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  1. Replies
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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
  7. 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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    How often are you training just now OS? Rich

    How often are you training just now OS?

    Rich
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    Simple fit Rich

    Simple fit

    Rich
  13. Replies
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    Heading to gym now. Will be having poached eggs...

    Heading to gym now. Will be having poached eggs and some bacon when I return. With plenty of water.

    My workout is fairly intense and less than 40 minutes so I don't have a huge need for a great...
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    From personal experience, I always wanted to get...

    From personal experience, I always wanted to get into HIT (have spoken with Oldschool about it a few times). Gave it some time and a lot of effort and never really got anywhere. Saying that, I have...
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    I agree Rich .... I like grey skull over SS...

    I agree Rich .... I like grey skull over SS purely because there are a couple of nice plug ins and the AMRAP sets are a great test.

    Regarding the decision of programming with regards size, tone,...
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    Grey skull linear progression. Rich

    Grey skull linear progression.

    Rich
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    I was following a 9 move routine that only took...

    I was following a 9 move routine that only took 10 minus each day. Felt amazing, but my bad back at the time was causing me discomfort.

    I'm back on weights just now to work through program with a...
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    My two cents (this is easier to carry out with...

    My two cents (this is easier to carry out with fee weights and body weight but can be done with machines - for the most part)

    Work on the basic human physical competencies:
    Squat
    Push
    Pull...
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    Fantastic work, well done. If you are...

    Fantastic work, well done.

    If you are interested have a wee Google search for grey skull linear progression. Like SS but with a couple of add ons and improvements.

    Ricky
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    Well done for representing the strong ladies out...

    Well done for representing the strong ladies out there.

    My suggestions as someone with female clients:

    Pick a schedule you can stick to. You need to succeed early with a training program or...
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    I am back on this....with work and coaching, I...

    I am back on this....with work and coaching, I got a case of the 'training overthinks' .... Too much knowledge as bad as not enough.

    Today I did some core work/rotator cuff work for a few sets....
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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...
  24. 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...
  25. 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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