What training are you doing/have you done today? Vol.2
Discussion
Back and biceps yesterday.
Hurt my back a fortnight ago so not going crazy, just getting the volume in on deadlifts. Warmed up to 120kg then did ladders up to 5 reps. Lots more in the tank but want to focus on form for a little longer and then hit double bodyweight before Christmas.
One thing I have started doing is spinal decompression hangs while resting before my final set of deadlifts (in this case the ladder). Two belts on either side of the pullup rack and hang from your armpits for a few minutes. Mark Rippetoe recommended and it's worked a treat for me.
Then just Weighted close grip chinups, lat pulldowns, dumbbell rows working up to 10x35kg, Barbell curls, dumbbell preacher curls.
Feel great today!
Shoulders tomorrow, gotta work on those Tom Hardy traps...
Hurt my back a fortnight ago so not going crazy, just getting the volume in on deadlifts. Warmed up to 120kg then did ladders up to 5 reps. Lots more in the tank but want to focus on form for a little longer and then hit double bodyweight before Christmas.
One thing I have started doing is spinal decompression hangs while resting before my final set of deadlifts (in this case the ladder). Two belts on either side of the pullup rack and hang from your armpits for a few minutes. Mark Rippetoe recommended and it's worked a treat for me.
Then just Weighted close grip chinups, lat pulldowns, dumbbell rows working up to 10x35kg, Barbell curls, dumbbell preacher curls.
Feel great today!
Shoulders tomorrow, gotta work on those Tom Hardy traps...
It was all going so well...
I'd worked up to a PB deadlift (90kg) when, on the 3rd rep, my grip started to go and one of
my fingers 'popped'!! I took my wedding ring off in case of swelling, but it's just feckin' sore
So, with this and a bruised scaphoid (long story) my left hand is knack'd
I can't push or pull grrrrrr
I'd worked up to a PB deadlift (90kg) when, on the 3rd rep, my grip started to go and one of
my fingers 'popped'!! I took my wedding ring off in case of swelling, but it's just feckin' sore
So, with this and a bruised scaphoid (long story) my left hand is knack'd
I can't push or pull grrrrrr
Took the new OH to train with me for the first time today...
Did a mix of stuff, chest, shoulders legs, back & core to show her some basics. She did well, and I'm sore.
Felt very good considering I've not trained much lately, managed to snag a PB on Military Press, 75kg for one. Happy.
Did a mix of stuff, chest, shoulders legs, back & core to show her some basics. She did well, and I'm sore.
Felt very good considering I've not trained much lately, managed to snag a PB on Military Press, 75kg for one. Happy.
Art0ir said:
One thing I have started doing is spinal decompression hangs while resting before my final set of deadlifts (in this case the ladder). Two belts on either side of the pullup rack and hang from your armpits for a few minutes. Mark Rippetoe recommended and it's worked a treat for me.
Sounds good, what benefits do you feel?I've been considering buying gravity boots
Halb said:
Art0ir said:
One thing I have started doing is spinal decompression hangs while resting before my final set of deadlifts (in this case the ladder). Two belts on either side of the pullup rack and hang from your armpits for a few minutes. Mark Rippetoe recommended and it's worked a treat for me.
Sounds good, what benefits do you feel?I've been considering buying gravity boots
Going to do the same with squats tomorrow.
Johnny said:
250 Push Ups
This week in between intermittent times at work, I did between 10-20 press-ups per set. Yesterday the daily total was 300. A mate who did it for a period of time told me his bench went up 20%. It has certainly made me feel pumped, utterly f
ked me for yoga though. 
Light shoulder rehab/anything I can do that doesn't hurt
Shoulder mobility x 1,000,000 reps
Scapular positioning x a lot of reps
DB Bent Over Row 3 x 10 at 7.5kg
DB Bench Press 2 x 10 at 7.5kg - my shoulder hurt so I didn't do any more
SA Lat raise 3 x 10 at 2.5kg
Cable rotator cuff stuff
DB Bicep curls 3 x 10 up to 12.5kg
DB Pull overs 3 x 10 up to 17.5kg
Lat pull does 3 x 10 at not sure but FA as above
Cable Tricep push downs 3 x 10 at see above
Shoulder started to ache so I stopped. Might have done too much, only in volume though as it's just slightly achy as apposed to pain and there was no sudden onset so I've not fked it.
Shoulder mobility x 1,000,000 reps
Scapular positioning x a lot of reps
DB Bent Over Row 3 x 10 at 7.5kg
DB Bench Press 2 x 10 at 7.5kg - my shoulder hurt so I didn't do any more
SA Lat raise 3 x 10 at 2.5kg
Cable rotator cuff stuff
DB Bicep curls 3 x 10 up to 12.5kg
DB Pull overs 3 x 10 up to 17.5kg
Lat pull does 3 x 10 at not sure but FA as above
Cable Tricep push downs 3 x 10 at see above
Shoulder started to ache so I stopped. Might have done too much, only in volume though as it's just slightly achy as apposed to pain and there was no sudden onset so I've not f
ked it.hit a new PB on squat tonight - 240kg.
Just off legal depth I think but overall I'm happy.
I'll work on all little niggles from next week, needed a 1RM week so I can use %'s for my program
http://youtu.be/9wA4-_6yLG0
Still some catching up to you didelydoo!
Just off legal depth I think but overall I'm happy.
I'll work on all little niggles from next week, needed a 1RM week so I can use %'s for my program
http://youtu.be/9wA4-_6yLG0
Still some catching up to you didelydoo!
I'm on a complete rebuild quest at the moment. Always done basic strength training, going back to doing some more mass based stuff for upper body, and working hard at basic cardiac output training on an exercise bike.
33. 80kg. Best lifts back when were 180/120/200. These days I'm more about clean and press than benching. Train outside on my patio.
Yesterday
Warm-up
Sn-grip RDL - 40x8, 50x8
KB OHP - 16x8. 2 sets each arm
Powerclean and strict press - 58.5x1, 55x5, 55x5, 55x4. 3min timer.
Dips - +10 x12, x12, x9, x8. 2min timer
DKBfrsq - 2x20 4 sets of 5 paused
Row - 40x18
Today - 39mins on bike
33. 80kg. Best lifts back when were 180/120/200. These days I'm more about clean and press than benching. Train outside on my patio.
Yesterday
Warm-up
Sn-grip RDL - 40x8, 50x8
KB OHP - 16x8. 2 sets each arm
Powerclean and strict press - 58.5x1, 55x5, 55x5, 55x4. 3min timer.
Dips - +10 x12, x12, x9, x8. 2min timer
DKBfrsq - 2x20 4 sets of 5 paused
Row - 40x18
Today - 39mins on bike
Usual bench, squat, rows and cardio on Friday. Really trying to concentrate on mobility for the squat in terms of hip flexors and hamstrings as I'm winking a bit. Seems to be improving. Means not going up in weight for a few sessions but that's ok. Up to 5-3-3-1 finsihing at 85kg in the rows now which I'm quite pleased with.
Just did my second week at a Muay Thai fitness class. MUCH harder than the first one. Circuits with sprinting and a resistance band with a partner holding you back. Then mixture of pressups, russian twists, slam ball squat jumps and sit ups. Brutal! The aim is to add reps every week. I'm going to miss the next one due to being on holiday so I can only imagine the week after is going to be brutal!
Made my goals of 100kg squat and 150kg deadlift. Not sure what to aim for now. Plenty of work still to do of course!
Just did my second week at a Muay Thai fitness class. MUCH harder than the first one. Circuits with sprinting and a resistance band with a partner holding you back. Then mixture of pressups, russian twists, slam ball squat jumps and sit ups. Brutal! The aim is to add reps every week. I'm going to miss the next one due to being on holiday so I can only imagine the week after is going to be brutal!
Made my goals of 100kg squat and 150kg deadlift. Not sure what to aim for now. Plenty of work still to do of course!
Halb said:
Johnny said:
250 Push Ups
This week in between intermittent times at work, I did between 10-20 press-ups per set. Yesterday the daily total was 300. A mate who did it for a period of time told me his bench went up 20%. It has certainly made me feel pumped, utterly fked me for yoga though. 
Felt that!
I've been back on doing 5x50 everyday and did chest at the gym today, really can feel the difference from consistent push ups.
Bench Press 10x10@60kg
Superset: Press Pullover@14kg/DB Press@14kg/Push Ups 5x10 (Managed all the push ups, felt really strong)
Incline DB Press 5x10@20kg
Incline Flys 5x10@14kg.
Decided to stick with higher rep Bodybuilding stuff for a while. CBA with strength stuff/Oly lifting for now, years of it have taken it's toll, and I'm not getting any younger.... Going to get huge instead.
Today>
bench, wide: 10,10,8,6
Seated strict: 10,8,7
Dips: 10,8,9
Fly's: 10,7,10
Delt/tri pushdown SS: 10,10,8
Short rest breaks, slower tempo on the reps. Pumptastic.
Today>
bench, wide: 10,10,8,6
Seated strict: 10,8,7
Dips: 10,8,9
Fly's: 10,7,10
Delt/tri pushdown SS: 10,10,8
Short rest breaks, slower tempo on the reps. Pumptastic.
didelydoo said:
Decided to stick with higher rep Bodybuilding stuff for a while. CBA with strength stuff/Oly lifting for now, years of it have taken it's toll, and I'm not getting any younger.... Going to get huge instead.
I give it a matter of weeks before you ego takes over and you want to go heavy again Gassing Station | Health Matters | Top of Page | What's New | My Stuff