The Daily Achievement Thread...

RidleyRider

deadlybuzzman wrote: »

very wise!

Ha, I'm slowly copping myself on!

Turbo_diesel

BrianD3 wrote: »

I didn't record it but even if I did I wouldn't post it here. Like to retain some semblence of anonymity here. I realise that this leaves me wide open to being called a bullsh*tter.

I don't powerlift as in terms of the 3 powerlifts I am a one trick pony with an abysmal squat and below average bench. Could do the single lifts i suppose.

3xBW, 3.5x BW or even 4x BW deadlifts are actually fairly common among lightweight lifters some of who cannot squat or bench for sh*t.

Are they ? A Deadlift like that @75kg seems elite? You should do the single lifts.

btkm8unsl0w5r4

BrianD3 wrote: »

I don't powerlift as in terms of the 3 powerlifts I am a one trick pony with an abysmal squat and below average bench. Could do the single lifts i suppose.

Dont be hard on yourself....specialist is the word your looking for.:D

tmc86

Sangre wrote: »

Bench Press: BWx13

Tried this without a spotter the other week. Think I had 1 maybe 2 more reps in me that I didn't risk. Aiming for BWx15.

I want to reach BWx15 too. I'm able for BW @ 10x3 reps so I've still a long way to go to get to 15reps.

Just curious of your 1RM then in comparison to BWx15 how much difference would there be in Kg?

I'm getting measurements done again this evening (3rd time since October 2012) so will update later on.

October 2012 - 24% BF
January 2013 - 14.7% BF
March 2013 - 12.6%

I eat clean & control portion size but don't pay much attention to specific macros and weights but this is something I'll be looking at in a couple of weeks to reduce BF even more

RidleyRider

tmc86- Great work on the BF % drop! That's unbelievable. How do you think you'll fair out now?

tmc86

RidleyRider wrote: »

tmc86- Great work on the BF % drop! That's unbelievable. How do you think you'll fair out now?

Thanks Ridley! I ended up being out of the gym for about 2 months at the end of last summer and I lost a noticeable amount of strength and fitness that I had built up so I wanted to get back to that and reach a higher level.

I'm hoping I'll come in around the 12% BF mark today. Aesthetically I look quite lean but there is definitely room for a further reduction.

I've slowly been becoming leaner whilst concentrating on strength and intensity of sessions so its almost as if I'm slow bulking - eating clean but eating enough to gain muscle whilst slowly shedding the fat.

I have 2 weeks off in between work contracts in April so I'll have plenty more time in the gym and to monitor macros so I'll look at drawing up a new program which will tackle a further BF reduction - I'd love to get to the 10% mark!

RidleyRider

tmc86 wrote: »

Thanks Ridley! I ended up being out of the gym for about 2 months at the end of last summer and I lost a noticeable amount of strength and fitness that I had built up so I wanted to get back to that and reach a higher level.

I'm hoping I'll come in around the 12% BF mark today. Aesthetically I look quite lean but there is definitely room for a further reduction.

I've slowly been becoming leaner whilst concentrating on strength and intensity of sessions so its almost as if I'm slow bulking - eating clean but eating enough to gain muscle whilst slowly shedding the fat.

I have 2 weeks off in between work contracts in April so I'll have plenty more time in the gym and to monitor macros so I'll look at drawing up a new program which will tackle a further BF reduction - I'd love to get to the 10% mark!

Let us know how you get on anyway! That's a remarkable drop. What are your kcals like?

Getting bigger and shedding fat? Well you have the perfect mixture there. You must do quite a bit of cardio or is it shearly down to an honest clean diet?

What weight were you in October and January? Sorry about all the questions:pac:

tmc86

RidleyRider wrote: »

Let us know how you get on anyway! That's a remarkable drop. What are your kcals like?

Getting bigger and shedding fat? Well you have the perfect mixture there. You must do quite a bit of cardio or is it shearly down to an honest clean diet?

What weight were you in October and January? Sorry about all the questions:pac:

No problem at all! In October I was 86kg I'm down to about 80kg.

In October I eased back into the gym with 2 weeks of swimming to stretch and get the muscles going again. I'd then do 3 nights a week and a one day at the weekend. On my "gym rest" days I'd run 7k before work which really blasted the BF down.

The only cardio I do now is 40min round walk to work each day at a brisk enough pace, cycle to the gym (only about 5mins e/w). It's all weights but I'll start to run again twice a week at least if this weather ever starts to change!

So it was all this combined with a clean diet - I cut out as many white carbs as I could which I found to have the biggest impact overall. i.e. I'd just eat fish/meat and veg for dinners. I bring my own homemade granola, yoghurt and berries to work with boiled eggs for breakfast and eat a healthy lunch that I'll bring in too. As my lifting increased I slowly introduced the likes of brown rice/spaghetti/sweet potato - I'd very rarely have white pasta or bread.

Back to your Kcals question. I have worked out my macros but I don't specifically follow them usually make my own judgement in terms of ingredients, size etc.

my split for a 500kcal defecit is 40:40:20 (P:C:F = 225g:255g:56g) over approx 2555 kcal /day

Hanley

Wahoooooooooo!!!

SFG/RKC snatch test killed. 100 reps with a 24kg KB in 4m 28s w/ no drops (you've a 5 minute time limit to do it)

https://www.youtube.com/watch?v=-bmJolLDkRE

And it didn't kill me either!!

JJayoo

Hanley what kind of timer are you using?

tmc86

RidleyRider wrote: »

tmc86- Great work on the BF % drop! That's unbelievable. How do you think you'll fair out now?

Turned out at 12.6% so happy enough with that.

Now if I start being strict with my macros ill get it down a bit more.

Hanley

JJayoo wrote: »

Hanley what kind of timer are you using?

That's one of the big muscle driver wall mounted ones.

Hanley

More...

Floor press: 127.5 x4
Bench: 92.5 x15

Lonely 9pm bench sesh. I assume residual fatigue from the earlier snatch test too.

Sangre

tmc86 wrote: »

I want to reach BWx15 too. I'm able for BW @ 10x3 reps so I've still a long way to go to get to 15reps.

Just curious of your 1RM then in comparison to BWx15 how much difference would there be in Kg?

I'm getting measurements done again this evening (3rd time since October 2012) so will update later on.

October 2012 - 24% BF
January 2013 - 14.7% BF
March 2013 - 12.6%

I eat clean & control portion size but don't pay much attention to specific macros and weights but this is something I'll be looking at in a couple of weeks to reduce BF even more

I'm not sure to be honest, I rarely test my lifts. I'm at 80kg at moment and last time I went near a 1rm it was 102.5kg. Even though I was a few kgs heavier then I think my bench should be still there or higher.

Oisinjm

Hanley wrote: »

Wahoooooooooo!!!

SFG/RKC snatch test killed. 100 reps with a 24kg KB in 4m 28s w/ no drops (you've a 5 minute time limit to do it)

https://www.youtube.com/watch?v=-bmJolLDkRE

And it didn't kill me either!!

Start the video from 4.58... seriously creepy paedophile in my headphones at quarter to 1 in the morning

Nah, seriously though, congrats man that's good going.

Oisín

stuchyg

130kg deadlift today, was a v tough lift but happy I made it

Insect Overlord

My soccer match was cancelled this morning so I decided I'd go mad and do a run and a cycle.

Run - Distance: 13.2 km. Time: 1:13:20.

Rest- 2 hours 45 minutes.

Cycle - Distance: 23 km. Time 1:03:00 (the mountain bike might have been a bad choice...)

I haven't pushed myself like this in a very long time. Feeling fantastic after it.

Hanley

3x 30m farmers walks today (each included a 180 degree turn) with body weight in each hand. Haven't farmer walked in years so that was nice.

BrianD3

Big f*cking PR in the sumo deadlift tonight

280 kg @ 75 kg and videoed. No belt but then I never use one. Right hand over, left hand under



For the last week or so I have been doing no floor deadlifting and instead have been doing block and deficit deads with a moderate sumo stance, double overhand grip and wrist straps. Both the block and the deficit were made with 3.5 inch bumper plates. Deficit deads with up to 220 kg. Block deads with up to 300 kg. Looks like this paid off.

stuchyg

^^^Thats a seriously impressive weight

Hanley

Sick. The 220 and 300 - were they singles?

BrianD3

Hanley wrote: »

Sick. The 220 and 300 - were they singles?

Yep. I've been doing mainly singles in the deficit deads as I find it a brutal exercise. Have been doing singles and reps in the block dead (eg 280 kg x 4 tonight)

PS I was encouraged to experiment with the block and deficit deads after reading your log. Thanks

PPS got a 72 kg strict overhead press tonight as well which I think is a PR at current bodyweight. My goal of pressing my bodyweight overhead may finally become a reality after years of trying

Hanley

BrianD3 wrote: »

Yep. I've been doing mainly singles in the deficit deads as I find it a brutal exercise. Have been doing singles and reps in the block dead (eg 280 kg x 4 tonight)

PS I was encouraged to experiment with the block and deficit deads after reading your log. Thanks

I CLAIM IT. YOU SAW IT EVERYONE. HE PR'D BECAUSE OF ME!!!

Sangre

Doctor tells me I have a resting HR of 45. That can't be right though...

Sugar Free

Sangre wrote: »

Doctor tells me I have a resting HR of 45. That can't be right though...

I've mid fifties usually and I'm in no way cardiovascularly fit but who knows how old and where the original recommendation (72?) came from.

conzy

Sangre wrote: »

Doctor tells me I have a resting HR of 45. That can't be right though...

I have a resting HR of 48. I would say I have above average fitness but nothing special by any means

the drifter

id 48 there last year or slightly lower. no idea what it is now.

RidleyRider

When I was doing long distance cycling 2 years ago my resting heart rate was always lower 40's. Now I'd say mid 50's.

the drifter

RidleyRider wrote: »

When I was doing long distance cycling 2 years ago my resting heart rate was always lower 40's. Now I'd say mid 50's.

Could be worse...some of the powerlifters are lucky to manage 2 beats a minute...3 during smolov

RidleyRider

the drifter wrote: »

Could be worse...some of the powerlifters are lucky to manage 2 beats a minute...3 during smolov

:pac:

I heard a few years back that some South African runner had a resting HR of 25:eek: