Boumsong

New PB of 150 + bar for dead-lifts tonight. These are quite a new move to me, I was overly cautious in the beginning. Also 119kg seated row (machine not cables). Reasonably pleased. As for the bent rows discussion further up, I tend to do start at 50kg and max effort reps/sets until I can only manage 1 rep, last time was around 80. Then jump onto t-bar rows and do the same thing and end up around 115.

Has anyone done the Peaks Hope loop or Stanage Edge loop? They might be a good session, 18 - 20 miles each. http://ridewithgps.com/routes/7038157

If we do Pines we'll probably have to do the Blue route straight into the Red route otherwise it's only a 45min ride around...

Managed 150kg squat for 8 reps today, did 80 - 100 - 120 - 130 sets first. Also 115 (max stack}) on seated rows. 100 rows dropping a plate after max effort at each plate. Quite happy with my size and weights now. How do I start training in some more chiselled definition now?

New rubber and a wider range cassette.

I'm easy anywhere anytime oo-err

Count me in as well

Sounds about right Do you know if there are some good 'local' routes? I'm assuming so considering the size of the woods.

Utterly ridiculous.

I saw on the FB group a team member managed 37 mins. Sickening. I'm over again soon, I need to start exploring some of the off piste 'local' trails.

No major changes, its all running rather well. I found an old Tarty stay protector so fitted that today. Getting around Sherwood in 45 - 50 minutes with relative ease at the minute too. Quite happy with recent riding progress.

Pinkbike has Titus bikes advertised anywhere from £200 (frame only) to £1500(2011 onwards full builds). £400 maybe? I'm more interested in where that photo was taken though!

5'10" @ 86kg is right in the middle then

For some reason I always assumed you'd be heavier..I'm a right lard at 86kg.

Cheers for all the input, I'll give each different method a try. I'll be on the Arnie Back/Chest supersets tomorrow, I'll try that a few times and then I'll try the above mentioned full body stuff. I'd say my form is pretty good, dead-lifts maybe being the worst, I've not yet worked these with anyone else who has experience so I cant say for certain. The 40kg rows are quite easy, the routine is probably set 1@ 18 - 20 reps, set 2 @ 16 - 18, set 3 @ 16 - 18 and on the 40s I can probably knock out 15 on a bad day..

Also on the dumbells I have to peak at 40 as thats the heaviest they have

I'm going to try the routine he posted tomorrow, having a rest today. I tried the 4 x 10 routine type set up and I never felt worked by it. Even at the top end of what I could lift, the last few reps would be a struggle but I never seem to get tight or pumped/ache. So I had a look around at different methods, hit the overtraining method and found it felt more rewarding. I don't fancy bulking too much and getting massive, size wise I'm around 5'10 and 85kg which is roughly where I want to be. Just a bit stronger and more ripped.

I'm not so clued up on the lingo yet. A typical session, say for back would be; Pull ups, mixture of wide/tight/alternate grips 20 - 50 reps in as many sets as required. Dumbell rows, starting at 20kg, 25kg, 32.5kg, then 40kg max effort every weight, reps arent counted as such. Then we work back, 40kg down to around 15 and go for a max effort, maybe finishing at 12 reps on 15. So all in maybe 8 sets and 100 reps? Seated rows on a cable machine, same rules as above. Lat pull down on cable machine, same again, starting low, max effort through as high as possible and back again. Then a few Romanian dead lifts 50kg - 70kg - 95kg and back down again. Then finish up with a 2500m row alternating intensity and speed every 500m.

Coming up for 6 weeks. We use mostly dumbells rather than a bar, maybe just on the bar for deadlifts,bench press and squats. Though I try to do chest press with dumbells more often than not. I might try resting a few days and then run through a few circuits.

I need a bit of advice. I'm starting to feel limited/fatigued earlier in the workout. I cant seem to push the same weights for as many reps any more and my 1RM seems to have dropped. Diet is fairly good, better now than when I started.

I ended up at Pines instead, 50 minute lap, not to bad.

I'm heading over there later today, I'll see what I can do

Is that the straight fire track section? I've been around Cannock a few times now. Getting faster each time.

Savage aching in the calves today. Leg day isn't fun, I can barely get them straight.

Is anyone out at Cannock/Sherwood today? (26th)