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

[TheJimi]

Hey, clever! I'm gonna try that.

ETA: I tried swings with a 24kg KB in each hand the other night.

Conclusion: B*stard hard!

I'm a ways away from being able to swing two 24's convincingly.

Edited by TheJimi on Thursday 3rd April 15:31

[didelydoo]

Harder than expected to attached the weights to my KB.... 1 pair of tracky bottoms, a few meters of string and 1 roll of tape later and it was done! Looks a monstrosity, but does the job. Training in my greenhouse, so glad it held together.

Swings, high pulls and rows- more strength, less conditioning- hard work

[mcelliott]

Training continuing to go really well - very happy with my condition. Super hard rides at the moment, really good quality stuff. Felt I was flirting with overtraining a week or so ago but I put that down to having a stubborn cold that is reluctant to clear up. The coming week sees me doing lots of hard training rides in the Alpes which should test my winter fitness! Still going to the gym, feel strong and motivated in my workouts, body fat probably around 8% now. Don't particularly want to lose any more at the moment. All's good.

[ambuletz]

Just started lifting today for the first time since maybe late spring last year. Did squats and bench press.

5x10 60kg squats
5x5 50kg bench press.


I know those are pretty pathetic numbers. The heaviest I've squatted is about 95kg. However at my last gym they only had smith machines. I've never done beyond 30kg on a proper squat (used a barbell for that), so I figure I might aswell spend the first few weeks practicing form and getting my balance right.

My bench has always been pretty crap. On the final rep of the 5th set I actually failed it, so now I know what to do incase I do fail.

[dirty boy]

There's a Bodyweight challenge that's been posted up in the gym for about a week, no one has had a go so far.

Up steps DB today.

Bench-press is the current exercise on offer.

Employee/Trainer comes over, group starts to gather (thanks to a bit of banter) asks "how many are you going for?"

I said "I'm going for a PB"

One rep @ 82.5 kg

1. boom

Cue a steady flow of those who laughed at me all weighing themselves! Best out of the bunch was 19 @ 80kg, although one guy did 17 @ 100kg which wasn't bad I thought.

Looks like I have a lot of work to do.

Actually not sure if that is a PB, but it's certainly the best since i've been back.

Was a good crack though, and was the first time Bannatynes felt like a group of people all joining in together. I'm going to aim for 2 by the end of the month.

[Digger]

dirty boy said:

1. boom

Well done though.

[Regiment]

Digger said:

Well done though.

That brought back so many happy memories, walked out of that gym feeling a big man that day

[dirty boy]

I suppose it's a start, I was actually chuffed to bits.

There's a plank challenge too, i'll have a go at that at the end of the month as i'm seriously overweight (5kgs heavier than Oct)

[Johnny]

12 min run, 1.8km ish
Lat Pull Down 3x12@35kg, 2x10@55kg, 1x8@85kg, 1x3@100kg
Lower Back Extension Machine 5x10@45kg
Upper Back Machine 3x10@35kg (hard to hold in a cast)
Seated Cable Row 3x12@35kg, 2x10@45kg
Roman Chair Lower Back Ext. 3x10
Sit Up Bench 3x15
Dip Bar Leg Raises 3x15

Power plate, planks etc & Swissball stretching.

Feeling pretty good!

Happy with maxing out the Lat Pulldown, seeing as I'm in a cast still

[TheBALDpuma]

Had a DL session on Wedneday that went well, today...

High pulls
3 x 3 at 80kg

Squats
3 x 7 at 150kg

Bench press
3 x 7 at 110kg

Bent over row
3 x 8 at 115kg

Chins
3 x 5 at 30kg

[ViperPict]

Not had a chance to get to the gym for a while so tried my first session in anger with my 56kg kettlebell at home. Brutal.

I did three rounds of this routine:

20 swings (actually did an extra set of these)
15 high-pulls
15 rows (each arm)

A different kind of exhausted!

[TheBALDpuma]

Cleans
2 x 3 at 100kg
1 x 3 at 105kg

Jerks
3 x 2 at 100kg

Push press
2 x 5 at 80kg
1 x 4 at 85kg

Box hops
3 x 5

Ab roll outs
3 x 12

Ab activation
3 x 5

[natcot]

rushed for time so quick AMRAP in 15 minutes, using 2 * 24 bells
5 * swings
5 * squats
5 * push press
5 * snatch per hand with single bell

Managed a sad 7 rounds!!

Thought I'd punish myself with the 100 press-up challenge from the training wiki
https://www.youtube.com/watch?feature=player_embed...

Wow, so much tougher than I thought, snuck in just under 4 minutes, but I had to dig deep.

Lots to work on

[Johnny]

12 min run @8km av.
Squats 3x8@60kg, 1x8@70kg, 1x6@75kg, 1x4@80kg, 2x6@60kg
Leg Press 5x10@100kg
Leg Ext. 2x10@35kg, 1x10@45kg, 2x8@55kg
Hamstring Ext 5x10@35kg
Smith Calf Raises 5x20@60kg
Dip Bar Leg Raises 4x20
Roman Chair Oblique Crunch 3x15/side

Stretching etc. & some instruction on deadlifting for next time...

[ambuletz]

5x8 70kg squat (up 10kg over last)
5x8 50kg Deadlift
5x5 60kg bench press (up 10kg over last)

First time doing deadlift in perhaps a year. I was practising form. Rather suprising that I felt a tiny bit dizzy from my 3rd set onwards.
Strange thing is I do not feel as tired as when I went last time (lifting for the first time in ages). Additionally, my heart rate is higher when doing squats and DL, but when it comes to bench press its more of a cooling down session.. is this the case with anyone else?

[benaldo]

Hi Ambuletz - have you had a look at the stronglifts 5x5 programme? It sounds like you are almost following a similar routine...... I've been on it for the past 12 weeks and it has been very good for getting some big improvements and even has a free app to keep track on what you should be doing each session.

I've also got a question for the wider group - I'm just finishing the 5x5 programme and was looking to move on to Wendler 5/3/1 next week. Does anyone have any experience or suggestions of spreadsheets / apps/ websites that are useful - there seems to be loads out there. I'm looking to do more of a bodybuilding rather than power lifting version so some advice on the best assistance work would be great.

[Johnny]

12 Min Run @ 8km/h Av.

5x15 Military Press @ 20kg
Shrugs 5x12@80kg
Front Raises 5x12@12kg
EZ Bar Upright Rows 5x10@30kg
Superset Shrug/OH Raises 24kg KB/5kg DB 3x12/12

Core Stuff/Powerplate/Stretching

Can't really manage the press too well still, cast is in the way and the pressure in the UCL is too painful...

Edited by Johnny on Thursday 10th April 18:46

[ambuletz]

benaldo said:

Hi Ambuletz - have you had a look at the stronglifts 5x5 programme? It sounds like you are almost following a similar routine...... I've been on it for the past 12 weeks and it has been very good for getting some big improvements and even has a free app to keep track on what you should be doing each session.

Stronglifts/starting strength. Almost the same, some even take the mickey and say stronglifts just copied Ripptoe. I've not heard of the app but I will look into it! What improvements has it done for you? For me its a case of losing body fat mainly, but anything else that comes along with it is a bonus.

[didelydoo]

Starting to get the hang of my 75kg KB, enjoying it now!

[ViperPict]

didelydoo said:

Starting to get the hang of my 75kg KB, enjoying it now!

Where the bloody bks did you get one that mass from?! I thought my 56kg was heavy (which it is)! Can you perform full swings with it?!