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

[smiffy180]

Halb said:

Anyone going to the expo at the weekend?

Adz the rat is. I wanted to but at a wedding

[didelydoo]

Squats Wednesday, bench earlier today. Nothing too exciting, but progress is being made and fat seems to be shedding well.

[BillPeart]

BenM77 said:

BillPeart said:

Looks like very good news then. I wonder if there is anyone, anywhere who trains for long and doesn't suffer from bloody injuries?! I'm riddled with the barstards.

I changed from strength training to high rep conditioning circuits/complexes and haven't had as much as a niggle in years. Haven't lost strength but I'm a lot fitter so it's win win

I'm so wrecked even that doesn't work fully!

Good for fitness agreed, but I still get issues with my delts and elbows even doing body weight circuits and cable work. Just a ruin I guess!

[TheBALDpuma]

Nice easy session today. Some fairly heavy bench rows but then very light pull overs, one arm rows, CoughbicepcurlsCough, and upright rows. Basically a light upper body session that didn't involve pressing or pulling from overhead on account of my shoulder, and no lower body or upperback work involving the lower back, on account of resting my back today. Happy i've been in and moved some weights around though.

[BenM77]

BillPeart said:

BenM77 said:

BillPeart said:

Looks like very good news then. I wonder if there is anyone, anywhere who trains for long and doesn't suffer from bloody injuries?! I'm riddled with the barstards.

I changed from strength training to high rep conditioning circuits/complexes and haven't had as much as a niggle in years. Haven't lost strength but I'm a lot fitter so it's win win

I'm so wrecked even that doesn't work fully!

Good for fitness agreed, but I still get issues with my delts and elbows even doing body weight circuits and cable work. Just a ruin I guess!

Injuries suck

I've got a dodgy elbow with reduced movement from a fracture years ago. It flares up with heavy (for me!) presses so I stick with lighter weights. Then there's my ankle that is so worn that I was close to getting it fused!


That's why I was happy to change my training style. Full body circuits work well for me

[_bryan_]

Squat 4x5 ramped, last set same as 3rd
Oh Press 5x5 ramped.
Deadlift 5x5 ramped.
Leg Raises, Back extensions, Lateral raises, all done 3x10 in a circuit.

[BillPeart]

BenM77 said:

BillPeart said:

BenM77 said:

BillPeart said:

Looks like very good news then. I wonder if there is anyone, anywhere who trains for long and doesn't suffer from bloody injuries?! I'm riddled with the barstards.

I changed from strength training to high rep conditioning circuits/complexes and haven't had as much as a niggle in years. Haven't lost strength but I'm a lot fitter so it's win win

I'm so wrecked even that doesn't work fully!

Good for fitness agreed, but I still get issues with my delts and elbows even doing body weight circuits and cable work. Just a ruin I guess!

Injuries suck

I've got a dodgy elbow with reduced movement from a fracture years ago. It flares up with heavy (for me!) presses so I stick with lighter weights. Then there's my ankle that is so worn that I was close to getting it fused!


That's why I was happy to change my training style. Full body circuits work well for me

Your training is probably the closest to how mine has been for the last few years, though I don't have a kettle bell now, using sandbags, medicine balls and power clubs instead.

Elbows flare up too easily after too many years on a speedball. Now on a comeback and hoping not to do too much damage!

[BenM77]

BillPeart said:

Your training is probably the closest to how mine has been for the last few years, though I don't have a kettle bell now, using sandbags, medicine balls and power clubs instead.

Elbows flare up too easily after too many years on a speedball. Now on a comeback and hoping not to do too much damage!

Sounds great!

There's a real freedom with this kind of training IMO. Not saying it's better than strength training but if it means you stay injury free then it's a winner

I've been thinking of adding a medicine ball to my home gym recently. I've got a punch bag so it's kind of essential for the whole Rocky theme

[dalzo]

Leg day today, first week of training since February!

Leg press x 5
Squatsx5
Front squatsx3
Leg extensionsx3
Some other machine I can't remember x 3

Managed to hit a personal best of 110kg squat and 320kg leg press so pretty chuffed at that

[didelydoo]

Today>

Front squat, beltless:
5x 60kg
3x 100kg
1x 140,160,175kg
F 190kg (messed up breathing and passed out)
1x 190kg PB
https://www.youtube.com/watch?v=698W6Y_FKT0

Wide chins, DB rows, hypers.

Home. decent.

[Asterix]

Week 10, Day 1 - StrongLifts 5x5

Squat - 5x5 @ 84kg (185lbs)
OH Press - 5x5 @ 36.4kg (80lbs)
Deadlift - 1x5 @ 102.3kg (225lbs)

[DSharp]

Not posted in here for a while. Today:
Beltless squat
60*8
100*5
140*3
160*1
180*1
190*1
200*1 
210*1
215*1
Not sure what PB was, but dont think it was over 200.

beltless squat, band tied.round knees,.slow decent and paused
140*4
140*4
140*4
140*4
Below knee rack pulls
100*3
140*3
180*3
200*3
220*3
220*3
220*3

DOH shrugs
140*10
150*10
160*10

High bar, oly stance,.paused, beltless.tempo squat. Slow 4 count negative
60*10
100*10
100*10
100*10
It burns deep

[_bryan_]

Quick session today as I was short on time

Squats - 4x5 ramped, 1x3, then drop some weight off and 1x8.
Bench - same rep scheme as squats.

In and out in 20mins. Felt sick from pushing so hard with little rest.

[militantmandy]

lost in espace said:

I am about 12 weeks into Stronglifts for the bare bar.

Squat 87.5kgs
BP 55kgs
Row 55Kgs.
3x 10 dips

Videoed myself tonight, and my squat form is attrocious. Not getting my legs parallel to my hips at all. I am fairly tall at 6' don't know if this makes it harder. Using the bar I had a bit of a practise and wider legs and toes pointing out seems to help. Dips just added.

I am a keen runner, aged 45. Cut the miles I was running from 30 to 15 miles a week, and started eating meat for the first time in 30 years. Also no carbs, high fat, high protein diet. My times have improved, ran a marathon on Sunday in 3:50.

I have a rack, and absolutely love it. Its just a shame I didn't discover weights 30 years ago.

With squats I have been advised not to point toes out too much. You really want to force your knees out so they follow the line of your toes. If your feet are splayed out really wide this can be very difficult. May not be a problem for you but very important to keep your knees out.

If you're struggling with depth, it may be that flexibility is an issue. I had the same problem. What really helped me was:

This is at 75kg bodyweight

x10 bodyweight squats
x10 empty bar
x10 Prayer squats
Hip mobility (footballer style knee up and round)

x10 @ 40kg
Hip mobility
Prayer squats
x10 @ 60kg
Hip mobility
Prayer squats

Usually, my 60kg warm ups feel a bit rough, but by the time I start my working sets I feel a lot better and it's much easier to get depth. For reference, my working sets would be:

5-6 @ 70kg
4-5 @ 80kg
3-4 @ 100kg
3-4 @ 100kg

The other thing that helped my form massively was using something to raise my heels. In my case it was just a bit of 20mm plywood. Found it very uncomfortable at first but made a huge difference. Really helped me keep my chest up and avoid "winking" at the bottom. I now borrow olympic lifting shoes which are even more effective. Raising my heels definitely caused me to go backwards in how much I was lifting for a few sessions, but I came back far stronger after and my form is vastly improved.

It's amazing how involved a proper squat actually is!

[TheBALDpuma]

militantmandy said:

lost in espace said:

I am about 12 weeks into Stronglifts for the bare bar.

Squat 87.5kgs
BP 55kgs
Row 55Kgs.
3x 10 dips

Videoed myself tonight, and my squat form is attrocious. Not getting my legs parallel to my hips at all. I am fairly tall at 6' don't know if this makes it harder. Using the bar I had a bit of a practise and wider legs and toes pointing out seems to help. Dips just added.

I am a keen runner, aged 45. Cut the miles I was running from 30 to 15 miles a week, and started eating meat for the first time in 30 years. Also no carbs, high fat, high protein diet. My times have improved, ran a marathon on Sunday in 3:50.

I have a rack, and absolutely love it. Its just a shame I didn't discover weights 30 years ago.

With squats I have been advised not to point toes out too much. You really want to force your knees out so they follow the line of your toes. If your feet are splayed out really wide this can be very difficult. May not be a problem for you but very important to keep your knees out.

If you're struggling with depth, it may be that flexibility is an issue. I had the same problem. What really helped me was:

This is at 75kg bodyweight

x10 bodyweight squats
x10 empty bar
x10 Prayer squats
Hip mobility (footballer style knee up and round)

x10 @ 40kg
Hip mobility
Prayer squats
x10 @ 60kg
Hip mobility
Prayer squats

Usually, my 60kg warm ups feel a bit rough, but by the time I start my working sets I feel a lot better and it's much easier to get depth. For reference, my working sets would be:

5-6 @ 70kg
4-5 @ 80kg
3-4 @ 100kg
3-4 @ 100kg

The other thing that helped my form massively was using something to raise my heels. In my case it was just a bit of 20mm plywood. Found it very uncomfortable at first but made a huge difference. Really helped me keep my chest up and avoid "winking" at the bottom. I now borrow olympic lifting shoes which are even more effective. Raising my heels definitely caused me to go backwards in how much I was lifting for a few sessions, but I came back far stronger after and my form is vastly improved.

It's amazing how involved a proper squat actually is!

Toes out in a squat is acceptable, as long as they're not out at a massive angle, and as long as the movement of the squat isn't forcing your toes out.

If you wanna video your lift and post it up I can give you some tips (you can tell a lot about the mechancis of a person by the way they squat). I'd want side and front angle.

(Accredited strength and conditioning coach)

[Halb]

I nice way to make sure your knees go in the right direction is to 'dial-out' with your feet.

[didelydoo]

Disastrous session tonight, glute pain, write off.... signals it's time for a rest/change. Which is good timing as I've got a vasectomy tomorrow!

[_bryan_]

didelydoo said:

Disastrous session tonight, glute pain, write off.... signals it's time for a rest/change. Which is good timing as I've got a vasectomy tomorrow!

Gutted.

You seem to have a constant problem with glute pain, have you considered getting an MRI or something to try and pinpoint the issue?

Good luck with the snip, rather you than me, although I do need it with 3 kids. Post up your recovery if you can, be interesting to see how long it takes before you can squat again.

[didelydoo]

_bryan_ said:

Gutted.

You seem to have a constant problem with glute pain, have you considered getting an MRI or something to try and pinpoint the issue?

Good luck with the snip, rather you than me, although I do need it with 3 kids. Post up your recovery if you can, be interesting to see how long it takes before you can squat again.

I've recently added in deadlifting again, and pretty sure that's the cause. So it'll be dropped and i'll concentrate on squats and bench with an aim to something big in a powerlifting comp. Been pushing hard for the past 5 weeks whilst dieting, so a bad session was bound to come along!

Have been to the Dr and physio, and a bulging disc is likely. Not going to stop lifting though- rather I'll strengthen the surrounding area and avoid things that hurt. Recently read that a lot of top weightlifters have major back problems, but get round them by strengthening the area so much it doesn't bother them.

I'll probably give squats a go at the weekend, balls permitting!

[_bryan_]

I know you're not keen on westside but they're massive believers in the reverse hyper machine for curing lower back problems and strengthening the area. Might be worth giving them a go if you can get access to one?

Brave attempting the squats a couple of days after the op!!