Dissection Of The Funt
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<blockquote class="ipsBlockquote" data-author="NTA" data-cid="587423" data-time="1465798551">
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<p>Yeah I've been pretty lucky on the strength front, overall. Being a fat bastard I was always pretty husky, just because I needed to be in order to move stuff around.</p>
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<p>I hated physical work on the farm and didn't really get into any kind of strength training until I got to Uni - which was the first time I saw a weight machine up close - and started lifting.</p>
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<p>Part of getting older for me has been throwing away the bullshit lifts like benchpress and bicep curls, and trying to stick to the core stuff for muscle groups.</p>
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<p>I reckon in the next couple of weeks I'll be looking at the 120kg squat, and the 140kg deadlift if I keep hitting the 5 x 5 heavy lifts, mixing up with the abs / stretch session on Friday morning. But best to get legs out of the way early in the week!</p>
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<p>I chucked away the curls too but even though I haven't done them in ages I can still curl big weights on account of the chins I do, a few decent reps of a 30kg dumbbell recently.</p>
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<p>Wouldn't quite call benching a "bullshit" lift but it's definitely only one component of being strong.</p> -
<p>I don't mind dumbell press on an incline, because it brings the shoulders into it as well as the tris and pecs. But flat bench is something I don't enjoy because of my outside shoulder (fucked from propping) and have to do them with narrow elbows - which is actually better for you anyway.</p>
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<p>Had to drop the wife's car into the smash repairer today, and take the train back from up the road there. The nearest station is about a 6km walk so I figured I could use that instead of waiting for the bus.</p>
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<p>Even threw in half a km of light jogging (was breaking in my new hiking boots) and had no ill effects in terms of spotty vision. </p>
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<p>Total for the morning was 5.4km walking and 600m jogging, for a total of about 75 minutes.</p>
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<p>Mainly trying to get the eating under control this week to start the weight on a downward shift. Might have to start putting short runs (3km) back on the agenda this week.</p> -
<p>Up early for a bit of lifting:</p>
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<p>Chinups: 4, 3, 3, and then some hang exercises to improve grip strength</p>
<p>Squats: 5 x 80, then 4 sets of 5 x 100. Next week will move up to 110.</p>
<p>Deadlifts: 5 x 110 - I'm limiting myself to larger lifts for one set here, as I was reading subsequent sets don't do much if you lift big.</p>
<p>Bench Press: 5 x 50, 5 x 60, 5 x 60, 5 x 70, 5 x 70 - now, I know what I said about Bench, but this was just a check to see where I'm at compared to past gym attempts. Yeah, screw you.</p>
<p>Bent row: 5 x 50, then 4 sets of 5 x 70</p> -
<p>I had been doing a bit of chest press (up to 35kg per arm) on the machine and some incline dumbells. So while 70kg was a bit of a surprise, it probably shouldn't be.</p>
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<p>Re: deadlifts - bloke I was talking to said there was this 5 x 5 method (<a data-ipb='nomediaparse' href='http://stronglifts.com/5x5/'>http://stronglifts.com/5x5/</a>) which I'm only using bits of at this point while I build the base.</p>
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<p>Might go back Friday afternoon after doing abs session in the morning, and do workout Friday Week 2.</p> -
<p>Highly recommend the <a data-ipb='nomediaparse' href='http://stronglifts.com/5x5/'>http://stronglifts.com/5x5/</a> approach. Its well proven and excellent for building strength in the core lifts. Can do it for a long time before really need to change </p>
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<p>Agree with the lads, 55 is awesome.</p>
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<p>I'm of the mind that you'd only go for 90% or higher effort once in a 6-10 week cycle. We used to try and work up to pretty close to our 1RM's on nearly everything and that's just asking for injuries. Especially as you get older!</p>
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<p>Since we've dialed back to working around 65-85% effort I've seen a lot more improvement. It means you get the volume in which is what I really like about 55. But you can also put some decent weight on the bar and get that feeling of lifting heavy. Or you can drop back to 53 or even 33 if you want to push the boat out.</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="588169" data-time="1465954845">
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<p>Agree with the lads, 55 is awesome.</p>
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<p>I'm of the mind that you'd only go for 90% or higher effort once in a 6-10 week cycle. We used to try and work up to pretty close to our 1RM's on nearly everything and that's just asking for injuries. Especially as you get older!</p>
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<p>Since we've dialed back to working around <strong>65-85%</strong> effort I've seen a lot more improvement. It means you get the volume in which is what I really like about 55. But you can also put some decent weight on the bar and get that feeling of lifting heavy. Or you can drop back to 53 or even 33 if you want to push the boat out.</p>
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<p>Can you explain that bit dude ? is it 3 sets of 5 reps at 65-85% of your 1RM ? ie not going to failure ?</p> -
<p>Abs and stretch this morning. Miss Thighmaster not running the sessions now one of the regulars is back :(</p>
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<p>Anyway, the big issue is just fatigue so I think I need to do another abs session during the week to keep things tight. Could also be that the session is 6AM and so I've got nothing in the tank. Or I'm just unfit as fuck.</p>
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<p>There is an open gym session this afternoon where I might get in some more upper body on the cable machine, as well as farmers carry and waiters carry.</p> -
<p>NTA - my advice is to work core into as many workouts as possible. Nearly anything with Kettlebells, front squats (and back ones) and deads all hit core. Or have a set core routine you tack onto your other stuff. The difference a strong core makes for lifting is huge. But you are on your way bro.</p>
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<p>MN5 - the idea is that you train to get stronger/bigger by working in that 65-85% zone. Where you'd mix things up with volume and weight. So we might do 33 and go for 80%+ or do 55 and aim for 70%. Also you can up/lower the weight within a 5*5 so you might work your way up to the heaviest set as your finisher.</p>
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<p>The thing I've got my head around is that perfecting that lift with a lower percentage means my body knows what to do when I get to 85% or higher. Rather than always trying to go as heavy as possible and either reinforcing bad form/habits or getting injured. It's tough as most lads are keen to see how heavy they can go (me included) but training smarter is where it's at. At least in my opinion!</p>
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<p>Say NTA's latest bench workout. He managed two sets of 5 at 70kg so that is a clear indication he could like hit 95-100kg (maybe even a bit more) for a 1RM. But trying to do more volume around 80kg or so is going to advance him faster than trying to do singles or doubles at 100kg. </p>
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<p>#notqualified</p>
<p>#totalbroscience</p>
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<p> :whistle:</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="588860" data-time="1466124283">
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<p>NTA - my advice is to work core into as many workouts as possible. Nearly anything with Kettlebells, front squats (and back ones) and deads all hit core. Or have a set core routine you tack onto your other stuff. The difference a strong core makes for lifting is huge. But you are on your way bro.</p>
<p> </p>
<p>MN5 - the idea is that you train to get stronger/bigger by working in that 65-85% zone. Where you'd mix things up with volume and weight. So we might do 33 and go for 80%+ or do 55 and aim for 70%. Also you can up/lower the weight within a 5*5 so you might work your way up to the heaviest set as your finisher.</p>
<p> </p>
<p>The thing I've got my head around is that perfecting that lift with a lower percentage means my body knows what to do when I get to 85% or higher. Rather than always trying to go as heavy as possible and either reinforcing bad form/habits or getting injured. It's tough as most lads are keen to see how heavy they can go (me included) but training smarter is where it's at. At least in my opinion!</p>
<p> </p>
<p>Say NTA's latest bench workout. He managed two sets of 5 at 70kg so <strong>that is a clear indication he could like hit 95-100kg (maybe even a bit more) for a 1RM</strong>. But trying to do more volume around 80kg or so is going to advance him faster than trying to do singles or doubles at 100kg. </p>
<p> </p>
<p>#notqualified</p>
<p>#totalbroscience</p>
<p> </p>
<p> :whistle:</p>
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<p>Yeah with about two fucken spotters to help him....</p>
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<p>#keepinitreal #pussyweights #sunsoutgunsout #broscience #repsforjesus</p>
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<p>Long term the body definitely thanks you for not going arse out to get as many reps with as much weight a you can each time. It's taken me years to tell my ego that.</p> -
<p>yeah, wish one of my training mates would adopt that approach. It's been nigh on impossible to get him into much of the stretching or slower approach to adding weight. For Olympic lifts that just makes things even harder but tis hard to teach an old (and very strong) dog new tricks.</p>
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<p>So I just nag at him, he adds extra weight, reps don't go so flash so weight gets dropped back, then I just smile! ha ha what a fluffybunny aye (meaning me!)</p> -
<p>Last time I did my back was trying to do overhead barbells @ 60kg in sets of 12. Started to arch, and then POP! Old split disc scar tissue plug gave way. Cue agony.</p>
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<blockquote class="ipsBlockquote" data-author="MN5" data-cid="588865" data-time="1466125708">
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<p>Yeah with about two fucken spotters to help him....</p>
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<p>The spotters aren't you. So I'd only need 1.</p> -
<p>Whoa that is a reasonable weight for that rep range bro. Not surprised it ended in tears (boom tish!)</p>
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<p>Glutes and core need to be locked for overheads, any looseness through your torso means you back will arch and ouch. I swear I spend about half of my workout telling myself to clench my glutes and lock in a deep breath!! </p> -
Did a quick finisher tonight at the gym to celebrate the last workout as a 39yo.<br><br>
Chin ups: 5, 3, 2 - first time I've strung 5 together in a while.<br>
Some cable work for chest and back. <br>
Sled runs: 3 x 150kg (20m)<br>
Farmers carry: 3 x 40kg DB (20m)<br>
Waiters carry: 3 x 20kg KB (20m) right then left -
<p>After a fairly hectic birthday on Saturday it was back to the gym. Must say I'm thankful I started back a few weeks ago, as if I wasn't even at a base level of fitness, the amount of schnapps I had would have fucking wrecked me. As it was, started feeling human around 1PM yesterday, and after a good night's sleep I was sound as a pound.</p>
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<p>Chinups: 5, 4, 3, then a couple of hangs to get the forearms wasted</p>
<p>Squats: warmup of 5 x 80, then 5 sets of 5 x 100. </p>
<p>Deadlifts: warmup of 3 x 70, then 1 set of 5 x 120. Form was good - just getting that first one off the deck, then making sure the last one doesn't lose grip!</p>
<p>Sled runs: 1 x 160kg - at this point I figured out there was another 10kg plate at the bottom, then 2 x 150kg</p>
<p>Military press: 5 sets of 5 x 45kg</p>
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<p>Little bit of cable work at the end to work the chest.</p>
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<p>Next run at Squats (Wednesday) will be looking at 110kg, Deadlifts 130kg, overheard press will be 50kg. At this point, bent row will stay at 70kg and Bench Press - if I bother - as well.</p>
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<p>Got to be able to do the full 5 sets before progressing.</p>