Fitness thread

[happyscrappyheropup]

@Mediocre if you're considering competing in the USPA, here is the calculator for qualifying totals - https://uspa.net/upcoming-events/#calculator

[Mediocre]

What was the program? Something you found online?

I wouldn't worry about knees. As long as you're squatting properly, there is very little danger to your knees. You're 100kg/220lbs?

My best lifts came in my late 40s, so there is time to put weight on your lifts. As a Masters II lifter in USPA, I hit 1296lbs at 192lbs bodyweight and that's ok for a state competition, especially if you're a Masters I or II lifter. I was 30th overall out of 90 lifters with a 384 Wilks score. 501.5 squat, 288 bench, 507.1. dead. I was shooting for a 525 dead, but missed my 9th lift

Not a shelf program. An approach cobbled together over the last 10 years that worked well for me.

I no longer do dedicated muscle group days. Each day has a combination of push & pull exercises. Support lifts are generally lower weight, slow higher rep, focusing on time under tension. Primary lifts all take a similar approach as well. 8-10 reps to warm up, reducing ~2 reps as it progresses up. Bi-weekly increases to max and associated 3-4 roubd reps.


Thanks for the info on competition also. Currently between 225-230 lbs, could shed a few for a comp if needed. Right now at 315 bench, 405 squat, 485 dl. Goal is getting dl back over 5 for personal goal. Your numbers are impressive, especially that squat! Never even tried over 430!

@Mediocre if you're considering competing in the USPA, here is the calculator for qualifying totals - https://uspa.net/upcoming-events/#calculator

Thanks for the link, bookmarked!

[happyscrappyheropup]

PM me your email address, I'll clean up a spreadsheet I have that you enter your totals and it creates an 8 week program for you. I made it with the idea of making a 16 week spreadsheet, but hven't done that second part yet.

[Mediocre]

PM me your email address, I'll clean up a spreadsheet I have that you enter your totals and it creates an 8 week program for you. I made it with the idea of making a 16 week spreadsheet, but hven't done that second part yet.

Thanks, will do!

[Mediocre]

Cardio to kickoff the day. Getting more consistent with row machine sprints

[geoffbot]

Rowing is knackering

[geoffbot]

Since I moved into my appt 6 months ago which has a gym I haven't lifted heavy once, cos the gym is shite. Rectified that today by signing up to a new one - let's see how long till I'm back up to 165kg pb. This is 140...

[geoffbot]

That was quick - 160kg for 1x clean but from the ground, 2 x 150kg clean.

Better up my pb this seasonAttachment 131607

[Mediocre]

That was quick - 160kg for 1x clean but from the ground, 2 x 150kg clean.

Better up my pb this seasonAttachment 131607

Nicely done!!! Any goals specifically?

[geoffbot]

Nicely done!!! Any goals specifically?

More than 165?! I'm feeling strong generally, reckon I can exceed it considering I'm almost there and haven't lifted for 6 months... don't know how to set a goal above it. Suggestions?!

And does 1 rep off the ground mean your 1rm or would you say up down up?