What training are you doing/have you done today? Vol.2
Discussion
didelydoo said:
Day 1, week 2>
Squat:
220kg x 2,2,2,2,2,3,3,3
Bench:
120kg x 2,2,2,2,2,3,3,3
100kg x 6,6,7
0530 session, very though work. Getting more used to the short rest periods, but having trouble staying tight for the last reps of the later squats sets, bit of glute pain because of this.
Is this, or is this based on, Doug Hepburn's "program A"?Squat:
220kg x 2,2,2,2,2,3,3,3
Bench:
120kg x 2,2,2,2,2,3,3,3
100kg x 6,6,7
0530 session, very though work. Getting more used to the short rest periods, but having trouble staying tight for the last reps of the later squats sets, bit of glute pain because of this.
TheBALDpuma said:
Is this, or is this based on, Doug Hepburn's "program A"?
Well spotted- it's program A- fancied something a bit different, and this looked up my street. Some of the later 'pump' sets have been dropped as he'd said later in his career that they were overkill and could slow progress- having tried them, I'd have to agree. It's very tough so far.didelydoo said:
Well spotted- it's program A- fancied something a bit different, and this looked up my street. Some of the later 'pump' sets have been dropped as he'd said later in his career that they were overkill and could slow progress- having tried them, I'd have to agree. It's very tough so far.
I've followed it loosely in the past, and am considering it again as my next cycle when I come off the current program as it's currently low set, higher rep so Program A is a nice antidote to that.I posted on here a month ago on a bulking routine which i have now ditched, and on some good advice on here and from friends in strength & conditioning circles got a new routine.
Trying to complete an overall body workout rather than split into muscle groups.
Squats
Dead lifts
Back Row
Wide Grip Chin-Ups
Bench Press
Shoulder Press
Bicep curls (21's)
Triceps (skulls or cable extension)
All are 3 sets, reps between 8-12. Session takes about 45-50mins to complete 2 or 3 times a week if I can.
Anything I am missing and should include?
Trying to complete an overall body workout rather than split into muscle groups.
Squats
Dead lifts
Back Row
Wide Grip Chin-Ups
Bench Press
Shoulder Press
Bicep curls (21's)
Triceps (skulls or cable extension)
All are 3 sets, reps between 8-12. Session takes about 45-50mins to complete 2 or 3 times a week if I can.
Anything I am missing and should include?
Challo said:
I posted on here a month ago on a bulking routine which i have now ditched, and on some good advice on here and from friends in strength & conditioning circles got a new routine.
Trying to complete an overall body workout rather than split into muscle groups.
Squats
Dead lifts
Back Row
Wide Grip Chin-Ups
Bench Press
Shoulder Press
Bicep curls (21's)
Triceps (skulls or cable extension)
All are 3 sets, reps between 8-12. Session takes about 45-50mins to complete 2 or 3 times a week if I can.
Anything I am missing and should include?
You've got the bases covered there. I'll just say that if you're getting through that in 45 mins I don't think you are pushing yourself hard enough!Trying to complete an overall body workout rather than split into muscle groups.
Squats
Dead lifts
Back Row
Wide Grip Chin-Ups
Bench Press
Shoulder Press
Bicep curls (21's)
Triceps (skulls or cable extension)
All are 3 sets, reps between 8-12. Session takes about 45-50mins to complete 2 or 3 times a week if I can.
Anything I am missing and should include?
TheBALDpuma said:
Challo said:
I posted on here a month ago on a bulking routine which i have now ditched, and on some good advice on here and from friends in strength & conditioning circles got a new routine.
Trying to complete an overall body workout rather than split into muscle groups.
Squats
Dead lifts
Back Row
Wide Grip Chin-Ups
Bench Press
Shoulder Press
Bicep curls (21's)
Triceps (skulls or cable extension)
All are 3 sets, reps between 8-12. Session takes about 45-50mins to complete 2 or 3 times a week if I can.
Anything I am missing and should include?
You've got the bases covered there. I'll just say that if you're getting through that in 45 mins I don't think you are pushing yourself hard enough!Trying to complete an overall body workout rather than split into muscle groups.
Squats
Dead lifts
Back Row
Wide Grip Chin-Ups
Bench Press
Shoulder Press
Bicep curls (21's)
Triceps (skulls or cable extension)
All are 3 sets, reps between 8-12. Session takes about 45-50mins to complete 2 or 3 times a week if I can.
Anything I am missing and should include?
Looks tough 996!
What's your last challenge?
On the dreaded back shift at the moment so it's just been a bit of weights and a quick run every morning.
I have ten days off starting Friday and will be upping the running to 5k. It's doing my ankle the world of good which counteracts playing football with my boys down the field
Week 2, Day 3 - StrongLifts 5x5
Squat - 5x5 @ 37.5kg
OH Press - 5x5 @ 25kg
Deadlift - 1x5 @ 55kg
All PBs
I suppose they all will be until I stall as I've never done any of the weights with barbells before.
So I suppose the first 'cool' benchmark will be Deadlifting my own weight followed by the squat and bench.
I foresee the OH Press being the first to stall, with the Barbell Row afterwards because of grip/forearm weakness - I suppose I'll have to use straps if that's the case.
Squat - 5x5 @ 37.5kg
OH Press - 5x5 @ 25kg
Deadlift - 1x5 @ 55kg
All PBs
I suppose they all will be until I stall as I've never done any of the weights with barbells before.
So I suppose the first 'cool' benchmark will be Deadlifting my own weight followed by the squat and bench.
I foresee the OH Press being the first to stall, with the Barbell Row afterwards because of grip/forearm weakness - I suppose I'll have to use straps if that's the case.
Good session today except I decided to go back into squatting at the weight I left it at, mainly because it should be a sub max lift anyway and also because ego. Anyway 2 x 5 at 165kg. All fine. Just before my third set my inner thigh feels tight so I body weight squat to sus it out. I don't come back up. My inner thigh cramps right up and it hurts like f
k. Still pretty sore but in hoping it will ease of for tomorrow.
k. Still pretty sore but in hoping it will ease of for tomorrow. Gassing Station | Health Matters | Top of Page | What's New | My Stuff