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

[BenM77]

28kg ez curl bar workout.

Circuit for 3 rounds at rep 21,15,9

Press
Curls
Rows

Circuit x10 rounds

RDL x10
Upright row x10
Press x10
Curls x10
Rows x10

[22s]

22s said:

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 after week I was amazed at how much I could lift (especially on bench where I have always struggled).

[mu0n]

Reading into that 5/3/1 and looks to make a lot of sense.

I'll be giving it a go.

[didelydoo]

Turns out the sand bag I was loading earlier was 125kg, though it felt hard!

[smiffy180]

22s said:

22s said:

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 after week I was amazed at how much I could lift (especially on bench where I have always struggled).

Quoted yourself? You must love the program

[deadmau5]

mu0n said:

Reading into that 5/3/1 and looks to make a lot of sense.

I'll be giving it a go.

I started it tonight on deadlifts

Deadlifts, chin ups, BOR and now a run.

[smiffy180]

deadmau5 said:

I started it tonight on deadlifts

Deadlifts, chin ups, BOR and now a run.

How did it go?
I'm enjoying it already and looking forward to beating a few of the lads who take roids.
One's just started aiming for 180kg bench. He has a 160kg but is now on his course so will be interesting

[deadmau5]

smiffy180 said:

deadmau5 said:

I started it tonight on deadlifts

Deadlifts, chin ups, BOR and now a run.

How did it go?
I'm enjoying it already and looking forward to beating a few of the lads who take roids.
One's just started aiming for 180kg bench. He has a 160kg but is now on his course so will be interesting

Went well I'd say. What's the rest period between sets? I did 90 seconds. I expect to make decent gains as I haven't done any strength stuff bar front squats for a long time. Do you train four days a week or do you do extra stuff on top?

[smiffy180]

deadmau5 said:

Went well I'd say. What's the rest period between sets? I did 90 seconds. I expect to make decent gains as I haven't done any strength stuff bar front squats for a long time. Do you train four days a week or do you do extra stuff on top?

Personally anywhere from 1-2 minutes for warm up sets then between 3-5 minutes for heavy sets. Works best for me anyway.
I do 4 days a week
-Monday deads
-Tuesday bench
-Thursday squats
-Friday log press/shoulders.

The exercises usually involve comp stuff anyway but if not at end of workout I'll do something like stones on deadlift days.

I was tempted to do a 3 day split with a 4th involving a full session of event work but as my routine is working atm I'll wait a bit

[pilchardthecat]

Seriously considering doing 531 to get my bench up. Nothing seems to work, in fact i've gone backwards in the last 6 months by adding volume

[smiffy180]

pilchardthecat said:

Seriously considering doing 531 to get my bench up. Nothing seems to work, in fact i've gone backwards in the last 6 months by adding volume

This happened to me then I started doing similar to wendler, it was basically a weight that I could do 8 reps at,then iincrease the weight by 5kg until I could do 8 reps at that and so on. But there's no deload week etc so I would've stalled. At least this program considers everything

[Regiment]

smiffy180 said:

How did it go?
I'm enjoying it already and looking forward to beating a few of the lads who take roids.
One's just started aiming for 180kg bench. He has a 160kg but is now on his course so will be interesting

What assistance work do you do during the 5/3/1 days?

[deadmau5]

Regiment said:

smiffy180 said:

How did it go?
I'm enjoying it already and looking forward to beating a few of the lads who take roids.
One's just started aiming for 180kg bench. He has a 160kg but is now on his course so will be interesting

What assistance work do you do during the 5/3/1 days?

He does chin ups, planches, fell running and ballet.

[pilchardthecat]

deadmau5 said:

He does chin ups, planches, fell running and ballet.

and pie eating

[smiffy180]

pilchardthecat said:

and pie eating

Essential carbs

[smiffy180]

Regiment said:

What assistance work do you do during the 5/3/1 days?

Depends which day?, but I'll do 3x8 of heaviest weight I can handle

[22s]

smiffy180 said:

Quoted yourself? You must love the program

Haha I was trying to edit and must have clicked quote instead!

Either that or I am Jim Wendler.

[Johnny]

2x15 Military Press @ 25kg
2x10Military Press @ 40kg
2x6 Military Press @ 50kg
2x3 Military Press @ 60kg
2x15 Military Press @20kg
5x8 DB Shoulder Press @24kg DBs, 2x15 @14kg DBs
Superset: 5x12 Shrugs @24 kg KB/5x12 OH Lat Raises @ 9kg DB
Shrugs 2x10 @80kg, 2x8@100kg, 2x6@120kg, 2x10 @80kg
5x12Lat Raises @8kg DBs

3x20/side Cable Woodchops @12.5kg
3x20 Barbell Russian Twists @20kg

[WolfyJones]

15 min bike
15 cross trainer
5 x 1min sprints treadmill 17 kph 7.5 gradient

Squats (parallel)
150 kg 20 reps
180 kg 10 reps
200 kg 8 reps
220 kg 6 reps
240 kg 4 reps

(Full)
100 kg 5 sets 10 reps

[didelydoo]

WolfyJones said:

15 min bike
15 cross trainer
5 x 1min sprints treadmill 17 kph 7.5 gradient

Squats (parallel)
150 kg 20 reps
180 kg 10 reps
200 kg 8 reps
220 kg 6 reps
240 kg 4 reps

(Full)
100 kg 5 sets 10 reps

That's some great squatting! Do you/have you compete(d)?