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

[Johnny]

Bench 2x20@20, 2x10@60, 2x8@80, 2x3@90kg
Decline DB Press 5x10@30kg/side
Incline Bench 5x10@40kg
Incline DB Flyes 2x8@18, 3x10@14kg

2x15 Decline Weighted Sit Ups w/10kg plate
2x30 Decline Russian Twists w/10kg plate

Happy to have upped the weight a bit on flat bench, had got stuck always doing 10x10@60kg. Felt good and strong.

[didelydoo]

Got a nice 170kg bench PB last night, and a 310kg rack pull- working on a new tech keeping my upper back flat rather than rounded, felt good- very fast when the bar actually gets moving, but needs a bit of practice.
https://www.instagram.com/p/BBqZXvILq4A/?
Failed the bench first time, so took grip in and was a bit more aggressive, more there for the future. There's a wee gym powerlifting comp coming up in 7 weeks, so might adjust training to suit....

[chris watton]

didelydoo said:

Got a nice 170kg bench PB last night, and a 310kg rack pull- working on a new tech keeping my upper back flat rather than rounded, felt good- very fast when the bar actually gets moving, but needs a bit of practice.
https://www.instagram.com/p/BBqZXvILq4A/?
Failed the bench first time, so took grip in and was a bit more aggressive, more there for the future. There's a wee gym powerlifting comp coming up in 7 weeks, so might adjust training to suit....

Quite astounding! My arms were shaking at the elbow with just 125kg! I think you should do well for that PL comp..

---

Had a better lower body day today, compared to Tuesday, with higher, good quality reps..

Squats - 6 sets of 12-10 reps
DB Lunges - 4 sets of 12-10 reps
Hamstring Curls - 4 sets of 20-12 reps
BB Calf Raises - 6 sets of 15 reps
SLDL - 3 sets of 10, 6 & 4 reps
Good Mornings - 3 sets of 10, 6 & 4 reps
Hyperextensions - 3 sets of 20 reps

Month 1 of 4 complete for my Arnold 6 days split..

[Bring on the clowns]

As a long term buyer I'm on the Wolverson mailing list and get regular emails tempting me to get even poorer, but one today had some interesting links to the recent Kettlebell championship they sponsored, including this which might be of interest (but maybe not all the way through!)

https://www.youtube.com/watch?v=N8VlRLo_5hU&fe...

a woman (and not 'big') doing 180 jerks with a 24Kg 'bell!

[Johnny]

Arms & some squats today... Managed to pull/strain my right Tricep too...

6x10 Bodyweight Dips
2x8, 1x6, 3x4 DB French Press EZ Bar @60kg (pulled Tricep when the clip moved and unbalanced the bar on set 2)
1/5x10 Overhead Rope Ext. @27.5/15kg
5x10 Tricep Straight Bar Pushdown @20kg
Barbell Curls 2x12@20kg, 2x8@30kg, 2x5@40kg
Superset x5:
EZ Bar Curls x10/Reverse EZ Bar Curls @20kg

Squats 1x10@40, 5x5@80kg

My upper half is feeling it now and the Tricep is pretty sore. No time to train this weekend, probably a good thing.

[chris watton]

I have ordered this wrist curl exerciser, as I thought it would be more convenient for wrist curls/reverse wrist curls and I could do them in the house:

http://www.amazon.co.uk/gp/product/B0013G3BNI?psc=...

Are they any good, or have I wasted my money?

[smiffy180]

290 deadlift PB!
Not even a true max either, left some in the tank for another day
Very very happy with tonight
https://youtu.be/S_1Fllr5bH8

[chris watton]

I ordered this book from amazon, and it arrived today:

http://www.amazon.co.uk/gp/product/1841263508?psc=...

Had a flick through, and I'm not sure I agree with some of the comments regarding Squats and Deadlifts.

For Squats, the author advocates doing only Half Squats, due to too much knee pressure for parallel or below, and for deadlifts it's worse news, he suggests avoiding them altogether for 'older athletes', stating that way too much pressure is put on the vertebrae.
He starts off by stating that "The bad news for bodybuilders who are traditionalists is that this exercise is dangerous and may be inadvisable"

Anyone agree, should Deadlifts be avoided altogether for us 'older folk', or advised against for younger bodybuilder? I don't!

For the Squat, he states that, "Some people call this the 'Half' Squat. In this authors opinion, however, supporters of the 'Full' or 'Deep' Squat ignore the intense strain the movement places on the knee if heavy weights are used, with the accompanying risk of serious or chronic injury"!

May send this book back...

[LordGrover]

Not familiar with the book or author, but from what you say, it sounds like bks of the first order. Perhaps the rest of the book has merit, but the comments about squats and deads sound 'controversial', to say the least.

[HD Adam]

I've not had an issue yet but it was one of my reasons for starting again with 5x5 so I could start out gradually and get my form nailed before things get heavy.

[ViperPict]

Session last night. Had been a hectic week so wasn't pushing anything too much.

Trap-bar deadlift: 15 x 180kg
Flat bench: 15 x 115kg
Pull-ups: 12 x bodyweight
Dips: 28 x bodyweight
Also some bicep curls but won't embarrass myself with the pathetic weight (some tendinitis pain issues).

[Johnny]

Despite saying I wouldn't be training this weekend I couldn't help myself this morning before I went out.

Nothing major but some full body dumbbell stuff, little rest and lots of. Worked nicely and help loosen up my very sore body.

My Tricep was fine during. It's still a bit sore, but not too bad so hopefully will heal up quickly.

[militantmandy]

ViperPict said:

Session last night. Had been a hectic week so wasn't pushing anything too much.

Trap-bar deadlift: 15 x 180kg
Flat bench: 15 x 115kg
Pull-ups: 12 x bodyweight
Dips: 28 x bodyweight
Also some bicep curls but won't embarrass myself with the pathetic weight (some tendinitis pain issues).

Do you do the trap bar deads to help with squat/deadlift or for general strength? I've often thought of giving them a go but never seem to get round to it.

[ViperPict]

militantmandy said:

ViperPict said:

Session last night. Had been a hectic week so wasn't pushing anything too much.

Trap-bar deadlift: 15 x 180kg
Flat bench: 15 x 115kg
Pull-ups: 12 x bodyweight
Dips: 28 x bodyweight
Also some bicep curls but won't embarrass myself with the pathetic weight (some tendinitis pain issues).

Do you do the trap bar deads to help with squat/deadlift or for general strength? I've often thought of giving them a go but never seem to get round to it.

Mainly as I have issues with hamstring pulls with other deadlift styles when I get up to around 200kg. I think changing to trap-bar has resulted in a better pelvis posture (no referred pain into the groin area any more from sacroiliac joint inflammation).

[chris watton]

Had an very nice Bombay Flame and keema Nan last night, so was all carbed up for today's session - although once again, it was very cold and spent 15 minutes on bike rollers before doing anything else!

Bench Press - 5 sets of 12-7 reps (went for 8 reps on last set but failed)
Incline Bench Press - 4 sets of 12-8 reps
DB Pullovers - 4 sets of 16-10 reps

Wide grip Pull Ups (bar behind head) - 6 sets of 5 reps with bodyweight, and 2 sets of 10 with resistance band
BB BOR - 4 sets of 12-8 reps
Deadlift - 3 sets of 10, 6 & 4 reps
Hyperextensions - 3 sets of 20

Have ordered a pair of gravity inversion boots for ab work - I just know I'm gonna get into trouble with these!

ETA - m also thinking about buying this olymic BB and plate set:
http://www.powerhouse-fitness.co.uk/bodymax-145kg-...

If I had those, I could then buy a leg press machine in the future, as there aren't any that allows for 1" plates..

Edited by chris watton on Sunday 14th February 16:06

[TheJimi]

militantmandy said:

ViperPict said:

Session last night. Had been a hectic week so wasn't pushing anything too much.

Trap-bar deadlift: 15 x 180kg
Flat bench: 15 x 115kg
Pull-ups: 12 x bodyweight
Dips: 28 x bodyweight
Also some bicep curls but won't embarrass myself with the pathetic weight (some tendinitis pain issues).

Do you do the trap bar deads to help with squat/deadlift or for general strength? I've often thought of giving them a go but never seem to get round to it.

I'm a huge fan of trap bar deadlifts. I'm pretty irked that my new gym doesn't have one

Trap deads are superb (in my experience) for assistance to squats. Decent crossover to the oly dead too, but moreso squats.

Brilliant bit of kit, and easily one of the most important items I've ever used.

[LordGrover]

chris watton said:

Had an very nice Bombay Flame and keema Nan last night, so was all carbed up for today's session - although once again, it was very cold and spent 15 minutes on bike rollers before doing anything else!

Bench Press - 5 sets of 12-7 reps (went for 8 reps on last set but failed)
Incline Bench Press - 4 sets of 12-8 reps
DB Pullovers - 4 sets of 16-10 reps

Wide grip Pull Ups (bar behind head) - 6 sets of 5 reps with bodyweight, and 2 sets of 10 with resistance band
BB BOR - 4 sets of 12-8 reps
Deadlift - 3 sets of 10, 6 & 4 reps
Hyperextensions - 3 sets of 20

Have ordered a pair of gravity inversion boots for ab work - I just know I'm gonna get into trouble with these!

ETA - m also thinking about buying this olymic BB and plate set:
http://www.powerhouse-fitness.co.uk/bodymax-145kg-...

If I had those, I could then buy a leg press machine in the future, as there aren't any that allows for 1" plates..

Edited by chris watton on Sunday 14th February 16:06

Stop buying stuff and lift what you've got. It's worked so far and will continue to work.

Oly bars and plates are great, but as you already have the playschool kit there's no reason to change. 20kg plate weighs 20kgs regardless of hole size or finish.

If you want to get bigger/stronger faster, do more squats.
And Deads.

[LordGrover]

TheJimi said:

I'm a huge fan of trap bar deadlifts. I'm pretty irked that my new gym doesn't have one

Trap deads are superb (in my experience) for assistance to squats. Decent crossover to the oly dead too, but moreso squats.

Brilliant bit of kit, and easily one of the most important items I've ever used.

I have a trap bar spare if you want it. Collection only as it's a bit lumpy for letter box.

[TheJimi]

LordGrover said:

TheJimi said:

I'm a huge fan of trap bar deadlifts. I'm pretty irked that my new gym doesn't have one

Trap deads are superb (in my experience) for assistance to squats. Decent crossover to the oly dead too, but moreso squats.

Brilliant bit of kit, and easily one of the most important items I've ever used.

I have a trap bar spare if you want it. Collection only as it's a bit lumpy for letter box.

Cheers dude, very lovely gesture, but alas, I'm a fair distance away!

[TheBALDpuma]

Not an awful squat seqssion today but didn't get the PB I was going for.

1 x 2 at 180kg
1 x 2 at 190kg
1 x 2 at 200kg
1 x 1 at 210kg
1 x 1 at 222kg - failed

Was hard from the start tbh so it was always going to be a struggle to hit a PB.

Pump high bar squats
3 x 6 ar 160kg

Split squats
Up to 6s at 100kg (taking it easy, first single leg knee focused movement I've done since knee injury)

Power cleans
3s up to 100kg