Lift, Train, Fitness

no training yesterday, but if my phone is to be believed I did walk 15000 steps

started feeling a little unwell last night, sore throat, and a little congested this morning, all on top of the ravaging hunger cause by shark week.

I have to go out and do some food shopping today, and will get some training in tonight.

On my shopping list in the next few weeks is a Biltong Box to save money in the long run by making my own biltong because it is soooo expensive and jerky has too much in the way of sugar in it.
 
Bloody sharks. I'm expecting mine by the end of the week and I'm already sick of 'em. Homemade biltong sounds great!
 
Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. - PubMed - NCBI

This just confirms the resistance training continuum that I have posted elsewhere on the forum in that low reps for strength, high reps for endurance, with only one slight unexpected result from the study.

Hypertrophy

Interestingly, the hypertrophic response was similar between both the Low Rep and Int Rep groups. It has often been accepted
that improved strength/power results from high intensity/low volume training, whereas low intensity/ high volume training maximizes muscle hypertrophy (Hisaeda et al. 1996). Based on data from the present investigation, this may not be entirely true. Indeed, data
from the present investigation suggest low and intermediate RM training induces similar muscular adaptations, at least after short-term training in previously untrained subjects.
Click to expand...

The low rep strength training (3-5 reps) produced more hypertrophy than expected, being on par with the intermediate rep range (9-11 rep)
 
been a mixed day, had an electrical fault in the treatment plant, which kept triggering the RCD was pulling my hair out unplugging everything in the house to work out what had a fault.

Drove up the coast with son 3 to help him pick out a new bow from the hunting store, once he get a feel of the bow with target arrows he can swap them for hunting tips and take on some pest animals we have on the property, plenty of hares around and a few foxes. This weekend I need to get some hay bales as backing for targets.
 
This mornings training

Strength Training 360 MET Minutes
Skipping 110 MET Minutes
Stationary Bike 375 MET Minutes

1.9 X 845 = 1605 calories, Hot and Humid, Dripping in sweat, I don't usually sweat much but today sweat was pooling under the bike.

Trying to re-hydrate now.
 
Had a good lunch, chicken, eggs, yoghurt.

Checked blood pressure, 110/71 was ok but HR was up at 70 still.
 
Blood pressure lower today, HR sitting at 60, yet to do any training tonight, Need to spent time working my lats more, Australian Rows (Down Under rows) are on the menu for tonight, and another attempt to get TRX setup correctly.
 
Purchased a set of scales on Saturday morning, weighed in lower than expected, this morning weight in almost 2 kg lower again, so the bloating from shark week is finally dropping.

I have to spend some time in town this morning getting some paperwork sorted out.
 
paperwork was renewal forms for my registration as a qualified powerlifting coach, which keeps me insured for the year. As a side note, most personal trainers have no specific powerlifting coaching qualification and are not covered by insurance if something goes wrong. In Australia personal trainer insurance only covers the PT for training people to an average fitness level, they are not covered for sports specific coaching, including bodybuilding as part of normal PT insurance. Coaching athletes and specific strength sports requires specific qualifications and registrations beyond the Continuing Educations Units some PTs do.

When I completed my PL qualifications there were some PTs on the course, and at the end they got a certificate and earned their points towards keeping their PT stuff up to date, for them to actually become PL coaches they would have then needed to do 100 hours of supervised coaching, including in and out of competition and program writing, with renewals each year.

Not all personal trainers are equal, don't be afraid to ask question about their qualifications and experience.
 
I, for one, would love to see all of your coaching qualifications in your signature, Tru. We are very lucky to have you here.
 
Thanks for that info re insurance and quals - good info to have.
 
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