What training are you doing/have done today?

[balders118]

didelydoo said:

Well done- very strong was it a full clean or a power?

Thanks

It was full. I think my work on my technique over the last few months is starting to pay dividence. It was the first time I've found the squat element hard, usually failing on pulling the weight up. Catching as low as my flexibility will let me go at 120kg, arse a matter of inches from the floor. Need to work on my deep front squats I think.

[Hoofy]

Lost_BMW said:

Re. climbing, I meant more the endurance side/pain threshold aspect rather than shoulders per se.

Shoulders a bit stiff but not so bad as I expected - managed a 20 min non stop bag session at lunchtime, forearms and lats more sore but still nothing special. One rep max for laterals around 60lb I guess, given I can still rep 55lbs, if a little loose after the firsat few these days, used to be around 75lb. Might do a test in a few days. Had a guy in our gym who could do very strict laterals with 90lb 'bells which seemed pretty good.

Ah, yes, endurance, certainly, we get the pump and continue climbing for another 3 hours.

Pain? Maybe all climbers are psychotic. As long as I'm not making a mess everywhere (ie not gushing blood or have a broken something), I'll continue through the pain (ligaments and tendons included). Stupid, really.

60lb? So you're really doing a minor percentage of your 1RM! How are you noticing your physical changes?

[Lost_BMW]

Hoofy said:

So you're really doing a minor percentage of your 1RM! How are you noticing your physical changes?

Shoulders aren't as big as they used to be but neither is the rest of me, though they are coming back; nicely rounded and full looking esp. when pumped, tight and hard and despite being way over weight still have some decent striations and splits back now, not just the splits between each head but within the parts too. Mostly from high reps once or twice a week and boxing (possibly from the speedbag work most of all but I'm having elbow issues again with that so may have to knock it on the head).

Have a go - find your 1rm and then try high reps at say 20%. Bet it soon hurts!

[Hoofy]

Lost_BMW said:

Shoulders aren't as big as they used to be but neither is the rest of me, though they are coming back; nicely rounded and full looking esp. when pumped, tight and hard and despite being way over weight still have some decent striations and splits back now, not just the splits between each head but within the parts too. Mostly from high reps once or twice a week and boxing (possibly from the speedbag work most of all but I'm having elbow issues again with that so may have to knock it on the head).

Have a go - find your 1rm and then try high reps at say 20%. Bet it soon hurts!

Interesting stuff.

No doubt it will hurt. I've started doing bodyweight stuff on my non-gym/home training day. (I only train at the gym once a week with gym buddy due to work/life.)

[MMA4life]

Yesterday managed a 170kg deadlift (DOH, with straps) and today managed a 140kg back squat to just below parallel.

[balders118]

Firt deadlift session that's gone well for a while yesterday...

DH DLs 8 x 1 at 205kg
OAR 5 x 5 at 46kg
Chins 3 x 3 at 25kg

[mcelliott]

Still ticking along nicely - yesterday 1.5hrs on bike followed straight away by an hour of 5-a-side football. This afternoon gym - heavy session on chest, back and shoulders. This evening 10km hilly run in very windy conditions. Glad it's over!

Out tonight to get royally rat arsed and undo all my good work!

[balders118]

Squats 10 x 1 at 180kg
Bench press 10 x 1 at 130kg

Woop! up 4kg and down to 4 sets next workout, it'll feel like a deload week!

[balders118]

DH OH Press 10 x 1 at 75kg
Snatches up to 80kg

[Lost_BMW]

Just push ups - still with child(ren) as it were - x 20, 20 and 20 off 30 second rests and some cable punch outs/presses with 2 x 60lb cables. More tonight.

[BenM77]

Barbell complex, 6 rounds at reps 25,21,18,15,12,9

Thrusters
Squats
Rows
RDL

Superset x3

Db curls x15
Hands off push ups x15

[996 sps]

ViperPict said:

Raw bench press comp today.

Got all three lifts: 140kg, 160kg, 170kg.

Biggest lift of the day was 200kg.

Although I've not been hitting bench (or the gym generally) very hard, I'm slightly annoyed that I wasn't bolder with my selection of lifts as the 170kg went up without trouble.

There was a final bodyweight for reps event, at which I got 20 reps x 117.5kg. The winner got 30 reps at 97.5kg.

Thats big lifts.....well done!

balders118 said:

Cleans up to a 120kg PB! Happy1

DH OH Press 9 x 1 at 75kg

Likewise with this as well!

I see you're living the circuit/cross-fit dream Ben!!

Lost_BMW said:

Just push ups - still with child(ren) as it were - x 20, 20 and 20 off 30 second rests and some cable punch outs/presses with 2 x 60lb cables. More tonight.

Lost are you getting the children to join in with you on those Press Ups?





Edited to add i've been a bit sore in my left knee and achilles since the X-Fit comp I also know its not something acute but chronic so held me back a bit this week, mainly rowing, weights and swimming.

However got a team of 4 team together for the Strapuffer (thats a year ago this week I tried Mountain Biking gone so quick), so entries go live at 10pm tomorrow so i'll be booking in, done it as a pair last year so hoping it'll be not to bad weather depending:

http://www.strathpuffer.co.uk/home

Edited by 996 sps on Sunday 4th November 17:28

[Lost_BMW]

996 sps said:

Lost_BMW said:

Just push ups - still with child(ren) as it were - x 20, 20 and 20 off 30 second rests and some cable punch outs/presses with 2 x 60lb cables. More tonight.

Lost are you getting the children to join in with you on those Press Ups?

Yep, I make them do them every day they are with me - they do 10 of various things in their karate lessons but I add a bit! Made them do 20 pushups, 20 free squats and 20 sit ups to earn a fruit shoot iced lolly yesterday!

The bigger and less fit twin loves strength stuff and trying things out like lifting the 10kg med ball above his head etc. but I was amazed yesterday when he could stand and press the Power Punch cables out even with 2 x 60lb rated cables in it, which feels hard enough to me after a bit. He'll be as strong as me soon at this rate. Frightening thought.

[996 sps]

Lost_BMW said:

996 sps said:

Lost_BMW said:

Just push ups - still with child(ren) as it were - x 20, 20 and 20 off 30 second rests and some cable punch outs/presses with 2 x 60lb cables. More tonight.

Lost are you getting the children to join in with you on those Press Ups?

Yep, I make them do them every day they are with me - they do 10 of various things in their karate lessons but I add a bit! Made them do 20 pushups, 20 free squats and 20 sit ups to earn a fruit shoot iced lolly yesterday!

The bigger and less fit twin loves strength stuff and trying things out like lifting the 10kg med ball above his head etc. but I was amazed yesterday when he could stand and press the Power Punch cables out even with 2 x 60lb rated cables in it, which feels hard enough to me after a bit. He'll be as strong as me soon at this rate. Frightening thought.

Ha ha brilliant expected nothing less......

[Lost_BMW]

@996 ^

They'll be monsters by the time I've finished with them - well, ex wife thinks so!


Seated low pulley cable row - 140lb = 1 x 215

Seated high angle pulley rows - 180lb = c.45 - just can't remember how many but think it was about 45

Kneeling dumbbell row - 80lb = 1 x 7

Single arm dumbbell row - 80lb = 1 x 13

Seated cable pulldowns - 180lb = 1 x 87 man with gun at head didn't turn up so the 100 target missed!

10 min round on suspended ball

[Countdown]

Today's workout

15 x 3 Lat pulldowns
15 x 3 Bench Press
20 x 3 Leg extensions
15 x 3 Shoulder Press
15 x 3 Fly extensions
20 x 3 Leg curls
15 x 5 Dumbell curls
15 x 5 Tricep extensions
20 x 4 Leg Press
15 x 3 Barbell Riase
15 x 3 Seated row

30 mins treadmill
30 mins Cross trainer

Any suggestions welcome

[BenM77]

996 sps said:

I see you're living the circuit/cross-fit dream Ben!!

I am still enjoying circuits mate, my own watered down versions

The X-Fit day you did last week looked nothing short of crazy !

I get my lad to do some push-ups now and again but he would prefer to wrestle and use me as a punch bag so I am going to get a decent bag and mitts for Christmas

[Lost_BMW]

Countdown said:

Today's workout

15 x 3 Lat pulldowns
15 x 3 Bench Press
20 x 3 Leg extensions
15 x 3 Shoulder Press
15 x 3 Fly extensions
20 x 3 Leg curls
15 x 5 Dumbell curls
15 x 5 Tricep extensions
20 x 4 Leg Press
15 x 3 Barbell Riase
15 x 3 Seated row

30 mins treadmill
30 mins Cross trainer

Any suggestions welcome

Rather a lot of sets in one session? What's the aim, fitness, strength, size etc?

[balders118]

Countdown said:

Today's workout

15 x 3 Lat pulldowns
15 x 3 Bench Press
20 x 3 Leg extensions
15 x 3 Shoulder Press
15 x 3 Fly extensions
20 x 3 Leg curls
15 x 5 Dumbell curls
15 x 5 Tricep extensions
20 x 4 Leg Press
15 x 3 Barbell Riase
15 x 3 Seated row

30 mins treadmill
30 mins Cross trainer

Any suggestions welcome

I'm going to assume that you mean for example, you did 3 sets of 15 reps on seated row rather than 15 sets of 3?

Either way the total volume of the workout is a lot and may indicate that you're not pushing hard enough on each exercise.

I'd also lower your reps. much >12 reps and you're not really achieving much apart form a cardio effect. stick between 8-12.

you might also want to seperate your cardio as that looks like a 3 hour workout to me! And as with the weights if your managing 30 mins of x-trainer after 30 mins of running, you wern't running fast enough!

[Lost_BMW]

BenM77 said:

996 sps said:

I see you're living the circuit/cross-fit dream Ben!!

I am still enjoying circuits mate, my own watered down versions

The X-Fit day you did last week looked nothing short of crazy !

I get my lad to do some push-ups now and again but he would prefer to wrestle and use me as a punch bag so I am going to get a decent bag and mitts for Christmas

With him being so young would a body protector belt and mitts be more interesting for him? I'm getting one for my two, one left a week long bruise on my stomach last week from hos punch practise!