Sae.HH&#x27;s blog

I would estimate 7.5-10 as the EZ Bar weight.

Also, whcih gym in bham?

Reply 61

Original post by Gone Revising II

I would estimate 7.5-10 as the EZ Bar weight.

Also, whcih gym in bham?

I either go to 24/7 in Moseley or TheGym in Shirley, both are 24 hours which suits me a lot better as a student with a somewhat sporadic sleeping pattern :p:

That said as soon as I get into a grad job, I'm hoping to train at Rigs Fitness which is also in Moseley and a 5 minute walk from my house. They specialise in Olympic Weightlifting with classes twice a week and they also have strongman stuff there too. Might be worth you checking out if you're ever passing through. :smile:

They won national gym of the year this year and on 2013 or something!

Reply 62

I know of Rig's, Dave Whittington, former strongman competitior and now weightlifting coach, operates out of there. I've not yet made the trip to check it out though. Dave used to work at the Munrow Centre when I was at university, which was also when he competed.

Reply 63

Original post by Gone Revising II

I know of Rig's, Dave Whittington, former strongman competitior and now weightlifting coach, operates out of there. I've not yet made the trip to check it out though. Dave used to work at the Munrow Centre when I was at university, which was also when he competed.

Just checked him out, looks like he really knows his stuff! I hope Rig's can get me snatching properly because Oly lifting is something I'd really love to pursue long term, but i have a hard enough time cleaning properly. Although I'd say at least my squat and overheadpress are textbook form. :biggrin:

Oh no way, are you from Birmingham too? Second City Crossfit in Selly Oak is meant to be really good also but it's quite far from where I live. I haven't been to Rigs yet just because as a student it's quite expensive for me, but I went on a free open weekend 2 months ago and it was very very cool.

in

Original post by Sae.HH

Just checked him out, looks like he really knows his stuff! I hope Rig's can get me snatching properly because Oly lifting is something I'd really love to pursue long term, but i have a hard enough time cleaning properly. Although I'd say at least my squat and overheadpress are textbook form. :biggrin:

Oh no way, are you from Birmingham too? Second City Crossfit in Selly Oak is meant to be really good also but it's quite far from where I live. I haven't been to Rigs yet just because as a student it's quite expensive for me, but I went on a free open weekend 2 months ago and it was very very cool.

Yeah, and hes a nice guy.

I'm from Stoke, moved to Birmingham in 2010 for uni, I now live and work in the city centre.

I lift at Pure Gym on Broad Street, except for Saturdays when I hit events at Gladiator Barbell in Bournville.

Reply 66

About to hit the gym, probably do some slightly sub maximal bench work for more volume. But on a more important note I just bought the VULCAN V2! SUPER EXCITED TO USE IT :biggrin:

All kinds of crushing strength gains to be made

http://www.dieselcrew.com/vulcan-v2-grippers-from-david-horne-world-of-grip

Looks dope as **** and this way I can train it outside the gym when I'm studying or whatever

Reply 67

Felt a bit fatigued today so just went for some volume

Workout 23/01/16

2ct Paused BP 60 6x8
Low Bar 90 2x5
Pull Up BW 4x5
BB Row 60 4x8

Superset;
Facepull 13.75 7x12
Chin Up BW 10/6/6/6/5/5/5/3

Superset;
Tricep Extension 21 5x12
Hanging Leg Raise 5x8

Superset;
DB Shrug 40 4x12
Side Delt Raise 8 5x10

Superset;
Reverse Hypers 25 3x10
Machine Low Row 3x10

@Gone Revising II what's the point of a light day for squats? I did it today but why can't one just omit light squats altogether? Never really understood it.

Reply 68

Original post by Sae.HH

@Gone Revising II what's the point of a light day for squats? I did it today but why can't one just omit light squats altogether? Never really understood it.

1. To get more squat volume across the week when another Max effort of Repetition day would hamper recovery.
2. Every rep performed will be perfect, this is good for movement patterning.
3. Potentially benefits from speedwork if you really accelerate it.

That being said, light light days are not really my cup of tea. Though I do on occasion deliberately lift submaximally, this is in reality usually only a couple of reps short of becoming max effort.

Reply 69

Morning Weigh In; 72.2kg

Workout 24/01/16

60 Minutes Swimming

Original post by Gone Revising II

X.

Ty pal

Reply 70

Implication

Original post by Sae.HH

Felt a bit fatigued today so just went for some volume

Workout 23/01/16

2ct Paused BP 60 6x8
Low Bar 90 2x5
Pull Up BW 4x5
BB Row 60 4x8

Superset;
Facepull 13.75 7x12
Chin Up BW 10/6/6/6/5/5/5/3

Superset;
Tricep Extension 21 5x12
Hanging Leg Raise 5x8

Superset;
DB Shrug 40 4x12
Side Delt Raise 8 5x10

Superset;
Reverse Hypers 25 3x10
Machine Low Row 3x10

@Gone Revising II what's the point of a light day for squats? I did it today but why can't one just omit light squats altogether? Never really understood it.

Original post by Gone Revising II

1. To get more squat volume across the week when another Max effort of Repetition day would hamper recovery.
2. Every rep performed will be perfect, this is good for movement patterning.
3. Potentially benefits from speedwork if you really accelerate it.

That being said, light light days are not really my cup of tea. Though I do on occasion deliberately lift submaximally, this is in reality usually only a couple of reps short of becoming max effort.

Rip's logic doesn't seem quite right to me, but iirc from practical programming 'light' days are only light in the sense that you use less weight/workload; they needn't be easier. E.g. 3x5 near max presses still constitutes a 'light' bench press day as you'll necessary be using less weight for a press than a bench press. I guess the thinking is that recovery is linked to absolute weight/workload as well as perceived effort

I'm doing quite a lot of pressing volume and high intensity fronties on my 'light' day

Posted from TSR Mobile

Reply 71

Original post by Implication

Rip's logic doesn't seem quite right to me, but iirc from practical programming 'light' days are only light in the sense that you use less weight/workload; they needn't be easier. E.g. 3x5 near max presses still constitutes a 'light' bench press day as you'll necessary be using less weight for a press than a bench press. I guess the thinking is that recovery is linked to absolute weight/workload as well as perceived effort

I'm doing quite a lot of pressing volume and high intensity fronties on my 'light' day

Posted from TSR Mobile

I agree that it deends what light means:

lower intensity or just lower absolute weight

Reply 72

Original post by Implication

Rip's logic doesn't seem quite right to me, but iirc from practical programming 'light' days are only light in the sense that you use less weight/workload; they needn't be easier. E.g. 3x5 near max presses still constitutes a 'light' bench press day as you'll necessary be using less weight for a press than a bench press. I guess the thinking is that recovery is linked to absolute weight/workload as well as perceived effort

I'm doing quite a lot of pressing volume and high intensity fronties on my 'light' day

Posted from TSR Mobile

Original post by Gone Revising II

I agree that it deends what light means:

lower intensity or just lower absolute weight

I guess absolute weight would make more sense since he allows max effort front squats? Which will obviously be lighter than low bar

Reply 73

Workout 25/01/16

Low Bar 122.5 5x3 5mr (First and fourth sets felt awful, migrooved reps also, only super clean set was final one which felt the easiest too so I was happy I at least finished them on a positive)

Paused OHP 55 5x3 50 1x6 3mr (First time in 2 weeks doing these, almost lost balance on first rep but after that smooth sailing, cues were pretty much perfect and reps were very explosive, last rep had a 10 second sticking point so didn't attempt a 6th triple)

Superset
Weighted Chin Up +20 4/4/3
Facepull 18.75 4x6
Hanging Leg Raise 5x8 (First few sets got feet to touch head so pretty chuffed, gonna focus more on a controlled descent going forward)

Swimming and volume day tomorrow.

Workout 26/01/16

Trap Bar DL 110 2x3 (Don't know why I bothered lower back was so sore)

Incline DB Press 24 5x8

Pendlay Row 40 5x12 (Form was really good, but apparently my back is very weak)

Pull Ups BW 4x6

Lat Pulldown 45 5x8

E-Z Overhead Ext 5 5x12 (Just going to put weight on each side for this one to make it easy)

Superset
DB Shrug 42 4x12
Side Delt Raise 8 4x10
DB Hammer Curl 14 8/7/6/5/5

Superset
Facepull 13.75 7x12
Tricep Rope Ext 18.75 5x12

Didn't go swimming so hopefully tomorrow I can get some cardio in. Pendlays and E-Z Overhead Ext are definitely two exercises I want to get stronger at fast. Also think on my light squat days when I have them I'll do front squats followed by some low bar speed work (not with bands or anything though).

Reply 76