Is it 8 x 4 or 4 x 8?
But ya, in an overall sense, you’ll exhaust your CNS.
[QUOTE=“caoimhaoin, post: 922180, member: 273”]Is it 8 x 4 or 4 x 8?
But ya, in an overall sense, you’ll exhaust your CNS.[/QUOTE]
8 reps, 4 times. I’d have comfortably done a few more.
The general standard speak is sets x reps, although occasionally you see it the other way.
I would add weight to the the pull ups and when on heavy DL days just do 3 x 7-10 kinda range.
Also never judge your weights on what you did in the past. You 1 RM is only relative to the now. An old 1rm might have you thinking you are lifting 70% but in reality it’s 80-85%.
[QUOTE=“caoimhaoin, post: 922210, member: 273”]The general standard speak is sets x reps, although occasionally you see it the other way.
I would add weight to the the pull ups and when on heavy DL days just do 3 x 7-10 kinda range.
Also never judge your weights on what you did in the past. You 1 RM is only relative to the now. An old 1rm might have you thinking you are lifting 70% but in reality it’s 80-85%.[/QUOTE]
Cheers. You’re probably bang on on the 1RM given where I am now.
Signed up for a 6 week S&C program. 2 sessions a week starting next Monday.
Bought me a foam roller yesterday at the suggestion of the S&C coach. Was rolling around on it watching House of Cards last night… felt sore at times on the back and quads but you knew it was doing you good.
Getting into the shower this morning I caught a glimpse of my back in the mirror, purple and blue bruising all over me. Great Yoke.
Anyway, i’ll update this thread with progress to allow @caoimhaoin critique it and the rest of you can watch on in awe.
@mickee321 I think I saw a “prowler” lurking at the back of the gym, is this a good or bad thing?
@kinvara’spassion - what are your goals
when you get used to the foam roller (and you will) then get a bit of wavin pipe and use that for the legs
[QUOTE=“TheUlteriorMotive, post: 925650, member: 2272”]@kinvara’spassion - what are your goals
When you get used to the foam roller (and you will) then get a bit of wavin pipe and use that for the legs[/QUOTE]
Thanks, that’s what he was using himself!
I asked him how he was going to measure our progress (there are 5 in the group), he mentioned that there would be a weighing session next Monday using the Body Fat Scales. Not sure how accurate these yokes are?
Anyway, personally I just want to drop a bit of body fat and if I could deadlift and squat my own weight x 1.2 at the end of it I’d be happy enough.
[QUOTE=“Kinvara’s Passion, post: 925643, member: 686”]Signed up for a 6 week S&C program. 2 sessions a week starting next Monday.
Bought me a foam roller yesterday at the suggestion of the S&C coach. Was rolling around on it watching House of Cards last night… felt sore at times on the back and quads but you knew it was doing you good.
Getting into the shower this morning I caught a glimpse of my back in the mirror, purple and blue bruising all over me. Great Yoke.
Anyway, i’ll update this thread with progress to allow @caoimhaoin critique it and the rest of you can watch on in awe.
@mickee321 I think I saw a “prowler” lurking at the back of the gym, is this a good or bad thing?[/QUOTE]
You probably went too long if you are bruising. But a great job. I have moved onto a trigger point roller. Torture to get used to.
Static Stretch after foam rolling will make massive difference to your ROM.
[QUOTE=“Kinvara’s Passion, post: 925653, member: 686”]Thanks, that’s what he was using himself!
I asked him how he was going to measure our progress (there are 5 in the group), he mentioned that there would be a weighing session next Monday using the Body Fat Scales. Not sure how accurate these yokes are?
Anyway, personally I just want to drop a bit of body fat and if I could deadlift and squat my own weight x 1.2 at the end of it I’d be happy enough.[/QUOTE]
Body Fat Scales are good for showing trends but they depend a lot on hydration so results can vary
pick up a body fat callipers on amazon and you can use that yourself and again get an idea of trend/progress
Hard to get stronger and drop body fat at the same time though - usually all you can do is maintain strength and drop body fat as you need a calorie surplus to grow muscle but if you drop bodyfat and stay as strong you will look more “toned”/lean
[QUOTE=“Kinvara’s Passion, post: 925653, member: 686”]Thanks, that’s what he was using himself!
I asked him how he was going to measure our progress (there are 5 in the group), he mentioned that there would be a weighing session next Monday using the Body Fat Scales. Not sure how accurate these yokes are?
Anyway, personally I just want to drop a bit of body fat and if I could deadlift and squat my own weight x 1.2 at the end of it I’d be happy enough.[/QUOTE]
Weren’t you front squatting a 250 kilo calf out of a ditch not so long ago?!
Thats over a year ago at this stage mate. Plus that heifer wanted to get out of the ditch and moved with me.
.
It was a different story at the time. And here I thought you were some sort of Paul Bunyan type character rambling around Galway plucking cows out of ditches for elderly farmers.
It’s nothing new, but another report has been released about the harm of long term jogging and its affect on the heart- Those that run 20+ miles a week have the same life span as those that don’t exercise at all. Those that do moderate exercise (by that I think they mean jogging) live longer— It’s said that too much jogging has a terrible affect on the heart/joints/skin etc etc- If you want to do a marathon, do it and be done with long distance running.
+1
This office is small collection of cripples who are addicted to long distance running. They look like death.
[QUOTE=“Kinvara’s Passion, post: 926019, member: 686”]+1
This office is small collection of cripples who are addicted to long distance running. They look like death.[/QUOTE]
People who run marathons are idiots. This is common knowledge.
Less idiots than people that sit on their arse doing nothing though I think we’d all agree.
Oh yeah? Tell that to Pheidipides.
[QUOTE=“Kinvara’s Passion, post: 925643, member: 686”]Signed up for a 6 week S&C program. 2 sessions a week starting next Monday.
Bought me a foam roller yesterday at the suggestion of the S&C coach. Was rolling around on it watching House of Cards last night… felt sore at times on the back and quads but you knew it was doing you good.
Getting into the shower this morning I caught a glimpse of my back in the mirror, purple and blue bruising all over me. Great Yoke.
Anyway, i’ll update this thread with progress to allow @caoimhaoin critique it and the rest of you can watch on in awe.
@mickee321 I think I saw a “prowler” lurking at the back of the gym, is this a good or bad thing?[/QUOTE]
a prowler is an exceptional piece of equipment
havent used it in a while but i had a savage workout on it one time
it went like this
10 min warm up
- 25 pressups
- 25 ketlle bell swings
- get a long rope like the one you would use to tie down a cruise liner to a pier, about 20 m long, link it round a pole 10m either side, grab each end and then smash it up and down 25 times off the ground
-25 sit ups - 20kg weight on the prowler, head down, close the eyes and push it roaring out loud 25m over rough broken concrete, turn it around and back to the start
repeat this set *5
Eh he did it to proclaim victory in war, you idiots do it so you can feel some sort of personal victory. I imagine Pheidipides would slap the fuck out of you given half a chance.
Just because everyone doesn’t see fit to break their bodies as a means to try feel good about their nothing lives does not mean they merely sit on their arse doing nothing. You are a silly silly man and I pity you.