Not going to be posting any sick numbers for a few months yet, but I achieved upward bow earlier

I want to have another go at getting a few of us together for a session if anyone is interested?

Last night I saw the physio and she told me i had tweaked my glute and boy could I see where as she forced her elbow into the area to break down the tissue and also as I had probably done this whilst doing deep squats my adductor had taken over and also was tight as it compensated for the glute weakness which explained the dull ache I had constantly in my right groin.

She was really good tbh and well worth the £45 and having analysed me she noticed my hips were ool so worked on that as well although as she has now "fixed" that part she said I will be weaker in the legs exercises as I will lift through a different range of motion.

I'm talking to everyone who is reading this, not just you Eso.

Get a foam roller and a cricket ball. Net cost will be £15~ Learn how to massage yourself with these things. Take 10-15 minutes out of every day to target your problem areas. You can do it before your dynamic warmup stretches and/or after your cooldown stretches, or first thing in the morning (trust me, nothing will wake you up like myofascial release of your tight gluteal muscles!) It will be the best money you ever spent.

Just a quick update as I've not been very active in this thread of late.

I put together a pretty decent annual plan for myself, and I'm looking forward to seeing how easy it is to honour. I wanted to stay in a strength phase a bit longer, but I'm in a stage in my career where I can't afford to be injured or too fatigued - and tbh I was picking up a few injuries so I think, in a way, my body was trying to tell me to focus on something else for a bit.

I transitioned out of strength and into yoga. As we move into the spring months, the plan is to transition from yoga into hypertrophy. At the moment I'm only lifting twice per week, yoga twice, pilates twice, and a run around the local nature reserve on my rest days if the weather is good. By May, I should be practicing some sort of yoga every other day, while following a push/pull/legs/cardio routine. It's quite intricate, but volume is reasonable and the focus is still on mobility and staying injury free.

As summer comes to a close, I'll be upping the calories and focusing on my weak points, moving into a more athletic phase. Then over the winter the plan is to get back into strength training.

My annual routine could be summarised as "Soft/Size/Structure/Strength." I should be able to keep this backbone, even if my exact targets and programs end up deviating a little.

Let me know what you think or if you have any questions

Alan Thrall is a genius. I know his videos are long, but they're insightful. 17 minutes is no time at all in the grand scheme of things.

I use his full body warmup every day and have been feeling 100% throughout my workouts.

need some more info on them, probably calling.

Basically readless, probably 15-20 hands in. They both handled chips like they'd played before and they both appeared to be winning, neither seemed especially tight, aggro, loose etc up to this point

My process was that I can't beat two hands at showdown often enough, even at this price. Will run numbers later , but wanted some preliminary thoughts

£1/1 game

We have £190 and are covered in both spots

£2 straddle is on.

We raise from the hijack to £10

SB and BB call, straddle folds.

Flop (£32)

Checked to us, we bet £20 and are called in both spots.

Turn (£92)

All check

River (£92)

SB bets £76, BB calls, we fold.

Seem okay?

Not heard from Eso or Harvey since leg day...

So dropped KCALS to around the 22-2500 mark. 200g Protein 80g fat and around 200g carb, with carbs possibly being lowered in 4 weeks.

Can we get an idea of what this will look like, meal by meal?

I like to lift barefoot when I can for that reason.

Two orbits in and we find ourselves in an absolute horror spot: we are dealt a pair of queens. Somehow won money.

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!

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?

Sold out.

[AVAILABLE £0 FOR NOW]

This weekend at Dusk, they're going to be running 36 hour cash games starting at 7pm on Friday all the way up to 7am on Sunday morning. I took a year out from grinding the cash games at Dusk, but I've been back for a couple of months, still consider myself to be a regular there, and definitely still a winner in these games if I run average.

Here's what I'm proposing.

• A £1k float with no markup, of which I want to sell 60%
• I will always be sat at, or at least on the list for, what I consider to be the best game in the building.
• I will be putting in as many hours as I can, but I won't be playing all the way through; I will sleep well, eat well, and generally make sure I am always fresh to take advantage of some tired grinders.
• You will win your share of any money in the spin-the-wheel promotions (food, drinks, and merchandise will all be mine though )

Happy to accept Stars, bank xfer or cash at the club. Thanks for your interest guys, good luck!

• SOLD £400
• RESERVED £200
• AVAILABLE £0 FOR NOW

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