Hardcore1-6 Posted October 20, 2015 Author Report Share Posted October 20, 2015 1RM is one explosive burst and % max wattage will be the spike in a series of repetitions (think each revolution as lots of little half squats, but powerful) Link to post Share on other sites
amateurstuntman Posted October 20, 2015 Report Share Posted October 20, 2015 FTP is your average power over a 20 minute best effort. 1 rep max is just the biggest thing you can lift once i.e. you cannot lift it twice, it's too heavy. Link to post Share on other sites
Hardcore1-6 Posted October 20, 2015 Author Report Share Posted October 20, 2015 Ya, so this:http://www.teachpe.com/anatomy/fibre_types.php Link to post Share on other sites
amateurstuntman Posted October 20, 2015 Report Share Posted October 20, 2015 Once I run out of novice gains I will switch to a "50 reps in the least possible sets" type of thing.That'll show those pesky muscles. Link to post Share on other sites
amateurstuntman Posted October 26, 2015 Report Share Posted October 26, 2015 So this happened: https://www.youtube.com/watch?v=qCO-lXeCp2o 5 reps at 120 gives me a predicted single rep max of 135 which is 1.5 times bodyweight. I'm getting there. Link to post Share on other sites
Hardcore1-6 Posted October 27, 2015 Author Report Share Posted October 27, 2015 I can't watch videos at work.. So I assume you're blasting reps like a mad *Ubar*.I've just smashed Murph before work - 1 mile, 100 pullups, 200 pushups, 300 squats, 1 mile all for time. In body armour.Sick in my mouth but by the gods I won't let a lance corporal beat me. Link to post Share on other sites
amateurstuntman Posted October 27, 2015 Report Share Posted October 27, 2015 Damn. That would take me about 5 days. Link to post Share on other sites
amateurstuntman Posted October 28, 2015 Report Share Posted October 28, 2015 Please excuse the poor form, I'm at my absolute limit. I present for the first time ever (for me): 5 reps of front squat at body weight (92.5kg) https://youtu.be/T6ug5CsBiXk Link to post Share on other sites
Hardcore1-6 Posted October 29, 2015 Author Report Share Posted October 29, 2015 Just got hold of a Captain's of Crush gripper.Went for the 3 because i'm absolutely massive*.I failed, ordered a 2 on the quick like so know one knows i'm a failure.*me mam says so Link to post Share on other sites
amateurstuntman Posted October 29, 2015 Report Share Posted October 29, 2015 Need to improve my grip strength. Back to Farmer's Walk for me... Link to post Share on other sites
Hardcore1-6 Posted November 16, 2015 Author Report Share Posted November 16, 2015 So i've been smashing the 'crossfit' (read: circuit training, as i don't own any compression calf sleeves)RAF "friend" came into my room yesterday and interrupted my 48 hour Fallout session and suggested I stop vegitating and phys.We did the flithy 50 - 50 reps of 24-inch box, 50 jumping pullups, 50 kettlebell swings, 50 walking lunge steps, 50 knees to elbows, 50 reps of push press with 45 pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees, 50 double-unders.I am dying, so rectified this by doing as a partner workout, with the partner rowing instead of resting:20 burpees, 25 metre sprint then 20 reps of either jump squats, hand release pressups, lunges, crunches, pullups or toe taps, 25 metre sprint and then back to rowing, tapping in your partner. 30 minutes AMRAP.Calves and *albartroth* are in pieces today. Link to post Share on other sites
darkchild130 Posted November 16, 2015 Report Share Posted November 16, 2015 After tearing my hip flexor, then jumping on a Skill at arms course, I've effectively been out of the fitness game for 6 weeks. I'm at a low, time to get back on it. Darkchild Link to post Share on other sites
Hardcore1-6 Posted November 16, 2015 Author Report Share Posted November 16, 2015 Hope you're using your learning credits to apply for Crossfit and PT-esque courses.. (If reservists get them) Link to post Share on other sites
amateurstuntman Posted November 16, 2015 Report Share Posted November 16, 2015 I am also dead. I switched from 5x5 today to 50 reps in the lowest number of sets. 80% of 5 rep max. Front squat 70kg 10, 10, 9, 8, 7, 6. Bench press 56.25kg 10, 9, 7, 6, 6, 6, 6. Barbell row 60kg 10, 10, 10, 8, 6, 6. I am fully in clip. Link to post Share on other sites
Alias1983 Posted November 16, 2015 Report Share Posted November 16, 2015 So next week I'm starting my fitness program at the ymca to stay in shape this winter and to get out of the house. I need to work on the upper body, lose the beer belly and work on my arm strength. I can kick like a mule but my arms are video game weak sause Link to post Share on other sites
Hardcore1-6 Posted November 17, 2015 Author Report Share Posted November 17, 2015 Started the morning off with a little 6 mile speed march, to return to a text "Still on for that crossfit tonight?"I don't like backing down, best get on the milk and chicken today to recover. Link to post Share on other sites
darkchild130 Posted November 17, 2015 Report Share Posted November 17, 2015 Hope you're using your learning credits to apply for Crossfit and PT-esque courses.. (If reservists get them) I think they get standard learning credits, I don't know. I treat it like a hobby, I'm only half interested unless there are guns involved. Darkchild Link to post Share on other sites
amateurstuntman Posted November 18, 2015 Report Share Posted November 18, 2015 So, I've been doing the Stronglifts 5x5 program. 3 exercises 5 sets, 5 reps, 25 movements a session. 3 sessions a week alternating between session a and b. Only session b has deadlifts. Deadlifts are hard so you only do 1 set of 5. 1 set of 5 three times every two weeks, 30 repetitions a month. This week I have changed onto doing 50 reps in the fewest possible sets. Today I did: Front squat: 70kg 10, 10, 10, 10, 10. Might consider 75kg next time. Overhead press: 40kg 10, 8, 6, 5, 4, 4, 4, 5, 4. That was emotional, I can tell you. Deadlift: 100kg 10, 10, 7, 7, 7, 5, 7, 6, 1. I counted wrong, I was tired. I accidentally did 60 reps on deadlift. 2 entire months' worth of dead lift in one go. I am moderately tired. Link to post Share on other sites
amateurstuntman Posted January 26, 2016 Report Share Posted January 26, 2016 I changed again. I have been doing Squat, Deadlift, deadhang, press-ups, sit-ups and inverted row. I've got to 4 sets of 10s active hang going directly into 25s of passive hang. 3 sets of 8 inverted row Sets of 10 press-ups to failure in super sets with 2x the number of sit-ups. This week was 3x10 and 1x7 in supersets with 3x20 and 1x14. Then 5x5 Squat at 100kg (I do a week [3 sessions] at a weight then add 5kg) I was getting ready to do 4x5 deadlifts at 120 (I do 1x5 - 2x5 - 3x5 - 4x5 - 5x5 then add weight and go back to 1x5). I could not do that because my mate dislocated his shoulder and I had to take him to hospital. He was showing someone the correct technique for a cross-bench pull over. No upper body for 3-4 months. Nasty. Link to post Share on other sites
DarkLite Posted January 26, 2016 Report Share Posted January 26, 2016 Ouch! Been off the gym for a week because of face flu. Alas. Link to post Share on other sites
Skarclaw Posted January 26, 2016 Report Share Posted January 26, 2016 Got this for free of a facebook group Got a metal plyometric box for free two weeks ago too. I love free stuff! Link to post Share on other sites
amateurstuntman Posted January 27, 2016 Report Share Posted January 27, 2016 For the first time ever, proper, deep back squats with nothing under my heels. When I first started lifting I couldn't do them, I had trainers with a full heel and my from was ######. I switched to front squats and built up my flexibility. Then went to back squats with barefoot shoes and my heels on a plate. I worked down the plates 25-20-15-10-1.25. Today I did it with no plates. My hips tuck under just a little at the bottom but I can correct that. Feeling happy with that. Link to post Share on other sites
Skarclaw Posted January 27, 2016 Report Share Posted January 27, 2016 Looking gooood. I'd really reccomend getting some weightlifting shoes (if you are going a few times a week you get your moneys worth) My old weightlifting coach told me this thing of warming up by doing circles in both directions with the feet, then pretending to "write" the alphabet with your toes. Also this is useful : as ever apologies if teaching grandmothers to suck eggs. Cheers Link to post Share on other sites
darkchild130 Posted January 27, 2016 Report Share Posted January 27, 2016 Switching up my circuits because boredom. Last night did 20 minutes of: 15 pushups 15 squats 15 crunches repeat until dead. I managed 14 sets but it's early days. It's weird because my regular circuit is technically harder, but I do it so much I guess my body is used to it. I may start switching out circuits every couple of weeks to stave of stagnation. Darkchild Link to post Share on other sites
amateurstuntman Posted January 27, 2016 Report Share Posted January 27, 2016 Yeah, so I can do about 3 sets of that. Except the squats, I can do a billion air squats. Thanks for the advice Skarclaw, I looked at weight lifting shoes but they all have a heel meaning less flexibility is needed.It is about the same as having a 1.25kg plate under your feet. I want to be able to do it "barefoot", no belt, no straps etc. I have been using chalk for my heaves because the bar is shiny and slippery but as my grip strength improves I hope to stop that too. Basically I have this belief that if I can't do something in my normal clothes then I can't do it. It's like martial arts, you practice for years barefoot in pyjamas on a mat and if you get in a real fight you are in jeans and shoes on asphalt. Nothing feels right. I know that with proper shoes I'd be more stable with slightly raised heels which would mean I can lift more. It just feels like an exploit. Link to post Share on other sites
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