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» Just checking in (Go to post)19-02-2017 @ 17:39 
Post Edited: 19.02.2017 @ 17:40 PM by VanillaGorilla
Pass the rose tinted spectacles please B-)
» what did you have for tea? (Go to post)03-01-2017 @ 16:13 
As if this is still going!
» What's your Instagram BRO?! (Go to post)02-10-2015 @ 22:41 
All about them there Instagrams #bro!

@thegorillapt
» 110kg pin press (from chin height) (Go to post)08-09-2015 @ 23:48 
18"?
» Free Programmes (Go to post)05-09-2015 @ 22:50 
AaronJ said:
i.e. Make a week longer than 7 days in this case?


Yarp Happy
» Free Programmes (Go to post)04-09-2015 @ 19:10 
Robbo said:
I've had enough of getting punched so gone back lifting things again, been doing some Oly stuff but snapped myself so just doing some basic strength stuff with a view to get back learning the Olympic stuff again soon
Hope your well mate and still doing the Weightlifting.


Good man, being punched sucks!

Yea, still plodding along thanks, shoulder is holding together and I hang snatched 110kg yesterday, so I'm happy enough Happy
» Free Programmes (Go to post)04-09-2015 @ 19:09 
AaronJ said:I find that my knees can tolerate squatting twice a week if it's fairly low volume, but however low the volume is, 3 times a week is too much for me.

Bearing that in mind, if you had to cut it down to two days which day would you remove? And would you change the sets/reps on the other two days in that case?

Thanks!


To be honest I would want to keep all three sessions to make the most of the structure, but spread them out further so the frequency dropped to something you could tolerate.
» Free Programmes (Go to post)04-09-2015 @ 16:37 
Robbo said:I like that squat routine mate

Looks like a beefed up heavy/medium/light Bill Starr type routine

Edit - heavy/light/medium rather


Hello mate, where did you spring from again?!

What are you doing with your training at the moment?
» Free Programmes (Go to post)04-09-2015 @ 13:12 
LeedsMiniPower said:Silly question but with the 5 rep daily max would you just work up in 5's to where you feel is the limit without dropping a rep/grinding out the reps?

Or just go by feel and pick a weight at the beginning of the session?


Could go either way, my preference would be he first option though. You get a nice accumulation of volume and the subsequent fatigue factor will naturally keep ou away from a true max and the ensuing high recovery requirements.
» Online coaching - is it good. (Go to post)04-09-2015 @ 09:14 
I think it depends to a large degree what you want to get out of it.

I do quite a bit of online coaching (Gorilla PT) and it takes several formats, most involving online programming on a 4 week mesocycle basis. Video analysis of lifting, and where possible / relevant regular live sessions for more effective input in certain areas also get included, as does food diary amd competition taper / coaching.

I think as a cost cutting exercise it is a brilliant way of working, although you won't get the same results as working directly with a coach 5 times a week, it is a lot cheaper! You also get chance to work with coaches that woukd not be geographically possible otherwise.
» Free Programmes (Go to post)04-09-2015 @ 09:07 
Sharing a couple of programmes from Gorilla PT for anyone who is interested.

A novice strength training programme, great if you have friends, partners etc who are new to lifting:
http://gorillapt.com/2015/08/27/novice-strength-training-progr...

A squat component programme for structuring your squatting more effectively within your sessions:
http://gorillapt.com/2015/08/17/four-week-squat-programme/

Enjoy Happy
» Coca-Cola funds scientists who stress exercise not diet to avoid obesity (Go to post)12-08-2015 @ 20:02 
I imagine Dr Nerenberg is watching this thread with interest.
» Dislocated my shoulder (Go to post)06-08-2015 @ 12:54 
chaos said:
Reading? You do know this is Ross?


Or looking at colouring books, either / or.
» Dislocated my shoulder (Go to post)06-08-2015 @ 12:42 
Think positively dude, if nothing else it is now fixed!

Plenty of time to let all your niggles and such to heal.

You'll have time to catch up with some reading, TV etc, and at least that means you won't be spending the money you're not earning.

I was off for 6 weeks and light duties for another month or so after my delt reattachment. Had a s**tty time with infections and drugs and all that s**t, but 6 months later I was back in the gym, 12 months and I was snatching. Just over two years post surgery I snatched 115 and jerked 150.

Stay positive, it looks like a long ass road ahead, so imagine looking back down the road from the other end, it will seem much better.

Drop me a message if you want a chat and cuddle.
» wrapping APTconvict knee wraps? (Go to post)06-08-2015 @ 09:14 
Wrap in a loop of cord on the penultimate wrap, then on the final wrap poke the end through the loop then pull it through the wrap.

Enjoy trting to get 'em off too! Grin

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