What training are you doing/have you done today? Vol.2
Discussion
Scaled back for the festive season, there will be interruptions and a good A/B split will allow me not to get OCD-ish about missing a particular day. Using it to take some time off the barbell, work shoulder flexibility too.
A - handstand practice. Volume dips. Easy squat.
B - handstand practice. Volume squat. Easy dips/OHP
As many 45mins - 1hr exercise bike sessions as possible thrown in.
Last night
5 sets of handstand against wall holds
Double KB front squat 2x20 - 2,3,5,2,3,5,2,3,5 all done with long pause
Dips - +16kg x3. 6 sets, every rep paused.
KB OHP - 2x20 2x8
Quite easy, the main goal is allowing my legs to get used to the cycling, still very new to it.
A - handstand practice. Volume dips. Easy squat.
B - handstand practice. Volume squat. Easy dips/OHP
As many 45mins - 1hr exercise bike sessions as possible thrown in.
Last night
5 sets of handstand against wall holds
Double KB front squat 2x20 - 2,3,5,2,3,5,2,3,5 all done with long pause
Dips - +16kg x3. 6 sets, every rep paused.
KB OHP - 2x20 2x8
Quite easy, the main goal is allowing my legs to get used to the cycling, still very new to it.
This evening:
Squats - 6 sets of 6-12 reps
leg raises - 6 sets 12-14 reps
Leg Curls - 5 sets of 10-12 reps
Not brilliant tonight, but I did sweat like a pig, and came to the conclusion that doing three squat sessions in 6 days isn't a good idea...
Cable seated rows - 5 sets of 10-12 reps
Reverse grip pull downs - 5 sets of 10-14 reps
Triceps pull downs - 4 sets of 8-12 reps
Squats - 6 sets of 6-12 reps
leg raises - 6 sets 12-14 reps
Leg Curls - 5 sets of 10-12 reps
Not brilliant tonight, but I did sweat like a pig, and came to the conclusion that doing three squat sessions in 6 days isn't a good idea...
Cable seated rows - 5 sets of 10-12 reps
Reverse grip pull downs - 5 sets of 10-14 reps
Triceps pull downs - 4 sets of 8-12 reps
Edited by chris watton on Thursday 18th December 23:26
This morning gym - set up a circuit which consisted of:
Bench press - 90kg
Weighted pullups
Weighted dips
Barbel curls (oly bar)
Standing military press
Thoroughly enjoyed this workout, really rifled through it - 45 mins done and dusted.
This evening, turbo session on the bike - best one this winter. 46 mins (no rest) for the session, concentrating on power sets. Avg heart rate was a mental 180bpm for the session, peaking at 193. My average for the last 16 mins was approx 184. Super pleased.
Bench press - 90kg
Weighted pullups
Weighted dips
Barbel curls (oly bar)
Standing military press
Thoroughly enjoyed this workout, really rifled through it - 45 mins done and dusted.
This evening, turbo session on the bike - best one this winter. 46 mins (no rest) for the session, concentrating on power sets. Avg heart rate was a mental 180bpm for the session, peaking at 193. My average for the last 16 mins was approx 184. Super pleased.
TheBALDpuma said:
Thought I'd just push the weight up a tad for my last squat session before Christmas and squatted up to 5s at 170kg with plenty left in reserve, happy with that. Going to 3rm test in the new year and I'd hope for close to 200kg.
Then upper push today.
Decent weights there balders. Best of luck for Jan. Then upper push today.
Christmas curry at lunch time.... might get in the power rack at home tonight and do a few sets of flat bench. One of my 2015 goals is to finally get somewhere on bench press - i've always hated it but i'm going to force myself to do it twice a week for a couple months to see if i can make progress
pilchardthecat said:
Christmas curry at lunch time.... might get in the power rack at home tonight and do a few sets of flat bench. One of my 2015 goals is to finally get somewhere on bench press - i've always hated it but i'm going to force myself to do it twice a week for a couple months to see if i can make progress
I struggle with bench too. I have made some progress but it's so slow compared to my other lifts. I'm going to start a Wendler 531 (squat/bench/deads) in the new year and see if it helps.Great session yesterday. Working on bench form, made some strides in keeping my traps tight/shoulders back. Managed squats of 2x5 @ 90 and 1x3 @ 100 with pretty good form. I've been working very hard to reduce winking/folding with a lot of mobility work. Seems to be helping.
One thing I still really struggle with is getting my elbows down. I have quite a lot of wrist pain from an old injury and getting my hands right for the elbows seems to create a lot of wrist pressure. Any advice?
militantmandy said:
pilchardthecat said:
Christmas curry at lunch time.... might get in the power rack at home tonight and do a few sets of flat bench. One of my 2015 goals is to finally get somewhere on bench press - i've always hated it but i'm going to force myself to do it twice a week for a couple months to see if i can make progress
I struggle with bench too. I have made some progress but it's so slow compared to my other lifts. I'm going to start a Wendler 531 (squat/bench/deads) in the new year and see if it helps.Great session yesterday. Working on bench form, made some strides in keeping my traps tight/shoulders back. Managed squats of 2x5 @ 90 and 1x3 @ 100 with pretty good form. I've been working very hard to reduce winking/folding with a lot of mobility work. Seems to be helping.
One thing I still really struggle with is getting my elbows down. I have quite a lot of wrist pain from an old injury and getting my hands right for the elbows seems to create a lot of wrist pressure. Any advice?
It's annoying because i can bang out dips with +50kg hanging off me, but the most i've ever done on flat bench was a very wobbly 95kg single. I got comfortable with 90kg a while back, but havent done bench properly for a year, so i'm working up from about 75kg now.... which is embarassing when you consider i can deadlift 220kg!
LordGrover said:
Decent weights there balders. Best of luck for Jan.
Thanks 
Main thing is gotta stay injury free! That was the first time I'd squatted more than 130kg for probably 10-12 weeks on account of back and then shoulder injuries! Wanna get under some big numbers too though.!
pilchardthecat said:
You may have the same biomechanical problem as me - i have very long forearms, which makes the movement a bit awkward. The only way i've found to (so far) avoid injury is by bringing the bar down quite low on the chest. I had several elbow twinges before i started doing that.
It's annoying because i can bang out dips with +50kg hanging off me, but the most i've ever done on flat bench was a very wobbly 95kg single. I got comfortable with 90kg a while back, but havent done bench properly for a year, so i'm working up from about 75kg now.... which is embarassing when you consider i can deadlift 220kg!
It's annoying because i can bang out dips with +50kg hanging off me, but the most i've ever done on flat bench was a very wobbly 95kg single. I got comfortable with 90kg a while back, but havent done bench properly for a year, so i'm working up from about 75kg now.... which is embarassing when you consider i can deadlift 220kg!
Sorry, my post is a bit muddled. I'm talking about getting my elbows under during squats. My wrist gives me some problems with bench but I can mitigate that by holding the bar low on my hard and wearing wrist straps. I've come to the conclusion that pretty much anything enjoyable (ha!) makes my wrist hurt so I just try and put up with it! During squats is the only time it gives me any real problems with a movement.
ETA - have you ever injured your wrist/elbow? Or is it more just that you find it awkward? I've fractured my radial cup twice and my wrist has never been the same!
chris watton said:
Is anyone taking a week off training next week?
I will - but it will be difficult not to do something...
Yeah yesterday was my last session until Monday 29th. Got my parents, the girlfrieds parents (seperated) and a wedding to go to, so no time for training unfortunately.I will - but it will be difficult not to do something...
ds 3.This thread has been great for motivation. Just started a new upper/lower split routine, hoping to refine it over the Christmas Period so I can focus on progression in Jan. Deloaded squats and DLs down from 100kg to work on form.
Lower day:
Squat 3x6 @ 85kg
Deadlift 3x6 @ 90kg
Leg Raise 3x10
Leg Curl 3x10
Calf Raise 3x10
Abs
Lower day:
Squat 3x6 @ 85kg
Deadlift 3x6 @ 90kg
Leg Raise 3x10
Leg Curl 3x10
Calf Raise 3x10
Abs
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