What training are you doing/have you done today? Vol.2
Discussion
ORD said:
Great stuff. She'll learn a lot more from you than the PT, and she'll make some progress!
Cheers 
I think she prefers the BB compound stuff to the light DB's her PT has her do. When she first started a few weeks back, she couldn't move the 40kg BB and 10kg plates off the floor, insisting it was too heavy. On Saturday, she did it again and surprised herself by doing 8 reps (only told her to do 5). She was genuinely surprised and very happy. I told her she needs to hone her form before going any higher, though. She is 5'11" (4" taller than me)!, and she didn't use her legs (squat down) as much as she should when Deadlifting, so we'll work on that next time.ORD said:
Jamie VTS said:
Testing lifts tonight managed to hit pbs across the board.
155 back squat, 180 deadlift and 80 bench for a 415 total @73kg body weight.
Well done, Jamie!155 back squat, 180 deadlift and 80 bench for a 415 total @73kg body weight.
Squat and deadlift look much better than bench. Are you recovering from a shoulder injury?
Jamie VTS said:
Thank you, pleased with the total. Road to 500 now! In answer to your question ..No! My bench is just weak as piss and I've always neglected it. Starting smolov jr for my bench this week alongside my usual training.
Others on here will probably know better than me, but I would be quite reluctant to do any high volume bench press training with a BB. Frequent, maybe, but not lots of volume. You could strengthen your triceps, chest and anterior delts with exercises that are less likely to result in injury and wear and tear. If I wanted to increase my BB bench press quickly I would probably do the following:
Chest exercises like cable flies twice per week.
Tricep exercises like rope pull downs and overhead extensions twice per week.
DB bench press once per week (hypertrophy reps - 12 or so)
BB bench press once per week (strength / hypertrophy reps - 5-8)
OHP once or twice per week.
Not many people have the shoulders to tolerate lots of BB bench pressing. You'll also want to be doing loads of horizontal pulling (rows) if you up your horizontal pushing.
All this said, my bench press is much closer to stalling than my other lifts (at around 120kg at a bw of 83kg). It is probably going up about 1-2 kg per month.
Recap
Sunday
SSB squats - 10x60kg x2 . 8x80kg x3. 5x100kg x3.
Squats - 10x80kg x2. 8x100kg x3. 5x140kg x3
Deadlifts - 10x100kg x2. 3x140kgx2. 2x150kgx2. I really struggle with deadlifts, I like to think its because I am tall (6ft 1) although there are taller people in the gym squatting more, so it's a poor excuse.
Leg press 10x200kgx3
Leg extension
Hamstring curls
Calves
Monday
Bench Press 2x60kg x2. 3x100kg x2. 5x120kgx5
Dumbbell incline 3x50kg x5. (total 100kg)
Cable flys
Chest press 8x100kg x3. Drop set 5x80kgx3
Triceps
The work gym changing rooms and showers are closed so I can's get my AM cardio in this week. May do a circuits class this week.
My wedding next week so I am also on a calorific deficit.
Sunday
SSB squats - 10x60kg x2 . 8x80kg x3. 5x100kg x3.
Squats - 10x80kg x2. 8x100kg x3. 5x140kg x3
Deadlifts - 10x100kg x2. 3x140kgx2. 2x150kgx2. I really struggle with deadlifts, I like to think its because I am tall (6ft 1) although there are taller people in the gym squatting more, so it's a poor excuse.
Leg press 10x200kgx3
Leg extension
Hamstring curls
Calves
Monday
Bench Press 2x60kg x2. 3x100kg x2. 5x120kgx5
Dumbbell incline 3x50kg x5. (total 100kg)
Cable flys
Chest press 8x100kg x3. Drop set 5x80kgx3
Triceps
The work gym changing rooms and showers are closed so I can's get my AM cardio in this week. May do a circuits class this week.
My wedding next week so I am also on a calorific deficit.
Second week of running at work during lunch, managed 3.5 miles at 8min/mile. Still a way to go to get back on track after a few weeks off.
Was thinking of getting some weights to improve my upper body but not sure where to start, think I still have some dumbbells in the garage. Usually I'm just running and cycling so I look like I only do leg days hehe.
Was thinking of getting some weights to improve my upper body but not sure where to start, think I still have some dumbbells in the garage. Usually I'm just running and cycling so I look like I only do leg days hehe.
didelydoo said:
My gym bought a load of these- none of them work any more- all stretched out and don't grip.
They then got these - https://www.amazon.co.uk/Aluminium-Olympic-Collar-... - which so far work great- good option.
I think I'll get them!!They then got these - https://www.amazon.co.uk/Aluminium-Olympic-Collar-... - which so far work great- good option.
Halb said:
I think I'll get them!!
They seem great so far, but are relatively new, so time will tell. I think for personal use, they'd last really well.For me today>
Preacher curl: 70kg x 4; 60kg x 12
Hammer curl: 25's x 15
Calf press: 200kg x 20
GHR: red bands x 13
Pause squat, beltless, high bar: 190kg x 10
Good, very good. Squats were a thing of beauty- good tempo, tight, great control, very pleased with them!
www.instagram.com/p/BSxmMImjutL
didelydoo said:
They seem great so far, but are relatively new, so time will tell. I think for personal use, they'd last really well.
For me today>
Preacher curl: 70kg x 4; 60kg x 12
Hammer curl: 25's x 15
Calf press: 200kg x 20
GHR: red bands x 13
Pause squat, beltless, high bar: 190kg x 10
Good, very good. Squats were a thing of beauty- good tempo, tight, great control, very pleased with them!
www.instagram.com/p/BSxmMImjutL
You're not wrong, DD!
I have VERY rarely seen such good squatting form with serious weight, especially at good depth like that. You go very deep given that you (from what I can see) are maintaining a lot of tension in the lower back and abs. Almost everyone relaxes a little to get below parallel. You are doing exactly what the credible writers suggest is safest (and best for maintaining strength increases for advanced lifters) way to squat - keep the tension and push out of the hole without a bounce.
I find that I can get to parallel but nothing below parallel without letting the tension decrease slightly and then bouncing out of the hole a bit. To be honest, I think my abs are the weak link - I do no specific core work, so although my lower back is strong from squats and deadlifts, my abs get very little stimulation. Does that sound likely? I know abs are not supposed to be a limiting factor on squats, but i think the weakness in mine is preventing me getting enough intra-abdominal pressure (and so I end up relying simply on strong lower erectors).
May also explain why I find the middle part of deadlifts the hardest (which seems to be rare - others tend to fail off the ground or at lockout).
For me today>
Preacher curl: 70kg x 4; 60kg x 12
Hammer curl: 25's x 15
Calf press: 200kg x 20
GHR: red bands x 13
Pause squat, beltless, high bar: 190kg x 10
Good, very good. Squats were a thing of beauty- good tempo, tight, great control, very pleased with them!
www.instagram.com/p/BSxmMImjutL
You're not wrong, DD!
I have VERY rarely seen such good squatting form with serious weight, especially at good depth like that. You go very deep given that you (from what I can see) are maintaining a lot of tension in the lower back and abs. Almost everyone relaxes a little to get below parallel. You are doing exactly what the credible writers suggest is safest (and best for maintaining strength increases for advanced lifters) way to squat - keep the tension and push out of the hole without a bounce.
I find that I can get to parallel but nothing below parallel without letting the tension decrease slightly and then bouncing out of the hole a bit. To be honest, I think my abs are the weak link - I do no specific core work, so although my lower back is strong from squats and deadlifts, my abs get very little stimulation. Does that sound likely? I know abs are not supposed to be a limiting factor on squats, but i think the weakness in mine is preventing me getting enough intra-abdominal pressure (and so I end up relying simply on strong lower erectors).
May also explain why I find the middle part of deadlifts the hardest (which seems to be rare - others tend to fail off the ground or at lockout).
ORD said:
You're not wrong, DD!
I have VERY rarely seen such good squatting form with serious weight, especially at good depth like that. You go very deep given that you (from what I can see) are maintaining a lot of tension in the lower back and abs. Almost everyone relaxes a little to get below parallel. You are doing exactly what the credible writers suggest is safest (and best for maintaining strength increases for advanced lifters) way to squat - keep the tension and push out of the hole without a bounce.
I find that I can get to parallel but nothing below parallel without letting the tension decrease slightly and then bouncing out of the hole a bit. To be honest, I think my abs are the weak link - I do no specific core work, so although my lower back is strong from squats and deadlifts, my abs get very little stimulation. Does that sound likely? I know abs are not supposed to be a limiting factor on squats, but i think the weakness in mine is preventing me getting enough intra-abdominal pressure (and so I end up relying simply on strong lower erectors).
May also explain why I find the middle part of deadlifts the hardest (which seems to be rare - others tend to fail off the ground or at lockout).
I've got pretty strong abs I think, chunky too- that's why I can still see them at higher body fat % I have VERY rarely seen such good squatting form with serious weight, especially at good depth like that. You go very deep given that you (from what I can see) are maintaining a lot of tension in the lower back and abs. Almost everyone relaxes a little to get below parallel. You are doing exactly what the credible writers suggest is safest (and best for maintaining strength increases for advanced lifters) way to squat - keep the tension and push out of the hole without a bounce.
I find that I can get to parallel but nothing below parallel without letting the tension decrease slightly and then bouncing out of the hole a bit. To be honest, I think my abs are the weak link - I do no specific core work, so although my lower back is strong from squats and deadlifts, my abs get very little stimulation. Does that sound likely? I know abs are not supposed to be a limiting factor on squats, but i think the weakness in mine is preventing me getting enough intra-abdominal pressure (and so I end up relying simply on strong lower erectors).
May also explain why I find the middle part of deadlifts the hardest (which seems to be rare - others tend to fail off the ground or at lockout).
Mostly from heavy squats/deads without a belt I rekon, though I really rate ab rollouts (weighted if you can do) for core strength.
Staying tight is the key to squats- no one fails because their legs aren't strong enough- it's always because the core folds. My hips are very flexible too, which is at odds with pretty much every other joint in my body, which is more like the tin man! Again, I think from deep squats. I definitely feel it in my abs after heavy beltless deads/squats.
didelydoo said:
I've got pretty strong abs I think, chunky too- that's why I can still see them at higher body fat %
Mostly from heavy squats/deads without a belt I rekon, though I really rate ab rollouts (weighted if you can do) for core strength.
Staying tight is the key to squats- no one fails because their legs aren't strong enough- it's always because the core folds. My hips are very flexible too, which is at odds with pretty much every other joint in my body, which is more like the tin man! Again, I think from deep squats. I definitely feel it in my abs after heavy beltless deads/squats.
Thanks - I am going to add rollouts to 2 of my 3 workouts, I think.Mostly from heavy squats/deads without a belt I rekon, though I really rate ab rollouts (weighted if you can do) for core strength.
Staying tight is the key to squats- no one fails because their legs aren't strong enough- it's always because the core folds. My hips are very flexible too, which is at odds with pretty much every other joint in my body, which is more like the tin man! Again, I think from deep squats. I definitely feel it in my abs after heavy beltless deads/squats.
Today:
Squats - 4x12-8 reps and 6x5-1 rep up to 165kg
Bench Press - 3x12-8 reps, 7x1 rep up to 135kg and 5 x drop-sets from 120-100kg (Didn't do half as well as anticipated..)
High Pull - 5x10-5 reps up to 75kg
Power Clean - 8x1 rep up to 95kg
BB OHP - 3x12-8 reps
Deadlift - 1x5 with 160kg
Pendlay Row - 5x5
Wide grip Pull Ups - 4x12-8 reps
Seated Pulley Row - 4x12-10 reps
Felt very tired today, and this was one of the days I thought I'd do well!
Squats - 4x12-8 reps and 6x5-1 rep up to 165kg
Bench Press - 3x12-8 reps, 7x1 rep up to 135kg and 5 x drop-sets from 120-100kg (Didn't do half as well as anticipated..)
High Pull - 5x10-5 reps up to 75kg
Power Clean - 8x1 rep up to 95kg
BB OHP - 3x12-8 reps
Deadlift - 1x5 with 160kg
Pendlay Row - 5x5
Wide grip Pull Ups - 4x12-8 reps
Seated Pulley Row - 4x12-10 reps
Felt very tired today, and this was one of the days I thought I'd do well!
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