Blonde will make you STRONG

[iRaise]

Really, really pleased today.

3x5 167.5, beltless and moved really well. First set there was probably 7-8. Second 6, and third peaked at 5. So really pleased. Frustratingly grip was not good, almost non existent. I think the nurling on the bars are becoming very soft I couldn't get much purchase even with chalk.

Accessory work went well, low incline DB 3x6 36s. Felt good there too.

Havent weighed in for a few weeks, might do it tomorrow. But would have though I am around the 84/85kg mark.

[Marky147]

LoL.... Thanks... Might have to work on my dead lifts to catch up with you though..think i managed a dirty 1 rep at 150 kg once.. usually only do 100-110.. my lower back is my only real weakness

I doubt your lower back's particularly weak if you're squatting 140kg+

Probably more to do with technique and not getting on to your hams and glutes quite as you should be.

If it was a 'dirty rep' I'd imagine it's more that your lower back and quads are doing most of the lift then your upper back is having to finish off on its own.

Video yourself if you can and post it here for us to have a look. Maybe even join us for a deadlift session. I keep mentioning it to Harvey but he's swerving..... Think he's getting scared

yup my dead lift technique isn't great as its a relatively new exercise for me.. when I say my lower back its more a point in the lower back.. cant do the kettle bell swings through the legs.. not sure what it is ... PT keeps telling me to stick me bum out more on DL as I seem to go into a natural squat and go down too low

I struggle with all of those, so the answer to your question is a simple one!

You're a spaz

[Marky147]

Having benched 3 weeks in a row my PT kinda insisted we hit dumbbells for chest today, and I didn't want to disrespect him by suggesting otherwise lol. Great session though, he pushed me hard and i peaked at 4 reps of 30kg each side with no assist. Deffo a PB  

That's more than I was pressing, last time I did dumbbells!

Superb progress, mate.

[Marky147]

Really, really pleased today.

3x5 167.5, beltless and moved really well. First set there was probably 7-8. Second 6, and third peaked at 5. So really pleased. Frustratingly grip was not good, almost non existent. I think the nurling on the bars are becoming very soft I couldn't get much purchase even with chalk.

Accessory work went well, low incline DB 3x6 36s. Felt good there too.

Havent weighed in for a few weeks, might do it tomorrow. But would have though I am around the 84/85kg mark.

I'm going back on DBs after I've had my last week off before summer.

Would sooner bang straight through, but he's going golfing for a week, so will just hide all the takeaway menus, and keep myself in check.

I weighed in @ 208 this morning, which was fair, considering I had a 15k weekend last week, and was 214 on Monday morning. Obviously mostly water weight, but still nice to get back on track.

[the sicilian]

LoL.... Thanks... Might have to work on my dead lifts to catch up with you though..think i managed a dirty 1 rep at 150 kg once.. usually only do 100-110.. my lower back is my only real weakness

I doubt your lower back's particularly weak if you're squatting 140kg+

Probably more to do with technique and not getting on to your hams and glutes quite as you should be.

If it was a 'dirty rep' I'd imagine it's more that your lower back and quads are doing most of the lift then your upper back is having to finish off on its own.

Video yourself if you can and post it here for us to have a look. Maybe even join us for a deadlift session. I keep mentioning it to Harvey but he's swerving..... Think he's getting scared

yup my dead lift technique isn't great as its a relatively new exercise for me.. when I say my lower back its more a point in the lower back.. cant do the kettle bell swings through the legs.. not sure what it is ... PT keeps telling me to stick me bum out more on DL as I seem to go into a natural squat and go down too low

Sounds like you need to learn the difference between a hip hinge and a squat. If you have 7 minutes spare have a watch of this video:



It's the first video I ever watched of a decent lifter who explains how to do things properly and it's how I learnt to hip hinge.

Alternatively as Harvey says just don't do them. You're coping pretty well so far.

Thanks.. very informative.. Think I’m going to try some Romanian dead lifts tomorrow.. Light and try to get the technique right.. Hahahaha by the way I think I just realised what RDL's were.. doh !

So the PT introduced some extra fun today in the form of something called 'The Murph ' .. For those not in the know (I was one of them as the PT explained with smile on his face) is a kind of cross fit Nirvana invented by a Navy Seal called Murphy. Unfortunately said inventor lost his life in Afghanistan.. That’s the official version although there may be a case of a pupil murdering him

So' The Murph ' is

1 Mile run
100 pull ups
200 press ups
300 squats
1 mile run
 Wearing a 20 pound body armour vest..

Hmmm...

Fortunately we were sans body armour.. But I was kindly informed we would be doing a half Murph ..Ah I knew my PT loved me really

So

800m run
50 pull ups ( assisted )
100 press-ups
150 squats
800m run

I thought it would be worse..Paced myself and only found certain areas burned to hell.. Mainly quads and front shoulder area.. Few 20 second breathers as we went and I had to walk 100m in the middle of the final run..Quads were on fire ( and I’m supposed to do heavy squats tomorrow

24 minutes 40..which apparently isn't too bad..Pretty sure there’s room for a fair bit of improvement as other circuit type stuff has exhausted me way more

Will update on my Romanians

[EvilPie]

Really, really pleased today.

3x5 167.5, beltless and moved really well. First set there was probably 7-8. Second 6, and third peaked at 5. So really pleased. Frustratingly grip was not good, almost non existent. I think the nurling on the bars are becoming very soft I couldn't get much purchase even with chalk.

Accessory work went well, low incline DB 3x6 36s. Felt good there too.

Havent weighed in for a few weeks, might do it tomorrow. But would have though I am around the 84/85kg mark.

So f**king strong with these now. 7.5kg off my 1RM for 3 x 5 

Frustrating when you get a bar with shit knurling but it's good for building your grip as you have to hang on that little bit harder.

Can't wait for a meet up to see if you can hit 200kg. I'm getting a bit like a stuck record but it has to be there now surely.

[EvilPie]

LoL.... Thanks... Might have to work on my dead lifts to catch up with you though..think i managed a dirty 1 rep at 150 kg once.. usually only do 100-110.. my lower back is my only real weakness

I doubt your lower back's particularly weak if you're squatting 140kg+

Probably more to do with technique and not getting on to your hams and glutes quite as you should be.

If it was a 'dirty rep' I'd imagine it's more that your lower back and quads are doing most of the lift then your upper back is having to finish off on its own.

Video yourself if you can and post it here for us to have a look. Maybe even join us for a deadlift session. I keep mentioning it to Harvey but he's swerving..... Think he's getting scared

yup my dead lift technique isn't great as its a relatively new exercise for me.. when I say my lower back its more a point in the lower back.. cant do the kettle bell swings through the legs.. not sure what it is ... PT keeps telling me to stick me bum out more on DL as I seem to go into a natural squat and go down too low

Something I forgot to mention that you could try with the kettle bell swings.

Start with the kettle bell about 18" behind you rather than right in front which seems the more natural position. If it's behind you there's no choice but to bend at the hips and reach backwards, as soon as you lift it it'll automatically move forwards then you have the momentum to swing it forwards giving it the momentum to then swing back through your legs. Hope that makes sense.

Just another tip I picked up of YouTube and well worth a try.

[EvilPie]

So on Thursday I popped my back a bit deadlifting, last night I really struggled with squats just going through the motions with 40kg which felt okay. RDL were a huge struggle but persevered to try to work the muscles.

Think I've narrowed it down to a right glute issue as I can't do single leg RDL on the right side but they're fine on the left. Makes sense as this is my weak side.

Thought I was going to struggle on bench today but was pleasantly surprised that I was fine. The back was hurting (feels like my back but it's not....) but it didn't affect my strength at all.

We've started the old 5 week programme and I'm basing my weights off a 1RM of 140kg

Today was 4 x 6 at 105kg then 3 x 3 at 120kg with the slingshot all with a decent pause.

Pleased to say I managed them all fine and then got some incline DB press up to 42kg for 8 as a nice finisher.

Got a rest day tomorrow then will play it by ear on Monday depending how the back feels.

Really happy with today especially as I thought there was a risk of it being a complete write off.

Looking to peak for a test in 5 weeks so really excited about that. Really want to crack the 145kg PR.

[muckthenuts]

Unfortunately I left my session late today so was more rushed than I'd have liked. Hit some good numbers though

Got to 5 reps of 120kg on the squat rack and felt much, much better than last week. Having already done 120kg made a big difference mentally despite being a big weight for me as I knew I could do it. Just the 1 set at that level, I probably would have attempted at least one more if I'd had I had the time.

Then 2 reps of 125kg on deadlift which is a new PB for me. It flew up as well, again just didn't have time to try heavier though! I did 5 reps at 105kg prior but if I go heavy then I find it hard to get more than 2 reps in. I'd love to get 1 DL rep at around 145kg by the end of the year, new target for me.

Glad to see everyone is smashing it, great vibes in this thread right now

[iRaise]

So on Thursday I popped my back a bit deadlifting, last night I really struggled with squats just going through the motions with 40kg which felt okay. RDL were a huge struggle but persevered to try to work the muscles.

Think I've narrowed it down to a right glute issue as I can't do single leg RDL on the right side but they're fine on the left. Makes sense as this is my weak side.

Thought I was going to struggle on bench today but was pleasantly surprised that I was fine. The back was hurting (feels like my back but it's not....) but it didn't affect my strength at all.

We've started the old 5 week programme and I'm basing my weights off a 1RM of 140kg

Today was 4 x 6 at 105kg then 3 x 3 at 120kg with the slingshot all with a decent pause.

Pleased to say I managed them all fine and then got some incline DB press up to 42kg for 8 as a nice finisher.

Got a rest day tomorrow then will play it by ear on Monday depending how the back feels.

Really happy with today especially as I thought there was a risk of it being a complete write off.

Looking to peak for a test in 5 weeks so really excited about that. Really want to crack the 145kg PR.

Nightmare there, although hopefully nothing too serious if it didn't effect the bench to much.

[iRaise]

Unfortunately I left my session late today so was more rushed than I'd have liked. Hit some good numbers though

Got to 5 reps of 120kg on the squat rack and felt much, much better than last week. Having already done 120kg made a big difference mentally despite being a big weight for me as I knew I could do it. Just the 1 set at that level, I probably would have attempted at least one more if I'd had I had the time.

Then 2 reps of 125kg on deadlift which is a new PB for me. It flew up as well, again just didn't have time to try heavier though! I did 5 reps at 105kg prior but if I go heavy then I find it hard to get more than 2 reps in. I'd love to get 1 DL rep at around 145kg by the end of the year, new target for me.

Glad to see everyone is smashing it, great vibes in this thread right now

This is why some people just aren't build for different movements.

I did 3x5 Squats today with maybe 10-15kg and 4 years of movement on you and every last rep was a real grinder. The shake, slowing down and some jelly legs after.

Great numbers your end though!

[EvilPie]

So on Thursday I popped my back a bit deadlifting, last night I really struggled with squats just going through the motions with 40kg which felt okay. RDL were a huge struggle but persevered to try to work the muscles.

Think I've narrowed it down to a right glute issue as I can't do single leg RDL on the right side but they're fine on the left. Makes sense as this is my weak side.

Thought I was going to struggle on bench today but was pleasantly surprised that I was fine. The back was hurting (feels like my back but it's not....) but it didn't affect my strength at all.

We've started the old 5 week programme and I'm basing my weights off a 1RM of 140kg

Today was 4 x 6 at 105kg then 3 x 3 at 120kg with the slingshot all with a decent pause.

Pleased to say I managed them all fine and then got some incline DB press up to 42kg for 8 as a nice finisher.

Got a rest day tomorrow then will play it by ear on Monday depending how the back feels.

Really happy with today especially as I thought there was a risk of it being a complete write off.

Looking to peak for a test in 5 weeks so really excited about that. Really want to crack the 145kg PR.

Nightmare there, although hopefully nothing too serious if it didn't effect the bench to much.

I've been doing loads of rehab and stretching and it seems a lot better, also got physio booked for tomorrow which should straighten out anything that got twisted when it popped.

I missed training yesterday partly because it was still hurting but also because it was bank holiday and I just didn't want to go.

Been tonight for bench accessory and everything went really well. Increased speed work to 3 x 7 at 92.5kg and also increased narrow grip 3 x 7 up to 85kg. Still more to go with these if I wanted to but they're just accessories and I'm not supposed to push too much.

Hopefully things get straightened out tomorrow then I can take tomorrow evening off and get back to some light deadlift Thursday.

[EvilPie]

Unfortunately I left my session late today so was more rushed than I'd have liked. Hit some good numbers though

Got to 5 reps of 120kg on the squat rack and felt much, much better than last week. Having already done 120kg made a big difference mentally despite being a big weight for me as I knew I could do it. Just the 1 set at that level, I probably would have attempted at least one more if I'd had I had the time.

Then 2 reps of 125kg on deadlift which is a new PB for me. It flew up as well, again just didn't have time to try heavier though! I did 5 reps at 105kg prior but if I go heavy then I find it hard to get more than 2 reps in. I'd love to get 1 DL rep at around 145kg by the end of the year, new target for me.

Glad to see everyone is smashing it, great vibes in this thread right now

This is why some people just aren't build for different movements.

I did 3x5 Squats today with maybe 10-15kg and 4 years of movement on you and every last rep was a real grinder. The shake, slowing down and some jelly legs after.

Great numbers your end though!

Between the three of us we aren't doing too bad I suppose

[iRaise]

So on Thursday I popped my back a bit deadlifting, last night I really struggled with squats just going through the motions with 40kg which felt okay. RDL were a huge struggle but persevered to try to work the muscles.

Think I've narrowed it down to a right glute issue as I can't do single leg RDL on the right side but they're fine on the left. Makes sense as this is my weak side.

Thought I was going to struggle on bench today but was pleasantly surprised that I was fine. The back was hurting (feels like my back but it's not....) but it didn't affect my strength at all.

We've started the old 5 week programme and I'm basing my weights off a 1RM of 140kg

Today was 4 x 6 at 105kg then 3 x 3 at 120kg with the slingshot all with a decent pause.

Pleased to say I managed them all fine and then got some incline DB press up to 42kg for 8 as a nice finisher.

Got a rest day tomorrow then will play it by ear on Monday depending how the back feels.

Really happy with today especially as I thought there was a risk of it being a complete write off.

Looking to peak for a test in 5 weeks so really excited about that. Really want to crack the 145kg PR.

Nightmare there, although hopefully nothing too serious if it didn't effect the bench to much.

I've been doing loads of rehab and stretching and it seems a lot better, also got physio booked for tomorrow which should straighten out anything that got twisted when it popped.

I missed training yesterday partly because it was still hurting but also because it was bank holiday and I just didn't want to go.

Been tonight for bench accessory and everything went really well. Increased speed work to 3 x 7 at 92.5kg and also increased narrow grip 3 x 7 up to 85kg. Still more to go with these if I wanted to but they're just accessories and I'm not supposed to push too much.

Hopefully things get straightened out tomorrow then I can take tomorrow evening off and get back to some light deadlift Thursday.

Bank holidays to make training a nightmare, but training on a bank holiday when its 20+ is probably in the bottom three things I want to do with my day.

[iRaise]

Unfortunately I left my session late today so was more rushed than I'd have liked. Hit some good numbers though

Got to 5 reps of 120kg on the squat rack and felt much, much better than last week. Having already done 120kg made a big difference mentally despite being a big weight for me as I knew I could do it. Just the 1 set at that level, I probably would have attempted at least one more if I'd had I had the time.

Then 2 reps of 125kg on deadlift which is a new PB for me. It flew up as well, again just didn't have time to try heavier though! I did 5 reps at 105kg prior but if I go heavy then I find it hard to get more than 2 reps in. I'd love to get 1 DL rep at around 145kg by the end of the year, new target for me.

Glad to see everyone is smashing it, great vibes in this thread right now

This is why some people just aren't build for different movements.

I did 3x5 Squats today with maybe 10-15kg and 4 years of movement on you and every last rep was a real grinder. The shake, slowing down and some jelly legs after.

Great numbers your end though!

Between the three of us we aren't doing too bad I suppose

Ha, we do cover the bases.