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  1. Replies
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    Hinge - really anything that pushes the bum...

    Hinge - really anything that pushes the bum backwards when naturally and properly performing the movement. Eg a swing.

    Rich
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    The 5 physical competencies: Push Pull Squat...

    The 5 physical competencies:
    Push
    Pull
    Squat
    Hinge
    Loaded carry.

    Any movement under each of those banners and your ok.

    Richard
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    Google Dan John minimalist training. Job done!! ...

    Google Dan John minimalist training. Job done!!

    Rich
  4. Thread: BBS/5x5

    by Richardmac
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    I think BBS is a tool in the vast tool box that...

    I think BBS is a tool in the vast tool box that is training. I know very little about training techniques that fall under the umbrella of HIT. If it works, go for it. And equally if not more...
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    If I were recommending a routine along that...

    If I were recommending a routine along that style, it would be Marks PB, or Simplefit.

    Simple fit can get boring, but just add a couple moves to the end if you ever feel yourself getting bored.
    ...
  6. Sounds like the eating suggestions of Vince...

    Sounds like the eating suggestions of Vince Gironda. He suggested 4 days of this. Two meals a day beef and eggs (think beef in any form is ok) and some veggies. The other two days add back in some...
  7. Thread: Olive oil

    by Richardmac
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    Thanks. I first tried it when training under...

    Thanks. I first tried it when training under Dante Trudells advice. He suggested adding a spoonful to shakes (not shake after training though). I have used this with my players trying to bulk up and...
  8. Thread: Olive oil

    by Richardmac
    Replies
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    Olive oil

    I was just wondering if anyone ever has a spoonful of olive oil or any other good fat oil?

    I add one to a smoothie and sometimes have one other spoonful each day.

    Rich
  9. I used to take 2 weeks off ever 8 weeks. It...

    I used to take 2 weeks off ever 8 weeks. It didn't have to be like this but I liked the layout. I gained 30lbs in 14 months (at 210 8%bf), had a BW clean and jerk, a 1.5 BW squat for 2 reps and a 2x...
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    I would read Marks suggestions on the subject. If...

    I would read Marks suggestions on the subject. If the workout is short in duration, a high protein meal afterwards is great. At his age and size it isn't going to make a huge difference if this is a...
  11. Great to see you getting set up and putting the...

    Great to see you getting set up and putting the work in. I set up a home gym after calculating how much it was going to cost for petrol to get to the gym. After a couple of years using it I am having...
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    Been working on Gironda 8x8 for a few weeks. ...

    Been working on Gironda 8x8 for a few weeks.

    Just getting over a wee back tweak (nothing to do with gym though). New phase started today:

    Shoulders, Back, Chest
    Shoulders:
    Overhead press...
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    Do you go to Sushi for meals out with the post...

    Do you go to Sushi for meals out with the post training one?

    Rich
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    Haha I agree it isn't easy, but it works.

    Haha I agree it isn't easy, but it works.
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    Congrats on trying to get your dad to improve his...

    Congrats on trying to get your dad to improve his lifestyle. Any exercise is going to be beneficial. I would recommend grease the groove during the week as it takes v little time. I would get him a...
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    I miss deadlifts. I hit 405 for 5 before blowing...

    I miss deadlifts. I hit 405 for 5 before blowing out my back playing rugby. Not an impressive PR but it wasn't far off twice body weight for reps (I was 210).

    Rich
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    Mobility warm up Focused core work Short...

    Mobility warm up
    Focused core work

    Short interval spin bike session - today was tabata. Good reminder why I don't do this very often.

    Calf work 30reps, 30 seconds in stretch position, 40 reps,...
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    For what its worth I would tone down on gym...

    For what its worth I would tone down on gym strength work for a while and enjoy the ride and variations of a workout that you can have along the way.

    I had a client who had a 10 mile ride about 4x...
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    If I can piggy back on this advice. Look for...

    If I can piggy back on this advice. Look for sports drinks with a good glucose sucrose ratio. A lot of them are made with fructose from corn syrup and aid in replacing liver glycogen stores but very...
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    The longer the workout the mote it eats into...

    The longer the workout the mote it eats into muscle glycogen stores. Shorter workouts need some carbs after Session but there won't be the depletion of glycogen stores.

    Rich
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    For a short while. Felt v depleted in muscle day...

    For a short while. Felt v depleted in muscle day after the session. Was working around an injury at the time so wasn't going 100%.

    Rich
  22. Hey I used it for 14 months solidly. You work...

    Hey

    I used it for 14 months solidly. You work to a system called 'blasts' and 'cruises' these are supposed to be done by feel. I decided to stick to 8 week blasts and 2 week cruises.

    I ate a...
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    Not being oldshool I am not sure my answer is...

    Not being oldshool I am not sure my answer is wanted, but here goes:

    I would need to know, what you were doing (reps, sets, exercises etc). What level of intensity (positive failure, negative...
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    Didn't watch it all. But looked like it was...

    Didn't watch it all. But looked like it was heading for 10-12 sets for back. All to positive and negative failure.

    Ouchie

    Rich
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    Looks intense OS. Gone are the days of 1 set...

    Looks intense OS.

    Gone are the days of 1 set each of two different exercises then go home. Looks like he performed a moderate amount of sets.

    All dependent on 'supplementation' ??

    Rich
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