Strength !
100 kg leg press machine
10 reps a min for 15 mins ( 150 reps)
50 kg bench ( not a machine)
10 reps a min for 15 mins.
14 th set got a bit stuck at the bottom on 9… !
Lol I still managed 10 and I’m alive.
Pumped up now, was going to put a pic on with toes!
I’d be muttering under my breath about you hogging the same machine/bench for 15mins 
Although to be fair, the students at the Uni gym I go to might have managed 1 set in that time with 14mins on their phone in between.
I do stuff like this when it’s empty. 3 ish
I have all day being retired … the hate is real lol
There was a spare bench next to me at all times.
Yep two monster juice heads ( I wonder if there doing hyrox) opposite did 3-4 sets between them to my 15! Pahhh
Triple the weight like !
MadFit, if you have a private space at work.
Didnt bother with too much strength training last week leading up to Hyrox and took the early part of this week off with a slight head cold. Was a tough session with a very wobbly left arm on the 3rd BP at 85kg.
35 kg ( half body weight) bench.
50 reps…
Just saying.
If anyone beats that I will 100% be playing the age card!
After a few weeks of feeling like I was stagnating a bit, had a fantastic workout today and hit a PB on every single exercise including:
90kg x 6 on Flat Bench
50kg x 5 on Military Press
65kg x 8 on Narrow Grip Bench Press
Not sure if the effects of the Creatine are kicking in or just the natural cycle of things.
Nice !!
Smith machine bench press ( safety and slightly easier )
60 kg
6 reps a min for 15 mins, last two sets were grim and some strange faces no doubt!
Barbell thrusters are seriously fatiguing, unless your half repping the front squat! 42.5kg 12 x 3 for those and 4 x 3 60kg sandbag cleans. Earlier this year there was no way I was moving a 60kg sandbag, barely a 50. Admittedly some of it is technique. But they really do blow your HR up!
I’ll try and the half body weight bench press in a couple of weeks.
My run of PBs at the gym continues:
Lat Pulldown, EZ Bar Curls & One-Arm Cable Curls yesterday.
Squats (8x120kg), Leg Press (8x205kg) plus Leg Exts & Curls today.
My son’s been coughing & sneezing the last couple of days so no doubt I’ll get that and it’ll be 2 steps back again but I’m now back at the point where I want to try a couple of extra kg or reps at every workout which I haven’t really felt for a couple of months now.
3 RM squat and bench this morning of 110 and 75. Both PBs for me. I’ve moved to barefoot lifting recently to try and help strengthen my feet and ankles for running. Definitely prefer it.
Have stalled on the bench press cant seem to get the 5th rep at 85kg. General advice seems is to be to eat more 
? All other lifts still going right direction so not sure what to do. Program I’m on automatically drops weight after a failed set and cycles through again a few weeks later.
Are you using creatine?
Taken a complete week off lifting and gone again?
If you can lift 4 at 85kg I cant see how a couple of slices of bread and peanut butter will fix that.
When you say you drop weight and cycle through does that mean you fail on the 5th and in the next session lift lighter? If so when you fail on the 5th within a session, rest, then drop the weight and go again for 5. Whilst we are on the subject of rest how long are you resting between sets. 85kg is a lot for most people, for the majority of endurance athletes thats got to be >BW. Take longer breaks between sets.
Other than that can only think of of maybe focusing on form. Try some pullovers before benching to get the pec activation, alternatively work on the mind muscle connection - rather than trying to just push the bar up, trying pushing your hands together as well, this activates the pecs
In my quest to get regain my run fitness it has been suggested I focus on strength work as well. Open to suggestions for leg strength routines so I can be competitive next spring
Squats are king. Yeah there are lots of things you can do but those will get you the biggest gains. Deadlifts are good too but if youre not used to them its easy to hurt your back.
Start light, add small amounts each time you lift
Ive bought myself a decent set of loop bands now. Have physio type ones i used coaching the kids, not much tension really, and have some tube ones i used for swim stuff but been “studying” and found out loop ones are whats probably best to use for proper strength. So been working on stability and mobility with them but also press pull hinge strength work. The fact they get harder the further you pull or press adds a third dimension to strength work and the way you can slightly adjust angles to train different fibres within the same muscle adds some really good variability. Add the biggest band is 125lbs of tension so you’d have to be Geoff Capes to not get some use from them. Also they can be taken anywhere and used easily, no need to travel to a gym to workout or a spare room of expensive kit. Interesting stuff.
Plenty of stuff on YouTube
I like this guys workouts
Thanks GR, I didnt get on with creatine had horrible headaches and a constant thrist so stopped using it. The Madcow programme will put me back to 82.5kg for a micro cylce then 3x85kg before another attempt at 5x85.
Yesterday evening -
5x42.5
5x52.5
5x65
5x75
5x85 (managed 4x85 and the 4th rep was a wobbly mess)
I took almost 5mins between the 75 snd 85 set whereas on the initial lighter sets 1 or 2mins rest.
