Lycra Clad Legacies
- Thread starter BennyC
- Start date
I think these were my 'last' logs and probably best progress for strengths & aesthetics in my lifting career.
For the uninitiated and non-founding bro-hirrim.
Me Gusta Le Hypertrophy
There are gains coming Mr Wayne.
----------------------------------------------------------------------------------------------
To be updated.
Inb4 phaggot, I will still be cycling but 10-12 hours a week and 11,000 miles this year is a little more time than I'm prepared to continue to dedicate.
I've trained for around 45 minutes, including a 10 minute row, on Monday's for the last six months, most weeks as there is a small gym 0.6miles down the road so it's only 1 minute further past my own door.
Usually a two to three sets of predominantly upper lifts (machines/barbell) with very little leg work due to DOMs and cycling not mixing well. So enough to not have horrendous conditioning and regain a little base strength but for the most part still relatively 'untrained'. My movement and form is unaffected but as expected my core & trunk need a little work.
Polarising my cycling should allow me to half that time on the bike and use what I save under the barbell. But it will take care to balance both to continue to progress without hindering the other.
Short term I would like to still maintain an FTP in the region of 3.5 or 4 wkg but inevitably expect this to wane slightly. As long as I can still drop @Steedie like a sack of **** on the climbs I'll be happy
:v
I expect HST will tick the box again but with some n00bie gains (pls) and the experience of which movements work for me and also what I enjoy.
As ever several new gyms have opened in Aylesbury and GymFit4Less will have the pleasure of my shaven legs for the immediate future - unless from my Free Pass today it transpires to be a complete dive.
For the uninitiated and non-founding bro-hirrim.
Me Gusta Le Hypertrophy
There are gains coming Mr Wayne.
----------------------------------------------------------------------------------------------
To be updated.
- Current swolfies (4-5 years of cycling and minimal lifting - still a reasonable base & shape)
- - Pending mid-March 'transformation' #stillnocalves
- Stats
- - still 5'10 (feels)
- - 82-83KG currently 14-15%bf
- Current lifts
- Jan - 2019 - these weren't 1RM's but rather 'heaviest this year so far'
- - Bench - 100KG was quick & comfortable (pec minor strain and ligament tear felt otherwise. Currently a WIP...)
- -Deadlift - 120KG for a double, testing water.
- -Squat - 100KG for a double, I think? again testing water.
- -Not completely weak AF...
Me Post #14 said:
Inb4 phaggot, I will still be cycling but 10-12 hours a week and 11,000 miles this year is a little more time than I'm prepared to continue to dedicate.
I've trained for around 45 minutes, including a 10 minute row, on Monday's for the last six months, most weeks as there is a small gym 0.6miles down the road so it's only 1 minute further past my own door.
Usually a two to three sets of predominantly upper lifts (machines/barbell) with very little leg work due to DOMs and cycling not mixing well. So enough to not have horrendous conditioning and regain a little base strength but for the most part still relatively 'untrained'. My movement and form is unaffected but as expected my core & trunk need a little work.
Polarising my cycling should allow me to half that time on the bike and use what I save under the barbell. But it will take care to balance both to continue to progress without hindering the other.
Short term I would like to still maintain an FTP in the region of 3.5 or 4 wkg but inevitably expect this to wane slightly. As long as I can still drop @Steedie like a sack of **** on the climbs I'll be happy
:vI expect HST will tick the box again but with some n00bie gains (pls) and the experience of which movements work for me and also what I enjoy.
As ever several new gyms have opened in Aylesbury and GymFit4Less will have the pleasure of my shaven legs for the immediate future - unless from my Free Pass today it transpires to be a complete dive.
Last edited:
Kiss my royal ring. Wot.
Plan of action:
Monday - Restday
Tuesday - Lift
Wednesday - Spin - 90
Thursday - Lift
Friday - Spin - 90
Saturday - Lift
Sunday - Spin - 120+
Squat, Bench, Dead form feels fine. Working with 40-60KG, 60-80KG and 80-100KG to gauge impairment on riding and also condition my quads to some eccentric loading.
Getting some regular Front Squat work in, including pauses, to quickly establish core/trunk strength. My front rack position felt wonderful
but all that external shoulder rotation range will soon diminish as my lats & delts tighten up inevitably. DOMs from BW dips felt like how I imagine a shoulder arthroscopy would feel like 
Mild structure currently comprising of 1-2 compounds for each major group, fairly low volume still, with a handful of isolations to finish. I know where time & effort is best spent for me and 'bang-for-buck.'
Surprisingly not as weak as I anticipated, power down massively as you'd expect but it should be promising. Pumped up well this evening given the calorie deficit, felt hyy0000ge, for a cyclist
Swolfies & measurements still to come.
Monday - Restday
Tuesday - Lift
Wednesday - Spin - 90
Thursday - Lift
Friday - Spin - 90
Saturday - Lift
Sunday - Spin - 120+
Squat, Bench, Dead form feels fine. Working with 40-60KG, 60-80KG and 80-100KG to gauge impairment on riding and also condition my quads to some eccentric loading.
Getting some regular Front Squat work in, including pauses, to quickly establish core/trunk strength. My front rack position felt wonderful
but all that external shoulder rotation range will soon diminish as my lats & delts tighten up inevitably. DOMs from BW dips felt like how I imagine a shoulder arthroscopy would feel like Mild structure currently comprising of 1-2 compounds for each major group, fairly low volume still, with a handful of isolations to finish. I know where time & effort is best spent for me and 'bang-for-buck.'
Surprisingly not as weak as I anticipated, power down massively as you'd expect but it should be promising. Pumped up well this evening given the calorie deficit, felt hyy0000ge, for a cyclist
Swolfies & measurements still to come.
Sweaty one tonight...
Not overdoing it but testing the waters a little.
Think I will give it 12 weeks to post a then/now aesthetic comparison, I'll be off for a week and a bits cycling in March so that'll be timed nicely.
Short term goals based on current performance:
120KG bench (150KG previous PB)
140KG squat (210KG previous PB)
160KG deadlift (222.5KG previous PB)
Unsure if I'll see these in 12 weeks but they aren't unrealistic.
Not overdoing it but testing the waters a little.
- 100KG squat for a double (conscious I am riding tomorrow...) + some paused fronties at 40-50KG
- 120KG deadlift for a double
- Chins @ BW, 6, 6, 5
- Bench 60x12, 70x10, 80x8
- DB Rows
- Dips @ BW 8, 7, 6
- Lateral raises
- Bi/Tri superset x 2
Think I will give it 12 weeks to post a then/now aesthetic comparison, I'll be off for a week and a bits cycling in March so that'll be timed nicely.
Short term goals based on current performance:
120KG bench (150KG previous PB)
140KG squat (210KG previous PB)
160KG deadlift (222.5KG previous PB)
Unsure if I'll see these in 12 weeks but they aren't unrealistic.
You might have a case of the LiE's about you with your targets, I wouldn't be surprised to see those smashed in 12 weeks.
I'm hopeful.
The additional training load from lifting was evident on this weeks ride on Tuesday +10bpm for the same given effort. Despite not having DOMs or any significant lower body fatigue legs were understandably feeling less fresh than usual on the pedals.
Got caught at work yesterday evening but still made the session. Had to work around not wanting to wait for the leg press and a few other bits. Nothing noteworthy really except for a bit of incline with 30's feeling quite comfortable, no wobbling or off form.
Session tomorrow I might push it a bit on bench. Chest/shoulder pumps are ridiculous currently, my old stretch marks lit up like christmas trees at the moment.
Soldato
- Joined
- 3 Oct 2009
- Posts
- 19,893
- Location
- Wales
Felt dirty watching this in work. Watched it thrice.
likeaphoenixfromtheflames.gif
Also may begin lifting semi properly again this month.
Soldato
- Joined
- 3 Oct 2009
- Posts
- 19,893
- Location
- Wales
Need to make enough gainz to attract the lady