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Author Topic: Blonde will make you STRONG  (Read 530739 times)
Marky147
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« Reply #2295 on: August 09, 2017, 08:01:47 PM »

2nd week back in the gym, but still eating like I'm on holiday...

Good work dropping the waist down, and good luck with the PB attempt on Sat.

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EvilPie
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« Reply #2296 on: August 13, 2017, 09:42:29 PM »

Week one - 2 x 6 @ 105kg, 2 x 6 @ 107.5kg ------- 2 x 3 @ 120kg, 2 x 3 @ 125kg (slingshot)
Week two - 5 x 5 @ 110kg ------- 3 x 3 @ 120kg (forgot my slingshot.....)
Week three - 2 x 4 @ 107.5, 2 x 4 @ 110kg, 2 x 4 @ 112.5kg ------- 4 x 3 @ 120kg, 125kg, 130kg, 135kg (slingshot)
Week four - 3 x 2 @ 125kg ------- 3 x 1 @ 135kg, 140kg, 145kg (slingshot)
Week five - 140kg, 142.5kg, 145kg NEW PB Smiley

So we had a really good chest session yesterday and pleased to say I managed to hit a new PB albeit not quite as heavy as I thought I could possibly hit.

There were a few factors going against me, the main one being the strange environment and a different bench to the one I'm used to. Mentally it made my first rep at 140 tougher than I expected and to be honest from there I was never going to hit 150kg. The second and third reps actually moved better so it may be that I physically had 150 there just it wasn't going to happen on that day. I certainly felt healthy, not at 100% but as close as you could hope on any random day.

Having thought things through I think I probably went a bit too heavy on the jumps from warm up to lifts. I was adding 20kg each rep so went 80, 100 and then 120 which all moved easily with the 120 moving better than I could've hoped. I then jumped straight to my first official 'attempt' at 140 whereas with hindsight I think I should've thrown in another warm up at 130 to 132.5

My recent pressing has never gone above 125kg without the slingshot on so going straight from 120 to a previous PR matching 140 was a bit much especially given the unfamiliar environment I was also dealing with. As soon as it left the rack I was toast and to be honest I'm surprised it moved off my chest at all Cheesy

The 100kg was only a single whereas I think it should've been a triple or double at least. I hadn't planned my warm ups at all and that was definitely a mistake to just wing it on the day. Should've gone 80 x 3, 100 x 3, 110, 120, 130 and then in to the three attempts starting at 140. Even writing it down here I can see a better option and that's replacing the 110 and 120 with a 115.

Lesson learnt without doubt but still very happy with the PR and really confident at improving again before the end of the year. 150 is definitely there and possibly a bit more if I stay injury free and as focussed as I have been the last few weeks.

We did some fun assistance work including a new one for me using bands. Definitely got to buy a set of those as they felt brilliant.

Finished off with a crazy ten minute tricep/bicep no resting arm killer as Harvey was going out at night and needed to stretch his tee shirt a bit.

Great day and definitely need to try not to leave it as long before the next one when hopefully we get a few more attendees. See how we go with that one....
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Marky147
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« Reply #2297 on: August 13, 2017, 11:34:46 PM »

Congrats on the PB!

Surely you'll get 150 busted up, once you work out the best approach for warm-up sets?

I'm definitely up for coming one weekend, if for nothing else than to have a go, and get my form pulled apart Cheesy

Where do you guys meet to train?

I've said to a mate I was in the mob with that I'd pop up to see him in Brum, when I got my hand controls fitted.
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EvilPie
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« Reply #2298 on: August 14, 2017, 04:19:53 PM »

Congrats on the PB!

Surely you'll get 150 busted up, once you work out the best approach for warm-up sets?

I'm definitely up for coming one weekend, if for nothing else than to have a go, and get my form pulled apart Cheesy

Where do you guys meet to train?

I've said to a mate I was in the mob with that I'd pop up to see him in Brum, when I got my hand controls fitted.

Cheers mate. Really chuffed to add a few kgs.

I think 150 is on the cards for sure and possibly a bit more with some smarter attempts. With another day of thinking I now think my attempts should've been:

80 x 3 warm up
100 x 2 warm up
115 x 1 warm up
130 warm up
140
145
147.5 to 150 dependent on the previous two.

The problem I had was that 140 moved so slowly it just shot my confidence to pieces. As soon as I got off the bench I said to Harvey that 150kg 100% wasn't going to happen. He had to persuade me to try 142.5 instead of quitting right there and then and fortunately that moved much better so I went up again to the 145.

120 just wasn't quite heavy enough to get me in that 'fucking hell this is hard' zone that you need to be in to push something really heavy. As I've already said, lesson well and truly learnt.

First time we met up at my gym in Nottingham which is an exercise4less. This time we went to Harvey's place in Stafford which is a Pure.

Would be more than happy to meet up in Brum some time and I'm sure Harvey would as well.

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Motivational speeches at their best:

"Because thats what living is, the 6 inches in front of your face......" - Patrick Leonard - 10th May 2015
Marky147
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« Reply #2299 on: August 14, 2017, 06:30:54 PM »

I bet it's nice lumping numbers like that about Cheesy

I've never done any 1rm stuff, but would be good to try some after Xmas maybe.

I don't know Birmingham at all, so wouldn't have a clue where to do it there.

Prob easiest all around if we do it in Notts, and then I'll donate some money to Rob's place while I'm there.

Not sure when my motor will be ready to collect, but hopefully it'll be in the next month or so, and nothing like a little 400 mile round trip to break the car in.
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« Reply #2300 on: August 15, 2017, 01:28:15 PM »

Really good day with Matt on Saturday, was a little stiff from DLs the day before so getting into position wasn't too comfy, but pleased with doing a 115. Haven't had above a 100 in my hands for a press for nearly 6 months. Few 120s with the slingshot as well with was great fun.

Definitely up for a blonde meet up at some point. Notts always seems a good idea as most of us I assume would want to go to DTD after.

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« Reply #2301 on: August 15, 2017, 01:28:46 PM »

Week one - 2 x 6 @ 105kg, 2 x 6 @ 107.5kg ------- 2 x 3 @ 120kg, 2 x 3 @ 125kg (slingshot)
Week two - 5 x 5 @ 110kg ------- 3 x 3 @ 120kg (forgot my slingshot.....)
Week three - 2 x 4 @ 107.5, 2 x 4 @ 110kg, 2 x 4 @ 112.5kg ------- 4 x 3 @ 120kg, 125kg, 130kg, 135kg (slingshot)
Week four - 3 x 2 @ 125kg ------- 3 x 1 @ 135kg, 140kg, 145kg (slingshot)
Week five - 140kg, 142.5kg, 145kg NEW PB Smiley

So we had a really good chest session yesterday and pleased to say I managed to hit a new PB albeit not quite as heavy as I thought I could possibly hit.

There were a few factors going against me, the main one being the strange environment and a different bench to the one I'm used to. Mentally it made my first rep at 140 tougher than I expected and to be honest from there I was never going to hit 150kg. The second and third reps actually moved better so it may be that I physically had 150 there just it wasn't going to happen on that day. I certainly felt healthy, not at 100% but as close as you could hope on any random day.

Having thought things through I think I probably went a bit too heavy on the jumps from warm up to lifts. I was adding 20kg each rep so went 80, 100 and then 120 which all moved easily with the 120 moving better than I could've hoped. I then jumped straight to my first official 'attempt' at 140 whereas with hindsight I think I should've thrown in another warm up at 130 to 132.5

My recent pressing has never gone above 125kg without the slingshot on so going straight from 120 to a previous PR matching 140 was a bit much especially given the unfamiliar environment I was also dealing with. As soon as it left the rack I was toast and to be honest I'm surprised it moved off my chest at all Cheesy

The 100kg was only a single whereas I think it should've been a triple or double at least. I hadn't planned my warm ups at all and that was definitely a mistake to just wing it on the day. Should've gone 80 x 3, 100 x 3, 110, 120, 130 and then in to the three attempts starting at 140. Even writing it down here I can see a better option and that's replacing the 110 and 120 with a 115.

Lesson learnt without doubt but still very happy with the PR and really confident at improving again before the end of the year. 150 is definitely there and possibly a bit more if I stay injury free and as focussed as I have been the last few weeks.

We did some fun assistance work including a new one for me using bands. Definitely got to buy a set of those as they felt brilliant.

Finished off with a crazy ten minute tricep/bicep no resting arm killer as Harvey was going out at night and needed to stretch his tee shirt a bit.

Great day and definitely need to try not to leave it as long before the next one when hopefully we get a few more attendees. See how we go with that one....


i can confirm there was zero stretch, what a time to be alive.
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iRaise
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« Reply #2302 on: August 15, 2017, 01:29:21 PM »

Congrats on the PB!

Surely you'll get 150 busted up, once you work out the best approach for warm-up sets?

I'm definitely up for coming one weekend, if for nothing else than to have a go, and get my form pulled apart Cheesy

Where do you guys meet to train?

I've said to a mate I was in the mob with that I'd pop up to see him in Brum, when I got my hand controls fitted.

Cheers mate. Really chuffed to add a few kgs.

I think 150 is on the cards for sure and possibly a bit more with some smarter attempts. With another day of thinking I now think my attempts should've been:

80 x 3 warm up
100 x 2 warm up
115 x 1 warm up
130 warm up
140
145
147.5 to 150 dependent on the previous two.

The problem I had was that 140 moved so slowly it just shot my confidence to pieces. As soon as I got off the bench I said to Harvey that 150kg 100% wasn't going to happen. He had to persuade me to try 142.5 instead of quitting right there and then and fortunately that moved much better so I went up again to the 145.

120 just wasn't quite heavy enough to get me in that 'fucking hell this is hard' zone that you need to be in to push something really heavy. As I've already said, lesson well and truly learnt.

First time we met up at my gym in Nottingham which is an exercise4less. This time we went to Harvey's place in Stafford which is a Pure.

Would be more than happy to meet up in Brum some time and I'm sure Harvey would as well.



Can also confirm they were better reps that the first one.
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Marky147
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« Reply #2303 on: August 15, 2017, 02:39:11 PM »

Weekend arms Cheesy

Remember when I started going to the gym in 2011. I'd guess >90% of people under 25 in there on a Friday were doing arms. Lol!

Nottingham it is then. I'll hopefully have my car by the end of next month, and be good to go.

Other than a forum poker weekend in Southampton mid October, I've absolutely nothing planned for the rest of 2017.
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« Reply #2304 on: August 20, 2017, 11:41:03 AM »

Decent training this week 4 really nice sessions. Tried a 5th but just couldn't focus so happily left.

Didn't really click with squats this week so swapped them to front rack lunges instead. Will see how I am Monday to see if I go back to the high rep stuff or add in front squats.

DLs going really well.

Rep ranges are 3-8 over 4 sets, this week we had:

140 6
140 6
150 4
150 3

The 6's feel really nice as did the 4, glad I tired at the end at got three as its a realistic bit of progress there.

Most other stuff is in the higher rep range although one arm rows are 5-8 and got 42 for 4 lots of 8 this week which was really pleasing and feel like I am creating a lot of tension through my back with them. I feel like I am creating the most amount of tension I can right now most of the time. Will be really interested to see how I feel with tension in a year and see if I can create more, look back and laugh how much I actually create now.
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EvilPie
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« Reply #2305 on: August 20, 2017, 06:09:15 PM »

It's been a de-load week for me although still got 4 reasonable sessions.

Everything's going to be a bit random for the next few weeks, I've got a long weekend away in three weeks then another three weeks after that so no point programming anything specific as it'll get broken up too much.

Just planning on being at the gym 6 days per week apart from when I'm away and sticking to a similar routine to the one I've been on recently.

I've started doing a few biceps curls a couple of times per week as a finisher super setted with press ups. 4 sets of really slow controlled preacher machine curls SS with 4 x 20 narrow grip press ups. Quite enjoying that and hopefully it'll give my arms a boost as they're a bit puny at the moment. It only takes 10 minutes so slipping this in 2 or 3 times per week won't hurt me too much. Just have to see if my wrists and elbows can handle it but I'm hoping any increase in strength may help my tendon issues. See how that one goes.
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Motivational speeches at their best:

"Because thats what living is, the 6 inches in front of your face......" - Patrick Leonard - 10th May 2015
EvilPie
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« Reply #2306 on: August 23, 2017, 06:24:18 PM »

28th June 2017 - Weight 16st 10lb, waist 37.5"

5th July 2017 - Weight 16st 5lb, waist 37.25"

12th July 2017 - Weight 16st 7lb, waist 37.25"

19th July 2017 - Weight 16st 4lb, waist 37.25"

26th July 2017 - Weight 16st 4lb, waist 37"

2nd August 2017 - Weight 16st 3lb, waist 36.5"

9th August 2017 - Weight 16st 2lb, waist 36.25"

23rd August 2017 - Weight 16st 1lb, waist 36"

Didn't update this last week as nothing had changed but pleased to hit 36" waist and almost down to 16st whilst not losing any strength from what I can see.

Wouldn't mind losing a bit more from my waist but I'm happy enough now to hit the beach and feel pretty decent.

I've just had a check on the old blonde will make you thin thread and it's interesting to see that last time I had a 36" waist I was weighing 15st 6lb so it looks like I've gained a lot of lean mass in the last couple of years. The leanest I got was with a 35.5" waist weighing in at 15st 3lb so it'll be interesting to see what happens to my weight if I get my waist down that little bit more.

All happy stuff Smiley
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Motivational speeches at their best:

"Because thats what living is, the 6 inches in front of your face......" - Patrick Leonard - 10th May 2015
iRaise
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« Reply #2307 on: August 23, 2017, 09:29:42 PM »

28th June 2017 - Weight 16st 10lb, waist 37.5"

5th July 2017 - Weight 16st 5lb, waist 37.25"

12th July 2017 - Weight 16st 7lb, waist 37.25"

19th July 2017 - Weight 16st 4lb, waist 37.25"

26th July 2017 - Weight 16st 4lb, waist 37"

2nd August 2017 - Weight 16st 3lb, waist 36.5"

9th August 2017 - Weight 16st 2lb, waist 36.25"

23rd August 2017 - Weight 16st 1lb, waist 36"

Didn't update this last week as nothing had changed but pleased to hit 36" waist and almost down to 16st whilst not losing any strength from what I can see.

Wouldn't mind losing a bit more from my waist but I'm happy enough now to hit the beach and feel pretty decent.

I've just had a check on the old blonde will make you thin thread and it's interesting to see that last time I had a 36" waist I was weighing 15st 6lb so it looks like I've gained a lot of lean mass in the last couple of years. The leanest I got was with a 35.5" waist weighing in at 15st 3lb so it'll be interesting to see what happens to my weight if I get my waist down that little bit more.

All happy stuff Smiley


Some nice reading!
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« Reply #2308 on: August 23, 2017, 09:31:37 PM »

Training has been good this week, got some real tension and pleased with my execution. Really hungry over the weekend so I guess the extra food was put to some good use. Sitting at around 85 and really want to go to 80 but my mental game is horrific and I just cave (obviously not horrific compared to some, but poor enough to not get me to 80).

44s on the OAR today and straight . I think a radioactive Gorilla has bitten me in the last few weeks, because all my back movements seems to be flying and I am trying to prioritise chest!
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« Reply #2309 on: August 24, 2017, 03:15:33 PM »

Hmmm think it is time I got back into it.

Firstly congrats to all those on here abso smashing it, been lurking and some seriously impressive results.

Haven't had a property to refurb this year and haven't lifted any weights since at least October last year.
Have just had a tenant move out an needed to sort out the garden ready to go on market. Lifting the lawnmower into the boot was a lot harder than it should have been. Spent a few hours sorting the garden and frankly felt fucked last night.
Only good thing was I slept 6 hours last night. I have a shitty sleep routine due to working nights basically my body is well versed to sleeping in the mornings and being up at night.

Am also going on holiday in 10 weeks time.Currently weigh 14st 11lb gonna look at dropping that to 13st 7lb.

Gonna aim to start the weights very light and use a modified stronglifts routine with some additional accessory work. Fully expecting starting numbers to be very low. No real aim numbers wise starting out, gonna give it a couple of weeks and see what state the body is in before I aim for any goals.
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