What training are you doing/have you done today? Vol.2
Discussion
chris watton said:
200kg! that is a big number!
I did my first deadlifts last Saturday and got up to about 80kg!
You're squat is pretty good thoughI did my first deadlifts last Saturday and got up to about 80kg!
What sort of build do you have? I have a 3x bodyweight deadlift (around 220kg) but i struggle to squat more than about 130/140kg. I put this down to basic biomechanics - i have fairly long legs and arms so i'm built for deadlifts
LordGrover said:
On top of your Saturday workout, not surprising. Quite a bit of volume - assume you're working at relatively light weight, 65-75% 1RM?
I always try and use the heaviest I am comfortable doing at least 8 reps with. however, right now, with some exercises, that's not very much due to my left arm...What is '1RM'?
pilchardthecat said:
chris watton said:
200kg! that is a big number!
I did my first deadlifts last Saturday and got up to about 80kg!
You're squat is pretty good thoughI did my first deadlifts last Saturday and got up to about 80kg!
What sort of build do you have? I have a 3x bodyweight deadlift (around 220kg) but i struggle to squat more than about 130/140kg. I put this down to basic biomechanics - i have fairly long legs and arms so i'm built for deadlifts
Squats are the only heavy exercise I can do comfortably (if that's the right word!) at the moment, so I have been concentrating on them - I always hated them when I was younger, so I am trying to learn to love them now, as I know they are one of the most important exercises. My aim is to do 8-10 reps with double bodyweight by next May, and one and a half BW for bench press.
I am quite short at 5' 7, (I am actually the tallest in my family of 'Ewoks'!) so they're probably easier for me than you with longer legs - that cage (and pulley attachment) with spotters is one of the best investment I have bought, I think!
I guess some would say I have a 'stocky' build, I think this is a result of the training I used to do when younger, but I was so out of shape before starting!
LordGrover said:
Ah, TY Have only done that with bench press, at 110kg - thought I could do two, but failed....
Squats would be about 145, I think, as I have done 5 with 140 - but with very wobbly legs!
chris watton said:
Thanks
I have put them off as I still have a problem with my left forearm (I initially thought it was because of the Preacher Curls, but it seems I have a problem in one of the muscles when twist my wrist) I did manage to get up to 110kg on bench presses, but have wound down to 10-12 reps at 80 for now - I can tell the left is a lot weaker at the moment.
I am hoping a week off next week should be enough time to rest it properly, and when I start again, I can incorporate deadlifts at least twice a week. Right now, I can't do upright or bent over rows without a lot of pain in my arm, it seems!
A estimated 157kg 1RM is good, and is probably (definitely) more than I could do now.I have put them off as I still have a problem with my left forearm (I initially thought it was because of the Preacher Curls, but it seems I have a problem in one of the muscles when twist my wrist) I did manage to get up to 110kg on bench presses, but have wound down to 10-12 reps at 80 for now - I can tell the left is a lot weaker at the moment.
I am hoping a week off next week should be enough time to rest it properly, and when I start again, I can incorporate deadlifts at least twice a week. Right now, I can't do upright or bent over rows without a lot of pain in my arm, it seems!
I haven't squat heavy for years. Don't know what my 1RM deadlift is.I have also suffered a tweak in my biceps (rare for me) due to being too free on a giant hoop (those acrobatic things) so I have been nursing it for a month. I have successfully nursed it even while doing chin-ups and heavy pulls. Just relax on the weight, stop at the first sign of a niggle and stretch it out.
Halb said:
A estimated 157kg 1RM is good, and is probably (definitely) more than I could do now. I haven't squat heavy for years. Don't know what my 1RM deadlift is.
I have also suffered a tweak in my biceps (rare for me) due to being too free on a giant hoop (those acrobatic things) so I have been nursing it for a month. I have successfully nursed it even while doing chin-ups and heavy pulls. Just relax on the weight, stop at the first sign of a niggle and stretch it out.
My arm is getting on my nerves now - I can BP 80-100kg multiple times with relative ease, but I had trouble picking up a package that was delievered this morning weighing no more that 10kg! I haven't squat heavy for years. Don't know what my 1RM deadlift is.I have also suffered a tweak in my biceps (rare for me) due to being too free on a giant hoop (those acrobatic things) so I have been nursing it for a month. I have successfully nursed it even while doing chin-ups and heavy pulls. Just relax on the weight, stop at the first sign of a niggle and stretch it out.
I can do curling exercises, including reverse grip pull downs without much problem, but I absolutely cannot do bent over/ upright rows (and to a lesser extent, dumbbell fly's) at all right now - it seems that most types of 'pulling' exercises are a no-no right now.
Not so good tonight, supposed to be arm and shoulders night - last night's exuberance really came back to bite..
Military press - 4 sets of 10-12 reps with only 45kg
Preacher Curls - picked up the EZ curl bar with 40kg - not a chance, left arm/forearm in real pain. No choice but to skip these and dumbbell curls. Dammit.
Reverse grip pull down (in lieu of missed biceps exercises) - 5 sets of 10-12 reps, from 60 to 65kg on pulley machine
Lat pull downs - 5 sets of 10-12 from 50 to 55kg on pulley machine
Close grip bench press (my new favourite triceps exercise!) 5 sets of 8-16, starting with 50 to 65kg
Triceps push downs - 5 sets of 8-10 using 30kg on pulley machine
At this point, it felt like I hadn't done nearly enough, and felt a tad disappointed and pissed off with my injured arm.
So, I finished with:
Deadlifts - 5 sets, starting at 70kg and increasing by 5kg each set, ending up with 6 reps at 90kg. Didn't push myself too hard, but my God, these are great! I was as out of breath and heart beating ten to the dozen as if I had just did a set of 12 squats!
After doing these, I didn't feel too bad with myself. I am looking forward to a week off next week, though, and hope my arm fixes itself!
Military press - 4 sets of 10-12 reps with only 45kg
Preacher Curls - picked up the EZ curl bar with 40kg - not a chance, left arm/forearm in real pain. No choice but to skip these and dumbbell curls. Dammit.
Reverse grip pull down (in lieu of missed biceps exercises) - 5 sets of 10-12 reps, from 60 to 65kg on pulley machine
Lat pull downs - 5 sets of 10-12 from 50 to 55kg on pulley machine
Close grip bench press (my new favourite triceps exercise!) 5 sets of 8-16, starting with 50 to 65kg
Triceps push downs - 5 sets of 8-10 using 30kg on pulley machine
At this point, it felt like I hadn't done nearly enough, and felt a tad disappointed and pissed off with my injured arm.
So, I finished with:
Deadlifts - 5 sets, starting at 70kg and increasing by 5kg each set, ending up with 6 reps at 90kg. Didn't push myself too hard, but my God, these are great! I was as out of breath and heart beating ten to the dozen as if I had just did a set of 12 squats!
After doing these, I didn't feel too bad with myself. I am looking forward to a week off next week, though, and hope my arm fixes itself!
chris watton said:
mcelliott said:
Um, if my maths is correct, you've done approx 230 reps of pulldowns in the last 24 hours. Why?
I didn't plan on doing any tonight, but they were one of the only exercises I could do without any problems.But I have to concede, I have done too much.
Bodyweight chinups 3x10.
Been maxing out my deadlifts every week for the past 4, so kept it light tonight. 6x10 reps working up to 120kg. Such a pump in the lower back!
Dumbbell bent over rows (using a bench) 4x15 working up to 35kg.
Bodyweight rows with a 3 second pause at the top (using Smith machine) 3x10 finishing at different heights on the chest.
Standing strict barbell curls and preacher dumbbell curls as a gratuitous beauty exercise to finish...
I guess we'll call it a hypertrophy night
Been maxing out my deadlifts every week for the past 4, so kept it light tonight. 6x10 reps working up to 120kg. Such a pump in the lower back!
Dumbbell bent over rows (using a bench) 4x15 working up to 35kg.
Bodyweight rows with a 3 second pause at the top (using Smith machine) 3x10 finishing at different heights on the chest.
Standing strict barbell curls and preacher dumbbell curls as a gratuitous beauty exercise to finish...
I guess we'll call it a hypertrophy night
TheBALDpuma said:
Pulled up to 5 reps at 200kg today DL. Happy with that and had plenty left in reserve.
That's really good mate. My 1rm on DL is 200. Is this without straps and a belt? I do DL's without any assist - do you know if belt & wraps help? If so, any sort of percentage roughly? Not sure if it's worth me doing it with some assisting ie will it make you any stronger?
Tonight I mainly worked shoulders - managed 36kg DB's a side on my own with no spot which I was fairly happy with. Did some front and lateral raises, pulley upright rows for traps and some 8x8's on seated machine press. Finished with some biceps.
mu0n said:
That's really good mate. My 1rm on DL is 200. Is this without straps and a belt?
I do DL's without any assist - do you know if belt & wraps help? If so, any sort of percentage roughly? Not sure if it's worth me doing it with some assisting ie will it make you any stronger?
Tonight I mainly worked shoulders - managed 36kg DB's a side on my own with no spot which I was fairly happy with. Did some front and lateral raises, pulley upright rows for traps and some 8x8's on seated machine press. Finished with some biceps.
I'm happy that it felt fairly comfy. I my 5rm before I was injured was probably around 215/220kg and I don't feel too far away so that's good. Want to hit some big numbers next year. A 275kg DL is ambitious but would be awesome. Is be happy with anything over 250kg.I do DL's without any assist - do you know if belt & wraps help? If so, any sort of percentage roughly? Not sure if it's worth me doing it with some assisting ie will it make you any stronger?
Tonight I mainly worked shoulders - managed 36kg DB's a side on my own with no spot which I was fairly happy with. Did some front and lateral raises, pulley upright rows for traps and some 8x8's on seated machine press. Finished with some biceps.
I usually don't use straps or a belt. The workout above though I had straps because my chalk has run out! Our basically takes grip out the equation - so if that's a limiting factor then it will help.
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