Let's try again...
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Just read a good quote that pretty much everyone here understands as gospel:<br />
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[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]<br />
<br />
[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] -
[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]<br />
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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!! -
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.<br />
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So you should be on about 75-80 I think...<br />
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Edit: though it would depend on your technique for dumbbell press - if you're how to decide it is different to barbell shoulder width -
[quote name='NTA' timestamp='1359675845' post='340815']<br />
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).<br />
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Once I can do 3 x 10 of each, I should be able to set a new 1RM. In theory.<br />
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[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]<br />
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Deadlift I know I can do multiple reps @ 110kg with straps, so maybe I'm looking at 130kg there<br />
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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.<br />
[/quote]<br />
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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.<br />
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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. -
Backward - I think you might be right about the neck position. I'll give it a try - thanks.<br />
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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=':)' /><br />
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Km times:<br />
1 - 4:52<br />
2 - 4:49<br />
3 - 5:12<br />
4 - 6:05 (the walking bit)<br />
5 - 5:55 (this km was a 20 metre ascent overall)<br />
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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. -
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:<br />
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Float 120s, rest 60s<br />
Float 60s, rest 30s<br />
Float 30s, rest 60s<br />
Cat voms x 10<br />
Rock position for two minutes<br />
Buddha position for one minute<br />
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Stretch the backs of the legs, contemplate going to gym tomorrow morning.... -
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!
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Yep do some box squats. They are excellent for technique.<br />
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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.<br /> -
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.<br />
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[quote name='NTA' timestamp='1359154930' post='339648']<br />
95.4, Chest 109, Waist 99, Hips 103.<br />
[/quote]<br />
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Today: 93.2, Chest 108, Waist 97, Hips 102.<br />
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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
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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. <br />
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More rain predicted tomorrow. Hopefully I can get out for a ride sometime. -
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.<br />
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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.<br />
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[b]Bench press[/b]<br />
6 x 40 kg warmup<br />
10 x 60<br />
10 x 60<br />
10 x 60<br />
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.<br />
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[b]Deadlift[/b]<br />
6 x 60 kg warmup<br />
10 x 90 kg no straps<br />
2 x 140 kg - straps fo sho! This was basically testing my limit and I felt I could go more<br />
2 x 150 kg<br />
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.<br />
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[b]Military press [/b] - though my heels aren't together so is it really?<br />
6 x 40 kg warmup<br />
Tried 70 kg but couldn't put it up, even with as little heel spring<br />
1 x 60 kg - needs work.<br />
This is my 1RM.<br />
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[b]Squats[/b]<br />
6 x 40 kg warmup<br />
2 x 70 kg - bit of a tester to get into the groove on deep technique<br />
1 x 100 kg - unspotted except for the catch bars. Felt I could go more with human assistance<br />
1 x 110 kg - didn't need the spotters but it was bloody hard to get up!<br />
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.<br />
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[b]Chin ups[/b] - 9, 7, 6<br />
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Done in about 45 minutes including rest. Back still a little sore from squats.<br />
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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). -
Karate tonight. Back still sore from weights yesterday so got the missus on massage patrol.<br />
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No happy ending.<br />
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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.<br />
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Will ask one of the trainers when I'm at gym tomorrow for some pointers. -
You might benefit from putting something under your heels just to take the pressure off. A piece of wood like 2x4 or even a 1x4 could work. You could also grab a plate for under each heel. This should allow you to keep your heel in contact with the floor (via the plate) and should aid in your technique while you're learning it
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bio mechanics of people are waaay different two -the length of the levers from person to person is obviously different, and also flexibility. So getting thighs parallel to the floor for one person may be over squatting for the next and so on. Also length of back changes things etc etc etc. Just make sure you're in control of the whole operation, not bouncing at the bottom and all that.<br />
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And the more you do them, the lower you will be able to go too as your flexibility increases too.<br />
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So don't panic Mr Mainwaring! -
If your heels are lifting you aren't sitting back far enough and you'll be putting more pressure on your quads and knees. Again I'd really suggest box squats to get you confident with sitting back - if you aren't leading the movement with your butt you are going to be doing it wrong - also bar position and where you are looking really impact on your balance. If you are looking at your feet, or where your knees are tracking, or yourself in the mirror you won't be in a strong position and will likely collapse forwards. Head up a bit and looking upwards keeps you more upright through the torso.<br />
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Great idea to get a PT to assist. It feels great to stack on the weight but you want to know you are doing it right! -
Gym today. Was increasing weight across all sets and trying for a new 1RM in bench.<br />
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[b]Bench press[/b]<br />
6 x 40<br />
6 x 60<br />
Attempted 100kg at this point but failed. More preparation required.<br />
10 x 70<br />
8 x 70<br />
5 x 70<br />
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[b]Squats [/b]<br />
Asked for some advice - trainer said my glute area is stronger than my quads, so I needed to get some elevation in my heels. Stuck a 10kg plate under each heel and it definitely felt better<br />
6 x 50<br />
10 x 70<br />
8 x 70<br />
8 x 70<br />
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[b]Military Press[/b]<br />
6 x 20<br />
8 x 50<br />
7 x 50<br />
6 x 50 - and that last rep took two goes!<br />
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[b]Deadlift[/b]<br />
6 x 70<br />
10 x 110 - using straps for this kind of weight but gripping as hard as I can at the same time<br />
10 x 110<br />
8 x 110 - lost my concentration here and nearly fell over backwards!<br />
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[b]Chin ups[/b] - 5, 5, 4<br />
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[b]Dips[/b] - 7, 4, 4<br />
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About 55 minutes including rest between sets. Trying to keep it to 60 seconds but between advice and talking to other patrons, I'll take it.<br />
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The drop sets were a necessary evil - these will be my new benchmarks until I can do 10 of each in three sets, then we'll increase by 10 kg<br />
