Dissection Of The Funt
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<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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> -
<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>
<p> </p>
<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>