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Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Fri Dec 09, 2016 10:12 am
by BTB
Haven't been in here for a while, had a couple of poor weeks. One was just hectic so didn't have time to get to the gym, then this week I've come down with a cold. Annoying as I really wanted to have a good week this week to make amends for last week. The next few weeks have quite a few Christmas parties/drinks but hopefully i can go to the gym 4x a week. Even if some are just cardio.

Been considering changing my routine, but not sure what to. Either go back to basics and focus on the compound lifts or go to a chest/tris, back/bis, legs & shoulders routine. Currently doing the one rocsteady posted a while back. Enjoying it, especially doing legs twice a week, but haven't seen much progress lately.

Luckily when I go home for a few days over Christmas I can use the gym nearby as it is the same gym I use in London.

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Fri Dec 09, 2016 12:02 pm
by Rocsteady
BTB wrote:Haven't been in here for a while, had a couple of poor weeks. One was just hectic so didn't have time to get to the gym, then this week I've come down with a cold. Annoying as I really wanted to have a good week this week to make amends for last week. The next few weeks have quite a few Christmas parties/drinks but hopefully i can go to the gym 4x a week. Even if some are just cardio.

Been considering changing my routine, but not sure what to. Either go back to basics and focus on the compound lifts or go to a chest/tris, back/bis, legs & shoulders routine. Currently doing the one rocsteady posted a while back. Enjoying it, especially doing legs twice a week, but haven't seen much progress lately.

Luckily when I go home for a few days over Christmas I can use the gym nearby as it is the same gym I use in London.

I do find that you need to mix it up a bit to continue getting strength gains, sometimes I ignore the rest pause method and throw in a few 3x6's of whatever lift I want to add weight to. Personally I've found it really effective for bodybuilding purposes but you do have to find what works best for you.

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Fri Dec 09, 2016 8:42 pm
by Rocsteady
Indiana Jones and the Last Crusade wrote:I think i did something my shoulder sparring last week. It hasnt felt right for a few days now, and when i was doing some static hangs on Weds in the gym my arm was shaking really badly. Its not super sore, just feels a bit sore if i raise it high. And then lifting that same night my knee got a shooting pain in it for a split second. I stopped lifting and let it recover but its also felt a bit "off" these last 2 days. strawberry floating sucks.

:dread:

From my limited knowledge it sounds as though your shoulder needs a rest, hopefully a further week or so of no upper body work would give it sufficient time - have you included any deload weeks in your routine?


I sporadically get something like that with my knee although perhaps not quite so bad. I tend to just ignore it, see you all in a couple of months when I tear the muscle and spend the next year raging about it

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Mon Dec 12, 2016 8:07 pm
by Rocsteady
Indiana Jones and the Last Crusade wrote:
Rocsleddy wrote:
Indiana Jones and the Last Crusade wrote:I think i did something my shoulder sparring last week. It hasnt felt right for a few days now, and when i was doing some static hangs on Weds in the gym my arm was shaking really badly. Its not super sore, just feels a bit sore if i raise it high. And then lifting that same night my knee got a shooting pain in it for a split second. I stopped lifting and let it recover but its also felt a bit "off" these last 2 days. strawberry floating sucks.

:dread:

From my limited knowledge it sounds as though your shoulder needs a rest, hopefully a further week or so of no upper body work would give it sufficient time - have you included any deload weeks in your routine?


I sporadically get something like that with my knee although perhaps not quite so bad. I tend to just ignore it, see you all in a couple of months when I tear the muscle and spend the next year raging about it


I don't know what a deload week is :lol:
Yeah I'll just chill out on upper body for a bit and hopefully it should be fine. It's not even that bad but just bad enough to make me think I should rest it to be safe.

I guess that means doing nothing but treadmill gooseberry fool for a few days :dread:

A deload week's basically either just a week off or keep lifts down to a minimum, so if you normally do say 3x8 on the bench then you do it slightly lighter and only 1x8.

IMO if you're only lifting then you only need to start introducing them at about 1.5x bodyweight deadlift onwards but with something as taxing as BJJ/ martial arts I'd suggest it'd probably be helpful once in a while. Found they really helped with my recovery and actually with my stamina and muscle mass as well, as long as you're pushing really hard on the weeks on. Only times I've sustained major injuries have been after skipping deload weeks for long periods at a time.

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Mon Dec 12, 2016 8:50 pm
by Grumpy David
Test and Deca Durabolin and EQ for the recovering athlete. :D

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Mon Dec 12, 2016 11:57 pm
by Rocsteady
Indiana Jones and the Last Crusade wrote:
Rocsleddy wrote:
Indiana Jones and the Last Crusade wrote:
Rocsleddy wrote:
Indiana Jones and the Last Crusade wrote:I think i did something my shoulder sparring last week. It hasnt felt right for a few days now, and when i was doing some static hangs on Weds in the gym my arm was shaking really badly. Its not super sore, just feels a bit sore if i raise it high. And then lifting that same night my knee got a shooting pain in it for a split second. I stopped lifting and let it recover but its also felt a bit "off" these last 2 days. strawberry floating sucks.

:dread:

From my limited knowledge it sounds as though your shoulder needs a rest, hopefully a further week or so of no upper body work would give it sufficient time - have you included any deload weeks in your routine?


I sporadically get something like that with my knee although perhaps not quite so bad. I tend to just ignore it, see you all in a couple of months when I tear the muscle and spend the next year raging about it


I don't know what a deload week is :lol:
Yeah I'll just chill out on upper body for a bit and hopefully it should be fine. It's not even that bad but just bad enough to make me think I should rest it to be safe.

I guess that means doing nothing but treadmill gooseberry fool for a few days :dread:

A deload week's basically either just a week off or keep lifts down to a minimum, so if you normally do say 3x8 on the bench then you do it slightly lighter and only 1x8.

IMO if you're only lifting then you only need to start introducing them at about 1.5x bodyweight deadlift onwards but with something as taxing as BJJ/ martial arts I'd suggest it'd probably be helpful once in a while. Found they really helped with my recovery and actually with my stamina and muscle mass as well, as long as you're pushing really hard on the weeks on. Only times I've sustained major injuries have been after skipping deload weeks for long periods at a time.


Ah okay thanks! And how often would you do a deload? I should probably add a week of that, I'll definitely look into adding one to the routine. Shoulder does feel a bit better today tho thankfully. Because strawberry float me going to the gym and not hitting upper body is like having a wank and stopping right before you bust a nut.

:lol:

Good analogy, had to do it for a few months at the start of the year - began to get banging thighs but strawberry float me it's so much less satisfying.

When I'm easily clearing over 2x body weight deadlift I try to do it 3 weeks on then 1 off. If I was healthy and a bit below that I'd go for 4-5 weeks on and one off but with my shoulder I try and have deload weeks more regularly.

I'd recommend giving it a shot and see how you get on, after a bit of trial and error you find what suits your body best. Plus if you hit the martial arts, cardio and weights hard for say 4 weeks you can really feel as though you earned that fifth week off - feels almost as good as exercising itself as you know you deserve it. When I was in my prime I would still grow on the deload week as my body simply needed the time off; looking and feeling better while just kicking back on the couch playing Xbox was class as.

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Tue Dec 20, 2016 3:22 pm
by Grumpy David
Went bouldering earlier today. Decided to end the session with some pull ups:


Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Sat Jan 14, 2017 6:13 pm
by Grumpy David
No one posted in here this year?

I did a 120KG bench press as a 1RM @ 85KG bodyweight on the 5th January. Completely forgot to "Quick! To GRcade!" it on here.

Next goal is 1.5xBW bench press. 2 Blues and a Yellow either side. :datass:

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Sat Jan 14, 2017 7:39 pm
by <]:^D
nice pull-ups Grumpy D!
120 bench is very nice at that weight :D

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Sat Jan 14, 2017 8:07 pm
by Rocsteady
God I broke my mummy strawberry floating back today, twinged out heavy on the deadlift. God knows why it keeps happening, not had over 3 weeks straight of fine deadlifting for over a year now. Before that it was perfect for years. Determined to force myself to yoga tomorrow as I really need to up my flexibility. Can barely walk though so will see how it goes, honestly bent over like a granddad right now.

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Sun Jan 15, 2017 12:22 am
by <]:^D
100% your technique is off with your deadlift. put a video up of you doing it and ill have a look (sure Oblo and BO can too)

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Sun Jan 15, 2017 3:50 pm
by Rocsteady
It must be, swear it only happens in this new gym.

Was pulling over 200 without too much difficulty not too long ago, even a couple of weeks ago was managing 140 in Scotland with ease, yet completely tweaked it out at 120 yesterday. I think part of it's that I'm lifting from carpet with giant holes from the weights being dropped on it so it's difficult to line up with the bar nicely.

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Fri Jan 20, 2017 10:37 pm
by That's not a growth
Gyms been going nicely for the last 3 months, going to change it up a bit starting this week. So far I've basically been doing a strength routine, but now going to alternate that one week with a week of PPL routine based towards hypertrophy. Cardio has been steady, but I really need to up it, but keeping track can be a bit of a pain since my phone is a bit big. Maybe if I keep a note in one of my socks on days my phone would be inconvenient. I've been considering getting a smart watch/fitness tracker, but seems a bit expensive with the little bit of research I've done.

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Fri Jan 20, 2017 11:04 pm
by Igor
Grumpy David wrote:Went bouldering earlier today. Decided to end the session with some pull ups:



Climbing Hangar in Parsons Green? I like it there, it's like someone has just gutted their house and turned it into a bouldering gym.

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Fri Jan 20, 2017 11:51 pm
by Grumpy David
Igor wrote:
Grumpy David wrote:Went bouldering earlier today. Decided to end the session with some pull ups:



Climbing Hangar in Parsons Green? I like it there, it's like someone has just gutted their house and turned it into a bouldering gym.


strawberry floating spot on! :o Small world!

I've been only twice to that place, bouldering is fun but way too pricey compared to a normal gym and it wrecks my hands even with chalk. Feels like I used sandpaper on them.

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Sat Jan 21, 2017 10:21 am
by Knoyleo
Hah, I used to go there when it was still called Urban Ascent. Loved it, one of my favourite climbing gyms.

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Mon Jan 23, 2017 10:00 pm
by Rocsteady
Urgh man, banana splits that think they know better.

Remember a couple of years into lifting I was mad strong but still looked skinny, had recently been hospitalised so was building back up to heavy lifting and the typical meathead came in and tried teaching the most strawberry floated way possible to squat. :lol: Was just nodding politely till he turned his back and I could do it properly again.

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Mon Jan 23, 2017 10:43 pm
by Cuban Pete
Back to squatting more than my body weight again since my knee op!
Got 4 reps at 110kg last night. No pain or discomfort :)

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Tue Jan 24, 2017 6:58 am
by That's not a growth
That's great robbo, been a while for ya.

Re: The New Fitness & Martial Arts Thread - Post 2016 Goals for OP!

Posted: Tue Jan 24, 2017 1:23 pm
by Cuban Pete
Yeah mate, big time. I did 100Kg for 1 rep a bit too quickly after the op and didnt feel great for a while. Got a bit too keen!. So stuck at mainly 60-80kg for 6-12 rep sets for a while. Feeling better for it for sure.