing well.

I can't believe just how much fat needed to shift for me to get anywhere near a 6 pack. I'm not even close but the progression is great.

Maxing out the leg press machine for 12x5 on leg day and might start doing it one legged, once I feel settled, for half max upwards.

The upper body routine was tough to start with a month or so ago, as I never really worked out on it before like this and its like I have dug in for a good basis to sprout from muscle wise and I can start going bigger with weights in places.

It's becoming seemless and I am putting in a hell of a lot of work and think the reasons are the agressive stretching routine and a superb diet that aids in recovery.

I'm just going to continue to crack on! I will update my numbers across the board when I start making some solid shifts upwards.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 21, 2016, 01:39:11 PM
Putting out a friendly accusation to Evilpie and Iraise about the boredom with cardio. Could it be that you find it too tough to pursue rather than boring? Considering how constantly lifting weights should bring boredom too with the monotony but the pump and size gains make it worthwhile.

I think you get a similar good feeling with "runners high" if you were too break the back of the initial struggle.

If you are just jogging at the same pace for 20 mins it would be boring but high intensity 1 mins of slow jog and 1 mins of close to a full sprint will perk things up.

Hope I don't come across as a dick of course but I seem to do so effortlessly :D

Haha, you are so right about traditional running. I am just nowhere near fit enough. But I love other forms of cardio, i.e. circuits, sprints dare I say some crossfit stuff. I don't even mind the walking as long as its outside. But yeah if you asked me to run 30mins continuously I just couldn't do it.

If I played football for an hour would obviously get loads of cardio in but would love that too. Probably a poor choice of words saying I hate cardio, because I obviously don't. I just don't like consistent running cos I can't do it.

Good point well made.

(I also can't go to the gym and not pick up some weights, my mind just doesn't accept that. So I am aiming to do all cardio outside the gym, except circuits cos I use weights for that, meathead problems)


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 21, 2016, 01:44:26 PM
I have been doing well.

I can't believe just how much fat needed to shift for me to get anywhere near a 6 pack. I'm not even close but the progression is great.

Maxing out the leg press machine for 12x5 on leg day and might start doing it one legged, once I feel settled, for half max upwards.

The upper body routine was tough to start with a month or so ago, as I never really worked out on it before like this and its like I have dug in for a good basis to sprout from muscle wise and I can start going bigger with weights in places.

It's becoming seemless and I am putting in a hell of a lot of work and think the reasons are the agressive stretching routine and a superb diet that aids in recovery.

I'm just going to continue to crack on! I will update my numbers across the board when I start making some solid shifts upwards.

That leg press is huge, even the lightest ones I have seen I couldn't rep out like that.

Yeah six packs are crazy hard to get whilst retaining muscle mass. You either look big but fat, or skinny but ripped. (obv not exactly like that) But to get a six pack without looking like a 14yr old kid is tougher than you think.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 21, 2016, 01:49:33 PM
Cheeky little increase on the squats this morning. 8 @ 60kg, 8 @ 80kg, 6 @ 100kg, 6 @ 102.5kg.

Did the same routine as Tuesday with squats, RDL and then ten minutes stretch to finish off. Hardly a killer routine but to be honest I wouldn't really want to be messing myself up with a full work day ahead of me.

Broke the 1k barrier with press ups last night. 1106 done and a mere 23,894 to go.......

I'm only 264 behind target and that's actually lower than it was on Jan 9th so happy with that. Monday and Wednesday were both 25, 25, 25, 25, 35 for a total of 135. Seems to be quite tough but still a decent improvement from Jan 3rd when I did 20, 20, 20, 20, 22. Progress has definitely eased off a bit with these so I'm not quite sure how long it could take to get to 200 per night. No rush though, it's a long year ahead....



I am pretty sure by the time I get back into the gym for legs, you are gonna be out squatting me. I think I am on 5x5 when I get back and will be over the moon. I think what I am going to do is go

5x5
4x5
3x5
2x5

And looks to really increase weight. Will add more volume in elsewhere each week to keep total volume lifted progressional. But when I get to the 2x5 level I am fully expecting you to be ahead of me.

I know what you mean about killing yourself for work. I do have to be careful sometimes or I am a walking zombie.

Want to really push my front squat too. If I can fulfil my mobility aims for the year, would definitely like to try Olympic lifting next year at some point.


Title: Re: Blonde will make you STRONG
Post by: zerofive on January 21, 2016, 02:05:33 PM
But you just gotta do what you enjoy. Adherence is always number one.

This is massively underrated.

A strength coach I follow on YouTube used to do some Q&A videos and, when he was asked "what's the best workout routine?" he said something along the lines of

"One that you'll do. The best way to train and the best time to train are good things to think about, but not as good as actuallly training. Too many people love to get caught up in the minutiae, but all that does is give youi more brain exercises. The more shit you think about, the more you paralyse yourself from overanalysis. The best time to train is when you get to the gym. The best workout to do is one that you will keep doing."

Makes a lot of sense really. I mean, there are some obvious things we can be doing wrong, such as not squatting or deadlifting, but after that it really is about what you're going to keep going back and doing


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 21, 2016, 03:16:32 PM
But you just gotta do what you enjoy. Adherence is always number one.

This is massively underrated.

A strength coach I follow on YouTube used to do some Q&A videos and, when he was asked "what's the best workout routine?" he said something along the lines of

"One that you'll do. The best way to train and the best time to train are good things to think about, but not as good as actuallly training. Too many people love to get caught up in the minutiae, but all that does is give youi more brain exercises. The more shit you think about, the more you paralyse yourself from overanalysis. The best time to train is when you get to the gym. The best workout to do is one that you will keep doing."

Makes a lot of sense really. I mean, there are some obvious things we can be doing wrong, such as not squatting or deadlifting, but after that it really is about what you're going to keep going back and doing

Very apt advice. The paralysis from overanalysis was something that kept me bogged down for ages.


Title: Re: Blonde will make you STRONG
Post by: GreekStein on January 21, 2016, 05:47:21 PM
totally gutted.

Just as I was posting yesterday about being in a great routine, I was playing football today and broke my foot.

It obviously fucks the routine of what I've been doing.

Has anyone trained through something like this before? Obviously I will have to have some kind of special routine where no pressure is put on my foot. Anyone suggest anything?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 21, 2016, 06:43:07 PM
Putting out a friendly accusation to Evilpie and Iraise about the boredom with cardio. Could it be that you find it too tough to pursue rather than boring? Considering how constantly lifting weights should bring boredom too with the monotony but the pump and size gains make it worthwhile.

I think you get a similar good feeling with "runners high" if you were too break the back of the initial struggle.

If you are just jogging at the same pace for 20 mins it would be boring but high intensity 1 mins of slow jog and 1 mins of close to a full sprint will perk things up.

Hope I don't come across as a dick of course but I seem to do so effortlessly :D

No it's definitely boring :)


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 21, 2016, 09:07:07 PM
totally gutted.

Just as I was posting yesterday about being in a great routine, I was playing football today and broke my foot.

It obviously fucks the routine of what I've been doing.

Has anyone trained through something like this before? Obviously I will have to have some kind of special routine where no pressure is put on my foot. Anyone suggest anything?


That is terrible news, feel for you.

Personally I wrap myself up in cotton wool when I am injured as I want to make sure it is healed to the best possible level. When I feel confident I just get back into it very slowly. Shared some of my videos of my training post injury (split my knee open running down a hill). Struggled to squat the bar. That was like two years ago. For me it was a blessing as my form was so bad it helped me do it properly.

But I do understand how hard it is when you have so much momentum. Swimming is normally a good start. Then using machines. I can't believe I am saying this but BOSU ball squats are meant to be really good for rehab.

My advice is to take it slow and not rush it. Don't wanna regret than in 20 years time. 


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 21, 2016, 09:10:32 PM
But you just gotta do what you enjoy. Adherence is always number one.

This is massively underrated.

A strength coach I follow on YouTube used to do some Q&A videos and, when he was asked "what's the best workout routine?" he said something along the lines of

"One that you'll do. The best way to train and the best time to train are good things to think about, but not as good as actuallly training. Too many people love to get caught up in the minutiae, but all that does is give youi more brain exercises. The more shit you think about, the more you paralyse yourself from overanalysis. The best time to train is when you get to the gym. The best workout to do is one that you will keep doing."

Makes a lot of sense really. I mean, there are some obvious things we can be doing wrong, such as not squatting or deadlifting, but after that it really is about what you're going to keep going back and doing

Very apt advice. The paralysis from overanalysis was something that kept me bogged down for ages.

Interesting debate how much is deadlifting and squatting needed? For gen pop can they be ommitted for something else?

I genuinely don't know the answer, as ever it is going to lie somewhere in the middle.


Title: Re: Blonde will make you STRONG
Post by: booder on January 21, 2016, 09:12:22 PM
totally gutted.

Just as I was posting yesterday about being in a great routine, I was playing football today and broke my foot.

It obviously fucks the routine of what I've been doing.

Has anyone trained through something like this before? Obviously I will have to have some kind of special routine where no pressure is put on my foot. Anyone suggest anything?


Get well soon Cos


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 21, 2016, 09:18:35 PM
totally gutted.

Just as I was posting yesterday about being in a great routine, I was playing football today and broke my foot.

It obviously fucks the routine of what I've been doing.

Has anyone trained through something like this before? Obviously I will have to have some kind of special routine where no pressure is put on my foot. Anyone suggest anything?


That is terrible news, feel for you.

Personally I wrap myself up in cotton wool when I am injured as I want to make sure it is healed to the best possible level. When I feel confident I just get back into it very slowly. Shared some of my videos of my training post injury (split my knee open running down a hill). Struggled to squat the bar. That was like two years ago. For me it was a blessing as my form was so bad it helped me do it properly.

But I do understand how hard it is when you have so much momentum. Swimming is normally a good start. Then using machines. I can't believe I am saying this but BOSU ball squats are meant to be really good for rehab.

My advice is to take it slow and not rush it. Don't wanna regret than in 20 years time. 

Shit mate, hope it heals quickly!


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 21, 2016, 09:24:52 PM
But you just gotta do what you enjoy. Adherence is always number one.

This is massively underrated.

A strength coach I follow on YouTube used to do some Q&A videos and, when he was asked "what's the best workout routine?" he said something along the lines of

"One that you'll do. The best way to train and the best time to train are good things to think about, but not as good as actuallly training. Too many people love to get caught up in the minutiae, but all that does is give youi more brain exercises. The more shit you think about, the more you paralyse yourself from overanalysis. The best time to train is when you get to the gym. The best workout to do is one that you will keep doing."

Makes a lot of sense really. I mean, there are some obvious things we can be doing wrong, such as not squatting or deadlifting, but after that it really is about what you're going to keep going back and doing

Very apt advice. The paralysis from overanalysis was something that kept me bogged down for ages.

Interesting debate how much is deadlifting and squatting needed? For gen pop can they be ommitted for something else?

I genuinely don't know the answer, as ever it is going to lie somewhere in the middle.

I literally never deadlifted and very rarely squatted when I was at my peak.

They're good but to simply say it's wrong to not be doing them is way too black and white in my opinion. It's certainly far from obvious.




Title: Re: Blonde will make you STRONG
Post by: iRaise on January 22, 2016, 03:36:45 AM
I do agree, I used to be far too black and white. Everyone really is individual so I think there are VERY few absolutes. Other than kcals matter. I can't think of any. And even those have exceptions.

I do however think they are fantastic exercises, and should be used on more people. But I think to say its 'wrong' not to use them is a little far.

It is a debate I have with many peers though, and a great debate it is. for example, Matt if you did, would you have less lower back pain etc? I assume the answer is maybe/what if/ what could've etc. I do think they should be in everyone's program until proven otherwise. I am sure I read on here somewhere, 'everyone is a fish until proven otherwise' I think that is the same sorta thing with the big three.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 22, 2016, 08:27:25 PM
Creative one today, pretty tired but could finally move my shoulder from sun burn so did a GVT back and shoulders followed by a beach walk.

Weighed in at 92kg which was a dream. Haven't really tried to hard yet and losing 1kg a week. Incredibly pleased with the progress in terms of numbers. Visually we aren't there yet obviously. But I think I will need to be 85 and lower for that. Looking forward to getting back into the gym properly and eating my regular routine again. The chicken count for the holiday has been at 1 I think. So desperately in need of some when I am home.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 23, 2016, 08:33:06 AM
The chicken count for the holiday has been at 1 I think. So desperately in need of some when I am home.

Chicken is murder yeh, try some lentils :D

Good news hearing of your progress. Seems like you have a huge drive and your goals should be there for the taking.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 23, 2016, 08:39:33 AM
Measured my waist at 35' today. I know it's not something to take on board too much as Iraise has rightly advised but I suppose it's still a marker.

3' lost i think from the start of the heavy gym program, I think around 2 months. Done so with no calorie counting and the ability to eat as much as I want which just feels like freedom :D

I was 44-46' at my worst lifetime I think lol.

Go again for upper body today, muah.





Title: Re: Blonde will make you STRONG
Post by: vegaslover on January 23, 2016, 08:17:52 PM
Measured my waist at 35' today. I know it's not something to take on board too much as Iraise has rightly advised but I suppose it's still a marker.

3' lost i think from the start of the heavy gym program, I think around 2 months. Done so with no calorie counting and the ability to eat as much as I want which just feels like freedom :D

I was 44-46' at my worst lifetime I think lol.

Go again for upper body today, muah.

Grats on the progress Ant





Title: Re: Blonde will make you STRONG
Post by: iRaise on January 23, 2016, 10:30:23 PM
The chicken count for the holiday has been at 1 I think. So desperately in need of some when I am home.

Chicken is murder yeh, try some lentils :D

Good news hearing of your progress. Seems like you have a huge drive and your goals should be there for the taking.

I am actually quite liking lentils at the minute. Obviously with chicken. But they are alright. I think its a lentil mix with some other stuff. But pretty filling. I just have to use stock or something to liven it up a bit.

Still a devout tomato and basil rice man.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 23, 2016, 10:34:33 PM
Measured my waist at 35' today. I know it's not something to take on board too much as Iraise has rightly advised but I suppose it's still a marker.

3' lost i think from the start of the heavy gym program, I think around 2 months. Done so with no calorie counting and the ability to eat as much as I want which just feels like freedom :D

I was 44-46' at my worst lifetime I think lol.

Go again for upper body today, muah.





All measurements have a place. It is just interpreting them etc. And understanding the accuracy/reliability of results. I.E. scales/skin fold etc

If it is going down and you are happy though, that is all that matters.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 24, 2016, 01:06:05 AM
Pretty meh few days for me. I have been so tired in the weekdays from work and sleeping relatively badly so combined i can barely find the will to drag myself out of the house in the evenings to work out. Thus i've been using machines all week instead of barbells i.e. telling myself i'll take it easy in a bid to make sure i go to the gym at all. It's so hard to do this with how packed my schedule is at the moment.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 24, 2016, 11:58:26 AM
Pretty meh few days for me. I have been so tired in the weekdays from work and sleeping relatively badly so combined i can barely find the will to drag myself out of the house in the evenings to work out. Thus i've been using machines all week instead of barbells i.e. telling myself i'll take it easy in a bid to make sure i go to the gym at all. It's so hard to do this with how packed my schedule is at the moment.

Like the will to maintain consistency despite feeling horrid, I would say well done there.

I guess look at why you are sleeping badly, but that can be so many different things you may not know where to start. I fall victim to crap sleep myself often and have found personally (may not be applicable to you) I needed to take the whole thing more seriously.

Ventilation in the room (crack a window slightly open), have I trouble breathing through my nose (neti pot can help), do I eat anything that could effect relaxation in the lead up to bed (caffeine, heavy meal, sugar)? Something on your mind? (address it and move on). Hot drinks to help calm you down beforehand (peppermint tea is a treat). Do I set enough time to sleep (if I give myself 5 hours before I need to wake up I know i will feel like crap in the morning, so I often stress out and limit that to 3 hours through irritability because that's me lol)?

And the best action that generally helps me above all else is a 10-15 minute meditation on a chair just before you go to bed, should help gear you up for a relaxing sleep.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 24, 2016, 12:00:05 PM
Measured my waist at 35' today. I know it's not something to take on board too much as Iraise has rightly advised but I suppose it's still a marker.

3' lost i think from the start of the heavy gym program, I think around 2 months. Done so with no calorie counting and the ability to eat as much as I want which just feels like freedom :D

I was 44-46' at my worst lifetime I think lol.

Go again for upper body today, muah.

Grats on the progress Ant




Nice one.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 24, 2016, 07:41:15 PM
Thanks for that Ant. Needing to take sleep more seriously is some pretty damn good advice that i should begin acting on.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 24, 2016, 11:37:42 PM
Managed 5 x 30 press ups tonight which is my best total by a good margin. Previous best was 135. I hadn't done any since Wednesday so was feeling guilty and needed to give myself a boost.

Since the start of the year my totals have been:

102   112   118   122   125   132   125   135   135   150

It's a great confidence boost to see the steady progression as it lets me know that this is a possible challenge.

1256 completed, 23744 to go and currently 388 behind target.



Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 25, 2016, 01:38:46 AM
Thanks for that Ant. Needing to take sleep more seriously is some pretty damn good advice that i should begin acting on.

No probs. Hope all goes well quickly.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 25, 2016, 01:47:08 AM
Managed 5 x 30 press ups tonight which is my best total by a good margin. Previous best was 135. I hadn't done any since Wednesday so was feeling guilty and needed to give myself a boost.

Since the start of the year my totals have been:

102   112   118   122   125   132   125   135   135   150

It's a great confidence boost to see the steady progression as it lets me know that this is a possible challenge.

1256 completed, 23744 to go and currently 388 behind target.



Great stuff.

I still haven't tried a push up in a very long time. Will destroy me if I struggle with them after all the gym work I've done, so I'm just going to pretend they don't exist :)

Will post up gym numbers from tomorrows upper body workout. I broke through a few barriers with the 30-45kg dumbbell weights becoming available at my gym. Spoiler is that your old record of 70kg dumbbell row is under jeoperdy Evilpie ;joestrummer; ;D


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 25, 2016, 09:41:45 AM
Bit more progress on bench press this morning.

I discovered some teeny tiny weights last week on a squat session that only weigh 1.25kg. I've never used anything less than 5kg before which can be quite tough when you're very close to your limit anyway.

So anyway it turns out that if you stick a couple of these little discs on to a bar you don't even notice it when in actual fact you are lifting more weight. Amazing!!

So bench is up to 102.5kg for 6 reps.

Would be nice to see squats and bench slowly increase up towards the 120kg mark. Should be much easier now that I've discovered these little weights.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 25, 2016, 09:47:24 AM
Managed 5 x 30 press ups tonight which is my best total by a good margin. Previous best was 135. I hadn't done any since Wednesday so was feeling guilty and needed to give myself a boost.

Since the start of the year my totals have been:

102   112   118   122   125   132   125   135   135   150

It's a great confidence boost to see the steady progression as it lets me know that this is a possible challenge.

1256 completed, 23744 to go and currently 388 behind target.



Great stuff.

I still haven't tried a push up in a very long time. Will destroy me if I struggle with them after all the gym work I've done, so I'm just going to pretend they don't exist :)

Will post up gym numbers from tomorrows upper body workout. I broke through a few barriers with the 30-45kg dumbbell weights becoming available at my gym. Spoiler is that your old record of 70kg dumbbell row is under jeoperdy Evilpie ;joestrummer; ;D

You're bound to struggle with them at first as they're new to you. The first session I did which was back at the end of November I only managed 68 in total. Instead of letting it destroy me I just knuckled down and did a few more next time.

The sooner you start the sooner you'll be good at them. The good thing about them is you don't need a gym so you could use them the same as me which is a kind of extra curricular activity.

They've been a revolution for me so I'd highly recommend. The difference they've made to the shape of my chest in a really short amount of time is incredible.



Title: Re: Blonde will make you STRONG
Post by: vegaslover on January 25, 2016, 05:01:42 PM
Managed 5 x 30 press ups tonight which is my best total by a good margin. Previous best was 135. I hadn't done any since Wednesday so was feeling guilty and needed to give myself a boost.

Since the start of the year my totals have been:

102   112   118   122   125   132   125   135   135   150

It's a great confidence boost to see the steady progression as it lets me know that this is a possible challenge.

1256 completed, 23744 to go and currently 388 behind target.



Great stuff.

I still haven't tried a push up in a very long time. Will destroy me if I struggle with them after all the gym work I've done, so I'm just going to pretend they don't exist :)

Will post up gym numbers from tomorrows upper body workout. I broke through a few barriers with the 30-45kg dumbbell weights becoming available at my gym. Spoiler is that your old record of 70kg dumbbell row is under jeoperdy Evilpie ;joestrummer; ;D

You're bound to struggle with them at first as they're new to you. The first session I did which was back at the end of November I only managed 68 in total. Instead of letting it destroy me I just knuckled down and did a few more next time.

The sooner you start the sooner you'll be good at them. The good thing about them is you don't need a gym so you could use them the same as me which is a kind of extra curricular activity.

They've been a revolution for me so I'd highly recommend. The difference they've made to the shape of my chest in a really short amount of time is incredible.



Hi Matt

Great progress on the push-ups. Forgot to ask previously, how much do you think they are helping your bench press?
 You mentioned that you were taking the BP steady and was a little surprised yourself at how well the progress has been.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 25, 2016, 06:04:44 PM
I'm going to give pushups a go as well i think. My chest and shoulders are my weak points no doubt about that, so hopefully this'll help them along.

Edit: wasn't there a thread where people did some sort of pushup challenge? Can anyone post the link?


Title: Re: Blonde will make you STRONG
Post by: Eso Kral on January 25, 2016, 06:39:12 PM
I'm going to give pushups a go as well i think. My chest and shoulders are my weak points no doubt about that, so hopefully this'll help them along.

Edit: wasn't there a thread where people did some sort of pushup challenge? Can anyone post the link?
Here you go bud, halfway down page 3 was the link from Simon Galloway.

http://blondepoker.com/forum/index.php?topic=64068.30


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 25, 2016, 07:04:25 PM

Hi Matt

Great progress on the push-ups. Forgot to ask previously, how much do you think they are helping your bench press?
 You mentioned that you were taking the BP steady and was a little surprised yourself at how well the progress has been.

Back in December I was benching 80kg and not finding it particularly easy. On Dec 10th I managed 90kg for 4 reps which at the time I put down to the press ups that I'd recently started. I was also dumbbell pressing about 34kg.

I'm now on 102.5kg for bench and 42kg for dumbbell and it's barely 6 weeks later with the Christmas / New Year malarkey in the middle.

I honestly can't see how I'd have made this much progress if I was just doing my morning sessions. I think the press ups are worth about 10kg on bench and 6kg on dumbbells. I just feel really stable when I'm benching and it gives me a huge confidence boost.

Maybe it's in my head but I'll take it anyway.



Title: Re: Blonde will make you STRONG
Post by: iRaise on January 25, 2016, 10:53:58 PM
Bit more progress on bench press this morning.

I discovered some teeny tiny weights last week on a squat session that only weigh 1.25kg. I've never used anything less than 5kg before which can be quite tough when you're very close to your limit anyway.

So anyway it turns out that if you stick a couple of these little discs on to a bar you don't even notice it when in actual fact you are lifting more weight. Amazing!!

So bench is up to 102.5kg for 6 reps.

Would be nice to see squats and bench slowly increase up towards the 120kg mark. Should be much easier now that I've discovered these little weights.


Burst out laughin to not knowing/using 1.25's meat head problems. Those bad boys are the story of my life lately. Might test the bench over the next few weeks, haven't done it for ages so could be interesting.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 26, 2016, 09:31:10 AM
Up to 105kg on the squats for 5 reps. Chasing Harvey down hard ;)

Bit of an issue last night with my press ups. I had a read through the press up thread that Rich posted yesterday and it got me thinking about the "bring Sally up" challenge. I thought I'd have a decent chance of getting somewhere near but got to about 90 seconds and collapsed. It's about 210 seconds for the whole thing so quite a way off.

Anyway after that I was f**ked so couldn't do any normal press ups :D

I'm going to add this to my nightly routine on my days off from regular press ups. It doesn't take long so very easy to just slot in as an extra.



Title: Re: Blonde will make you STRONG
Post by: iRaise on January 26, 2016, 09:38:14 PM
Chasing me down hard, I start 5x5 tomorrow and was going for a straight 100 but we shall see.

Felt pretty strong today, incline bench 5x5 at 65kg. Haven't benched inc or flat in ages. So pleased with that, and plenty in the tank, looking for 80/90 by the end of feb.

Got 5x8 one arm rows at 44kg. Again looking to get 50 by the time this one is up.

Really liking this plan.

5x5 Main Lift A/B

5x8 Accessory (compound) to B/A

4x8 Accessory (compound) to A/B

3x10 Accessory (compound)to B/A

3x12 Isolation
S.S.
3x15 Isolation

(compound being 2 or more joints move, isolation being one)

And every week I drop a set of 5 and and a set of 10. So next week is 4x5 of the main lift and 1x10 of the main lift. To transition into some more volume work.

I have actually taken out all arm work for the next few weeks. Might throw some stuff in if I fail on the lock outs. But bit bored of it, and would rather get some more movement in. See how that goes though.

In for 4 days a week, and looking to do 2/3 walks a week. Have set aside time for circuits post session, but really on the mobility hype and trying out all sorts, so leaning towards that as I have SUCH a long way to go. Plus I get a sweat up doing it.

Looking to be around 88kg by the end of next month. Then around 84 by the end of April. Then chill for a month or two and re asses where I am at.

Strength wise very excited, as going down in sets is a bit of a mental boost to push it further, speshly as I am a bit of a bottler.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 27, 2016, 10:25:01 AM
Steady increase on the dumbbell press this morning. 4 x 8 @ 34, 38, 40 & 42kg

Also tried to increase my OHP to 50kg and it was really tough. Only manage 6 reps and I was a bit wobbly. Definitely going to work on those for a while as I love the exercise.


Felt a bit under the weather this morning but still made a few gains on last week.

Dumbbells were 34, 38 & 42kg x 8 and then 44kg for 6.

Managed to get up to 55kg on the OHP and actually felt easier than last week. I'm getting a lot more confident with these now so I'd like to see a bit more improvement in the next few weeks.

I also did a few single arm rows to see how my arm felt. Not brilliant but coped okay at 30kg for 6 reps. I've got physio today so let's see what he can do. I really want to get back on to chin ups before too long but I'm definitely not ready yet.



Title: Re: Blonde will make you STRONG
Post by: iRaise on January 27, 2016, 04:37:58 PM
Steady increase on the dumbbell press this morning. 4 x 8 @ 34, 38, 40 & 42kg

Also tried to increase my OHP to 50kg and it was really tough. Only manage 6 reps and I was a bit wobbly. Definitely going to work on those for a while as I love the exercise.


Felt a bit under the weather this morning but still made a few gains on last week.

Dumbbells were 34, 38 & 42kg x 8 and then 44kg for 6.

Managed to get up to 55kg on the OHP and actually felt easier than last week. I'm getting a lot more confident with these now so I'd like to see a bit more improvement in the next few weeks.

I also did a few single arm rows to see how my arm felt. Not brilliant but coped okay at 30kg for 6 reps. I've got physio today so let's see what he can do. I really want to get back on to chin ups before too long but I'm definitely not ready yet.


Confidence is key, strong with the DB too


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 27, 2016, 04:41:14 PM
Squats went 5x5 at 100 today, not too tough either. So looking for good progression. Overall session was pretty brutal. The leg press pure have is quite tough for me to get a full range of motion it is so awkward at the bottom so it tired me out. Then RDL 4x8 at 100 which were pretty shaky.

Tough session though and definitely pretty tired now.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 27, 2016, 05:20:55 PM
Squats went 5x5 at 100 today, not too tough either. So looking for good progression. Overall session was pretty brutal. The leg press pure have is quite tough for me to get a full range of motion it is so awkward at the bottom so it tired me out. Then RDL 4x8 at 100 which were pretty shaky.

Tough session though and definitely pretty tired now.

Congratulations. Let us know about the burn you're going to feel tomorrow yeah :D


Title: Re: Blonde will make you STRONG
Post by: zerofive on January 27, 2016, 10:11:19 PM
Going to sound like a brag, but with all the extra weight I'm carrying around with me these days, cardio is absolutely whacking me.

I hit the heavy bag and some footwork drills today for 15 minutes or so; then a HIIT workout consisting of burpees, mountain climbers, push-ups, leg raises, walking lunges and tuck jumps. Was supposed to get a few abdominal movements in afterwards but I was gg. Just out of practice, I guess.

Starting to bring the high intensity cardio back in, so by the time I start transitioning into the high rep stuff in springtime, I can throw in a little circuit every other day.

'016: jacked and lean, baby


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 27, 2016, 11:03:49 PM
Squats went 5x5 at 100 today, not too tough either. So looking for good progression. Overall session was pretty brutal. The leg press pure have is quite tough for me to get a full range of motion it is so awkward at the bottom so it tired me out. Then RDL 4x8 at 100 which were pretty shaky.

Tough session though and definitely pretty tired now.

Congratulations. Let us know about the burn you're going to feel tomorrow yeah :D

Stiffening up as we speak. I might be going to hard, I feel like I am an 8-9/10 per session and it is taking me a while to recover from each session something I have never encountered with. Maybe migraine meds/maybe just hittin some good weight/maybe diet level foods. Not to sure but either way having to do a 2 on rest until I am recovered 2 on again.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 27, 2016, 11:04:55 PM
Going to sound like a brag, but with all the extra weight I'm carrying around with me these days, cardio is absolutely whacking me.

I hit the heavy bag and some footwork drills today for 15 minutes or so; then a HIIT workout consisting of burpees, mountain climbers, push-ups, leg raises, walking lunges and tuck jumps. Was supposed to get a few abdominal movements in afterwards but I was gg. Just out of practice, I guess.

Starting to bring the high intensity cardio back in, so by the time I start transitioning into the high rep stuff in springtime, I can throw in a little circuit every other day.

'016: jacked and lean, baby

Defo a reason of mine to shed the excess. Cardio does become so hard. Plus a 100kg handstand seems tough.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 28, 2016, 08:39:38 AM
Going to sound like a brag, but with all the extra weight I'm carrying around with me these days, cardio is absolutely whacking me.

I hit the heavy bag and some footwork drills today for 15 minutes or so; then a HIIT workout consisting of burpees, mountain climbers, push-ups, leg raises, walking lunges and tuck jumps. Was supposed to get a few abdominal movements in afterwards but I was gg. Just out of practice, I guess.

Starting to bring the high intensity cardio back in, so by the time I start transitioning into the high rep stuff in springtime, I can throw in a little circuit every other day.

'016: jacked and lean, baby

How much of that extra weight do you think is muscle? Have you got much to trim or is it just a little bit of excess?

I was never one for bulking up periods but I know a lot of people who it works for really well so I've always found it an interesting subject. The whole bulk up in winter and then trim down for summer fascinates me. I've known guys who'd pack on 10kg and then have to trim down to reveal that 1kg of muscle. Surely over the same time period they could've just put on the 1kg of muscle?

Interested to hear your thoughts and also to see how it all pans out over the next 6 months or so. Did you have a specific bulking/trimming plan that started ages ago or have you just developed the idea as you've gone along?



Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 28, 2016, 08:48:50 AM
60kg x 8, 80kg x 8, 100kg x 6 & 110kg x 6 for squats today

Loving these at the moment :)

Physio was great yesterday. The guy thinks he's manage to locate the source of my problem somewhere around the supraspinatus area. That's really tight which is then pulling the forearm muscles and just tightening the whole arm up including the triceps. It was absolute agony being treated but I could tell he was hitting the right spot so well worth it. I've got a few stretches to work at so hopefully with those plus a few more sessions I might get back to chin ups.

Everything else is looking really good. So happy to be injury free and fully recovered from the back problems of the last year or so. Time to really focus on some quality training.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 28, 2016, 11:09:48 AM
Going to sound like a brag, but with all the extra weight I'm carrying around with me these days, cardio is absolutely whacking me.

I hit the heavy bag and some footwork drills today for 15 minutes or so; then a HIIT workout consisting of burpees, mountain climbers, push-ups, leg raises, walking lunges and tuck jumps. Was supposed to get a few abdominal movements in afterwards but I was gg. Just out of practice, I guess.

Starting to bring the high intensity cardio back in, so by the time I start transitioning into the high rep stuff in springtime, I can throw in a little circuit every other day.

'016: jacked and lean, baby

How much of that extra weight do you think is muscle? Have you got much to trim or is it just a little bit of excess?

I was never one for bulking up periods but I know a lot of people who it works for really well so I've always found it an interesting subject. The whole bulk up in winter and then trim down for summer fascinates me. I've known guys who'd pack on 10kg and then have to trim down to reveal that 1kg of muscle. Surely over the same time period they could've just put on the 1kg of muscle?

Interested to hear your thoughts and also to see how it all pans out over the next 6 months or so. Did you have a specific bulking/trimming plan that started ages ago or have you just developed the idea as you've gone along?



Couldn't agree with you more in how interesting it is. I think within the first 3 years it may be beneficial. Eat, gain mass and gain strength. After three years we grow so slowly, I actually think it is a bad idea. I know I won't be aiming to slop on 10kg again, unless I want to turn open class strongman/powerlifting, but I think you are bang on in your estimations. People really do smash on 10-15kg and by the time the diet down it is 0.5-1kg worth of muscle. The more I diet and see in the mirror the lower I think my BW will be by the end. This time last year I thought I would be a very lean 90 (lol), now I think I will be a very lean 80-82.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 28, 2016, 11:10:48 AM
60kg x 8, 80kg x 8, 100kg x 6 & 110kg x 6 for squats today

Loving these at the moment :)

Physio was great yesterday. The guy thinks he's manage to locate the source of my problem somewhere around the supraspinatus area. That's really tight which is then pulling the forearm muscles and just tightening the whole arm up including the triceps. It was absolute agony being treated but I could tell he was hitting the right spot so well worth it. I've got a few stretches to work at so hopefully with those plus a few more sessions I might get back to chin ups.

Everything else is looking really good. So happy to be injury free and fully recovered from the back problems of the last year or so. Time to really focus on some quality training.


Makes me so mad how quick these are progressing.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 28, 2016, 02:13:47 PM
Going to sound like a brag, but with all the extra weight I'm carrying around with me these days, cardio is absolutely whacking me.

I hit the heavy bag and some footwork drills today for 15 minutes or so; then a HIIT workout consisting of burpees, mountain climbers, push-ups, leg raises, walking lunges and tuck jumps. Was supposed to get a few abdominal movements in afterwards but I was gg. Just out of practice, I guess.

Starting to bring the high intensity cardio back in, so by the time I start transitioning into the high rep stuff in springtime, I can throw in a little circuit every other day.

'016: jacked and lean, baby

How much of that extra weight do you think is muscle? Have you got much to trim or is it just a little bit of excess?

I was never one for bulking up periods but I know a lot of people who it works for really well so I've always found it an interesting subject. The whole bulk up in winter and then trim down for summer fascinates me. I've known guys who'd pack on 10kg and then have to trim down to reveal that 1kg of muscle. Surely over the same time period they could've just put on the 1kg of muscle?

Interested to hear your thoughts and also to see how it all pans out over the next 6 months or so. Did you have a specific bulking/trimming plan that started ages ago or have you just developed the idea as you've gone along?



Couldn't agree with you more in how interesting it is. I think within the first 3 years it may be beneficial. Eat, gain mass and gain strength. After three years we grow so slowly, I actually think it is a bad idea. I know I won't be aiming to slop on 10kg again, unless I want to turn open class strongman/powerlifting, but I think you are bang on in your estimations. People really do smash on 10-15kg and by the time the diet down it is 0.5-1kg worth of muscle. The more I diet and see in the mirror the lower I think my BW will be by the end. This time last year I thought I would be a very lean 90 (lol), now I think I will be a very lean 80-82.

Been about two months on my routine and on the subject of bulking and shredding, you could just shred and gain muscle side by side? What prevents that conventionally? There an advantage to getting fatter with muscle gain?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 28, 2016, 04:03:02 PM

Been about two months on my routine and on the subject of bulking and shredding, you could just shred and gain muscle side by side? What prevents that conventionally? There an advantage to getting fatter with muscle gain?


There isn't any advantage to being fat at all. The fat is just a by product of trying to gain as much muscle as possible.

The advantage comes when you accept that you're going to get fat so you can pile as much protein in to face as you can find without worrying about it.

Trying to get that amount of protein in to your system whilst worrying about the carbs and fat is an absolute nightmare.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on January 28, 2016, 04:10:44 PM
60kg x 8, 80kg x 8, 100kg x 6 & 110kg x 6 for squats today

Loving these at the moment :)

Physio was great yesterday. The guy thinks he's manage to locate the source of my problem somewhere around the supraspinatus area. That's really tight which is then pulling the forearm muscles and just tightening the whole arm up including the triceps. It was absolute agony being treated but I could tell he was hitting the right spot so well worth it. I've got a few stretches to work at so hopefully with those plus a few more sessions I might get back to chin ups.

Everything else is looking really good. So happy to be injury free and fully recovered from the back problems of the last year or so. Time to really focus on some quality training.


Makes me so mad how quick these are progressing.

Makes it so much easier knowing how mad this makes you ;)

Do you know when you're coming to Nottingham for your session with Sean? I'm going to try and make it for a cheeky free PT session.

I'd really like a form check on squats and RDL now that I'm going a bit heavier but also a spot for an attempt at the 50kg dumbbells would be great.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 28, 2016, 07:03:31 PM
60kg x 8, 80kg x 8, 100kg x 6 & 110kg x 6 for squats today

Loving these at the moment :)

Physio was great yesterday. The guy thinks he's manage to locate the source of my problem somewhere around the supraspinatus area. That's really tight which is then pulling the forearm muscles and just tightening the whole arm up including the triceps. It was absolute agony being treated but I could tell he was hitting the right spot so well worth it. I've got a few stretches to work at so hopefully with those plus a few more sessions I might get back to chin ups.

Everything else is looking really good. So happy to be injury free and fully recovered from the back problems of the last year or so. Time to really focus on some quality training.


Makes me so mad how quick these are progressing.

Makes it so much easier knowing how mad this makes you ;)

Do you know when you're coming to Nottingham for your session with Sean? I'm going to try and make it for a cheeky free PT session.

I'd really like a form check on squats and RDL now that I'm going a bit heavier but also a spot for an attempt at the 50kg dumbbells would be great.


Tried my first squat today and I'm gonna throw my hat into the ring for some gains :) You guys have got me on the upper body, but legs are my playground :D

Considering the big barbells themselves weigh 20kg, I may be wrong, I went 12x30kg
                         12x40kg
                         8x40kg
                         8x50kg
                         10x60kg

Got a great buzz from my muscles and I can tell I'm going to really enjoy doing these. Had to wait until my knee was strong enough and now it is.

I just wanted to get the form right which is why I didn't really go for it. I think I could hit 90 with the next go, but I'm not rushing it, and need to make sure the form is right.

I used the video demonstration from bodybuilding.com on how to do it. I think I mimicked it well.

It does just seem to be mainly a hamstrings and glutes workout though and I wonder is there a different feet position to hone in on the quads more?


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 28, 2016, 09:45:56 PM
Won't get too specific with the bulking/cutting but I think after 2-3 years of the big bulk so to speak. It is probably best to just do it gradually and not slap on mass of the sake of it.

Really interesting topic, as ever it is person dependant.

As a beginner you probably can gain muscle and lose fat, but that kinda runs out after 6 months. After that its normally one or the other. Or at least noticeably. But I guess if you can create the stimulus you can 'always' create muscle. I am sure most people will be thinking (at least I hope), that recovery obviously impacts here. i.e. lets ram hormones down us to recover better.

For muscle gain, it is creating a stimulus, you obviously need nutrition. But protein can't build muscle from the sofa unless you create a stimulus.



Title: Re: Blonde will make you STRONG
Post by: iRaise on January 28, 2016, 09:51:06 PM
60kg x 8, 80kg x 8, 100kg x 6 & 110kg x 6 for squats today

Loving these at the moment :)

Physio was great yesterday. The guy thinks he's manage to locate the source of my problem somewhere around the supraspinatus area. That's really tight which is then pulling the forearm muscles and just tightening the whole arm up including the triceps. It was absolute agony being treated but I could tell he was hitting the right spot so well worth it. I've got a few stretches to work at so hopefully with those plus a few more sessions I might get back to chin ups.

Everything else is looking really good. So happy to be injury free and fully recovered from the back problems of the last year or so. Time to really focus on some quality training.


Makes me so mad how quick these are progressing.

Makes it so much easier knowing how mad this makes you ;)

Do you know when you're coming to Nottingham for your session with Sean? I'm going to try and make it for a cheeky free PT session.

I'd really like a form check on squats and RDL now that I'm going a bit heavier but also a spot for an attempt at the 50kg dumbbells would be great.


I secretly want your squat form to be shit so I can feel better about myself. I joke, ish. Safety first though, so happy to have a look.

Looking for the end of the month. Will chat to Sean about it. Very keen to get something organised.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 28, 2016, 09:53:49 PM
60kg x 8, 80kg x 8, 100kg x 6 & 110kg x 6 for squats today

Loving these at the moment :)

Physio was great yesterday. The guy thinks he's manage to locate the source of my problem somewhere around the supraspinatus area. That's really tight which is then pulling the forearm muscles and just tightening the whole arm up including the triceps. It was absolute agony being treated but I could tell he was hitting the right spot so well worth it. I've got a few stretches to work at so hopefully with those plus a few more sessions I might get back to chin ups.

Everything else is looking really good. So happy to be injury free and fully recovered from the back problems of the last year or so. Time to really focus on some quality training.


Makes me so mad how quick these are progressing.

Makes it so much easier knowing how mad this makes you ;)

Do you know when you're coming to Nottingham for your session with Sean? I'm going to try and make it for a cheeky free PT session.

I'd really like a form check on squats and RDL now that I'm going a bit heavier but also a spot for an attempt at the 50kg dumbbells would be great.


Tried my first squat today and I'm gonna throw my hat into the ring for some gains :) You guys have got me on the upper body, but legs are my playground :D

Considering the big barbells themselves weigh 20kg, I may be wrong, I went 12x30kg
                         12x40kg
                         8x40kg
                         8x50kg
                         10x60kg

Got a great buzz from my muscles and I can tell I'm going to really enjoy doing these. Had to wait until my knee was strong enough and now it is.

I just wanted to get the form right which is why I didn't really go for it. I think I could hit 90 with the next go, but I'm not rushing it, and need to make sure the form is right.

I used the video demonstration from bodybuilding.com on how to do it. I think I mimicked it well.

It does just seem to be mainly a hamstrings and glutes workout though and I wonder is there a different feet position to hone in on the quads more?

Safety first for sure. Diff positions work for diff people. Won't comment without seeing it.

My squat is pretty poor. I do get saved by core strenght at times. But my legs at least in that movement path need some serious help.

If you have been heavy for a while your legs should be really strong.

Had a guy come to see me at 130kg previously untrained and was squatting ass to grass 160kg for 1 in 6 months. Insane progress, was 45 full time job and two kids. Mental scenes.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 28, 2016, 10:24:34 PM
Lol Iraise, I was asking about the burn because I was feeling it massively too. Did 5x5 80kg squats and hobbled like a mofo for the next couple of days. The ache was so bad it actually gave me quite an uncomfortable sleep. But hey no pain no gain.

Squats are the one area where it actually looks like I lift. Having done 5x5 for the majority of my training I don't think I've got much of a lifters body really.  But my quadriceps have become truly massive compared to everything else. They've really blown up. The aesthetic result is always a little extra boost.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on January 28, 2016, 10:31:01 PM
60kg x 8, 80kg x 8, 100kg x 6 & 110kg x 6 for squats today

Loving these at the moment :)

Physio was great yesterday. The guy thinks he's manage to locate the source of my problem somewhere around the supraspinatus area. That's really tight which is then pulling the forearm muscles and just tightening the whole arm up including the triceps. It was absolute agony being treated but I could tell he was hitting the right spot so well worth it. I've got a few stretches to work at so hopefully with those plus a few more sessions I might get back to chin ups.

Everything else is looking really good. So happy to be injury free and fully recovered from the back problems of the last year or so. Time to really focus on some quality training.


Makes me so mad how quick these are progressing.

Makes it so much easier knowing how mad this makes you ;)

Do you know when you're coming to Nottingham for your session with Sean? I'm going to try and make it for a cheeky free PT session.

I'd really like a form check on squats and RDL now that I'm going a bit heavier but also a spot for an attempt at the 50kg dumbbells would be great.


Tried my first squat today and I'm gonna throw my hat into the ring for some gains :) You guys have got me on the upper body, but legs are my playground :D

Considering the big barbells themselves weigh 20kg, I may be wrong, I went 12x30kg
                         12x40kg
                         8x40kg
                         8x50kg
                         10x60kg

Got a great buzz from my muscles and I can tell I'm going to really enjoy doing these. Had to wait until my knee was strong enough and now it is.

I just wanted to get the form right which is why I didn't really go for it. I think I could hit 90 with the next go, but I'm not rushing it, and need to make sure the form is right.

I used the video demonstration from bodybuilding.com on how to do it. I think I mimicked it well.

It does just seem to be mainly a hamstrings and glutes workout though and I wonder is there a different feet position to hone in on the quads more?

Safety first for sure. Diff positions work for diff people. Won't comment without seeing it.

My squat is pretty poor. I do get saved by core strenght at times. But my legs at least in that movement path need some serious help.

If you have been heavy for a while your legs should be really strong.

Had a guy come to see me at 130kg previously untrained and was squatting ass to grass 160kg for 1 in 6 months. Insane progress, was 45 full time job and two kids. Mental scenes.

Wahey one of the very few perks to previously being 142kg, haha.

  


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 29, 2016, 10:19:25 AM
Lol Iraise, I was asking about the burn because I was feeling it massively too. Did 5x5 80kg squats and hobbled like a mofo for the next couple of days. The ache was so bad it actually gave me quite an uncomfortable sleep. But hey no pain no gain.

Squats are the one area where it actually looks like I lift. Having done 5x5 for the majority of my training I don't think I've got much of a lifters body really.  But my quadriceps have become truly massive compared to everything else. They've really blown up. The aesthetic result is always a little extra boost.

I despise the term no pain no gain. It doesn't even make sense. You certainly don't gain anything being in pain. Your life is affected and you can't train as hard.

I am crazy stiff right now, which means I couldn't train yesterday and maybe not today. Well done me.

It drives me crazy when people buy into this 'lion instagram culture'.


If it hurts, stop.


But i do understand what you mean, it isn't always plain sailing. But if you are not dieting, you should never be stiff if you are programming properly. Eat, sleep and drink loads of water.

On a more positive note, 5x5 at 80 is crazy good. Why do I think you are like 67kg BW?


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on January 30, 2016, 01:07:40 AM
Ty iRaise. In this context what you say does makes sense. I started off at 67kg btw which might be why you think that. 

Another tough week fatigue wise. I really need to get more sleep so i'm not always completely wiped by the time i get home. Got 3 sessions in though.

Weight: 76kg

Row: 72.5
Squat: 80
OHP: 47.5
Deadlift: 120

Sat on the machines today because i was tired and i can go significantly heavier on those. I'll try not to make it a habit though.


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 30, 2016, 03:11:00 PM
Pretty sure you are making such better progress than I was at the equiv training age.

Really want deadlifts today but still so so stiff. I am pretty sure the extra mobility is activating muscles and movement patterns I am not used to. So I am suffering. But if I can get up for any day, it is deadlift day.

@Matt me and Sean reckon a Sunday if that is good for you?


Title: Re: Blonde will make you STRONG
Post by: iRaise on January 30, 2016, 05:56:08 PM
Deadlifts today. 5x5 150

Had to switch to alternate grip which is so frustrating. Feel like I should have the grip for those. But the weight wasnt too bad. I want to get to 180 for five at the end of the program. I had 180 for three a few weeks ago. But it was an actual three, the 4th didnt move. So not sure how that will go.

Rest of the session had to get creative as I was still pretty stiff. Tried front squats and did not go well.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on February 01, 2016, 05:08:35 PM
Been out with a slight concussion and i will be nearing a week off. I would say its not terrible for me recovery wise either, but I am keen to get back into it.

I have football back on the schedule post injury on Weds, Sat and Sun.

Monday and Thursday for weight days then?

Also I may need to incorporate upper and lower body on the same day so I was thinking about merging both routines but only doing 2 sets of each?

Also I was thinking about reducing the weights initially and play it by ear so that I know the max I can do and still be fresh for football. Sound like a good idea?


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 01, 2016, 06:08:41 PM
Been out with a slight concussion and i will be nearing a week off. I would say its not terrible for me recovery wise either, but I am keen to get back into it.

I have football back on the schedule post injury on Weds, Sat and Sun.

Monday and Thursday for weight days then?

Also I may need to incorporate upper and lower body on the same day so I was thinking about merging both routines but only doing 2 sets of each?

Also I was thinking about reducing the weights initially and play it by ear so that I know the max I can do and still be fresh for football. Sound like a good idea?

Would do full body if I was training 3x or less per week. Regardless of any other factor.

When I go to 4 I go upper/lower/upper/lower

When I go to 5 I add a circuit day

When I go to 6 I add an isolation day. So basically high reps light weight and target the whole body with isolations.

I'm not saying thats the best way but its the way I do it.


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 01, 2016, 06:10:35 PM
4x5 Inc Bench 70kg today with a 1x12 at 50kg. Just went AMRAP and bailed a bit mentally. Have a cold so mentally just wasn't there how I would like to be.

Brought the chalk out for the one arm rows. Stayed at 44 this week but will push to 46 next.

OHP went up to 45 for 4x8. Pretty comfortable but lower back is stiff from deads and I don't really wear a belt. I should probably start.


Title: Re: Blonde will make you STRONG
Post by: PokerBroker on February 02, 2016, 11:28:07 AM
Out on interest do any of the people in this thread have any qualifications or have you at least checked the qualifications of the videos you are watching on youtube and such? 

The fitness industry is convoluted by people who don't have any formal training or indeed any coaching experience who think they are the next Mr Fitness UK. 

I see a lot of reference to high rep exercises as a way to build strength.  When all it does is build endurance. 



Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 02, 2016, 12:18:03 PM
Out on interest do any of the people in this thread have any qualifications or have you at least checked the qualifications of the videos you are watching on youtube and such? 

The fitness industry is convoluted by people who don't have any formal training or indeed any coaching experience who think they are the next Mr Fitness UK. 

I see a lot of reference to high rep exercises as a way to build strength.  When all it does is build endurance. 



Of course it builds strength, how on earth could it not? It's not the optimal method to become as strong as possible if pure strength is your only goal but to say it doesn't build strength is a bit silly.

I'm pretty certain that nobody has recommended high reps as a way of building strength on here anyway. Sean and Harvey, two of the main contributors both use 5 x 5, 3 x 3 and 1RM regularly for their strength work. Hardly high rep.....

Personally I go for 8 to 10 reps but have never once said that this is the best way to become strong.

In my opinion one of the biggest problems in the fitness industry isn't the people who've had no formal training but rather those that have done a couple of weeks on a PT course and suddenly think they know everything. There's a truly awful PT at my gym who at some point is going to injure someone. I'm sure it goes on everywhere as it seems recently that everybody's a personal trainer despite hardly ever setting foot in a gym themselves. These guys could show me a list of qualifications as long as your arm but I've been training long enough to know that they're actually clueless at putting what they've been taught in to practice.

The qualified PTs on this thread actually train themselves so they put what they teach in to practice. They've learnt the technical stuff in the classroom and they put it to use at the gym so they get to understand what it actually means. I'd rather listen to what they say that most others. At the end of the day I'll read their advice and decide whether or not to try it. If it works I'll stick with it and if not I'll thank them for their advice but move along to what works best for me.







Title: Re: Blonde will make you STRONG
Post by: muckthenuts on February 02, 2016, 03:01:44 PM
Going to try and hit 5x5 82.5kg squats today. This would be where i got to before i got injured. 80kg felt relatively easy last week so hopefully i'll get this done


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 02, 2016, 04:07:07 PM
Out on interest do any of the people in this thread have any qualifications or have you at least checked the qualifications of the videos you are watching on youtube and such? 

The fitness industry is convoluted by people who don't have any formal training or indeed any coaching experience who think they are the next Mr Fitness UK. 

I see a lot of reference to high rep exercises as a way to build strength.  When all it does is build endurance. 



Not sure if you are serious or lol'ing about?

High rep builds muscle primarily, and secondarily strength. You are lifting things, you are going to get stronger. No idea what you are talking about with endurance. Mo Farah does 1-6 rep stuff. He is pretty decent at endurance.

The only thing I agree with you that the fitness industry is full of idiots, which you have so eloquently highlighted with the last part of your post :)


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 02, 2016, 04:11:42 PM
Just read Matts post. Well said.

Whenever I feel like I need a confidence boost at my skill set I go to pure and watch the trainers there. True story.

4x5 Squats today, 105kg. Felt pretty good.

Then a 1x10 at 80, felt pretty hard, trololol.

Not enjoying the leg press they have at pure, so may need to change that to something else. Really struggle to get the depth. Lanky boy problems.

Lower back is on fire lately, making an conscious effort to up my hamstring mobility and recruitment to take some weight of the lower back.



Title: Re: Blonde will make you STRONG
Post by: iRaise on February 02, 2016, 04:12:34 PM
Going to try and hit 5x5 82.5kg squats today. This would be where i got to before i got injured. 80kg felt relatively easy last week so hopefully i'll get this done

Trip report?


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 02, 2016, 04:26:04 PM
The more I read Matt;s post the more and more I love it. I think that is such a good description/observation of how it all works. May even steal some of it.

Totally agree with qualifications, i now disagree with nearly everything I was taught technically.

And Matt is a great person to use in terms of building strength. Just look at the progression, it is nearly doubled in every lift across the board since he started posting. So he is twice as strong on pretty much everything, and going up weekly.

I do believe learning and the technical aspect is crucial, and I mean crucial. It is just a shame it is not taught on any course I have heard of. It is something you have to go out and look for once you have qualified. But experience and refining the information is key. We all put our 'spin' on the things we know and refine it to our beliefs/experience/knowledge. Something I cannot wait to do more of over the next 4-5 years.

Of course anyone can questions what we say, but provide some justification. If I don't call me up on it and I will try and explain it. But like Matt said, flippant statements read online or told by someones mates mate who is huge doesn't help anyone. I can justify my programs, and I plan them in 4-6 months in advance so they follow a process. Just like I do with all my clients. My opinion does evolve and change the more I learn, and I will never be ashamed to admit it.

Science evolves as does my experience with it.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 02, 2016, 06:59:05 PM
Just read Matts post. Well said.

Whenever I feel like I need a confidence boost at my skill set I go to pure and watch the trainers there. True story.

4x5 Squats today, 105kg. Felt pretty good.

Then a 1x10 at 80, felt pretty hard, trololol.

Not enjoying the leg press they have at pure, so may need to change that to something else. Really struggle to get the depth. Lanky boy problems.

Lower back is on fire lately, making an conscious effort to up my hamstring mobility and recruitment to take some weight of the lower back.



Have you tried lots of different feet positions? Where I used to train I'd have my feet placed right at the top of the foot plate so that only my heels were in contact in order to get good feedback from the pressing.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on February 02, 2016, 07:17:23 PM
Just read Matts post. Well said.

Whenever I feel like I need a confidence boost at my skill set I go to pure and watch the trainers there. True story.

4x5 Squats today, 105kg. Felt pretty good.

Then a 1x10 at 80, felt pretty hard, trololol.

Not enjoying the leg press they have at pure, so may need to change that to something else. Really struggle to get the depth. Lanky boy problems.

Lower back is on fire lately, making an conscious effort to up my hamstring mobility and recruitment to take some weight of the lower back.



Have you tried lots of different feet positions? Where I used to train I'd have my feet placed right at the top of the foot plate so that only my heels were in contact in order to get good feedback from the pressing.


Throwing my two cents in on the machine, the higher i plant my legs, i get more of a hamstrings workout and the lower i get more of a quads.

How far do you bend down to complete one rep, a little past a 45 degrees angle?


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 02, 2016, 07:20:14 PM
Just read Matts post. Well said.

Whenever I feel like I need a confidence boost at my skill set I go to pure and watch the trainers there. True story.

4x5 Squats today, 105kg. Felt pretty good.

Then a 1x10 at 80, felt pretty hard, trololol.

Not enjoying the leg press they have at pure, so may need to change that to something else. Really struggle to get the depth. Lanky boy problems.

Lower back is on fire lately, making an conscious effort to up my hamstring mobility and recruitment to take some weight of the lower back.



Have you tried lots of different feet positions? Where I used to train I'd have my feet placed right at the top of the foot plate so that only my heels were in contact in order to get good feedback from the pressing.

[/quote

This is where I am at, at the minute. Basically just my heel on the top. It is a really weird angle, not sure what they are trying to achieve, or if the person it was built around is just 5'10. I'm not married to the leg press, I can happily go elsewhere, it is just a major source of my volume due to the weight I can move on it.


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 02, 2016, 07:23:03 PM
Just read Matts post. Well said.

Whenever I feel like I need a confidence boost at my skill set I go to pure and watch the trainers there. True story.

4x5 Squats today, 105kg. Felt pretty good.

Then a 1x10 at 80, felt pretty hard, trololol.

Not enjoying the leg press they have at pure, so may need to change that to something else. Really struggle to get the depth. Lanky boy problems.

Lower back is on fire lately, making an conscious effort to up my hamstring mobility and recruitment to take some weight of the lower back.



Have you tried lots of different feet positions? Where I used to train I'd have my feet placed right at the top of the foot plate so that only my heels were in contact in order to get good feedback from the pressing.



Throwing my two cents in on the machine, the higher i plant my legs, i get more of a hamstrings workout and the lower i get more of a quads.

How far do you bend down to complete one rep, a little past a 45 degrees angle?

I want 90 at the knee, but it is just a weirdly awkward machine, I have been on a fair few in my time, and never been on one this awkward. I don't get some of the matrix stuff in general, it is like they are trying to re invent the wheel on a few of their machines. Their LPD machine is so weird. Their hack squat seems to stop just before 90 for me too, but I am not a big machine fan anyway, so I don't mind not using them. Could be worse things, they could kit it out with no plates or bars I guess.


Title: Re: Blonde will make you STRONG
Post by: Marky147 on February 03, 2016, 12:53:00 AM
Might start a diary and track everything once I'm in a good routine, but for now I'll bang it in here.

I went a couple times before xmas, with my brother. Between the pair of us, we've both been ill for most of the last month, but we went up yesterday.

My brother can only train twice a week, so I'm a bit stuck as I need someone to train with me in my present state.

Close to a solution, as I've caught hold of one of the lads I trained with before I went into hospital at end of 2011. He now has his own clients training out of the gym, so I'm going to throw him some dough, and see if I can get myself up there 4x a week.

Not thought about it in any more depth than that, but will prob go back to my old 4 day split, and we can both have a good laugh at how useless my legs/core are nowadays :D


Chest/Bi

Flat BB Bench

40x8
50x8
60x8
70x4


Inc DB Press

12.5 x 8
17.5 x 8
22.5 x 5 +2assisted


Inc DB Flies

2x 7.5 x 8
2x 10  x 8
1x 15 x 6



Con Curls

7.5 x 8
10   x 8
12.5 x 8


Seated DB Curls

7.5 x 8
10x 8
12.5 x 6 & couple 1/2 reps


Better than I expected having not really done a thing for over 3 years, and now that I struggle to lift my ass out of the office chair :D

Weighed myself at 256lbs on Monday morning, which was 10lbs lighter than my heaviest of 266, before Xmas.



Title: Re: Blonde will make you STRONG
Post by: muckthenuts on February 03, 2016, 01:07:25 AM
Good work Marky. Hope to see you as a regular presence in this thread.


Title: Re: Blonde will make you STRONG
Post by: PokerBroker on February 03, 2016, 10:04:14 AM
Out on interest do any of the people in this thread have any qualifications or have you at least checked the qualifications of the videos you are watching on youtube and such? 

The fitness industry is convoluted by people who don't have any formal training or indeed any coaching experience who think they are the next Mr Fitness UK. 

I see a lot of reference to high rep exercises as a way to build strength.  When all it does is build endurance. 



Of course it builds strength, how on earth could it not? It's not the optimal method to become as strong as possible if pure strength is your only goal but to say it doesn't build strength is a bit silly.

I'm pretty certain that nobody has recommended high reps as a way of building strength on here anyway. Sean and Harvey, two of the main contributors both use 5 x 5, 3 x 3 and 1RM regularly for their strength work. Hardly high rep.....

Personally I go for 8 to 10 reps but have never once said that this is the best way to become strong.

In my opinion one of the biggest problems in the fitness industry isn't the people who've had no formal training but rather those that have done a couple of weeks on a PT course and suddenly think they know everything. There's a truly awful PT at my gym who at some point is going to injure someone. I'm sure it goes on everywhere as it seems recently that everybody's a personal trainer despite hardly ever setting foot in a gym themselves. These guys could show me a list of qualifications as long as your arm but I've been training long enough to know that they're actually clueless at putting what they've been taught in to practice.

The qualified PTs on this thread actually train themselves so they put what they teach in to practice. They've learnt the technical stuff in the classroom and they put it to use at the gym so they get to understand what it actually means. I'd rather listen to what they say that most others. At the end of the day I'll read their advice and decide whether or not to try it. If it works I'll stick with it and if not I'll thank them for their advice but move along to what works best for me.

It builds resistance to certain weights then you plateau. 

I wasn't having a go at anyone, I was simply asking a question. 

High reps are dependent on the end goal and the definition.  For example a Bodybuilder would say anything up to 18 - 20 reps was low rep work.  We all know the majority of them are show off's just looking to bulk. 

A strength athlete would say anything above 5 reps was high rep.   There is evidence to suggest that training most days at 85% plus of your 1RM doing doubles and trebles in low set numbers is optimum for strength training.   Not all work out's are anabolic though for strength athletes.  There has to be a level of endurance. 

Ultimately it depends on what the individual is hoping to achieve, and if any the guys posting here are trained and have gained good knowledge of both strength and conditioning training then they will be able to develop programmes to assist whatever client base they may have.   

My only criticism would be that there are a few posts - and I haven't read the whole thread - that look like guys just going to the gym hammering it for all they can then by the sounds of things becoming dejected.   

As to the point raised by another poster about Mo Farah being an endurance athlete and doing 1 - 6 rep lifts that makes my point, Farah doesn't want to be bulked but he want's and needs strength for when he needs that kick to go away from the field.   His endurance will be built up doing many circuits of a running track. 


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 03, 2016, 10:12:52 AM
I'm not entirely sure what point you are trying to make?

But to clarify my position from a personal point of view first, I train at around 80-90%. Train 4 times a week, and as of today is working pretty well for me in terms or results against enjoyment/burn out.

From a professional point of view I want to highlight to everyone that even someone who eats and breathes health and fitness, works in the industry and is my major hobby will plateau/burn out/make mistakes/life gets in the way/gets ill etc etc.

From a professional standpoint I want to make it very clear to everyone it isn't easy. It is really simple, but it is not easy. It is not quick. It is not always fun.


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 03, 2016, 10:16:10 AM
Might start a diary and track everything once I'm in a good routine, but for now I'll bang it in here.

I went a couple times before xmas, with my brother. Between the pair of us, we've both been ill for most of the last month, but we went up yesterday.

My brother can only train twice a week, so I'm a bit stuck as I need someone to train with me in my present state.

Close to a solution, as I've caught hold of one of the lads I trained with before I went into hospital at end of 2011. He now has his own clients training out of the gym, so I'm going to throw him some dough, and see if I can get myself up there 4x a week.

Not thought about it in any more depth than that, but will prob go back to my old 4 day split, and we can both have a good laugh at how useless my legs/core are nowadays :D


Chest/Bi

Flat BB Bench

40x8
50x8
60x8
70x4


Inc DB Press

12.5 x 8
17.5 x 8
22.5 x 5 +2assisted


Inc DB Flies

2x 7.5 x 8
2x 10  x 8
1x 15 x 6



Con Curls

7.5 x 8
10   x 8
12.5 x 8


Seated DB Curls

7.5 x 8
10x 8
12.5 x 6 & couple 1/2 reps


Better than I expected having not really done a thing for over 3 years, and now that I struggle to lift my ass out of the office chair :D

Weighed myself at 256lbs on Monday morning, which was 10lbs lighter than my heaviest of 266, before Xmas.



Loving all of that!


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 03, 2016, 01:32:02 PM
Out on interest do any of the people in this thread have any qualifications or have you at least checked the qualifications of the videos you are watching on youtube and such? 

The fitness industry is convoluted by people who don't have any formal training or indeed any coaching experience who think they are the next Mr Fitness UK. 

I see a lot of reference to high rep exercises as a way to build strength.  When all it does is build endurance. 



Of course it builds strength, how on earth could it not? It's not the optimal method to become as strong as possible if pure strength is your only goal but to say it doesn't build strength is a bit silly.

I'm pretty certain that nobody has recommended high reps as a way of building strength on here anyway. Sean and Harvey, two of the main contributors both use 5 x 5, 3 x 3 and 1RM regularly for their strength work. Hardly high rep.....

Personally I go for 8 to 10 reps but have never once said that this is the best way to become strong.

In my opinion one of the biggest problems in the fitness industry isn't the people who've had no formal training but rather those that have done a couple of weeks on a PT course and suddenly think they know everything. There's a truly awful PT at my gym who at some point is going to injure someone. I'm sure it goes on everywhere as it seems recently that everybody's a personal trainer despite hardly ever setting foot in a gym themselves. These guys could show me a list of qualifications as long as your arm but I've been training long enough to know that they're actually clueless at putting what they've been taught in to practice.

The qualified PTs on this thread actually train themselves so they put what they teach in to practice. They've learnt the technical stuff in the classroom and they put it to use at the gym so they get to understand what it actually means. I'd rather listen to what they say that most others. At the end of the day I'll read their advice and decide whether or not to try it. If it works I'll stick with it and if not I'll thank them for their advice but move along to what works best for me.

It builds resistance to certain weights then you plateau. 

I wasn't having a go at anyone, I was simply asking a question. 

High reps are dependent on the end goal and the definition.  For example a Bodybuilder would say anything up to 18 - 20 reps was low rep work.  We all know the majority of them are show off's just looking to bulk. 

A strength athlete would say anything above 5 reps was high rep.   There is evidence to suggest that training most days at 85% plus of your 1RM doing doubles and trebles in low set numbers is optimum for strength training.   Not all work out's are anabolic though for strength athletes.  There has to be a level of endurance. 

Ultimately it depends on what the individual is hoping to achieve, and if any the guys posting here are trained and have gained good knowledge of both strength and conditioning training then they will be able to develop programmes to assist whatever client base they may have.   

My only criticism would be that there are a few posts - and I haven't read the whole thread - that look like guys just going to the gym hammering it for all they can then by the sounds of things becoming dejected.   

As to the point raised by another poster about Mo Farah being an endurance athlete and doing 1 - 6 rep lifts that makes my point, Farah doesn't want to be bulked but he want's and needs strength for when he needs that kick to go away from the field.   His endurance will be built up doing many circuits of a running track. 

Hey mate. Try reading the whole thread. It's pretty interesting stuff if you're in to your training at any level. There's a few examples of people hammering it and then getting dejected but then that's what training is for most people. They decide they want to make a lifestyle change and then realise it's actually quite hard work so they quit. The more regular posters seem to be sticking with it and making some really solid gains.

You mention that a bodybuilder would think 18 to 20 reps was 'low rep work'? Really? Have you ever watched a bodybuilder training? Are you talking Mr Olympia type body building or skinny guy type body sculpting because there's a huge difference. There isn't a big body builder in the word who'd ever get near to 18 reps other than while he's warming up.

Seeing as you made the point in your first post I'll ask you the question..... What are your qualifications and experience? How often do you train and where? What are your goals from your training and how have you developed over the years?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 03, 2016, 01:40:06 PM
Steady increase on the dumbbell press this morning. 4 x 8 @ 34, 38, 40 & 42kg

Also tried to increase my OHP to 50kg and it was really tough. Only manage 6 reps and I was a bit wobbly. Definitely going to work on those for a while as I love the exercise.


Felt a bit under the weather this morning but still made a few gains on last week.

Dumbbells were 34, 38 & 42kg x 8 and then 44kg for 6.

Managed to get up to 55kg on the OHP and actually felt easier than last week. I'm getting a lot more confident with these now so I'd like to see a bit more improvement in the next few weeks.


Another little improvement on the DBs this week.

32, 38 & 42kg x 8 and then 46kg for 6.

I'm getting more confident with these every session and importantly the initial lift of the deck is getting much easier.

Also managed 60kg OHP but only for 4 reps.

Getting there.......


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 03, 2016, 01:42:34 PM
Hey Marky good to see you back.

Any specific goals at the moment or are you just trying to get in to the habit of attending and then take it from there?



Title: Re: Blonde will make you STRONG
Post by: iRaise on February 03, 2016, 03:45:38 PM
Not only do I wish I had Matt's squat skillz, but I wish I had his people skills too :(


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 03, 2016, 03:49:06 PM
Steady increase on the dumbbell press this morning. 4 x 8 @ 34, 38, 40 & 42kg

Also tried to increase my OHP to 50kg and it was really tough. Only manage 6 reps and I was a bit wobbly. Definitely going to work on those for a while as I love the exercise.


Felt a bit under the weather this morning but still made a few gains on last week.

Dumbbells were 34, 38 & 42kg x 8 and then 44kg for 6.

Managed to get up to 55kg on the OHP and actually felt easier than last week. I'm getting a lot more confident with these now so I'd like to see a bit more improvement in the next few weeks.


Another little improvement on the DBs this week.

32, 38 & 42kg x 8 and then 46kg for 6.

I'm getting more confident with these every session and importantly the initial lift of the deck is getting much easier.

Also managed 60kg OHP but only for 4 reps.

Getting there.......


For balance, I do strongly dislike how quick this progress is.

I am on some more volume stuff for DB press, so 5x8 36kg, would love to be on the 40s at the end of the month.

Thinking maybe the last Sunday of Feb?


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 03, 2016, 04:16:33 PM
Steady increase on the dumbbell press this morning. 4 x 8 @ 34, 38, 40 & 42kg

Also tried to increase my OHP to 50kg and it was really tough. Only manage 6 reps and I was a bit wobbly. Definitely going to work on those for a while as I love the exercise.


Felt a bit under the weather this morning but still made a few gains on last week.

Dumbbells were 34, 38 & 42kg x 8 and then 44kg for 6.

Managed to get up to 55kg on the OHP and actually felt easier than last week. I'm getting a lot more confident with these now so I'd like to see a bit more improvement in the next few weeks.


Another little improvement on the DBs this week.

32, 38 & 42kg x 8 and then 46kg for 6.

I'm getting more confident with these every session and importantly the initial lift of the deck is getting much easier.

Also managed 60kg OHP but only for 4 reps.

Getting there.......


For balance, I do strongly dislike how quick this progress is.

I am on some more volume stuff for DB press, so 5x8 36kg, would love to be on the 40s at the end of the month.

Thinking maybe the last Sunday of Feb?

From a professional "it's too fast" point of view or from a friendly "it's not fair you w**ker" point of view?

Last Sunday in Feb I'll be on a beach in sunny Tenerife mate so looks like I'll have to miss out this time :(


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 03, 2016, 05:59:40 PM
I'm easy with coming up, I can hold fire until your back. I am in no rush.

I highly doubt its too quick, one since you have been there before and two its been like 6 months.

It is just so frustrating from a personal point of view it is so consistent, haha. OHP numbers are flying up, well to be fair everything is. Solid progress throughout.

Your mindset/concentration levels must be so high.


Title: Re: Blonde will make you STRONG
Post by: Marky147 on February 03, 2016, 07:15:05 PM
Might start a diary and track everything once I'm in a good routine, but for now I'll bang it in here.

I went a couple times before xmas, with my brother. Between the pair of us, we've both been ill for most of the last month, but we went up yesterday.

My brother can only train twice a week, so I'm a bit stuck as I need someone to train with me in my present state.

Close to a solution, as I've caught hold of one of the lads I trained with before I went into hospital at end of 2011. He now has his own clients training out of the gym, so I'm going to throw him some dough, and see if I can get myself up there 4x a week.

Not thought about it in any more depth than that, but will prob go back to my old 4 day split, and we can both have a good laugh at how useless my legs/core are nowadays :D


Chest/Bi

Flat BB Bench

40x8
50x8
60x8
70x4


Inc DB Press

12.5 x 8
17.5 x 8
22.5 x 5 +2assisted


Inc DB Flies

2x 7.5 x 8
2x 10  x 8
1x 15 x 6



Con Curls

7.5 x 8
10   x 8
12.5 x 8


Seated DB Curls

7.5 x 8
10x 8
12.5 x 6 & couple 1/2 reps


Better than I expected having not really done a thing for over 3 years, and now that I struggle to lift my ass out of the office chair :D

Weighed myself at 256lbs on Monday morning, which was 10lbs lighter than my heaviest of 266, before Xmas.



Loving all of that!

My chest isn't today, that's for sure!

Hopefully training will enforce a better sleep routine again, as I've been all over the shop since xmas.


Title: Re: Blonde will make you STRONG
Post by: Marky147 on February 03, 2016, 07:20:11 PM
Good work Marky. Hope to see you as a regular presence in this thread.

Cheers mate, that's the plan :)



Hey Marky good to see you back.

Any specific goals at the moment or are you just trying to get in to the habit of attending and then take it from there?


Cheers Matt, was enjoyable being back in the gym.

Lose some unwanted timber, and lift heavier weights than I am now.

If I can get to looking somewhere similar to how I was in the summer 2011, that'll do for starters.

So, that's 3 stone to ditch, and big chunk of bodyfat, too!

Start by getting from 2-4 sessions a week, and hopefully back under 17 stone before Tenerife in March.


Title: Re: Blonde will make you STRONG
Post by: zerofive on February 03, 2016, 11:07:16 PM
Harvey & Matt, how's Sunday 21st? You guys need to see this gym; we can go over a few movements any of us have trouble with, hit some dynamic strength stuff, and finish off with a metabolic circuit on the prowler. Thoughts? :D


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 04, 2016, 12:00:55 PM
Harvey & Matt, how's Sunday 21st? You guys need to see this gym; we can go over a few movements any of us have trouble with, hit some dynamic strength stuff, and finish off with a metabolic circuit on the prowler. Thoughts? :D

Should work for me


Title: Re: Blonde will make you STRONG
Post by: PokerBroker on February 04, 2016, 12:03:28 PM


Seeing as you made the point in your first post I'll ask you the question..... What are your qualifications and experience? How often do you train and where? What are your goals from your training and how have you developed over the years?


BSc (Hons) Sport and Exercise Science
BWLA Senior Coach
Competed at 1998 Commonwealth games.

British champion weightlifter from schoolboy to masters level @ various weights.  

Had a few(6) years out due to personal circumstances.  

I started training again 18 months ago and have won the British/European and World Masters titles in the 69kg class at my age group.  

I coach and mentor some top class under 18 athletes at the moment.   Both in weightlifting and strength training for other sports.  

PB's 122.5kg snatch, 148kg C&J in 69kg class.  
B/Squat 205k @ 70kg, F/Squat 165kg.  

My lifting now is well below the above, but I don't train as hard or as seriously as I once did.  Also as a result of injury to my knees I find it difficult to now do full squats.   So all my work is power based.   Currently power snatching 92kg, PC&J 115kg.  P/Squat 145kg @ 68kg.  

Coaching achievement - I currently coach a 15 year old who I strongly believe if he knuckles down will take a medal at the 2022 commonwealth games.  I think he could qualify for the 2018 games if he keeps progressing at the rate he is now.  at 15 weighing in at 74kg he has a clean and jerk of 132.5kg but jerks a 150kg off the rack.  I just need to get him squatting.  


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 04, 2016, 12:50:54 PM


Seeing as you made the point in your first post I'll ask you the question..... What are your qualifications and experience? How often do you train and where? What are your goals from your training and how have you developed over the years?


BSc (Hons) Sport and Exercise Science
BWLA Senior Coach
Competed at 1998 Commonwealth games.

British champion weightlifter from schoolboy to masters level @ various weights.  

Had a few(6) years out due to personal circumstances.  

I started training again 18 months ago and have won the British/European and World Masters titles in the 69kg class at my age group.  

I coach and mentor some top class under 18 athletes at the moment.   Both in weightlifting and strength training for other sports.  

PB's 122.5kg snatch, 148kg C&J in 69kg class.  
B/Squat 205k @ 70kg, F/Squat 165kg.  

My lifting now is well below the above, but I don't train as hard or as seriously as I once did.  Also as a result of injury to my knees I find it difficult to now do full squats.   So all my work is power based.   Currently power snatching 92kg, PC&J 115kg.  P/Squat 145kg @ 68kg.  

Coaching achievement - I currently coach a 15 year old who I strongly believe if he knuckles down will take a medal at the 2022 commonwealth games.  I think he could qualify for the 2018 games if he keeps progressing at the rate he is now.  at 15 weighing in at 74kg he has a clean and jerk of 132.5kg but jerks a 150kg off the rack.  I just need to get him squatting.  


That is amazing strength, what is your opinion/experience on doping in the current climate, I'm not sure how much you are willing to divulge on a public forum but I have had a few chats with people who move in those circles and I am astounded at their opinions/experience at the top level (I guess you could say all levels there)


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 04, 2016, 03:31:27 PM
Such lol numbers to me they really are. I can't imagine ever lifting those sort of weights even if I'd focussed purely on strength in my younger days. It's amazes me how easy some people make it look.

What weight do you deadlift? It's my absolute worst exercise and I'm looking forward to a session with Harvey and Sean to see if they can give me a few tips. Would you ever sacrifice perfect form in favour of a few extra kgs or does it have to be spot on? I'm happy with low weights but once I even get to 100kg I start to feel a bit paranoid that I'm not quite perfect. I could lift it and also lift a fair bit more but I worry that if my form isn't spot on then something's going to go pop!!

Also with squats if it means not getting quite so low but adding a few kgs would you allow it or do you say that if you can get to a certain depth for 10 reps at 100kg then a 1RM at 140kg doesn't count if you're not hitting the same depth?

Nice list of achievements there by the way. Wish you'd have said that first because without it your initial post looked ever so troll worthy....... Like you rightly said there are a lot of people in the PT and fitness world who talk an incredible amount of crap and to be quite honest your initial post came across like you might well be one of those yourself.

It's much easier to have a conversation with someone once you know a bit about their background as you know what level to talk to them on.

Be good if you hang around here especially if you find time to read the whole thread ;)






Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 04, 2016, 03:42:01 PM
Harvey & Matt, how's Sunday 21st? You guys need to see this gym; we can go over a few movements any of us have trouble with, hit some dynamic strength stuff, and finish off with a metabolic circuit on the prowler. Thoughts? :D

Sounds good to me. Is that last part some kind of secret code for getting pissed?

I definitely need some squat help off you two. As I've said before I've never really been in to them but I've found that I really enjoy them now. I just need a form check especially once I get to 100kg+. My RDL felt a bit dodgy today as well so a few pointers on those would be great and maybe a check on my deadlift form before I start on them.

Had a bad morning at the gym today by the way. A pint of beer, half bottle of wine and a double vodka last night wasn't ideal prep for a 6am session. Looks like Saturday 20th will have to be a quiet evening.....



Title: Re: Blonde will make you STRONG
Post by: PokerBroker on February 04, 2016, 04:55:23 PM
@ Zero - sport is rife with it not just weightlifting, but most competitive sports.  I will expand on this more when I have time.  Probably tomorrow morning.  (Lottery funding had a lot to do with this when I was competing.)

@ Matt - I use/used deadlift as an assistance exercise.   I probably never went above 170k, I suspect I could probably do 200k when at my peak.  I had toyed with the idea of taking up powerlifting for a spell, but there were never really the numbers when I ventured to their comps.  It seems to be more popular now especially with these crossfit boys and girls and their lolcoaches. 


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 04, 2016, 05:19:41 PM
Such lol numbers to me they really are. I can't imagine ever lifting those sort of weights even if I'd focussed purely on strength in my younger days. It's amazes me how easy some people make it look.

What weight do you deadlift? It's my absolute worst exercise and I'm looking forward to a session with Harvey and Sean to see if they can give me a few tips. Would you ever sacrifice perfect form in favour of a few extra kgs or does it have to be spot on? I'm happy with low weights but once I even get to 100kg I start to feel a bit paranoid that I'm not quite perfect. I could lift it and also lift a fair bit more but I worry that if my form isn't spot on then something's going to go pop!!

Also with squats if it means not getting quite so low but adding a few kgs would you allow it or do you say that if you can get to a certain depth for 10 reps at 100kg then a 1RM at 140kg doesn't count if you're not hitting the same depth?

Nice list of achievements there by the way. Wish you'd have said that first because without it your initial post looked ever so troll worthy....... Like you rightly said there are a lot of people in the PT and fitness world who talk an incredible amount of crap and to be quite honest your initial post came across like you might well be one of those yourself.

It's much easier to have a conversation with someone once you know a bit about their background as you know what level to talk to them on.

Be good if you hang around here especially if you find time to read the whole thread ;)






I can teach you deadlifting and squatting you can teach me how to reply to people online. :)


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 04, 2016, 05:20:49 PM
Harvey & Matt, how's Sunday 21st? You guys need to see this gym; we can go over a few movements any of us have trouble with, hit some dynamic strength stuff, and finish off with a metabolic circuit on the prowler. Thoughts? :D

Sounds good to me. Is that last part some kind of secret code for getting pissed?

I definitely need some squat help off you two. As I've said before I've never really been in to them but I've found that I really enjoy them now. I just need a form check especially once I get to 100kg+. My RDL felt a bit dodgy today as well so a few pointers on those would be great and maybe a check on my deadlift form before I start on them.

Had a bad morning at the gym today by the way. A pint of beer, half bottle of wine and a double vodka last night wasn't ideal prep for a 6am session. Looks like Saturday 20th will have to be a quiet evening.....



Haha, I cannot train on a hangover at all. Kills me. I once did it at uni and carried the bin around with me the entire session.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 04, 2016, 05:21:51 PM

@ Matt - I use/used deadlift as an assistance exercise.   I probably never went above 170k, I suspect I could probably do 200k when at my peak.  I had toyed with the idea of taking up powerlifting for a spell, but there were never really the numbers when I ventured to their comps.  It seems to be more popular now especially with these crossfit boys and girls and their lolcoaches. 

Love it that you could squat more than you could deadlift. Exactly like the really strong guys where I used to train. There were a couple with 600lb squat and 500lb deadlift which is similar proportion to yourself. I guess they saw it as assistance as well. Before you ask..... Hell yes they were on the gear :D

Know what you mean about the lolcoaches. 2015 seems to have been the year that the squat/deadlift were finally discovered. It's almost like nobody did them before these guys decided that they were the 'in' thing. Guys like Sean and Harvey obviously understand because they actually do it themselves but there's so many that have never even had a bar across their shoulders and yet claim to know what they're doing.

I wish you, Sean and Harvey could see the PT that works in my gym. He proudly wears his "senior personal trainer" t-shirt and he's absolutely clueless. Some of the things he has people doing are scary and whenever anybody questions him or says it hurts he just says "Don't you trust me?".



Title: Re: Blonde will make you STRONG
Post by: iRaise on February 04, 2016, 05:23:24 PM
@ Zero - sport is rife with it not just weightlifting, but most competitive sports.  I will expand on this more when I have time.  Probably tomorrow morning.  (Lottery funding had a lot to do with this when I was competing.)

@ Matt - I use/used deadlift as an assistance exercise.   I probably never went above 170k, I suspect I could probably do 200k when at my peak.  I had toyed with the idea of taking up powerlifting for a spell, but there were never really the numbers when I ventured to their comps.  It seems to be more popular now especially with these crossfit boys and girls and their lolcoaches. 

I know of a few OL coaches that have ventured to Xfit. My opinion has changed of Xfit over the last year or so. I am more tolerant to it, and fundamentally seems really good. But as you say, too many under skilled coaches. No way I could coach OL for a long time. The coaches I know who do say it took them 5-10 years just to get the movements mastered. -


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 04, 2016, 05:25:53 PM

@ Matt - I use/used deadlift as an assistance exercise.   I probably never went above 170k, I suspect I could probably do 200k when at my peak.  I had toyed with the idea of taking up powerlifting for a spell, but there were never really the numbers when I ventured to their comps.  It seems to be more popular now especially with these crossfit boys and girls and their lolcoaches. 

Love it that you could squat more than you could deadlift. Exactly like the really strong guys where I used to train. There were a couple with 600lb squat and 500lb deadlift which is similar proportion to yourself. I guess they saw it as assistance as well. Before you ask..... Hell yes they were on the gear :D

Know what you mean about the lolcoaches. 2015 seems to have been the year that the squat/deadlift were finally discovered. It's almost like nobody did them before these guys decided that they were the 'in' thing. Guys like Sean and Harvey obviously understand because they actually do it themselves but there's so many that have never even had a bar across their shoulders and yet claim to know what they're doing.

I wish you, Sean and Harvey could see the PT that works in my gym. He proudly wears his "senior personal trainer" t-shirt and he's absolutely clueless. Some of the things he has people doing are scary and whenever anybody questions him or says it hurts he just says "Don't you trust me?".



I see the same in most gyms, I think some PT's squat themselves, some very well, they just can't teach or coach it. Or thing it is some sort of superior movement that gen pop don't need.

I do think cross fit has evolved fitness for the better, possibly not right now as it is still transforming. But in 10 years time I'm sure people will train better (those that do) because of it.


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 04, 2016, 05:26:58 PM
Quick update on today from me

4x5 B.O.R. at 90kg, felt really good and full range of motion so over the moon with that

5x8 DB press 36 and all the reps completed, so looking to move to 38 next week. If I can end this month on 40s will be really really happy.

Couple of days off before deadlifts on Sunday.


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 04, 2016, 05:30:23 PM
@ Zero - sport is rife with it not just weightlifting, but most competitive sports.  I will expand on this more when I have time.  Probably tomorrow morning.  (Lottery funding had a lot to do with this when I was competing.)

@ Matt - I use/used deadlift as an assistance exercise.   I probably never went above 170k, I suspect I could probably do 200k when at my peak.  I had toyed with the idea of taking up powerlifting for a spell, but there were never really the numbers when I ventured to their comps.  It seems to be more popular now especially with these crossfit boys and girls and their lolcoaches. 

I follow a guy called Pete Barnett, he does some occasional mentoring on our mentoring program. He is injured at the min, but he was hoping to compete at the Olympics I believe. But he uses the DL alot as assistance and RDL. He is in a higher weight class tho, I think around the 100 mark but I can't quite remember. Loved the videos he used to put up.
.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on February 04, 2016, 11:09:59 PM
Today I discovered I can max out the seated row machine at my gym for 5 comfortable reps. Made the ego happy.

I've probably complained a little too much that despite the hours I've put in I haven't really developed much of a "lifters body", or at least not to extent i would have liked before I began this journey in the summer. However one thing I can take from this is that my strength levels have gone up absolute chunks since then. So there is that, and 5x5 definitely works.

I'll never quit the gym, and one day it might start looking like I actually go :D


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 04, 2016, 11:13:37 PM
Strength and aesthetics are very different. Some people are naturally gifted, some people work extremely hard on both (and are on point in their diet) but most people will find it tough to be both, so I wouldn't worry.

I am a big fan of building strength then focusing on hypertrophy, plenty of other coaches will disagree and go the other way, it is just personal preference.

But for most people, there are significant difference in mindset/training/diet between the two.


Title: Re: Blonde will make you STRONG
Post by: zerofive on February 05, 2016, 12:21:08 PM
Strength and aesthetics are very different. Some people are naturally gifted, some people work extremely hard on both (and are on point in their diet) but most people will find it tough to be both, so I wouldn't worry.

I am a big fan of building strength then focusing on hypertrophy, plenty of other coaches will disagree and go the other way, it is just personal preference.

But for most people, there are significant difference in mindset/training/diet between the two.

This.

I like transitioning from strength into hypertrophy, that way my aesthetics training feels easy. Obviously it's still tough, but not comparably. A lot of people will very happily train within hypertrophy parameters for 5 or 6 sessions a week, but good luck doing that under strength training parameters!


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 05, 2016, 12:52:28 PM
'Rest' day today. I am trying to have active rest days as much as possible. So plan is to walk to the gym around 3 miles and do some handstand practice/mobility work.

Going pretty cooking/baking crazy lately. Won't clog up here with recipes etc, but it is so interesting how you can change X/Y/Z and kcal/taste is totally different. Want to put some hours in the kitchen to give me a better armoury, plus it helps me be a bit more 'normal' when I am eating/around other people and don't have to be like yeah just chicken and broccoli for me mate. ( I am using artistic license there as Sean and Rich know I couldn't care less what I eat when I eat out).

My mum wants to go sugar free, which again anyone who knows me will know what I think about that, ahem skittles. But it will obviously help her become healthier so its a definite plus. But we have been doing some sugar free baking. Going to plus in the macros as with all these things, it has to be replaced by something, and if you are just ramming more kcals down through other sources (for body composition purposes) it isn't a smooth option.


Title: Re: Blonde will make you STRONG
Post by: PokerBroker on February 05, 2016, 01:29:02 PM
Back to the question about the use of PED's.  I think we know by now that almost every sport in the world to some extent has athletes who are breaking the rules, that is not to say that every competitor is at it, but I almost certainly convinced that those at the top of their respective sports are using something.  The problem is, for me that we now have so much technology/science/different training techniques than what was available even 10 years, 15 years ago - so obviously there are going to be vast improvements.  And no doubt going forward records will be broken again. 

In my sport, I know of a handful of athletes who I have either trained with or competed against who were juiced.  That took various forms there were in the early days guys taking dianabol like it was going out of fashion looking to get that edge and there were guys using amphetamine based products to help with weight control and keep them in lower weight categories.  As time has moved on PEDS have become more advanced.  Each time a new drug gets tested there is someone cooking up something new to beat the testers. 

For PED use became more rife in the UK on the back of Lotto Funding, for competitive athletes there were so many incentives to keeping that funding.  It could involve giving up your job, training full time, gaining access to better coaching/facilities ability to afford good physio etc.   This is further multiplied in spectator driven sports where on the back of a few decent results you can pick up sponsorship.  In a sport like Weightlifting, there aren't many Brits who have an opportunity of hitting the top.  Our best chances of success are CW's but when you look at some of the lifting being done at European, Olympic and World level it put's things into perspective.   

You then look at results from particular nations and then you see the number of athletes who have been banned for positive tests.   I live in hope for a world that is clean, but for as long as there is money to be made then there will always be come level of cheating. 

Incidentally I know of 3 chaps who went to Sofia in the late 90's who trained under the great Abadjiev (sp) who made remarkable gains, I believe them all to have been clean.  The training they spoke of was lots of assistance work, training 6/7 times per day but doing sessions for as short as 10 minutes, then having some sessions for a maximum of 35 minutes.   Always working at 85 - 100% before tapering for comps.  Much emphasis was put on power work, plyometrics,  stretching, and working on every part of the body.  Dietary wise back then it was carb/protein overload but like the training it was eating small but eating often.  I also think this coincided with me seeing heavy weighted good mornings!!!  That made me weep, but it seemed to work.   


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 05, 2016, 05:42:32 PM
Back to the question about the use of PED's.  I think we know by now that almost every sport in the world to some extent has athletes who are breaking the rules, that is not to say that every competitor is at it, but I almost certainly convinced that those at the top of their respective sports are using something.  The problem is, for me that we now have so much technology/science/different training techniques than what was available even 10 years, 15 years ago - so obviously there are going to be vast improvements.  And no doubt going forward records will be broken again. 

In my sport, I know of a handful of athletes who I have either trained with or competed against who were juiced.  That took various forms there were in the early days guys taking dianabol like it was going out of fashion looking to get that edge and there were guys using amphetamine based products to help with weight control and keep them in lower weight categories.  As time has moved on PEDS have become more advanced.  Each time a new drug gets tested there is someone cooking up something new to beat the testers. 

For PED use became more rife in the UK on the back of Lotto Funding, for competitive athletes there were so many incentives to keeping that funding.  It could involve giving up your job, training full time, gaining access to better coaching/facilities ability to afford good physio etc.   This is further multiplied in spectator driven sports where on the back of a few decent results you can pick up sponsorship.  In a sport like Weightlifting, there aren't many Brits who have an opportunity of hitting the top.  Our best chances of success are CW's but when you look at some of the lifting being done at European, Olympic and World level it put's things into perspective.   

You then look at results from particular nations and then you see the number of athletes who have been banned for positive tests.   I live in hope for a world that is clean, but for as long as there is money to be made then there will always be come level of cheating. 

Incidentally I know of 3 chaps who went to Sofia in the late 90's who trained under the great Abadjiev (sp) who made remarkable gains, I believe them all to have been clean.  The training they spoke of was lots of assistance work, training 6/7 times per day but doing sessions for as short as 10 minutes, then having some sessions for a maximum of 35 minutes.   Always working at 85 - 100% before tapering for comps.  Much emphasis was put on power work, plyometrics,  stretching, and working on every part of the body.  Dietary wise back then it was carb/protein overload but like the training it was eating small but eating often.  I also think this coincided with me seeing heavy weighted good mornings!!!  That made me weep, but it seemed to work.   

I have heard of 10-30 min sessions, but the only two coaches I know of that support it are certainly assisted athletes. So I don't know how helpful it is for a natural athlete.

Martin Mac who gives us some nutritional mentoring works with a female WL, not sure her name but he was over in the US last summer. Pretty sure she is natural and I think she placed. So not sure how much use is in female WL.

I find it so fascinating though, how you can use others to lower your markers etc. You are right though, when there is money in it, people will always try to be the best. i.e. fitness models, even the bikini girls are using now to keep lean all year round. Fascinating stuff, as I am including more walking I want to find some podcasts on it. I am not sure how many people actually understand it, as hormones are so complicated. Listening to a piece on insulin today and the amount of other hormones that get brought in just on one mechanism is crazy.

Who are the names you learn off in your circle? Do you go into nutrition with your athletes or do you let a dietician take over?


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 05, 2016, 05:50:09 PM
Managed a few wall assisted handstands today, it is so strange, DL-ing 200 doesn't really strain my core. Trying to hold myself up and I can't stop shaking. But really enjoying learning, I am taking bit and pieces of advice from a few different people which isn't optimal but it makes me think for myself and develop my own way of coaching it.

Listened to a podcast (well an hour of it) on insulin and some of the myths regarding it. So interesting to learn more about the mechanics and mechanisms the body has/uses to keep us alive.

Rest day again tomorrow and back in on Sunday for DL's.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 05, 2016, 10:59:39 PM
Cracked the 2000 barrier for press ups tonight. Year total so far is 2111 which is 355 behind target.

I'm up to 5 sets of 30 without hitting failure so I'm hoping it won't be too long before I can stay on track even if I only do 3 sessions a week.

25000 seems a long way away..........


Title: Re: Blonde will make you STRONG
Post by: Eso Kral on February 06, 2016, 07:43:48 AM
Protein shakes are on MTN 😉. Grats mate!
(http://i1080.photobucket.com/albums/j327/esokral/Mobile%20Uploads/image_129.jpg)


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 06, 2016, 10:15:11 PM
Shoulders are looking good  :)up

Congrats on the bink!!!


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 06, 2016, 11:19:23 PM
Cracked the 2000 barrier for press ups tonight. Year total so far is 2111 which is 355 behind target.

I'm up to 5 sets of 30 without hitting failure so I'm hoping it won't be too long before I can stay on track even if I only do 3 sessions a week.

25000 seems a long way away..........


This is what I think every time you mention it, I am like how can someone commit to that and succeed. Gonna give some press up sets a go next week. I want to rep out some handstand press ups over the next few months too.


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 07, 2016, 04:20:57 PM
Legs today


Deadlifts
2x5 155
2x5 160

Rack Pulls
1x10 120

Had to stick the straps on after the first set which drives me mental. Gonna work hard on grip next few months.


Keeping the dream alive to doing 2xBW for five at the end of the program.

Good week of training this week, hoping for the same next. Going podcast crazy which helps with walking. At the minute they are all nutrition based, but will stick some training ones in there if I find anyone I want to listen to. If anyone has any please feel free to share.

How is everyone else doing? Calling Rich to the thread as I know he is going pretty strong so far.


Title: Re: Blonde will make you STRONG
Post by: muckthenuts on February 08, 2016, 02:14:51 AM
Lol thanks for the shout Eso :D

As you can probably guess Friday night ended up pretty messy and i've felt like total crap all weekend. I have an essay due for Tuesday so tomorrow i will likely be spending all day in the library instead of going to the gym, making it a full week since i last had a proper workout. Gotta get my shit together a bit more if i want 5x5 100kg squats by summer.

I should quit drinking completely i reckon. I don't really enjoy it anymore anyway and i want the gains more. Interested to hear how much you lot typically consume over a month or so?


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 08, 2016, 09:45:21 AM
All depends on how much you drink/enjoyment/recovery.

I can't train hungover or the day after (I say I can't, I am sure I could I am just mentally weak). I don't drink that much anymore, just because of my environment. Most of my friends live in London and I am 200 miles away. I tend to just go out as and when I want to/suits me. Ironically lately I have been drinking much more, but subjectively that could still be a lot less than most.

Also finish work at 9 most nights, so tend to just want to eat and sleep after that, so I only really have Saturday as an option, and I am pretty lazy when it comes to travelling, and the weekends is my deadlift day which I genuinely look forward to all week.

Tough to talk about drinking (or deadlifts) without looking like a massive loser, but I rarely turn a drink down if offered; I just don't get the offer as much as others.


Title: Re: Blonde will make you STRONG
Post by: Eso Kral on February 08, 2016, 10:37:20 AM
Legs today


Deadlifts
2x5 155
2x5 160

Rack Pulls
1x10 120

Had to stick the straps on after the first set which drives me mental. Gonna work hard on grip next few months.


Keeping the dream alive to doing 2xBW for five at the end of the program.

Good week of training this week, hoping for the same next. Going podcast crazy which helps with walking. At the minute they are all nutrition based, but will stick some training ones in there if I find anyone I want to listen to. If anyone has any please feel free to share.

How is everyone else doing? Calling Rich to the thread as I know he is going pretty strong so far.

Sigh! some of us like to GIQ

Ok I will join the thread later on and put up what I am doing and trying to achieve ;)


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 08, 2016, 12:35:59 PM
Here he is...

I've seen Rich's program, it is pretty tough at times.

Upper body today, coupled with a walk in. Hopefully a touch quicker than last time.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 08, 2016, 01:23:06 PM
Decent start to the week for me. Both benches in use this morning so I did incline bench for a change. Managed 100kg for 6 reps which I was really pleased with.

60kg for OHP for 6 reps as well so all looking good.

Haven't decided what I'm going to do about this programme after my holiday. My original plan was to run the upper, lower, upper, lower thing until end of Feb when I go away and then try something different on my return.

I'm really enjoying it though and still making steady gains so it seems silly to worry about making any changes just yet. Any thoughts from you guys on this? Change anyway just for the sake of it or stick with what's working? Seems a no-brainer to me but if there's a solid reason for doing something different I'd give it a try.



Title: Re: Blonde will make you STRONG
Post by: PokerBroker on February 08, 2016, 02:34:28 PM
Legs today


Deadlifts
2x5 155
2x5 160

Rack Pulls
1x10 120

Had to stick the straps on after the first set which drives me mental. Gonna work hard on grip next few months.


Keeping the dream alive to doing 2xBW for five at the end of the program.



What grip are you using? 


Title: Re: Blonde will make you STRONG
Post by: Eso Kral on February 08, 2016, 03:00:12 PM
Ok after Harvey calling me out I shall join this merry band.

For those that didn't see in the "Fatties" thread (cannot believe it has not been posted in since October as if I were a betting man I would have bet a lot on some January posts!!) last year I decided I wanted to shift a bit of weight as had gotten a touch big at 85/86kg and I always judge it on how I feel in clothes and wasnt happy, so I started to cut out some of the bad stuff and working out from May-Oct when I went to Malta for a couple of weeks and changed myself from this
(http://i1080.photobucket.com/albums/j327/esokral/Mobile%20Uploads/image_62.jpg)

to this
(http://i1080.photobucket.com/albums/j327/esokral/Mobile%20Uploads/image_52.jpg)
(http://i1080.photobucket.com/albums/j327/esokral/Mobile%20Uploads/image_53.jpg)
through a mainly high intensity circuit training 3x per week with a foundation day, stability day and a power day combined with eating well I was in decent shape going into the end of 2015 and took the last couple of months of the year off training and put a bit back on but not a massive amount.

I was also given a bit of a health scare in Nov/Dec where I had suffered from heartburn and a reflux type problem which I had put off for about 15 months and with our 3rd child on the way decided I really needed to get myself checked out so getting referred straight away was slightly worrying.

Anyway I was diagnosed with a multiple hiatus hernia and ulcer from the acid in the relfux with acid coming back up the throat after an Endoscopy (not pleasant at all) so am on a strong 3 month course of drugs which slightly bloat me but seem to be working and whilst I was told not to change too much in my diet I decided to work on eating smaller meals more often so I didnt feel full or get the reflux and therefore my eating now looks something like this.

5.30am Pre gym breakfast of banana and slice of brioche toast with double shot of coffee
7.30am porridge whilst the kids have breakfast
11am either a tin of tuna or some chicken with some fruit
2pm  sweet potato with broccoli and chicken or tuna
4pm fruit and handfull of nuts
7.30pm sweet potato with dinner of meat dish and veg

This seems to be working on the health aspect and as I have been working on a project with Harvey and Sean that I will talk about over the next few weeks in my diary I try to stay within a certain amount of Macros that Harvey has worked out based on the fact I now train 4x per week and walk about 1.5 miles in school runs 5x per week with the kids.

For me boys I wont be trying to lift the heaviest weights and being up there with you as I would imagine my programme is very different and most of my reps are 15-20 with me currently working on a weight that gets me to 15 being nearly failure then working upto 20reps before I up the weight and as each programme is designed for 4 weeks I am monitoring it as I go.

So weeks 1-4 with day 1/3 being the same and 2/4 (for me this is Tues/Weds and then Fri/Sat due to childcare etc) look like this
15-20 reps
1 minute rest between sets completing all set before moving onto next exercise except for super sets

EZ Bicep Curl
DB Bench Press  superset with zero rest into
DB Chest Fly then 1 min rest before back to BP
Tricep Rope Extension
Lat Pull Down
Landmine Bent Over Row (due to space in my gym this has been substituted to bent over DB row)

then Weds & Sat for me are

Platform Split Stance Jump (basically one foot on the ground and the other on a step with a one motion jump changing the legs position mid jump landing on the other etc)
Alternating Lunge  superset with
Plyometric Squat Jump then 1 min rest before back to lunge  (Squat till legs parallel to ground then jump as high as you can twisting in the air so you land the other way round)
Kettleball Swing
Single Arm Kettleball Front Squat (I changed this to DB Squats as the Kettleballs are not heavy enough)

I completed 4/4 sessions last week with legs being the harder days by far and this week I travel to Slovakia for a week on Friday so will get 3 sessions in before I do a maintenance week over there and then kick on again and will post weeks 5-8 program when I get to it but hope to be in even better shape when the baby comes for the newborn shoots I will no doubt be roped into and also for the business launch which kinda goes hand in hand.


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 08, 2016, 04:21:17 PM
Decent start to the week for me. Both benches in use this morning so I did incline bench for a change. Managed 100kg for 6 reps which I was really pleased with.

60kg for OHP for 6 reps as well so all looking good.

Haven't decided what I'm going to do about this programme after my holiday. My original plan was to run the upper, lower, upper, lower thing until end of Feb when I go away and then try something different on my return.

I'm really enjoying it though and still making steady gains so it seems silly to worry about making any changes just yet. Any thoughts from you guys on this? Change anyway just for the sake of it or stick with what's working? Seems a no-brainer to me but if there's a solid reason for doing something different I'd give it a try.



Big numbers, crazy crazy progress. Yeah you are mad to change.

Having upper/lower gives you so much flexibility. I will run it for a long time, and I have been hearing good things about full body workouts all the time for advanced athlete to increase training frequency.  I am hearing a few guys are getting great results.

I would just stick to upper/lower though. Change the exercises/rep/sets etc.


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 08, 2016, 04:28:25 PM
Ok after Harvey calling me out I shall join this merry band.

For those that didn't see in the "Fatties" thread (cannot believe it has not been posted in since October as if I were a betting man I would have bet a lot on some January posts!!) last year I decided I wanted to shift a bit of weight as had gotten a touch big at 85/86kg and I always judge it on how I feel in clothes and wasnt happy, so I started to cut out some of the bad stuff and working out from May-Oct when I went to Malta for a couple of weeks and changed myself from this
(http://i1080.photobucket.com/albums/j327/esokral/Mobile%20Uploads/image_62.jpg)

to this
(http://i1080.photobucket.com/albums/j327/esokral/Mobile%20Uploads/image_52.jpg)
(http://i1080.photobucket.com/albums/j327/esokral/Mobile%20Uploads/image_53.jpg)
through a mainly high intensity circuit training 3x per week with a foundation day, stability day and a power day combined with eating well I was in decent shape going into the end of 2015 and took the last couple of months of the year off training and put a bit back on but not a massive amount.

I was also given a bit of a health scare in Nov/Dec where I had suffered from heartburn and a reflux type problem which I had put off for about 15 months and with our 3rd child on the way decided I really needed to get myself checked out so getting referred straight away was slightly worrying.

Anyway I was diagnosed with a multiple hiatus hernia and ulcer from the acid in the relfux with acid coming back up the throat after an Endoscopy (not pleasant at all) so am on a strong 3 month course of drugs which slightly bloat me but seem to be working and whilst I was told not to change too much in my diet I decided to work on eating smaller meals more often so I didnt feel full or get the reflux and therefore my eating now looks something like this.

5.30am Pre gym breakfast of banana and slice of brioche toast with double shot of coffee
7.30am porridge whilst the kids have breakfast
11am either a tin of tuna or some chicken with some fruit
2pm  sweet potato with broccoli and chicken or tuna
4pm fruit and handfull of nuts
7.30pm sweet potato with dinner of meat dish and veg

This seems to be working on the health aspect and as I have been working on a project with Harvey and Sean that I will talk about over the next few weeks in my diary I try to stay within a certain amount of Macros that Harvey has worked out based on the fact I now train 4x per week and walk about 1.5 miles in school runs 5x per week with the kids.

For me boys I wont be trying to lift the heaviest weights and being up there with you as I would imagine my programme is very different and most of my reps are 15-20 with me currently working on a weight that gets me to 15 being nearly failure then working upto 20reps before I up the weight and as each programme is designed for 4 weeks I am monitoring it as I go.

So weeks 1-4 with day 1/3 being the same and 2/4 (for me this is Tues/Weds and then Fri/Sat due to childcare etc) look like this
15-20 reps
1 minute rest between sets completing all set before moving onto next exercise except for super sets

EZ Bicep Curl
DB Bench Press  superset with zero rest into
DB Chest Fly then 1 min rest before back to BP
Tricep Rope Extension
Lat Pull Down
Landmine Bent Over Row (due to space in my gym this has been substituted to bent over DB row)

then Weds & Sat for me are

Platform Split Stance Jump (basically one foot on the ground and the other on a step with a one motion jump changing the legs position mid jump landing on the other etc)
Alternating Lunge  superset with
Plyometric Squat Jump then 1 min rest before back to lunge  (Squat till legs parallel to ground then jump as high as you can twisting in the air so you land the other way round)
Kettleball Swing
Single Arm Kettleball Front Squat (I changed this to DB Squats as the Kettleballs are not heavy enough)

I completed 4/4 sessions last week with legs being the harder days by far and this week I travel to Slovakia for a week on Friday so will get 3 sessions in before I do a maintenance week over there and then kick on again and will post weeks 5-8 program when I get to it but hope to be in even better shape when the baby comes for the newborn shoots I will no doubt be roped into and also for the business launch which kinda goes hand in hand.


Program looks tougher now then when I first saw it.

Just a quick one for anyone viewing Rich's food, I am a huge fan of pick a day you like and go with it. Edit the volume of foods on where you are heading.


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 08, 2016, 04:35:00 PM
Legs today


Deadlifts
2x5 155
2x5 160

Rack Pulls
1x10 120

Had to stick the straps on after the first set which drives me mental. Gonna work hard on grip next few months.


Keeping the dream alive to doing 2xBW for five at the end of the program.



What grip are you using? 

Overhand, I do want to do some OL in the future, so overhand seems a good bet. Can you do an alternate grip with straps? I only even do alternate if I have forgotten my straps, which I rarely do as they are in my bag I take in.

Up to 46kg for 5x8 on one arm rows, will take a lot of confidence grip wise when I get to 50. I should probably do some direct grip training at some point. Used to do deadlift holds a fair bit.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 08, 2016, 04:50:52 PM

Overhand, I do want to do some OL in the future, so overhand seems a good bet. Can you do an alternate grip with straps? I only even do alternate if I have forgotten my straps, which I rarely do as they are in my bag I take in.

Up to 46kg for 5x8 on one arm rows, will take a lot of confidence grip wise when I get to 50. I should probably do some direct grip training at some point. Used to do deadlift holds a fair bit.

Course you can, just wrap one of the straps the other way round.

Asking the question suggests that you may not be using your straps correctly...... You should be wrapping your straps under if using an overhand grip and vice versa. The straps then lock against the direction of your fingers.

If you wrap your straps with your fingers you're doing it all kind of wrong.


Title: Re: Blonde will make you STRONG
Post by: PokerBroker on February 08, 2016, 05:14:32 PM

Overhand, I do want to do some OL in the future, so overhand seems a good bet. Can you do an alternate grip with straps? I only even do alternate if I have forgotten my straps, which I rarely do as they are in my bag I take in.

Up to 46kg for 5x8 on one arm rows, will take a lot of confidence grip wise when I get to 50. I should probably do some direct grip training at some point. Used to do deadlift holds a fair bit.

Course you can, just wrap one of the straps the other way round.

Asking the question suggests that you may not be using your straps correctly...... You should be wrapping your straps under if using an overhand grip and vice versa. The straps then lock against the direction of your fingers.

If you wrap your straps with your fingers you're doing it all kind of wrong.


As an OL I always use a hook grip for any barbell exercise, I just feel I am in more control.  I also like straps for deadlift and any pull-assistance work.   Straps shouldn't irritate or hurt and sometime shop bought straps are pretty poor quality.  My favourite strap is a Karate belt cut up. 


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 08, 2016, 05:33:37 PM

Overhand, I do want to do some OL in the future, so overhand seems a good bet. Can you do an alternate grip with straps? I only even do alternate if I have forgotten my straps, which I rarely do as they are in my bag I take in.

Up to 46kg for 5x8 on one arm rows, will take a lot of confidence grip wise when I get to 50. I should probably do some direct grip training at some point. Used to do deadlift holds a fair bit.

Course you can, just wrap one of the straps the other way round.

Asking the question suggests that you may not be using your straps correctly...... You should be wrapping your straps under if using an overhand grip and vice versa. The straps then lock against the direction of your fingers.

If you wrap your straps with your fingers you're doing it all kind of wrong.


As an OL I always use a hook grip for any barbell exercise, I just feel I am in more control.  I also like straps for deadlift and any pull-assistance work.   Straps shouldn't irritate or hurt and sometime shop bought straps are pretty poor quality.  My favourite strap is a Karate belt cut up. 

I used to have a set that cut in to my wrists terribly. I didn't use them often but when I did it was hellish. I finally found a set that were quite comfortable and thinking back they would be similar fabric to a martial arts belt. Like that idea.

I haven't used straps for years as I prefer to rely on my grip but understand that when you're lifting the sort of dead lift numbers you talk about you'd probably have to. On the rare occasions I dead lifted I'd be doing 8 reps so not particularly heavy weights at all and easily manageable.

Recently I've been really struggling with my chin ups as my forearm has been injured. Might be that using straps would ease this and let me get back in to them. I hate using straps but if it means I can start doing the exercise again maybe it's time to bite the bullet. Really hate not being able to do chin ups especially with the routine I'm currently doing as I'm sure they'd benefit me hugely.





Title: Re: Blonde will make you STRONG
Post by: iRaise on February 08, 2016, 05:44:20 PM

Overhand, I do want to do some OL in the future, so overhand seems a good bet. Can you do an alternate grip with straps? I only even do alternate if I have forgotten my straps, which I rarely do as they are in my bag I take in.

Up to 46kg for 5x8 on one arm rows, will take a lot of confidence grip wise when I get to 50. I should probably do some direct grip training at some point. Used to do deadlift holds a fair bit.

Course you can, just wrap one of the straps the other way round.

Asking the question suggests that you may not be using your straps correctly...... You should be wrapping your straps under if using an overhand grip and vice versa. The straps then lock against the direction of your fingers.

If you wrap your straps with your fingers you're doing it all kind of wrong.


I use the figure 8 ones.

I was also being kinda facetious. What's the argument for using straps and then going alternate? Maybe power lifters do it when the go raw in comps? 

I am a overhand kinda guy.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on February 08, 2016, 11:57:56 PM
Read through posts since I've last been here. Good job guys keep getting them gains 😊

I took a 2 week break recovering from a concussion. Still feel it a little bit. The advice on what to do with one is varied. Complete rest is touted in places but also a progressive return to activity. That's what I have done, last few days I have been jogging, building up to a leg day at the gym tonight which went well. Feel ok. Feel like it will linger for a while though which isnt good.

Quick question. I generally have a rep range of 6-12. I want to know if I should be pushing to failure in that range, or is taking it easier at just shy of failure ok for better toleration (where I could probably do 2 more reps but I will be heavily strained)?

Ta.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 09, 2016, 09:20:06 AM
Changed my squat technique today to get quite a lot lower than normal. I've not been going past parallel up to now but with my new confidence I thought I'd give it a go.

Only went up to 80kg and only did sets of 6 at that but I was getting much lower than previously. Going to stick to this for now so Harvey can calm down as I'm not going to be catching him up any more.



Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 09, 2016, 09:25:31 AM
Read through posts since I've last been here. Good job guys keep getting them gains 😊

I took a 2 week break recovering from a concussion. Still feel it a little bit. The advice on what to do with one is varied. Complete rest is touted in places but also a progressive return to activity. That's what I have done, last few days I have been jogging, building up to a leg day at the gym tonight which went well. Feel ok. Feel like it will linger for a while though which isnt good.

Quick question. I generally have a rep range of 6-12. I want to know if I should be pushing to failure in that range, or is taking it easier at just shy of failure ok for better toleration (where I could probably do 2 more reps but I will be heavily strained)?

Ta.

With the amount of sets you do I doubt you'd be able to hit absolute failure on each and every one. As long as it's difficult for the last rep and you know that there's only one or two more in the tank I can't see a major problem.

If you're leaving two out purely to make the next set easier then it's a bit pointless. Might as well do the extra two while you're there and skip the next set......



Title: Re: Blonde will make you STRONG
Post by: Eso Kral on February 09, 2016, 10:33:26 AM
Week 2 session 1 completed at 6am and felt easier than week 1 so will try and up the reps to 17/18 for the 4 sets on Thursday


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 09, 2016, 10:34:26 AM
Changed my squat technique today to get quite a lot lower than normal. I've not been going past parallel up to now but with my new confidence I thought I'd give it a go.

Only went up to 80kg and only did sets of 6 at that but I was getting much lower than previously. Going to stick to this for now so Harvey can calm down as I'm not going to be catching him up any more.



Haha, I did that transition about a year ago, I get as 'low as I can now', hopefully working on mobility I will be able to get lower. But my current strength/flexibility levels I am gong as low as I can on the given day.

Amazing what confidence can do though, I would not be surprised at all to see you up at 100.

Next Sunday? Possibility for a team session?


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 09, 2016, 10:37:55 AM
Read through posts since I've last been here. Good job guys keep getting them gains 😊

I took a 2 week break recovering from a concussion. Still feel it a little bit. The advice on what to do with one is varied. Complete rest is touted in places but also a progressive return to activity. That's what I have done, last few days I have been jogging, building up to a leg day at the gym tonight which went well. Feel ok. Feel like it will linger for a while though which isnt good.

Quick question. I generally have a rep range of 6-12. I want to know if I should be pushing to failure in that range, or is taking it easier at just shy of failure ok for better toleration (where I could probably do 2 more reps but I will be heavily strained)?

Ta.

Do not want to mess about with concussion, I am no expert, but I would always advise on the rest side with that. You just don't know what could happen. I know they are constantly trying to improve the research/guidelines/protocols for impact sports. You just don't know how these guys end up in X years.

The reason why you would choose a range like that is to get to failure. Choose 8-10, pick a weight where 8 is tough, rep out the sets until you can't get 8. If you can do like 25 sets, you weight is too light, if you go 10, 8, 8 you are pretty much bang on.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 09, 2016, 01:12:18 PM
Changed my squat technique today to get quite a lot lower than normal. I've not been going past parallel up to now but with my new confidence I thought I'd give it a go.

Only went up to 80kg and only did sets of 6 at that but I was getting much lower than previously. Going to stick to this for now so Harvey can calm down as I'm not going to be catching him up any more.



Haha, I did that transition about a year ago, I get as 'low as I can now', hopefully working on mobility I will be able to get lower. But my current strength/flexibility levels I am gong as low as I can on the given day.

Amazing what confidence can do though, I would not be surprised at all to see you up at 100.

Next Sunday? Possibility for a team session?

I noticed a big clicking noise in my knees on the first rep of each set which isn't ideal but doesn't cause any concern.

I have to use plates under my heels to be able to drive through my heels and maintain balance but again that doesn't worry me. I did notice that by going lower I was having to use my toes a little bit for stability on the last couple of reps. As long as it's minimal it doesn't bother me too much so I won't change anything because of it.

Legs are aching a bit at the moment but it's a good ache.

Next Sunday as in Sunday 14th? Can't see any reason why not at the moment. Certainly no plans for Saturday night so that particular problem isn't an issue.


Title: Re: Blonde will make you STRONG
Post by: PokerBroker on February 09, 2016, 02:31:44 PM
Back to the question about the use of PED's.  I think we know by now that almost every sport in the world to some extent has athletes who are breaking the rules, that is not to say that every competitor is at it, but I almost certainly convinced that those at the top of their respective sports are using something.  The problem is, for me that we now have so much technology/science/different training techniques than what was available even 10 years, 15 years ago - so obviously there are going to be vast improvements.  And no doubt going forward records will be broken again. 

In my sport, I know of a handful of athletes who I have either trained with or competed against who were juiced.  That took various forms there were in the early days guys taking dianabol like it was going out of fashion looking to get that edge and there were guys using amphetamine based products to help with weight control and keep them in lower weight categories.  As time has moved on PEDS have become more advanced.  Each time a new drug gets tested there is someone cooking up something new to beat the testers. 

For PED use became more rife in the UK on the back of Lotto Funding, for competitive athletes there were so many incentives to keeping that funding.  It could involve giving up your job, training full time, gaining access to better coaching/facilities ability to afford good physio etc.   This is further multiplied in spectator driven sports where on the back of a few decent results you can pick up sponsorship.  In a sport like Weightlifting, there aren't many Brits who have an opportunity of hitting the top.  Our best chances of success are CW's but when you look at some of the lifting being done at European, Olympic and World level it put's things into perspective.   

You then look at results from particular nations and then you see the number of athletes who have been banned for positive tests.   I live in hope for a world that is clean, but for as long as there is money to be made then there will always be come level of cheating. 

Incidentally I know of 3 chaps who went to Sofia in the late 90's who trained under the great Abadjiev (sp) who made remarkable gains, I believe them all to have been clean.  The training they spoke of was lots of assistance work, training 6/7 times per day but doing sessions for as short as 10 minutes, then having some sessions for a maximum of 35 minutes.   Always working at 85 - 100% before tapering for comps.  Much emphasis was put on power work, plyometrics,  stretching, and working on every part of the body.  Dietary wise back then it was carb/protein overload but like the training it was eating small but eating often.  I also think this coincided with me seeing heavy weighted good mornings!!!  That made me weep, but it seemed to work.   

I have heard of 10-30 min sessions, but the only two coaches I know of that support it are certainly assisted athletes. So I don't know how helpful it is for a natural athlete.

Martin Mac who gives us some nutritional mentoring works with a female WL, not sure her name but he was over in the US last summer. Pretty sure she is natural and I think she placed. So not sure how much use is in female WL.

I find it so fascinating though, how you can use others to lower your markers etc. You are right though, when there is money in it, people will always try to be the best. i.e. fitness models, even the bikini girls are using now to keep lean all year round. Fascinating stuff, as I am including more walking I want to find some podcasts on it. I am not sure how many people actually understand it, as hormones are so complicated. Listening to a piece on insulin today and the amount of other hormones that get brought in just on one mechanism is crazy.

Who are the names you learn off in your circle? Do you go into nutrition with your athletes or do you let a dietician take over?

I wrote out a pretty detailed reply to this yesterday but I have managed to not post it.  In short. 

Dietary Advice - fast moving, always changing I give some basics but if the boys want a long term diet plan and a full assessment I'd suggest a nutritionist or dietician.  We have a decent link with Smart-tec and they are always willing to help out in that regard.    For the basic I advise try and have protein with every meal, eat often, carbs should only be before training, try and get a decent supply of iron and zinc. 

My circle - interesting one, I have a host of people on hand but my default is Alex Richardson, he's a top level coach, coached me for years runs a great club makes training fun and is always full of energy and passion for his athletes.  He has 2 sons aged 16 and 14 both are going to do big things in Weightlifting I feel.  The oldest has broke just about every British record on his way up and at 15 holds records in under 18/20 age groups at British level.  He's a little behind the Youth record (23 age group) but has a few years to make that.    His younger brother Blondie is ripping up Dan's records and is outgrowing him.  I suspect by the time Blondie is a senior he will be a 105kg or 105+ lifter.   Reminds me of Tommy Neil who competed at 3 Commonwealth games, only he's technically better and loves training. 

We done a group session on Saturday with 7 under 18's and the place was buzzing.  Record after record tumbling, they obviously don't count till comp but the belief it gives the young guys is amazing and then the praise they get from social media from their peers.  I sometimes wish we had facebook when I was younger.  Our "Wee Bear" Jason at aged 15 done a double clean and a jerk at 132kg weighing about 78kg.  He's a little over just now due to a 4 week break over Christmas/New Year.  So strong.  Him and Dan going toe to toe in the snatch balance, Dan has more flexibility, slightly better technically in the snatch but Jason lifts more being the heavier lifter.   On snatch Balance Dan was doing 122kg for singles, best snatch of 95kg.  So when he starts comp lifts he has a real strong base.  Jason done a treble at 120kg but couldn't get the 122kg.   He was raging.  I love how competitive our boys are but they are best of mates.   


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 09, 2016, 03:36:18 PM
Changed my squat technique today to get quite a lot lower than normal. I've not been going past parallel up to now but with my new confidence I thought I'd give it a go.

Only went up to 80kg and only did sets of 6 at that but I was getting much lower than previously. Going to stick to this for now so Harvey can calm down as I'm not going to be catching him up any more.



Haha, I did that transition about a year ago, I get as 'low as I can now', hopefully working on mobility I will be able to get lower. But my current strength/flexibility levels I am gong as low as I can on the given day.

Amazing what confidence can do though, I would not be surprised at all to see you up at 100.

Next Sunday? Possibility for a team session?

I noticed a big clicking noise in my knees on the first rep of each set which isn't ideal but doesn't cause any concern.

I have to use plates under my heels to be able to drive through my heels and maintain balance but again that doesn't worry me. I did notice that by going lower I was having to use my toes a little bit for stability on the last couple of reps. As long as it's minimal it doesn't bother me too much so I won't change anything because of it.

Legs are aching a bit at the moment but it's a good ache.

Next Sunday as in Sunday 14th? Can't see any reason why not at the moment. Certainly no plans for Saturday night so that particular problem isn't an issue.


I use plates under mine, although I got some new trainers with a slightly higher heel, so I don't use them at the minute. But no problem with them .

Sunday after, 21st I think Sean said?

Yeah never to sure what to make of clicking, I kinda just ignore it unless I am in pain.


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 09, 2016, 03:39:52 PM
Back to the question about the use of PED's.  I think we know by now that almost every sport in the world to some extent has athletes who are breaking the rules, that is not to say that every competitor is at it, but I almost certainly convinced that those at the top of their respective sports are using something.  The problem is, for me that we now have so much technology/science/different training techniques than what was available even 10 years, 15 years ago - so obviously there are going to be vast improvements.  And no doubt going forward records will be broken again. 

In my sport, I know of a handful of athletes who I have either trained with or competed against who were juiced.  That took various forms there were in the early days guys taking dianabol like it was going out of fashion looking to get that edge and there were guys using amphetamine based products to help with weight control and keep them in lower weight categories.  As time has moved on PEDS have become more advanced.  Each time a new drug gets tested there is someone cooking up something new to beat the testers. 

For PED use became more rife in the UK on the back of Lotto Funding, for competitive athletes there were so many incentives to keeping that funding.  It could involve giving up your job, training full time, gaining access to better coaching/facilities ability to afford good physio etc.   This is further multiplied in spectator driven sports where on the back of a few decent results you can pick up sponsorship.  In a sport like Weightlifting, there aren't many Brits who have an opportunity of hitting the top.  Our best chances of success are CW's but when you look at some of the lifting being done at European, Olympic and World level it put's things into perspective.   

You then look at results from particular nations and then you see the number of athletes who have been banned for positive tests.   I live in hope for a world that is clean, but for as long as there is money to be made then there will always be come level of cheating. 

Incidentally I know of 3 chaps who went to Sofia in the late 90's who trained under the great Abadjiev (sp) who made remarkable gains, I believe them all to have been clean.  The training they spoke of was lots of assistance work, training 6/7 times per day but doing sessions for as short as 10 minutes, then having some sessions for a maximum of 35 minutes.   Always working at 85 - 100% before tapering for comps.  Much emphasis was put on power work, plyometrics,  stretching, and working on every part of the body.  Dietary wise back then it was carb/protein overload but like the training it was eating small but eating often.  I also think this coincided with me seeing heavy weighted good mornings!!!  That made me weep, but it seemed to work.   

I have heard of 10-30 min sessions, but the only two coaches I know of that support it are certainly assisted athletes. So I don't know how helpful it is for a natural athlete.

Martin Mac who gives us some nutritional mentoring works with a female WL, not sure her name but he was over in the US last summer. Pretty sure she is natural and I think she placed. So not sure how much use is in female WL.

I find it so fascinating though, how you can use others to lower your markers etc. You are right though, when there is money in it, people will always try to be the best. i.e. fitness models, even the bikini girls are using now to keep lean all year round. Fascinating stuff, as I am including more walking I want to find some podcasts on it. I am not sure how many people actually understand it, as hormones are so complicated. Listening to a piece on insulin today and the amount of other hormones that get brought in just on one mechanism is crazy.

Who are the names you learn off in your circle? Do you go into nutrition with your athletes or do you let a dietician take over?

I wrote out a pretty detailed reply to this yesterday but I have managed to not post it.  In short. 

Dietary Advice - fast moving, always changing I give some basics but if the boys want a long term diet plan and a full assessment I'd suggest a nutritionist or dietician.  We have a decent link with Smart-tec and they are always willing to help out in that regard.    For the basic I advise try and have protein with every meal, eat often, carbs should only be before training, try and get a decent supply of iron and zinc. 

My circle - interesting one, I have a host of people on hand but my default is Alex Richardson, he's a top level coach, coached me for years runs a great club makes training fun and is always full of energy and passion for his athletes.  He has 2 sons aged 16 and 14 both are going to do big things in Weightlifting I feel.  The oldest has broke just about every British record on his way up and at 15 holds records in under 18/20 age groups at British level.  He's a little behind the Youth record (23 age group) but has a few years to make that.    His younger brother Blondie is ripping up Dan's records and is outgrowing him.  I suspect by the time Blondie is a senior he will be a 105kg or 105+ lifter.   Reminds me of Tommy Neil who competed at 3 Commonwealth games, only he's technically better and loves training. 

We done a group session on Saturday with 7 under 18's and the place was buzzing.  Record after record tumbling, they obviously don't count till comp but the belief it gives the young guys is amazing and then the praise they get from social media from their peers.  I sometimes wish we had facebook when I was younger.  Our "Wee Bear" Jason at aged 15 done a double clean and a jerk at 132kg weighing about 78kg.  He's a little over just now due to a 4 week break over Christmas/New Year.  So strong.  Him and Dan going toe to toe in the snatch balance, Dan has more flexibility, slightly better technically in the snatch but Jason lifts more being the heavier lifter.   On snatch Balance Dan was doing 122kg for singles, best snatch of 95kg.  So when he starts comp lifts he has a real strong base.  Jason done a treble at 120kg but couldn't get the 122kg.   He was raging.  I love how competitive our boys are but they are best of mates.   

Are they all intending on doing it further, i.e. Olympic level?

Huge numbers though, I watch some of the Chinese guys training and I am just like how do these guys do it.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on February 09, 2016, 04:01:40 PM
Cheers for the reps advice. I am going to concentrate on getting a nice buzz from the last rep and work a little harder to get to failure and worry less about sets. I'm being under worked I think.

You say 10 8 8 Iraise. Does that mean 3 sets following those reps for each? Looking back whenever I feel I am working well I can never really do as many reps as I did on the previous attempt.

I am going to work from the buzz feeling after as well. I seem to get it much more with leg workouts because I am more confident with them and I go harder. I think it's a confidence issue with my upper body, it's less built and I'm being too wary of injury.

And btw Evilpie, I did squats two weeks ago for the first time and because I had never really done a leg movement where my hamstrings were getting worked past 90 degrees crunching close to my calves I had a harsh strain that took about a week to heal properly. I don't think i ever gave them work like that before in terms of type of movement. I hope you don't suffer as I did. At the time I thought all was well and a strain would never be on the cards because I felt good and I was careful but it happened anyway and became apparent a day later. I know for next time to build up really slowly to get my hamstrings used to the movement.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 09, 2016, 04:30:06 PM

And btw Evilpie, I did squats two weeks ago for the first time and because I had never really done a leg movement where my hamstrings were getting worked past 90 degrees crunching close to my calves I had a harsh strain that took about a week to heal properly. I don't think i ever gave them work like that before in terms of type of movement. I hope you don't suffer as I did. At the time I thought all was well and a strain would never be on the cards because I felt good and I was careful but it happened anyway and became apparent a day later. I know for next time to build up really slowly to get my hamstrings used to the movement.

I'm pretty sure I'll be okay as I've taken it very carefully. I've spent a few months building up to 110kg not going past parallel and now I'm squatting deeper but with less weight.

My flexibility is really good and I stretch continually during and then after my session. My hamstrings are very supple at the moment to the point where I can almost get palms to the floor with straight legs. I'd be very surprised if anything untoward happened but you never know.....



Title: Re: Blonde will make you STRONG
Post by: PokerBroker on February 09, 2016, 05:09:21 PM
@ Iraise - the dream of any young athlete is to go as far as you can, in British terms I think you have to be happy making CWG's or Europeans.   We really are years behind other countries.  Is that due to PED's?  I'd say yes. 

Re Squats.  Deep squatting is best for all round strength.  the lowers you get should also allow your levers to kick in when coming back up.   Flexibility is key, rather than use plates (which are ok, over a short period) we use wood in the Gym of various thicknesses reducing the thickness over a period of time.  Obviously increasing flexibility generally is of huge benefit.  I am trying to get the boys to consider Bikram Yoga - they think its all a bit not too manly! 

Trainers aren't really great for heavy lifting at all they don't provide the support and can over the long term cause issues with joints/mobility.  If not prepared to pay for a decent pair of lifting shoes I'd go for a pair of boots.  You might look a bit daft but you know your providing a solid base to work from.   


Title: Re: Blonde will make you STRONG
Post by: zerofive on February 09, 2016, 05:14:55 PM
I like to lift barefoot when I can for that reason.


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on February 09, 2016, 10:05:42 PM

And btw Evilpie, I did squats two weeks ago for the first time and because I had never really done a leg movement where my hamstrings were getting worked past 90 degrees crunching close to my calves I had a harsh strain that took about a week to heal properly. I don't think i ever gave them work like that before in terms of type of movement. I hope you don't suffer as I did. At the time I thought all was well and a strain would never be on the cards because I felt good and I was careful but it happened anyway and became apparent a day later. I know for next time to build up really slowly to get my hamstrings used to the movement.

My flexibility is really good and I stretch continually during and then after my session. My hamstrings are very supple at the moment to the point where I can almost get palms to the floor with straight legs.



FFS can you give me something? :D I thought I had better flexibility over you guys, but i'm crap at that too it seems :)


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on February 09, 2016, 10:15:23 PM
I changed it up at the gym tonight. I did max 2 sets of everything and felt a lot better, got a good pump and felt like my muscles were really being worked for the first time on my upper body routine for EVERY set i did.

I think when doing four of some i was not going too hard in the early ones to save myself for the last ones, so a lot of the sets turned into a waste.

I went very hard with every set tonight with the second set always being slightly less as i pushed to failure again.

I found I enjoyed myself more and did things more quickly as i wasn't wasting time in an avoidant daunted state that i was only about to start set 2 of a tough movement and i would have to do four of them :)

Definitely is going to make me enjoy things more and it gives you the flexibility to do more different routines so I think things are going to be a lot more fun.

Probably such a rookie realisation, but its progress :D


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 09, 2016, 10:26:23 PM
@ Iraise - the dream of any young athlete is to go as far as you can, in British terms I think you have to be happy making CWG's or Europeans.   We really are years behind other countries.  Is that due to PED's?  I'd say yes. 

Re Squats.  Deep squatting is best for all round strength.  the lowers you get should also allow your levers to kick in when coming back up.   Flexibility is key, rather than use plates (which are ok, over a short period) we use wood in the Gym of various thicknesses reducing the thickness over a period of time.  Obviously increasing flexibility generally is of huge benefit.  I am trying to get the boys to consider Bikram Yoga - they think its all a bit not too manly! 

Trainers aren't really great for heavy lifting at all they don't provide the support and can over the long term cause issues with joints/mobility.  If not prepared to pay for a decent pair of lifting shoes I'd go for a pair of boots.  You might look a bit daft but you know your providing a solid base to work from.   

Agree with most of that, I love the wood idea with variety of thickness. I do keep saying I am going to get actual shoes. The platform they have at the gym is probably good/grippy enough for me to go bare foot.



Title: Re: Blonde will make you STRONG
Post by: iRaise on February 09, 2016, 10:34:28 PM
Squats tomorrow, not overly looking forward to it. Want 3x5 at 110 which is incredibly inferior to some of the OL numbers that are flying around.

We shall see tomorrow if the confidence comes. I volunteer at the MS/Parkinsons class tomorrow and they normally do leave me with high morale. So could be a saviour.


Title: Re: Blonde will make you STRONG
Post by: PokerBroker on February 10, 2016, 12:44:08 AM
Popped into the gym tonight after a late one at the office, I done a few squats and some power jerks off the rack before finishing with high pull clean grips.  Felt OK, my timing was a bit out but that's mostly down to some rust.  I will be able to work on that over the next few weeks before phasing in some comp lifts.   

Alex was in high spirits the team not so much! As a reward for all their excellent work on Saturday they have been rewarded with an adapted squat schedule for 9 weeks.  Ouch!  The initial prep phase is based on 'the soviet' followed by a 3 week phase of 5x5 @ 70%, 80%, 75%. In the 2nd phase each training day will have in addition to the squats a mixture of power snatch, power clean, deadlift, power jerk, OHP, high pulls @ 120%, snatch balances and military press.  After the 3 weeks of assistance speed work they will pick back up on the squat schedule and week 10 will be tapering full comp lifts trebles and doubles at 70%, 80%, 90%, the 2nd week tapering will consist of singles @95%, 90%, 85% week 12 will see new PB attempts in squat, snatch and c&j. 

I might attemp that myself after I have a few weeks training behind me.  The boys have been told to expect a 5% gain on each lift, and that will give us 4 lifters with qualifying totals for European Youths.  Both myself and Alex think we will see bigger gains but with the young guns it's always advisable not to set expectations too high, indeed probably applies to anyone your coaching when people think they have failed they tend to regress. 

I'll try and post some videos of the work.  Not promising though!


Title: Re: Blonde will make you STRONG
Post by: Ant040689 on February 10, 2016, 09:42:43 AM
Squats tomorrow, not overly looking forward to it. Want 3x5 at 110 which is incredibly inferior to some of the OL numbers that are flying around.

We shall see tomorrow if the confidence comes. I volunteer at the MS/Parkinsons class tomorrow and they normally do leave me with high morale. So could be a saviour.

Good stuff.


Title: Re: Blonde will make you STRONG
Post by: EvilPie on February 10, 2016, 09:46:00 AM
Nearly there with the dumbbells

34kg x 8, 40kg x 8, 44kg x 6 & 48kg x 5

Seems to be relatively easy picking them up now which is obviously making the press phase much easier. I'd imagine the squats and RDLs have helped a lot with that as they've got progressively stronger in recent weeks.

Still at 60kg for OHP but more than happy with that. After my holiday I might stick to the same exercises but switch the order so I'm a bit fresher for OHP and see where I can go with those. Be nice to get up to 80kg or so but it seems a long way off...... You never know though......




Title: Re: Blonde will make you STRONG
Post by: iRaise on February 10, 2016, 10:30:36 AM
Popped into the gym tonight after a late one at the office, I done a few squats and some power jerks off the rack before finishing with high pull clean grips.  Felt OK, my timing was a bit out but that's mostly down to some rust.  I will be able to work on that over the next few weeks before phasing in some comp lifts.   

Alex was in high spirits the team not so much! As a reward for all their excellent work on Saturday they have been rewarded with an adapted squat schedule for 9 weeks.  Ouch!  The initial prep phase is based on 'the soviet' followed by a 3 week phase of 5x5 @ 70%, 80%, 75%. In the 2nd phase each training day will have in addition to the squats a mixture of power snatch, power clean, deadlift, power jerk, OHP, high pulls @ 120%, snatch balances and military press.  After the 3 weeks of assistance speed work they will pick back up on the squat schedule and week 10 will be tapering full comp lifts trebles and doubles at 70%, 80%, 90%, the 2nd week tapering will consist of singles @95%, 90%, 85% week 12 will see new PB attempts in squat, snatch and c&j. 

I might attemp that myself after I have a few weeks training behind me.  The boys have been told to expect a 5% gain on each lift, and that will give us 4 lifters with qualifying totals for European Youths.  Both myself and Alex think we will see bigger gains but with the young guns it's always advisable not to set expectations too high, indeed probably applies to anyone your coaching when people think they have failed they tend to regress. 

I'll try and post some videos of the work.  Not promising though!

Would absolutely love to see some videos.

What is the 5% in reference too? Total over the phase of weekly?

How much influence do you take from Russian coaches/practices?


Title: Re: Blonde will make you STRONG
Post by: iRaise on February 10, 2016, 10:39:01 AM
Nearly there with the dumbbells

34kg x 8, 40kg x 8, 44kg x 6 & 48kg x 5

Seems to be relatively easy picking them up now which is obviously making the press phase much easier. I'd imagine the squats and RDLs have helped a lot with that as they've got progressively stronger in recent weeks.

Still at 60kg for OHP but more than happy with that. After my holiday I might stick to the same exercises but switch the order so I'm a bit fresher for OHP and see where I can go with those. Be nice to get up to 80kg or so but it seems a long way off...... You never know though......




This, switching the order is how I freshen up.

So OHP would be 3x3 one phase, and then 4x8 another, that would align with say Inc Press so it was 4x8 now its 3x3. It is crazy (at least for me) how mentally refreshing it is to work in diff rep ranges etc. So many movements I am just not doing right now because I have been working on the same movements for months (in the attempt to get really