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Oblomov Boblomov
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by Oblomov Boblomov » Sun Aug 02, 2020 11:57 am

Very impressed if it's strict form 75kg OHP for 5 reps! That's a lot of strength.

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Tomous
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by Tomous » Sun Aug 02, 2020 1:17 pm

Oblomov Boblomov wrote:
Tomous wrote:I tried dead lifts for the first time yesterday.

Should i be struggling to walk today? :slol:

Almost certainly :lol:.

Welcome to the club 8-).


Day 2 and I have regained the ability to hobble

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by That's not a growth » Sun Aug 02, 2020 1:27 pm

Just remember, when it comes around to doing some deadlifts again, even if you think you're still a bit too sore to do so to do so anyway - you'll be fine after a couple of warm ups, and in the days following you wont be as crippled second time around.

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Tomous
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by Tomous » Sun Aug 02, 2020 1:43 pm

How should I be warming up?

Are stretches best or should I do a warm up set with low weights?

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Oblomov Boblomov
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by Oblomov Boblomov » Sun Aug 02, 2020 1:54 pm

Tomous wrote:How should I be warming up?

Are stretches best or should I do a warm up set with low weights?

The latter. Stretch before if you want but never in between sets.

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by That's not a growth » Sun Aug 02, 2020 1:58 pm

If weight lifting then I warm up with low controlled weight, that incrementally works it's way up to my workout weight over maybe 4 or 5 sets - which doesn't take too long since I don't need much recovery with the first few being very, very light.

But I'm lazy so I'll normally only do this for the big compound lifts and not accessories.

I would stretch afterwards, except with my legs where I would before - but that's more a personal preference since I find it helps with my lower back if my legs are stretched. I think it's partly down to the amount of running I do.

If cardio I'll do dynamic stretching and foam rolling beforehand, because now I'm in my early 30s I just know something is going to give at some point and I want to delay it as much as possible. I've had issues with my back most of my adult life (which is mostly gone while I have a regular exercise routine as part of my life), and I twisted my ankle really badly a few years ago and it took more than half a year to recover - so I really don't want a repeat.

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by Harry Bizzle » Sun Aug 02, 2020 2:37 pm

Ha! Thanks, Winckle. Rocsteady - my max is 73kg when doing sets of three.

It's by far my strongest lift and disproportionately so. My max bench is only 100kg - which, weirdly, is probably my weakest, or at least the one I have struggled the most to progress.

Unfortunately, I injured my shoulder last year and had to take time off pressing overhead and a month or two after I got back to it, COVID happened.

I benched 70kg today, which felt absolutely fine in terms of strength, but I felt something not quite right with my shoulder in the first set so didn't put it up any further as I had planned, and had similar feelings in subsequent sets so only did 5,4 and 2 reps. I think my absolute pressing strength has not decreased by that much, but that maybe the stability in my shoulder has decreased (maybe not training stabilising muscles in the same way) and I probably need to work my way up more slowly to build that back, but am open to thoughts others might have.

I really don't want to get back in the gym after so long and mess my shoulder up immediately.

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Tomous
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by Tomous » Mon Aug 03, 2020 1:26 pm

Quite keen to improve the protein content in my diet.

What do people have for breakfast in that regard? And are protein shakes worth considering?

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Oblomov Boblomov
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by Oblomov Boblomov » Mon Aug 03, 2020 2:12 pm

Oblomov Boblomov wrote:Very impressed if it's strict form 75kg OHP for 5 reps! That's a lot of strength.


Grumpy David wrote:

blackoutHERO wrote:


Out of interest, you two being the old-school strongmen of the thread, did you ever hit a 5 rep max strict form (i.e. no push) OHP and if so what was it?

I think the best I ever did was 62.5kg. That was years and years ago. I can't OHP at all these days otherwise I get unbearable pain in my neck/upper back for several days. I've experimented with a few techniques etc several times but it always ends the same: as soon as I get anywhere near a decent weight I incur this pain and it is absolutely hideous, mostly because of how long it lasts (usually around a week).

Looking forward to getting back to the gym again tomorrow, but this 45 minute max thing is really making it difficult. Last time I looked up at the clock just as I'd finished warming up for my second lift (bear in mind I'm actively trying to do things more quickly now as well) and had just 15 minutes left.

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Oblomov Boblomov
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by Oblomov Boblomov » Mon Aug 03, 2020 2:17 pm

Tomous wrote:Quite keen to improve the protein content in my diet.

What do people have for breakfast in that regard? And are protein shakes worth considering?

I think if you're eating enough food and making a good effort for it to be healthy, you're probably getting enough protein anyway. However, it can be particularly difficult in the morning if you're conditioned to crave a bowl of cereal and not much else (like me).

What I do the morning after a gym session is blend fortified soya milk with a banana and a big scoop of protein powder. I always use just basic whey protein, none of the fancy stuff, but I think Rocsteady has experience with that so can probably advise if you're interested.

I'll also do the same on getting back from a session if I haven't got a proper meal planned within the next half an hour or so.

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by Rocsteady » Mon Aug 03, 2020 2:42 pm

I have a ball of mozzarella on bread, sometimes with ham. Occasionally throw down a shake if I'm still hungry. If you're buying protein, like ob says, just buy bog standard whey. Some of the big brands are insanely overpriced as it's just marketing.

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by Grumpy David » Mon Aug 03, 2020 3:05 pm

Oblomov Boblomov wrote:
Oblomov Boblomov wrote:Very impressed if it's strict form 75kg OHP for 5 reps! That's a lot of strength.


Grumpy David wrote:

blackoutHERO wrote:


Out of interest, you two being the old-school strongmen of the thread, did you ever hit a 5 rep max strict form (i.e. no push) OHP and if so what was it?

I think the best I ever did was 62.5kg. That was years and years ago. I can't OHP at all these days otherwise I get unbearable pain in my neck/upper back for several days. I've experimented with a few techniques etc several times but it always ends the same: as soon as I get anywhere near a decent weight I incur this pain and it is absolutely hideous, mostly because of how long it lasts (usually around a week).

Looking forward to getting back to the gym again tomorrow, but this 45 minute max thing is really making it difficult. Last time I looked up at the clock just as I'd finished warming up for my second lift (bear in mind I'm actively trying to do things more quickly now as well) and had just 15 minutes left.


Definitely never did 75kg for 5! Maybe years ago I did 70kg 3x3 wearing a belt but more recently it would have been 67.5kg 3x3 or 65kg 3x5 (no belt). I went 4 plus years without weightlifting when I strawberry floated my back up and chose to be extra cautious going forwards (L5 S1 sciatica ain't no joke!). Did 30kg dumbells in each hand for 3x5 (night be worth giving them a go instead of barbells if you're getting pain!) a few months ago which I was happy with.

Much prefer bench press though. 120kg is my max 1RM and 105kg 3x5 would be my best lifts. And pull ups too.

I've been doing before work sessions and I'm amazed how much I enjoy it. It only works because I cycle to and from it and instead of heading to the office I'm heading home to shower but my energy levels for it are better than I'd expect them to be.

Doesn't seem like my gym has anyway to monitor who's been there an hour or more, doubt it's being enforced despite being a chain gym. :lol:

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by Winckle » Mon Aug 03, 2020 3:27 pm

First back at the gym since mid-March today. The DOMS tomorrow will be legendary!

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by Harry Bizzle » Mon Aug 03, 2020 3:49 pm

Tomous wrote:Quite keen to improve the protein content in my diet.

What do people have for breakfast in that regard? And are protein shakes worth considering?


Depends how many calories you’ve got to “spend” on your breakfast. I like having a huge dinner so keep things pretty light in the morning.

30-40g oats + teaspoon of honey + 80g frozen blueberries/raspberries
25g whey isolate + 200ml of lactose free milk or almond milk

is my current breakfast and is about 400 calories and 30g protein.

When I’m trying to eat more I’ll have 4 eggs scrambled in butter with two big fat pieces of seeded bread (which is surprisingly high in protein).


Protein shakes are certainly convenient and a good way of getting a quickly digesting protein in with very few calories - something like 20g of protein for 100 calories. I use isolate, which is more expensive than just whey concentrate but digests better and doesn’t give me horrendous wind. Not a huge fan on almond milk but it’s better than mixing it with water and I really can’t handle too much milk.


Oblomov Boblomov wrote:That was years and years ago. I can't OHP at all these days otherwise I get unbearable pain in my neck/upper back for several days. I've experimented with a few techniques etc several times but it always ends the same: as soon as I get anywhere near a decent weight I incur this pain and it is absolutely hideous, mostly because of how long it lasts (usually around a week).


Do you get under the bar as soon as it clears your head? I think it was actually BOH who mentioned it (years ago), but clenching your glutes like crazy also helps loads, both with spinal stability and not cheating by inadvertently bending your knees.

Brian Alsruhe also has a great video on how to improve your OHP - one of the biggest things that helps me is reseting your breath and brace at lockout rather than in the front rack position. Losing that tightness in that position is probably a bit dangerous when you’re not used to it, though, so definitely practice and get comfortable with it at lower weights before going for any PRs.

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Oblomov Boblomov
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by Oblomov Boblomov » Mon Aug 03, 2020 4:25 pm

Harry Bizzle wrote:
Oblomov Boblomov wrote:That was years and years ago. I can't OHP at all these days otherwise I get unbearable pain in my neck/upper back for several days. I've experimented with a few techniques etc several times but it always ends the same: as soon as I get anywhere near a decent weight I incur this pain and it is absolutely hideous, mostly because of how long it lasts (usually around a week).


Do you get under the bar as soon as it clears your head? I think it was actually BOH who mentioned it (years ago), but clenching your glutes like crazy also helps loads, both with spinal stability and not cheating by inadvertently bending your knees.

I used to do it all the time with no problem, so I'm not really sure what changed. To be honest I am a little reluctant to even test it out again, as the pain is actually quite debilitating and even prevents me from sleeping!

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by 7256930752 » Mon Aug 03, 2020 4:47 pm

I'm glad I'm not the only one humbled by that OHP. That's awesome Harry.

As for whey protein, it's definitely worth having. I like to make my own protein bars and ice cream with it it now but if I'm in a rush I'll just drink it like a normal shake.

Had last week finding out what my strength was like and have started on:

Squat - 90Kg
Bench - 65Kg
Deadlift - 110Kg
OHP - 35KG

A bit disappointing to be starting so light but I figure it will be better to have solid progress through the first couple of months without getting stuck.

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by blackoutHERO » Mon Aug 03, 2020 5:11 pm

Oblomov Boblomov wrote:Out of interest, you two being the old-school strongmen of the thread, did you ever hit a 5 rep max strict form (i.e. no push) OHP and if so what was it?


I never trained OHP properly but I remember doing 3 at 80kg strict. That was when I was benching 140 and weighed like 105.

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Oblomov Boblomov
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by Oblomov Boblomov » Mon Aug 03, 2020 5:14 pm

:shock:

Monster :lol:

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by blackoutHERO » Mon Aug 03, 2020 5:20 pm

I was uncomfortably big at that stage. Definitely happier sitting between 95-100 now.

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by 7256930752 » Wed Aug 05, 2020 11:43 am

blackoutHERO wrote:I was uncomfortably big at that stage. Definitely happier sitting between 95-100 now.

On that note, does anyone else find bulking more challenging psychologically? Obviously eating lots is good but when you've spent a while losing weight I find it hard to want to put on weight even though I know I look too skinny.


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