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MarkG

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Everything posted by MarkG

  1. The Juggernaut Method 2.0 Spreadsheet

    Looks like a really useful sheet. I did just spot a few cells with #NUM! in them on the 3s wave sheet but otherwise looks good.
  2. Can't seem to open any threads on the forum right now...anyone know what's happening please?

    1. idle

      idle

      Mark! What have you done?!

  3. Weak Shoulder Press And Bench

    P.S. I think tricep strength would be more useful than flies and upright rows if you did feel the need to add assistance exercises.
  4. Weak Shoulder Press And Bench

    Hi Dave. I think that if you fix the 'usual culprits' this time around you may surprise yourself with how far you can get. Use deloads as prescribed in the program and chip away at the gains for a while and then, as Idle says, you can reduce the number of sets on any sticky exercises to eke out more progress before switching programs.
  5. Excess Creatine

    Sadly David is no longer with us so he probably won't see these recent replies. All that excess creatine made him so strong that one day he accidentally standing jumped onto the moon where he now works as a crater engineer, digging craters with his bare hands, which became massively oversized as another side effect of the creatine. Also, I just started responding to forum questions from over two years ago. Should I be worried?
  6. Pop In My Leg Doing Squats

    See how it feels on squat day. If it hurts don't squat. If it is just a bit achy then do your warm ups gradually and stop when it feels like it may get worse. Better to feel your way back into it slowly than to go too soon and break yourself. Some light work often helps get things moving but take it easy.
  7. Yeah. The only way is up. At least I have a total to beat next time around.
  8. Woohoo! 3rd. That's like bronze in the Olympics. I might take up power lifting full time. I think I have a knack for it.
  9. My third and final entry is this token deadlift, after which my lower back was giving me grief so I stopped. 110kg
  10. Long femurs, long paws...I'm either a jackal or a kangaroo
  11. Hmmm....not sure if my attempts prompted Art to post his 'pathetic attempts'.... :D Go for it, Art. We lost our dignity years ago, we ain't got nothing to lose now. Here is my bench attempt of 70kg. I hope you appreciate the near death experience I had to go through to make and record this lift for your viewing pleasure. I haven't benched anything above 50-something kilos in years, and this 70kg lift nearly dropped on my face, after I finally managed to unrack the damn thing. Oh the shame...
  12. Thanks, Mav! Next year I'm hoping there is an award for Longest Femurs. It's my best event
  13. This is my squat entry, 105kg, at a bodyweight of Calc lbs: 157.20 Calc kg: 71.45 My other lifts will follow as I get through the other sessions in this training week. Anyone else who feels like entering, just do it! You only have to do 1 rep. It's easy
  14. Keep reminding us, Mav. I'll almost certainly have my first go this year, just to get my feet wet. I may need to post my numbers in lbs to get my total into triple figures though
  15. Stalled

    Maybe set yourself some short term goals to break things up into manageable chunks. Pick a beginner program and get your lifts gradually closer to where they were. Pick a program you enjoy and trust the process to get you there even if it will take a few months. No need to rush. Gradually increase calories as the work gets harder.
  16. Squat Progression

    Start with 1kg on the bar and double it every week. If you get past week 9 you're elite
  17. Strength Training On A Cut

    I think you can make modest strength gains but probably minimal muscle gains if you are cutting. I don't see anything wrong with cutting if you are almost 20% body fat. There's plenty of time for gains once you are happy with your fat levels. Good luck.
  18. David Builds New Legs

    Congrats on the weight loss. Finally we know the name of 'the therapist!' Haha that's been an ongoing saga of intrigue
  19. David Builds New Legs

    I'm glad you know exactly what the knee issue is now. I commend your attitude to working with the situation. Keep up the good work.
  20. Assistance Work On Sl Need Feedback

    If you feel you need extra work for hams and calves, then sure, add them in. If you are a beginner and making easy gains on the main lifts then it shouldn't do any harm. If your main lifts begin to stall, then think about stripping back on the extra work. Good luck with the (modified) program.
  21. David Builds New Legs

    Good to hear about the continuing progress. I noticed recently that getting my knees out too early feels kinda wrong but didn't make any decision on how to deal with that. I like your thinking about getting them out just at the bottom of the movement.
  22. Take Up Space, Ladies!

    Read all about it in her new biography, "Married to Mav"
  23. Take Up Space, Ladies!

    Like
  24. I recently read Beyond Brawn (BB) by Stuart McRobert, so pretty much all of these thoughts are seen through my BB tinted glasses. I do see the sense in a lot of what he says and thought it was worthy of a bit of discussion. You may or may not agree! It's not a new book. He talks about videoing yourself and watching the tapes back later to check your form, so that sets the scene for which decade he's coming from. Nevertheless, there is some good, timeless advice in there. The book struck a chord with me partly because I am due to hit 40yo this month and BB talks a lot about older lifters, hardgainers (check my stats lol) and things that I can relate to. There are a lot of things I could talk about from the book, such as program design, nutrition, rest & sleep, stressful lives, the usual training related stuff but the main point I wanted to discuss was injuries in relation to training frequency and recovery. Up until last week I have been training 5 days a week (lifting weights that is). There were heavy compound lifts in each session. I had two rest days per week. BB strongly advises against this. His training philosophy is based around what he terms, 'Abbreviated Training'. One of the reasons why I am thinking of reducing my training days is because I get this: - -Training consistently for a number of weeks, increasing the work and/or weight each session. -Make some good improvements in my lifts, moving towards or even exceeding old PRs. -Reach a point where things start to ache a bit, hurt a bit when lifting, bother me when not lifting. -Feel like I am on the verge of an injury and then wonder what to do: Deload, take a few days or a week off, change my program. -Then progress stops or I hurt something. Luckily I haven't had that many injuries and none of them serious, but then my progress has hardly been spectacular either. One of the main rules is that you should have more rest days per week than lifting days. So that sets the limit at 3 days lifting per week, in effect. His suggested program templates/starting points range from 1 to 3 days per week. He suggests things such as once per week deadlifting, squatting once or twice at most, avoiding two training days in succession that train the same areas in the heavy exercises (i.e. allow several days between squat/deadlift days). What he is saying is that by training heavy and not recovering properly before doing the same thing again, you are limiting your gains and setting yourself up for injury. Recovery deserves a much bigger place in our training plans than it often gets, and should be the first thing we look at when we stall or hurt ourselves. I see good friends here on the forum who train upwards of 4 times per week, usually with heavy weights, often way beyond what I could imagine lifting in the near future. Sadly I also read about all the injuries these same people are carrying, working around, rehabbing. I don't want to make it sound as though he is just saying train less, don't push so hard, because that is simply not the case. 'Poundage progression' and 'excellent exercise form' are right up there on his priority list too. He suggests that making progress on the big lifts can be done long term if recovery is done correctly. We should be pushing for more weight on the bar in the key exercises, even though towards the end of a cycle this may mean using ideas such as: microloading, extra rest days, extra sleep, extra food, dropping the number of work sets, dropping accessory exercises, and other things that would ultimately allow us to eek out those extra few weeks or months of progression on the top sets of deads, squats, bench etc. He also accepts that some trainess, particularly the younger ones, may have excellent powers of recovery and will be able to break a lot of the 'rules' and still make massive gains, so please understand that none of the above are intended as blanket statements. For those of us who do find stagnation in our progress and that the dream of being injury free at any one point can hardly be imagined, then perhaps this abbreviated training may bear some consideration. I have only highlighted some of the thoughts that I was left with when reading the book, so please feel free to read it yourself to form an opinion on its content. I bought the paper copy, but also easily found a PDF on line with a simple google search. In summary though, if much of what BB says is right, then perhaps a few extra rest days and a few less exercises per session would help to keep the injury rate down around here. I'm going to try it soon so if you want to watch the guinea pig succeed or fail miserably then check out my log in a month or two! Conflicting thoughts that may spring to mind, and do so for me are that I will miss the extra training days, miss being in my little gym, may worry about whether I'll lose my good habit of training often enough, but I hope to compensate for some of that by introducing one or two days a week where I can work on cardio, soft tissue work and mobility. I am getting old after all Again, this is through BB tinted glasses, and all opinions are subject to change
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