Blonde will make you STRONG

[BangBang]

Not sure if any of you guys have ever used an air bike ( echo bike) but it is literally the devils invention... ended the PT session today with air bike sprints.. 10 calories at maximum pace X 5 ..3 minutes rest between each sprint ( believe me you need it ).. done 13 seconds..13..14...14...14 doesnt sound a lot but it is absolute destruction and this from someone whose la over of this stupid type of stuff.. a minute after the 5th round my quads were screaming... i was in actual pain.. still feeling it 5 hours later.. its ridiculous how one minute 18 seconds of all out can destroy you for so long.. cue love making jokes

We have them at my gym but never tried, I’ve heard good/bad things though. Might give them a spin on Sunday. I’ll report back or send you a vid on Instagram 😂

Oh and Viagra connect over the counter 😂😂

[EvilPie]

Solid bench day today with a little volume PR

3 sets of 5 at 122.5kg then 8 reps for my AMRAP so up to 125kg next week.

Feeling stronger than ever at the moment and really looking forward to pushing more PRs over the next few months.

Squat progress remains as elusive as ever but I'll stick at it and get there eventually. 100kg feels solid on the descent but pushing out of the hole is much slower than I'd like. Definitely not ready to move up in weight yet but 100kg is feeling reasonably light on my back at least which I'm very pleased with.

Training in general is brilliant, loving my current hypertrophy routine and looking better than I have for a long time for it.

How's everyone else?

[Marky147]

Nice one! Great end to the year and hopefully we get through winter without too much of a disaster.

I was the only client that wanted to train, so my mate has been working full-time as a scaffolder this month.

I didn't fancy going up there at 7pm, so leaving it until after Xmas with him.

Chucked my dumbbells around a couple times in my room, but nothing major.

[Ledders]

Tier 4 for me which is devastating for pretty much everything.

I had just completed my first week of 531 beginners. Was an increase in volume but one that I was handling and was excited about proper programming for the big 3 lifts for the first time.

Back to the pressups challenge!

[BangBang]

Great work there Matt, I’m always motivated by knowing that others are motivated, if that makes sense.

Dumbbells are always enough. As long as you’re moving @Marky (Canelo 😱)

Unlucky Ledders.. let us know how you get on with the push ups..

Need some advice, I’ve started getting severe cramp in my left foot and also knee pains, I’m sure it’s connected but haven’t been to see anyone yet. Has anyone else had these types of issues? If so any advice would be much appreciated.

Thanks in advance

[Marky147]

I do very little moving, but can manage those easily enough

Canelo was ridiculous, and Smith said he took his best weapon away from him within a few rounds, via dead-arm. First time I've heard of that one, but it looked like he'd injected his left arm with synthol at the end of the fight.

Whenever I get any problems, I always call my sports masseuse and he can usually work it out with a single session, providing it's nothing serious. Often hurts more than the problem while he's doing it, but always been tip top magoo shortly after.

[EvilPie]

Tier 4 for me which is devastating for pretty much everything.

I had just completed my first week of 531 beginners. Was an increase in volume but one that I was handling and was excited about proper programming for the big 3 lifts for the first time.

Back to the pressups challenge!

That must completely suck. I'll be amazed if Nottingham doesn't end up in tier 4 in the new year so probably going to be in the same boat.

How were your press ups going?

[EvilPie]

Great work there Matt, I’m always motivated by knowing that others are motivated, if that makes sense.

Dumbbells are always enough. As long as you’re moving @Marky (Canelo 😱)

Unlucky Ledders.. let us know how you get on with the push ups..

Need some advice, I’ve started getting severe cramp in my left foot and also knee pains, I’m sure it’s connected but haven’t been to see anyone yet. Has anyone else had these types of issues? If so any advice would be much appreciated.

Thanks in advance

Thanks mate and yes I get that completely as I'm the same.

Can't help with the injury unfortunately as it's one I've never had. I do know that with knee pain it's very rarely your actual knees that are the problem. Perhaps try some foam rolling on your quads, hamstrings and calves to see if that helps at all.

Could it possibly be linked to that insane squat session you did a couple of weeks ago?

[BangBang]

Great work there Matt, I’m always motivated by knowing that others are motivated, if that makes sense.

Dumbbells are always enough. As long as you’re moving @Marky (Canelo 😱)

Unlucky Ledders.. let us know how you get on with the push ups..

Need some advice, I’ve started getting severe cramp in my left foot and also knee pains, I’m sure it’s connected but haven’t been to see anyone yet. Has anyone else had these types of issues? If so any advice would be much appreciated.

Thanks in advance

Thanks mate and yes I get that completely as I'm the same.

Can't help with the injury unfortunately as it's one I've never had. I do know that with knee pain it's very rarely your actual knees that are the problem. Perhaps try some foam rolling on your quads, hamstrings and calves to see if that helps at all.

Could it possibly be linked to that insane squat session you did a couple of weeks ago?

I definitely think it’s linked.

I’ll get on the foam roller tonight, I’ve been a little slack with recovery stuff lately and hardly foam rolled this week.

Thanks for the advice 💪🏾🙏🏽

[Ledders]

Tier 4 for me which is devastating for pretty much everything.

I had just completed my first week of 531 beginners. Was an increase in volume but one that I was handling and was excited about proper programming for the big 3 lifts for the first time.

Back to the pressups challenge!

That must completely suck. I'll be amazed if Nottingham doesn't end up in tier 4 in the new year so probably going to be in the same boat.

How were your press ups going?

I think I ended up doing ~2000 in November - bench definitely felt good the 2 weeks back in the gym. I carried on doing them as an accessory on bench days doing 5x10 and felt benefits for sure.

However have done none in the past few days. It's so simple to do that and ab roll for 15 minutes a day - must try harder. I'm definitely in a brain fog in this new lockdown and being on furlough/bleak job prospects.

[BangBang]

Had a great impromptu workout today...

Missus was painting with the kids and I thought I’d do some cardio... Got to the gym and all the cardio machines where taken so got my lifting bag out the car and started

Back (No deadlift)
Cable rows
Cable pull down
Pull ups sets of 8 x 5

Legs
Squats - up to 140kg as my knees still feel a little funny (although the heavier I went the less they hurt)

Chest
Went up to 140kg on bench
Dumbbell incline x 3 sets

Shoulders
OHP went up to 90kg

3 x 50 push ups 

Felt great, maybe because half way through the workout I had a amino drink thing that someone at the gym brought me.

Anyway after I took the kids to Gedling park & Rakki Rakkas for a takeaway... If you’re a fan of grilled meat and live in Nottingham I couldn’t recommend Rakkis Rakkas more...

[EvilPie]

Training still going well for me especially bench with another PR yesterday.

3 sets of 5 then an AMRAP of 7 at 125kg so up to 127.5kg next week. Serious risk of not hitting the 7 next week as this was an absolute max. Tried for 8 and failed so there was nothing left.

Still sticking to 5 days per week as the gym is open through Christmas and new year which is working well. I'm benching twice per week which I think is helping Saturday big bench day. I've got the confidence now to go straight from 100kg warm up to 120kg without a spotter which means I'm getting in the region of 40 reps in per week over 120kg.

Would love to do a 1RM programme to see if I can beat my 145kg PR. Feels like I'd smash it with a bit of prep to get back in to the low volume stuff but we won't find out until they allow spotters again.....

[BangBang]

Training still going well for me especially bench with another PR yesterday.

3 sets of 5 then an AMRAP of 7 at 125kg so up to 127.5kg next week. Serious risk of not hitting the 7 next week as this was an absolute max. Tried for 8 and failed so there was nothing left.

Still sticking to 5 days per week as the gym is open through Christmas and new year which is working well. I'm benching twice per week which I think is helping Saturday big bench day. I've got the confidence now to go straight from 100kg warm up to 120kg without a spotter which means I'm getting in the region of 40 reps in per week over 120kg.

Would love to do a 1RM programme to see if I can beat my 145kg PR. Feels like I'd smash it with a bit of prep to get back in to the low volume stuff but we won't find out until they allow spotters again.....

Not allowed spotters? My gym is definitely not sticking to that rule.

If you want to 1rm you can come over to my Nuff in Mapperley and I’ll spot you. Just give me a heads up.

[EvilPie]

Training still going well for me especially bench with another PR yesterday.

3 sets of 5 then an AMRAP of 7 at 125kg so up to 127.5kg next week. Serious risk of not hitting the 7 next week as this was an absolute max. Tried for 8 and failed so there was nothing left.

Still sticking to 5 days per week as the gym is open through Christmas and new year which is working well. I'm benching twice per week which I think is helping Saturday big bench day. I've got the confidence now to go straight from 100kg warm up to 120kg without a spotter which means I'm getting in the region of 40 reps in per week over 120kg.

Would love to do a 1RM programme to see if I can beat my 145kg PR. Feels like I'd smash it with a bit of prep to get back in to the low volume stuff but we won't find out until they allow spotters again.....

Not allowed spotters? My gym is definitely not sticking to that rule.

If you want to 1rm you can come over to my Nuff in Mapperley and I’ll spot you. Just give me a heads up.

We could get away with it if we wanted to but we're trying to stick to the rules as best we can. We will step in if the other completely fails of course but we don't lift off or stand close during a set.

I'd need to do at least a 4 week peaking block to get my body ready for singles having spent months doing minimum of 5 so I couldn't do a one off. Too much injury risk going straight for a max having not primed the CNS for a few weeks. I have a feeling 140kg would feel quite heavy if I went for it now.

[Marky147]

Happy New Year, gents!

May the gyms stay open for the whole year, and he rona not disrupt us too much