That’s some good volume there.
Any idea when the gyms are reopened for you?
Should be 10 August, all being well.
What’s the plan when you get back in there?
No more fucking pressups I’ll tell you that much.
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How do you feel about kettlebell swings?
They are a great movement overall and unlike most the intensity seems in a good place for u…
@dagill2 actually I’ll probably keep them, especially for conditioning. When you’re not doing 500 a day they’re grand.
@guineapig I knew there was an advantage to being fat and weak.
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Dave Tate has said that no-one has any business benching if they can’t do 40 decent push ups. Guess I’d better get to work then.
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Wednesday, 3 June
Hit a 2020 low of 223.4 today, though to be honest that was aided more by 1.5l of Trappist Dubbel (@Frank_C: definitely not a beer for after manual labour, that one) than any actual weight loss.
Training (Easy Conditioning)
Weighted Vest Walk
Approx 30m walking around with the 10kg/22lb weight vest on.
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It still sounds tasty!
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As much as I respect Dave, that’s a stupid thing to say. I can teach an overweight person to bench as part of their weight training regiment but I can’t teach them to just knock out 40 push ups.
But you can teach them to knock out some push ups and progress from there. Even if it’s from their knees. Even Biggest Loser contestants can do push ups from knees.
I’m not suggesting it’s a hard and fast rule, but I don’t think it’s a bad guideline for most trainees. I can’t think of many large groups of trainees who would benefit from benching but can’t do some form of push up progression.
The number 40 is inherently senseless and random.
I’m not against learning push ups before bench at all but believe me some people will fail even with scales down push ups. Where as some variation of a bench press will almost always work. I prescribe push ups in some form as often as I can.
Most people don’t fail a push because their pressing muscles are too weak but because their core is. If you don’t hold a perfect ‘planke like’ position, you’re not doing a push up. Simple as that. I see a lot of things, especially in military school etc. that I would never consider a push up. So at first you need to bring up coordination and stabilization, even for not overweight people. You wont achieve that with kneeling push ups. If you want to scale push ups: Elevate the hands.
Just yesterday I had a girl come to me because she wanted a more athletic type workout plan. She mainly did machines up to that point and lost 20 kg. She was not overweight, yet lacked the stability and coordination for an elevated pushup. So for now we settled on dumbbell floor presses and single arm kb ohp to bring up coordination and strength in the upper body, while focusing on developing lower body strength and core stability through other exercises.
My point is this:
- 40 is random and makes no sense
- absolutes are almost never true in training, if you widen your frame enough to include a variety of people in your point of view.
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I agree with this 100% and I’ll now to your training on the other points.
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@dagill2 @Koestrizer fair point, apparently only Siths deal in absolutes and none of them seem particularly jacked.
Thursday, 4 June
Up to 226.1 today but that was because I ate the mother of all kebabs last night. Honestly it was the length of my forearm and twice as thick when it arrived rolled up. It had such heft. Looking at it, I felt a level of intimidation I had thought reserved only for petite 19-year-old women about to start their first adult movie shoot.
Training (Conditioning)
Warm up
Lower body dynamic stuff, quick jog
600m resets
A Tactical Barbell staple. Basically, run 600 metres as hard as you can. Take 3-5 minutes to recover, then do it again. I got six rounds in, mostly because I started late and didn’t want to be out until 6pm.
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Friday, 5 June
Same weigh-in today. Still blaming that kebab.
Managed to order a 24kg (53lb) and 32kg (70lb) kettlebell from Rogue Europe today. Way too much money, but will be useful for progression of Simple Sinister work and goblet squats.
Should get 8-10 weeks of exclusive use out of them before gyms reopen. Going to try and progress on goblet squats, swings, turkish getups, pressups and chinups over that time. Should keep up a good base that way.
Training (Strength)
Warmup
Upper Body: 200 red miniband pullaparts/100 dislocates
Lower Body: Limber 11 style movements
Pull
Red Miniband Lat Pullovers
20x band each arm
20x band each arm
20x band each arm
Red Miniband Rows
20x two bands each arm
20x two bands each arm
Chinups
4xBW
5xBW
4xBW
4xBW
7xBW (fat man PB)
Push
Pressup
10xBW
8x10kg (22lb) weight vest
10x10kg (22lb) weight vest, decline
8x10kg (22lb) weight vest, decline
8x10kg (22lb) weight vest, decline
AMRAP BW
Simple Sinister
Kettlebell Swings
10x16kg (35lb) single-arm swing (each side)
10x16kg (35lb) single-arm swing (each side)
10x16kg (35lb) single-arm swing (each side)
10x16kg (35lb) single-arm swing (each side)
10x16kg (35lb) single-arm swing (each side)
Turkish Getups
1x16kg (35lb) Turkish getup (each side)
1x16kg (35lb) Turkish getup (each side)
1x16kg (35lb) Turkish getup and a pop.
Just sitting in hospital after getting my shoulder put back in. Puts a bit of a downer on the weekend.
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Ouch. Sounds brutal. Sorry to hear that
Honestly I’m mostly annoyed that I’ve broken a six-year streak and that training will have to be altered.
It was always inevitable that I’d do it again at some point but I had hoped to put it off a while longer.
Have full ROM and mostly no pain now.
That sucks man. Did you at least get a pretty nurse?
If you want kettlebell only work, the RKC book of strength and conditioning has a world of workouts and programs in. I assume it’s pretty cheap on kindle because I own it and am pretty cheap.
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Thanks for the tip. My nurse was pretty enough. His beard suited him.
Not sure what I’ll do going forward. Probably not Turkish Getups. Think swings and squats will be fine and over the next few weeks I’ll do a bunch of band stuff and see how the shoulder feels.
Could be that I’ve torn something and it needs more TLC but hopefully not. I’m getting an MRI in the not-too-distant future to confirm.
Feel grand now but probably still have some opioids in my system. If the pain subsides over the next couple of days as it should then I can probably return to normal training for the most part.
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