rev210
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Posts posted by rev210
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Heave means pullup ? Or throw up?
Or is it pullup till you throw up?
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pretty easy to fix dude good news there.
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Chin up / chest up causes as much issue (no hip drive) as head down. People seem to go overboard on tweaks vs core learnings.
I was taught at the very begining to work on hip hinge, then tweak other stuff like elbows back and chest up. Hip activation was the most critical part moving through the right alignment and position. I am not saying to the neglect of the other things but, if it isn't executed the squat isn't going to go right.
Looking down a little, a spot a few meters away on the ground , (as opposed to staring into the ceiling) helps to get the hip activation. When you are learning. High bar vs low bar also comes into play on how vertical the torso appears with the right spine and plane of movement vs depth.
Dan , reading back on your stuff, I am now pretty sure hip drive is your issue also.
Dan green in this training vid isn't checking light bulbs
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looks vintage.
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Thanks, I definitely need to put in more effort I think.
Today is just active recovery, I get really bad doms after having even a short break
I'd like to share something that may prove helpfull . Doms is a normal part of life.It's different to injuries or mobility issues, which deserve some attention. Make it irrelevant to your training. Don't give it any thought, it doesn't deserve it. Accept it an move on. Paying attention to it holds you back and you may find excuses not to train or lose motivation.
Don't try to avoid doms it's a waste of time. Just train correctly and accept it may or may not occur.
In the past I would sometimes not get doms and then sometimes I'd get doms along with pain that seemed like severe tendonitis , I held to instruction and trained anyway. I learnt it's nothing to worry about.
Hopefully that helps.
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So I did this, I'm thinking about moving up with the butt first yes? It's obviously easy to do with no weights, I'm not really sure what I'm meant to be feeling though, it seems a quicker motion however.
Pretty much.
The fact you are noticing a 'quicker' motion means it's on like donkey kong. That there is the issue. Using the hips will produce way more power. The results will include 'speed' and power. Once the load is on, the hips will generate inertia and power in the lift. Hips are super important in squats .
do some focus on getting the most out of that section of the movement , enjoy exploiting it for a while and getting used to it.
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Thinking about this one, I doubt it's anything to do with mobility at all. I'd say hip drive on this one.
Leesh , give this a shot and see if anything feels different. Without a bar or anything , get into a deep squat position.
if you can imagine at the top of your butt (where the tail bone is) You want to focus on driving upwards from that point as you move up. When the hip hinge is moving you will feel the movement has more strength the force will be moving through that point as a focus. Try this a few times without thinking about 'chest up' etc, till you recongise the hip motion.
If you have no hip drive , it will be becasue you have been taught to look all chest up and pretty in the squat first. Without hip drive the legs and quads cop the load alot more. I reckon this is pretty common. I recall this was one of my issues from way back when I learnt to squat right.
If I am right , then that weight you are doing will get blown into the weeds pretty quick.
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Some questions : to what extent or what is the point of the fat loss ? What level are you at now? How much do you weigh? How old are you?
To your questions;
-Types of cardio you found worked the best - include duration, intensity, frequency etc
* In the past I got leaner doing no cardio.
- Meals you found helped keep size whilst helping you become leaner, were they simple to make and cals etc.
*Pre-cook chicken meals that are good to eat cold and take it to work helps.
- Supplements you found helped
*I did work then ate well and appart from the odd shake, didn't require them.
- Things not to do
* Don't Drink booze without accounting for it or working it out.
* Don't have comfortable workouts or routines (That doesn't mean volume it means the whole process).
- Did you change your resistance training? If so why, what exercises were substituted with what?
* No. The diet does the work. Training intensity is not altered
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results from tonight.
Did some rear and side dumbell raises
27 pullups (only 2 down from last time)
75 pushups (a few short)
50 dips (a few short)
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1
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14/10/13
Squat
20kg x 10
30kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10
Knee started bending in after the last set so I guess it's more the leg being tired than under a heavy load, still have nfi how to fix it.
If you didn't have the knee bend in for the 60 reps beforehand , I wouldn't even stress about it.
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Nothing done since aug.
Adjusting to new job. Poor diet(not enough food) and no excersise.
Will benchmark tonight a few things and see where i end up
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Sorry about not getting back to you Dan, been quite busy
I did things the way I wanted in terms of setting myself up to have a go at 8+ continuous reps as right now that's the mark of whether I've improved and I'm just not seeing any gain there.
Consider what is in that goal. you wanted to get a single set of 8 or more reps and not say, continue to train your intensity? When you asked me for some input wasn't it to train more intensely?
Did I get the results I wanted, no. I genuinely expected to see at least 8 have a go at 9 or squeeze out 9 and rack it.
The no so secret , secret is what you have been doing so far isn't necessarily about increasing this lift. The things I had you do are about perseverence testing and pushing you into dissapointment. Easy enough to examine your benchpress and program but, if you are giving less than 50%? (based on your numbers below)
Committed as per normal,
You are little low on it
I went for that 8th rep being 95% sure I wouldn't make it based on how much 7 took out of me,
If you are 95% betting against yourself in the mind, will that help or hinder your efforts? Question why you entertain that thought, is it useful?
In terms of my response, I'm disappointed, as I thought I'd put in a bit to do those 30 reps previously and was keen to see a gain in the initial continuous reps.
Thats a reaction. A response is more about what you are going to do about the situation. Also, is it interesting that revealed in that statement is a belief that you maybe have earnt a result from a past effort?
I will note, at the moment when I wake up, I'm not really feeling refreshed. I went for a walk this morning to help me wake up which I had stopped doing because of my leg, Chiro said pelvis will love movement so get walking.
I've been a bit "emo" as Kate calls it, in terms of being a bit meh about gym because of my leg and not being able to do squats and deads.
This is something to keep in mind as a potential obsticle but, what actions will you take to address it ,if you consider it one?
Commitment is still there, say 6-7, enthusiasm is probably a 4-5.
Your commitment is set as high as your passion or enthusiasm, so at 4-5 it's less than 50%.
Just to recap. What I have been getting you to do isnt about getting you bench press numbers for one set. What you observed is that when someone provides a 'push' (makes up for the low commitment) you gave a greater effort than left to your own devices.
Think about what is addressable in this. What could you do about it?
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I'll field this one. That's a good question rev. We do it for three reasons, that some may not agree with, but we believe in:
1. Walking the talk at any time on any day. If we can lift our max at the end of our volume training, we can do it on any given time of any given day after a quick warm up, if you want the bragging rights. Leesh proved this by doing 45kg the other day after her warm up, because she wanted to know if she could still lift at that weight - she did it with ease because her volume training, despite lower weights, supports it. You can train to comfortably lift a given weight without ever having lifted it before - 1RM calculators are based on this. It's not always the most efficient way to get there, but it can't be said that it doesn't work.
You have said before your training isn't strength focused but, asthetic (subjective). So the 1rm in both your cases are unremarkable ( this is not a focus for your training so it's understandable, not knocking the strength improvements) . I was just responding to what I thought was a dissapointment regarding a lift for Leesh. Might have missunderstood.
2. Mental reward and preparedness for the lift. We "earn" our 1RMs by slogging through our volume first. To us, a 1RM is merely a few kg more on the bar for only a single repetition, rather than a huge step up from a warm up. Mentally, this makes the 1RM seem inconsequential and easy. If you haven't trained this way before, it can be difficult to grasp what this does for your fighting spirit at the end of your sets. We finish on the 1RM, because we don't step back in weight unless we miss a rep, and the next time we hit the weights for volume, they suddenly feel a hell of a lot lighter in comparison.
If it's enjoyable then why not.
3. Our training is focused on volume and similar to GVT principles with regard to creating hypertrophy. Outright strength and 1RM are not our priority; we are there to damage muscle and burn a shitload of calories with our volume. Our 1RM serves as a benchmark and a plateau breaker when/if we need it to increase our volume weights.
Might not be the best way to do that or even effective but, again why not if it keeps the major goal fun.
I also disagree that you can do the exact same volume after attempting a 1RM straight up as you could if you left the 1RM til the end. If you can, then it likely wasn't your true 1RM, or your volume weights aren't anywhere near your 1RM weight. Muscles get tired!
Why not give it a try and see? Be interesting for you to find out. Remember I don't train volume and I topped all the challenges for volume ( i have reason to believe you may be suprised). Unless we are talking running 10km, in which case I will fall over and die 500m down the road.
To me, it's a logical fallacy to suggest that a 1RM at the end of volume training isn't your true 1RM, if you're going to maintain that volume training after a 1RM is your true potential for volume too.
Don't quite understand that one. Maybe you mean your 1rm is under different conditions to what people normally call a max lift. ie: after you do x reps /sets then how much can you lift , thats your version of 1rm?
Case in point: Leesh has made some great strength and physical gains training this way, as have I...and we continue to do so. People can knock it, but can they really say that it doesn't work for our goals if we are achieving them?
Physical gains (subjective) sure. Strength gains ...yes. Great ...well thats relative , maybe not in my books but, you have other goals and picking some strength up is a bonus even if it's traded for doing it a little slower. Having said that gaining strength and looking better is what you have there and you have a routine you like to boot. I am not going to knock that at all. I think your program is evolving and you have added some different ideas along the way. Keep it up you could be onto something.
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So Dan,
I'll share my thoughts with you about what happened but, if you could answer these..
first, did you do things the way you 'wanted' ?
second , did you get the result you 'wanted' ?
If you did things the way you wanted , then how committed were you on a scale of 1 to 10 (think of this in terms of passion or enthusiasm).
If you didn't get the result you wanted , what is your response?
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that foot situation contributes to sciatic nerve problems for sure. Podiatrist will sort it. Possibly you had it comming with the running you used to do. If you need orthodics and run without them , the forces do their nasty work over time.
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I'm in two minds now,
try your best not to be in readiness for the workout. Become single minded if you can. Decide ,commit and execute.
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To keep it simple Dan. Pick what you 'want' to do for Bench for tonight. You might do what you used to do , you might try something else.. But, pick something you 'want'. You can challenge yourself if you 'want' or you can make it comfortable. You choose this time for yourself.
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don't get why you do the heaviest sets last. It's actually counter productive and scientifically baseless. More importantly , you want to lift the heavier weight as opposed to not? I assume a 1x 45kg would be preferable to 0x45kg? You can do the same exact volume as well.
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this is a rest week in terms of stress. So , you can do what you would like to do. why not try for 9 or 10?
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My guess is you have hurt your back (lower spine) or it may be piriformis sydrome, this can occur 'without' the knot in the muscle. The sciatic nerve is responsible for what you have either way and it's being messed with.
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I used to always do 3x10s and my strength loss after time was the same then, I'd say doing 3x 10 with 1min breaks is harder than doing a set of 7 then 2s and 1's to 30.
You would say that but, then you'd be wrong buddy. You are playing with 116kg not 110kg big difference.
100kg is only 100kg, it's not 116kg. When I ask how much you lift on the bench press , I am asking for the maximum weight for 1 rep or more. Becasue you do 10 on 100kg doesn't equal 130kg lift you have never done.
Train heavy and the girly 10+ reps are easy on 100kg.
I did that bench challenge after not benching for many years. I did not train bench press , then I did more reps than the younger bro-press 3x10 training brigade. My 1rm would have been higher, job done I get the rest of the multi rep abillity as a bonus.
You are stronger. the proof is in the bigger number. Burn that fake stronger-Dan history. That historical Dan was a wimp compared to you, he missed his chance to lift a bigger number. ha ha...
I would say I was stronger back then, as I could do 3x10 at 100 with 60 sec breaks and was doing pretty much only upper body work 3 times a week. I can't see me being able to throw up 3x 10 at 100 with 60 sec breaks at the moment. I was also 25 then, not 31.
You lifed 100kg then and 116kg now. You think you were stronger , you weren't. You should get that straight in your thinking, it's a waste of your energy and interferes with your belief in your achievements today.
I do think my 1RM if ever tested would be higher now, but I still maintain that 3x10s continuous with 60sec breaks was better than what I'm doing now in terms of endurance and ability to repeat it.
Rubbish. If you get to 130kg 1RM you can drink a 6 pack of beer and do that weak ass 100kg lift workout you used to do with 60sec breaks in the same manner.
lRecovering OK. Thought I'd be very tender today as normally the second day is my sore day but I'm actually about the same if not a little better in some spots but I ate a lot of protein yesterday and will do the same today.
Thanks again for your time and comments, always appreciated.
I am happy to see the improvements and struggle you are putting into the sessions after just a couple. I am glad to help if I can mate.
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I guess we see it differently, I don't see it as an excuse, but a statement of what I've found the facts to be in the time I've lifted anything.
Facts of observation (Consider a sample less than 30 not valid). You conclusion is not correct. The effort before this one demonstrated that.
If you don't use it you lose it. As I said, it comes back, and usually pretty quick, but it does drop off. When I stopped lifting last time I was doing 3x10 @ 100kg for bench. When I started back up years later, I certainly was nowhere near that.
You should understand why you might lose it. To maintain an elite level of performance is different to where you are at (no offence).
But seriously (and with a tone of tough love) look at what drivel is in what you just typed in context of today. Consider you have now done 8x 116kg. So that 10 x 100kg is now a distant sub-par lift effort compared to what you can do. You are also older and have the sleep deprivation and stress of a new father going on. 3x 10 @ 100kg is so last year , you are now a fashionable .....
Your 1RM if you ever tested it would be even more impressive a gap.
If nothing else, this has given me a different view on when/how to train a muscle in that a week between sessions on a muscle group is actually OK and means you can push harder than I would normally if I was doing full bodies 3x weekly.
Sure thing.
I did feel a sense of accomplishment after getting the 30 out, especially after having to attempt the final rep a few times, the few failures in there, whilst not counting as reps, certainly counted as effort. I did not give up on them as easily as I would've previously.
It was a brutal slog. You have just scraped into the capabillity you have to get something done. You showed commitment and fiinished. The reward is the experience and knowing you made it through you will back yourself just that bit more.
The successful 30th rep was like that, I went up and it was a struggle but I pushed through it.
Yes. That 30th rep is now in your arsenal.
Let me know when you are recovered mate.
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traditionally I start to lose strength after a week or so, it comes back quick, but the "peak" is knocked off so to speak.
Your mind has many excuses. Lets get rid of them. It's not real but, it does set a condition/belief in your head to excuse weakness. What you believe about yourself can change. Would you rather believe that your strength is unfailing and always increasing? It is always about choice.
Don't worry , you have gained strength. You will comfortably get 8 reps on a normal training day. In fact you might get more. You can break for a few months and you will still be doing that (provided you eat /rest ok).
Once you are done you will be back to the routine doing more and most importantly you will be able to choose to give more.
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Thats all good. Great work!
You can be proud of that effort.
These sessions are designed to push you mentally and physically. To grow your mental strength , you have to face physical hardship and dissapointment. Then you must find a way to adapt. The numbers I gave you were meant to intimidate you and give you a little too much to think about (more than before). As a result, I was confident the reps on the first set would drop, if that took enough hold. By placing my expectations on you, there is some additional pressure.
Don't be concerned with the 10 reps that turned into 7 . The point is that you suffered through the 30.
I comparision to your past gym efforts , where does that little workout come in terms of what you gave?
Try to note the types of thoughts you were having through the process. What thoughts were helping you and what thoughts did you have that were negative?
Now you must take care of the chest and shoulders . You may need to ice pack, also the rotators at the back (get the wife to prod around there for any tenderness). Also do some gentle rotator activation movements in the next few days and stay away from pressing anything for a week. You have earnt the rest.
Pullup Progress And Improvement Thread.
in Health & Wellbeing
Posted
interesting definition... I'm 40 and not heard of 'heaves' till you mentioned it . Jack Lalanne performed 1000 pushups and 1000 pull ups when he was 45 ( in 1959) thats what they called them back then too.... because of time machine equipped yuppies from the 80s.
Anyway , whatever you want to call them. The movement is what this thread is all about so post up improvements and progress.
On that topic , I just managed 29 pullups . An improvement of 2 from Monday. One more to go....