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

[Sideways Rich]

Asterix said:

Read this and weep suckers!

Squats - 5x5 @ 20kg
Bench Press - 5x5 @ 20kg
Barbell Row - 5x5 @ 30kg

That's right! Asterix started Stronglifts 5x5 today.

Joined a proper warehouse type gym with all the free weights I could ever need. My apartment block gym is pants - mostly machines and half of them are faulty.

My aim is to simply get some strength into my feeble body - If I end up looking better, which I hope I shall with a good diet, then all the better.

Good on you chap, an excellent program, good luck with it!

[BenM77]

Yesterday was a mile on the running machine and then a workplace workout. 3 sets of 50kg hang, clean and press. 3 sets of rows with 40kg.


Today was a quick circuit with 25kg ez curl bar. 21,15,9

Overhead press
Curls
Reverse grip rows
Rows
Tricep press

Then another easy mile on the running machine.

[didelydoo]

New plan kicked off tonight, 2 mins between all sets, belt only.

Day 1, week 1>

Squat:
220kg x 2,2,2,2,2,2,2,3
Bench:
120kg x 2,2,2,2,2,2,2,3

• 5 mins break**

Squat:
180kg x 6,6,6
Bench:
100kg x 6,6,6

Hardest session in a long time! Ace.

[militantmandy]

Have finally overcome my nemesis of 80kg squats. Managed 80x6 85x3 and 90x1. Very pleased with that. After that it was wide grip pull ups 3x6 followed by Db shoulder press of 3x6 @ 20 and then an absolutely brutal circuit set. I considered a spew at one point, fortunately it didn't materialise.

[Asterix]

Week 1, Day 2 - Stronglifts 5x5

Squat - 5x5 @ 25kg
OH Press - 5x5 @ 20kg
Deadlift - 3x5 @ 45kg

Squat - I was only meant to go to 22.5kg but I thought the 2.5kg weights were 2.5lbs - oops - but it was easy.
OH Press - I have feeble shoulders so I know it'll be the one I'm going to have to work hard at soon enough.
Deadlift - I should have only done 1x5 but I did the first lot, went to update the app and it said exercise done! I was shocked at that so did another two lots as it felt silly just to do one.

I shall keep to the exact increments and volume as per the program now - I don't want to stumble somewhere because I've tried to rush it.

FYI - I'm 5'11 & 73kg at the mo.

[e600]

Started swimming again...early morning 400 metres crawl, finished my first week (6 sessions, with Saturday off) and feeling a little better. Trying to double it within a month.

[BenM77]

Yesterday

25kg circuit x 5 without putting the bar down.

Military press x10
Curls x10
Rows x10


1 mile on the running machine.

Today

32kg circuit x 10,10,8,6 without putting the bar down.

Military press
Curls
Rows

1 mile on the running machine.

[didelydoo]

Day 2, week 1>

2 mins between sets (this will be standard for the foreseeable future)

deadlift (beltless):
210kg x 2,2,2,2,2,2,2,3
Standing strict:
70kg x 2,2,2,2,2,2,2,3

• 5 mins break**

Standing strict:
50kg x 6,6,6

Good.

[Asterix]

Week 1, Day 3 - Stronglifts 5x5

Squat - 5x5 @ 30kg
Bench Press - 5x5 @ 30kg
Barbell Row - 5x5 @ 32.5kg

No drama at all today - pushed these out fine. Really like the feeling, even at this low weight, to be doing compounds with free weights - kicks the st out of the previous manky machines I've been using.

Edited by Asterix on Friday 11th July 06:59

[BenM77]

32kg circuit x 10,8,6,4 without putting the bar down.

Military press
Curls
Rows


Superset x3 with 40kg ez curl bar.

Push ups x25
Rows x50

1 mile on the running machine.

[didelydoo]

Day 3, week 1>


Squat:
220kg x 2,2,2,2,2,2,3,3
Bench:
120kg x 2,2,2,2,2,2,3,3

Brutal at 0530. 2 min rest periods make it 10x harder.

[mu0n]

I was supersetting squats with lunges yesterday. Eugh.

[Johnny]

Military Press 2x15@20, 2x10@40kg, 1x8@50, 1x6@55kg, 2x3@60kg, 1x1@70kg
DB Shoulder Press 5x10@22kg
Barbell Shrugs 5x12@80kg
Front Raises 5x12@10kg
Superset:
EZ Bar Upright Rows 5x10@40kg
Lat Raises 5x12@10kg

[ViperPict]

PB tonight - 8 reps on weighted chins with 25kg with strict form. Life in the old dog yet! :-)

[Asterix]

Week 2, Day 1 - StrongLifts 5x5

Squat - 5x5 @ 32.5kg
OH Press - 5x5 @ 22.5kg
Deadlift - 1x5 @ 50kg

Deadlifts seem like a cheat, just doing 1 set, but that's what the program says so it's what I'll do.

[didelydoo]

Day 4, week 1>

2 mins rest etc....

deadlift (beltless):
210kg x 2,2,2,2,2,2,3,3
Standing strict:
70kg x 2,2,2,2,2,2,3,3

• 5 mins break**

Deadlift (beltless):
180kg x 6,6,6
Standing strict:
60kg x 6,6,6

Tough 1st week!

[Howitzer]

Last week, 80%!of my PB weights.

3 x 5 160 kilo deadlifts
3 x 5 75 kilo powercleans
3 x 5 95 kilo squats
3 x 5 70 kilo bench

My bench is really poor and my flexibility is no good, it's a deep squat so my PB is quite low while the flexibility slowly gets there.

This week, 90% of my PB weights.

3 x 3 180 kilo deadlifts
3 x 3 82.5 kilo powercleans
3 x 3 105 kilo squats
3 x 3 77.5 kilo bench

Sets of 5 were far harder but I'll try to improve my pbs next week.

Dave!

[Johnny]

Wasn't feeling up to the gym or cycling after a nightshift so just a quick blast at home before I'm in work tonight

6x50 Push Ups
3x40 Decline Push Ups

Ran out of time for any core stuff.

[996 sps]

Qualified for my Channel Relay Swim this weekend - 2 hour no wetsuit swim in Dover Harbour - Bit of a 'cheeky' test.

[Johnny]

Again, post nightshift today and failed to make it to the gym...

5x50 Push Ups

At home.