Losing weight/fitness thread

[garyinderry]

Well if it wasn't for the runners maybe there would be no chat.

All the new year resolutioners will be along shortly.

 

[Lucifer MorningStar]

After 6 days of lugging a lot of weight across the snow I had a rest day yesterday and returned to the gym today.

Using this next few days as a test week, today was 1 rep max testing to see where my squat is after weeks of not doing it , little stretch first and then 5 x 10 warm up sets at 100kg to get blood flowing. Then took me 11 sets incrementally to top out 1 rep max at 150kg, unsurprisingly lost a bit of strength but considering I’ve been leg pressing mainly in recent weeks still being over twice body weight I’m happy.

Finished off with a 1 mile best effort with wobbly legs on the treadmill and got that in at 7:36. Overall a really good session and good baseline to push those numbers up quite bit over the winter, legs will take a battering till end of January.

Tomorrow I’m going to see if I can bench with the shoulder hopefully better

 

[Paperboy]

So not a good time too mention my 5.5 miles easy run
Lead a club run aiming for 10:30 miles a little slower as a few coming back from injury, always nice for the mental health running with someone. Even if your not chatting

 

[VVega]

Using this next few days as a test week, today was 1 rep max testing to see where my squat is after weeks of not doing it , little stretch first and then 5 x 10 warm up sets at 100kg to get blood flowing. Then took me 11 sets incrementally to top out 1 rep max at 150kg, unsurprisingly lost a bit of strength but considering I’ve been leg pressing mainly in recent weeks still being over twice body weight I’m happy.

Been listening to the discussion below. They seem to suggest that the classic combo of deadlift, squat, bench is out dated and is not safe as we age. Worth considering.

 

[Lucifer MorningStar]

Been listening to the discussion below. They seem to suggest that the classic combo of deadlift, squat, bench is out dated and is not safe as we age. Worth considering.

And yet there are many studies that show deadlifting as we age can reduce issues with Osteoporosis, maintain bone density, help maintain strength, mobility in the hips and help maintain stability for longer.

With my work I need to maintain a strong posterior chain so deadlifts and squats are king of that, a leg press cannot mimic what I need. As long as I am mobile, strong enough and enjoy those movements pain free I’ll continue. As I age I may swap the standard Deadlift for a Hex(trap) bar deadlift, I alternate my training cycles from standard bench to DB bench and periodise my lifts between strength & conditioning , endurance and hypertrophic training with plenty of cardio to.

I genuinely don’t believe in a one size fits all as we’re all unique and I certainly don’t believe age means I have to stop doing something because someone on YouTube says so. As I’ve aged I take an extra rest day for mobility and as long as I can perform I’ll continue to train that way and just train smarter as I get older and make changes when needed not because social media tells me to. Plus I love doing the big 5 lifts, Bench, Squat, Deadlift, Military Press and Pull ups.