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

[Badgerboy]

Did my usual set of of deadlifts;

5x5 60kg
1x5 100kg

Decided to see if I could push it today as I was feeling pretty good;

3x1 140kg

3 Plate! Mostly chuffed, over twice my body weight. (I weigh 67kg)

[Jimbo NW]

Does anyone train local to Reading? Been here 5 months and struggling to find a decent gym!

Back in the swing of things now and have lost most the 1.5 stone i gained over "Warm body" times

[ambuletz]

5x5 90kg squat
5x5 50kg bench press (last set was 8reps)
Err.. 5x3reps bent over rows.

Not sure if its my form that sucks or grip strength, but the rows were embarassingly poor.

[TheBALDpuma]

up to 180kg for DLs and 160kg for squats now, both for 5 this week and for 6 on squats tonight. Still not at my max but I feel once I start getting close to 8 on these weights, it will start to get tough, but I don't plan on hitting any barriers for at least another 10% more weight.

[goldblum]

Does anyone know what's happened to Ordinary Chap?

[ambuletz]

Made a very silly mistake. I assumed all the bars were 30kg but it seems like they aren't. Some are 15kg, some 20kg. I've no idea if I was using 30kg or less before, i feel cheated! back to square one I suppose (sort of).

5x5 80kg squat
5x6reps 80kg Deadlift.
5x6 40kg bench. (my bench always sucks, rather embarassing).

Did 20min on arc trainer afterwards, burning an idicated 262approx cals.

[TheBALDpuma]

ambuletz said:

Made a very silly mistake. I assumed all the bars were 30kg but it seems like they aren't. Some are 15kg, some 20kg. I've no idea if I was using 30kg or less before, i feel cheated! back to square one I suppose (sort of).

5x5 80kg squat
5x6reps 80kg Deadlift.
5x6 40kg bench. (my bench always sucks, rather embarassing).

Did 20min on arc trainer afterwards, burning an idicated 262approx cals.

I've been training/coaching in gyms for a fair while now and I've never seen a 30kg bar. General rule, if it's 6ft it's 15kg and if it's 7fr it's 20kg. This will be the case in 99% of circumstances.

[TheBALDpuma]

A good session on sat saw 3 x 3 at 110kg for cleans and some other bits and bobs for Oly tech. Good session.

Sunday I was out on the bike, came off and hit my knee on the frame. My knees are so delicate, it's very very sore today and I was in a lot of pain yesterday. Some knee/chin pads are on order and I think I'll be resting it for most of the week. I did this a few months ago and tried to train through the pain and I think it just prolonged it!

[TheBALDpuma]

Felt a lot better yesterday so DLed and it's sore again today, so gunna miss squats today.

DLs
3 x 6 at 180kg

OH press
3 x 6 at 70kg

Dips
3 x 8 at 50kg

Pull overs
3 x 5 at 42kg

[MMA4life]

Thursday 15th May
Deadlifts
70kg x 5 x 2 sets
110kg x 5
150kg x 5
190kg x 1
210kg x 1
220kg x 1
230kg x 1, 1, 1
190kg x 6, 6, 6

Inc BB Press (All Paused Reps)
Bar x 20
60kg x 5
80kg x 5
90kg x 3 x 10 sets

Wide Grip Lat Pulldown
84kg x 8, 7
77kg x 8, 7

[TheBALDpuma]

Had a bash at squatting tonight and about 95% of BW plus bar was being pushed through the good leg, with pain in the bad one so I figured best not test it under load!

Bench Press
1 x 8 at 115kg
2 x 7 at 115kg - annoying! One more chance then I'm gunna up the weight and drop to 3,4,5,6 on BP.

BOR
3 x 8 at 120kg

Chins
3 x 3 at 40kg

Ab activation work
3 x 8

[Vxrconvert]

Big back workout today

Wide grip pull ups - 3 sets, 15, 10, 8

Rack pulls - 4 sets, 180, 190, 200, 200kgs, 8,8,6,6 reps

Lat pull down - 3 sets 90kg 10 reps each set

T-bar row - 4 sets working up to 70kg 6-8 reps

Straight arm pull down on cables 3 sets of 8-10 reps cant remember the weight!

Was in bits by the end, really enjoying the rack pulls, always something satisfying seeing the bar bend as you pick it up!

[DeDe]

Recent stuff -
https://www.youtube.com/watch?v=kSOiMjPo1b8
https://www.youtube.com/watch?v=kpHnLPfZNUo
https://www.youtube.com/watch?v=GDkUZU0bzlM

Hope everyone is going well

[mu0n]

Not sure how I compare to what I was doing some months back, but mixed up my training quite a lot. Trying to drop a few pounds.

Incline bench DB: 12x24kgs, 12x30kgs, 8x40kgs, 6x44kgs, 6x44kgs, 6x44kgs (spotted)
Flat bench BB: 6x80kgs, 6x100kgs, 5x110kgs (spotted) 4x110kgs (spotted)
Incline DB flies: 12x16kgs, 10x24kgs, 8x32kgs
Dips: 6xBW, 10xBW+20kgs, 8xBW+20kgs, 5xBW+20kgs

We then just superset machine flies with single behind head DB presses, finished with tri pushdowns and a small core circuit x3.

Not paritcularly happy with my focus, energy or lack of losing BF at the moment. Only myself to blame. :/

[Johnny]

2x15, 5X10 Military Press @ 20/40kg
Shrugs 5x12@80kg
Lat Raises 5x12@8kg
EZ Bar Upright Rows 3x10@30kg

[mu0n]

Brutal biceps workout/superset

Ez bar + 2.5kg each side x 50 reps. 60s rest then 5kg per side x 40 reps, 7.5kgs and 30 reps, 10kgs and 20 reps then 12.5kgs and 10 reps. Then wide grip go back the way starting with the 12.5kgs so you finish on 50 x on the 2.5's. Blows your arms up quite literally!

[dondan]

Short answer.... not a lot! I've been out of the gym for 8 years and just eased myself back in with a small 40 minute session.

Pec Deck
3 drop sets from 40-60kg

Chest press
3 drop sets from 30-50kg

Lat pull down
3 drop sets 30-60kg

Forgot how hard even low weights were in all this time, it hurt quite a bit. I followed it up with a nice 1k swim after which I was hanging.

Long may it continue, I feel great now

[TheBALDpuma]

Yesterday's session has left my legs in peices. It was only 10 days off squatting! never again will I take a rest from it!

Squats
3 x 7 at 160kg

Bench Press
2 x 8 at 115kg
1 x 7 at 115kg

BOR
2 x 8 at 120kg
1 x 8 at 125kg

Chins
3 x 3 at 40kg

Clean pulls
3 x 3 at 100kg

DLs at midday. Not sure my legs will handle it though!

[mu0n]

TheBALDpuma said:

Yesterday's session has left my legs in peices. It was only 10 days off squatting! never again will I take a rest from it!

Squats
3 x 7 at 160kg

Bench Press
2 x 8 at 115kg
1 x 7 at 115kg

BOR
2 x 8 at 120kg
1 x 8 at 125kg

Chins
3 x 3 at 40kg

Clean pulls
3 x 3 at 100kg

DLs at midday. Not sure my legs will handle it though!

They're good numbers. Are your squats below parallel? Trying to work my way up on squats. We've been mixing up; parallel or below working up to 3-4 reps on heavies and then alternating with the next time doing full ATG with a slight pause at the bottom but for more reps. This week it's the latter.

Also, what's your form like on BOR? I feel I can go quite heavy on them but I end up being fairly upright but I just try to get that squeeze at the top of your back.

I saw this posted on by Lou Feringo yesterday for shoulders I might give a bash with today.

http://ferrignofit.com/2014/05/shoulders/

[Johnny]

mu0n said:

Brutal biceps workout/superset

Ez bar + 2.5kg each side x 50 reps. 60s rest then 5kg per side x 40 reps, 7.5kgs and 30 reps, 10kgs and 20 reps then 12.5kgs and 10 reps. Then wide grip go back the way starting with the 12.5kgs so you finish on 50 x on the 2.5's. Blows your arms up quite literally!

Hmmm, just leaving for the gym to do arms... Might have to give this a go!