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Thread: PSB Fitness MEGATHREAD - Post your progress, goals, etc.

  1. #4621
    Member stromrider's Avatar
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    Quote Originally Posted by fetus View Post
    Main lifts seem ridiculously low though but maybe i'm watching other people at the gym too much.
    But is their form any good though?
    If you keep trying to explain it with logic and facts you will possibly end up hurting your sanity.

  2. #4622
    Member fetus's Avatar
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    Quote Originally Posted by stromrider View Post
    But is their form any good though?
    Yeah but i've been in the gym for 4months they've probably been there for many years so I shouldn't try and compare myself. Just wish my own lifts would progress a bit quicker which I guess they should in 6months or so when I can eat enough to encourage them.

  3. #4623
    Member House's Avatar
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    Decided to have another crack at a powerlifting comp in June after a few years without competing.

    Lifts in training this week:
    SQ 165x5
    BP 115x4 (equal PB )
    DL 160x5

    On track to set some new personal bests for bench in the immediate future, and hoping to get the squats and deads up to new PBs within the next couple of months. More lifting, more eating, more sleeping.
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  4. #4624
    Member Gippo's Avatar
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    I'm easing up on heavy this cycle.

    Going for 21s (lower, upper, full) on 1/3RM, pretty much on everything.

    Reason is I've completely conditioned to my routine. No longer sore after workouts anymore. Time to change it up.

    PBs at 3x7 (not 1RM)

    Sq 140kg 3x7
    DL 140kg 3x5
    BP 100kg 3x7
    Bicep 45kg 3x7
    Tri 45kg 3x7
    Quad 40kg 3x7
    Ham 40kg 3x7
    2.4km run in 10mins 30sec.
    6km run in 34mins flat.
    13km in 1hr 32mins.

    Working carefully on lower traps now due them being under developed and causing rounding forward in my shoulders and results in sore shoulder tendons during BP.

    Dont neglect your lower traps! Really tricky to activate especially if your slumped over a keyboard for work.
    Its all good on Ducati's
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  5. #4625
    Member Gippo's Avatar
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    Heya runners,

    Need some reassurance/advice:

    Went for my weekly 2.4km run this morn. Usually complete it around 11mins 30 seconds. PB 10mins 30secs.

    Today had to stop at 2km with very sore back muscles.

    Same symmetrical muscle soreness you get from Deadlifts.

    Did deadlifts on Monday (3 sets of 8 at 100kg with spot on form and pauses - lighter than PB but great workout).

    Anyway I recovered from the soreness/cramp within 30 seconds and could briskly walk home. Soreness/cramp subsided when I got home.

    Pointers? I cant afford to not finish 2.4km on any day for my goals.
    Its all good on Ducati's

  6. #4626
    Member Commander Keen's Avatar
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    Stretch your glutes, hams and calves. Can get back soreness from tightness in either of those muscle groups.
    Quote Originally Posted by Desmo View Post
    Why be a cunt about it?
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  7. #4627
    Member PinkVelociraptor's Avatar
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    Quote Originally Posted by Gippo View Post
    Heya runners,

    Need some reassurance/advice:

    Went for my weekly 2.4km run this morn. Usually complete it around 11mins 30 seconds. PB 10mins 30secs.

    Today had to stop at 2km with very sore back muscles.

    Same symmetrical muscle soreness you get from Deadlifts.

    Did deadlifts on Monday (3 sets of 8 at 100kg with spot on form and pauses - lighter than PB but great workout).

    Anyway I recovered from the soreness/cramp within 30 seconds and could briskly walk home. Soreness/cramp subsided when I got home.

    Pointers? I cant afford to not finish 2.4km on any day for my goals.
    You said you have started targeting your lower traps and you're changing things up because you are no longer challenged; most likely something to do with that?

    I just want to lament on cramps in those muscle groups- it is consistently the only place that I get tight cramps and knots, especially the left side.
    Massages to loosen up the tightness definitely helps mine, plus stretching and reclined twisting (can be easy to overdo though). Definitely second Commander's idea, too.

    Other than that, I probably wouldn't worry about it this once; everyone has their off days. See how you go next time and good luck!

  8. #4628
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    Started a cut on Monday.

    Already miss hamburgers =(

    Should make trying to do pullups easier, and less impact on knees when running.
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  9. #4629
    Member INTJ's Avatar
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    Quote Originally Posted by House View Post
    Decided to have another crack at a powerlifting comp in June after a few years without competing.

    Lifts in training this week:
    SQ 165x5
    BP 115x4 (equal PB )
    DL 160x5

    On track to set some new personal bests for bench in the immediate future, and hoping to get the squats and deads up to new PBs within the next couple of months. More lifting, more eating, more sleeping.
    Good luck!

  10. #4630
    Member Jack the Lad's Avatar
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    Quote Originally Posted by House View Post
    Decided to have another crack at a powerlifting comp in June after a few years without competing.

    Lifts in training this week:
    SQ 165x5
    BP 115x4 (equal PB )
    DL 160x5

    On track to set some new personal bests for bench in the immediate future, and hoping to get the squats and deads up to new PBs within the next couple of months. More lifting, more eating, more sleeping.
    Hopefully this is the pTC novice comp, if so I'll probably be your back spotter. Give me a shout so I know who you are (y)

  11. #4631
    Member House's Avatar
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    SQ 180x5
    BP 120x4
    DL 175x5

    No belt, bare knees.

    Quote Originally Posted by INTJ View Post
    Good luck!
    Cheers man

    Quote Originally Posted by Jack the Lad View Post
    Give me a shout so I know who you are (y)
    Yep, it is. Will do
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  12. #4632
    Member Gippo's Avatar
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    Smashed out 10km in 60mins...

    E P I C (For me)

    Sore AF now.
    Its all good on Ducati's
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  13. #4633
    Member GsxInShed's Avatar
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    Quote Originally Posted by Gippo View Post
    Smashed out 10km in 60mins...

    E P I C (For me)

    Sore AF now.
    Ball of the foot or heel toe runner.?

    As loud said ... lower back glut ham stretch... on the floor.... Foot up to bum cross opp leg..( softly).. pull that knee to shoulder..(gently)

    .monster stretch --should feel weight on hip bone. should hurt then ease in.?

    Aim for equal flex on both sides... eh? you'll soon see /feel which side you are favouring... good luk.

    oh and Magnesium supp. :-)
    " Imagination is the seed of life..."
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  14. #4634
    Member moshriff's Avatar
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    Personally if you aren't already I'd recommend seeing a physio for some relief and exercises to do to help prevent any injuries or the like.

    The wife has been seeing one to get her into form for runnning and possible beginner triathlons. Also doing pilates and has started seeing some specialist running people. She loves running but had been constantly hampered by niggles which then blow out into more serious pain. This time shes putting in some prep ahd is already seeing results.

    Something to consider!

    Sent from my SM-G920I using Tapatalk

  15. #4635
    Member Gippo's Avatar
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    Thanks for the interest gents.

    Sore upper quad tendons but quickly subsiding.
    Sore inner ankles (posterior Tib). One quickly easing the other too but slower. Same side ham is tighter than the other too.

    Focusing on stretching and recovery next 5 days.

    In mean time back into upper body front n back this week.
    Limiting leg engagement as much as possible for the whole week.

    Will try your stretches GsxInShed
    (Balls of feet if not completely flat striker, no wear on shoes)

    moshriff this is good advice (expensive) but pays dividends.

    The soreness actually made me run further. It distracted me, forcing me into physical management mode and running form focus rather than focusing on being tired.

    Blood blisters on 1 inner toe freaken ugly but all good.

    Cant wait to try 15km in a months time.

    Goal is still 2.4km sub 10mins.
    Its all good on Ducati's

  16. #4636
    Member GsxInShed's Avatar
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    Do this ...on practice run.. 500m +

    after warm up...

    Lean forward in to stride.. as if falling ... tap / make a noise with the ball of your foot.

    as it strikes the ground.

    Shoulders back ... hold a full breath in lungs.. at all times.. breathe out 7/10's breathe in 9/10's..

    Look way in the distance..tummy tight..use biceps to propel forward... ( like throwing a punch..)

    Meditate.... each step is just a step......time the footstrike to your heart beat.

    Land between beats.... slow down as reqd. stride as needed..(lengthen your stride to suit) land soft ---push hard.. hips straight ahead... relax. ( it will seem slower at first)--then you'll fly

    swing knees so heels pivot....fall softly onto the road..your head will say it feels wrong..

    ( imagine the hunt for food/Game on the run....life depends on it.)

    --when on the run.....your body will want to run faster.... wait for pure moment... relax. timing. peace. breathing. footstrike.

    mmm serendipity.

    Edit I might just add the secret.... Run 50m backwards.. each 200m for warmup.... trust me.
    " Imagination is the seed of life..."
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  17. #4637
    Member Prefectionist's Avatar
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    Feeling pretty good at the moment.

    140 deadlift last week, 130 squat tonight.

    The deadlift wasnt coming up a second time, and wasn't going to push for more weight for my squat 1RM withouta spot in case it goes wrong. I've also been neglecting leg day because I've been aiming for cardio increases. Gotta stop neglecting it...
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  18. #4638
    Member Gippo's Avatar
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    Quote Originally Posted by Prefectionist View Post
    Feeling pretty good at the moment.

    140 deadlift last week, 130 squat tonight.

    The deadlift wasnt coming up a second time, and wasn't going to push for more weight for my squat 1RM withouta spot in case it goes wrong. I've also been neglecting leg day because I've been aiming for cardio increases. Gotta stop neglecting it...
    Need a spotter?
    Its all good on Ducati's

  19. #4639
    Member Prefectionist's Avatar
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    Quote Originally Posted by Gippo View Post
    Need a spotter?
    Not if it's anything like the spot I had this morning
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  20. #4640
    Member House's Avatar
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    Relying on a spotter for squats makes me uneasy, as it's such a balance-crucial lift that someone suddenly grabbing you has potential to do more harm than good.

    Squat in a rack with the safeties set just below your minimum bar height. If it doesn't come up, let it down and let the safeties catch it for you. Easy.

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