What training are you doing/have you done today? Vol.2
Discussion
pilchardthecat said:
TheJimi said:
pilchardthecat said:
Legs again today. Slept in this morning so missed my 5am squats, i'll have to do them tonight now, but since i'm doing dry-january there's bugger all else to do!
Pilch in dry January shocker!How much do you usually drink anyhow?
Last year i'm ashamed to admit that i reckon there were 8 or 9 days in total where i didnt drink at least 1 bottle of wine. That's a lot of wine, and i needed a short sharp shock to get me back to "weekends only" which is what i'll be doing from Feb onwards.
I'm the same, in that I don't drink during the week and just have a little binge once a month with a mate (who also trains with me, funnily enough!)
Sometimes more, but mostly it's once a month.
Legs today, IF'ing again to trim fat, so was fasted>
Leg Ext
Squat
lunges
Leg press
DB ham curls
Machine ham curls
Legs still feeling it from last week, which isn't a good sign.... still, strength was there today and was a good session. Didn't even feel like it was fasted, BCAA's before and during.
Leg Ext
Squat
lunges
Leg press
DB ham curls
Machine ham curls
Legs still feeling it from last week, which isn't a good sign.... still, strength was there today and was a good session. Didn't even feel like it was fasted, BCAA's before and during.
Halb said:
Not to far from reality last Wednesday!Bike:
Duration - 45mins
Cal - 595
Avg heart rate - 140bpm
Max heart rate - 149bpm
In November I started taking cardiac output stuff seriously. Generally aim for 45-60mins per session, today I'd already done a 1.5hr walk and a bit tired generally so HR seemed naturally to want to sit at 140bpm during the work, so went with it and did a shorter session.
Duration - 45mins
Cal - 595
Avg heart rate - 140bpm
Max heart rate - 149bpm
In November I started taking cardiac output stuff seriously. Generally aim for 45-60mins per session, today I'd already done a 1.5hr walk and a bit tired generally so HR seemed naturally to want to sit at 140bpm during the work, so went with it and did a shorter session.
Quick update - Friday night 40km hilly road ride, average 30kph and 600m of climbing - picked up a couple of strava KOMs on the way.
Yesterday circuit session at the gym - felt good.
This morning, small group training ride done in abysmal conditions - poured with rain the whole way round, a cold northerly wind about 3 degrees celsius. 2 and a quarter hours with nearly 1,000m of climbing. Average speed 31kph. Pleased to get home in one piece.
Session at the gym this evening, similar workout to last night.
Yesterday circuit session at the gym - felt good.
This morning, small group training ride done in abysmal conditions - poured with rain the whole way round, a cold northerly wind about 3 degrees celsius. 2 and a quarter hours with nearly 1,000m of climbing. Average speed 31kph. Pleased to get home in one piece.
Session at the gym this evening, similar workout to last night.
TheJimi said:
pilchardthecat said:
TheJimi said:
pilchardthecat said:
Legs again today. Slept in this morning so missed my 5am squats, i'll have to do them tonight now, but since i'm doing dry-january there's bugger all else to do!
Pilch in dry January shocker!How much do you usually drink anyhow?
Last year i'm ashamed to admit that i reckon there were 8 or 9 days in total where i didnt drink at least 1 bottle of wine. That's a lot of wine, and i needed a short sharp shock to get me back to "weekends only" which is what i'll be doing from Feb onwards.
Deadlifts today, 3 sets of 5 at 180kg, a few reps down on the other week but still happy with it since i did GVT 10x10 squats yesterday!
Just think how good your training is going to be this year with no booze during the week
I'm the same, in that I don't drink during the week and just have a little binge once a month with a mate (who also trains with me, funnily enough!)
Sometimes more, but mostly it's once a month.
Legs and back day.
Squats - 5 sets of 5-12 reps from 110 to 150kg (increasing weight by 10kg each set)
Calf Raises - 5 sets of 10-12 reps with 140kg
Dumbbell Lunges - 5 sets of 10 reps
Deadlifts - 5 sets, starting with 105kg, and managed to do 5 reps with 105, 110 and 115kg. I then did 4 reps with 120 (I did really try for 5
), and finished with 2 reps with 125kg. Strange how when I squat that, it seems soo light, but lifting it....
Bent over barbell row - 4 sets of 8 with 70kg
Lat Pull downs - 5 sets of 11-12 reps with 65-67.5kg
Finished - Deadlifts took it right out of me - am hoping that as I get used to them, it won't be so bad...
Squats - 5 sets of 5-12 reps from 110 to 150kg (increasing weight by 10kg each set)
Calf Raises - 5 sets of 10-12 reps with 140kg
Dumbbell Lunges - 5 sets of 10 reps
Deadlifts - 5 sets, starting with 105kg, and managed to do 5 reps with 105, 110 and 115kg. I then did 4 reps with 120 (I did really try for 5
), and finished with 2 reps with 125kg. Strange how when I squat that, it seems soo light, but lifting it....Bent over barbell row - 4 sets of 8 with 70kg
Lat Pull downs - 5 sets of 11-12 reps with 65-67.5kg
Finished - Deadlifts took it right out of me - am hoping that as I get used to them, it won't be so bad...
chris watton said:
Legs and back day.
Squats - 5 sets of 5-12 reps from 110 to 150kg (increasing weight by 10kg each set)
Calf Raises - 5 sets of 10-12 reps with 140kg
Dumbbell Lunges - 5 sets of 10 reps
Deadlifts - 5 sets, starting with 105kg, and managed to do 5 reps with 105, 110 and 115kg. I then did 4 reps with 120 (I did really try for 5), and finished with 2 reps with 125kg. Strange how when I squat that, it seems soo light, but lifting it....
Bent over barbell row - 4 sets of 8 with 70kg
Lat Pull downs - 5 sets of 11-12 reps with 65-67.5kg
Finished - Deadlifts took it right out of me - am hoping that as I get used to them, it won't be so bad...
My advice would be to do deadlifts first in your session and to avoid doing squats in the same day. Respect the deadlift!Squats - 5 sets of 5-12 reps from 110 to 150kg (increasing weight by 10kg each set)
Calf Raises - 5 sets of 10-12 reps with 140kg
Dumbbell Lunges - 5 sets of 10 reps
Deadlifts - 5 sets, starting with 105kg, and managed to do 5 reps with 105, 110 and 115kg. I then did 4 reps with 120 (I did really try for 5
), and finished with 2 reps with 125kg. Strange how when I squat that, it seems soo light, but lifting it....Bent over barbell row - 4 sets of 8 with 70kg
Lat Pull downs - 5 sets of 11-12 reps with 65-67.5kg
Finished - Deadlifts took it right out of me - am hoping that as I get used to them, it won't be so bad...
pilchardthecat said:
chris watton said:
Legs and back day.
Squats - 5 sets of 5-12 reps from 110 to 150kg (increasing weight by 10kg each set)
Calf Raises - 5 sets of 10-12 reps with 140kg
Dumbbell Lunges - 5 sets of 10 reps
Deadlifts - 5 sets, starting with 105kg, and managed to do 5 reps with 105, 110 and 115kg. I then did 4 reps with 120 (I did really try for 5), and finished with 2 reps with 125kg. Strange how when I squat that, it seems soo light, but lifting it....
Bent over barbell row - 4 sets of 8 with 70kg
Lat Pull downs - 5 sets of 11-12 reps with 65-67.5kg
Finished - Deadlifts took it right out of me - am hoping that as I get used to them, it won't be so bad...
My advice would be to do deadlifts first in your session and to avoid doing squats in the same day. Respect the deadlift!Squats - 5 sets of 5-12 reps from 110 to 150kg (increasing weight by 10kg each set)
Calf Raises - 5 sets of 10-12 reps with 140kg
Dumbbell Lunges - 5 sets of 10 reps
Deadlifts - 5 sets, starting with 105kg, and managed to do 5 reps with 105, 110 and 115kg. I then did 4 reps with 120 (I did really try for 5
), and finished with 2 reps with 125kg. Strange how when I squat that, it seems soo light, but lifting it....Bent over barbell row - 4 sets of 8 with 70kg
Lat Pull downs - 5 sets of 11-12 reps with 65-67.5kg
Finished - Deadlifts took it right out of me - am hoping that as I get used to them, it won't be so bad...
to take it one step further, I'd do (and I do btw) deads followed by front squats on one day, squats followed by stiff leg deads on another day
smiffy180 said:
pilchardthecat said:
chris watton said:
Legs and back day.
Squats - 5 sets of 5-12 reps from 110 to 150kg (increasing weight by 10kg each set)
Calf Raises - 5 sets of 10-12 reps with 140kg
Dumbbell Lunges - 5 sets of 10 reps
Deadlifts - 5 sets, starting with 105kg, and managed to do 5 reps with 105, 110 and 115kg. I then did 4 reps with 120 (I did really try for 5), and finished with 2 reps with 125kg. Strange how when I squat that, it seems soo light, but lifting it....
Bent over barbell row - 4 sets of 8 with 70kg
Lat Pull downs - 5 sets of 11-12 reps with 65-67.5kg
Finished - Deadlifts took it right out of me - am hoping that as I get used to them, it won't be so bad...
My advice would be to do deadlifts first in your session and to avoid doing squats in the same day. Respect the deadlift!Squats - 5 sets of 5-12 reps from 110 to 150kg (increasing weight by 10kg each set)
Calf Raises - 5 sets of 10-12 reps with 140kg
Dumbbell Lunges - 5 sets of 10 reps
Deadlifts - 5 sets, starting with 105kg, and managed to do 5 reps with 105, 110 and 115kg. I then did 4 reps with 120 (I did really try for 5
), and finished with 2 reps with 125kg. Strange how when I squat that, it seems soo light, but lifting it....Bent over barbell row - 4 sets of 8 with 70kg
Lat Pull downs - 5 sets of 11-12 reps with 65-67.5kg
Finished - Deadlifts took it right out of me - am hoping that as I get used to them, it won't be so bad...
to take it one step further, I'd do (and I do btw) deads followed by front squats on one day, squats followed by stiff leg deads on another day
I structured my new workouts so I have two main heavy compounds on Monday and Thursday, and one main heavy compound (Bench Press) on Tuesday and Friday. But I have found I have little strength for overhead presses.
Would it be better to move deadlifts to Wednesdays and Saturdays, and do them in isolation, or perhaps with the overhead press?
Edited by chris watton on Tuesday 20th January 09:14
chris watton said:
I think you may be right - I perhaps haven't given the DL its due respect - my attitude was 'how hard can it be?'. I didn't realise just how much you have to give, concentration and energy-wise for even a simple set of 5 - and I'm lifteing relativey light weight! Even after the squats and lunges, it isn't my legs at fault with the lifts, but bringing the bar up using my back is the hard part, after lifting it to my knees using primarily legs.
I structured my new workouts so I have two main heavy componds on Monday and Thursday, and one main heavy compound (Bench Press) on Tuesday and Friday. But I have found I have little strength for overhead presses.
Would it be better to move deadlifts to Wednesdays and Saturdays, and do them in isolation, or perhaps with the overhead press?
Ermmmm, personal choice?I structured my new workouts so I have two main heavy componds on Monday and Thursday, and one main heavy compound (Bench Press) on Tuesday and Friday. But I have found I have little strength for overhead presses.
Would it be better to move deadlifts to Wednesdays and Saturdays, and do them in isolation, or perhaps with the overhead press?
I currently have Monday - Shoulders, Tuesday - Deadlift, Wednesday - Core, Thursday - Chest, Friday - Squats
I like to do shoulders first due to shoulders being a big thing in strongman, bench less so.
On my bench session I will do flat followed by incline then a higher incline getting shoulders involved slightly as it has a good carryover
Yeah, I decided not to do squats and deadlifts on the same day when I started my weights program a while back.
Not to say I won't in future (heavy, med, light days) but last year I hurt my back on the day of squats + deads and why push it?
So I put front squats on my dead day, so as to automatically drop the weight. Legs are tired from all the work though, so my re-jigged Rip's Starting Strength routine is this;
Monday
Workout 1
Squats = 3 x 5
Bench = 3 x 5
Power clean = 5 x 3
Pendlay rows = 3 x 5
Dips = 3 sets
Wednesday
Workout 2
Overhead press = 3 x 5
Push Press = 3 x 3
Deadlift = 1 x 5
Archer Pullups = 3 sets
Not to say I won't in future (heavy, med, light days) but last year I hurt my back on the day of squats + deads and why push it?
So I put front squats on my dead day, so as to automatically drop the weight. Legs are tired from all the work though, so my re-jigged Rip's Starting Strength routine is this;
Monday
Workout 1
Squats = 3 x 5
Bench = 3 x 5
Power clean = 5 x 3
Pendlay rows = 3 x 5
Dips = 3 sets
Wednesday
Workout 2
Overhead press = 3 x 5
Push Press = 3 x 3
Deadlift = 1 x 5
Archer Pullups = 3 sets
chris watton said:
smiffy180 said:
pilchardthecat said:
chris watton said:
Legs and back day.
Squats - 5 sets of 5-12 reps from 110 to 150kg (increasing weight by 10kg each set)
Calf Raises - 5 sets of 10-12 reps with 140kg
Dumbbell Lunges - 5 sets of 10 reps
Deadlifts - 5 sets, starting with 105kg, and managed to do 5 reps with 105, 110 and 115kg. I then did 4 reps with 120 (I did really try for 5), and finished with 2 reps with 125kg. Strange how when I squat that, it seems soo light, but lifting it....
Bent over barbell row - 4 sets of 8 with 70kg
Lat Pull downs - 5 sets of 11-12 reps with 65-67.5kg
Finished - Deadlifts took it right out of me - am hoping that as I get used to them, it won't be so bad...
My advice would be to do deadlifts first in your session and to avoid doing squats in the same day. Respect the deadlift!Squats - 5 sets of 5-12 reps from 110 to 150kg (increasing weight by 10kg each set)
Calf Raises - 5 sets of 10-12 reps with 140kg
Dumbbell Lunges - 5 sets of 10 reps
Deadlifts - 5 sets, starting with 105kg, and managed to do 5 reps with 105, 110 and 115kg. I then did 4 reps with 120 (I did really try for 5
), and finished with 2 reps with 125kg. Strange how when I squat that, it seems soo light, but lifting it....Bent over barbell row - 4 sets of 8 with 70kg
Lat Pull downs - 5 sets of 11-12 reps with 65-67.5kg
Finished - Deadlifts took it right out of me - am hoping that as I get used to them, it won't be so bad...
to take it one step further, I'd do (and I do btw) deads followed by front squats on one day, squats followed by stiff leg deads on another day
I structured my new workouts so I have two main heavy componds on Monday and Thursday, and one main heavy compound (Bench Press) on Tuesday and Friday. But I have found I have little strength for overhead presses.
Would it be better to move deadlifts to Wednesdays and Saturdays, and do them in isolation, or perhaps with the overhead press?
Usually follow them with back work - weighted pullups, etc
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