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Bit repetetive but the basic long cycle is a good place to start (swing/clean/press/repeat) - can do alternating with one or two bells simultaneously. Most importantly watch your form & keep a strong core position - it's really easy to overextend your spine at the top of the swing, your body position should be like a vertical plank with your arms at shoulder height & back completely straight (i'd been doing this for years until an instructor pointed it out).

Turkish getups are great for strength & mobility - low impact too if you like that sort of thing

https://youtu.be/0bWRPC49-KI?si=AFQdRGQzPE5XHQ_P

Try my patented method of 9 pints of fighting strength lager as a precursor, works a charm - never tasted so good!

I've been picking up the occasional gregg's mincer since mid October (?!) & reckon they're still pretty solid, usually i'm steaming drunk & it's a couple for the last train home but don't think they're too different from previous generations - the pastry is the standout feature for sure though.

Sainsbury's had the TTD numbers down to £1.75 / 6 earlier, has to be a good investment - although there's a couple of local bakeries i've got my eye on (Glasgow area)

Cheers! I still always look around the gym & feel I should (could?) be doing more too though - I think everyone does to an extent... even the guy deadlifting 200kg will see someone doing 240kg and that's their inspiration, to beat that guy!

My recent motivation was one guy who i'd seen bugger off & leave all his weights on the bar, there was 80kg or so on the bench & think he'd managed a couple then walked off - probably just forgot or followed through & had to run, but in my mind he had to be defeated so I kept chipping away at the bench until I could rattle out 5x5 at 80kg fairly comfortably. Strange how the mind works.

That's a useful site - never really looked at the age demographic before, but yeah it's unlikely they have any non-lifters in there! I don't ever do 1 rep max stuff but the estimates look realistic (the Strong app gives you estimates for 1RM too which look similar to these numbers).

Went to the gym this morning & switched to 3x5 too see how it went - got bench / squat / row AND ohp done without issue, not ideal doing ohp a the same time as bench but maybe the reduced volume will let me get away with it? I'll try doing this Mondays / Thursdays & chuck in some swimming / cycling (wtf)/ kettlebells into the Tuesday / Wednesday slots to keep it varied - still hoping to creep the weights up gradually so eventually it might need some 3x10 lighter sets thrown in but we'll see how it goes.

Not training for anything in particular - just general strength / conditioning as i'm now officially closer to 50 than 40, delaying the inevitable as long as possible, haha!

Ta!

It's just consistency really - when I started hitting the gym again in my late 30s my squat was 70-odd kg, I followed the stronglifts routine for a while & it suited me pretty well, I'd been in the gym plenty in my early 20s but never followed any structured plan which in hindsight was a missed opportunity as I was much fitter then & also had plenty of time to hit the gym.

Stick at it - even 0.5-1kg every week or two onto the big lifts adds up eventually, something else I wish I'd been able to tell myself 20 years ago

Cheers, that makes a lot of sense - I sometimes switch to 3x10 if I'm tired or against the clock so I'm not adverse to mixing it up a bit. Last couple of weeks the squat & bench have been pretty tough so I'm happy to switch to 3x5 & see how that goes - i read an article / paper on diminishing returns on increased sets fairly recently (was linked in here a while back I think) but it's hard to get out of the mindset that "moar=better".

At ~76kg bw my (5x5) bench is 83kg & squat is 115kg, which isn't exactly earth shattering, but is as much as it's ever been so i know it'll take a serious effort to put another 5-10% onto that with the current routine - will maybe switch to 3x5 or even 5x3 with the heavy stuff and see where that goes, then fill in the gaps with 1000 bicep curls & get mad swole bro

I keep looking at variations on the 5x5 / 5x3 / 3x5 routines to try and squeeze in as much as possible with accessory exercises (curls / pullups / dips etc.) but keep coming back to the basic bench / squat / row / ohp rotations & ditching the rest.

Still on 5x5 for all exercises but not sure how much heavier I can go before switching it up a bit - can only get to gym Mon-Thurs so it's Monday - bench/squat, Tuesday - row/ohp, Thursday - all of the above but 3x5 at 90-95%.

Not ideal as there's back to back days - I could add extra stuff onto Monday but that would impact negatively on Tuesday & I'm trying to fit everything in twice per week in some form, can anyone see a better way to work this?

Yeah I don't wear shoes either - helps to get the weight shifted back, away from my knees

Have you tried switching up your squat stance / depth? I've got ropey knees & mega tight hamstrings / hip flexors and found a narrow stance with toes pointing straight ahead helped massively - only going to 90° knee bend & keeping my shins as vertical as possible too, so sitting right back into the movement.

Took a while to adjust but have stuck 20kg + onto my squats and more importantly no niggles

I'm looking at a pair of Hoka's finest chonky goretex bastards for winter - anyone know how the Anacapa / Kaha size up? Looking at online reviews they are both true to size / full size up and have both a roomy / narrow toe box...

Yeah fair point, i'm not familiar with all the regs for the licence categories - this does look like an interesting step in the right direction for small, battery assisted e-velomobile type things though - especially if they were designed round carrying a bit more as you say

Not the smallest, but i've got a Cambridge yoyo (L) hooked up to the tv and it sounds great, can pick them up fairly cheap now if you keep an eye on ebay - has bluetooth / chromecast & digital inputs. I thought about moving mine into the kitchen to replace the old setup I have in there (amp / cd / chromecast audio / Q acoustics 3020) to save space at one point.

Pretty easy on the eye too

Apparently the top-end model comes registered as a moped complete with indicators etc. & is restricted to 28mph BUT also has a bluetooth motor control which could most likely bypass that at the touch of a button.

@withered_preacher - maybe not completely novel, but most velomobiles look like a dog's dick - this actually looks pretty good in the flesh. At first glance I genuinely thought it was a kit car (until I spotted the wheels) - it's huge!

Yeah I forgot about the squash balls, don't play anymore so would need be to buy some anyway - seen a granite worktop saver for about £20 which would give me a couple of cm, might actually look half decent into the bargain.

Then there's always eBay's finest £10 isolation feet for the posh option 🤑

They arrived - absolutely mint condition, all accessories still factory sealed, only given them a quick blast but really impressed, absolute pleasure to listen to. Just deleted all my saved hifi related searches from eBay, hopefully it'll still be going in 20 years like the old setup.

The unit I'm going to put them on has a small lip (~3cm) at the back which means I need a little platform to raise the base height a touch to allow cable access, anyone any clever ideas for this - chopping board / birch ply / granite worktop protector + some sorbothane feet?

Spotted this in the wild - desparately wanted a shot

Bit of googling suggests it's got a 50 mile range with a top speed of 40mph, like a futuristic C5

I'd been looking at DACs around the £100 ish mark to simplify adding a couple of digital sources to the current amp, but this should give a good upgrade on the current setup without adding extra boxes & cables. Was on the lookout for a cd player too so if they turn up in the condition the feedback suggest it should see me right for years.

Still have my old A500 & CD6 in the kitchen with a little pair of Q Acoustic 3010s, so following the theme again

Sounds good - don't think i've heard anything other than glowing reviews of them, I had a look through their sold items & the refurbs were £500 not too long ago.

The extra 15% sealed it - also went for the cd transport for just over £200 - in for a penny & all that, with 4 months intrest free with paypal credit it'd be rude not to!

And now I can stop looking for a magic £50 Chinese dac that will change my life

If anyone's looking for any Cambridge audio stuff their eBay store has a few decent bargains just now - additional 15% off too, just took a punt on a refurb CXA61 for £330-ish

If you're planning on streaming via Chromecast etc. then you can generally use the streaming interface to control the output volume, not sure if such a thing exists for other sources though

Yeah the wiim pro ticks pretty much all the boxes - I do like the form factor of that Amazon one though

haha, i'll be honest - the first few times I seen "CCA" in the hifi sense I wondered what mystical probable snake-oil based product people were referring to... took a while to realize it was the humble yet indispensible chromecast audio.

On that note, wish google would bring out somethign like the amazon one (which gets decidedly mixed reviews...)

the audiophile's choice of wicket based streaming

Yeah, i wasn't expecting such a difference - the standard setting must really alter the frequency range if even I notice it! "omg this one simple trick will change your life"