Squats the story - the Off Topic Thread...

JJayoo

My only issue with benching like that would be for the longevity of the lifter. Risk vs Reward. A lot of athletes just want to horse the weight up and aren't too bothered with using the safest technique. I remember watching a documentary on the French judo team training for the 1992 Olympics and thinking their benching was beyond brutal/dangerous.

https://www.youtube.com/watch?v=0jrumApk4yg

Check out 2.35 for some good bench technique from an Olympian Actually I think the guy spotting him is David Douillet one of the best Judoka of all time. Actually a nice documentary but this version is cut short and I am too lazy to find the uncut version. It's called Tamami.

ronanc15

Young Earls and cian healy hopping the bar off their chest. Has to be off putting!

Dathai

Any of yas know anywhere that sells deadlifting blocks, or even a link to how to build them? Have a mate looking for some.

colman1212

JJayoo wrote: »

My only issue with benching like that would be for the longevity of the lifter. Risk vs Reward. A lot of athletes just want to horse the weight up and aren't too bothered with using the safest technique. I remember watching a documentary on the French judo team training for the 1992 Olympics and thinking their benching was beyond brutal/dangerous.

https://www.youtube.com/watch?v=0jrumApk4yg

Check out 2.35 for some good bench technique from an Olympian Actually I think the guy spotting him is David Douillet one of the best Judoka of all time. Actually a nice documentary but this version is cut short and I am too lazy to find the uncut version. It's called Tamami.

Interesting doco...a few subtitles wouldn't go astray!

jive

Hanley wrote: »

Not the best? It's f*cking appalling.

haha there was a bone breaking bounce for the 2nd rep... not to mention the amount of 'air' he got off the bench which is actually the first time i've seen that

https://www.youtube.com/watch?v=Fr6Na4NH7J8

Nervous Wreck

Dathai wrote: »

Any of yas know anywhere that sells deadlifting blocks, or even a link to how to build them? Have a mate looking for some.

I think COH built some recently. Shoot him a message?

JJayoo

https://www.youtube.com/watch?v=oEVSJQTcxJo

Gummy Panda

I am now experiencing the joys of good morning doms. I got strange looks from people in the gym when doing them. Though I have never seen someone do a good morning in the gym.

Gummy Panda

JJayoo wrote: »

https://www.youtube.com/watch?v=oEVSJQTcxJo

That looked horrendous! :eek:

Dathai

That chap has to have been crippled after that.

ronanc15

Sweet jebus his back!! F*CK

Jarren

He walked away from fall unscathed

http://www.therecord.com/news/local/article/814169--video-oktoberfest-strongman-walks-away-from-fall-unscathed

Looking at how he landed I was expecting a spine injury.

https://www.youtube.com/watch?v=_W8OH80GvSI

JJayoo

https://www.youtube.com/watch?v=3fxOl4yJWOw

https://www.youtube.com/watch?v=tUDYoVtdlRQ

Sephiroth_dude

Oh christ that guy lifting the boulders was lucky.

googled eyes

Gummy Panda wrote: »

I am now experiencing the joys of good morning doms. I got strange looks from people in the gym when doing them. Though I have never seen someone do a good morning in the gym.

Have started doing good mornings recently myself. Even very light they leave you walking funny don't they.

Brian?

googled eyes wrote: »

Have started doing good mornings recently myself. Even very light they leave you walking funny don't they.

Can anyone tell me why they do good mornings?

I hate them. Is there anything they hit a stiff leg or romanian deadlift doesn't?

beggars_bush

Brian? wrote: »

Can anyone tell me why they do good mornings?

I hate them. Is there anything they hit a stiff leg or romanian deadlift doesn't?

you need to try weighted single leg deadlifts
I really hate them

Hanley

Brian? wrote: »

Can anyone tell me why they do good mornings?

I hate them. Is there anything they hit a stiff leg or romanian deadlift doesn't?

The placement of the weight makes it exponentially more stressful for me. Especially with a safety squat bar.

Gummy Panda

Brian? wrote: »

Can anyone tell me why they do good mornings?

I hate them. Is there anything they hit a stiff leg or romanian deadlift doesn't?

I have grip issues on pull movements so it feels like my grip limits my sldl.

Brian?

beggars_bush wrote: »

you need to try weighted single leg deadlifts
I really hate them

I do them quite a lot actually. I hate them myself but have a massivly compelling reason to do them

Hanley wrote: »

The placement of the weight makes it exponentially more stressful for me. Especially with a safety squat bar.

Is that a good thing of bad thing?

Gummy Panda wrote: »

I have grip issues on pull movements so it feels like my grip limits my sldl.

Sounds like a reason to do more of them to be honest .

Gummy Panda

Brian? wrote: »

Sounds like a reason to do more of them to be honest .

True. I need to focus on grip work now. I think someone had a thread on the strength form on how to improve it. I find the good mornings more enjoyable then the sldl.

jugger0

Gummy Panda wrote: »

I am now experiencing the joys of good morning doms. I got strange looks from people in the gym when doing them. Though I have never seen someone do a good morning in the gym.

"that guy has the worst squat form ive ever seen"

CM24

Hanley wrote: »

Not the best? It's f*cking appalling.

colman1212 wrote: »

Irish rugby boys in the gym if anyone is interested.
Would be interested to see what Sean O'Brien is lifting..

http://www.irishrugby.ie/matchdaytv/?play=media&id=14615

Surprised to see earls benching 120kg!.. Form isn't great but still..

I'm just wondering, in your opinion, what's the problem with a rugby player (or any other athlete) arching their back and having their arse come off the bench during that movement? I understand if someone is benching with aesthetic goals in mind, as excessive arching/leg drive would take emphasis off the pecs, or a powerlifter, as the lift won't count unless it's done with perfect form. But for a rugby player, if doing that allows them to lift heavier and avoid failure, what's the problem? I was told by a coach at a UKSCA seminar earlier this year that he doesn't discourage that at all, as it actually makes the exercise safer (because it places less stress on the shoulders, I think he said). Also, wouldn't it seem to make the exercise more sport-specific, as most horizontal pushing type actions in a sport will involve the lower body as well as the chest/tri's. (Hence, a push press is generally prescribed instead of a strict shoulder press as the main vertical push movement.)

Maybe I'm just looking for reasons to justify benching like that cos it means I can use more weight on the bar, but to me it always feels natural and certainly not dangerous. Also, I'v looked at loads of videos of pro rugby/NFL players benching at Defranco's,etc and they often seem to do it. As for him ''bouncing'' the bar on his chest, I think a lot of the time with really explosive athletes, this is more just compensatory acceleration. (although with Earls it looks like a bit of both). I'm no expert so feel free to point out where I'm wrong.

(Did anyone else notice Paddy Jackson looking on as Madigan was doing the 30kg pull ups, then turning around with a ''ah ****'' look on his face. Was funny, I heard Jackson isn't a fan of the gym work at all.)

Sangre

Anyone know where I order some Biltong to Dublin? Online is preferable as I don't have much time to shop. Biltong.ie and cavemansnacks but seem to have closed down.

Sangre

CM24 wrote: »

I'm just wondering, in your opinion, what's the problem with a rugby player (or any other athlete) arching their back and having their arse come off the bench during that movement? I understand if someone is benching with aesthetic goals in mind, as excessive arching/leg drive would take emphasis off the pecs, or a powerlifter, as the lift won't count unless it's done with perfect form. But for a rugby player, if doing that allows them to lift heavier and avoid failure, what's the problem? I was told by a coach at a UKSCA seminar earlier this year that he doesn't discourage that at all, as it actually makes the exercise safer (because it places less stress on the shoulders, I think he said). Also, wouldn't it seem to make the exercise more sport-specific, as most horizontal pushing type actions in a sport will involve the lower body as well as the chest/tri's. (Hence, a push press is generally prescribed instead of a strict shoulder press as the main vertical push movement.)

An improper bench setup places more not less stress on shoulders. I haven't seen the video but judging by comments it is unlikely his scaps are properly retracted to save his shoulders.

tmc86

Sangre wrote: »

Anyone know where I order some Biltong to Dublin? Online is preferable as I don't have much time to shop. Biltong.ie and cavemansnacks but seem to have closed down.

http://www.tong.ie/
Very good quality biltong. Only one size for online but if you drop him an email I'm sure you could order more. If not DM me and I'll see if I can help

Sangre

tmc86 wrote: »

http://www.tong.ie/
Very good quality biltong. Only one size for online but if you drop him an email I'm sure you could order more. If not DM me and I'll see if I can help

Out of stock unfortunately.

Gummy Panda

Sangre wrote: »

Out of stock unfortunately.

Bulkpowders.co.UK

cc87

http://www.kingsbiltong.com/

Not sure if they deliver outside the UK though

Paddywiggum

Gummy Panda wrote: »

Bulkpowders.co.UK

i got 2 packs of this with other stuff ordered recently, tastes good, very convenient 'on the go' and very filling.

just a pity its so expensive

RacoonQueen

Does anyone else keep getting emails from Hanley telling them how fat they are?

Good marketing, inspired me to buy the cookbook.

Hanley

RacoonQueen wrote: »

Does anyone else keep getting emails from Hanley telling them how fat they are?

Good marketing, inspired me to buy the cookbook.

Hahahahahahahahaha THANKS!! I was very careful to make sure those emails contained only useful info

RacoonQueen

Hanley wrote: »

Hahahahahahahahaha THANKS!! I was very careful to make sure those emails contained only useful info

They're very informative and the Breakfast Bausti's are yummy. Nice change from scrambled egg I'll have to put cauliflower in next time. You're inspiring me to try cauliflower again.

Gummy Panda

Someone torrent the cookbook..



















I mess :pac:

Hanley

RacoonQueen wrote: »

They're very informative and the Breakfast Bausti's are yummy. Nice change from scrambled egg I'll have to put cauliflower in next time. You're inspiring me to try cauliflower again.

Cauliflower rice. That is all.

discus

All this talk of breakfast baustis... What are they?!

Hanley

discus wrote: »

All this talk of breakfast baustis... What are they?!

You'll have to buy the book to find out...
http://www.revolutionfitness.ie/primal-cooking-for-30-day-fat-loss/












...I kid, I kid (not really, buy the book)

Breakfast Bausti’s
Ingredients
• 3 medium-sized eggs
• 40g courgette
• 60g slightly steamed cauliflower • 60g cooked chicken
• Chilli flakes

Method
1. Pre-heat oven to 180oC.
2. Chop everything into small pieces.
3. Fill 6 medium sized muffin cases to about half full with the
chicken and the veggies.
4. Beat 2 of the eggs and add some chilli flakes then spoon the egg
chilli mix equally into each muffin case and bake in oven for
about 7 min.
5. Beat remaining egg.
6. Top up muffins with the remaining egg (reason for that is that the beaten eggs form a bit and then set during the baking process leaving space for the top up).
7. Bake for another 7 – 8min, serve on a bed of greens.

Gummy Panda

Hanley wrote: »

You'll have to buy the book to find out...
http://www.revolutionfitness.ie/primal-cooking-for-30-day-fat-loss/

I'll buy a copy and have a look only because I'd like to see paleo receipes designed for irish people and not american weights and ingredients

Jarren

Does anyone know where I can get decent priced coloured bumper plates in Ireland ?
Cheers
Jarren

Gummy Panda

Jarren wrote: »

Does anyone know where I can get decent priced coloured bumper plates in Ireland ?
Cheers
Jarren

Profitness Supplies

Don't know if decent price or good brand of plates. Sorry I couldn't help more

Jarren

Thanks Panda for that ,much apprecciated

Don't expect the Eleiko quality , just something to do the job .

Jarren

daenerysstormborn3

Hanley, or anyone for that matter, do you have any good suggestions for an egg replacement for the likes of your breakfast bausti's or any similar type muffins? They sound amazing but I'm allergic to egg.

DylanJM

Jarren wrote: »

Does anyone know where I can get decent priced coloured bumper plates in Ireland ?
Cheers
Jarren

If you don't mind getting black plates, D8 fitness do pretty good value bumpers. I've been using them for the last year and they're still going strong.

http://www.d8fitness.com/store/bumper-plates/

Stench Blossoms

I bought the book Hanley.

Where are the desserts?!??

MrStuffins

Was wondering if anyone could give me a slight bit of advice.

So i've just lost a significant amount of weight. And now my plan is to hit the gym and do some resistance training. I've been doing so the past few weeks and I love it.

For the past 8-9 months i've been living on a calorie deficit, losing a little bit every week. Now i'm in my gym phase and I obviously don't want to be on a deficit anymore. I'm still 88KG. Making sure to hit at least 150g of protein a day and eating as well as I can (which is far from perfect).

So i've been hitting my calorie target, approx 2400 break even point, most days and going over that some days. It's very unsettling to me because for so long i've been losing weight, I don't want to be getting into habits that will make me put it back on (body fat that is).

However, I was skeptical of some bro-science I was told last week whereby they said i SHOULD go over my calorie limit most days if i'm lifting 3 days a week.

My goal is to drop body-fat slowly and get stronger. Should I be hitting my target? Going over? Perhaps adding some cardio and dropping under it?

Paddywiggum

MrStuffins wrote: »

Was wondering if anyone could give me a slight bit of advice.

So i've just lost a significant amount of weight. And now my plan is to hit the gym and do some resistance training. I've been doing so the past few weeks and I love it.

For the past 8-9 months i've been living on a calorie deficit, losing a little bit every week. Now i'm in my gym phase and I obviously don't want to be on a deficit anymore. I'm still 88KG. Making sure to hit at least 150g of protein a day and eating as well as I can (which is far from perfect).

So i've been hitting my calorie target, approx 2400 break even point, most days and going over that some days. It's very unsettling to me because for so long i've been losing weight, I don't want to be getting into habits that will make me put it back on (body fat that is).

However, I was skeptical of some bro-science I was told last week whereby they said i SHOULD go over my calorie limit most days if i'm lifting 3 days a week.

My goal is to drop body-fat slowly and get stronger. Should I be hitting my target? Going over? Perhaps adding some cardio and dropping under it?

i understand your dilemma.

my advice is to continue allow the path of reducing bodyfat until you reach 10-12%. measure with calipers at home to get this estimate.

speaking from personal experience, when you reduce bodyfat, your gains in muscle will be more visible and provide you with greater motivation to get in better shape.

usually to reduce bodyfat you would eat at a calorific deficit keeping your macros - proteins carbs fats in a good ratio. but you could 'recomp' - recomposition your body, maintaining same weight but over time swapping bodyfat for muscle. this would mean eating at maintenance over a week, but a surplus on training days, and deficit on non training days.

the main thing is not to slip back into old habits, as you said, thats why i would recommend continuing dropping bodyfat on a deficit and using resistance training to get stronger along the way.

MrStuffins

Thanks so so much for the advice.

So you'd suggest a surplus on training days and a deficit on non training days, to add up to an overall weekly Break Even Point? Would this allow me to build strength and not but on body fat?

Paddywiggum

MrStuffins wrote: »

Thanks so so much for the advice.

So you'd suggest a surplus on training days and a deficit on non training days, to add up to an overall weekly Break Even Point? Would this allow me to build strength and not but on body fat?

http://www.boards.ie/vbulletin/showthread.php?t=2055157091

the above is a great read and will set you on your way.

id suggest continuing at a deficit till you get down to a bodyfat percentage like 10 - 12% as then you any gains you make will be more visible.

if you do want to maintain your weight at 88kgs then this 'recomp' is one way to do it, but it does take time and you might not see results quick enough to keep you motivated. thats why i suggest continue on the calorie deficit to get to a lower bodyfat. once you get to that lower bodyfat you can then start to increase your calories and gain muscle, and that muscle gain will be a lot more obvious.

but if you really want this recomp method then here is an example of how it might work:

88kg is 194lbs.
1gram protein = 4cals, 1 grams carbs = 4cals, 1 gram fats = 9cals

a simplified maintenance diet would be 194lbs x 15 = 2910 cals.
so then take a 40%protein_40%carb_20%fat diet from these calories:

40% of 2910 - 1164cals protein = 291grams protein

40% of 2910 - 1164cals carbs = 291grams carbs

20% of 2910 - 582cals fats = 65grams fats.

that would be a normal maintenance day. but you would be doing +20%cals on 3 training days, and -15%cals on 4 non training days.

the simplest way to do this is by 'carb cycling' which is to adjust only the carbs and leave protein and fats the same.

training days +20%cals = +2910x0.2cals = +582cals = +145grams carbs

so training days 291+145 = 436grams carbs


non training days -15%cals = -2910x0.15cals = -436cals = -109grams carbs

so non training days 291-109 = 182grams carbs

so we are left with:

training day :
291 grams protein
436grams carbs
65grams fats.

non training days:
291grams protein
182grams carbs
65grams fats


it can get complicated but its just to give you an idea of how you can manipulate your diet to get the results you seek.

everyone is different. what worked for me might not work as well for you. its trial and error but keep your motivation, if you've lost a lot of fat as you say, then you're doing great already.

that's the important thing to remember!

MrStuffins

You are an absolute legend. thank you so much for the detailed answer.


I'll read what you suggested and do some more research. Once again, thank you so much.

Mellor

A couple of questions/pointers Stuffins.

When you say you're in your Gym phase, where you not training at all for the last few months? Or simply not resistance training.

Why are you opposed to continung a deficit?

Forget about what weight you want to be. Lots if people start threads saying they are happy with their weight, they just want to lose fat. It's best to just lose the fat and not worry if the scales move.

Aiming to recomp, eating +/- cals on traing/test days is one method. But it's slow and unnessecery unless you are pretty lean as it is. The post above that planned it out, suggested that you just continue defective first, I'd agree tbh.

It doesn't have to be a severe deficit. Make the deficit smaller. Allow a re-feed at the weekend. It's possible to increase strength on a deficit, at least in the early stages.