Weighted pull up - 40kg (88lbs) boom! 👊 I’ll work on range and reps later on. For now I’m taking the win of my heaviest pull ups ever 👊
Gym challenge for ya - 50kg (110lbs) goblet squat for reps. I managed 30. They can be unbroken but the dumbbell must stay on your chest. Hip crease must go below parallel. I think I had another few in me so a little disappointed but the bar has been set. Go go go! Post reps to comments. Video evidence preferred ...
No edit. Boozy and even though delicious some bad food choices over the weekend completely transformed my body into someone who looks like they’ve never trained in their life. Oh wait it didn’t? That’s right, if you overindulge for just a couple of days then believe it or not you won’t actually harm your progress. If you did this EVERY week then of course it would have an effect on your calorie intake for example and can be detrimental but once every so often you’ll be fine I promise. The most important thing is how quickly you get everything back on side. Training and nutrition. I’ve trained twice and I’ve got my food prep sorted for the week. Try not to worry about falling off the horse instead focus on getting back on.
Starting to use this bad boy again - the assault bike. 30kcal in 28 seconds today. Felt good can’t complain a few seconds off my best. I do like the bike - it’s a great whole body workout in itself. Good for the legs, the arms and especially the lungs 😂 try this protocol - 5 sets of 5kcal to start off with. Add a kcal each week until you get to 5 x 10kcal 👊
All scrubbed up for mums wedding yesterday 🤙
Me ‘Ben you need to stretch your glutes more’ also me ‘ok’
The rain isn’t going to dampen my spirits. A slippery 6km for my workout today. Nice to get outside and smell those trees again 🤤
40kg single arm row. This one is a good one. Like an ordinary row it works your lats, traps and biceps mainly. Bit of rhomboids in there as well. By completing it one arm at the time you turn it into an anti rotation exercise working your core muscles more intensely. Think about your usual technical points (neutral spine, shoulder blades retracted etc.) and then be sure to prevent any rotation of the spine. It’s not easy to master but it’s a good exercise to practice if you want to work more ‘functionally’ (functionally in inverted commas cos of how it’s used wrong all the time lol but you get what I mean). Let me know how you get on 👀
1 1/4 bench press - bring the bar all the way down, move the bar back up a quarter of the range, move the bar back down and then drive up. That’s one rep. I completed 3x8 today and by the end was hurting 😅 The idea of this training strategy is to increase the time under tension. Time under tension is one of the ways you can increase intensity to increase both strength and muscle size. Try this training method on the bench press dropping about 30% of your usual weight. Let me know how you get on.
When you realise you left the milk out of the fridge in the middle of your photo shoot 🤦♂️
Ben 1, bush nil.
What it would feel like if I were 35kg (5 1/2 stone lol) heavier 😅 one rep lol. Time to get practicing and then string some of these together 💪
Super high block press today 😁 100kg (220lbs) for 3 reps top set. Back is still f*cked so I’m off plan for a little while now while I recover. So basically I just do whatever I want each day just following a basic strict (ie what muscle group I work). It’s actually quite fun and has its own advantages vs. Following a plan. The block press in particular is good because it helps improve a specific part of the bench press (the lockout). I was using it because you can lift more weight and it was a nice little ego boost.
Fan photo courtesy of @jamesrupapara 😂 jokes aside this guy is a very talented photographer - check out his page and would recommend him if you need any photos done 👊
You never know how strong you are until being strong is the only choice you have ✨
Smiling away trying to work my way through the crowds. This was at the start of an uphill section of the race which I had decided I would attack. Got stuck on the inside lane so had to weave my way out. My strength training definitely helps greatly with uphill running and any runners out there I’d strongly recommend getting stronger to help you with this aspect of racing.
If at first you don’t succeed, try again. 3 days later and 2 trips to screwfix I fixed the toilet. With the help of my mums fiancé (who is a plumber - just unfortunately he lives in Devon lol) I managed to fix the flush on the toilet lol. Turns out our downstairs loo is an odd shape hence why what should have been a simple job ended up being so problematic. The lesson here is to persevere and to never give up. I really wanted to lol but them London plumbers aren’t cheap. Take this message home for everything - training, life and everything in between 👊
@olliedurham challenged me to a strength test - I said he could choose any exercise and he decided on pull ups ... he beat me by one rep 😭 no excuses fair play to him. Competition is an important part of development and its important to know how to win and lose in the correct fashion. I’m from an era when sports day meant winners and losers now it’s all about participation ... which is great, however, I personally think it’s important to learn to deal with emotions from success and from failures. Was I upset when I lost today, yes. However it has also helped me deal with disappointment and has given me more motivation to improve my pull ups - an exercise which is one of my weakest.