What training are you doing/have you done today? Vol.2

[smiffy180]

Had a really good session today.
Using wendlers 531 program.
Did 12x 115kg bench which according to the program makes my 1RM 160kg.
Haven't been able to do that for a while!

[Regiment]

Spiffy, can you post your 531 program please, presume its similar to mine.

Session 3 - Week 1 - Day 1

Deadlift 3 x 5 - 150kg, 172.5kg, 195kg
Squats 5 x 10 - 50kg
Weighted ball Crunches 5 x 25, 25, 25, 10, 8 - 5kg

Was talking to the trainer at the gym after and see if anyone he knew did strongman and he said there used to be one guy at my gym that did it...he then said 23stone and warming up with 4 plates on the bench press...

[smiffy180]

Regiment said:

Spiffy, can you post your 531 program please, presume its similar to mine.

Session 3 - Week 1 - Day 1

Deadlift 3 x 5 - 150kg, 172.5kg, 195kg
Squats 5 x 10 - 50kg
Weighted ball Crunches 5 x 25, 25, 25, 10, 8 - 5kg

Was talking to the trainer at the gym after and see if anyone he knew did strongman and he said there used to be one guy at my gym that did it...he then said 23stone and warming up with 4 plates on the bench press...

Yeh sounds like me, 4x5kg plates
This is just week one

[deadmau5]

smiffy180 said:

Had a really good session today.
Using wendlers 531 program.
Did 12x 115kg bench which according to the program makes my 1RM 160kg.
Haven't been able to do that for a while!

I don't think they're that accurate. According to the first one on Google mine is 133kg on bench... I fking wish! Atm I'm probably more like 120kg. 13kg at the top end is a lot so it's not even close IMO.

[smiffy180]

deadmau5 said:

I don't think they're that accurate. According to the first one on Google mine is 133kg on bench... I fking wish! Atm I'm probably more like 120kg. 13kg at the top end is a lot so it's not even close IMO.

It was 0.5kg out on my deadlift.
Give us your weight and reps and I'll see what mine says

[mcelliott]

Group ride tonight - 60 kms altogether, just undulating (600m). Average speed of 40 kph. Feeling really strong, very happy with my form. Still going to the gym - mostly bodyweight exercises.

[Regiment]

smiffy180 said:

It was 0.5kg out on my deadlift.
Give us your weight and reps and I'll see what mine says

Putting it into bodybuilding.com and you get 166kg.

[smiffy180]

Regiment said:

Putting it into bodybuilding.com and you get 166kg.

I personally think my app is more accurate

[deadmau5]

smiffy180 said:

deadmau5 said:

I don't think they're that accurate. According to the first one on Google mine is 133kg on bench... I fking wish! Atm I'm probably more like 120kg. 13kg at the top end is a lot so it's not even close IMO.

It was 0.5kg out on my deadlift.
Give us your weight and reps and I'll see what mine says

10 x 100kg

[smiffy180]

deadmau5 said:

10 x 100kg

same 133kg. Maybe you should beleive in yourself

[mu0n]

Legs last night.

10 mins on bike.

Squats:

12x70kgs
10x100kgs
8x120kgs
5x150kgs
10x100kgs
12x70kgs
12x70kgs

Calf raises - 4 sets.

Ham curls - 4 sets

Leg extensions - 3 sets w/ 2 pause & hold sets.

[22s]

smiffy180 said:

Had a really good session today.
Using wendlers 531 program.
Did 12x 115kg bench which according to the program makes my 1RM 160kg.
Haven't been able to do that for a while!

The 5/3/1 is the dog's bks for getting strong.

It's is the only programme I have used where week and after I was amazed at how much I could lift (especially on bench where I have always struggled).

[didelydoo]

Today>

110kg sandbag over 52" yoke:
1,1,1,1,1
Heavy and horrible- gripping it was a nightmare, eventually figured out a technique though, getting it off the ground was the tricky bit!

Front squat:
3x 100
3x 120kg
1x 140kg
3x 160kg

BOR:
5,5,5x 100kg

Done.

[smiffy180]

22s said:

The 5/3/1 is the dog's bks for getting strong.

It's is the only programme I have used where week and after I was amazed at how much I could lift (especially on bench where I have always struggled).

Well so far my friends theoretical lifts have gone up 7.5kg in the 2 weeks he's been doing it on squat. By anyone's standard that's a lot to be fair!
I'm also working with a chest injury so I'm happy with results so far. 2 weeks ago I could hardly press 130kg x5.

[LindaD]

I have done cardio and went on a health run.

[deadmau5]

smiffy180 said:

22s said:

The 5/3/1 is the dog's bks for getting strong.

It's is the only programme I have used where week and after I was amazed at how much I could lift (especially on bench where I have always struggled).

Well so far my friends theoretical lifts have gone up 7.5kg in the 2 weeks he's been doing it on squat. By anyone's standard that's a lot to be fair!
I'm also working with a chest injury so I'm happy with results so far. 2 weeks ago I could hardly press 130kg x5.

What app do you used for Wendler, Smiffy?

[smiffy180]

deadmau5 said:

What app do you used for Wendler, Smiffy?

Wendler 5/3/1
Free on iphone
Have to google the free version on android as they've taken it off market cheeky bds

[deadmau5]

smiffy180 said:

deadmau5 said:

What app do you used for Wendler, Smiffy?

Wendler 5/3/1
Free on iphone
Have to google the free version on android as they've taken it off market cheeky bds

Found it now thanks

It was on Amazon app store which I had to download.

[TheBALDpuma]

Lower body yesterday...
Deadlifts
1 x 10 at 150kg (warm up really)
2 x 8 at 180kg
1 x 10 at 150kg just to get some more volume

Leg press
1 x 10 at 200kg
1 x 10 at 250kg
1 x 5 + 1 x 5 at 300kg, 250kg

Lunges
3 x 16 at 100kg

Noridc curls
3 x 8

TODAY
Upper body push and pull
Bent over row
3 x 10 at 120kg

Chin ups
1 x 10 BW
2 x 10 10kg

OAR
3 x 8 at 44kg

Shoulder press
1 x 10 at 50kg
2 x 10 at 55kg

Up right row
3 x 8 at 50kg

Reverse flyes
3 x 10 at 16kg

[Johnny]

6x5 Pull Ups, 4x5 Pull Ups + 10kg
3x10, 2x10 Bent Over Row @60/80kg
4x8/Side One Arm Row @40kg
Lat Pull Down 2x10 @80kg, 2x10 @100kg, 2x6@120kg, 2x4@140kg, 2x2@160kg, 2x10 @80kg
4x12 Reverse Cable Cross @ 6kg/side

3x20/side Cable Woodchops @14kg
225 Swissball Crunches
3x20 Barbell Russian Twists @20kg