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

[joshcowin]

BenM77 said:

joshcowin said:

Have you got any advice on different routines, my gym has an 8kg up to a 32kg i think. I have used a 20kg before and am comfortable with the weight.

There are a few workouts and articles in the wiki at the top of this page thanks to Halb.

Here is one of my 300 rep workouts that gets the the blood pumping.

6 rounds at rep 25,21,18,15,12,9

round 1

swing x 25
hands off push ups x 25
sumo deadliest high pull. x 25


No rest between exercises! Only start the second round when you feel you can get through the whole circuit. Try to minimise rest as the whole workout is for time.


Enjoy

thanks will try it out on Friday and report back. I will post my time. (probably going to be pathetic)

[Halb]

After several weeks of floundering around after the 10k challenge, finally settled on a program.
Started my Onus Wunsler version of SS today.
Can't remember the last time I back barbell squat, let alone high-bar.
Also did the deadlift (not done that for a year), worked up to 1x5 (170kg) workset, as per the program. Was very conservative on both the squat and deadlift.
The Press was today, lost strength on that.
Some accessory face-pulls and supine march.

[natcot]

Was bored, saw this, tried it again....

BenM77 said:

Here is one of my 300 rep workouts that gets the the blood pumping.

6 rounds at rep 25,21,18,15,12,9

round 1

swing x 25
hands off push ups x 25
sumo deadliest high pull. x 25

Feel sick now, I did the 12 and 9 sets with two 24s and it's killed me, I'm still waiting for the release of the feel good endorphins! Not often I'm glad I'm stuck at a desk, but today is one of those days.

[BenM77]

natcot said:

Was bored, saw this, tried it again....

BenM77 said:

Here is one of my 300 rep workouts that gets the the blood pumping.

6 rounds at rep 25,21,18,15,12,9

round 1

swing x 25
hands off push ups x 25
sumo deadliest high pull. x 25

Feel sick now, I did the 12 and 9 sets with two 24s and it's killed me, I'm still waiting for the release of the feel good endorphins! Not often I'm glad I'm stuck at a desk, but today is one of those days.

Beast!

I know you're thinking of getting a 32kg but maybe you should go for a 48 ?

[natcot]

BenM77 said:

natcot said:

Was bored, saw this, tried it again....

BenM77 said:

Here is one of my 300 rep workouts that gets the the blood pumping.

6 rounds at rep 25,21,18,15,12,9

round 1

swing x 25
hands off push ups x 25
sumo deadliest high pull. x 25

Feel sick now, I did the 12 and 9 sets with two 24s and it's killed me, I'm still waiting for the release of the feel good endorphins! Not often I'm glad I'm stuck at a desk, but today is one of those days.

Beast!

I know you're thinking of getting a 32kg but maybe you should go for a 48 ?

Not at all, it was slower than when I last did it as I was too greedy with the rest periods!

I'd love a 48, but there is only so much I can do with that weight at the moment, whereas a 32 would sill be challenging but I could do a longer session. I'd have them all if money wasn't an issue. There are plenty of DIY options out there, but I like them to match and look pretty!!

[BenM77]

natcot said:

I'd have them all if money wasn't an issue. There are plenty of DIY options out there, but I like them to match and look pretty!!

The 32kg is a good weight. I bought cast iron red one from the wolverson ebay shop but it is £72 + postage at the moment!


They do a boot polish 32kg for just over £50 which should be good

http://stores.ebay.co.uk/Wolverson-Fitness/Kettleb...

[Halb]

I've asked my gym for a 48...or I've stated I will accept a 40.

[BenM77]

Pretty sure DD bought his 48kg for a right bargain price.

[torqueofthedevil]

Any suggestions for training upper body at home with no weights?

Just done 160 press ups of various types - different hand positions and feet up.

Also did about 60 crunches.

Any suggestions for ways of targeting biceps, shoulders, back etc?

[Digger]

One of those threaded pull-up bars you can put in a suitable doorway? I've got three in my flat but I bought mine to hang hangered washing!

[didelydoo]

BenM77 said:

Pretty sure DD bought his 48kg for a right bargain price.

Less than £50 delivered!

I've been dieting using a bastardised version of carb back loading for a wee while now, BF has dropped right down, but I'd worn my self down by cutting calories a bit too much..... Not trained since he weekend, weight still slowly falling, so expected to be really weak tonight.... got a 150kg CG bench PB and squats were great too. I appear to be loosing BF and retaining/gaining strength. Ace. Weight was 95.5kg this morning, around 96/7 tonight, looking lean to boot.

[natcot]

torqueofthedevil said:

Any suggestions for ways of targeting biceps, shoulders, back etc?

Hand stand push ups HSPUs. Great way to target shoulders and to exhaust triceps. I do them against the living room wall which my wife loves

If you get really good at them you can do them freestanding, which will be awesome at parties when you're smashed!!!

[torqueofthedevil]

natcot said:

torqueofthedevil said:

Any suggestions for ways of targeting biceps, shoulders, back etc?

Hand stand push ups HSPUs. Great way to target shoulders and to exhaust triceps. I do them against the living room wall which my wife loves

If you get really good at them you can do them freestanding, which will be awesome at parties when you're smashed!!!

I tried them once but I hate doing handstands and your head gets in the way!

[BenM77]

didelydoo said:

BenM77 said:

Pretty sure DD bought his 48kg for a right bargain price.

Less than £50 delivered!

I've been dieting using a bastardised version of carb back loading for a wee while now, BF has dropped right down, but I'd worn my self down by cutting calories a bit too much..... Not trained since he weekend, weight still slowly falling, so expected to be really weak tonight.... got a 150kg CG bench PB and squats were great too. I appear to be loosing BF and retaining/gaining strength. Ace. Weight was 95.5kg this morning, around 96/7 tonight, looking lean to boot.

Jeez, less than half price!


Awesome bench. Probably your least talked about but most improved lift?

[didelydoo]

BenM77 said:

Jeez, less than half price!


Awesome bench. Probably your least talked about but most improved lift?

Didn't really need it, but thought it'd be a bargain!

Cheers- bench is creeping up, not something I'm much good at, but I've been working hard on strict pressing and bench recently.

[Regiment]

Long time since i've posted in here but just to update everyone, i'm running the Edinburgh Marathon in May so have been training 7 days a week for that. Not powerlifted since the end of October and at the minute i'm running 6 times a week and cross training twice a week.

I'll be updating this thread a little more often from now on but it won't be anywhere near as interesting, more like "i ran 15miles today", but yep it's all i've really known for a good while now. Current PBs for the distances are 5km 20:32, 10km 45:12 (hoping to break this next Sunday as doing the Lincoln 10km), Half Marathon is 1:45:38 and furstest run was 20miles which i did in 3hours 10 roughly.

[Halb]

What cross training do you do?

[TheBALDpuma]

I LOOVVEEEE PROPER TRAINING!!!

Wednesday effort...

Cleans (p)
3 x 3 at 100kg

Jerks (p)... didn't happen as my knee is a little sore on account of falling of my MTB and I just didn't have the confidence to split.

Push Press
3 x 5 at 80kg

SL box hops
3 x 5 e/l

Reverse sit ups
3 x 5

Ab roll outs
3 x 10

Today's efforts

Box jumps
3 x 5

Deadlifts (p)
3 x 5 at 170kg (starting light on all my primary lifts but these feels especially easy. I feel that it is better to start too light as it will avoid stalling, reduce injury risk and the only downside is it might take a couple of weeks longer to get to peak)

OH Press (p)
3 x 5 at 60kg

Dips
3 x 8 at 50kg

Pull overs
3 x 10 at 37.5kg

[Regiment]

Halb said:

What cross training do you do?

3 x 12 pull-ups
3 x 15 uneven pressups, actually working towards 1 arm pressups
3 x 15 hanging leg raises to parallel

These will be super setted, so 1 set of pull-ups straight into 1 set of pressups and then 1 set of leg raises and then 1 minute break.

3 x 15 Bentover rows 62.5kg
3 x 15 Overhead Press 30kg
3 x 75 seconds planque

These are completed same was as the above with them being super setted.

[Halb]

Ta. I've been considering making running a larger part of my training, which would mean I probably look towards lessening the weights, and look towards a circuit thing.