Let's try again...

NTA

Must have been right stuffed - lay down in the garage to rest, and woke up half an hour later!

NTA

Karate tonight, followed by a bit of zen shit at home. Positions to help keep the knees working mainly, including stone (child pose to some) and Buddha. Clears the mind and I'm feeling a lot more positive about getting back into the exercise. 
 
Booked in to see the surgeon on the 11th. Hopefully he recommends minimally- or non-invasive - he's a specialist in the area so I'm hoping things will go better than the last Muppet who was a general surgeon. I look forward to putting this all behind me, pardon the pun... 
 
And hopefully, despite some pressure at work, I get Friday week off to go hiking the high country. Boss made some noise about work load with others being on leave, but fuck that noise. I'm going to be a happy little Vegemite and with hard work make sure I get what I want.

NTA

Took the boy for a walk tonight - 2.62km in 28:02. Not bad for someone his size and fitness. Need to do more of it to get him some energy, so I'll book in Saturdays when his Mum and Sister are at dance class.

NTA

Had a sneaky weigh-in this morning - 92.7kg, and I didn't even take a dump to do it <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
 
While I have been doing a bit of exercise, my eating discipline has been really good this week bar 1 choc chip cookie and a few marshmallows. Gut is basically back to normal after the holiday, and I don't miss the alcohol and mixers one bit. 
 
Problem is due to the health problems I'm not sleeping very well. Fortunately I'm fit enough to deal with it at present, but not sure how long I can go on with it. 
 
Mate at work wants to go for a lunch run tomorrow - 5km which should be interesting in the afternoon heat. Might do gym in the morning to give myself an excuse <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />

NTA

Gym tonight - didn't make it this morning due to poor sleep last night. With Mrs TA off on leave, I've got time after work, so cracked into it, skipping the warmup row due to the discomfort of sitting on a hard rowing seat <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_think.gif' class='bbc_emoticon' alt=':think:' /> With that in mind I also took it easy on the max weights so I didn't risk any further damage. Weights will go up as confidence grows. All sets had 60-70 seconds rest between, including changing exercise 
 
[b]Squats[/b] - really wanted to concentrate on getting through horizontal here: 
6 x 40kg warmup 
10 x 60 - first rep I actually dropped the bar into the catch rails because it was too high on my neck. I recovered it and drove it back up though. 
10 x 60 
10 x 60 
 
[b]Military Press[/b] - this is one where I should add some more weight next session 
6 x 30kg warmup 
10 x 40 
10 x 40 
10 x 40 
 
[b]Deadlift[/b] - nice and easy here to avoid potential damage <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> I was tempted to go big but first session back for a couple of weeks... 
6 x 60kg warmup 
10 x 80 
10 x 80 
10 x 80 
 
[b]Bench Press[/b] - really need to work on this one. Will probably go to 70kg and then dropsets with a spotter 
6 x 40kg warmup 
10 x 60 
10 x 60 
8 x 60 
 
[b]Chinup [/b]- 5, 5, 5 
 
[b]Dip[/b] - 5, 5, 4 
 
Completed in a tick over 40 minutes. Hopefully this helps with the sleep tonight. Might see if I can go again Saturday morning and better some of those weights.

BartMan

Prop Cyril and I used to have a 'qualification' system to up the weights. If we were doing 3 sets of 8 at a certain weight, we'd have to get all 3 sets out, 8 reps, before we'd put the weight up. So the above weights you'd be qualified to up everything pretty much. WE used to go up 2.5kg each time. Was great too, I was always chasing the big guy, and you'd have a good couple of workouts and start catching, and then he'd get back ahead, and so on. was all good fun!

NTA

The basic system I'm using will be 3 x 10 before increasing. Generally speaking, I'd like to that @ 75% of 1RM, but haven't really set any 1RM except for Bench (95kg). 
 
Once I can do 3 x 10 of each, I should be able to set a new 1RM. In theory. 
 
My squat 1RM with correct technique probably wouldn't be much more than 80-90kg as I seem to have a LOT of trouble getting through parallel without feeling like I'll fall over. 
 
Deadlift I know I can do multiple reps @ 110kg with straps, so maybe I'm looking at 130kg there 
 
Military probably around 60kg, which is one I'd really like to improve to get my shoulders back in order after years of funny positions in scrums.

NTA

Just read a good quote that pretty much everyone here understands as gospel: 
 
[color=#000000][font=Arial, Helvetica, sans-serif][size=3]"If the nutrition plan isn't right you won't go from fat to fit. [b]A good body is made in the kitchen and polished in the gym[/b]."[/size][/font][/color] 
 
[color=#000000][font=Arial, Helvetica, sans-serif][size=3]Read more: [url="http://www.smh.com.au/executive-style/fitness/do-fat-to-fit-regimes-work-20130130-2dkjk.html#ixzz2JbIMy02T"]http://www.smh.com.au/executive-style/fitness/do-fat-to-fit-regimes-work-20130130-2dkjk.html#ixzz2JbIMy02T[/url][/size][/font][/color]

BartMan

[quote]Military probably around 60kg, which is one I'd really like to improve to get my shoulders back in order after years of funny positions in scrums.[/quote] 
 
yeah, my press has been crap for years - 60 about the heaviest I could really go and comfprtably. but now I think after 4 years it would be getting heavier, but we don't do much heavy stuff. But have been shoulder pressing I think the 35kg dumbells on a recent ramp, so that must equate to 70 on the bar at least!! I hope. Wonder what we'll get next prog on SUnday!!

NTA

My experience is any dumbbell exercise should be multiplied by about 2.2 when moving to barbell. Stabilisers working in harmony makes things much easier. 
 
So you should be on about 75-80 I think... 
 
Edit: though it would depend on your technique for dumbbell press - if you're how to decide it is different to barbell shoulder width

Paekakboyz

[quote name='NTA' timestamp='1359675845' post='340815'] 
The basic system I'm using will be 3 x 10 before increasing. Generally speaking, I'd like to that @ 75% of 1RM, but haven't really set any 1RM except for Bench (95kg). 
 
Once I can do 3 x 10 of each, I should be able to set a new 1RM. In theory. 
 
[b]My squat 1RM with correct technique probably wouldn't be much more than 80-90kg as I seem to have a LOT of trouble getting through parallel without feeling like I'll fall over.[/b] 
 
Deadlift I know I can do multiple reps @ 110kg with straps, so maybe I'm looking at 130kg there 
 
Military probably around 60kg, which is one I'd really like to improve to get my shoulders back in order after years of funny positions in scrums. 
[/quote] 
 
In which direction?? forward or backwards? If you are trying to work on your form I'd suggest box squats - you just sit back on your heels and you can't help but do it right. Also make sure you are looking up a bit - don't look in the mirror (if at a gym) or even worse, at the ground. It'll tip you all over the show. 
 
From your training logs you do a heap of core work so I think it must just be form. Keep your elbows high as well - that activates your shoulders and gives the bar a solid platform to sit on.

NTA

Backward - I think you might be right about the neck position. I'll give it a try - thanks. 
 
Did the work run with a mate today. Was 5km in a tick under 27 minutes, which was a lot better than I was expecting, given the number of hills and my relative lack of recent form, as well as dropping into a walk at one point because my legs were sore after gym last night. Probably a bit of heartilage failure too <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
 
Km times: 
1 - 4:52 
2 - 4:49 
3 - 5:12 
4 - 6:05 (the walking bit) 
5 - 5:55 (this km was a 20 metre ascent overall) 
 
Probably went out a bit hard that first 2km but I was chasing my mate. Pointless of course - he's at least 30 seconds faster per km than I am.

NTA

Had a bit of a splurge at dinner tonight - appetite was off the chart and no surprise with the previous 24 hours of exercise. So before bed did some abs and stretching: 
 
Float 120s, rest 60s 
Float 60s, rest 30s 
Float 30s, rest 60s 
Cat voms x 10 
Rock position for two minutes 
Buddha position for one minute 
 
Stretch the backs of the legs, contemplate going to gym tomorrow morning....

Paekakboyz

If you can get someone to take a vid of your squatting that really helps in working on technique. Hell, post it up here and let the Fern analysis team go to work!

JK

Yep do some box squats. They are excellent for technique. 
 
The other good one is face to wall squats where your toes are an inch or so back from a well but these are better for when you have a tendency to lean too far forward which doesn't sound like your situation.

NTA

Slept in a little so probably won't make the gym at this point (and be back in time for Mrs TA to take Miss TA to dance class). So let's weigh in. 
 
[quote name='NTA' timestamp='1359154930' post='339648'] 
95.4, Chest 109, Waist 99, Hips 103. 
[/quote] 
 
Today: 93.2, Chest 108, Waist 97, Hips 102. 
 
Back on track. Last night's little splurge probably prevented a sub-93 but I've got somewhere to go with it now for next week

NTA

As explained on the 7s thread , I had to drain and re-stand a 1000L tank. Not too much physical hard work bar throwing some sleepers around and rolling a plastic tank across the lawn. Lot of gunk in there. Filthy patio roof the cause. 
 
More rain predicted tomorrow. Hopefully I can get out for a ride sometime.

NTA

Rode 46 km in just under two hours. First 20 done in my best time ever for that distance. But the Westerly swung around to the South for the homeward journey so it was a pretty ordinary return time

NTA

Quick gym session tonight after work. The aim was to set some 1 rep maximums that I didn't have already, so I can have a plan for my next lot of sets. I also wanted to kill of that 60kg bench press which had been bugging me for a while. 
 
When I walked in two gimps were doing very ordinary bent rows, using the rack when they could have done them with the bar set on the floor area, so bench it was. Hate that. 
 
[b]Bench press[/b] 
6 x 40 kg warmup 
10 x 60 
10 x 60 
10 x 60 
Finally knocked it off! Probably couldn't get there before due to fatigue from other exercises, as it felt strangely easy. The only wobble was in the last set once I got to 8 but I clamped down with my core, arched the back and made the last two easy. 
 
[b]Deadlift[/b] 
6 x 60 kg warmup 
10 x 90 kg no straps 
2 x 140 kg - straps fo sho! This was basically testing my limit and I felt I could go more 
2 x 150 kg 
Effectively 150 feels like my 1RM here - I did 2 for each just to make sure as it feels weird just picking the weight up and putting it down again. I means, ANY mug could pick up a big weight and then drop it. 
 
[b]Military press [/b] - though my heels aren't together so is it really? 
6 x 40 kg warmup 
Tried 70 kg but couldn't put it up, even with as little heel spring 
1 x 60 kg - needs work. 
This is my 1RM. 
 
[b]Squats[/b] 
6 x 40 kg warmup 
2 x 70 kg - bit of a tester to get into the groove on deep technique 
1 x 100 kg - unspotted except for the catch bars. Felt I could go more with human assistance 
1 x 110 kg - didn't need the spotters but it was bloody hard to get up! 
So that is a 1RM when hitting parallel. Not that I noticed except I hit the catch bar so I must have been down there somewhere. The legs coped easily, the back found it difficult, and my technique was not admirable. Perhaps I need the legs out a bit further add I just don't seem to have the flexibility to go heels-to-arse. 
 
[b]Chin ups[/b] - 9, 7, 6 
 
Done in about 45 minutes including rest. Back still a little sore from squats. 
 
Next visit to the gym will probably start with military press at higher weight (50 kg) to work on increasing that. And a 1RM goal for bench of 100 kg (currently 95).

NTA

Karate tonight. Back still sore from weights yesterday so got the missus on massage patrol. 
 
No happy ending. 
 
Have been watching video of guys doing back squats and realised my technique is still totally fuct. I don't seem to have my body upright enough, and my heels keep coming off the ground when I go to parallel, unless I get my chest almost touching my knees. 
 
Will ask one of the trainers when I'm at gym tomorrow for some pointers.

The Silver Fern

Let's try again...