A is for Accountability

twiddleypop

Not so brief intro..

I started training in RAW about a year ago with COH.. made progress got super fit and strong and was pretty sure that I had the gym and nutrition nailed for life.

Emigrated in February and I feel like in the last few weeks I've been slacking. I love training but have got a bit lazy. I have been doing crossfit along with my own training but pretty much been pissing against the wind by not having nutrition locked down. I want to start this thread purely for accountability. Thought about a Facebook/Instagram page but think there's just enough of that going on and since boards is where I started off strength training, this is where I decided to come back to.

I haven't lost strength at all but it's time to start building again and set some PRs. After a couple of months of crossfit I kind of decided it's not for me. Its an option as part of the gym membership and honestly the coaches aren't great, its too busy and you have to share racks meaning you're not always lifting as much as you could. Plus they're not that strength focused and people are constantly and I mean constantly getting injured. Will be returning to powerlifting training plus a bit of cardio.

I'm getting a car next week and it's going to help me so much. I have been cycling everywhere and it's so hot. It's hard to push yourself to cycle 5km in 30 degrees dead heat and then train. Hoping the car will give me a reason to stay off the booze aswell, doing far too much drinking here.

Not going to do anything harsh foodwise, just going back to tracking properly with MFP, avoiding alcohol, sugar. Lots of meat, veg, eggs, nuts, healthy carbs basically. Living on an island has left me on an extended holiday mode,lots of eating out, socialising and meeting new people so time to reign it in a bit.

twiddleypop

Training from today:

Squats
Bar 2 x 10
30kg 1x10
35kg 1x10
40kg 1x8
45kg 1x3
50kg 6x6

Paused squats 3 seconds
35kg 4x8

RDLs
20kgx10
30kgx10
40kgx8
50kgx8
55kgx8

Lunges
4x12 EL

Leg Extension and Hamstring Curl
4x12

And probably a 10km cycle roughly. Food all good today. Maybe a bit too little but was bank holiday here today so stayed in bed this morning and will be in bed early tonight so a short day if that makes sense

twiddleypop

Bench today hampered by a slight shoulder niggle I picked up last week. Thought it was fine but it started to play up will get it checked if it persists. Kept things lightish for that reason

I'm changing to pounds because that's what they use here bloody confusing but anyway.

Bench
35lb bar x 20 (45s all in use)
55lbx10x2
65lbx8
75lb 8x3

Incline bench
35lb Bar x 20
55lb x20
60lbx8x3

Shoulder press
10lbx20
12lbx2x20
15lbx15
5lbx20
Would usually be doing a good bit heavier

Bicep curl with bar
30lbx15
40lbx12x3
50lbx12

Tricep pushdown
5x12

Lat raises
4x12

10 min intervals on the stairmaster my new cardio weapon of choice not because I enjoy it or because it's trendy but because if I don't move my arse I'll fall off

Getting off work early tomorrow to go bowling with my team so no gym. Lots of socialising with work. Free bar and fried food almost weekly not to mention the birthday cakes. On the ball today though :-)
I'd also like to mention that I'm a woman not a weakling in case it wasn't obvious

COH

Excellent

twiddleypop

Deadlifts
55x12x2
75x12
95x10
105x8
125x6
145x6
155x3x4

Speed deadlift
105x6x3

Front squats
Bar x 10 x2
55x8
65x8
75x8
75x10

Rows
35x12
55x12
60x12x2

Lat pull down
3x12
75x7
Back to 60x 12

Lat raises 4x12

Be lying if I said I enjoyed that it's so hot (32 degree) never usually train this late want to start training in the morning again from next week.

twiddleypop

All in lbs
45x10x2
65x10
75x10
95x8
110x1
120 5x5
Paused
85 4x8

RDLs
45x12
65x12
95x8
115x8
125x8

Split Squats and kicks
4x12 Smith machine 80lbs

Leg extension and curls
4x12 working up to 6th pin

Felt fabulous but won't tomorrow
Had gaelic matches all day Saturday and went to yoga and a boxing workout on the beach yesterday then swimming/snorkeling so pretty active weekend. Best week of food in a while too honestly despite a sneaky 3 drinks Saturday. Got a friend staying with me for a few days now so will struggle between being a fab hostess and eating properly. Probably will be eating out quite a bit this week too

twiddleypop

Bench
45x12x2
55x10
65x10
75x8
85x2x4

Incline Bench
35x12
55x8
60x8
65x4
55x8

Shoulder press
10x12
15x12
20x8
15x12
10x15

Bicep curl barbell
30x12
40x12
50x12
40x12

Tricep rope pull downs
4x12 working up to 80

Lat raises
4x12 10 pounds each hand

5 mins sprints that's all I had time for..

Did a quick 45 min cardio session yesterday. Intervals on stairmaster, sprints and some core stuff

twiddleypop

Deadlifts
75x8x3
95x8
115x6
125x1
145x1
165x1
185x1x6


Speed deadlift
125x6x3

Front squats
35x12x2
55x10
75x10
85x8

Rows
30x12
40x12
50x12
70x12 had to surrender squat rack and use the small barbells no 60s but well able for 70 will should for more next week

Lat pulldown
50x12
60x12
60x12
75x6
60x6

And really had to go had meeting in work. Probably could have been a bit more efficient with time but so many miles better than my deadlift session last week I'm happy enough

Deadlifts have suffered the most of all my lifts since moving, probably always needed the most instruction on them from COH but they've started going really well again. When I next test not expecting to add much because I've really only started to do heavyish again. Crossfit class did not focus on deadlifts much.

Also in the water a lot over here and it's softening my callouses that I did nothing but complain about when I first started lifting, now I know I need them

In other ridiculous problems I stepped on iguana **** in my bare socks.

twiddleypop

Wifi in the gym not working this morning but actually remembered where abouts I was last week

Squats
35x10x2
55x10
75x10
95x3
115x1
125x4x3

Paused (evil)
85 4x8

RDLs
45x12
65x12
85x12
115x8
135x8 no bother

Walking lunges
4x12 each leg

Leg extension
3x12
1x8 7th pin, aim for 10 next week

Hamstring Curl
4x12 6th pin I think

Not a great week of food as predicted. Eating out is nightmare here they're extremely tight with their meat and fish and liberal with carbs. Definitely miss Dublin resteraunts most off all

twiddleypop

Bench was a disaster. Probably didn't give myself enough rest between sets I don't know. Food and sleep fine so can't really account for it

35x12x2
55x12
65x10
75x8
80x1
Failed 87, tried again with a spotter but wouldn't count it I could feel him lifting it but even though he said he didn't
Back to 80 3x3
Incline
35x12
40x12
45x10
57x8x2
Shoulder press
10x12
20x12x9
15x12x2
Curls
40x12x2
50x12x10
40x12
Tricep
4x12 50 65 65 80
Lat raises
4x12

Was so annoyed at failing bench really powered through the rest

twiddleypop

75x12x2
95x10
115x6
135x6
155x3
165x1
185x1
195x2x2
Last set slow to come up

Speed deadlift
115x8x4

Front Squat
35x10
55x10
65x10
75x3
85x8 Need to work on shoulder wrist mobility here really struggling but feel I could do more weight

Front rows
4x12
1x10 at 75
Back to 55 for 15

Lat pulldown used a different machine this week weights different I think
4x12 up to 60

Seated row
Working up to 75

Really enjoyed that

Signed up for some yoga classes so will be interesting to see what effect it will have

twiddleypop

40x12x2
55x12
65x10
75x8
85x8
105x5
115x1
125x1
135x2x3 PR I'm pretty sure

Paused 3 sec
85x8

Rds
45x12
55x12
85x12
105x8
125x8
135x12

Walking lunges
4x12 el

Leg extension 4x12
1x10 7th pin

Hamstring Curl
4x12

More than happy with that

twiddleypop

Bench
45x12x2
55x10
65x8
75x3
80x1
85x1
90x1x1
After failing 87 last week... think the answer was bad set up or just fatigue because that felt ok! Actually made a calculation error there was only supposed to be doing 87 again. Wouldn't have got a second rep though.

Incline bench
45x12x2
55x12
65x8
75x4

Shoulder press 35lb bar
12x2
45x8
40x10
20x20
Bicep curls and tricep pull downs

Same as last week

Lat raises
4x12

Did power yoga and around 20 minutes cardio yesterday.

twiddleypop

Ah raging everything got deleted but something like
Usual warm up sets deadlifts
175x3x4
Speeds
105x12x2
Front squats
Barx 12
65x12
75x12
80x12
Rows
Barx12
55x12
65x12
70x12

Lat pull downs
4x12

Need to get outta bed earlier on deadlift days. Going to shake up the program next week. Then I stopped working on pull ups when i hurt my shoulder and have kind of been messing around with them but going to dedicate more time to getting wide grip ones. Also get myself to the gym 15 mins earlier in the mornings much prefer morning sessions

twiddleypop

Barx12x2
65x10
85x10
95x3
105x12x15

Paused 3 sec
70 4x8

RDLs
Barx12
75x12
95x12
125x12x2

Bulgarian split Squats
4x12

Leg extension and Hamstring Curl

4x12

Decline sit ups 4x12

Learned to scuba dive and tried hot yoga over the weekend. Appetite through the roof lol and I've had to get a cake for a colleague (how selfish of her to have a birthday Monday when everyone is back on their diet) which I will definitely be sampling .

twiddleypop

[font=arial, sans-serif]Bench
Barx12x2
55x10
65 4x2
65 x16[/font]

[font=arial, sans-serif]Closed grip
Barx12
55x5x2
55x12[/font]

[font=arial, sans-serif]Shoulder press
35 barx12
40x12
45x6
35x10[/font]

[font=arial, sans-serif]Ez bar curls (felt awkward haven't done before)
25x12
35x12
45x12x2[/font]

[font=arial, sans-serif]Tricep rope pull downs
4x12[/font]

[font=arial, sans-serif]Palo press 4x12 es[/font]

[font=arial, sans-serif]Forgot about my pull ups til the end[/font]
[font=arial, sans-serif]Holds x 5 between 15 and 20 seconds[/font]
[font=arial, sans-serif]Will have to remember to do them first arms deeead[/font]

twiddleypop

Assisted pull ups number 8x8
Number6x5 number 5x3x2

Deadlifts
65x10
85x10
105x8
125x4
145x3
155x3x8
Rack pulls
Bar
85lbsx5
105x5
135x5 Should have been heavier but hands in bits

Front squat
Barx12
55x15x2

Rows
Bar
55x12
75x12x2

Lat pulldown and face pulls
4x12

Pretty decent. Loving the yoga so far.

Murderous with hunger.

twiddleypop

Negative Chins 3x2
Think I managed a full pull up in there can do one depending on the day

Barx10x2
55x12
75x8
105x3
112x10

Paused
80 8x4

RDLs
55x12
75x12
105x8
125x3

Lunges
4x12
Leg extension
Pin 7 4x12

Hsc
4x12

Decline sit ups
4x12


Very meh didn't sleep great

twiddleypop

Bench

Barx12x2
45x12
55x8
65x4x2
70x8

Closed Grip
55x5x2
55x12

Shoulder Press (Bar)
30lbx 12
40x12
45 Bar x12
55x5
Dumbell shoulder press
10lb each armx 12
5lb x 20

EZ Bar Curl
Bar x12
35x12
45x12
55x12

Tricep Pull down x 12

Lat raises x12

Had time for cardio for once 10 mins stairmaster level 15

Really good but almost vomitted on the stairmaster... Think I'm better not to eat in the mornings, I never really did before but do if I feel hungry. Only had coffee and banana but almost saw it again

twiddleypop

Arg so deadlifts didn't go to plan..

All the plates are outside and they've all got wet and now won't fit on the bars ****ing stupid gonna come back tomorrow and just do my prescribed deadlift stuff

Deadlifts
Warm ups
135x6x4 couldn't get anymore weight on plates got stuck and two guys spent ages trying to pull them back off arggg think I might move gyms can't deal


Fs
35x10
55x10
75x12x2

Rows
Warm ups
65x12

Lat pull downs
4x12

Face pulls
4x12

So basically fannied around for a half an hour with stupid plates and then some accessory work.

Moving gyms. Rudest staff ever you'd swear I was after breaking the equipment when it obviously shouldn't be all kept outside in tropical rain.

twiddleypop

Quite a hissy fit yesterday but as promised

Pull ups 2 unassisted
Green band 3x10 too easy really
Deadlifts

Warm ups
185 pounds 10 singles
Not easy watched a video of the last few reps and lower back could have been tighter honestly

Then did all my accessory work yesterday so did a little WOD to work on hip drive

Kettle bell swingsx20 16kg then a 20kg one
RDLsx 20 50 pound to 80 pound
Push-ups just cos I haven't in ages 10
X4

On the exercise bike now for 10 mins

Checked out the other gym no bumper plates and signs up everywhere saying no dropping weights. So will have to make do

twiddleypop

Quite a hissy fit yesterday but as promised

Pull ups 2 unassisted
Green band 3x10 too easy really
Deadlifts

Warm ups
185 pounds 10 singles
Not easy watched a video of the last few reps and lower back could have been tighter honestly

Then did all my accessory work yesterday so did a little WOD to work on hip drive

Kettle bell swingsx20 16kg then a 20kg one
RDLsx 20 50 pound to 80 pound
Push-ups just cos I haven't in ages 10
X4

On the exercise bike now for 10 mins

Checked out the other gym no bumper plates and signs up everywhere saying no dropping weights. So will have to make do

twiddleypop

Quite a hissy fit yesterday but as promised

Pull ups 2 unassisted
Green band 3x10 too easy really
Deadlifts

Warm ups
185 pounds 10 singles
Not easy watched a video of the last few reps and lower back could have been tighter honestly

Then did all my accessory work yesterday so did a little WOD to work on hip drive

Kettle bell swingsx20 16kg then a 20kg one
RDLsx 20 50 pound to 80 pound
Push-ups just cos I haven't in ages 10
X4

On the exercise bike now for 10 mins

Checked out the other gym no bumper plates and signs up everywhere saying no dropping weights. So will have to make do

twiddleypop

Quite a hissy fit yesterday but as promised

Pull ups 2 unassisted
Green band 3x10 too easy really
Deadlifts

Warm ups
185 pounds 10 singles
Not easy watched a video of the last few reps and lower back could have been tighter honestly

Then did all my accessory work yesterday so did a little WOD to work on hip drive

Kettle bell swingsx20 16kg then a 20kg one
RDLsx 20 50 pound to 80 pound
Push-ups just cos I haven't in ages 10
X4

On the exercise bike now for 10 mins

Checked out the other gym no bumper plates and signs up everywhere saying no dropping weights. So will have to make do

twiddleypop

Legs legs

Hamstrings still sore after Saturday

Squats
Barx10x2
65x10
85x8
105x5
115x1
125x11x10
Delighted with that remember quite clearly that being one rep max. Able more reps than last week at heavier weight presumably because the squat rack inside was free and it's not 30 degrees in here

Paused 3 sec
90lb 4x8

RDLs
Kept it light as hamstrings protesting
Worked up to 125x12

Walking Lunges
2x12el with 20lb KB each hand

Leg extension
4x12
Hamstring curl buuurn
4x12

Oops and forgot pullupwork til the end

Negative chins 3x3

twiddleypop

Chin holds by 5

Barx10x2
55x10
65x8
75x6
75x2
80x8 yay. Made a slight mess of the numbers could do with fractional plates
Closed grip
65x5x2
65x15

Overhead
35 barx12
45x8x2
20x12
10x20

Curls
40x12x2
50x12
40x15 someone using ez bar for ages

Tricep rope pull downs

Raises
4x12
Stairmaster 10 mins of torture

Still doing yoga on alternate days making great progress actually in a short time even though performance varies depending on how sore I am from gym

twiddleypop

Deadlifts

Warm up sets working to
180x2x5

Speed deadlifts
105x15

Front squats
Warm ups then
75x15x2

Rows

4x12

Lat pull downs
4x12
1x15

Face pulls
4x12

Yay fun weekend planned

twiddleypop

Squats
Warms ups
135x7x6
So nervous about this mental block I suppose kept thinking that it weighs more than me. Imagined an exit strategy and then it was actually not heavy at all. First set maybe a bit high but wasn't nervous for the second set so looked a lot better.
PR by a long long shot

Paused 3sec
105 4x8 turned strange colour on the last set

Rdls
Barx12
95x12
105x8
135x8
155x8 pretty sure that's a PR too

Lunges
3x12 el (12kg kB each hand, then 45lb bar then 65lb)
First set with kettlebell then thought feck it I'll try with the bar on my back and it was actually easier somehow than having the weight by my side. More balanced.
Hate lunges btw

Then HSC and leg extension
4x12

Once again in work with wet hair and like a drunk 5 year old applied my makeup cos finishing leg extensions is more important.

Workouts around 1hr 15 minutes but first 10-15 is rolling and stretching which must be the most under rated thing on earth. Definitely notice a huge difference when I am diligent with it. Do the limber 11 religiously.

Definitely think yoga is helping with breathing and flexibility. Next big goal is a handstand!

twiddleypop

Bar
55x10
65x6
80x2x4
80x8 Decided to weight same for amrap set because another tiny bit of weight here seems to make a huge difference wanted a ninth but eh

CGB
Barx12
55x12
65x15

Ohp
30x12
45 bar x12
50x8 read a tip about squeezing bum on these worked a treat
Drop set with dumbells
15x15
10x15
5x20

Ez bar curl
Bar
25x12
35x12
45x12
55x12

Tricep rope pushdown
5x12

Lat raises
4x12e


Not doing any "core" stuff cos it's covered in yoga.. going Gaelic training tonight for cardio.
Extremely sore after legs Monday blame the lunges

twiddleypop

Deadlifts

Warm ups to
190x3x3 hhhaaarrd

Speed
135x6x2

Fs
Worked up to 85x8

Rows
4x12
Up to 75

Lat pulldown and face pulls 4x12

One of those days where I think it was more hot and sweaty outside than intense

twiddleypop

Squats warm ups
145x3x2.5x2

Was recording those and wasn't happy with the last rep on the second set so went back and just did 2 more for confidence really. Shooting for 155x2x2 next week and then a deload then test.

Paused squats
105x4x8

Rdls
5x12 working to 145

Lunges 3x12 el
45 bar then two sets with 55
Leg extensions and curls
4x12
Pin 8 on the leg extension for 6 reps for my sins

Sleeping like a baby for someone that is an insomniac. Definitely feel like the peak is near looking forward to testing and going to do a ludicrous amount of yoga and mobility stuff on the deload week to keep myself sane.

twiddleypop

Bench
Warm ups
85x2x4
85x5 (think I failed this 2 or three weeks ago but might have been 90 can't remember)
Closed grip
Barx loads
65x5x2
65x15

OHP
20x12
30x12
35x5
45x8
Attempted 55 failed got mad then did 2 push presses

Drop set with dumbells
15x12
10x15
5x20

Ez bar curls
Worked to 55x12

Rope pull downs

Lat raises

10mins on bike at random level 12
I confess been neglecting cardio
I also confess to a few bad days eating. Very homesick and when I'm sad I eat (but not sad at all when I eat though)

twiddleypop

twiddleypop wrote: »

Bench
Warm ups
85x2x4
85x5 (think I failed this 2 or three weeks ago but might have been 90 can't remember)


Checked failed 87 a few weeks ago
Previous 1 rep max is 42.5 or 93.5 pounds
So hoping to get at least 45kg/100lbs

47/105 would be loovely though
This pounds to lb conversion thing is bullocks still

twiddleypop

Deadlifts
Warm ups
205x1
225 got it half way
205x2x2 **** ****

Speed
145x12

Front squats
Warm ups
75x8x3

Rows
Drop set
Lat pull downs

Seated row
Not great just about ticked the boxes
Meh at least I'm not on a cross trainer having skinny/fit/diarrhea tea like most of the womens

I'm really conflicted about what to do next.. I'm kind of thinking about going back to crossfit. There's a new coach who's quite good, gives me a hand sometimes and if I go to the 6am class i can do accessory work for another half hour or so.
Not disciplined enough myself some days.

twiddleypop

Warm ups

155x1x2
Paused
4x8
Rdls
4x8
Working to 155
Lunges
4x12el 65lb
Hsc and leg extension
4x12



Really funny I did not want to do this at all... spend longer than usual warming up and giving myself a pep talk and ended up doing great. It was hard but more than happy.

twiddleypop

Bench
Warm ups
90x2x2

Could have done more very excited to test bench now haven't tested it since Jan now

Flew up... what on earth. The gym charged me twice this month and when I told them they were so rude and I'm really annoyed so think I just need to get mad very morning for maximum weightlifting success haha

Cgb
Warm ups
65x5x2
70x12

Shoulder press
4x12 working to 45
45x8
Drop set with dumbells working down to 5lbx 20

Bicep curls
40x12x4
Usually able for more weight than that but destroyed bench and shoulders

Tricep rope pull downs lat raises
4x12

10mins random exercise bike
Going Gaelic training tonight

twiddleypop

Deadlifts

Warm ups
215x1x1

Speed
155x6x2

Front squats
Warm ups
95x5
95x7

Switched to crossed over grip been using the Olympic grip but it kills my wrists... is this cheating haha?

Rows
4x12

Lat pull downs and seated rows
5x12 nice and slow

10 minutes O'Donovan brother inspired rowing 30 on 30 off

Later than scheduled cos I fell asleep last night with all my gym gear in the washing machine.. annoying but more than happy with how that went. Just at home now full of endorphins and dinner

twiddleypop

Deload squats

Warm ups
90x5x3

Rdls
80x5x3


Sprints 15 mins 30 on 30 off
5 min cool down on bike

So happy I didn't have to do more weight today my back is badly sunburnt having a bar on it was not fun at all!

Sunburnt lifting yowch

twiddleypop

Bench deload. Did this early in the morning and realised it nevet posted..

Warm ups
70x5x3

Cgb
55x5x3

Did 15 mins sprints, loads of pull up work (can to 2 1/2 together now wide grip) and loads of stretching and rolling

Did yoga today too after work it was amazing. Seriously hooked. Feeling greeeeeeeeeeeeeeeeat.

twiddleypop

Network down in work and here I am looking up gym programs/crossfit/weightlifting shoes and belts/listening to nutrition podcasts. Remember when I used to read the daily mail like a normal person. I have several options after I test next week:

1. Go back to crossfit 5 days
2. Do another strength 3 day split and do some running on the side
3. Do 3 day strength split and crossfit on the other 2 days
4. 3 day strength split and take up boxing for cardio 2 or 3 days (there's a boxing gym right beside my house which my housemate goes to- wouldn't mess with her and what use is it being strong if I can't through a decent punch?)

So a few options, once I decide what I'm doing I know I'll commit to it I just need to figure out what the goals are and what I want to achieve in the next few months.

My yoga membership is up and it's really expensive can't really justify it.. so gonna buy a 10 class pass and just go weekly I think. I do love it but it's 300 bucks a month and I already pay 100 for gym membership. Trying to save for a few trips, really want a sports massage and honestly need to learn to prioritise and budget or figure out how to **** money.

Bouncing ideas off whoever reads this..

Need new shoes considering squat shoes but want a pair that I can do everything thing in so should I just get Reebok nanos?

When should I really use a weightlifting belt?

Is overtraining really a thing? Because I've been reading about deloads and they also mention overtraining as a reason to do them I thought it was just a break and chance for recovery?

How much would running affect #gains? Say a 10km or half marathon? I hate running but loads of my friends are starting to train for one in December. There's a run in the dark in November too...


I'm also really worried about getting Zika but really there's not much I can do about that.

Much better use of a morning than doing my actual job

twiddleypop

Network down in work and here I am looking up gym programs/crossfit/weightlifting shoes and belts/listening to nutrition podcasts. Remember when I used to read the daily mail like a normal person. I have several options after I test next week:

1. Go back to crossfit 5 days
2. Do another strength 3 day split and do some running on the side
3. Do 3 day strength split and crossfit on the other 2 days
4. 3 day strength split and take up boxing for cardio 2 or 3 days (there's a boxing gym right beside my house which my housemate goes to- wouldn't mess with her and what use is it being strong if I can't through a decent punch?)

So a few options, once I decide what I'm doing I know I'll commit to it I just need to figure out what the goals are and what I want to achieve in the next few months.

My yoga membership is up and it's really expensive can't really justify it.. so gonna buy a 10 class pass and just go weekly I think. I do love it but it's 300 bucks a month and I already pay 100 for gym membership. Trying to save for a few trips, really want a sports massage and honestly need to learn to prioritise and budget or figure out how to **** money.

Bouncing ideas off whoever reads this..

Need new shoes considering squat shoes but want a pair that I can do everything thing in so should I just get Reebok nanos?

When should I really use a weightlifting belt?

Is overtraining really a thing? Because I've been reading about deloads and they all mention overtraining as a reason to do them I thought it was just a break and chance for recovery? I reckon you can overtrain but it's probably hard to do, I reckon I know my limits. Surely under training is riskier?

How much would running affect #gains? Say a 10km or half marathon? I hate running but loads of my friends are starting to train for one in December. There's a run in the dark in November too...


I'm also really worried about getting Zika but really there's not much I can do about that.

Much better use of a morning than doing my actual job

twiddleypop

Ended up at crossfit somehow


400m run
21 KB swings
12 pull ups with red band

3 times in 15 minutes

See it's grand for cardio but don't think the WODs do be strength focused enough. Eg see how hard gymfreaks WODs are (I know she's been doing it a while and not gonna be doing heavy olympic lifts straight away) but that's surely just a finisher and not a full work out? (Did warm up stuff first too but was in and out in half and hour)

gymfreak

So a few options, once I decide what I'm doing I know I'll commit to it I just need to figure out what the goals are and what I want to achieve in the next few months.

Decide your goals first and then it will be easy to see which training ideas will suit it.

Need new shoes considering squat shoes but want a pair that I can do everything thing in so should I just get Reebok nanos?

Flexibility is key here. I squatted for years using converse but when I finally made the switch to weightlifting shoes it made a huuuge difference to my squats---because flexibility was an issue for me. If flexibility isnt an issue for you than a flat pair of shoes like converse will suit perfect...but you'd obviously need to change to runners if you planned on running etc after. I've no experience with nanos for training so cant comment.

When should I really use a weightlifting belt?

I was a bit slow getting a Weightlifting belt. Trained for years without one cos I just wasnt lifting heavy enough to need it. When I'm squatting I do everything up to 70-75% beltless and then I use it, for cleans I never put it on until I'm near 60kg. I don't think it matters too much when you start to use one but make sure that you've built up a strong enough core that you are not dependant on it.

Is overtraining really a thing? Because I've been reading about deloads and they all mention overtraining as a reason to do them I thought it was just a break and chance for recovery? I reckon you can overtrain but it's probably hard to do, I reckon I know my limits. Surely under training is riskier?

I don't think overtraining is a thing for the general population, however I do think that people train stupidly which can lead to them burning the candles at both ends. You need to take an honest look at everything you are doing and make sure that what you are doing is not counterproductive...eg,,,if I decided to go for a 5km run tonight I'd probably ruin my training for the next 3-4 days. Same as, I normally do conditioning on a Thurs evening..as my coach had noticed that my hamstrings were tired yesterday (which is very rare for me, very hip dominant) I was told to skip conditioning so that I'd be fully recovered for a heavy session on Saturday. It's just prioritising...Saturdays are more important than me having the craic and sweating a bit :pac::D If you are following a strength programme there normally is some kind of down week or taper week at the end of a cycle or in the middle of it to help you recover.

How much would running affect #gains? Say a 10km or half marathon? I hate running but loads of my friends are starting to train for one in December. There's a run in the dark in November too...

If you hate running...why do it. You are only going to regret it 2-3weeks into training.

twiddleypop wrote: »

Ended up at crossfit somehow


400m run
21 KB swings
12 pull ups with red band

3 times in 15 minutes

See it's grand for cardio but don't think the WODs do be strength focused enough. Eg see how hard gymfreaks WODs are (I know she's been doing it a while and not gonna be doing heavy olympic lifts straight away) but that's surely just a finisher and not a full work out? (Did warm up stuff first too but was in and out in half and hour)

LOL..I don't really do WODs. I'm a weightlifter training in a crossfit gym who is given a couple of conditioning pieces a week to keep me happy and to STOP me from going to the darkside...aka crossfit :pac::pac:

Was that the entirety of your crossfit class? Just a metcon?? Don't think I'd be joining it if it was. I know the crossfitters in my gym have a tonne of strength work to do before they do their metcon at the end of the class. Also, outta 150 odd members in the gym I'd say only 4 or 5 gals and probs the same for the lads are allowed to use barbells in their metcons, the rest are not. Unless you have a decent strength base and have spent a decent enough time doing the lifts and focusing on technique then it shouldnt really feature in a metcon.,,it'll only lead to bad habits and people ruining themselves.

twiddleypop

I don't know why my post didn't go up again..

Deadlift deload warm ups then 105x5

Thank you gymfreak for your detailed response! You're doing such impressive training yourself. Goal is just to get fitter and stronger. Don't care about body anything else. So yeah you're right about the running thing really just have a couple of friends doing it. Sprints will probably do me just fine.

I went to acrobatics yoga this morning sort of by accident and ended up balancing a maybe 170 pound man on my feet (PR lol, warmed up with my friend, whose probably around 120). This is why I like to weight train just so you can randomly do something like that.

Went to the physio yesterday for massage which was amazing. He told me my traps and shoulders were awful tight, put down to office job and not the training/yoga. Said to do a bit more pulling and back work and less focus on chest stuff so that my posture improves.

twiddleypop

Yay squat PR!

165/ 74.8kg

Thought I'd have time to test bench too but nope stupid work.

twiddleypop

Bench Pr 105/47.5kg


Been wanting 50kg for a year, think I could get it by the end of this year but it'll be a fight.

twiddleypop

No deadlift PR .

Haven't been feeling great the last few days but I don't think I put in the work enough with deadlifting anyway to be honest. My technique went down the toilet for a few months and to be fair I have improved on form and recording myself and figuring out what I was doing wrong.

So deadlift stands at 235/107


Am I allowed be really glad that week is over? Can't wait to actually train again

twiddleypop

So was back last week trying out a few new things but going to continue logging:

Squats
Warm up sets
95x8x3
95x12

Front Squats
Barx12
55x12
65x10
70x8
70x12

Seriosly want to focus on ass to grass

Rdls
Bar x 12
55x12
75x12
95x12
135x12
145x8

Reverse lunge
Bar on back couldn't manage any more:(
4x12 each leg

Glute ham raise. Never did these reckon they will be beneficial
4x12 as slow as I could manage.

Leg extension
4x12 up to 7 pin

Oh the pain after this last week was 10 out of 10 not looking forward to tomorrow ahhh well

Exercising in the morning is the best honestly can't understand why people think it's insane. Improves concentration and mood so much. Or maybe it's the huge brekkie and coffee.

twiddleypop

Alternating Bicep curl

15x15x5 well able for more weight but gym was so busy couldn't find the heavier weights so extra reps and sets

Skull crushers
10x15
15x15x4

Barabell curls
40x15x3
50 became free 12x2

Tricep rope pushdowns
5x12

Chin ups and dips in between waiting for weights to become free was unplanned and didn't really keep count but should do more of these.. did 2 sets of palof presses too actually while lurking for dumbells to free up

10 mins on bike
10 mins interval sprints 30 on 30 off

Bit sloppy and disorganised but it's only a lightish day anyway

twiddleypop

Hmm boards wasn't working for me past few days so Wednesday: 14 Sep

Bench
35x10x2
45x10
55x20x18x15x15


Inline dumbell bench
10x15
15x15x3

Lat raise
6x12
8x20x20

Lat pull down to pin 6
5x12

Close grip push ups
5x8 (might have resorted to girl ones on the last set )

Tricep pushdown
3 x 1 minute ahhhh

1000 metre row in 5 minutes

Thurs 15
Spin and sprints and stretching

Friday

Today

Deadlifts
Warm ups
145x15x3
145x12

Step ups
4x12

Rdls
Working to 135
2x20

Barabell row
45x12
55x12x4

Ab roll outs 5x12


Hamstring curl pin 3
3x1 minute

Many thanks to COH for randomly sending me a program