Strength / Weight Training

shoulder press is a shoulder press

A little personal anecdote. I've developed a rotator cuff problem in recent years. Weirdly shoulder press didn't hurt it. Turns out that I had adapted my form slightly to compensate and it was excruciating to do correct form. I compounded the problem by doing this.

I'm not exactly inexperienced with lifting weights. I used to teach Olympic lifts when I was a PT (20 years ago now). I'm very out of date and have forgotten a lot (not to mention that opinions have changed) but I know the basics and importance of form.

I have found it extremely useful to be micromanaged on form every now and again to help me get back on track. A shoulder press can quickly stop being a shoulder press if you're not careful.

But that level or correction could easily come from a session where a coach is present, never mind 3 hours of PT a week.

I'd probably also point out that something insane like 75% of the population have dodgy or damaged rotator cuffs to some extent, lol. I stand by the fact that autonomy is more important, and by all accounts you've identified and corrected the problem yourself!

I just can't conceive an individual needing 3 hours a week of PT time unless they're either elite or needing A LOT of guidance. It should be 90%+ working in the gym/doing the program.

Yeah, I'm not intending to be too dismissive. Between a gym near work, a gym near home, a decent turbo, zwift, strava, trainerroad, track sessions, swim sessions, plus actually racing every now and then, I certainly pay more than I could given what I actually end up doing. It looks like Dammit's put in a load of effort and is in a lot better shape than he was 6 months ago.
As dst said, I'd imagine he knows most of what he needs to by now to stay fit or improve more. Roar is almost certainly not good value for money if the motivation is unwavering and knowledge is already there - but their thing will be getting people with disposable income that are happy to pay for the structure and outsource the cognitive load. Again - I'm not trying to be sniffy about it - if something is convenient then you'll be more likely to build the habit.

Anyway, it's a long winded way of basically agreeing with Dammit. It's served its purpose but they'll probably need to up their game if they want to keep him now that he's into good habits and could do with more than a cookie cutter plan.

But that level or correction could easily come from a session where a coach is present, never mind 3 hours of PT a week

Sure, good point. Definitely doesn't require three hours per week! Maybe half an hour per week at most if you're having trouble. More likely an hour per month.

and by all accounts you've identified and corrected the problem yourself!

Nah, needed a good physio to get me in the road to recovery. It was gym sessions with the physio that identified where I was going wrong.

Worth noting that poor lifting form was not the cause of my shoulder problem, just a symptom.

It’s good (for me, anyway) to be pushed. I made more progress with David the PT than I have in 15 or so years of regular gym going.

Handy to have someone there to grab the bar when you are trying to press something you’re pretty sure is beyond you- and sometimes (quite often, in fact) it isn’t.

What I’m going to do when I’ve used up these sessions is to use my local gym with a program from the PT who I was with originally (he’s moving to Australia so this remote model suits both of us).

~1800 calories per day is over when I get under 75kg, which should be tomorrow. Thank God. Previous (much longer) cut phase was ~2300 calories per day and I was much less hungry than I am now. I lost a lot more weight, that said- this time was a tidy up.

It’s been very interesting from another perspective- it’s easy to get sucked into changing yourself, physically, and I have got some insight into how easy it would be to develop an eating disorder when chasing single digit body fat and so on.

I don’t regret Roar, but it’s time is definitely in the past for me.

Now that session was tough. Fun, but tough.

Yep

Roar is one of those transformation style places. I know 2 PTs that used to work in those types of gym and this kind of thing is standard practice. Essentially they’re designed for money rich, time poor people who need to be slightly beasted.

For me training in a nice gym, with all the equipment you could want, classes, PT and medical teams is worth the money. It costs more but I find that it makes me train longer and better.

Looking at where you are now, a PT who knows your goals and a regular training plan at the gym should more than suffice.

How tall are you btw?

How tall are you btw?

You asking ASH??? 😂 (asl)

187cm

Yes- believe it or not I didn’t know it was a “transformation factory” when I signed up. In retrospect the “goals interview” was laughable as the guy in the gold Daytona was going to give me literally the exact same plan as everyone else. I wish they’d just been straight with me then, but I’m not unhappy with where I’ve ended up.

Just making sense of weight vs height and bf%

I’m only 175cm but pretty lean below 80kg, and decent at 78kg, but deffo not single digit bf% like @Dammit - just interesting to compare I guess.

I know that @Dammit likes a metric

• £153/lb
  
• 3g per GBP
  
  

I can't say that I'm not impressed with the results & the journey, however.

I'm exhausted (and hungry) just reading it.

I'm 1cm taller.

Which more than accounts for the additional 15kg that I'm carrying.

Fucking hell, to think I’ve done £300 shits!

And that’s the main point really isn’t it - you’re happy with the results.

Question - I’m thinking of trying to get to 10,000 steps per day again. The problem is work and general life stuff. So, if I can’t to 10,000 per day can I address this by making up the difference the next day?

If its the apple thing, apparently not.

Not the apple thing - just for well being and weight loss. It looks like squash may be starting again around 26 May and I have a bit of weight to shift.

My understanding is that the 10,000 step goal is to keep the metabolism running at a higher level than it otherwise would constantly- so doing 70,000 steps on a Sunday but nothing for the rest of the week would not achieve the aim of the target. It’d burn a lot of calories on the Sunday mind.

Could you do two 30 minute walks through the day? I find that picking a cafe that’s a little further away than normal and getting a couple of coffees during the day hits 10,000 steps in that day for example.

Get a treadmill desk

You might also be surprised, I've done 1,952 steps so far today, which has featured having breakfast and then an hours Zoom call.

Trying to phrase this as positively as possible. Its a problem I have had myself too....life and work getting in the way of exercise.

If you can't change your life to manage one hour of exercise for your health, longevity and wellbeing every day, there is something significantly wrong in your life that needs to change.

Even if its half an hour in the morning and half an hour in the evening...surely something can be changed to support that?