Strength / Weight Training

Fair! I've not heard of them being used in that way but I by no means know all things.

Are you also doing any faster movements that are more commonly associated with power such as power cleans?

When I first heard this, I assumed he meant Louie Simmons style for DE/speed work.

That pause to deaden the stretch reflex you mentioned means box squats are great for teaching acceleration without the technical complexity of a proper clean. Great for high school students where you don’t have time to coach Olympic lifts but still need them to do more explosive training than just plyometrics.

While I'm here, I'd like to extol the virtues of a few random sets of pull ups over doing curls etc.

Someone here recommended them a while back as an alternative & I thought I'd superset them into my rows and see how it went - they've made more difference to my arms and shoulders in a few weeks than curls ever did. I started off with a couple of sets of 5 (bw), a few weeks in I'm doing 3x5 with a 12kg kettlebell & looking like a Poundland Popeye - 10/10 new favourite exercise

Yes exactly power cleans and then some plyometric stuff focussing on different planes of movement. And single leg exercises as my left leg is weaker than right

Yeah that’s what got me started on them I think

+1 for creatine, amazing for recovery

Started creatine today

Let's see if I notice owt.

DOMS yesterday, after first session in six weeks, were something else!

Ouchy

It takes a while of regular dosing before you get the benefit, it used to be the case they would recommend a loading phase of a higher dose but I think 3.5g daily is fine.
I only tend to notice a difference if I stop taking it. Also keep an eye on your hydration, it makes me very sensitive to headaches otherwise.

New 150kg pb for 3 x 3 on deadlift

(Please enjoy my gyms version of Live, Love, Laugh in neon lights)

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Pure muscles? I trained there when I lived in Walthamstow. Good gym.

yeah exactly, nextdoor almost to my daughters nursery so makes morning routine pretty straightforward.

Nice!
Serious concentration on your face taking that photo or was it post lift tunnel vision?!

Ive just started back on creatine after years off it. Was wondering why the hell I stopped as its so beneficial. That extra pump I get in the gym is crazy as well, then got a dehydration headache last night and have also been pissing like a racehorse so yeah I remembered why. I think I just forgot how effective it was. Also have noticed a cognitive benefit as well.

Have also realised that for me everything is better if I am lifting properly - cycling, weight, looks, metal health, concentration etc. Got two kids and the second one is just coming up for 3. The last few years ive been so patchy with the gym and it just wasnt effective; even though I was zwifting a lot, I started carrying more weight and though weight wasnt out of control, I wasnt happy. Not great. Felt crap.

joined a different gym, with a pool, new family routine, and new motivation meant I went from 76 kg down to 72kg while putting on muscle. Had to be strict with diet but not wild - still enjoyed beers and was fairly relaxed at weekends, but making sure to increase protein and try to be fairly restrictive for most of the week and most lunches. Seemed to work.

Was absolutely craving a burger and chips when we arrived on holiday though...

Think that’s just how I look 😂

No. You'll destroy your cycling mitts in mere (mear? Meer? Meare?) moments. Get a set of lifting gloves that look like mitt if that's what you want. Look at myprotein or something like that.

Nice job dude!

As said, you need to be consistent to build up In your tissues. I use about 5-7g daily... You'll add a few kilos of mass just because you'll have more water retension (which is good - your cells become fuller so more good things can happen.) and again agree with IP, your strength will increase, as will your recovery and you'll have less joint pain. When you come off it, you'll find your weight will drop both in BW and lifts, but as an older man, I found my joints hurt more and sessions also hurt too.

All this! And congratulations too on the weight drop and all the good things!

Thanks for the heads up about adding a bit of water retention weight. That might have come as a nasty surprise otherwise.

Enjoying the pull up chat over last few pages.

I need to try this.

Doing 5 x 5 with 20kg added or 8/10 x 5 on 10kg so should probably give muscle ups a try.

Ooooh, being able to do muscle ups would be an incredible thing.

Good luck.

Solid! 💪

Got a session in with a mate tomorrow morning so going to give 100kg bench a go.
Hit 90, 95 and 97.5kg singles yesterday so I'm hoping I'll get that two plate bench monkey off my back

hit the pre-work and some smelling salts and away you go!

Can of monster