What training are you doing/have you done today? Vol.2
Discussion
Jefferson Steelflex said:
Thanks for that, very helpful. I'll keep working on the laterals and front raises as using the girly weights is a tad embarrassing.
My OHP is ok I guess because I have strong-ish triceps and they seem to give out before the shoulder even starts to tire. My OHP technique is ok, but I was missing an important piece of information - the 35kg is seated on a smith machine as I'm coming back from a shoulder dislocation and don't like the feeling at the moment of pressing overhead.
Once i start free weight on them, I might actually go to using dumbells just to see if there is an imbalance.
What exercises did the physio suggest and why did he think your shoulders were weak versus the chest/arms? If based on the bench versus OHP numbers I would disagree.My OHP is ok I guess because I have strong-ish triceps and they seem to give out before the shoulder even starts to tire. My OHP technique is ok, but I was missing an important piece of information - the 35kg is seated on a smith machine as I'm coming back from a shoulder dislocation and don't like the feeling at the moment of pressing overhead.
Once i start free weight on them, I might actually go to using dumbells just to see if there is an imbalance.
I would personally look at working the rotator cuff muscles to get some strength and stability in there plus I would ditch the machine and start ohp with light dumbells working the weight up slowly over time. I'm not a big fan of later raises but if you must do them, make sure your form is right as they can be harsh on the shoulders.
Good luck getting over your dislocation.
There was lots of rotator cuff work as well, I'm also doing lying rotator cuff exercises with a dumbbell (external and internal rotation) currently at 4kg external and 6kg internal. I Didnt do these at the gym yesterday but will do a few sets each week.
Today...
9.2 miles in 1hr 17mins on a cold rainy Sunday morning. Felt pleased with myself even getting out of bed at 8am for that.
Today...
9.2 miles in 1hr 17mins on a cold rainy Sunday morning. Felt pleased with myself even getting out of bed at 8am for that.
Jefferson Steelflex said:
There was lots of rotator cuff work as well, I'm also doing lying rotator cuff exercises with a dumbbell (external and internal rotation) currently at 4kg external and 6kg internal. I Didnt do these at the gym yesterday but will do a few sets each week.
Today...
9.2 miles in 1hr 17mins on a cold rainy Sunday morning. Felt pleased with myself even getting out of bed at 8am for that.
Out of bed at 8am! Cry me a river Today...
9.2 miles in 1hr 17mins on a cold rainy Sunday morning. Felt pleased with myself even getting out of bed at 8am for that.
I was woken up at 0530 by my little boy... 8am is a dream for me!
Workout this evening:
Bench press: 5 @ 80kg; 5 @ 90 kg; 7 @ 95kg (reps PB for a few years)
Squats: 18 @ 80kg
Pec fly: 3 x 10 @ 20kg
Also some pull ups along the way.
A very quick workout because my back and legs are still a bit sore from Friday, and because I am lazy and get no sleep.
My new approach (3 weeks in) has already got me feeling quite a lot stronger.
Workout this evening:
Bench press: 5 @ 80kg; 5 @ 90 kg; 7 @ 95kg (reps PB for a few years)
Squats: 18 @ 80kg
Pec fly: 3 x 10 @ 20kg
Also some pull ups along the way.
A very quick workout because my back and legs are still a bit sore from Friday, and because I am lazy and get no sleep.
My new approach (3 weeks in) has already got me feeling quite a lot stronger.
Pretty good weekend of training. Yesterday and hour and a half on the turbo (zwifting) 80% gas, left felt good. Then I took an inflammatory for a couple of ailments I've got (reluctantly) and it just knocked me sideways. Really bad stomach cramp and a little bit of nausea. Will definitely think twice about taking these again.
Popped to the gym in the evening, really not expecting much, however it was a really good workout. Back to the gym this evening for more lighter pumpy stuff, felt good. Not before smashing out a pretty f
king huge effort on the turbo this morning. Ride below.
https://www.strava.com/activities/832776619
Popped to the gym in the evening, really not expecting much, however it was a really good workout. Back to the gym this evening for more lighter pumpy stuff, felt good. Not before smashing out a pretty f
king huge effort on the turbo this morning. Ride below.https://www.strava.com/activities/832776619
0500 session>
Push press: 3x3 100kg, 5x5 92.5kg, 3x8 80kg
Machine press: 60kg x 3F
chest and delt accessory stuff with bands
Decent when I got going, which was about 30min s before I could get in a decent position overhead.... mobility could do with some work....
Also did some sledge hammer levering between sets, which was fun: https://www.instagram.com/p/BPUR8oKBfpt
Push press: 3x3 100kg, 5x5 92.5kg, 3x8 80kg
Machine press: 60kg x 3F
chest and delt accessory stuff with bands
Decent when I got going, which was about 30min s before I could get in a decent position overhead.... mobility could do with some work....
Also did some sledge hammer levering between sets, which was fun: https://www.instagram.com/p/BPUR8oKBfpt
Came 3rd in a Yorkshire and Northe East Winter Open powerlifting comp yesterday. Best total I've got in comp, which I'm happy with as I took the squat really easy as I'm coming back from injury.
Total 620kg
Squat
190kg F (stumbled forward and got 3 reds - first time I've done heavy singles since august. Not an inspiring start!)
200kg
210kg - easiest of the lot!
Bench
140kg
150kg
157kg F - thought it was going to be easy! it wasn't!
Deadlift
240kg
250kg
260kg - second time I've lifted this and it felt easy, especially happy as the heaviest I've lifted since august is 240kg and I've only done it once
Total 620kg
Squat
190kg F (stumbled forward and got 3 reds - first time I've done heavy singles since august. Not an inspiring start!)
200kg
210kg - easiest of the lot!
Bench
140kg
150kg
157kg F - thought it was going to be easy! it wasn't!
Deadlift
240kg
250kg
260kg - second time I've lifted this and it felt easy, especially happy as the heaviest I've lifted since august is 240kg and I've only done it once
Well done, TheBALDpuma. Some impressive figures there!
Today (with my not-so-impressive session), I did:
Back Extension - 2x20
Leg Press - 10 x 12-1 rep (up to 360kg worth of plates). Legs like jelly after these.
Bench Press - 4x5 (80-110kg), 1x4 with 120kg (failed on 5th, spotter bars saved me..), 1x2 with 125kg and a single with 130kg. Was spent by then.
Power Clean - 8x2 (up to 90kg - always feel weaker on these on a Monday)!
BB Clean and Press - 5x5 (Just up to 65kg today)
Wide grip Pull Up (neck to bar - BW plus 15kg) - 7x5 reps
Deadlift - 5x1 (150kg, following my separate DL schedule).
Pendlay Row - 5x5 (up to 120kg)
Back Extension - 2x20
Much warmer today, so had decent HR and started to sweat much earlier into the session..
Today (with my not-so-impressive session), I did:
Back Extension - 2x20
Leg Press - 10 x 12-1 rep (up to 360kg worth of plates). Legs like jelly after these.
Bench Press - 4x5 (80-110kg), 1x4 with 120kg (failed on 5th, spotter bars saved me..), 1x2 with 125kg and a single with 130kg. Was spent by then.
Power Clean - 8x2 (up to 90kg - always feel weaker on these on a Monday)!
BB Clean and Press - 5x5 (Just up to 65kg today)
Wide grip Pull Up (neck to bar - BW plus 15kg) - 7x5 reps
Deadlift - 5x1 (150kg, following my separate DL schedule).
Pendlay Row - 5x5 (up to 120kg)
Back Extension - 2x20
Much warmer today, so had decent HR and started to sweat much earlier into the session..
TheBALDpuma said:
Came 3rd in a Yorkshire and Northe East Winter Open powerlifting comp yesterday. Best total I've got in comp, which I'm happy with as I took the squat really easy as I'm coming back from injury.
Total 620kg
Squat
190kg F (stumbled forward and got 3 reds - first time I've done heavy singles since august. Not an inspiring start!)
200kg
210kg - easiest of the lot!
Bench
140kg
150kg
157kg F - thought it was going to be easy! it wasn't!
Deadlift
240kg
250kg
260kg - second time I've lifted this and it felt easy, especially happy as the heaviest I've lifted since august is 240kg and I've only done it once
Great stuff! Competing is so different to gym work - I was always able to do so much better with just the adrenaline of the event! It seemed to cripple other folk though!Total 620kg
Squat
190kg F (stumbled forward and got 3 reds - first time I've done heavy singles since august. Not an inspiring start!)
200kg
210kg - easiest of the lot!
Bench
140kg
150kg
157kg F - thought it was going to be easy! it wasn't!
Deadlift
240kg
250kg
260kg - second time I've lifted this and it felt easy, especially happy as the heaviest I've lifted since august is 240kg and I've only done it once
Some great lifts in here recently!
Into the second week of Madcow now, still surprised by how knackered I am after 5x5 on 3 compound exercises but really enjoying it so far. I've been living in a hotel for the past couple of weeks so I probably need to eat slightly better this week to compensate for all the full English breakfasts I've been having!
Into the second week of Madcow now, still surprised by how knackered I am after 5x5 on 3 compound exercises but really enjoying it so far. I've been living in a hotel for the past couple of weeks so I probably need to eat slightly better this week to compensate for all the full English breakfasts I've been having!
Today>
Deadlift from 4" blocks: 3x2 @ 220kg 5x5 @ 180kg
BOR: 3 sets F @ 140kg
Chins: 3 sets F
Hammer curls: 3 sets F 25kg DB's
Done. Easing my way back in to full deadlifts. Funny, attempting to get text book form and the pulls were slow and slightly sore. Reverting to my natural pulling tech with out the belt, and they flew up with no pain. So I'm going to stick with what suits me best!
Deadlift from 4" blocks: 3x2 @ 220kg 5x5 @ 180kg
BOR: 3 sets F @ 140kg
Chins: 3 sets F
Hammer curls: 3 sets F 25kg DB's
Done. Easing my way back in to full deadlifts. Funny, attempting to get text book form and the pulls were slow and slightly sore. Reverting to my natural pulling tech with out the belt, and they flew up with no pain. So I'm going to stick with what suits me best!
diddely - can you describe your go-to technique versus trad technique?
Curious
I've still got nothing much to report really, I was aiming for a 205kg deadlift @69/70kg BW by the end of 2016 but only narrowly missed it, mainly because I hammered it a bit too much on my final week and got impatient.
Lesson learned.
I lift beltless & strapless but at Christmas I bought a belt from strength shop (tapered style) and have only briefly experimented with it. Surprised at how different the lifting experience is with the belt. Actually made it harder, not easier!
Curious
I've still got nothing much to report really, I was aiming for a 205kg deadlift @69/70kg BW by the end of 2016 but only narrowly missed it, mainly because I hammered it a bit too much on my final week and got impatient.
Lesson learned.
I lift beltless & strapless but at Christmas I bought a belt from strength shop (tapered style) and have only briefly experimented with it. Surprised at how different the lifting experience is with the belt. Actually made it harder, not easier!
I find the Deadlift (for reps) is the most exhausting exercise and the one that takes the longest to recover from - even if I think I have recovered, when I try again, it's clear that I have not. All other exercises, no matter how much I have hammered them out is sets, reps and weight, are fine to do again 48 hours later. Not Deadlifts, though.
Here's my tech: https://www.instagram.com/p/BMEeZknhhT1 - bit stiff leg, round upper back, head down, beltless. Traditional tech pretty much recommends the opposite in every respect!
However, it's served me well. Note- it's only my upper back that's rounded, core is still tight.
However, it's served me well. Note- it's only my upper back that's rounded, core is still tight.
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