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Author Topic: Blonde will make you STRONG  (Read 701936 times)
Eso Kral
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« Reply #810 on: March 12, 2016, 01:02:58 PM »

Completed this phase of 4 weeks this morning with my final legs plyo day.

It's been 6 weeks in total as I went away for a week and repeated week 2 on my return but have increased the weights I started with on all exercises by between 33-50% and always maintained between the recc'd 15-20 reps with good form.  It was the first time apart from HIT circuits that I had used free weights in a couple of years so there were no world records broken but I definitely feel stronger and have taken photos of start and end of phase and will do each 4 week cycle and post at the end always trying to take the photo in the same place and time to ensure no skulduggery Wink

This next 4 week cycle is going to be tough and I may need to adapt some exercises as eg Wide Grip chins there is no way I am strong enough to do 4x8-12 and there is no assisted machine in my gym so may have to Wide Grip Lat pull down as close to body weight at the start and bring them in on week 2 if strength permits.

So the next 4 weeks is about lifting explosively and lowering slowly, increasing the time spent under tension.
Again training 4 x per week so for me the days are Tues/Friday (Day 1) and then Weds/Sat (Day 2)

Super Sets are now replace by Tri Sets so 3 exercises with zero rest then a minutes rest rinse repeat x 4

So day 1 (Tues & Fri)   4 Sets of 8-12 Reps

Tri Set of
Wide Grip Pull ups
Wide Grip Bent Over Row
Incline Bicep Curl  1 min rest and repeat 3 more times

Barbell Bench Press

Tricep Dips

Close Grip Chins


Day 2 (Weds & Sat) Again 4 x 8-12

Tri Set of
Platform Reverse Lunge (one set each leg before thrusters)
Barbell Hip Thrusters
Double Kettlebell Swing   1 min rest then repeat 3 more times

Romanian Deadlift

Barbell Back Squat

Will report back at the end of week 1 how it's gone.....



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« Reply #811 on: March 12, 2016, 02:24:22 PM »

Feels like I've not been on here for ages so thought I'd do a little update.

It's been a tough few weeks for me training wise. Everything was going swimmingly and then I seemed to really struggle all of a sudden. It was partly due to my shoulder flaring up a bit, partly due to a short break in Tenerife and I can't deny partly due to laziness.

Anyway the training side isn't a major problem, I had a few mornings off and I've struggled this week to motivate myself to get there but I'm definitely back next week and fully on it. Not changing the routine other than adding a bit of biceps training in on legs day. Makes perfect sense.....

The problem I've had is with this pesky 25000 press ups thing I've foolishly gotten myself in to..... I keep a spreadsheet so I can see exactly how many I've done and how close to target I am and it's scary how quickly a bad week or two can affect it.

Feb 15th start of week 7 I'd completed 2896 which was only 255 behind target. Fast forward to Wednesday of week 9 so already mid way through the week and I'm at 3276 and a frightening 971 behind target!!!

I honestly thought about giving up because it seemed like a huge mountain to climb. I was struggling for motivation at the time and also not finding the press ups easy even for sets of 25. The shoulder injury has meant that I'm having to do a very narrow push up which puts a lot more pressure on the triceps and uses less chest. Obviously triceps aren't as strong as chest so they're loads harder. I'm finding that 25 is about my max at these before my arms fatigue so it makes it difficult to get the numbers up.

Anyway I'm improving at them now and managing to do them without too much aching the next day so once again I'm feeling motivated and ready to get on it and motor towards that 25k. I've had a couple of good weeks where I've trained 4 times per week and now I'm at 4381 and 482 behind target.

I seriously don't know if I'll complete this or not. I like to think I will but it's going to be so difficult. One of the hardest things I'm finding is that I don't seem to be improving much. I seem to have hit a bit of a wall at the 25 to 30 range and it's like my body has accepted that that's what's required so that's where it's going to make me stop. I'm not really sure how to improve on this especially whilst maintaining reasonable numbers and not aggravating the shoulder.

I'll try to update more on the press ups on here. It definitely helps the motivation to share the progress so I'll make more effort to do at least weekly updates. Might even post the graph if I can figure out how to.....

Great work Rich by the way. Looking good bud!!
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« Reply #812 on: March 12, 2016, 04:04:28 PM »

Esobeast!!


Don't envy that press up challenge, that's for sure. I did enough press ups in 2 months when I was 18, to never want to do any again Cheesy


I've been going 4x a week for the last few weeks, so scales slowly coming down, and weighed in at 245 on Friday.

Now I'm into it, I could probably do without heading off to Tenerife for a week, but I've got 3 months until Vegas when I get back.
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« Reply #813 on: March 12, 2016, 05:25:29 PM »

Feels like I've not been on here for ages so thought I'd do a little update.

It's been a tough few weeks for me training wise. Everything was going swimmingly and then I seemed to really struggle all of a sudden. It was partly due to my shoulder flaring up a bit, partly due to a short break in Tenerife and I can't deny partly due to laziness.

Anyway the training side isn't a major problem, I had a few mornings off and I've struggled this week to motivate myself to get there but I'm definitely back next week and fully on it. Not changing the routine other than adding a bit of biceps training in on legs day. Makes perfect sense.....

The problem I've had is with this pesky 25000 press ups thing I've foolishly gotten myself in to..... I keep a spreadsheet so I can see exactly how many I've done and how close to target I am and it's scary how quickly a bad week or two can affect it.

Feb 15th start of week 7 I'd completed 2896 which was only 255 behind target. Fast forward to Wednesday of week 9 so already mid way through the week and I'm at 3276 and a frightening 971 behind target!!!

I honestly thought about giving up because it seemed like a huge mountain to climb. I was struggling for motivation at the time and also not finding the press ups easy even for sets of 25. The shoulder injury has meant that I'm having to do a very narrow push up which puts a lot more pressure on the triceps and uses less chest. Obviously triceps aren't as strong as chest so they're loads harder. I'm finding that 25 is about my max at these before my arms fatigue so it makes it difficult to get the numbers up.

Anyway I'm improving at them now and managing to do them without too much aching the next day so once again I'm feeling motivated and ready to get on it and motor towards that 25k. I've had a couple of good weeks where I've trained 4 times per week and now I'm at 4381 and 482 behind target.

I seriously don't know if I'll complete this or not. I like to think I will but it's going to be so difficult. One of the hardest things I'm finding is that I don't seem to be improving much. I seem to have hit a bit of a wall at the 25 to 30 range and it's like my body has accepted that that's what's required so that's where it's going to make me stop. I'm not really sure how to improve on this especially whilst maintaining reasonable numbers and not aggravating the shoulder.

I'll try to update more on the press ups on here. It definitely helps the motivation to share the progress so I'll make more effort to do at least weekly updates. Might even post the graph if I can figure out how to.....

Great work Rich by the way. Looking good bud!!


Health first Matt, WITHOUT question. Its a lot of pushing, and you want to make sure you aren't unbalancing the shoulder as a result. Definitely not a bad move to drop out. Literally worthless if you do it and you can't raise or move your shoulder.
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« Reply #814 on: March 12, 2016, 05:29:05 PM »

So had a seminar with John Clarke (current England strongest man, obv Eddie etc weren't there) today who is one of the only natural athletes in the world to pull 400kg off the floor. Really insightful tips for deadlift and squat, and when I start focusing on strength I am really looking forward to the results. Was practicing with 80kg for the squat and 120 for the deadlift and both felt insanely light. It is just finding the right technique. Tried a 200 and got it off the ground but just bailed on it. Few months of working this technique out tho and I will be much more confident.

He is a great coach though, so anyone around Worcester area who wants to get stronger, give Fit3Sixty a call. His coaching is as good as his strength.

Deadlift day tomorrow.


Oh and strong stuff from Rich.

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EvilPie
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« Reply #815 on: March 12, 2016, 06:21:55 PM »


Health first Matt, WITHOUT question. Its a lot of pushing, and you want to make sure you aren't unbalancing the shoulder as a result. Definitely not a bad move to drop out. Literally worthless if you do it and you can't raise or move your shoulder.

Sticking with it for now mate. I've done a bit of work with my physio so I've got a really good stretch routine going now and it seems to be quite strong. With my other stretching + the press ups I'm now on to just over an hour most evenings plus of course the morning training. Loving it though.

I've started to work my biceps on leg days now to help balance my arms. That seems to be helping my sore forearm. The forearm is stopping me doing pull ups so I really want to get that sorted. Seems to be on the right track now so hopefully in a few more months I'll be hanging off the bar again.

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« Reply #816 on: March 12, 2016, 06:35:05 PM »


Health first Matt, WITHOUT question. Its a lot of pushing, and you want to make sure you aren't unbalancing the shoulder as a result. Definitely not a bad move to drop out. Literally worthless if you do it and you can't raise or move your shoulder.

Sticking with it for now mate. I've done a bit of work with my physio so I've got a really good stretch routine going now and it seems to be quite strong. With my other stretching + the press ups I'm now on to just over an hour most evenings plus of course the morning training. Loving it though.

I've started to work my biceps on leg days now to help balance my arms. That seems to be helping my sore forearm. The forearm is stopping me doing pull ups so I really want to get that sorted. Seems to be on the right track now so hopefully in a few more months I'll be hanging off the bar again.



Talking to John today and his injury experiences, he is always told its a mobility/flexibility issue where its mostly strength issues. Granted we are talking more deads/squats. But the theory is the same. Hopefully it sorts itself out.
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EvilPie
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« Reply #817 on: March 15, 2016, 09:32:08 AM »

Any of you watched any of this guy's stuff?



Seems really good to me but be interested to hear what you all think?
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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
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« Reply #818 on: March 15, 2016, 10:19:52 AM »

So yesterday I managed to get up in the morning and drag myself to the gym for a 6am upper body session.

I was pleasantly surprised to manage 100kg bench press for a couple of sets albeit for just 6 reps each.

I suffered for it later as my shoulder was feeling really sore but I did loads of stretching in the evening as well as my press ups and that seems to have sorted it as it's fine now.

Legs this morning was really good. Only did 60kg squats but they were really deep and controlled so felt good. I'm planning on sticking to these deep squats from now on as they really seem to hit everything.

I've got a new press ups routine that seems to fit in really well with my evening schedule. It takes me 25 minutes to cook my evening meal (wholegrain rice!!!) so I'm fitting 5 or 6 sets of press ups in whilst cooking. Quick set of 25 then set an alarm for 4 minutes which gives a good break to help the dodgy shoulder and lets me get 5 sets in before food time without actually using up any of my evening. Perfect Smiley

Should make it much easier to fit at least 4 sessions in per week and stay on track for the 25k.

Evening routine now is..... 25 minutes lower body stretch, 10 minutes shoulder stretch, 125 - 150 press ups whilst cooking.

Rock 'n' Roll Cheesy




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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
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« Reply #819 on: March 15, 2016, 01:32:07 PM »

Fantastic efforts in our club in last few days.  Our two young stars JAson and Daniel who I have mentioned here a few times.  Both still 15 (I think) definitely still eligible for under 16 each done a set of 5 @ 175kg on Saturday, before doing doubles last night 185kg.   Jason looked stronger, and kept better form through the whole movement.   Both are on target for singles at 200kg, in 2 weeks time.  WE were also joined on Saturday by 2010 Commonwealth game Silver Medalist Peter Kirkbride who managed a 220kg squat as he works back from injury.   I'm not sure what Peter's squat is but I know he wasn't squatting 200kg at 15.   I'm buzzing for next week, I'll definitely get some vids up.   I tried uploading straight from my phone but that never worked so I guess I need to host them somewhere first? 
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« Reply #820 on: March 16, 2016, 09:59:22 AM »

Matt I have seen the thumbnail of that video before, but 17mins just hurts. Whats the jist?

Training going well, diet going well, life going well. Dream combo.

If anyone has any tips in finding commercial property please shoot them my way, the local estate agents here are less than helpful.

Started training arms again, crazy how they haven't lost size, but have lost a decent amount of strength in traditional bicep stuff. I think I am using my lats/back much more in row movements now, so my arms aren't failing as much. So good to push them to failure, likewise with press movements.

Started dong more core work too, tried to do a front level the other day and just crashed down the the floor. So definitely more core work.

I am doing an 'over warm up' with deadlifts now. Just to 'test' 1RM, then drop down to 3x5.

Mondays numbers were 180x1, 3x5 at 140. The 140 was pretty easy, but wanted to implement the new technique tweaks, so will be going up in 5's I would have thought in that. Would be nice to peak to 1rm at 200 again before the start of May but we shall see.

How is everyone else getting on? Matt back up there with the press ups, good to see.
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vegaslover
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« Reply #821 on: March 16, 2016, 12:04:59 PM »

Any of you watched any of this guy's stuff?



Seems really good to me but be interested to hear what you all think?


Think I lasted about 10 mins.
Good find Matt, I liked his approach of taking the piss but absolutely getting his point across.
Seriously strong to keep lifting that weight in at times fked up style too.
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« Reply #822 on: March 16, 2016, 12:11:41 PM »

Matt I have seen the thumbnail of that video before, but 17mins just hurts. Whats the jist?

Training going well, diet going well, life going well. Dream combo.

If anyone has any tips in finding commercial property please shoot them my way, the local estate agents here are less than helpful.

Started training arms again, crazy how they haven't lost size, but have lost a decent amount of strength in traditional bicep stuff. I think I am using my lats/back much more in row movements now, so my arms aren't failing as much. So good to push them to failure, likewise with press movements.

Started dong more core work too, tried to do a front level the other day and just crashed down the the floor. So definitely more core work.

I am doing an 'over warm up' with deadlifts now. Just to 'test' 1RM, then drop down to 3x5.

Mondays numbers were 180x1, 3x5 at 140. The 140 was pretty easy, but wanted to implement the new technique tweaks, so will be going up in 5's I would have thought in that. Would be nice to peak to 1rm at 200 again before the start of May but we shall see.

How is everyone else getting on? Matt back up there with the press ups, good to see.

ping BorntoBubble on here, sure he works in commercial estate agency
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« Reply #823 on: March 16, 2016, 03:40:25 PM »

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.
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EvilPie
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« Reply #824 on: March 16, 2016, 04:34:29 PM »

I watched his bench press video last night and tried some of it out this morning. I've never used a 'back arch' before but it seems really good particularly for protecting the shoulders. Have to admit I've always thought it looked dangerous but the way he explains it convinced me that it's a perfectly legit way of shifting a bar. Be interesting to see if I make any significant gains using this method that I've never tried before.
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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
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