10 Miles Back Again

[aldebaran]

@Cyrrex

I agree you should be able to get to 60 x 10, but I think in the real world you might need a bit more for an 80 kilo press. Might be more like 12 to 15 reps. The curve for OHP just seems to be higher than other lifts. Plus you also need to actually get used to lifting heavy, but that probably goes without saying.

Indeed. I don’t recall much but I have already done around 15 reps (but not going down to collarbone though, fuck my arms) and I’ve yet to do 80 kgs. For me the main power leak is core anyway

[Voxel]

@aldebaran

For me the main power leak is core anyway

You and me both. Previously I’ve used push pressing for this but I wonder if the key thing I got from that wasn’t merely overloading the eccentric. Maybe should experiment with negatives only on this lift at some point.

[dagill2]

Are you so fed up of waiting for actual training in my log that you’ve decided to add your own?

[Cyrrex]

lol, shit.

[Cyrrex]

Maybe I was just giving you free workout advice.

[dagill2]

I thought I was moving some real weights for a second

[Cyrrex]

If you want, next time I can post my OHP session in your log.

[dagill2]

Someone should, for sure.

[dagill2]

Work for today:

Press:
5 x 40kg
5 x 50kg
9 x 52.5kg (PR)
10 x 5 @ 50kg

Cable rows: some

Giant set (5 rounds):
5 pull ups
Dips to failure
Push ups to failure
12 Lateral raises
10 leg raises

10mins stair stepper (150 cals, I’m slow)

Notes:

• Lifes been busy, feeling pretty knackered. Only training I’ve been doing leading up to this is regular sets of push ups.
• Last rep of PR set was pretty grindy, not quite a Simo, but pretty grindy nonetheless. From memory, the same was true of both sets of 8 previously so I’ll take the win.
• Not sold on that particular giant set format. Doesn’t seem to quite generate the shoulder pump I’m used to.
• Did some cardio. Didn’t like it, but didn’t hate it as much as expected. Kitten broke my headphones though so a replacement there will go a long way to making decent duration cardio bearable.

[alex_uk]

@dagill2

9 x 52.5kg (PR)
10 x 5 @ 50kg

Nice work, pushing ever closer to the goal!

@dagill2

Did some cardio. Didn’t like it, but didn’t hate it as much as expected.

If you didn’t hate it you were doing it wrong!

@dagill2

Kitten broke my headphones though so a replacement there will go a long way to making decent duration cardio bearable.

I feel your pain - I did 10 mins without music yesterday, it allowed me space to think, my brain used the entire 10 minutes to remind me of how boring cardio is, couldn’t stop obsessing over how bored I was it was weird.

[aldebaran]

@dagill2

Last rep of PR set was pretty grindy, not quite a Simo,

This is going to be the new standard of grindiness and willpower ahahah

@dagill2

Kitten broke my headphones though so a replacement there will go a long way to making decent duration cardio bearable.

My earbuds ran out of battery during the second run of my Murph yesterday, it was painful ahah

Good work on the PR!

[Cyrrex]

@dagill2

Press:
5 x 40kg
5 x 50kg
9 x 52.5kg (PR)
10 x 5 @ 50kg

Nice. Are you following the literal plan where you bump the weights up after every 3 or 4 weeks?

[dagill2]

@alex_uk

If you didn’t hate it you were doing it wrong

I wasn’t really pushing it, just remembering that cardio is a thing. Did start getting some sparks of competitiveness back though, which is a good thing.

@alex_uk

I did 10 mins without music yesterday, it allowed me space to think, my brain used the entire 10 minutes to remind me of how boring cardio is, couldn’t stop obsessing over how bored I was it was weird

I will 100% replace them, because a podcast or youtube video on is enough to stop me just obsessing over how much I hate cardio, especially at silly o clock.

@aldebaran

Good work on the PR

Thanks man, although I kind of take PRs as a given these days, even on sucky days. If all your training is geared towards one lift and you still can’t improve that lift, you’ve got problems.

@Cyrrex

Are you following the literal plan where you bump the weights up after every 3 or 4 weeks?

Yep, I actually wrote my top sets out several months ago before I started so I can’t remember the exact increases I programmed in, but probably somewhere between 1 and 2.5kg every cycle.

[simo74]

Gre at work on the press PR. If the last one wasn’t a Simo then you should have done one more!!

[dagill2]

Thanks man.

Nah, beat my target, that’s enough for me. Don’t need to be greedy about these things.

[simo74]

Very sensible mate.

[dagill2]

There’s a first for everything.

[guineapig]

Good job on the PR. Keep in mind u don’t have hit a simo to make gains. The closer to failure we go the higher fatigue goes. Working hard and being capable of a PR if u went full simo but not going there is probably the best of both worlds. Going big for three sessions better gains then going BIG BIG for one and then light/medium the next 2 if u nomsayin

[dagill2]

@guineapig

Working hard and being capable of a PR if u went full simo but not going there is probably the best of both worlds

That’s my aim with my plus sets. I aim to beat my previous PR by one rep everytime, maybe a bit more if I’m feeling really frisky and everything’s flying but unlikely. That means its only a really, really bad day that leads to grindy reps.

[Cyrrex]

Since it is now an established term, I think we need to define a “Simo” on a numerical scale, much like RPE. Instead of perceived effort, however, it is in number of actual seconds from where the grind starts until the lift is completed.

Therefore, a Full Simo is a 10 on the Simo Scale, because it means a 10 second grind. And it increases exponentially. So the 2 Simos you did on your grindy rep above is hard as balls, but a 3 or 4 would be many times more difficult and impressive. A 10 is actually just about impossible to achieve, the original video had some pretty suspicious pixels.