Project: Anything Is Possible

[-FIGJAM-]

Bugger. If you are able to perform the exercise with minimal pain, no matter the weight then at least some improvement

[L33SH]

  On 24/04/2015 at 9:50 AM, tweety bird said:

Unfortunately depression is something I know to well having struggled with it most of my life and yes I find it does make it quiet difficult to workout/function with it.

I'm having trouble with it myself at the moment and it shows up mostly in my workout, I'm not sure what to do about it either this is my third year trying to loose some fat and look/function "normal" and I'm yet to get my mind working with me.

I hope you find something that helps with it I'm looking at some group training sessions right now to force me to do my best maybe you should try the same?

I know exactly what you mean. I've been on and off for years. At the moment I am pretty depressed due to some recent personal stuff that's happened to me. I just don't know how to be okay again, and I feel like I have no one to talk to. The people that do know what I've been through tell me I need to move on and move forward, but I don't know how. I feel so lost, empty and at times numb. Sometimes I just have to block out my thoughts to even get through the day without crying and I know I'm repressing a lot of my feelings atm, which will probably f**k me up even more long term, but it's the only strategy I have.

Then I have other factors affecting me at this point in time; such as missing home/family/friends and missing my job back home which I really enjoyed.

Gym is really the only outlet I have here. I do enjoy group fitness classes and I used to do boxing, which I loved, but my injuries make it difficult for me to be able to do those things, so I just stick to weights which I know I can do relatively pain free.

[-FIGJAM-]

Few years ago i came really close to taking my life. Note was written and everything the only thing that stopped me was the thought of mum finding me after i did it and having to clean my room.

I learned that you can't bottle everything up and that sometimes real strength comes from asking for help from the right people and moving on from the wrong influences.

I am not sure what is going on with you miss leesh, sounds like you need a solid vent session with someone close to you whose thoughts and opinions mean something to you.

The day that i didnt go through with killing myself was the day that i woke up, started living and enjoying life and the moments we share with the people we have around us that truly care about us. Its also the moment that I said to myself that it could always be worse, if i am down in the dumps things can only get better and I'd never feel that way again.

Obviously i am know expert but i really hope that you can figure something out that helps you find some more enjoyment and release.

[rev210]

  On 22/04/2015 at 12:53 PM, L33SH said:

  On 22/04/2015 at 12:51 PM, L33SH said:

One reason is that 75kg is not what I should be 1rming. Put my volume sets into a 1rm calculator and my 1rm comes out at nearly 100kg. Like I've said previously, I can squat 60kg for over 20 reps, so it's not a strength issue...yet I'm only just getting one rep of 75kg. I know it's a technique issue; I just don't know what I'm doing wrong with the heavier weight.

If you want , definately you can get there. But, the 1rm attempt on every workout isn't helping along with the volume. Not to knock the way you are working out as such ,you likely enjoy the volume. But, if you would like to notch up to the 100kg or so squat perhaps you might like to adopt a more suitable pure strength approach even if just for the squat only? You could do this just for the period till you hit the 100kg and then move back into the volume thing again once you get it.

75kg is pretty darn great though.

[Birds]

Hi Rev, Leesh here

What's a pure strength approach? What would I do differently? No volume?

[tweety bird]

  On 24/04/2015 at 1:05 PM, L33SH said:

I know exactly what you mean. I've been on and off for years. At the moment I am pretty depressed due to some recent personal stuff that's happened to me. I just don't know how to be okay again, and I feel like I have no one to talk to. The people that do know what I've been through tell me I need to move on and move forward, but I don't know how. I feel so lost, empty and at times numb. Sometimes I just have to block out my thoughts to even get through the day without crying and I know I'm repressing a lot of my feelings atm, which will probably f**k me up even more long term, but it's the only strategy I have.

Then I have other factors affecting me at this point in time; such as missing home/family/friends and missing my job back home which I really enjoyed.

Gym is really the only outlet I have here. I do enjoy group fitness classes and I used to do boxing, which I loved, but my injuries make it difficult for me to be able to do those things, so I just stick to weights which I know I can do relatively pain free.

I feel much the same way.

[rev210]

  On 26/04/2015 at 9:58 AM, Birds said:

Hi Rev, Leesh here

What's a pure strength approach? What would I do differently? No volume?

Take a powerlifting approach to the squat. If you would really love to hit 100kg for example. There is plenty of good info around to read over. Though remember you don't have to lift 100kg. Be clear about the 'values' something has to 'you' before you set out. The attempt could be a reward in itself? Or maybe it's not really worth the hassle? Do you squat for big quads or do you love being stronger ? Only you can answer that.

Looking at some basic ideas to implement , I would suggest ;

* Take some coaching from a power lifting trainer, even if just for the squat. Probably the best time and money spent to achieve the 100Kg in the best possible time. Squats are quite technical and it's a huge help having a coach through the lift to help improve . It's good for the pro's so it's good for anyone else. If 100kg is something that makes you feel excited then spending the cash on it could be a 'treat' to yourself. They can suggest some good changes to your program from actually observing you in the movement and also from what you have been doing. Beats the hell out of any suggestion I can make.

That aside some ideas I would suggest straight away;

* Don't do any more 1RM for 2-3months. 1RM are marginal for development vs risk as a constant training approach.

* Take a look at the technical aspects of the lift . Things like holding air in your belly when you lift (correct ab activation) etc.

* You can add some assistance movements. Abs are critical for lifts along with posterior chain, glutes and hips. The ab movements I was shown (a long time ago) are hanging leg raises (toes touch the bar/ or if too hard bend knees up to chest ( you should be showing the 'ass' so as to not make it a hip flexor movement) and/or standing cable pullovers (using lat pulldown & tricep rope)

* Box squats. These help sort technique out. Start at about 50% of your 1RM (37.5kg) . box of the right depth. The idea is to progress the weight each workout.

[L33SH]

27/04/15

Squat

20kg x 10

40kg x 5

60kg x 2

75kg x 1

70kg x 2

67.5kg x 7

65kg x 10

65kg x 10

60kg x 10

Pull-Up

7

6

5

4

[Birds]

Congrats on 67.5 x 7

Only a matter of time before those weight increases and extra reps translate to your 1RM

[L33SH]

Thanks

Hope so

[L33SH]

29/04/15

Bench Press

25kg x 10

40kg x 5

50kg x 2

55kg x 1

50kg x 4

47.5kg x 5

47.5kg x 6

45kg x 7

40kg x 12

Deadlift

30kg x 10

45kg x 7

60kg x 10

65kg x 9

Bicep Curl

15kg x 10

17.5kg x 10

20kg x 10

25kg x 6

[Birds]

Screen grab of Leesh during a pullups video

IMO some good shoulder and arm development on show

Definition also quite good considering Leesh is currently on a bit of a bulk to support strength and muscle development; at around 62kg, the heaviest she has been to my knowledge - also the healthiest looking IMO. Will be exciting times when she starts cutting, but we have a fair bit more strength and muscle to build until she's ready for that

[mr_rbman]

impressive...

[L33SH]

01/05/15

Squat

20kg x 10

40kg x 3

60kg x 2

75kg x 1

70kg x 3

67.5kg x 9

67.5kg x 5

65kg x 5

Pull-Up

8

5

5

4

[L33SH]

05/05/15

Bench Press

25kg x 10

40kg x 5

50kg x 2

56kg x 1

50kg x 5

50kg x 4

47.5kg x 6

45kg x 7

40kg x 13

Deadlift

30kg x 10

45kg x 10

60kg x 10

70kg x 7

Bicep Curl

15kg x 10

30kg x 5

22.5kg x 8

20kg x 10

20kg x 10

20kg x 8

[Birds]

Congrats on 50 x 5! New pb and 56 was a good strong rep for equal pb

[L33SH]

07/05/15

Squat

20kg x 10

40kg x 3

60kg x 2

75kg x 1

70kg x 6

70kg x 5

65kg x 10

65kg x 10

65kg x 10

Pull-Up

8

6

5

5

4

[L33SH]

15/05/15

Bench Press

25kg x 10

40kg x 5

50kg x 2

56kg x 1

56kg x 1

52.5kg x 2

50kg x 4

47.5kg x 4

40kg x 12

Deadlift

20kg x 10

50kg x 10

70kg x 5

80kg x 3

[L33SH]

20/05/15

Squat

20kg x 10

40kg x 3

60kg x 2

75kg x 1

70kg x 3

60kg x 10

60kg x 10

60kg x 10

50kg x 20

Pull-Up

7

5

4

4

4

[L33SH]

22/05/15

Bench Press

25kg x 10

40kg x 5

50kg x 2

57kg x 1

55kg x 1

50kg x 3

50kg x 3

45kg x 7

45kg x 7

Deadlift

40kg x 10

60kg x 10

80kg x 6