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Oblomov Boblomov
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by Oblomov Boblomov » Sun Aug 23, 2020 11:48 am

5x5 bench for 80kg just now. Very happy with that and didn't expect it after only just getting back up to 77.5kg earlier in the week.

Also was inspired by the chat in the thread to try and really get back into the power clean, so did 5x3 for 70kg. I find the main thing I have to concentrate on each rep is to be confident that my shoulders will catch the bar and to therefore make sure I'm whipping my hands round as quickly as possible, so it lands on my fingers and not my actual hand. I've had to deal with several bouts of minor hand injury due to not doing that properly in the past.

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Harry Bizzle
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by Harry Bizzle » Tue Aug 25, 2020 9:40 pm

Had a :shock: moment when on the way to the gym I realised I was going to be squatting 5x5 and not 3x5.

Excuses first, as is customary - I’m shattered today. Two long days of work and poor sleep the past two nights. But that (95kg) was much harder than I thought it would be.

Pre-lockdown I was doing 100kg for 3x10-12 reps so this is a big shock. Will see how I feel next squat session when I’m a bit better rested.


Haven’t eaten much today (make sure to use all applicable excuses) so am going to eat a whole pizza to myself and conk out.

instagram: @habiz
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Oblomov Boblomov
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by Oblomov Boblomov » Sun Aug 30, 2020 10:35 pm

Tried a timed 5k yesterday... 25mins 15sec :( a long way off the sub-22mins I used to enjoy. Bear in mind too this was on an empty running track, so it's even worse, as before I'd only be timed at Parkrun, where there would be hills/people to contend with.

Power clean up to 72.5kg today. Fairly confident I'll hit 75kg next time.

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Rocsteady
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by Rocsteady » Mon Aug 31, 2020 7:26 am

Sub 22 mins 5k is impressive!

I'm somewhat off the exercise currently, got serious lower back problems so having multiple physio sessions a week to try correct it.

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blackoutHERO
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by blackoutHERO » Mon Aug 31, 2020 12:36 pm

Excited to test my deadlift on a proper bar with knurling. Managed 215x5 the other day on my shite bar so I reckon I'm in a position I could pull a 240. Keep on going way I am I could be setting a PB for first time in about 7 years #pray4BOH

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Harry Bizzle
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by Harry Bizzle » Mon Aug 31, 2020 6:30 pm

blackoutHERO wrote:Excited to test my deadlift on a proper bar with knurling. Managed 215x5 the other day on my shite bar so I reckon I'm in a position I could pull a 240. Keep on going way I am I could be setting a PB for first time in about 7 years #pray4BOH


What do your warm up sets like when going for 215x5? I usually start with 40kg for 10 reps and then slowly decrease reps until for say, 115kg for 5x5, I did something like 60x5, 80x5, 100x3, 110x2. But I still don’t really feel like I’m “warm” until my third working set.

It’s similar for squats, these days. The first 1-2 working sets feel tight, like muscles are at risk of a strain or something and then the last three sets are almost easier than the first two.

instagram: @habiz
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blackoutHERO
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by blackoutHERO » Tue Sep 01, 2020 9:37 am

Harry Bizzle wrote:
blackoutHERO wrote:Excited to test my deadlift on a proper bar with knurling. Managed 215x5 the other day on my shite bar so I reckon I'm in a position I could pull a 240. Keep on going way I am I could be setting a PB for first time in about 7 years #pray4BOH


What do your warm up sets like when going for 215x5? I usually start with 40kg for 10 reps and then slowly decrease reps until for say, 115kg for 5x5, I did something like 60x5, 80x5, 100x3, 110x2. But I still don’t really feel like I’m “warm” until my third working set.

It’s similar for squats, these days. The first 1-2 working sets feel tight, like muscles are at risk of a strain or something and then the last three sets are almost easier than the first two.


Plenty of muscle activation, glutes, lats, some core work to waken up my abs. Been doing a 10 minute walk with some lunges, some box jumps thrown in too just to get those explosive fibres going.

Deadlifting 215 would be:
70x5, 70x5, 110x5, 130x3, 150x3, 170x1, 190x1, 205x1, 215x3, 215x5.

Squatting 160 would be:
Bar x 10, 60x8, 60x5, 100x5, 120x3, 140x1, 160x5x5

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Harry Bizzle
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by Harry Bizzle » Tue Sep 01, 2020 3:32 pm

blackoutHERO wrote:
Harry Bizzle wrote:
blackoutHERO wrote:Excited to test my deadlift on a proper bar with knurling. Managed 215x5 the other day on my shite bar so I reckon I'm in a position I could pull a 240. Keep on going way I am I could be setting a PB for first time in about 7 years #pray4BOH


What do your warm up sets like when going for 215x5? I usually start with 40kg for 10 reps and then slowly decrease reps until for say, 115kg for 5x5, I did something like 60x5, 80x5, 100x3, 110x2. But I still don’t really feel like I’m “warm” until my third working set.

It’s similar for squats, these days. The first 1-2 working sets feel tight, like muscles are at risk of a strain or something and then the last three sets are almost easier than the first two.


Plenty of muscle activation, glutes, lats, some core work to waken up my abs. Been doing a 10 minute walk with some lunges, some box jumps thrown in too just to get those explosive fibres going.

Deadlifting 215 would be:
70x5, 70x5, 110x5, 130x3, 150x3, 170x1, 190x1, 205x1, 215x3, 215x5.

Squatting 160 would be:
Bar x 10, 60x8, 60x5, 100x5, 120x3, 140x1, 160x5x5


Thanks. What do you do for glute and lat activation? I usually do some planks and find it makes my brace far, far stronger.

I want to get it right because at the moment I'm like 2-3 working sets in and realising I could have gone heavier.

I don't know why, but I'm feeling deadlifts way more in my lats and rhomboids than pre-lockdown.

instagram: @habiz
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blackoutHERO
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by blackoutHERO » Tue Sep 01, 2020 6:49 pm

Harry Bizzle wrote:
blackoutHERO wrote:
Harry Bizzle wrote:
blackoutHERO wrote:Excited to test my deadlift on a proper bar with knurling. Managed 215x5 the other day on my shite bar so I reckon I'm in a position I could pull a 240. Keep on going way I am I could be setting a PB for first time in about 7 years #pray4BOH


What do your warm up sets like when going for 215x5? I usually start with 40kg for 10 reps and then slowly decrease reps until for say, 115kg for 5x5, I did something like 60x5, 80x5, 100x3, 110x2. But I still don’t really feel like I’m “warm” until my third working set.

It’s similar for squats, these days. The first 1-2 working sets feel tight, like muscles are at risk of a strain or something and then the last three sets are almost easier than the first two.


Plenty of muscle activation, glutes, lats, some core work to waken up my abs. Been doing a 10 minute walk with some lunges, some box jumps thrown in too just to get those explosive fibres going.

Deadlifting 215 would be:
70x5, 70x5, 110x5, 130x3, 150x3, 170x1, 190x1, 205x1, 215x3, 215x5.

Squatting 160 would be:
Bar x 10, 60x8, 60x5, 100x5, 120x3, 140x1, 160x5x5


Thanks. What do you do for glute and lat activation? I usually do some planks and find it makes my brace far, far stronger.

I want to get it right because at the moment I'm like 2-3 working sets in and realising I could have gone heavier.

I don't know why, but I'm feeling deadlifts way more in my lats and rhomboids than pre-lockdown.


Deadbug: https://www.youtube.com/watch?v=Ky6ET_cRFx4
McGIll Crunch: https://www.youtube.com/watch?v=DDJIDySQFgU
Plank hard for 10 seconds trying to make my toes and elbows meet.
Ab Wheel 2x3
Lat 'Pulldown': https://www.youtube.com/watch?v=K4VAFznrNLk
Seated clams for hips: https://www.youtube.com/watch?v=DXi4HJI0dBQ

That's roughly off top of my head.

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Grumpy David
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by Grumpy David » Tue Sep 01, 2020 7:27 pm

Definitely done something to my back but not entirely sure what.

I did bench press at 95kg on Friday (no spotter). 1st set was hard but did my 5 reps reps. 2nd set I did 3 and felt I had a 4th in me. I didn't. Had to either do the roll of shame, or wait for someone nearby to see I was trapped or manage just enough strength to get the bar onto the first hook (way too low when actually locked out). I managed to get the left side of the bar onto the hook and then the right side but in doing so I felt a jolt down at the very bottom centre right of my spine. It wasn't painful but it was weird and I knew to not even bother trying any deadlifts and called it a day on the bench.

On Saturday I tried the trap bar deadlift at 60kg and felt a weird but not painful (but definitely not normal) feeling so again binned that idea. Thankfully overhead dumbbell press seemed fine so did that and lots of pull ups.

Did 80kg bench today with no issues (10, 8, 8, 6, 5, 5), focused on volume but just heavy enough to know if it would cause any issues and thankfully it didn't.

Trap bar deadlift at 60kg for 10. Ridiculously easy but focused on technique and doing it controlled rather than explosive. Definitely a weird feeling still so left it at that.

Very annoying at my self inflicted injury particularly as back issues have been the bane of my adult life and I thought were in the past. I did a 17 mile cycle into Central London and back and that was fine so I've got that option for legs but it's so disheartening. Will have to rethink my routine since I'm going to give myself 6 to 8 weeks off deadlifts or any lower body exercise. Pull ups and cycling for back and legs is my replacement.

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Oblomov Boblomov
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by Oblomov Boblomov » Tue Sep 01, 2020 11:49 pm

Rocsteady wrote:Sub 22 mins 5k is impressive!

I'm somewhat off the exercise currently, got serious lower back problems so having multiple physio sessions a week to try correct it.

:lol: cheers, but that's what I mean, it's depressing to be so much slower at the moment!

Sorry to hear about your continued fitness issues. Fingers crossed the physio sorts you out.

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Harry Bizzle
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by Harry Bizzle » Sat Sep 05, 2020 8:15 am

blackoutHERO wrote:
Harry Bizzle wrote:
blackoutHERO wrote:
Harry Bizzle wrote:
blackoutHERO wrote:Excited to test my deadlift on a proper bar with knurling. Managed 215x5 the other day on my shite bar so I reckon I'm in a position I could pull a 240. Keep on going way I am I could be setting a PB for first time in about 7 years #pray4BOH


What do your warm up sets like when going for 215x5? I usually start with 40kg for 10 reps and then slowly decrease reps until for say, 115kg for 5x5, I did something like 60x5, 80x5, 100x3, 110x2. But I still don’t really feel like I’m “warm” until my third working set.

It’s similar for squats, these days. The first 1-2 working sets feel tight, like muscles are at risk of a strain or something and then the last three sets are almost easier than the first two.


Plenty of muscle activation, glutes, lats, some core work to waken up my abs. Been doing a 10 minute walk with some lunges, some box jumps thrown in too just to get those explosive fibres going.

Deadlifting 215 would be:
70x5, 70x5, 110x5, 130x3, 150x3, 170x1, 190x1, 205x1, 215x3, 215x5.

Squatting 160 would be:
Bar x 10, 60x8, 60x5, 100x5, 120x3, 140x1, 160x5x5


Thanks. What do you do for glute and lat activation? I usually do some planks and find it makes my brace far, far stronger.

I want to get it right because at the moment I'm like 2-3 working sets in and realising I could have gone heavier.

I don't know why, but I'm feeling deadlifts way more in my lats and rhomboids than pre-lockdown.


Deadbug: https://www.youtube.com/watch?v=Ky6ET_cRFx4
McGIll Crunch: https://www.youtube.com/watch?v=DDJIDySQFgU
Plank hard for 10 seconds trying to make my toes and elbows meet.
Ab Wheel 2x3
Lat 'Pulldown': https://www.youtube.com/watch?v=K4VAFznrNLk
Seated clams for hips: https://www.youtube.com/watch?v=DXi4HJI0dBQ

That's roughly off top of my head.


Thanks for these. I gave a few of them a go for my squat workout the other day. I usually do planks anyway. I'm not sure I got much out of the deadbugs, but the clams really got my hips going and made me do some of those banded side step things and my squats felt so, so much better.

instagram: @habiz
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Rocsteady
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by Rocsteady » Sat Sep 05, 2020 10:01 am

Had an xray and seem to have a problem with my lumbar spine which is causing my lower back pain. Got an MRI in a couple of weeks to find out more.

Was told not to run in the meantime so had a half hour session on the gym's exercise bike last night. Tried to push myself hard but definitely didn't get the same feeling of a full cardio workout as I would have gotten running outside, if that makes sense.

Better than nothing and need to keep my cardio up somehow, though, so guess I'll stick at it. Need to use the interval settings to try improve.

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That's not a growth
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by That's not a growth » Sat Sep 05, 2020 10:21 am

I find static cycling so tedious, yet I'm fine on a treadmill. I found intervals made it less so, though.

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blackoutHERO
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by blackoutHERO » Sat Sep 05, 2020 11:45 am

Harry Bizzle wrote:
blackoutHERO wrote:
Harry Bizzle wrote:
blackoutHERO wrote:
Harry Bizzle wrote:
blackoutHERO wrote:Excited to test my deadlift on a proper bar with knurling. Managed 215x5 the other day on my shite bar so I reckon I'm in a position I could pull a 240. Keep on going way I am I could be setting a PB for first time in about 7 years #pray4BOH


What do your warm up sets like when going for 215x5? I usually start with 40kg for 10 reps and then slowly decrease reps until for say, 115kg for 5x5, I did something like 60x5, 80x5, 100x3, 110x2. But I still don’t really feel like I’m “warm” until my third working set.

It’s similar for squats, these days. The first 1-2 working sets feel tight, like muscles are at risk of a strain or something and then the last three sets are almost easier than the first two.


Plenty of muscle activation, glutes, lats, some core work to waken up my abs. Been doing a 10 minute walk with some lunges, some box jumps thrown in too just to get those explosive fibres going.

Deadlifting 215 would be:
70x5, 70x5, 110x5, 130x3, 150x3, 170x1, 190x1, 205x1, 215x3, 215x5.

Squatting 160 would be:
Bar x 10, 60x8, 60x5, 100x5, 120x3, 140x1, 160x5x5


Thanks. What do you do for glute and lat activation? I usually do some planks and find it makes my brace far, far stronger.

I want to get it right because at the moment I'm like 2-3 working sets in and realising I could have gone heavier.

I don't know why, but I'm feeling deadlifts way more in my lats and rhomboids than pre-lockdown.


Deadbug: https://www.youtube.com/watch?v=Ky6ET_cRFx4
McGIll Crunch: https://www.youtube.com/watch?v=DDJIDySQFgU
Plank hard for 10 seconds trying to make my toes and elbows meet.
Ab Wheel 2x3
Lat 'Pulldown': https://www.youtube.com/watch?v=K4VAFznrNLk
Seated clams for hips: https://www.youtube.com/watch?v=DXi4HJI0dBQ

That's roughly off top of my head.


Thanks for these. I gave a few of them a go for my squat workout the other day. I usually do planks anyway. I'm not sure I got much out of the deadbugs, but the clams really got my hips going and made me do some of those banded side step things and my squats felt so, so much better.



With the dead bugs make sure you're pushing your lower back against the ground. I tend to take a hand and put it on my abs now and then ensure they're contracted.

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Dig Dug
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by Dig Dug » Mon Sep 07, 2020 11:29 pm

Looking for suggestions as where to best get some of these in a pack of 4.
Image
Ideally they'd be strong enough not to pull apart when I'm using them.
They don't have to be the red/blue ones but they do need to be good for doing all sorts on.

Edit: the john lewis down the road from me has these:
https://www.johnlewis.com/reebok-floor- ... 4/p3687651
They're only 14mm thickness but I mainly want them to absorb impact when I'm doing cardio so I don't disturb the people living in the flat below me.
Without a floor guard I'm limited in what exercises I can do so if this does the job i'll be happy enough with it.

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gaminglegend
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by gaminglegend » Tue Sep 08, 2020 3:25 pm

Do you have to take creative everyday? I remember reading about cycles & such years ago, but now that I think about it I’ve had it everyday in a shake.

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blackoutHERO
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by blackoutHERO » Tue Sep 08, 2020 4:14 pm

I used to cycle years ago then I never bothered. I'm not sure what the reasoning for cycling was but I remember reading that taking everyday was fine.

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Grumpy David
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PostRe: GRFit | Fitness | Weightifting | Martial Arts | Join the club! Or do it next week.
by Grumpy David » Tue Sep 08, 2020 4:17 pm

gaminglegend wrote:Do you have to take creative everyday? I remember reading about cycles & such years ago, but now that I think about it I’ve had it everyday in a shake.


Can be taken everyday indefinitely. I take 5 grams a day every day.

Needing to cycle creatine is a myth. It's not a steroid, it's naturally found in food.

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Oblomov Boblomov
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by Oblomov Boblomov » Wed Sep 09, 2020 11:18 pm

Knocked 30 seconds off my 5k time, so down to 24m45s. Guess I have to be happy with the improvement.

Benched 82.5kg tonight but only for three sets instead of five. Felt incredibly heavy.

Deadlifted 122.5kg and there's still some way to go there. Need to remember to take chalk with me next time.

Saw some absolutely awful squatting and deadlifting going on by different people. Couldn't help wincing when a lad tried to pick up 120kg with a completely bent back. He failed!

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