Dissection Of The Funt
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<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> -
<p>Get some mobility work in there bro, that'll pay off for your squats and overhead work. If you start working on hips and shoulders (in particular) that's two areas that can really slow you down as the weight goes up for squats and any overhead type pressing.</p>
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<p>Omar Isuf's Youtube channel is full of good content. Whole bunch of stuff I wish I'd known as a young gym bro!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="590133" data-time="1466459950">
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<p>Get some mobility work in there bro, that'll pay off for your squats and overhead work. If you start working on hips and shoulders (in particular) that's two areas that can really slow you down as the weight goes up for squats and any overhead type pressing.</p>
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<p>Omar Isuf's Youtube channel is full of good content. <strong>Whole bunch of stuff I wish I'd known as a young gym bro!</strong></p>
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<p>I remember being shocked when I first heard there were actually exercises other than bicep curls.</p> -
<p>I know!! deads were unknown in my rugby/gym circles. It was bench, arms, squats and heaps of sit ups. We probably did more 'modern' stuff around our cardio training. Sprints, interval work, short and long runs etc. But the weights were waaaaay more broscience than these days.</p>
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<p>I've definitely found myself agreeing with NTA ( much as the idea sickens me ) that bench isn't for everyone. I'll sing the praises of plyometric push ups and dips over that particular exercise any day of the week. Those are great for punching, I knocked over one of those slam man karate things ( one of those things with all the weight at the bottom ) with an overhand left ( I'm a southpaw ) which was a pretty cool feeling. No one else with me managed to do that.</p>
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<blockquote class="ipsBlockquote" data-author="MN5" data-cid="590198" data-time="1466475939">
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<p>I've definitely found myself agreeing with NTA ( much as the idea sickens me ) that bench isn't for everyone. I'll sing the praises of plyometric push ups and dips over that particular exercise any day of the week. Those are great for punching, I knocked over one of those slam man karate things ( one of those things with all the weight at the bottom ) with an overhand left ( I'm a southpaw ) which was a pretty cool feeling. No one else with me managed to do that.</p>
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<p>C'mon bro, fess up. It was just you and your boys wan't it!!</p>
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<p>But well done on knocking it down!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="590233" data-time="1466490905">
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<p>C'mon bro, fess up. It was just you and your boys wan't it!!</p>
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<p>But well done on knocking it down!</p>
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<p>Haha, no other half and a couple of grown ups, she hurt her hand :-)</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="590198" data-time="1466475939">
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<p>I've definitely found myself agreeing with NTA ( much as the idea sickens me ) that bench isn't for everyone. I'll sing the praises of plyometric push ups and dips over that particular exercise any day of the week. </p>
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<p>Firstly, thanks for the compliment. fluffybunny.</p>
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<p>Secondly: one thing about dips, and doing pushups properly, is that they keep the elbows tight alongside the torso. This is how I do bench - people who go for a really wide grip, and have their elbows wide, are asking for injury. Overhead press too - I have my elbows out in front, not to the side.</p>
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<p>Your shoulder joint isn't going to deliver ideal power if you chicken-wing it; in fact, you open up the skeletal structure and put undue pressure on various ligaments that hold it together. Far more power keeping your elbows low. That's how we learn to punch in karate, extending the first from the torso up to shoulder height.</p> -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="590248" data-time="1466495135">
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<p>Firstly, thanks for the compliment. fluffybunny.</p>
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<p>Secondly: one thing about dips, and doing pushups properly, is that they keep the elbows tight alongside the torso. This is how I do bench - people who go for a really wide grip, and have their elbows wide, are asking for injury. Overhead press too - I have my elbows out in front, not to the side.</p>
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<p>Your shoulder joint isn't going to deliver ideal power if you chicken-wing it; in fact, you open up the skeletal structure and put undue pressure on various ligaments that hold it together. Far more power keeping your elbows low. That's how we learn to punch in karate, extending the first from the torso up to shoulder height.</p>
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<p>Punching I have learnt is from a bit of boxing stuff I've done here and there, much "looser" and throwing your whole weight into a punch whilst keeping balance. You use your legs, hips, waist, shoulders etc. Of course not saying it's necessarily better or worse than Karate which from what I remember from doing Kyokoshin is nothing but straight punches as opposed to hooks and uppercuts.</p>
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<p>If you can bench/dip/push up more flaring the elbows and avoid fucking up your joints then go for it I say.</p> -
About the press exorcises, my mate who does crossfit (I know not the best of ideas to take hints from them) taught to me to do all pressing excorcises in the same manner as you would do a jerk. Exactly the way NTA says -elbows close to the body and narrowish grip. Much heavier to lift than wide grip <br><br>
Of course I do some snatch grip overhead presses and musclesquats becouse doing snatches without the supporting lifts is also asking for injury, but with more weight I always take narrower grip. -
<blockquote class="ipsBlockquote" data-author="saulityvi" data-cid="590297" data-time="1466511941">
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<p>About the press exorcises, my mate who does crossfit (I know not the best of ideas to take hints from them) taught to me to do all pressing excorcises in the same manner as you would do a jerk. Exactly the way NTA says -elbows close to the body and narrowish grip. Much heavier to lift than wide grip<br><br>
Of course I do some snatch grip overhead presses and musclesquats becouse doing snatches without the supporting lifts is also asking for injury, but with more weight I always take narrower grip.</p>
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<p>I take that advice with a grain of salt. If I lifted something slow, controlled and with "perfect" technique then the 1RM ends up going down. Depends if you're a bodybuilder or functional type powerlifter I guess. So in a sense it's shifting the biggest mass as best you can. </p>
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<p>I've never done "Crossfit" as such but I have done a few of the exercises and everything I read about it seems to point to the fact they do dangerous lifts with poor form. Plus all the wankfest terms and abbreviations definitely give them an air of real fuckwitness.</p>
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<p>Almost as bad as craft beer drinkers.</p> -
Gym this morning - guy was running late to open!<br><br>
Chinups: 3 sets of 4. Feeling much better about these<br>
Squats: 5 sets of 5 x 105kg. <br>
I was concentrating on going deeper here in the last two sets, then realised i need to drop weight, work on the mobility / flexibility more, and then build up again, doing it properly.<br><br>
In accordance with that, I dropped the weight on the remaining exercises<br><br>
Bench: 5 sets of 5 x 60kg<br>
Bent row: 5 sets of 5 x 60kg<br><br>
I trimmed the rest for the rows to 30s because I really had to leave. Got through them well but had to rest the full minute for last set as I was pretty knackered. -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="590383" data-time="1466555389">
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<p>Gym this morning - guy was running late to open!<br><br>
Chinups: 3 sets of 4. Feeling much better about these<br>
Squats: 5 sets of 5 x 105kg.<br>
I was concentrating on going deeper here in the last two sets, then realised i need to drop weight, work on the mobility / flexibility more, and then build up again, doing it properly.<br><br>
In accordance with that, I dropped the weight on the remaining exercises<br><br>
Bench: 5 sets of 5 x 60kg<br>
Bent row: 5 sets of 5 x 60kg<br><br>
I trimmed the rest for the rows to 30s because I really had to leave. Got through them well but had to rest the full minute for last set as I was pretty knackered.</p>
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<p>You're chinning up a storm, good work, I think chins are my favourite exercise at the moment.</p>
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<p>Speaking from experience though, be very careful of tendonitis with all that volume. A sure way to fuck up all the good stuff you've done. Mate who I mentioned a week or two back still can't do a single one.</p> -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="590412" data-time="1466560468">
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<p>Once I get to sets of 5 consistently I'll switch to overhand grip (pullups)</p>
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<p>I reckon once you hit 10 for a set then chuck some weight on a belt but whatever suits. I find chins easier on the shoulders than pull ups although the latter are more functional for when the Zombie invasion starts.</p>