Fitness & Martial Arts Thread

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BTB
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PostRe: Fitness & Martial Arts Thread
by BTB » Wed Apr 22, 2015 10:21 am

Thinking of doing GVT on legs one day next week, how would I work out what weight i should go for?

I haven't done 1RM so can't use that, however for 5x5 I do 75kg and for 3x12 I do 55kg. Is there a way to work out/estimate what it should be from that?

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PostRe: Fitness & Martial Arts Thread
by <]:^D » Wed Apr 22, 2015 10:26 am

do as many reps as you can on 75kg, then use that to work out your 1RM

(WEIGHT x REPS x 0.0333) + WEIGHT

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PostRe: Fitness & Martial Arts Thread
by Fatal Exception » Wed Apr 22, 2015 11:03 am

<]:^D wrote:do as many reps as you can on 75kg, then use that to work out your 1RM

(WEIGHT x REPS x 0.0333) + WEIGHT


According to that my 1RM squat is about 120kg.

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PostRe: Fitness & Martial Arts Thread
by False » Wed Apr 22, 2015 11:06 am

My 1RM comes out at 90 with that, and my best is 87.5, best 'good' one is 85.

Interesting formula. Does it apply to other lifts etc as well?

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PostRe: Fitness & Martial Arts Thread
by Hawky » Wed Apr 22, 2015 11:57 am

The other way to do it is find a weight you can squat for 20 reps in 1 set and then use that for your 10x10. I haven't done it that way myself (I usually just pick a weight I think is sensible for the first session and then adjust based on how I do with that) but I think it makes more sense than 1rm calculation as that is a test of pure strength rather than of strength and muscular endurance which is needed for GVT.

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PostRe: Fitness & Martial Arts Thread
by <]:^D » Wed Apr 22, 2015 1:04 pm

yes that formula works with all the barbell lifts. it breaks down somewhat at lower reps and extremely heavy weight but for almost everyone it's going to give you a good starting point.

Hawky i understand what you're saying but as your pure strength goes up so will your 'muscular endurance' at a lighter weight, unless you're absolutely disgustingly out of shape.

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PostRe: Fitness & Martial Arts Thread
by <]:^D » Wed Apr 22, 2015 1:07 pm

Eric Lilliebridge just broke the 308lb world record AGAIN and just set the all-time squat world record at a lighter bodyweight (308lb v SHW)




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PostRe: Fitness & Martial Arts Thread
by Tomous » Wed Apr 22, 2015 1:15 pm

Anyone got any thoughts for balancing weight training and cardio? I’m currently in the worst shape I’ve ever been and want to sort it out before I slip even further. Have hit 13 stone this year (with the foundations of a beer belly to prove it) when I’ve always been around 11.5 to 12. The worst part is I ran a marathon a year ago and was the fittest I’ve ever been. One sprained ankle later, followed by extreme levels of laziness and I’ve lost it all.

I use to go to the gym fairly regularly for weights but that was quite a few years ago. I’d like to get back into it, mainly to improve core strength. However I play 5aside twice a week (40 minute matches) and also feel like I need to get my stamina up as I’ve been struggling to keep up with the pace recently, as it is quite competitive. Thing is, if I add in a couple of stamina sessions to help that, there’s not much time left in the week for weights if you balance in rest days too.

Not sure if the goals are too different and whether I should just concentrate on getting stamina levels back up and then consider weight training again down the line.

Any advice would be appreciated, as I think my attitude at the moment is basically “I dunno where to start” so instead of making a decision, I’m just carrying on without doing anything more than meander round a 5 aside pitch and occasionally score a tap in...

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PostRe: Fitness & Martial Arts Thread
by Rocsteady » Wed Apr 22, 2015 6:35 pm

Understand it's pretty hard to gym heavily around sport, when I boxed a lot I always wanted to incorporate hiit as well as the SS program I was on but my body couldn't recover in time.

Are you not finding you're getting fitter with regularly playing 5 a side anyway? Depends what you want to prioritise, could do football twice; one day hiit and three days weights with a quick hiit session after one of those days.

That might prove too much though, you can still gain nice muscle on 2 days weight training a week, would just have to hit it hard and be realistic about the gains you're going to achieve.

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PostRe: Fitness & Martial Arts Thread
by blackoutHERO » Wed Apr 22, 2015 7:17 pm

Fatal Exception wrote:
Hawky wrote:
Fatal Exception wrote:Actually started hammering myself at the gym now. Didn't realise how much further I could push. Deadlifts went well and my grip held. Will up to 130 next time. I found letting the weights hit the ground just a bit harder lets my grip reset without upsetting my tempo.


I'm not sure if I dare ask but what tempo do you use for deadlifts? Also in terms of hit the ground harder how do you achieve this?



0/3 tempo (as fast as I can up, 3 seconds down), no rest between reps. Before I was just letting the plates touch the floor before I shot straight back up, now I let them touch the ground a bit more. I'm being careful not to 'bounce' them if that's what you're asking.


Don't do a specific tempo for deadlift. All you have to do is control the weight. Anything else will lead to injury and create a nightmare of DOMS for yourself.

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Tomous
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PostRe: Fitness & Martial Arts Thread
by Tomous » Wed Apr 22, 2015 7:24 pm

Well, I do have a base level of fitness and I can get through a 40 minute game but I definitely don't get around the pitch as I did this time last year. And I'm not really losing any weight although my diet isn't great-food or beer wise, but planning to cut back on that too.

I wouldn't be too worried about making massive gains, just a decent increase in core strength and feeling a bit leaner would do me for now. Think your suggestion of a 2 day work out and one HIIT session might be a good idea though.

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PostRe: Fitness & Martial Arts Thread
by gamerforever » Wed Apr 22, 2015 8:20 pm

Brerlappin wrote:
gamerforever wrote:Will check this strength routine out, but want to persevere with the machines for a month to see how strong i can get as well as if i can see any improvments in my overall body and fitness.


Personally i cant recommend HIIT enough. Id definitely look into something like that too. When i started trying to get fit i was overweight by about 4 stone and had zero muscle definition. I started doing a boxing class that incorporated alot of HIIT training (in fact the boxing would take up maybe only half a class, the rest was HIIT), and i credit that with what absolutely obliterated most of my flab and gave me pretty decent overall muscle definition (bi's, shoulders, back, chest). HIIT gives you insane amounts of cardio fitness too. I remember before i got fit i couldnt run for anymore than about 10 minutes without wanting to die. I can do a 5K now in about 28 minutes which feels great :D I also couldnt do a single pull up which was strawberry floating embarrassing. Most workouts now is tart off doing about 30 of them! So yeah id definitely recommend a HIIT class if you can find one. It annihilates fat, gives great cardio, and (for me at least) gave me a better physique than i ever had in my life.
Im also pretty pumped because i only noticed in the last few weks but im starting to get a defined "V" in my crotch area.. :lol: Not sure if its from all the extra running ive been doing in the last few weeks, or the skipping exercises ive been doing or what, but ill take it :lol:



Pretty awesome stuff!

Did another session of running and machines today at the gym after work and it felt good. I guess it will take time to really get into it and start pushing myself to the max.

My main area of weakness at the moment is probably my diet - its not overly high in calories, but I think I have too much bread overall (toast of breakfast and sandwich for lunch) although it is usually brown bread.

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PostRe: Fitness & Martial Arts Thread
by Rocsteady » Wed Apr 22, 2015 9:38 pm

Back in tonight took it real easy. Wrists felt nicely comfortable deadlifting although it was only 50kg.

Some dick was in with his mate, obviously the guys first time - was relentlessly taking the piss out the skinny guy for not being able to bench 40, felt quite bad for the lad. Other guy was hardly strong as it was.

I would've thought that'd be the best plan tomous. Compound lifts to hit the core on weights days, especially hit squats and deadlifts hard. Try avoid having a game the next day if at all possible - the doms should be harsh.

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PostRe: Fitness & Martial Arts Thread
by False » Wed Apr 22, 2015 9:49 pm

I dont get why you'd be in there taking the piss out of someone. Everyone in there is there for the same reason.

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PostRe: Fitness & Martial Arts Thread
by gamerforever » Wed Apr 22, 2015 9:59 pm

Exactly, i see people in the weights area of varying sizes and body shapes, and at least they are doing something about their body!

What i find hilarious are people checking their bloody phones between sets.

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PostRe: Fitness & Martial Arts Thread
by Rocsteady » Wed Apr 22, 2015 10:04 pm

I got chatting to the two of them, the bigger one was walking about absolutely cheesing at beating his PB of 120 on deadlifts, his mate asked me what my best had been - felt like a bit of a dick being like yeah, over 200... :lol:

But aye I don't get it either. My weights room's generally full of roid heads and real dedicated kids but even so, it's very very rare I'll see someone getting insulted over their size/strength. Obviously just cos they're mates and lad banter eh oi oi

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PostRe: Fitness & Martial Arts Thread
by Hawky » Wed Apr 22, 2015 11:01 pm

gamerforever wrote:Exactly, i see people in the weights area of varying sizes and body shapes, and at least they are doing something about their body!

What i find hilarious are people checking their bloody phones between sets.


When you're doing heavy weights sometimes you need a 3+ minute break before doing the next set, I don't see a problem with being on your phone then, but I agree some people do take the piss with it.

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PostRe: Fitness & Martial Arts Thread
by gamerforever » Thu Apr 23, 2015 6:15 am

Fair enough, but they should be banned in the gym imo. Too many people just sitting at the machines looking at their phones.

Anyway, will try and hit the gym again today for some time doing cardio.

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PostRe: Fitness & Martial Arts Thread
by False » Thu Apr 23, 2015 9:33 am

Yeah, ban phones.

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PostRe: Fitness & Martial Arts Thread
by False » Thu Apr 23, 2015 11:04 am

Ive been working out for ages now and all Ive done is put weight on

idgi, plz help

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