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 warhead01 wrote:

I was thinking more of the cardio stuff, not the running.

Ahh, well. . . for cardio, I'm obviously very VERY biased, but you cannot beat cycling for cardio

 Ensis Ferrae wrote:

 warhead01 wrote:

I was thinking more of the cardio stuff, not the running.

Ahh, well. . . for cardio, I'm obviously very VERY biased, but you cannot beat cycling for cardio

That's also fair. I've done well over the years while using an elliptical machine. Worked wonders for me while in Korea. Wish I had someplace to put one here or maybe a rowing machine. I may be able to get my hands on a bike, nothing fancy probably an old 10 speed mountain bike.

Thank you again.

Just going to toss in this: https://www.scribd.com/book/393386407/Convict-Conditioning-How-to-Bust-Free-of-All-Weakness-Using-the-Lost-Secrets-of-Supreme-Survival-Strength - series of bodyweight exercises, found them extremely useful

trexmeyer wrote:
Athlean-X is one step removed from being a complete charlatan and US Army PT was a complete joke, it might still be.

As far as fitness "influencers" go, someone like Greg Nuckols or Stan Efferding can provide far more useful information even if your goal is more related to general health than pure strength. The Knees Over Toe Guy might be worth looking into as well, but he comes across as being a bit "snake-oily" to me.

The US Army and the rest of the military in general are utilizing horribly outdated one size fits all standards and practices, which works for people that have naturally good recovery, but ends up crippling many. I don't know if the military handles any form of fitness development, be it speed, cardio, strength, in an intelligent manner. I understand that they can't really afford to do so due to time and personnel constraints. My point is more that individuals should not look to any form of US Military PT as being a good idea ever. Do it when you're forced to, but it's not a good program for maintaining or improving health outside of the fact that it is literally better than nothing.

KotG is not snake oil in any way. I bought his program, did my own adapted version for a month, and the knee tendonitis I'd been suffering for about 6 months completely dissapeared, and I'm back to pre injury numbers plus on my squats and deadlifts. I then paid for another month or 2 then cancelled. You could argue that he's simply taken something that people just don't think about and marketed it, but it seems to be the case that walking backwards definitely works for getting rid of imbalances that contribute to most musculoskeletal issues that arise in the legs. Now I try to get at least one session of backwards sled dragging a week.

Agreed about military style PT though. Can't speak much for US, but British military PT is very much still just thrashing for the sake of it, though they are currently getting better at seeing strength training as a preventative measure for injuries common among servicemen.

trexmeyer wrote:
Athlean-X is one step removed from being a complete charlatan

At the very least, he's much, MUCH better than "V Shred"

 Ensis Ferrae wrote:

 warhead01 wrote:

I was thinking more of the cardio stuff, not the running.

Ahh, well. . . for cardio, I'm obviously very VERY biased, but you cannot beat cycling for cardio

Swimming. Full body cardio while simultaneously strength and endurance training with zero physical impact trauma. You can also swim in layers of clothing for resistance training.

 Just Tony wrote:


Swimming. Full body cardio while simultaneously strength and endurance training with zero physical impact trauma.

Does not work for me. Swimming aggravates the crap out of multiple ligament injuries that, if done hard enough can sideline me for days to weeks. Long story short, I sorta need both shoulders operated on to fix/solve multiple tendon issues in there, however I wouldn't/won't let the backwoodsey folk doctors in the army/VA do the operations they are talking about.

Jump rope.

Not exactly getting fit as such, but a healthier (relatively speaking) lifestyle change made this morning. Swap out ciggies for e-ciggies.

It’s a bit weird so far. I’m definitely getting the nicotine my addiction requires, but I’m finding the, well, dosage I suppose, tricky. See, a regular ciggie is a known dose. When it’s done it’s done, and you’re good for an hour or two. But this? I’m just sort of doing a couple of puffs, which takes the immediate craving away. But I’m going back to it much sooner, because I’m clearly not getting the amount of nicotine my idiot brain is used to.

I suspect this is a trial and error thing, and I’ll adapt in a day or two.

Should also be going back to the gym soon, but keeping a weather eye on local infection rates.

Good luck with the e-ciggies. Several of my colleagues have managed to quit smoking by using these as an intermediary.

Need to start walking longer distances again, haven't been out much lately due to bad weather and more recently a knee injury, and I've put on a few kgs...

Day two of e-ciggies.

I’m…kinda into it. System I’ve got is super simple. Bought the worky bitz for £10. And it’s £7 for two plug and play gubbinz.

First gubbinz lasted around a day and a half. So bought another pair.

It’s kinda nice to get the hit I’m stupidly addicted to, but without any nasty niffs.

I mean, not being an idiot is the ultimate goal, but for the foreseeable being only half or quarter idiot is still a significant improvement.

Particularly enjoying the Tropical Mango Gubbinz, as I swear there’s a very mild hint of menthol in there. Not entirely sure I’m sold on Actual Tobacco flavoured stuff, but then I’m yet to buy that.


Automatically Appended Next Post:
Also really looking forward to being able to taste and smell in a wider spectrum! Of all the Bloody Stupid prices of any given addiction, they’re surely up there.

Good luck with it Doc, it might take some willpower but it's WELL worth it

Signed up last week for a 50km trail ultramarathon at end of July.
50km distance and 2km up and 2km down.

Have been running for decades and run Parkrun every week.

Previously limited myself to half marathons on the road as I push myself too hard, but figure ultramarathons on trails are a long grind rather than a race.

If it goes alright will look to step up to 100km distance.

Starting my first ultramarathon at 45... need my head read.

 Waaagh_Gonads wrote:
Signed up last week for a 50km trail ultramarathon at end of July.
50km distance and 2km up and 2km down.

Have been running for decades and run Parkrun every week.

Previously limited myself to half marathons on the road as I push myself too hard, but figure ultramarathons on trails are a long grind rather than a race.

If it goes alright will look to step up to 100km distance.

Starting my first ultramarathon at 45... need my head read.

Going from a half marathon distance to 50km on unsteady terrain in 4 and a half months could be super tight in terms of the mileage increase in the amount of time. I'd dial in a training plan for that ASAP or speak to someone who can help you out with it. Absolutely doable but must be done in the correct way. Good luck!

Back in the gym now that covid restrictions are over. Started a linear progression (putting an additional 5 to 10 pounds on the bar each workout) and have made good progress over the last two weeks, below are all for sets of 5 at a bodyweight of 187lbs.

Squat 245 -> 280
Bench 215 -> 240
Deadlift 295 -> 340
Barbell Rows 165 -> 185

I've probably got a few more weeks before the LP stalls out, so once that happens I'll do some singles to figure out where my max is at and try running Candito's 6 week program.

I need to figure out how to get my grip stronger, it is definitely the limiting factor in my deadlift right now.

 DrGiggles wrote:

I need to figure out how to get my grip stronger, it is definitely the limiting factor in my deadlift right now.

Are you doing mixed grip or hook grip?
Are you using chalk?
How is the knurling on the bar?

If you're not using chalk, your grip will almost always end up being a limiting factor unless it grossly overpowers your deadlift.

The simplest thing you can do, assuming you are not already doing it, is to go as heavy as possible with double overhand deadlifts before switching to mixed/hook. Go double overhand for all rows and don't use straps. Fat Grips are cheap and you could always throw them on for RDLs, static holds, normal deadlifts, rows, etc.

trexmeyer wrote:

 DrGiggles wrote:

I need to figure out how to get my grip stronger, it is definitely the limiting factor in my deadlift right now.

Are you doing mixed grip or hook grip?
Are you using chalk?
How is the knurling on the bar?

If you're not using chalk, your grip will almost always end up being a limiting factor unless it grossly overpowers your deadlift.

The simplest thing you can do, assuming you are not already doing it, is to go as heavy as possible with double overhand deadlifts before switching to mixed/hook. Go double overhand for all rows and don't use straps. Fat Grips are cheap and you could always throw them on for RDLs, static holds, normal deadlifts, rows, etc.

Mixed grip, liquid chalk, and it varies between very little knurling to zero knurling because it is is a high traffic globo gym. I try not to use straps unless my grip fails completely.

I do double overhand for my warmups, but after 275lbs it gets hairy after two reps. Today I did some 10 second static holds as an accessory to try and help. I might buy some grip genie grippers to use while I'm watching TV for some additional training at home.

On the ciggies to e-ciggies thing?

Today I used up pretty much the last of my loose baccy. As a Scot, I feel stereotypically obliged to be waste not, want not.

After only a few days of e-ciggies? I felt the impact. The first Standard Ciggie? I actually tasted for the first time in a long time. Irritatingly I didn’t find that taste unpleasant.

But barring perhaps 3 more I can scrape out that baccy pouch? It’s gonna be e-cigs for me all the way. Better for health, and once I’ve done a couple of laundry loads and washed the carpets (I have a machine!), no more ‘orrid stench.

 DrGiggles wrote:

Mixed grip, liquid chalk, and it varies between very little knurling to zero knurling because it is is a high traffic globo gym. I try not to use straps unless my grip fails completely.

I do double overhand for my warmups, but after 275lbs it gets hairy after two reps. Today I did some 10 second static holds as an accessory to try and help. I might buy some grip genie grippers to use while I'm watching TV for some additional training at home.

Mate, if you're hitting 275x5 DOH and your max work set is 340, I'd say your grip is fairly decent relatively speaking. Knurling makes a huge difference.
I wouldn't be too worried about using straps as long as you're not using hooks or figure-8s. Those help too much.

Took me a year of practice, but can finally got my Deadlift numbers with a hook grip to whereabout my max mixed grip was. Makes a huge difference for my lifts now, just the slight difference in a mixed grip was not allowing me to fully activate my lats for lift... A new PB is incoming.

And that is on fairly chunky/cheap 20kg barbells it feels even better on a decent bar that is a little thinner.

 DrGiggles wrote:

trexmeyer wrote:

 DrGiggles wrote:

I need to figure out how to get my grip stronger, it is definitely the limiting factor in my deadlift right now.

Are you doing mixed grip or hook grip?
Are you using chalk?
How is the knurling on the bar?

If you're not using chalk, your grip will almost always end up being a limiting factor unless it grossly overpowers your deadlift.

The simplest thing you can do, assuming you are not already doing it, is to go as heavy as possible with double overhand deadlifts before switching to mixed/hook. Go double overhand for all rows and don't use straps. Fat Grips are cheap and you could always throw them on for RDLs, static holds, normal deadlifts, rows, etc.

Mixed grip, liquid chalk, and it varies between very little knurling to zero knurling because it is is a high traffic globo gym. I try not to use straps unless my grip fails completely.

I do double overhand for my warmups, but after 275lbs it gets hairy after two reps. Today I did some 10 second static holds as an accessory to try and help. I might buy some grip genie grippers to use while I'm watching TV for some additional training at home.

Don't knock straps. They will allow your over all loft to go up, which will have a beneficial carry over onto your grip. Everything works in harmony. Put straps on for your top set and try an extra rep. After a little while, try without straps. You can then just figure out what works best. Sometimes I'll have a day where I use straps for all the top sets to allow a bit more volume at higher loads.

You'll probably find that your max is actually higher if you go to a gym with bars that have proper knurling. Regular power bar knurling in globo gyms is usually complete dog turd.

Grippers are good, but I'd go for captains of crush, and you need to do an actual program of training with them, don't just crank out loads of gash reps whilst your mind is on something else. I'm talking sets and reps, same as a lifting program.

Fat grips are good as mentioned. I also like to throw in plate pinches at the end of my sessions. both single or double plates. Just stand and hold them in a pinch grip until you drop them and youre likely also crying in agony with forearms that feel like concrete. Make sure you're pinching a flat portion. No cheating by hooking the fingertips into any crannies...

Forearm exercises in general are also good for grip. Make yourself a roller with a bit of broom handle, some rope and a karabiner. Stand on a box and hold the roller at your waist (you're targeting forearms, not holding a shoulder stress position). With a 10lb plate hanging on the rope, roll it up ntil it gets to the top, then roll it down again. 5 times and your forearms will feel monstrous.

Farmers carries. Absolute king exercise. Use a trap bar if you can't get FC weights. In fact, trap bar deads in general will allow you to lift much more and improve the grip at those heavier loads.

Doing these exercises also shows other people in the gym how alpha you are, because they absolutely suck. You might only be holding a 10 lb plate, but you won't find your pretty boys doing pinch grips or forearm rollers that's for sure.

Just throwing this out there. I've never had forearm issues until doing trap bar deadlifts. I injured my dominant arm once and strained it again today at around 60% of my max.

I don't know what it is, but something about doing reps with a trap bar causes things to flair up. For reference, I've pulled 570 hook grip, 600x3 without straps on trap bar, and I've gotten 600 to my knees with mixed grip conventional, so I don't think it's relative strength issue.

Yeah that's strange. Ive never heard of that, and the only forearm issues I've had is some strain in the thumb tendon of my left hand when doing overhead presses, so my armchair physiology hasnt really explored forearms. I'd guess it's something to do with the grip at the abduction angle of the arm during the pull.

trexmeyer wrote:
Just throwing this out there. I've never had forearm issues until doing trap bar deadlifts. I injured my dominant arm once and strained it again today at around 60% of my max.

I don't know what it is, but something about doing reps with a trap bar causes things to flair up. For reference, I've pulled 570 hook grip, 600x3 without straps on trap bar, and I've gotten 600 to my knees with mixed grip conventional, so I don't think it's relative strength issue.

Only thing I can think of is not keeping the elbows completely straight if you are doing touch-n-go instead of coming to a dead stop and making sure your positioning is set.

trexmeyer wrote:
Just throwing this out there. I've never had forearm issues until doing trap bar deadlifts. I injured my dominant arm once and strained it again today at around 60% of my max.

I don't know what it is, but something about doing reps with a trap bar causes things to flair up. For reference, I've pulled 570 hook grip, 600x3 without straps on trap bar, and I've gotten 600 to my knees with mixed grip conventional, so I don't think it's relative strength issue.

I believe, and I'm not up on forearm biomechanics as it isn't really in my area of interests within biomechanics, but I believe that the ulnar flexors and extensors are activated a lot in a neutral grip (which a trap bar deadlift is), compared to those of the radius, with the radius being minimally activated.

So you could be getting injured as your forearm is not strong enough within a neutral grip when lacking the flexors and extensors of the radius... So even a fairly light stimulus of about 60% of 1RM is going to potentially cause you issues.

I suppose what it could be is that I've had ongoing ulnar nerve issues specifically in that arm, namely numbness in the smaller fingers, and that could be tied into it.

Pretty sure my LP is done since squats almost killed me this morning, final numbers below.

Bench Press: 260lbs x5
Squat: 320lbs x5
Deadlift: 380lbs x5
Barbell Rows: 225lbs x5

Next week will be a deload week, then I'll do some singles to test my 1rm and start the Candito 6 week template.

Going to be heading back to the gym once I’m all moved to Folkestone.

There’s one not terribly far from my new home, which does a £35 a month membership with unlimited classes.

Looking at their classes, I’ll probably sign up for their stretch class. I’m bored of being lumbering, and fancy getting a bit more flexible.

 DrGiggles wrote:
Pretty sure my LP is done since squats almost killed me this morning, final numbers below.

Bench Press: 260lbs x5
Squat: 320lbs x5
Deadlift: 380lbs x5
Barbell Rows: 225lbs x5

Next week will be a deload week, then I'll do some singles to test my 1rm and start the Candito 6 week template.

Good row and bench.

I'm currently off program. I don't know what to try. Benched 360x1 and 300x9 sans spotter yesterday. Pretty much can't squat due to tendonitis in my knees...I can still power clean and deadlift without issues which is annoying.

trexmeyer wrote:


I'm currently off program. I don't know what to try. Benched 360x1 and 300x9 sans spotter yesterday. Pretty much can't squat due to tendonitis in my knees...I can still power clean and deadlift without issues which is annoying.

Is there any bar position (low/high/front) that is less aggravating on your tendonitis?