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

[didelydoo]

Tonight>

Bench
Dips
Incline DB's
Flys
Preacher Curls
Cable curls
Abs

Whoop.

[militantmandy]

Deload day today. Felt a bit "cheaty" but got to stick with the program. Did loads of mobility stuff and rollering etc.

[TheBALDpuma]

Squats
1 x 5 at 140kg
1 x 5 at 150kg
1 x 3 at 160kg
1 x 3 at 170kg
1 x 2 at 180kg
1 x 1 at 190kg
1 x 1 at 200kg

bench press
1 x 5 at 100kg
1 x 3 at 110kg
1 x 2 at 120kg
1 x 1 at 130kg
1 x 1 at 135kg
failed at 140kg

Incline pressing
4 x 5 at 80kg

[Halb]

A day of testing 1RM? So close after injury?
Your oddlifts total must be over 1,250lbs?

[TheBALDpuma]

I've been building the weights up over the last few weeks. The actual injury was October, just tweaked it again after Christmas.

That wasn't so much testing just week one of a conjugate training program. Speed work next week

Edit. .. oddlifts?

[Halb]

Westside?

The 'powerlifts', to give the PL total.

[chris watton]

Yesterday - Legs chest and back:

Squats - 5 sets of 5-12 reps - 110-150kg
Calf Raises - 5 sets of 12 reps - 140kg
Dumbell Split Squat - 4 sets of 8-10 reps

Bench Press - 5 sets - 4 sets of 5 reps with 90kg and one set of 5 with 95kg

Bent Over Row - 4 sets of 8-10 with 70kg
Lat Pull Downs - 5 sets of 10-12 reps with 60kg

Weighted Sit-Ups



Today - Arms and shoulders

Barbell Press - 5 sets of 5-10 reps with 50-55kg

Deadlifts - 5 sets of 5 reps with 105-120kg

Shoulder Shrugs - 5 sets of 10-12 with 80-95kg

Close grip Bench press - 5 sets of 9-10 reps with 60-62.5kg
Triceps Pull Downs - 5 sets of 8-12 with 32.5kg

Chin-Ups - 4 sets of 7-8 reps
Reverse Grip Pull Downs - 5 sets of 8-12 reps with 57.5-65kg
Preacher Curls - 4 sets of 8-12 reps with 37.5-47.5kg

May go back to three nights per week next month, I am absolutely wasted....

[TheBALDpuma]

Halb said:

Westside?

The 'powerlifts', to give the PL total.

Not sure what my total is. I'm DLing Friday so we'll see.

Kind of westside, but not strictly.

[torqueofthedevil]

What sort of 1 rep max are people getting at around 200lbs body weight?

My bench is 130kg
Deadlifting around 140kg
Squats I've not done much - probs 120kg

[robm3]

I run 3-5km every second day. Did 3km today in the pouring rain.

[TheBALDpuma]

torqueofthedevil said:

What sort of 1 rep max are people getting at around 200lbs body weight?

My bench is 130kg
Deadlifting around 140kg
Squats I've not done much - probs 120kg

I'm about 90kg which is about 200lbs. My training above shows my current 1rm for squat (200kg) and bench (135kg). I'm hoping my deadlift on Friday should be at least 230kg. I've lifted slightly more in the past but I haven't lifted much in the way of training the lifts in the last 3 months because I've been injured.

[torqueofthedevil]

TheBALDpuma said:

I'm about 90kg which is about 200lbs. My training above shows my current 1rm for squat (200kg) and bench (135kg). I'm hoping my deadlift on Friday should be at least 230kg. I've lifted slightly more in the past but I haven't lifted much in the way of training the lifts in the last 3 months because I've been injured.

Some blood numbers there. I've never really included squats and deadlifting in my routine before so it's pretty new to me. Squats I think ill always be poor at as my knees are bad and they just don't ever feel right.

Deadlifting I'm really liking though. 230kg is a lot though!!!

[Halb]

TheBALDpuma said:

I'm about 90kg which is about 200lbs. My training above shows my current 1rm for squat (200kg) and bench (135kg). I'm hoping my deadlift on Friday should be at least 230kg. I've lifted slightly more in the past but I haven't lifted much in the way of training the lifts in the last 3 months because I've been injured.

We're similar on bench, but you are way ahead on squats. DO you use anything on the knees?

[TheBALDpuma]

Halb said:

We're similar on bench, but you are way ahead on squats. DO you use anything on the knees?

Knee sleeves. Don't offer much in the way of extra poundage on the bar but give me warmth and stability for my knees.

[Halb]

Little guy squats 200.
https://www.youtube.com/watch?v=qySRWjqctok

[natcot]

Halb said:

Little guy squats 200.
https://www.youtube.com/watch?v=qySRWjqctok

Stupid strong small people.........."squat dwarf!!"

[pilchardthecat]

torqueofthedevil said:

What sort of 1 rep max are people getting at around 200lbs body weight?

My bench is 130kg
Deadlifting around 140kg
Squats I've not done much - probs 120kg

I'm just under 170lbs, and

Bench - 107 (from the 1RM calculator - just started doing flat bench again this month, so this will go up)
Dead - 225kg (actual lift)
Squat - 130kg (from the 1RM calc - again numbers are going up currently as i've not squatted much in the last year)

[TheJimi]

torqueofthedevil said:

What sort of 1 rep max are people getting at around 200lbs body weight?

My bench is 130kg
Deadlifting around 140kg
Squats I've not done much - probs 120kg

Bah, we should make it a rule on here to talk in KG - ban the pounds!

Anyway -

160Ibs BW

Bench - 100kg
Dead - 200kg
Squat - 160kg (low bar)

All 1RM's, all actual lifts.

I've switched from low bar to high bar squats, so I'm nowhere near my old 1RM presently.

Bench, gah. I'm useless at benching, always have been but this year I'm focusing on improving and using the arched back technique.

Edited by TheJimi on Wednesday 28th January 11:29

[chris watton]

I find the deadlift weights people are lifting amazing! I can squat 155, have benched 110, but right now, my best deadlift is a paultry 130kg - and that felt heavy!

[LordGrover]

pilchardthecat said:

I'm just under 170lbs, and

Bench - 107 (from the 1RM calculator - just started doing flat bench again this month, so this will go up)
Dead - 225kg (actual lift)
Squat - 130kg (from the 1RM calc - again numbers are going up currently as i've not squatted much in the last year)

Twaddle. Your Squat is way better than that.