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  1. Replies
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    Core focused start Feet elevated situs SS flute...

    Core focused start
    Feet elevated situs SS flute bridges 3x20 of each.
    Seated db cleans for rotator cuff SS all 3x10/5

    Shoulder press 2 sets - 30 second positive and 30 second negative
    2x12...
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    An addition to my 'try and be pain free' goal: ...

    An addition to my 'try and be pain free' goal:

    Consistency!!!! I have trained consistently but not one a consistent program (if you see what I mean). Ironically and without labelling it a...
  3. Don't be scared to gain weight, in the form of...

    Don't be scared to gain weight, in the form of muscle. I once had a client that came to me upset that she had gained 1.2kg's. I asked how she felt, she said amazing. I asked her how she felt she...
  4. Hey Welcome to the board. After a long...

    Hey

    Welcome to the board.

    After a long while of back injuries after retiring from rugby, my week looks like this:

    Yoga each morning. Takes about 20 minutes.
    Cycling on turbo trainer...
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    Sounds like you were doing 'the chief'? I loved...

    Sounds like you were doing 'the chief'? I loved that one (a boasting record of 6 rounds every 3minutes which I managed for each time through). Sounds like you did really well, impressive.

    Richard
  6. Dan John said that snatch grip deads (along with...

    Dan John said that snatch grip deads (along with duck stance deads, zercher squats and fat bar curls) really build 'armour'

    If he likes them, I do to.

    Richard
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    How are you setting up your 3 way split and why...

    How are you setting up your 3 way split and why are you dropping the big 5?

    Richard
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    Daily yoga session. Body by science session...

    Daily yoga session.

    Body by science session of:
    Front raise 5/5 for 15 reps
    Band rows 5/5 for 15 reps
    Bi curl 5/5 for 15 reps
    Lying tri extensions 5/5 for 11 reps

    Obviously went too light...
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    Have a day without back pain. This will open up a...

    Have a day without back pain. This will open up a huge number of doors for triathlons etc.
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    I thought about doing a body weight version....

    I thought about doing a body weight version. Tried it before and felt I lost muscle in chest. I was going it twice a week.

    Richard
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    3x15 Situps with pause/Glute bridges. 3x10...

    3x15 Situps with pause/Glute bridges.
    3x10 Seated db cleans (Ala joe defranco)/SLDL

    Pause at bottom Pullup ladder - 1 to 4 and back down. Stretches between each set.
    Pause at bottom diamond...
  12. Out of curiosity is anyone still using PBG?

    Now that it has been altered again to include press progressions is anyone using it?

    Are you doing all five movements in one session twice a week? Friend I suggested to use it is doing:
    ...
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    Baby steps or not that's some good pushup volume....

    Baby steps or not that's some good pushup volume.

    Richard
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    Today is some overhead squat practice. Working it...

    Today is some overhead squat practice. Working it into my current program at the moment with a view to potentially use it with pavels power to the people program once I have finished this current...
  15. Some fitness challenges for the winter period

    After training has indirectly involved lots of walks with my 14 month old son on my back whilst walking the dogs....hiking up local hills etc. I thought about making some part of my training that...
  16. How's everyone getting on with the PBF routine? ...

    How's everyone getting on with the PBF routine?

    Richard
  17. I dont think the squat engages more muscles....

    I dont think the squat engages more muscles. Think of all the muscles (prime movers adn stabalisers) in the back, arms, shoulders that you will use during a deadlift. Im a big squat fan though and...
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    I would strongly suggest not squatting just now....

    I would strongly suggest not squatting just now. Even its just b/c you want to get a handle on the discomfort and what might be causing that. After that you can determine what will make it...
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    Never a truer word was spoken. After disc...

    Never a truer word was spoken.

    After disc injuries removed me from a rugby career, I have dealt on and off with them. I have done body weight only training which helped, I have used high reps...
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    After some encouraging words from Rich. I have re...

    After some encouraging words from Rich. I have re kindled my love of the log book. it is now back in full use and I am actually looking forward to reviewing it in a few months to see a start/where I...
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    Dardens 'BIG Routine' session two: Leg press...

    Dardens 'BIG Routine' session two:

    Leg press
    Pullover
    Leg press
    Pullover

    Leg raise

    Cable lat raise
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    I used a log religiously when following DC. I had...

    I used a log religiously when following DC. I had an A1, A2, A3 and a B1, B2, B3 workout and noted down exercsise, weight and reps achieved for each rest/pause set. It was great to go back over that...
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    Hey guys Dardens 'BIG Routine' Leg press...

    Hey guys

    Dardens 'BIG Routine'

    Leg press
    Pullover
    Leg press
    Pullover

    Leg curl
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    Pec dec - 50x10, 45x12, 40x11 Hamstring curl -...

    Pec dec - 50x10, 45x12, 40x11
    Hamstring curl - 30x15, 25x18, 20x20
    Neutral Row - 80x14, 85x12, 80x10
    Calves toe press 30 x 20 (20 secs rest), 30 (30 secs rest), 40 (40 secs rest), 50....Ouchie.
    ...
  25. I would think of checking out something like Dan...

    I would think of checking out something like Dan Johns Minimalist programs. There's a few versions of a basic theme.

    My lower back wouldn't take heavy squats and deadlifts in one session but...
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