In Fitness and in Health
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Only time I have ever been injured working out was on a Wendler 5/3/1 program And it was the deadlifts that did it. The squat is he king of movements, deadlift should be treated as an accessory movement just like the SL guys have done.
I followed a program for 2 years where we squatted in some form 5 days per week. Heavy back squats, lightweight front squat + push press (thrusters), heavy front squats, etc. we only deadlifted 1 time per week, maybe twice if the loading was light (80% or under). It's amazing how well you can recover from squats quickly because of how complex the movement is.
As for deadlifts, of you want more pulling lifts in the program, just use power cleans as a part of your warm up. Moving weight quickly is always a better primer for the CNS than slow lifts anyways.
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More running training today for the upcoming Bath half marathon, March 2017, where me and Jules ( @Black Orchid ) have pledged to raise a minimum of £300 each for the Teenage Cancer Trust charity. See images for how close we are to our targets. Massive thanks to those of you that have already donated
In prep for the Bath Half, me and Alex, Jules' son, are running the Bath Hilly Half this Sunday. To view today's training route and data see attached photo.
To donate to the Teenage Cancer Trust charity, whilst supporting me and Jules in March 2017, simply click on links below;
http://uk.virginmoneygiving.com/barcleyroberts
http://uk.virginmoneygiving.com/julesroberts
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For those looking to add something spicy into your training today, give this one a try:
As Many Rounds & Reps in 20 Minutes of:
5 Push Jerks (155#)
10 Back Squats (155#)
15 Calories on a C2 Rower.Barbells comes from the ground.
I got 6 rounds + 1 Push Jerk. Total ball buster lol
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Blatant X post from Runners . . . .
More training today for the upcoming Bath half marathon, March 2017, where me and Jules ( @Black Orchid ) have pledged to raise a minimum of £300 each for the Teenage Cancer Trust charity. See how much we have raised so far in the images below . .
Huge thanks to those IH forum members that have already sponsored us.To read the backstory click; https://www.ironheart.co.uk/forum/index.php?topic=3976.msg474036#msg474036
Today I trained with Alex, Jules' son, and we ran the Trionium Bath Hilly Half, see; http://www.trionium.com/bathhillyhalf/
Today's route, data and pics below;
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So it's my last week of training before the Xmas break.
I set out to be 83kg by Xmas and this morning i was 83.7kg. Well pleased with the results.
Trained back tonight and because it was the last session we went for max weight on deadlifts:Top sets tonight were:
180kg 4 reps
190kg 3 reps
200kg 2 repsThen dropped back to 140kg for 3 sets of 10 which felt like cardio!
Got push tomorrow and then last session of the year will be legs on Thursday.
Gotta stay focused over the holidays and make sure I eat enough. That might sound weird as usually everyone moans about putting on weight. But once i am out of my routine I am terrible for forgetting or just being lazy and not eating.
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2017 - running training today for the upcoming Bath half marathon, March 2017, where I have pledged to raise a minimum of £300 for the Teenage Cancer Trust charity. At this point I am a little under half way towards my £300 target so huge thanks to those IH forum members that have already sponsored me.
To read the backstory click; https://www.ironheart.co.uk/forum/index.php?topic=3976.msg474036#msg474036
Today's training was a gentle intro back after Xmas and New Year wind down;
To donate to this amazing charity, whilst supporting me, simply click on links below;
http://uk.virginmoneygiving.com/barcleyroberts -
hello everyone, not sure if this is the right thread but i couldn't find a cycling thread…
Im participating in a 104 mile Bike ride called Reach The Beach on May 20th 2017 in Portland Oregon USA. in order to ride I need to raise a minimum of $125 for the American Lung Association to fight against Lung Disease. I have set a goal to raise $300. If you are at all able to donate any amount small or large it would be greatly appreciated! thank you in advance and happy healthy living!!!
here is a link to my page to donate to this charity, while supporting my ride
http://action.lung.org/goto/brockJ -
A MASSIVE thanks to all of you for the support offered to me, Jules ( @Black Orchid ) and The Teenage Cancer Trust Charity, both financial and in spirit, for the Bath Half Marathon that we both successfully completed on Sunday 12th March 2017 . We ran the Bath half marathon to raise money for The Teenage Cancer Trust Charity and our totals including gift aid were; £352.50 and £308.75. Thanks to you guys we both hit our pledge targets of £300
To read the backstory click; https://www.ironheart.co.uk/forum/index.php?topic=3976.msg474036#msg474036
I ran alongside Jules all the way as it was her first half marathon and she found it tough but completed it without breaking her stride. Here are a few pictures;
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hello everyone, not sure if this is the right thread but i couldn't find a cycling thread…
Im participating in a 104 mile Bike ride called Reach The Beach on May 20th 2017 in Portland Oregon USA. in order to ride I need to raise a minimum of $125 for the American Lung Association to fight against Lung Disease. I have set a goal to raise $300. If you are at all able to donate any amount small or large it would be greatly appreciated! thank you in advance and happy healthy living!!!
here is a link to my page to donate to this charity, while supporting my ride
http://action.lung.org/goto/brockJGlad to donate to this super charity and support you in spirit on your bike ride. ENJOY
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Thank you Barcley!! And congrats on your half! Sorry I missed out on that donation
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There's an interview in The Guardian with Anthony Warner, who blogs as Angry Chef.
He writes about nutritional pseudoscience. His postings tend to be sweary, and contain He Man references. What he's saying is interesting, and well worth a look.
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Ha! That's refreshing stuff @Graeme thanks for posting.
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He has some good points but unfortunately suffers from straw man syndrome. He's debunking his own interpretation of other people's philosophies which are either inaccurate or overly simplified. And "sugar is one of the most important building blocks for life" is nonsense. First, there are only 3 macronutrients, so a statement such as that really doesn't have any meaning. That's like saying "a bronze medal is one of the best medals you can win at the olympics." Also it fails to take into account that there is a difference between sugar being in a person and a person consuming sugar (which you can actually fail to do for your entire life with few consequences). While I'm in agreement that dogmatic following of a particular diet or "guru" is a bad thing, I'm not sure his nihilistic approach will help anyone. (To be clear I'm not dogmatically against sugar either.)
I actually find his claim that the recommendation to cook for yourself is based on some sort of misogynistic agenda offensive, and bordering on lunacy.
I need to get out of the fitness industry…
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bump since I noticed folks are trying out different things in their fitness/life style routines
watched a Netflix documentary or something about the benefits of fasting, not yet convinced but might give it a go when my schedule is less busy and my being hungry won't cause me to kill someone.
Will see how that goes . . .
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bump since I noticed folks are trying out different things in their fitness/life style routines
watched a Netflix documentary or something about the benefits of fasting, not yet convinced but might give it a go when my schedule is less busy and my being hungry won't cause me to kill someone.
Will see how that goes . . .
I did a 10 day water-only fast in 2013, just to test my limits… After day 4 or 5, it's rather easy. The hunger pangs subside, and water in your stomach becomes enough to satiate you.
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I know quite a few people who IF worked for them. It did the opposite for me. I gained weight nonstop.
Also, Be careful about extended intermittent fasting. It dosnt allow for the pancreatic enzymes to go through natural cycles throughout the day and can lead to hyper-insulinemia if done for too long (read as years).
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I've been doing IF for a couple years. I haven't really lost weight but I have maintained. However, I have been running much more lately, which means I feel way more hungry and end up eating a ton. Not to mention, the bulk of my caloric intake happens at the very end of the day right before bed (which is also probably not ideal). Everyone's got an opinion, but I'm always curious about these scientific diet recommendations (such as @Appfaff's comment above).
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It was interesting, and less dramatic than it sounds. I didn't walk away with any profound clarity or anything like that, and I didn't expect to. I didn't check my weight or body fat percentage during the fast either, because weight loss wasn't a goal. Honestly, I didn't even HAVE an actual goal in doing it, I just wanted to see if I cold do it (Like the 24hrs marathon I attempted last year, with 0 training lol)… A "gut check", I guess.
Biggest thing I took away from it is that "hungry never killed anybody", and eating is a habit more than a necessity. I mean, obviously we NEED to eat, but not nearly as much or as often as we do.
If you plan to fast, keep LOTS of water readily accessible to quell the hunger cravings. I had cases at my desk and at home, and a case in the car.
Around day 3 or 4 is when you start to feel the energy drain... From what I understand, that's when your body is starting to go in to ketosis, changing from burning sugars and carbs for energy, to using fat as a fuel source. The drained feeling only lasted about 2 days, then I was smooth sailing to day 10.
The REALLY difficult part is sensibly "breaking your fast"... Starting from 10 days without food, to juices, to light foods to regular foods. Suddenly slamming a plate of BBQ after having (fairly) empty bowels could be not good, or so I read.
You NEED salt!!!!! Every morning, in my first bottle of water I would put in one restaurant salt packet.
