Cliff notes: Made a thread about finally dropping fat, had issues with my account, issues are fixed now (admins did a great job) but thread is messed up.
New thread, Max is fat, Max doesn’t want to be fat, planning to drop from 220lbs to around 200lbs and reassess - end goal not completely clear yet. Keep stuff simple, 40, 35, 25% carb, protein, fat split, 531 programming because it got me strong, slowly increase cardio. Kettlebells for 2 weeks first because I’ll be at home.
Responses to questions/comments in previous thread: - Lorez: My end goal isn’t totally clear, I may get to 200lbs and be happy, or I may decide, screw it, I’ll get abs, which will probably mean getting down to at most 180lbs.
Rattlehead: Knee is all good, my main issue right now is a shoulder injury from rugby years ago (ACJ knocked around and now aches when running/after certain upper body exercises), as well as a recurring problem with strains in my left lower trap.
Furo, will get back to you with measurements when I have a tape.
Jlabs: <3 squats
Will probably get pictures up some time, if not, they’re in the old thread and they’re nothing special.
Today I just took a rugby ball and kick and chased it for half an hour - good work on ball handling and pretty knackering considering that’s basically interval sprints.
Squats
170kg x 1
180kg x 1 - ease PR
190kg x F - felt good until I got an inch from parallel, it started to feel weird, I reversed, and hit a brick wall. No big problem, I’m definitely going to hit 200kg this year [EDIT: I’ve looked at the video and I definitely hit depth]
Bench
100kg x 1
110kg x 1 - length of pause PR, this was my 3rd attempt last meet and it may have not even touched my chest that time
115kg x 1 - 5kg paused PR, may have had a bit more
Deadlift
195kg x 1
202.5kg x 1
210kg x F - got it mid way up the shin, started to round over, pulled like hell but it wasn’t moving. Probably have it fresh
Total: 497.5kg/1094.5lbs, something like a 40lb PR, my old log got deleted and I don’t have a record elsewhere
Deadlift
Add straps
180kg x 5 - PR matched without 10 second rests between reps
Rowing
500m in 1:35 - PR matched - put it on level 7 instead of 10, since my flatmate says that’s what they (the uni team) train with. Less arm involvement and my quads were on fire.
Cable upper back/abs stuff - won’t have cables for a bit so did some stuff with them
Didn’t get deadlift video, which is a shame, because I want to look at how much my back is rounding over, it feels like a lot. I’m definitely slowest around the shin, and in general I’m not very fast at the moment.
Regardless of that, training for the next two weeks is going to be kettlebell based. Furo gave me some ideas, mainly a push pull split. KB OHP and squats one day, swings and rows/chins the next. I’m going to add some shoulder health stuff and cardio in the form of higher rep swings, carries, and probably some running.
Have a rugby match after Easter, so need to build up some endurance. I used to be naturally quite good at long distance running, and I think I can quite quickly get some of that capacity back. Strength is the root of everything and stuff. Getting my hips explosive with swings is always going to do me good, especially since I haven’t done them in a while, and my shoulder will appreciate the reduced load on presses.
MaazerSCHMIDT
Talks of loosing weight hits pr’s lol. Good job buddy.Interested to see you get creative with the home ghetto workouts. Try to toss the KB’s and catch them ahahha.
I’ve been feeling fluey the past couple of days - yesterday I was finding it difficult to walk because my legs felt like they weighed two tons. Still got a raging headache today, so probably won’t be doing much until tomorrow.
KB push press
40kg x 1/arm - just to see if I could, I can
Walking lunges
24kg x 2 x walk across garden, swap rack position to other side, walk back
40kg x 1 x across garden and back - incredibly hard to balance the 40 - it’s hard to fit into a rack position, and once it’s there you’re very top heavy and also lopsided. I like it.
Turkish get ups
24kg x 0 - just to see if I could, I can’t
Pushups
5 x 10
Ss/Waiters walks
24kg x 5 x across garden, swap arms, back - cardio and shoulder health in 1!!!1!!! :DD
Ran 1.2 miles - had a rest at the halfway point and let the dog sniff around/go mental in the fields, then ran back. Didn’t time this, but I’ll be disappointed if it took more than 15 minutes.
Might do some lifting later, but have some work to do.
Kettlebell cleans
24kg x 5/arm
40kg x 4 x 3/arm - last set did one front squat after each clean, hard to hold the rack position. I didn’t expect these to be as easy as they were, so I used this to get the movement down before I push it.
Hand to hand swings
40kg x 4 x 6
Ring chins
5 x 2
Ss/Swings
24kg x 5 x 20 - meant to do these hand to hand, but forgot until the last set.
I go back to uni on Sunday, so two days lifting left.
Tomorrow I’m going to go for a 10 x 10 on OHP, then Saturday I think a set of 10 cleans on each arm with the 40kg would be nice. I’ll also try to flip one of the kbs specially for Jlabs.
I couldn’t have done a single arm swing with the 40kg two weeks ago, now I’m hitting volume with it like it’s nothing, and I’m cleaning it easily.
Awesome use of the kbs so far! I’m jelly of the rings you have access to. We have some type of rings set up outdoors around here. I wanna get the iron cross going one day or ring muscle ups. That be funny if you flipped a 40 kg kb they’re bottom heavy so that is a good challenge.
