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Hit a BP 15kg dumbbell bench press for 4 reps, never been strong with my upper body so extremely happy with this one.

This strength and conditioning program I’m on, I’ve never felt so strong. 2 full body sessions a week and 2 running days (1 optional session)

I’m pretty excited for Melb 10k on Sunday, I want a pb but no way I’m aerobically fit enough😂
 
l haven't ran for a long long long long time and still miss it plus no gym workouts for over 3 months now but l'll get back to the gym workouts when l'm mentally and physically ok to do it...but as for running those days they are over..thanks to having plantar fascia in both feet for the last 2 year...
 
Themanbun said:
3 weeks of my first 4 week sprinting block completed.

40m time: 8.13 --> 6.82
20m time: 4.34 --> 3.81

Happy with over 15% improvement so early in my off season.

To put in perspective just how slow I had gotten when I started out, I ran a 3.04 20m in my 18s year. Injuries, age, and just not focusing on max sprints will do that to ya.
Click to expand...
Another four weeks later:

6.82 --> 6.22
3.81 --> 3.53

Weighted sled sprints have been a game changer for my force production.

Deadlift back at 160kg after the finger injury, squats at 185kg X 7 (all I can fit on my bar with my home set up, so no 1RM), bench press had to take a back seat with a shoulder niggle, but it's at 117.5kg last I tested.

The gains don't stop comin'.

Hoping to get my 40m time under 6 seconds and my 20m under 3.4 by March next year.
 

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Themanbun said:
Another four weeks later:

6.82 --> 6.22
3.81 --> 3.53

Weighted sled sprints have been a game changer for my force production.

Deadlift back at 160kg after the finger injury, squats at 185kg X 7 (all I can fit on my bar with my home set up, so no 1RM), bench press had to take a back seat with a shoulder niggle, but it's at 117.5kg last I tested.

The gains don't stop comin'.

Hoping to get my 40m time under 6 seconds and my 20m under 3.4 by March next year.
Click to expand...
Hell yeah mate. Awesome work.

What are you building towards ultimately? Got any long term goals?
 
Makeshift Park said:
Hell yeah mate. Awesome work.

What are you building towards ultimately? Got any long term goals?
Click to expand...
Just riding the progress wave really. I started out trying to get un-slow and un-weak for footy, as the level I play at aerobic capacity isn't worth much, but forgot how much I love gym work.

Ideally I'd like to hit my old personal bests for deadlifts (180kg) and bench press (127.5kg) but we'll see if that's achievable while playing sport.
 
What is going on!!!

Hit another pb 35kg bench for 4 reps!! Last week I tried and I couldn’t even get one!!
 
Themanbun said:
I find strength has a huge neurological component so if you've been benching a lot more frequently recently it's common to make some huuuuuuge gains.
Click to expand...
Did I ever tell you about that experiment i was involved in where the guy was trying to find some eveidence for the concept of "Chi"?
 
Themanbun said:
Nope! Hit me
Click to expand...
There was a control group who did nothing, a group who only did a particular horse riding stance/chi kung exercise and a group who did the stance and an extra weights program.

At the start of the experiment we were attached to something that would measure the Newtons generated by a maximal voluntary quad contraction. Basically a leg extension machine.

We did a voluntary maximal contraction then had electrodes attached to our thighs to generate a proper maximal contraction via a shock that should supposedly recruit all muscle fibres. We did this every week over the course of the experiment.

It was a long time ago so I don't remember the full outcomes but everyone who did the chi kung stance decreased the difference between between their maximal voluntary contraction and the one we did from electricity, ie the proper maximal contraction, and both groups (the stance/weights group and the stance only group) increased their maximal contractions for both voluntary and zapped attempts.

This particular stance was incredibly difficult. At the start I could only hold it for 2 minutes. Most people couldn't do that. It isolated one or two of the muscles in the quadriceps group of muscles and involved slight differences to the stances I was used to doing. It was ****en hard I tell ya.

It increased my ability to walk and run at high speed tho. Just at work (tree planting) and getting around the bush at fires or planting mull plants. The guy running the experiment and a couple of other people in volved in sports physiology and I talked about it over the years, including years later with some kids I knew who grew up and ended up doing physiotherapy, one was at the Suns for a few years. It definitely improved my ability to recruit slow twitch fibres during high intensity work and that meant I could work harder without going into the same O2 debt cos so of the work was being done by muscle fibres using O2 instead of anaerobic energy systems at a faster than usual recruitment rate.. This only applied to walking or running tho.

Regardless of whether chi is a thing or not that experiment was great. I could feel that process of neiurological engagement you're talking about improving week by week.

I started playing footy again a few years later and stopped doing it cos the odd cork or quad injury made it impossible to do properly. Never took it up since unfortunately. But i still feel the benefits of it nearly 30 years later.

Geeze i might start doing that stuff again. It was so easy to stop thinking I'll take it up again soon and lose a decade and a half or more...
 
Didn’t realise this thread had moved to Lidges Lounge (unless it’s been here the whole time).

Anyone saddling up for any of the events at Melbourne Mara tomorrow? Going to be awesome weather!
 
ferball said:
There was a control group who did nothing, a group who only did a particular horse riding stance/chi kung exercise and a group who did the stance and an extra weights program.

At the start of the experiment we were attached to something that would measure the Newtons generated by a maximal voluntary quad contraction. Basically a leg extension machine.

We did a voluntary maximal contraction then had electrodes attached to our thighs to generate a proper maximal contraction via a shock that should supposedly recruit all muscle fibres. We did this every week over the course of the experiment.

It was a long time ago so I don't remember the full outcomes but everyone who did the chi kung stance decreased the difference between between their maximal voluntary contraction and the one we did from electricity, ie the proper maximal contraction, and both groups (the stance/weights group and the stance only group) increased their maximal contractions for both voluntary and zapped attempts.

This particular stance was incredibly difficult. At the start I could only hold it for 2 minutes. Most people couldn't do that. It isolated one or two of the muscles in the quadriceps group of muscles and involved slight differences to the stances I was used to doing. It was ****en hard I tell ya.

It increased my ability to walk and run at high speed tho. Just at work (tree planting) and getting around the bush at fires or planting mull plants. The guy running the experiment and a couple of other people in volved in sports physiology and I talked about it over the years, including years later with some kids I knew who grew up and ended up doing physiotherapy, one was at the Suns for a few years. It definitely improved my ability to recruit slow twitch fibres during high intensity work and that meant I could work harder without going into the same O2 debt cos so of the work was being done by muscle fibres using O2 instead of anaerobic energy systems at a faster than usual recruitment rate.. This only applied to walking or running tho.

Regardless of whether chi is a thing or not that experiment was great. I could feel that process of neiurological engagement you're talking about improving week by week.

I started playing footy again a few years later and stopped doing it cos the odd cork or quad injury made it impossible to do properly. Never took it up since unfortunately. But i still feel the benefits of it nearly 30 years later.

Geeze i might start doing that stuff again. It was so easy to stop thinking I'll take it up again soon and lose a decade and a half or more...
Click to expand...
Sorry for taking a while to respond because I wanted to process it properly.

I wouldn't be surprised if what people call chi is something that allows greater recruitment via the nerves. Unfortunately the stance will probably get hand waved away as a yielding isometric exercise which are really common training for max intensity athletes like short distance sprinters. They don't necessarily rule each other out though.
 

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Themanbun said:
Sorry for taking a while to respond because I wanted to process it properly.

I wouldn't be surprised if what people call chi is something that allows greater recruitment via the nerves. Unfortunately the stance will probably get hand waved away as a yielding isometric exercise which are really common training for max intensity athletes like short distance sprinters. They don't necessarily rule each other out though.
Click to expand...
I've done a few of those stance exercises over the years for long periods. Its ****ed when you start injuring your legs tho.

I'm going to Hobart for the AFLW game but i'll try and remember to post some of the things that I experienced. Some things are hard to explain, others very easy to but still remarkable. Later or tomorrow. Remind me if you want.
 
Jonnoo said:
Didn’t realise this thread had moved to Lidges Lounge (unless it’s been here the whole time).

Anyone saddling up for any of the events at Melbourne Mara tomorrow? Going to be awesome weather!
Click to expand...
P FKING R!!!

IMG_3734.jpeg
IMG_3733.jpeg IMG_3732.jpeg
No distance specific training.

I felt so good (except for the hills) but I can’t describe the feeling.
 
Jonnoo said:
So good and u smashed that second half as your HR shows
Click to expand...
Thanks mate, I felt really good, I thought I would be dead @ 6:30 pace!!

But I ain’t complaining because Nedd Brockmann is running 100kms a day
 
Ligma said:
Thanks mate, I felt really good, I thought I would be dead @ 6:30 pace!!

But I ain’t complaining because Nedd Brockmann is running 100kms a day
Click to expand...
He’s doing 100 miles per day 😱, actually maybe he just finished?
 
Themanbun said:
Another four weeks later:

6.82 --> 6.22
3.81 --> 3.53

Weighted sled sprints have been a game changer for my force production.

Deadlift back at 160kg after the finger injury, squats at 185kg X 7 (all I can fit on my bar with my home set up, so no 1RM), bench press had to take a back seat with a shoulder niggle, but it's at 117.5kg last I tested.

The gains don't stop comin'.

Hoping to get my 40m time under 6 seconds and my 20m under 3.4 by March next year.
Click to expand...
3.53 --> 3.34
6.22 --> 5.87

Bench - 120kg
Deadlifts - 165kg
Squat - 200kg

Shoulder is a little bit cooked still so bench press to take a back seat. 6 months ahead of my speed goals now. I might be able to get genuinely fast by start of season at this rate.
 
Themanbun said:
3.53 --> 3.34
6.22 --> 5.87

Bench - 120kg
Deadlifts - 165kg
Squat - 200kg

Shoulder is a little bit cooked still so bench press to take a back seat. 6 months ahead of my speed goals now. I might be able to get genuinely fast by start of season at this rate.
Click to expand...
Under 3.2 seconds now for the 20m. Amazing what consistent speed work can do.
 

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