rev210

interesting definition... I'm 40 and not heard of 'heaves' till you mentioned it . Jack Lalanne performed 1000 pushups and 1000 pull ups when he was 45 ( in 1959) thats what they called them back then too.... because of time machine equipped yuppies from the 80s. Anyway , whatever you want to call them. The movement is what this thread is all about so post up improvements and progress. On that topic , I just managed 29 pullups . An improvement of 2 from Monday. One more to go....

Heave means pullup ? Or throw up? Or is it pullup till you throw up?

pretty easy to fix dude good news there.

Chin up / chest up causes as much issue (no hip drive) as head down. People seem to go overboard on tweaks vs core learnings. I was taught at the very begining to work on hip hinge, then tweak other stuff like elbows back and chest up. Hip activation was the most critical part moving through the right alignment and position. I am not saying to the neglect of the other things but, if it isn't executed the squat isn't going to go right. Looking down a little, a spot a few meters away on the ground , (as opposed to staring into the ceiling) helps to get the hip activation. When you are learning. High bar vs low bar also comes into play on how vertical the torso appears with the right spine and plane of movement vs depth. Dan , reading back on your stuff, I am now pretty sure hip drive is your issue also. Dan green in this training vid isn't checking light bulbs

looks vintage.

I'd like to share something that may prove helpfull . Doms is a normal part of life.It's different to injuries or mobility issues, which deserve some attention. Make it irrelevant to your training. Don't give it any thought, it doesn't deserve it. Accept it an move on. Paying attention to it holds you back and you may find excuses not to train or lose motivation. Don't try to avoid doms it's a waste of time. Just train correctly and accept it may or may not occur. In the past I would sometimes not get doms and then sometimes I'd get doms along with pain that seemed like severe tendonitis , I held to instruction and trained anyway. I learnt it's nothing to worry about. Hopefully that helps.

Pretty much. The fact you are noticing a 'quicker' motion means it's on like donkey kong. That there is the issue. Using the hips will produce way more power. The results will include 'speed' and power. Once the load is on, the hips will generate inertia and power in the lift. Hips are super important in squats . do some focus on getting the most out of that section of the movement , enjoy exploiting it for a while and getting used to it.

Thinking about this one, I doubt it's anything to do with mobility at all. I'd say hip drive on this one. Leesh , give this a shot and see if anything feels different. Without a bar or anything , get into a deep squat position. if you can imagine at the top of your butt (where the tail bone is) You want to focus on driving upwards from that point as you move up. When the hip hinge is moving you will feel the movement has more strength the force will be moving through that point as a focus. Try this a few times without thinking about 'chest up' etc, till you recongise the hip motion. If you have no hip drive , it will be becasue you have been taught to look all chest up and pretty in the squat first. Without hip drive the legs and quads cop the load alot more. I reckon this is pretty common. I recall this was one of my issues from way back when I learnt to squat right. If I am right , then that weight you are doing will get blown into the weeds pretty quick.

Some questions : to what extent or what is the point of the fat loss ? What level are you at now? How much do you weigh? How old are you? To your questions; -Types of cardio you found worked the best - include duration, intensity, frequency etc * In the past I got leaner doing no cardio. - Meals you found helped keep size whilst helping you become leaner, were they simple to make and cals etc. *Pre-cook chicken meals that are good to eat cold and take it to work helps. - Supplements you found helped *I did work then ate well and appart from the odd shake, didn't require them. - Things not to do * Don't Drink booze without accounting for it or working it out. * Don't have comfortable workouts or routines (That doesn't mean volume it means the whole process). - Did you change your resistance training? If so why, what exercises were substituted with what? * No. The diet does the work. Training intensity is not altered

results from tonight. Did some rear and side dumbell raises 27 pullups (only 2 down from last time) 75 pushups (a few short) 50 dips (a few short)

If you didn't have the knee bend in for the 60 reps beforehand , I wouldn't even stress about it.

Nothing done since aug. Adjusting to new job. Poor diet(not enough food) and no excersise. Will benchmark tonight a few things and see where i end up

Sorry about not getting back to you Dan, been quite busy Consider what is in that goal. you wanted to get a single set of 8 or more reps and not say, continue to train your intensity? When you asked me for some input wasn't it to train more intensely? The no so secret , secret is what you have been doing so far isn't necessarily about increasing this lift. The things I had you do are about perseverence testing and pushing you into dissapointment. Easy enough to examine your benchpress and program but, if you are giving less than 50%? (based on your numbers below) You are little low on it If you are 95% betting against yourself in the mind, will that help or hinder your efforts? Question why you entertain that thought, is it useful? Thats a reaction. A response is more about what you are going to do about the situation. Also, is it interesting that revealed in that statement is a belief that you maybe have earnt a result from a past effort? This is something to keep in mind as a potential obsticle but, what actions will you take to address it ,if you consider it one? Your commitment is set as high as your passion or enthusiasm, so at 4-5 it's less than 50%. Just to recap. What I have been getting you to do isnt about getting you bench press numbers for one set. What you observed is that when someone provides a 'push' (makes up for the low commitment) you gave a greater effort than left to your own devices. Think about what is addressable in this. What could you do about it?

You have said before your training isn't strength focused but, asthetic (subjective). So the 1rm in both your cases are unremarkable ( this is not a focus for your training so it's understandable, not knocking the strength improvements) . I was just responding to what I thought was a dissapointment regarding a lift for Leesh. Might have missunderstood. If it's enjoyable then why not. Might not be the best way to do that or even effective but, again why not if it keeps the major goal fun. Why not give it a try and see? Be interesting for you to find out. Remember I don't train volume and I topped all the challenges for volume ( i have reason to believe you may be suprised). Unless we are talking running 10km, in which case I will fall over and die 500m down the road. Don't quite understand that one. Maybe you mean your 1rm is under different conditions to what people normally call a max lift. ie: after you do x reps /sets then how much can you lift , thats your version of 1rm? Physical gains (subjective) sure. Strength gains ...yes. Great ...well thats relative , maybe not in my books but, you have other goals and picking some strength up is a bonus even if it's traded for doing it a little slower. Having said that gaining strength and looking better is what you have there and you have a routine you like to boot. I am not going to knock that at all. I think your program is evolving and you have added some different ideas along the way. Keep it up you could be onto something.

So Dan, I'll share my thoughts with you about what happened but, if you could answer these.. first, did you do things the way you 'wanted' ? second , did you get the result you 'wanted' ? If you did things the way you wanted , then how committed were you on a scale of 1 to 10 (think of this in terms of passion or enthusiasm). If you didn't get the result you wanted , what is your response?

that foot situation contributes to sciatic nerve problems for sure. Podiatrist will sort it. Possibly you had it comming with the running you used to do. If you need orthodics and run without them , the forces do their nasty work over time.

try your best not to be in readiness for the workout. Become single minded if you can. Decide ,commit and execute.

To keep it simple Dan. Pick what you 'want' to do for Bench for tonight. You might do what you used to do , you might try something else.. But, pick something you 'want'. You can challenge yourself if you 'want' or you can make it comfortable. You choose this time for yourself.

don't get why you do the heaviest sets last. It's actually counter productive and scientifically baseless. More importantly , you want to lift the heavier weight as opposed to not? I assume a 1x 45kg would be preferable to 0x45kg? You can do the same exact volume as well.

this is a rest week in terms of stress. So , you can do what you would like to do. why not try for 9 or 10?

My guess is you have hurt your back (lower spine) or it may be piriformis sydrome, this can occur 'without' the knot in the muscle. The sciatic nerve is responsible for what you have either way and it's being messed with.

You would say that but, then you'd be wrong buddy. You are playing with 116kg not 110kg big difference. 100kg is only 100kg, it's not 116kg. When I ask how much you lift on the bench press , I am asking for the maximum weight for 1 rep or more. Becasue you do 10 on 100kg doesn't equal 130kg lift you have never done. Train heavy and the girly 10+ reps are easy on 100kg. I did that bench challenge after not benching for many years. I did not train bench press , then I did more reps than the younger bro-press 3x10 training brigade. My 1rm would have been higher, job done I get the rest of the multi rep abillity as a bonus. You are stronger. the proof is in the bigger number. Burn that fake stronger-Dan history. That historical Dan was a wimp compared to you, he missed his chance to lift a bigger number. ha ha... You lifed 100kg then and 116kg now. You think you were stronger , you weren't. You should get that straight in your thinking, it's a waste of your energy and interferes with your belief in your achievements today. Rubbish. If you get to 130kg 1RM you can drink a 6 pack of beer and do that weak ass 100kg lift workout you used to do with 60sec breaks in the same manner. I am happy to see the improvements and struggle you are putting into the sessions after just a couple. I am glad to help if I can mate.

Facts of observation (Consider a sample less than 30 not valid). You conclusion is not correct. The effort before this one demonstrated that. You should understand why you might lose it. To maintain an elite level of performance is different to where you are at (no offence). But seriously (and with a tone of tough love) look at what drivel is in what you just typed in context of today. Consider you have now done 8x 116kg. So that 10 x 100kg is now a distant sub-par lift effort compared to what you can do. You are also older and have the sleep deprivation and stress of a new father going on. 3x 10 @ 100kg is so last year , you are now a fashionable ..... Your 1RM if you ever tested it would be even more impressive a gap. Sure thing. It was a brutal slog. You have just scraped into the capabillity you have to get something done. You showed commitment and fiinished. The reward is the experience and knowing you made it through you will back yourself just that bit more. Yes. That 30th rep is now in your arsenal. Let me know when you are recovered mate.

Your mind has many excuses. Lets get rid of them. It's not real but, it does set a condition/belief in your head to excuse weakness. What you believe about yourself can change. Would you rather believe that your strength is unfailing and always increasing? It is always about choice. Don't worry , you have gained strength. You will comfortably get 8 reps on a normal training day. In fact you might get more. You can break for a few months and you will still be doing that (provided you eat /rest ok). Once you are done you will be back to the routine doing more and most importantly you will be able to choose to give more.

Thats all good. Great work! You can be proud of that effort. These sessions are designed to push you mentally and physically. To grow your mental strength , you have to face physical hardship and dissapointment. Then you must find a way to adapt. The numbers I gave you were meant to intimidate you and give you a little too much to think about (more than before). As a result, I was confident the reps on the first set would drop, if that took enough hold. By placing my expectations on you, there is some additional pressure. Don't be concerned with the 10 reps that turned into 7 . The point is that you suffered through the 30. I comparision to your past gym efforts , where does that little workout come in terms of what you gave? Try to note the types of thoughts you were having through the process. What thoughts were helping you and what thoughts did you have that were negative? Now you must take care of the chest and shoulders . You may need to ice pack, also the rotators at the back (get the wife to prod around there for any tenderness). Also do some gentle rotator activation movements in the next few days and stay away from pressing anything for a week. You have earnt the rest.