Strength / Weight Training

I’m considering trying this but I’m not sure I have enough time to devote to it

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Like I said, I've had that in my Wish List for ages but I don't get time to read much so I've not bothered pulling the trigger on it yet.

£192... bargain! ;)
https://www.amazon.co.uk/gp/offer-listing/0982522746/

Also, for aches and pains try Bikram Yoga. Not hot yoga - Bikram Yoga. There is only one Bikram Yoga - don’t be fooled by any copies of it!

Lifting is getting difficult now, which I guess is the exact point of the programme. I'm still riding though, and getting on the bike with fatigued muscles is a bit frustrating.

It's fun though, so I'd like to keep doing it in some capacity.

http://www.fact-reviews.com/bls/TheYearOneChallenge.aspx

135% bench? Fuck that.

But then I'm already better than the squat and dead requirement so I have proportionally overdeveloped legs and back compared to arms/chest. Gee who'd have thunk that?

Congrats on the PB!

An hour of deadlifts, way to get injured really as the small muscles tire more easily... not an issue maybe if it's very light, but once you go towards true PBS, I may just wear and tear you [shit ex-powerlifters say]

Warmups on empty bar are a waste of time imho, you need to feel the weight a little bit. In my case, I start with around bodyweight on deadlift, and 65% on bench/squat.

Then the jumps depend on what you try to do. For 5X5 you don't jump as much, as your last set weight is lower.

It's about 110 KG on deadlift for me, so say 60-80-90-100-110
For a double where I end at 140, it's more like 60-80-100-120-140

Oh yeah, I get ya. I leave the gym sometimes like a T-Rex. All curled up in a ball of hurt. It goes away pretty quick and then I'm often high from the exercise. It's different to the spent satisfaction you get from a big ride, it's like "ARGH! I could lift that fucking BMW and drop it right on your head! RRRRRRAARRARRR!" hahaha

It's not a normal session and I felt alright so I'm happy with did mostly deads as it's one exercise I don't get confused about left and right or this leg here or that arm and that weight over there or this one up down left right two more sets of five no four how many arrgh.

I don't think I've ever started on bodyweight, always with some weight, but not 90-odd kg.

I don't think I could bench 65% of my BW at all let alone for a warmup :S I've never done any big bench lifts though, just lots of reps with small weights.

What do you mean a 'double'?

I need "Smaller, Leaner, Faster, Put Down the Beer Fatso! FFS and the cake!"

You have to start somwwhere. All the good coaches say progressives heavy lifting for strength.

Have you an actual goal?

I struggled with that question for a long, long time.

Once you have a goal - you aim for it - easy!! (well maybe not so😀)

£22.99 ish on the web. $29.99 from the publisher.

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Double is a set of 2 reps. Well, i've been doing this for ages. Once your PBs go up, your starting weights go up too if that makes sense?

As my PB is over double bodyweight, a too light warmup is a waste of my time and doesn't actually get my nervous system ready for work. With bench my PB just 15% over bodyweight so starting at bodyweight is a bit much...

If your bench is weak, work on heavy rows (seated row, t-bar row) as well, and the usual dumbbell presses etc. A spotter definitely helps with the bench!

As a cyclists you don't need it, but a bit of upper body work can't hurt unless your arms getting huge in no time :)

Goal? Nope, which is a bit odd, because I'm pretty goal oriented in cycling. I just read that a bit of gym work helped and figured adding a bit of muscle might help burn fat so started going. Now I know I'm stronger but it's hard to directly correlate it to anything cycling-related especially since it's been off-season only. I guess if I kept it going I would start formulating targets and then working towards them same as anyone else.

I know. I was joking. As I said I've had it in my Amazon wishlist for months (not the 200 quid edition!).

It seems your goal is getting stronger for cycling?

I’m sure I’ve seen weight programmes for cycling somewhere. I’ll ponder that.

Fair point. I'm not at 2xBW though.

My bench PB is probably about 30%BW :D But by PB there's probably 15 reps at that after god know's what. I really should pay more attention to the weights, but this is why I pay a trainer :)

T-bar row? I don't really have any interest in bench - the last thing I need is a bigger chest or bigger arms. I'm trying to ride over mountains faster than people weighing 30kg less than me. At least I didn't until I finally out-benched one of the guys I train with... mwuahahahahaa competitive? me? who? nah...

There are but this isn't purely cycling stuff, it's a mix of everything which is why I like it. Every session is different. I'm not just chasing raw strength goals. Some days there'd be lots of ab stuff, some days upper body, some days bigger lifts. I think the reason I like it is that I don't have to think about anything. I just turn up and do stuff I may never have done before. Of late we've been doing more weight work which is why I've started actually taking notice of what I'm lifting since I might one day break off and DIY more regularly.

There was a youtube of Haas I think doing cycling specific stuff.

I'm trying to ride over mountains faster than people weighing 30kg less than me.

This is your goal. Dropping some weight might be useful. Mike Matthews will have a solution to that.

I'm calorie counting. I'm bad at it.

That is interesting. I don’t know much about it but have you tried CrossFit? That would give you variation.

We have Gladiator training here which is loads of various things - flipping tyres, pulling sleds, weight lifting etc. Done as part of a group. I would like to try this.

No fair, why do the girls get "Thinner Leaner Stronger" and we get "Bigger Leaner Stronger".

Calories are easy to count! They are also very easy to consume and that is the usual problem. Reducing intake is not always the right thing. What you intake is important. Again, Mike Matthews has loads of info and I think a cook book too.!

The only crossfit stuff I've seen is a few fail videos on youtube.

Gladiator training sounds interesting. The group thing makes it sound like PE and would probably get competitive, especially if the same people go week on week.

I know a lot about nutrition... which is why it's so annoying how easily I can ignore it and just drink a fuckload of beer and smash a kebab. I'm unlikely to change though I'm definitely better than I was a few years ago.

That may be a sexist notion by the author but any females I know seem to not want bulky muscles hence that title.

There are some strong ladies around - Ms Westland being a prime example. 😀