What training are you doing/have done today?
Discussion
TheJimi said:
Are proper *chest* dips more tricep dominated that the flat bench press?
What do you mean? Unless you can dip with your body horizontal (ridiculously strong relative core), then a dip will always be more triceps dominated. Your triceps will give out long before your chest on dips. I can't speak for everyone but on bench press my chest gives out before my triceps do. If my triceps gave out first, I'd just make my grip wider - I generally have a wide grip anyway (ring finger on the ring of an oly bar).TheJimi said:
I always thought that the flat bench had a high degree of triceps recruitment, although I agree that this is dependant on grip position.
It does but most is pecs. Triceps really only come into play in the top 40% of the movement; with leaning forward dips, triceps work the whole ROM but they're assisted by lower chest at the bottom.
threw in a few dips too. Still recovering from sqauts and deadlifts from the weekend so took it easy. 
Really good, satisfying session tonight.
5 mins run
15 x 1 min rounds on suspended bag and wrecking bag, with 30 second rests - focus on power/speed, the most fun type work
1 x 12 min non-stop round on wrecking bag, mix of pitty patty speed/endurance work and combinations/patterns for 60 or 30 secs each and swapped on buzzer. Knackering.
5 mins run
15 x 1 min rounds on suspended bag and wrecking bag, with 30 second rests - focus on power/speed, the most fun type work
1 x 12 min non-stop round on wrecking bag, mix of pitty patty speed/endurance work and combinations/patterns for 60 or 30 secs each and swapped on buzzer. Knackering.
mu0n said:
That place looks awesome. I need to get my motivation up to run more. :/
It's an interesting run, I understand why it's a popular race locally now. It's more or less 2 miles flat start, along the sea wall, then all of a sudden you're faced with 13 (ups and downs) running these narrow 'scores' that link what used to be the old beach village (now gone sadly) to the old high street.dirty boy said:
It's an interesting run, I understand why it's a popular race locally now. It's more or less 2 miles flat start, along the sea wall, then all of a sudden you're faced with 13 (ups and downs) running these narrow 'scores' that link what used to be the old beach village (now gone sadly) to the old high street.
That looks like a nailed on ankle sprain or worse for anyone with slightly weak anklesBulgarian Bag circuit
Upright Rows - knees to above head height - 1 x 50, medium-close grip using inner tab handles
OH Press - 1 x 100
Upright Rows - ankles to face with end of bag ears for grips - 1 x 25
Standing single arm rows - 7Kg Med Ball with handle grip held out at arms length, weight beyond hand - 1 x 50 per side
Single Arm Lateral raises with 60lb cable - 1 x 25 per side
Shoulder dislocations with 60lb cable - 1 x 20
Max of 30 second rests between each set; shoulders now feel like they have been injected with concrete... and pain, intravenous pain!
Upright Rows - knees to above head height - 1 x 50, medium-close grip using inner tab handles
OH Press - 1 x 100
Upright Rows - ankles to face with end of bag ears for grips - 1 x 25
Standing single arm rows - 7Kg Med Ball with handle grip held out at arms length, weight beyond hand - 1 x 50 per side
Single Arm Lateral raises with 60lb cable - 1 x 25 per side
Shoulder dislocations with 60lb cable - 1 x 20
Max of 30 second rests between each set; shoulders now feel like they have been injected with concrete... and pain, intravenous pain!
Core + shoulders last night.
DB seated military press – 12 x 22kg, 10 x 30kg + 6 x 38kg (I think that’s a PB for me – just needed some assistance to start it off).
Just over 4 minutes of leg raises (10s 6”, 10s @ 45 deg).
Super set reverse flies on the pecdec with DB side raises (12kg with last set on drop down to 6kg).
Small circuit: 12 x kick-ups, 20 x press-ups to planks, 12 x swiss ball knees to chest, 12 x sit-ups 45s rest and repeat 3 times… last set added on planks and side planks at the end.
Weighted side bends up to 50kg.
Behind neck shoulder presses on the smith.
Shrugs up to 50kg.
2 sets of resistance sit-ups with the cables.
Pretty decent sesh but my conditioning was woeful – hopefully just fatigue – during the circuit. I managed it but usually will breeze it.
Here’s a quick question for those of you who’ve trained with guys at a lower level than you – one guy is a bit older (approaching 40) but pretty determined and not in bad shape – endomorph though (skinny fat but eats like a horse). However, his form even on low weights seems pretty awful and he doesn’t seem to correct it even though I make him stop, readjust and tell him to set himself straight/plant his feet/keep his elbows tucked etc. I will say it twice but after that it seems like I’m nagging and I know if I was in his position I’d be pissed off after someone telling me twice already. I’m just worried he’s gonna hurt himself and not get the improvement he is after.
Like, bench press, he is all lopsided. I say, plant your feet, drive through your legs, keep your upper back tight. Even on a really low weight he kinda squirms off to the side, his feet go narrow and it just doesn’t look right at all.
I tried deadlifts with him the other day, again starting with practically no weight and his hip movement was really bad – looked tight and however much I told him to stick his arse out like he was sitting down for a dump, he just couldn’t. I told him to do some hip mobility stretches etc but I just know he won’t do it unless I tell him on the day of training. He’s keen etc but I don’t want a) him to hurt himself and b) me to get the blame for it.
What would you guys do in my position?
On a more positive note, my other mate has been training with me for a couple of months now and he’s come on a bundle. His military shoulder press has gone from 10x16kgs to 10x22kgs, his core circuits he is now breezing through and before really struggled, same with resistance sit-ups – side bends gone from doing weights in the 20’s and now in the high 30’s for 12 each side, bench press has gone up 20kgs for the same amount of reps, lat pull downs gone up about 15-20% also.
Top lad!
DB seated military press – 12 x 22kg, 10 x 30kg + 6 x 38kg (I think that’s a PB for me – just needed some assistance to start it off).
Just over 4 minutes of leg raises (10s 6”, 10s @ 45 deg).
Super set reverse flies on the pecdec with DB side raises (12kg with last set on drop down to 6kg).
Small circuit: 12 x kick-ups, 20 x press-ups to planks, 12 x swiss ball knees to chest, 12 x sit-ups 45s rest and repeat 3 times… last set added on planks and side planks at the end.
Weighted side bends up to 50kg.
Behind neck shoulder presses on the smith.
Shrugs up to 50kg.
2 sets of resistance sit-ups with the cables.
Pretty decent sesh but my conditioning was woeful – hopefully just fatigue – during the circuit. I managed it but usually will breeze it.
Here’s a quick question for those of you who’ve trained with guys at a lower level than you – one guy is a bit older (approaching 40) but pretty determined and not in bad shape – endomorph though (skinny fat but eats like a horse). However, his form even on low weights seems pretty awful and he doesn’t seem to correct it even though I make him stop, readjust and tell him to set himself straight/plant his feet/keep his elbows tucked etc. I will say it twice but after that it seems like I’m nagging and I know if I was in his position I’d be pissed off after someone telling me twice already. I’m just worried he’s gonna hurt himself and not get the improvement he is after.
Like, bench press, he is all lopsided. I say, plant your feet, drive through your legs, keep your upper back tight. Even on a really low weight he kinda squirms off to the side, his feet go narrow and it just doesn’t look right at all.
I tried deadlifts with him the other day, again starting with practically no weight and his hip movement was really bad – looked tight and however much I told him to stick his arse out like he was sitting down for a dump, he just couldn’t. I told him to do some hip mobility stretches etc but I just know he won’t do it unless I tell him on the day of training. He’s keen etc but I don’t want a) him to hurt himself and b) me to get the blame for it.
What would you guys do in my position?
On a more positive note, my other mate has been training with me for a couple of months now and he’s come on a bundle. His military shoulder press has gone from 10x16kgs to 10x22kgs, his core circuits he is now breezing through and before really struggled, same with resistance sit-ups – side bends gone from doing weights in the 20’s and now in the high 30’s for 12 each side, bench press has gone up 20kgs for the same amount of reps, lat pull downs gone up about 15-20% also.
Top lad!
I've only just started in a bid to reclaim some of the fitness I had almost 5 years ago! I'm not aware of some of the technical terms, but I've been doing some dumb bell exercises at home for around 4-5 months and I've just rekindled my love of XC mountain biking!
I've been riding after work as much as possible - I started last week with a 5 mile ride, but have quickly built up to 15-20 miles
As for dumb bells, I'm doing various movements (Probably the wrong term!) for around 3 minutes each, with 6Kg in each hand. I'm noticing the differences and it's pushing me to do more ...
I'm also being more sensible with my diet too ...
5ft 9" - Starting weight: 17st - Currently: 16st - Goal: 12-13St
I've been riding after work as much as possible - I started last week with a 5 mile ride, but have quickly built up to 15-20 miles
As for dumb bells, I'm doing various movements (Probably the wrong term!) for around 3 minutes each, with 6Kg in each hand. I'm noticing the differences and it's pushing me to do more ... I'm also being more sensible with my diet too ...
5ft 9" - Starting weight: 17st - Currently: 16st - Goal: 12-13St
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