What training are you doing/have you done today? Vol.2
Discussion
mu0n said:
Still getting into the swing of things since holiday.
Shoulders up to 40kg DB’s x 6 for seated military press, ~60kg EZ bar curls x 5, reverse cable flies s/s with front raises.
I want to start Wendler 5/3/1 next week. I’ve got the app – any pointers? My training buddy is worried it’s starting off too light.
It's not too light at first - it seems that way but you need to get over your ego and do the lighter weights.Shoulders up to 40kg DB’s x 6 for seated military press, ~60kg EZ bar curls x 5, reverse cable flies s/s with front raises.
I want to start Wendler 5/3/1 next week. I’ve got the app – any pointers? My training buddy is worried it’s starting off too light.
Once you've done 3 power sets, then 5 supplemental sets on deadlift/squat/bench/shoulders, you will see it's not too light!
22s said:
It's not too light at first - it seems that way but you need to get over your ego and do the lighter weights.
Once you've done 3 power sets, then 5 supplemental sets on deadlift/squat/bench/shoulders, you will see it's not too light!
I think it is too light, progress is slow, and it becomes boring... I ran it for quite a long time when I started out too. I also think it lacks volume; I'd often leave the gym feeling like I'd not pushed myself.Once you've done 3 power sets, then 5 supplemental sets on deadlift/squat/bench/shoulders, you will see it's not too light!
I much prefer something with higher volume and intensity, but that's just me.
Well, I put my numbers into the app and for bench it is telling me:
5x45
5x55
3x70
5x75
5x85
5+95
The first few sets look pointless to me – I don’t understand what even 3 reps of 70 will achieve, let alone 5 reps of 45!?
I will give it a go, but it’s making me sceptical. I realise the final set will be something like 10x95kgs but that sounds more like hypertrophy training than strength. I hope to be proved wrong.
5x45
5x55
3x70
5x75
5x85
5+95
The first few sets look pointless to me – I don’t understand what even 3 reps of 70 will achieve, let alone 5 reps of 45!?
I will give it a go, but it’s making me sceptical. I realise the final set will be something like 10x95kgs but that sounds more like hypertrophy training than strength. I hope to be proved wrong.
didelydoo said:
22s said:
It's not too light at first - it seems that way but you need to get over your ego and do the lighter weights.
Once you've done 3 power sets, then 5 supplemental sets on deadlift/squat/bench/shoulders, you will see it's not too light!
I think it is too light, progress is slow, and it becomes boring... I ran it for quite a long time when I started out too. I also think it lacks volume; I'd often leave the gym feeling like I'd not pushed myself.Once you've done 3 power sets, then 5 supplemental sets on deadlift/squat/bench/shoulders, you will see it's not too light!
I much prefer something with higher volume and intensity, but that's just me.
I train it 4-5 times a week, e.g. Monday - front squat, Tuesday - MP, Wednesday - off, Thursday - DL, Friday - Bench, Saturday - off, Sunday - front squat(next week) or off.
Prior to that I've been doing five day split for about a year which I was getting pretty bored of.
mu0n said:
Well, I put my numbers into the app and for bench it is telling me:
5x45
5x55
3x70
5x75
5x85
5+95
The first few sets look pointless to me – I don’t understand what even 3 reps of 70 will achieve, let alone 5 reps of 45!?
I will give it a go, but it’s making me sceptical. I realise the final set will be something like 10x95kgs but that sounds more like hypertrophy training than strength. I hope to be proved wrong.
I've just been messing around on the app and I've found another 'function'. Click on the 5/3/1 icon on the bottom left, then on the top left click on the two cogs. You can change the format from Fresher to Heavier or Powerlifter or set your own.5x45
5x55
3x70
5x75
5x85
5+95
The first few sets look pointless to me – I don’t understand what even 3 reps of 70 will achieve, let alone 5 reps of 45!?
I will give it a go, but it’s making me sceptical. I realise the final set will be something like 10x95kgs but that sounds more like hypertrophy training than strength. I hope to be proved wrong.
mu0n said:
Well, I put my numbers into the app and for bench it is telling me:
5x45
5x55
3x70
5x75
5x85
5+95
The first few sets look pointless to me – I don’t understand what even 3 reps of 70 will achieve, let alone 5 reps of 45!?
I will give it a go, but it’s making me sceptical. I realise the final set will be something like 10x95kgs but that sounds more like hypertrophy training than strength. I hope to be proved wrong.
Read this, seems to go through the points you brought up about it5x45
5x55
3x70
5x75
5x85
5+95
The first few sets look pointless to me – I don’t understand what even 3 reps of 70 will achieve, let alone 5 reps of 45!?
I will give it a go, but it’s making me sceptical. I realise the final set will be something like 10x95kgs but that sounds more like hypertrophy training than strength. I hope to be proved wrong.
http://www.t-nation.com/free_online_article/sports...
Don't know if any of you qualified/professional PTs would be interested in this, but I got a round robin email invite to a session for training combat sports via Boxing News, which credits REP points, details as below:
For all personal trainers, fitness enthusiasts and boxing fans, Boxing News brings to you the Total Fight Training Masterclass at The Lifestyle Fitness gym in Wembley on October 19th. You will be trained by one of the leading authorities on training and nutrition for boxing and combat athletes.
The fast-moving nature of the fitness industry means it is easy to lose your edge. Personal Trainers who think they know it all, and who stop learning, will soon get left behind. There are advances in knowledge all the time, so it's critical you keep connected to what's going on if you want to be seen as an expert. The best way to do this is through Continuing Professional Development (CPD) courses. But this time we are offering it to you for a fraction of the price, only £197.00! And 20% off if you book by September 15th.
This training course is recognised by the Register of Exercise Professionals and on successful completion of the day all eligible candidates will receive a minimum of eight REPS points.
You will take part in high-intensity group work as well as live demonstrations and a Q&A with the trainer AND a top-level pro boxer! Participants will experience the real life schedule of an elite fighter for a full day and learn top-level training methods used by the world's best fighters.
Working on three main areas – Fighter Fitness Testing and Training, Extensive Padwork and Bodypad drills, Fighter performance and Conditioning – as well as cutting edge nutrition plans, we will get you into the mind and body of an elite-level fighter.
To join us at the Total Fight Training Masterclass or for more information please click here contact Danny Flexen on 0207 618 3098. Danny.Flexen@boxingnewsonline.net
We hope to hear from you soon,
Best Wishes,
Danny
For all personal trainers, fitness enthusiasts and boxing fans, Boxing News brings to you the Total Fight Training Masterclass at The Lifestyle Fitness gym in Wembley on October 19th. You will be trained by one of the leading authorities on training and nutrition for boxing and combat athletes.
The fast-moving nature of the fitness industry means it is easy to lose your edge. Personal Trainers who think they know it all, and who stop learning, will soon get left behind. There are advances in knowledge all the time, so it's critical you keep connected to what's going on if you want to be seen as an expert. The best way to do this is through Continuing Professional Development (CPD) courses. But this time we are offering it to you for a fraction of the price, only £197.00! And 20% off if you book by September 15th.
This training course is recognised by the Register of Exercise Professionals and on successful completion of the day all eligible candidates will receive a minimum of eight REPS points.
You will take part in high-intensity group work as well as live demonstrations and a Q&A with the trainer AND a top-level pro boxer! Participants will experience the real life schedule of an elite fighter for a full day and learn top-level training methods used by the world's best fighters.
Working on three main areas – Fighter Fitness Testing and Training, Extensive Padwork and Bodypad drills, Fighter performance and Conditioning – as well as cutting edge nutrition plans, we will get you into the mind and body of an elite-level fighter.
To join us at the Total Fight Training Masterclass or for more information please click here contact Danny Flexen on 0207 618 3098. Danny.Flexen@boxingnewsonline.net
We hope to hear from you soon,
Best Wishes,
Danny
didelydoo said:
22s said:
It's not too light at first - it seems that way but you need to get over your ego and do the lighter weights.
Once you've done 3 power sets, then 5 supplemental sets on deadlift/squat/bench/shoulders, you will see it's not too light!
I think it is too light, progress is slow, and it becomes boring... I ran it for quite a long time when I started out too. I also think it lacks volume; I'd often leave the gym feeling like I'd not pushed myself.Once you've done 3 power sets, then 5 supplemental sets on deadlift/squat/bench/shoulders, you will see it's not too light!
I much prefer something with higher volume and intensity, but that's just me.
The point is that you absolutely smash the first three sets, especially the last one. I found with this "only three sets this session so make 'em count" mentality I could lift a lot and would be smashed once I finished the third set.
Then having to do five more sets of squats or whatever, plus the final exercise - it was enough volume for me.
I guess everyone trains differently and prefers different routines, though!
Week 1 - Day 3
Full Squats
5 x 82.5
5 x 95
7 x 107.5kg (predicted 1 rep max of 132.5kg) - happy with this, still have DOMS in my hamstrings a little from the stiff leg deadlifts on Wednesday night so could have done more with better legs, holding back a bit as well with the long run tomorrow.
Plate loaded leg press
3 x 15 at 200kg - should have been 5 x 15 but saving my legs for my big run tomorrow, normal day for big run is Sunday but want to push to 13.1 miles so didn't want to push my legs tonight to far.
Swiss ball crunches
5 x 20
Full Squats
5 x 82.5
5 x 95
7 x 107.5kg (predicted 1 rep max of 132.5kg) - happy with this, still have DOMS in my hamstrings a little from the stiff leg deadlifts on Wednesday night so could have done more with better legs, holding back a bit as well with the long run tomorrow.
Plate loaded leg press
3 x 15 at 200kg - should have been 5 x 15 but saving my legs for my big run tomorrow, normal day for big run is Sunday but want to push to 13.1 miles so didn't want to push my legs tonight to far.
Swiss ball crunches
5 x 20
Bent over rear laterals - 2 x 50lb cables = 30 per arm
Seated lateral to front raises - 2 x 20lb, 90 degree bench = 1 x 44 per side; i.e. one lateral raise per side, then one front raise, then side raise and on...
Single arm standing Grappler press - 133lb = 1 x 5, 1x 4, 1 x 5, 1 x 6; got angry - radio story on in background, that awful child abuse case - during this and it gave me an extra rep or two on the last two sets; not a recommended way to do it though :-(
then a pump set at 70lb = 1 x 28(l) and 1 x 24(r); gone again - gives me the best 'tearing' feeling in the delts than anything, other than very high rep supersets with the Bulgarian Bag.
Rear lateral raises face down on 45 degree incline bench - 20lb = 1 x 16
Seated lateral raises 45 degree incline - 20lb = 1 x 28(l), 1 x 32(r)
Standing EZ curls - 85lb = 1 x 15 then 9 then 12 then 10 then 8 with variable short pauses between 'sets'
Seated dumbell curls - 45 degree incline 2 x 40lb = 1 x 12
Standing Hammer curls - 2 x 40lb = 1 x 15
Single arm dumbbell wrist curls - 1 x 20lb (!) = 50 reps per side; hurts!
Seated lateral to front raises - 2 x 20lb, 90 degree bench = 1 x 44 per side; i.e. one lateral raise per side, then one front raise, then side raise and on...
Single arm standing Grappler press - 133lb = 1 x 5, 1x 4, 1 x 5, 1 x 6; got angry - radio story on in background, that awful child abuse case - during this and it gave me an extra rep or two on the last two sets; not a recommended way to do it though :-(
then a pump set at 70lb = 1 x 28(l) and 1 x 24(r); gone again - gives me the best 'tearing' feeling in the delts than anything, other than very high rep supersets with the Bulgarian Bag.
Rear lateral raises face down on 45 degree incline bench - 20lb = 1 x 16
Seated lateral raises 45 degree incline - 20lb = 1 x 28(l), 1 x 32(r)
Standing EZ curls - 85lb = 1 x 15 then 9 then 12 then 10 then 8 with variable short pauses between 'sets'
Seated dumbell curls - 45 degree incline 2 x 40lb = 1 x 12
Standing Hammer curls - 2 x 40lb = 1 x 15
Single arm dumbbell wrist curls - 1 x 20lb (!) = 50 reps per side; hurts!
Today:
18" deadlift:
3x 10, 140, 180kg
1x 220, 240, 260kg
FFF 275kg couldn't shift it....
2x 240, 240kg
Chins/pullups:
reps every 30 seconds until 50 reps.
18" deadlift:
5x 240kg
1x 275kg (PR?)
positive mental attitude
BOR:
100kg reps every 30 seconds until 50 reps.
Good, got into my groove and got 275 fairly easily. ( http://www.youtube.com/watch?v=gah4YzHfLug )
Targets for the end of the year:
250kg squat
300kg 18" deadlift
100kg strict press
140kg OH
18" deadlift:
3x 10, 140, 180kg
1x 220, 240, 260kg
FFF 275kg couldn't shift it....
2x 240, 240kg
Chins/pullups:
reps every 30 seconds until 50 reps.
18" deadlift:
5x 240kg
1x 275kg (PR?)
positive mental attitude
BOR:
100kg reps every 30 seconds until 50 reps.
Good, got into my groove and got 275 fairly easily. ( http://www.youtube.com/watch?v=gah4YzHfLug )
Targets for the end of the year:
250kg squat
300kg 18" deadlift
100kg strict press
140kg OH
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