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» Myprotein latest news, new product releases and money saving offers! (Go to post)10-02-2015 @ 12:12 
Go on then
» 14 year old clarence cummings front squats 201 (Go to post)31-01-2015 @ 12:08 
Casual looking 200kg front squat at 14? Very impressive!
» Running an ultramarathon without becoming too scrawny (Go to post)18-01-2015 @ 13:55 
sd1656 said:Some really good numbers and a good level of CV fitness. I always find it interesting to see how people balance lifting with CV. I am in that predicament at the moment, however the reason I CV is to stay fit for work, if I changed careers CV would be on the backburner.

Nice work anyway, my best 10k is 39 minutes I'd be happy if I could get around that time now but I doubt I would. Will follow this with interest.

Cheers - would require me to update it often enough to follow!


Back squat
60 x 5
80 x 5
100 x 5
120 x 5
140 x 5
160 x 5

Paused squats
100 x 3
120 x 3
130 x 3,3

Front squats
120 x 5,5

Back squats
120 x 12

Hamstring curls
30 x 12,12


125 x 5,5 - rep PBs

Paused bench
110 x 5,5,4

Bent over rows
40 x 10
60 x 10
80 x 10
100 x 10
110 x 9
120 x 8
130 x 5
Straps off
110 x 10

Flat DB bench, palms in
40 x 12,12

20 x 10, 18 x 7, 16 x 7, 14 x 10

Hammer curls
14 x 15, 10

I'll go for a run in a bit and test out the side again. No issues squatting heavy but more of a problem when I stand up and do curls??
» Running an ultramarathon without becoming too scrawny (Go to post)04-01-2015 @ 21:10 
Steve said:
Strava's great. This is mine -
As they say - you don't even get a training effect if you don't log it on Strava!

It will be downloaded and all runs logged in that case! I tried to run today but the pain in my side was affecting my breathing and I managed less than half a mile before calling it a day. Really not good.


60 x 5
80 x 5
100 x 5
120 x 5 (equal 5RM)
120 x 5
120 x 4, 30 secs rest and another single
Drop set
120 x 4, 100 x 4, 80 x 4?, 60 x a few, 40 and a few more - more oblique pain. Definitely a physio trip now.

Bent over rows
60 x 10
100 x 10
110 x 9
120 x 9
Drop set
120 x 8
100 x 7
80 x 7
60 x 7
40 x a lot

Incline DBs
40 x 10
44 x 7
34 x 9,6

Fat bar chins x 8,8,6


70 x 10 / 16 x 10
80 x 10 / 14 x 10
85 x 10 / 12 x 15 / 85 x 5

Food now!

Bit worried about the side, it is now affecting my breathing and is sore to the touch, not only to the side but up to the ribs and almost between the ribs too. Rest and physio potentially...
» Running an ultramarathon without becoming too scrawny (Go to post)02-01-2015 @ 14:51 
Final heavy session for a while, didn't get the double BW front squat I wanted!

Lots of front squats, jump squats to loosen up, worked up to 140kg and passed out (oops) and then went back down and worked up again.

120 x 1
140 x 1
160 x 1
182.5 x f
Belt off
140 x 5
Belt on
150 x 3

Single leg press
160 x 6, 10
180 x 10

140 x 10,10,5

Lying hamstring curls
Single leg 40 x 10
Both legs 60 x 12,12
Single leg 35 x 6 then double leg 50 x 8

Knackered. My oblique is f**ked too. I have no issues squatting, benching etc but strangely things like split squats, one arm rows, curls, pushdowns etc where I tense one side more than the other is causing real issues. I haven't been able to run for a few weeks now and it hasn't cleared up - unfortunately rest may be required and some time on a bike instead.
» Running an ultramarathon without becoming too scrawny (Go to post)31-12-2014 @ 18:47 
Boar said:The ultra is THE one to do , its a real challenge !!

the 'pit stops' are great for food n stuff and they have a MEGA pit stop at half way with all the food you can stuff in your face + bag.

I will enjoy watching you build up to this splendid event, best of luck x

I love an excuse to stuff my face and running 69 miles is definitely a good excuse. Did you train with a bag and extra food?

I intend on logging everything! Do you use Strava or anything like that? I keep meaning to get an arm strap and download Strava or similar.
» Running an ultramarathon without becoming too scrawny (Go to post)31-12-2014 @ 18:45 
And today:

Benched for the first time in 2 months. I have spent a lot of time working on weaknesses, building up my left tricep, shoulder and pec with DBs and doing a lot of rear delt stuff

All reps paused.

60kg x 5
80kg x 5
90kg x 1
120kg x 1 - I obviously can't count to 100 but equal PB
130kg x 1 - PB
135kg x 1 - PB
140Kg x 1 - PB

One arm rows
22kg x 10
34kg x 10
46kg x 10
54kg x 10
60kg x 10
Straps off
40kg x 23

Flat DBs, palms in
44kg x 10,8,6

Side lying rear delt, one arm at a time
10kg x 10,9

Curls and pushdowns.

Excellent end to the year. Pushed my front squat to 175kg and bench to 140kg. Now to try and not lost too much strength in the next 9 months Happy
» Running an ultramarathon without becoming too scrawny (Go to post)31-12-2014 @ 18:41 
Funky_monkey said:Awesome first session!

Thanks! Had some decent sessions in the last few weeks too but not had a laptop to log any.


Front squats
175kg x 1 - PB
182kg x f - I was shaking from adrenaline but tried it anyway for double body weight. I may have one last crack on Friday before taking the foot off the strength stuff.

Bulgarian split squats
2 x 54kg DBs x 8,8


Incline DBs
50kg x 6,6,,4
42kg x 12

T bar row machine
Lots of sets of 10

Flat DBs, palms in
42kg x 10,10,9

Some other stuff I can't remember, rear delts etc, curls

Tuesday - not fully recovered

Bulgarian split squats, front foot raised to increase ROM
Up to 48kg x 2 DBs for 5 reps - real difference in flexibility, something to work on

Single leg DB deadlifts
Up to 60kg x 10
» Running an ultramarathon without becoming too scrawny (Go to post)31-12-2014 @ 18:36 
Steve said:Some fun sounding events there.

It will be interesting to see how you progress.

Not sure what to make of Alex Viada - very impressive just completing Ironman at his size, but some of the current claims are absolutely unbelievable.

Do you hope to stay at the same weight you are now(are you still the 95kg it says) or plan/expect to loose a bit?

Yeah - if it doesn't work and I'm not recovering I will be realistic and sack off the lifting until after September or massively cut back to the basics twice a week. I think food, rest and recovery will be key so it will be lots of meat, decent carbs, vegs, massages and stretching!

Viada - some of it I take with a pinch of salt but he is definitely an incredible athlete to do even the more realistic claims.

My weight has fluctuated massively. I went up to 106kg last December, then down to 85kg in the summer and I'm sitting at a leanish 90kg now. My plan is to not worry about the weight at all, just eat to recover and see what happens. If I put weight on, I'll drop some calories but considering I'm eating 4,500 a day and maintaining weight, as the mileage goes up, either the body weight goes down or I'll eat more.
» Running an ultramarathon without becoming too scrawny (Go to post)31-12-2014 @ 18:32 
Boar said:best of luck dave some very fine events you are gonna do next year , rat race are a class act as far as im concerned.

my best 10k is 42 mins and that's fairly fast , you are gonna have to mabie de-hunk a little to get sub 40 mins, to get a real nice time in Manchester you need to be one of the first waves off and fight to the front !!

I ran 10.5km zig-sagging around fat people walking for chrity......

you are gonna have to train real hard for the ultra marathon , man that's tough !! 14 hours is do-able , but that's very good going , I did 18:48 but was walking/s**tty jogging the last 10 miles and was in agony, mainly due to lack of long training sessions , but its one of the best experiences of my life ...the utter joy upon reaching a food station !! jogging down the tyne toward the finish(about 5km) singing fog on the tyne is a MUST.

man v mountain = hard but fun and more fun

the Manchester marathon is a superb event , flat and local ! but you look to have planned it out pretty good, worth considering.

I have heard great things about the coast to coast across Scotland

best of luck !! will be great to see how you get on.

Cheers mate!

I've done 42 minutes before with 3 months training. I'm fairly confident of getting back there again in the next 5 months. The atmosphere in town is incredible for it so if I do it in 45 minutes and have a great time then I won't be too bothered. It's my 30th birthday that weekend so want to have fun and the time comes secondary but I will definitely be training for the 42 minutes.

The ultra I'm doing with my brother and we're going to be training in the same way. I know I will not be able to run it all and won;t be training to do so - the aim is 2 miles @ 10 mins per mile, followed by 5 mins @ 20 mins per mile, 2 1/4 miles every 25 minutes. That comes to just under 13 hours with a spare hour to eat, cry, crawl etc. It is by fair the event that I am most nervous about but I will complete it whether it takes 14 hours or 24 hours!

Man v mountain just looks great, I've walked up it many times but training wise, it will probably be easier to get out to the peaks rather than head over to Scotland.

Fingers crossed that it all works out and that I don't get injured!
» Myprotein latest news, new product releases and money saving offers! (Go to post)30-12-2014 @ 19:49 
I made an order with you at 5pm yesterday, the dispatch was confirmed at 7pm and I then received an email this morning giving me a delivery slot between 10.45am and 11.45am.

Pretty good going, turned up on time too - less than 19 hours between making the order and receiving it and that was with the free delivery option too.
» Running an ultramarathon without becoming too scrawny (Go to post)12-12-2014 @ 18:55 
unit94 said:So your plan is to lose all your gainz?

Pretty much Happy

Actually the idea is to try and keep them whilst fitting in other things I enjoy in life. I'm fully aware though that I'm not going to be placing highly in any run or smashing PBs week by week.
» Running an ultramarathon without becoming too scrawny (Go to post)12-12-2014 @ 18:51 
Today's heavy lower session:

Front squats:

60 x 3
80 x 3
100 x 3
110 x 1
120 x 1
130 x 1
140 x 1
150 x 1
160 x 1 - equal PB
165 x 1 - PB
170 x 1 - PB

Bulgaran split squats, back leg on bench
2 x 54kgs x 8, 6

Stiff leg deadlifts
60 x 8
100 x 8
140 x 10
160 x 8

Done. Chocolate milk and steak fajitas to come Happy
» Running an ultramarathon without becoming too scrawny (Go to post)12-12-2014 @ 18:48 

I've been a bit aimless in training for a while. I've been training by myself which hasn't helped and I haven't had without an end goal. I'm not a competitive powerlifter or strongman but I enjoy lifting heavy and also enjoy endurance style events. So I've entered a few events and I have a few goals in 2015 because I feel that 2014 has been a bit of a waste.

Next year's goals and rough plan:

December to February - maintain or improve current levels of strength, one long run a week and getting back on my bike.
March - Deerstalker - 10k off road run in Scotland for a bit of fun to start the year. Increasing mileage. Bit of recovery work on bike.
May - Manchester 10k - 40-42 mins. Continue to increase mileage. Recovery work on bike.
June - 69 mile ultramarathon - sub-14 hours. Genuinely apprehensive about this one.
July to August - cut back on the running, add in more cycling and rowing. Most of the running will be trail based in the peaks.
September - 22 mile run up Snowdon
September - 100 miles across Scotland by bike, kayak and running
September onwards - strength and size whilst keeping a reasonable cardio base.

So yeah, conflicting aims. I'm going to try and train along the lines of a guy called Alex Viada who is a competitive powerlifter and who has also completed a number of events, including an ironman. I'm not expecting record times or massive PBs but by balancing workloads, varying from 4 days lifting to 2 days and being sensible with taking time off and also hammering the recovery stuff, I see no reason why I can't do the above and keep a level of strength to improve on in September. I'm also under no illusion about just hard it will be though!
» Interesting article on PL and PEDs (Go to post)03-12-2014 @ 18:53 
Rick said:
Spelling aside, an excellent suggestion, taken.

Thank you Rick, he was annoying from his first post. Without him, the rest of the thread could have gone somewhere seeing as nobody else was being a complete tit.

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