What training are you doing/have you done today? (Vol.3)
Discussion
VoynichMS said:
@LimaDelta
Thanks for the helpful tip. The application has undergone significant changes since my initial usage several years ago.
I have not extensively experimented with the app due to most features being behind a paywall.
However, I am confident that being gifted the Pro Pass for Father's Day will be a successful investment for me, just as it was for you as a beginner.
@d_a_n1979
I perform OHP standing using the Squat Rack. StrongLifts5x5 guides suggest that OHP uses the smallest muscle group and is therefore the first to fail.
I will decrease the weight increment and incorporate clean and seated OHP once I hit a plateau with weight increases.
Thank you both for your suggestions.
Yes shoulders can fail quickly; but training them as well as triceps, rear delts (often forgotten) and upper pecs will help a lotThanks for the helpful tip. The application has undergone significant changes since my initial usage several years ago.
I have not extensively experimented with the app due to most features being behind a paywall.
However, I am confident that being gifted the Pro Pass for Father's Day will be a successful investment for me, just as it was for you as a beginner.
@d_a_n1979
I perform OHP standing using the Squat Rack. StrongLifts5x5 guides suggest that OHP uses the smallest muscle group and is therefore the first to fail.
I will decrease the weight increment and incorporate clean and seated OHP once I hit a plateau with weight increases.
Thank you both for your suggestions.
I used to hate shoulders; at 6ft 4 the weights a bloody long way up when locked out, it'd take a lot of work to get it there
But taking some tips from oly weightlifters we know; the clean & seated presses really helped a lot
Loads to read about on Google and watch on YT
Back on the wagon this evening after a weekend on the booze (looks like I might not be the only one....). Due to the aforementioned booze, deload week was split over two weeks, leg day today.
6 x warmup barbell squat sets up to 65% 1RM
2 x 2 squats, 100kg
3 x 3 squats, 85kg
3 x 8 leg press, 230kg
2 x 10 barbell lunges, 67.5kg.
6 x warmup barbell squat sets up to 65% 1RM
2 x 2 squats, 100kg
3 x 3 squats, 85kg
3 x 8 leg press, 230kg
2 x 10 barbell lunges, 67.5kg.
Yesterday, first day back from what turned out to be a pretty intense week in the alps, hour race on Zwift, got about 9th from 400 odd, today was first gym workout for about 2wks, everything felt heavy! bench maxed out at 125kg without going into the red, then some lunges and bag carries to finish, pretty happy and enjoying the newbie soreness, then a horrible hour on Zwift, prs all over the place, 8000m of climbing ether on foot or on my bike in France has really whacked up my fitness so looking forward to the next few weeks.
Just grip training and body weight pull ups for me currently; having a few issues related to my cholecystectomy last June and unfortunately they've put a stop to any sort of proper lifting currently
But doing what I call 'active rest' to keep the blood moving and my body moving otherwise I'll seize up
But doing what I call 'active rest' to keep the blood moving and my body moving otherwise I'll seize up
1st session since 20th, same circuit, took a little more time between sets due to recovery from this blasted 'cold'
Flat bench 100kg x 11
Dumbell shrug 50kg x 20
Single arm rows 50kg x 20 per side
20kg disc raises x 20, 2 sets
40kg dumbell clasp grip front raise x 10
Clean and press 50kg x 7, 3
Barbell curl Olympic, unloaded x 10, 50kg x 10
Medicine ball wall slams x 15 per side
Squat floor slams x 10
Dip machine stack x 35
Tired!! Still, got one under the belt!!
I have another week and a half of holiday so am considering doubling these circuits up, twice the calories burnt I guess, woukd certainly do no harm. Still to add the battle ropes also.
Flat bench 100kg x 11
Dumbell shrug 50kg x 20
Single arm rows 50kg x 20 per side
20kg disc raises x 20, 2 sets
40kg dumbell clasp grip front raise x 10
Clean and press 50kg x 7, 3
Barbell curl Olympic, unloaded x 10, 50kg x 10
Medicine ball wall slams x 15 per side
Squat floor slams x 10
Dip machine stack x 35
Tired!! Still, got one under the belt!!
I have another week and a half of holiday so am considering doubling these circuits up, twice the calories burnt I guess, woukd certainly do no harm. Still to add the battle ropes also.
Edited by biggbn on Wednesday 3rd April 14:37
Hm, didn't get the memo that today *wasn't* a deload day.
4x bench warm up sets to 60% 1RM. Then it went bad..
Failed to match current bench PB of 100kg, just could not get it up in two attempts. Even DMX on full blast couldn't help.
Then failed a new push press PB of 70kg. The trouble here is that I have to clean the bar now because the rack has been moved to where there is a low ceiling, and I'm not very good at cleans. Didn't even properly attempt it to be honest, felt wrong as soon as I started. Gonna have to rethink this, maybe Smith machine.
3 x 12 lat raises, 15kg
3 x 10 flys, 17.5kg
Few quick sets on the Smith machine to reaquaint myself....
4x bench warm up sets to 60% 1RM. Then it went bad..
Failed to match current bench PB of 100kg, just could not get it up in two attempts. Even DMX on full blast couldn't help.
Then failed a new push press PB of 70kg. The trouble here is that I have to clean the bar now because the rack has been moved to where there is a low ceiling, and I'm not very good at cleans. Didn't even properly attempt it to be honest, felt wrong as soon as I started. Gonna have to rethink this, maybe Smith machine.
3 x 12 lat raises, 15kg
3 x 10 flys, 17.5kg
Few quick sets on the Smith machine to reaquaint myself....
horsemeatscandal said:
Hm, didn't get the memo that today *wasn't* a deload day.
4x bench warm up sets to 60% 1RM. Then it went bad..
Failed to match current bench PB of 100kg, just could not get it up in two attempts. Even DMX on full blast couldn't help.
Then failed a new push press PB of 70kg. The trouble here is that I have to clean the bar now because the rack has been moved to where there is a low ceiling, and I'm not very good at cleans. Didn't even properly attempt it to be honest, felt wrong as soon as I started. Gonna have to rethink this, maybe Smith machine.
3 x 12 lat raises, 15kg
3 x 10 flys, 17.5kg
Few quick sets on the Smith machine to reaquaint myself....
Persevere with the cleans man. I have added them to my morning circuit and find them a really good exercise for overall fitness and hood for core/mobility. In my 'proper' lifting days I'd take a bar out of a rack and press it for reps, but I'm finding the clean and press a more satisfying, more fluid movement. 4x bench warm up sets to 60% 1RM. Then it went bad..
Failed to match current bench PB of 100kg, just could not get it up in two attempts. Even DMX on full blast couldn't help.
Then failed a new push press PB of 70kg. The trouble here is that I have to clean the bar now because the rack has been moved to where there is a low ceiling, and I'm not very good at cleans. Didn't even properly attempt it to be honest, felt wrong as soon as I started. Gonna have to rethink this, maybe Smith machine.
3 x 12 lat raises, 15kg
3 x 10 flys, 17.5kg
Few quick sets on the Smith machine to reaquaint myself....
biggbn said:
horsemeatscandal said:
Hm, didn't get the memo that today *wasn't* a deload day.
4x bench warm up sets to 60% 1RM. Then it went bad..
Failed to match current bench PB of 100kg, just could not get it up in two attempts. Even DMX on full blast couldn't help.
Then failed a new push press PB of 70kg. The trouble here is that I have to clean the bar now because the rack has been moved to where there is a low ceiling, and I'm not very good at cleans. Didn't even properly attempt it to be honest, felt wrong as soon as I started. Gonna have to rethink this, maybe Smith machine.
3 x 12 lat raises, 15kg
3 x 10 flys, 17.5kg
Few quick sets on the Smith machine to reaquaint myself....
Persevere with the cleans man. I have added them to my morning circuit and find them a really good exercise for overall fitness and hood for core/mobility. In my 'proper' lifting days I'd take a bar out of a rack and press it for reps, but I'm finding the clean and press a more satisfying, more fluid movement. 4x bench warm up sets to 60% 1RM. Then it went bad..
Failed to match current bench PB of 100kg, just could not get it up in two attempts. Even DMX on full blast couldn't help.
Then failed a new push press PB of 70kg. The trouble here is that I have to clean the bar now because the rack has been moved to where there is a low ceiling, and I'm not very good at cleans. Didn't even properly attempt it to be honest, felt wrong as soon as I started. Gonna have to rethink this, maybe Smith machine.
3 x 12 lat raises, 15kg
3 x 10 flys, 17.5kg
Few quick sets on the Smith machine to reaquaint myself....
Cleans are a great all body exercise; same with high pulls etc (which help your clean a lot); so work them in too - see Youtube for guides etc
biggbn said:
Persevere with the cleans man. I have added them to my morning circuit and find them a really good exercise for overall fitness and hood for core/mobility. In my 'proper' lifting days I'd take a bar out of a rack and press it for reps, but I'm finding the clean and press a more satisfying, more fluid movement.
Thanks mate. My clean form is awful and I don't think I use my hips at all. I think I've maybe done 65 or 67.5kg before but just did not fancy it today. I know what you mean about about fluid movement, I quite enjoy doing clean and presses for reps with the Swiss bar. My plan for the next few months is to stick with the strength routine for squats and deadlifts but switch to high volume for any pressing. I also have a suspicion that putting a lot of weight on my delts during cycling just saps all the strength away. It certainly f
ked with my grip; I got "handlebar palsy" which I don't think has ever fully gone away. horsemeatscandal said:
biggbn said:
Persevere with the cleans man. I have added them to my morning circuit and find them a really good exercise for overall fitness and hood for core/mobility. In my 'proper' lifting days I'd take a bar out of a rack and press it for reps, but I'm finding the clean and press a more satisfying, more fluid movement.
Thanks mate. My clean form is awful and I don't think I use my hips at all. I think I've maybe done 65 or 67.5kg before but just did not fancy it today. I know what you mean about about fluid movement, I quite enjoy doing clean and presses for reps with the Swiss bar. My plan for the next few months is to stick with the strength routine for squats and deadlifts but switch to high volume for any pressing. I also have a suspicion that putting a lot of weight on my delts during cycling just saps all the strength away. It certainly f
ked with my grip; I got "handlebar palsy" which I don't think has ever fully gone away. biggbn said:
horsemeatscandal said:
biggbn said:
Persevere with the cleans man. I have added them to my morning circuit and find them a really good exercise for overall fitness and hood for core/mobility. In my 'proper' lifting days I'd take a bar out of a rack and press it for reps, but I'm finding the clean and press a more satisfying, more fluid movement.
Thanks mate. My clean form is awful and I don't think I use my hips at all. I think I've maybe done 65 or 67.5kg before but just did not fancy it today. I know what you mean about about fluid movement, I quite enjoy doing clean and presses for reps with the Swiss bar. My plan for the next few months is to stick with the strength routine for squats and deadlifts but switch to high volume for any pressing. I also have a suspicion that putting a lot of weight on my delts during cycling just saps all the strength away. It certainly f
ked with my grip; I got "handlebar palsy" which I don't think has ever fully gone away. High pulls tech: https://www.youtube.com/watch?v=5PWmsHOwA7U&ab...
Getting onto your toes is a good thing; helps you drop under the bar a bit more...
Watch Torokhtiy's tech here too; obviously its flawless; but it's a good way to see what to replicate to improve the pull into the clean:
https://www.youtube.com/watch?v=1WuSiyM-knI&ab...
d_a_n1979 said:
biggbn said:
horsemeatscandal said:
biggbn said:
Persevere with the cleans man. I have added them to my morning circuit and find them a really good exercise for overall fitness and hood for core/mobility. In my 'proper' lifting days I'd take a bar out of a rack and press it for reps, but I'm finding the clean and press a more satisfying, more fluid movement.
Thanks mate. My clean form is awful and I don't think I use my hips at all. I think I've maybe done 65 or 67.5kg before but just did not fancy it today. I know what you mean about about fluid movement, I quite enjoy doing clean and presses for reps with the Swiss bar. My plan for the next few months is to stick with the strength routine for squats and deadlifts but switch to high volume for any pressing. I also have a suspicion that putting a lot of weight on my delts during cycling just saps all the strength away. It certainly f
ked with my grip; I got "handlebar palsy" which I don't think has ever fully gone away. High pulls tech: https://www.youtube.com/watch?v=5PWmsHOwA7U&ab...
Getting onto your toes is a good thing; helps you drop under the bar a bit more...
Watch Torokhtiy's tech here too; obviously its flawless; but it's a good way to see what to replicate to improve the pull into the clean:
https://www.youtube.com/watch?v=1WuSiyM-knI&ab...
biggbn said:
d_a_n1979 said:
biggbn said:
horsemeatscandal said:
biggbn said:
Persevere with the cleans man. I have added them to my morning circuit and find them a really good exercise for overall fitness and hood for core/mobility. In my 'proper' lifting days I'd take a bar out of a rack and press it for reps, but I'm finding the clean and press a more satisfying, more fluid movement.
Thanks mate. My clean form is awful and I don't think I use my hips at all. I think I've maybe done 65 or 67.5kg before but just did not fancy it today. I know what you mean about about fluid movement, I quite enjoy doing clean and presses for reps with the Swiss bar. My plan for the next few months is to stick with the strength routine for squats and deadlifts but switch to high volume for any pressing. I also have a suspicion that putting a lot of weight on my delts during cycling just saps all the strength away. It certainly f
ked with my grip; I got "handlebar palsy" which I don't think has ever fully gone away. High pulls tech: https://www.youtube.com/watch?v=5PWmsHOwA7U&ab...
Getting onto your toes is a good thing; helps you drop under the bar a bit more...
Watch Torokhtiy's tech here too; obviously its flawless; but it's a good way to see what to replicate to improve the pull into the clean:
https://www.youtube.com/watch?v=1WuSiyM-knI&ab...
My biggest ever C&J was 135kg; but I had push-pressed 165kg from blocks (never again). Biggest strict press was 120kg (but I was leaning back like a banana)
There's no chance in hell of me ever getting back to those weights again; but I did manage 8x85kg on seated military press in my powercube last week, but haven't trained properly since, as I'm fighting some issues relating to my gallbladder removal last June
d_a_n1979 said:
biggbn said:
d_a_n1979 said:
biggbn said:
horsemeatscandal said:
biggbn said:
Persevere with the cleans man. I have added them to my morning circuit and find them a really good exercise for overall fitness and hood for core/mobility. In my 'proper' lifting days I'd take a bar out of a rack and press it for reps, but I'm finding the clean and press a more satisfying, more fluid movement.
Thanks mate. My clean form is awful and I don't think I use my hips at all. I think I've maybe done 65 or 67.5kg before but just did not fancy it today. I know what you mean about about fluid movement, I quite enjoy doing clean and presses for reps with the Swiss bar. My plan for the next few months is to stick with the strength routine for squats and deadlifts but switch to high volume for any pressing. I also have a suspicion that putting a lot of weight on my delts during cycling just saps all the strength away. It certainly f
ked with my grip; I got "handlebar palsy" which I don't think has ever fully gone away. High pulls tech: https://www.youtube.com/watch?v=5PWmsHOwA7U&ab...
Getting onto your toes is a good thing; helps you drop under the bar a bit more...
Watch Torokhtiy's tech here too; obviously its flawless; but it's a good way to see what to replicate to improve the pull into the clean:
https://www.youtube.com/watch?v=1WuSiyM-knI&ab...
My biggest ever C&J was 135kg; but I had push-pressed 165kg from blocks (never again). Biggest strict press was 120kg (but I was leaning back like a banana)
There's no chance in hell of me ever getting back to those weights again; but I did manage 8x85kg on seated military press in my powercube last week, but haven't trained properly since, as I'm fighting some issues relating to my gallbladder removal last June
biggbn said:
d_a_n1979 said:
biggbn said:
d_a_n1979 said:
biggbn said:
horsemeatscandal said:
biggbn said:
Persevere with the cleans man. I have added them to my morning circuit and find them a really good exercise for overall fitness and hood for core/mobility. In my 'proper' lifting days I'd take a bar out of a rack and press it for reps, but I'm finding the clean and press a more satisfying, more fluid movement.
Thanks mate. My clean form is awful and I don't think I use my hips at all. I think I've maybe done 65 or 67.5kg before but just did not fancy it today. I know what you mean about about fluid movement, I quite enjoy doing clean and presses for reps with the Swiss bar. My plan for the next few months is to stick with the strength routine for squats and deadlifts but switch to high volume for any pressing. I also have a suspicion that putting a lot of weight on my delts during cycling just saps all the strength away. It certainly f
ked with my grip; I got "handlebar palsy" which I don't think has ever fully gone away. High pulls tech: https://www.youtube.com/watch?v=5PWmsHOwA7U&ab...
Getting onto your toes is a good thing; helps you drop under the bar a bit more...
Watch Torokhtiy's tech here too; obviously its flawless; but it's a good way to see what to replicate to improve the pull into the clean:
https://www.youtube.com/watch?v=1WuSiyM-knI&ab...
My biggest ever C&J was 135kg; but I had push-pressed 165kg from blocks (never again). Biggest strict press was 120kg (but I was leaning back like a banana)
There's no chance in hell of me ever getting back to those weights again; but I did manage 8x85kg on seated military press in my powercube last week, but haven't trained properly since, as I'm fighting some issues relating to my gallbladder removal last June
Lighter weights, higher reps and a lot more grip training now is what does it for me; I'm lucky enough to have one of the best gripsters in the UK as a good friend, and he's a brilliant all round powerlifter/weightlifter and has the world record for the timed Dinnie Stone hold that no ones surpassed yet; not even the pro-strongmen! So getting back to training with him will do me a world of good...
I just have to wear my sensible cap when I'm around him
Finally felt up to doing something in the garage training wise...
I've dropped 3kg this week alone through not eating/no appetite, not great but need to keep moving!
Managed:
- 8 x 3 bodyweight wide grip pull ups (121kg currently) - slow up, slow down is best for my shoulders, super-setted with sets of x25 straight-handle curls on the 'pull down' cable system with just 15kg weight
- 5 x 5s with 60kg on the rolling thunder super-setted with x5 30sec bodyweight hangs (thumbless grip)
- 8 x 8 60kg narrow-grip bench super-setted with 8 x 15 15kg rope pushdowns
- Finished with 60kg on the oly bar for 5 x 10 wrist curls
Uncomfortable under my ribs; but feel better for doing a bit. In & out in 27mins
I've dropped 3kg this week alone through not eating/no appetite, not great but need to keep moving!
Managed:
- 8 x 3 bodyweight wide grip pull ups (121kg currently) - slow up, slow down is best for my shoulders, super-setted with sets of x25 straight-handle curls on the 'pull down' cable system with just 15kg weight
- 5 x 5s with 60kg on the rolling thunder super-setted with x5 30sec bodyweight hangs (thumbless grip)
- 8 x 8 60kg narrow-grip bench super-setted with 8 x 15 15kg rope pushdowns
- Finished with 60kg on the oly bar for 5 x 10 wrist curls
Uncomfortable under my ribs; but feel better for doing a bit. In & out in 27mins
d_a_n1979 said:
Finally felt up to doing something in the garage training wise...
I've dropped 3kg this week alone through not eating/no appetite, not great but need to keep moving!
Managed:
- 8 x 3 bodyweight wide grip pull ups (121kg currently) - slow up, slow down is best for my shoulders, super-setted with sets of x25 straight-handle curls on the 'pull down' cable system with just 15kg weight
- 5 x 5s with 60kg on the rolling thunder super-setted with x5 30sec bodyweight hangs (thumbless grip)
- 8 x 8 60kg narrow-grip bench super-setted with 8 x 15 15kg rope pushdowns
- Finished with 60kg on the oly bar for 5 x 10 wrist curls
Uncomfortable under my ribs; but feel better for doing a bit. In & out in 27mins
Keep it up man, just do what you can do. Think you're (relatively) young? Cautionary tale, although heart disease DOES run in my family, I was, after several scares, diagnosed with atrial fibrillation due to one side of my heart being enlarged. My specialist told me it was the side that pumps blood around the muscles and that a lifetime of heavy training had given me a very strong heart and lungs but had in no small way contributed to my fragility...she did day had I not trained so hard for so long and had such a strong cardio vascular system, my condition would have likely manifested itself as a heart attack and not the wee scares I mentioned. So, Nowt wrong with training heavy, but not to the exclusion of all else. Diagnosed @15 years ago now, take meds daily and didn't slow down till last five years through choice, not necessity. Doc told me not to!! I've dropped 3kg this week alone through not eating/no appetite, not great but need to keep moving!
Managed:
- 8 x 3 bodyweight wide grip pull ups (121kg currently) - slow up, slow down is best for my shoulders, super-setted with sets of x25 straight-handle curls on the 'pull down' cable system with just 15kg weight
- 5 x 5s with 60kg on the rolling thunder super-setted with x5 30sec bodyweight hangs (thumbless grip)
- 8 x 8 60kg narrow-grip bench super-setted with 8 x 15 15kg rope pushdowns
- Finished with 60kg on the oly bar for 5 x 10 wrist curls
Uncomfortable under my ribs; but feel better for doing a bit. In & out in 27mins
biggbn said:
d_a_n1979 said:
Finally felt up to doing something in the garage training wise...
I've dropped 3kg this week alone through not eating/no appetite, not great but need to keep moving!
Managed:
- 8 x 3 bodyweight wide grip pull ups (121kg currently) - slow up, slow down is best for my shoulders, super-setted with sets of x25 straight-handle curls on the 'pull down' cable system with just 15kg weight
- 5 x 5s with 60kg on the rolling thunder super-setted with x5 30sec bodyweight hangs (thumbless grip)
- 8 x 8 60kg narrow-grip bench super-setted with 8 x 15 15kg rope pushdowns
- Finished with 60kg on the oly bar for 5 x 10 wrist curls
Uncomfortable under my ribs; but feel better for doing a bit. In & out in 27mins
Keep it up man, just do what you can do. Think you're (relatively) young? Cautionary tale, although heart disease DOES run in my family, I was, after several scares, diagnosed with atrial fibrillation due to one side of my heart being enlarged. My specialist told me it was the side that pumps blood around the muscles and that a lifetime of heavy training had given me a very strong heart and lungs but had in no small way contributed to my fragility...she did day had I not trained so hard for so long and had such a strong cardio vascular system, my condition would have likely manifested itself as a heart attack and not the wee scares I mentioned. So, Nowt wrong with training heavy, but not to the exclusion of all else. Diagnosed @15 years ago now, take meds daily and didn't slow down till last five years through choice, not necessity. Doc told me not to!! I've dropped 3kg this week alone through not eating/no appetite, not great but need to keep moving!
Managed:
- 8 x 3 bodyweight wide grip pull ups (121kg currently) - slow up, slow down is best for my shoulders, super-setted with sets of x25 straight-handle curls on the 'pull down' cable system with just 15kg weight
- 5 x 5s with 60kg on the rolling thunder super-setted with x5 30sec bodyweight hangs (thumbless grip)
- 8 x 8 60kg narrow-grip bench super-setted with 8 x 15 15kg rope pushdowns
- Finished with 60kg on the oly bar for 5 x 10 wrist curls
Uncomfortable under my ribs; but feel better for doing a bit. In & out in 27mins
Bad backs and heart issues run in the family unfortunately. Touch wood I suffer with neither. Think my youth playing rugby until early 20s and then weightlifting and powerlifting (plus the compering side of things) have given me a back of iron and overall a good fitness level...
Just the recent few years have slowed me right down due to the issues I had prior to my gallbladder and then unfortunately, they came back to haunt me late last year and a final op in Jan has hopefully put an end to it all...
I do think the heavy lifting has brought on some of these issues, but it's been a blessing in disguise really as training lighter now, makes it much more enjoyable for me.
I'm not competing any more, I don't need to kill myself every training session etc... And I'm fine with not training if I'm not feeling up to it...
My body let's me know now, I listen to it!
I've learned the hard way...
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