Since my last post, I am glad to say that I have made one new PR. That is 120kg on the deadlift. This was particularly significant since my previous max was 115kg, and that was a full year ago. Of course my progress has been plagued by my recurring ankle injury as well as a few other lower body niggles along the way. Training is all about adaptation, as I have learnt through this time of not being able to squat or dead lift- I have just focused more on my bench and thrown in extra arm training which I have always neglected.
I feel like 90kg is around the corner on my bench press and my OHP is coming along reasonably well (New PR of 55kg). My squat is still a mess but I feel I have diagnosed a monumental chink in my strength and athleticism overall, and that is... the glutes. Along with many people in this culture and era, My glutes have always been underdeveloped and this is somewhat related to another common observation in our society- a posterior pelvic tilt. I can't put my finger on exactly what it was, but recently I just felt that the glutes were a major cornerstone of the the human body. After all they are (supposed to be) the biggest muscle in the body. Anyway, my plan of action for powering up my glutes has started with firing excercises to make sure that they are being utilised during the squat and dead lift, as those two exercises should really be enough to train the glutes on their own. These so far have been a few calisthenic excercises and use of the glute kick back machine at my gym, which I suspect is used by women about 98% of the time.
Two days ago I tried a different approach to my workout. I decided to go for a gym challenge. It was one I had seen from Terron Beckham, who is a phenomenal lifter on youtube. He did 100 reps of 315lb bench press and 100 reps of 315lb dead lift. So with my training partner I gave this ago, with 60kg on the bench and 70kg for the deadlifts. I tactically approached it by doing 14 reps in the first set and decreased it by one in each following set until our last set was just four reps for a total of 99. It was rather savage, halfway through feeling like I should look at some prepaid funeral plans, but sure enough I made it to the end, with just two or three failed reps overall, but ending up with a total of 102 on each. It took 45 minutes which I felt was a reasonable time although we aimed for 30 minutes. I would day it was perfect in that I each set was a challenge to complete but still achievable and we managed to stay motivated throughout. I finished off the session with 100 press ups and 50 pull ups, which were equally gruelling. 30 hours later, I am as sore as I have ever been from a training session. Frustratingly though my glutes are not aching, which suggests that I wasn't activating them, but it's not the end of the world as that was not the aim of the workout.
I will probably go into more detail about this session in a future post, but overall it was a superb workout, and I plan to approach a lot more of my sessions in this way going forward. Let me know if you have any good challenges for me to do or if you think this is a good way to approach training.
Peace out and beast out.
Currently I have a bodyweight of 66kg, at a height of 5’10”
My squat is 90kg
My deadlift is 115kg
And my bench is 80kg (for three reps- I did it today :D)
I first stepped in the gym 16 months ago and have had no formal or significant personal training. I have mostly taught myself by following youtubers such as Barbell Brigade, Mike Rashid, Elliot Hulse, Rich Piana, Johnny Candito and Goku Flex- just to name a few. Most days I have watched for at least an hour. I have also had lots of advice from a friend who has done (enhanced at times) bodybuilding for more than 20 years. Though a lot of his techniques contradicted what I had heard online, I took it on board because he beched 190kg at one point and obviously wasn’t trying to sell anything to me!
A big way I have learned though, has to be through experience. If there’s one thing I have learned, it is that everyone’s body is different, so one can’t simply follow exactly what someone else does and get the exact same results.
I started of with the 5x5 stronglifts programme. This is in line with my main goal of achieving maximum strength, with hypertrophy as a positive side effect. Training three to four times a week, squats, bench press, dead lifts, shoulder press and pendlay rows being performed for five sets of five reps, three times over a two week cycle.
Starting off with super light weights, each workout I increased the weight by 2.5kg. My squat proved to be the lift I was most predesposed to. After just one month I was completing 5x5 of 80kg ‘ass to grass’ squats, at just 60kg body weight. A few months later I tried the squat everyday programme briefly but for some reason I never seemed to increase the weight. Then I started to have a knee injury. Clearly due to me consistantly letting my knees collapse inwards when I was in the middle of the squat. This also prevented me from deadlifting. A hip and akle injury then kept me out of lower body training for more than six months. My ankle is still not perfect but I have now been able to regain almost all of my squat strength and a reasonable amount of my deadlift strength. I’ve spent at least a month out as well, when I lost lots and lots of strength and muscle mass when I was travelling and working this summer.
I hope this provides some useful context for my future posts.
Hi welcome to my world (blog).
If you are into strength training, performance training, bodybuilding or anything related to the gym, then my blog should be right up your ally.
I have been training for just over a year and have learnt so much along the way that I could write a book (you may have noticed I decided to write a blog instead. Future posts will include updates of my workouts, programmes and nutrition with plenty of detail, as well as Q&As and some feature articles on particular areas of interest, growth or confusion that I have.
Whether you are a total beginner, intermeadiate or serous pro lifter, I think you will find my content interesting and entertaining. I hope to be able to help less experienced lifters than myself to avoid making the many mistakes I have made so that you can make better or faster gains. I will also go into ‘meta-gym’ topics ranging from is bodybuilding narcissistic? to my top tips on how to save money, because hey- who doesn’t want to know that? And I want to deliver you valuable and variable content as best I can.
Thanks for coming
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