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

[Johnny]

Legs again.

Squats 10x01@60kg
Leg Press 5x10@160kg

Felt great to start then by about set 8/9 of squats felt like I was going to pass out. Not good. Assume my 4 hours sleep after a nightshift wasn't enough.

Was going to go home but carried on:

Romanian Chair Back Ext. 5x12 (Some weighted 10kg)
Leg Ext. 5x10@45kg
Total Abs Machine 5x12@55kg

Not used that abs machine before, was great!

Ended up with a decent(ish) session considering how bad I felt at one point.

[militantmandy]

Johnny said:

Felt great to start then by about set 8/9 of squats felt like I was going to pass out. Not good. Assume my 4 hours sleep after a nightshift wasn't enough.

I would imagine it's more to do with what you'd eaten than how much sleep you've had. Not that I'm an authority on the subject!

De-load week finished. Was a bit of a mind-melter! Still did lots of mobility/stretching/foam roller/balance work etc etc. My hips are finally improving meaning my but wink is now all but gone.

Looking forward to starting the heavy stuff again next week!

[pilchardthecat]

militantmandy said:

Johnny said:

Felt great to start then by about set 8/9 of squats felt like I was going to pass out. Not good. Assume my 4 hours sleep after a nightshift wasn't enough.

I would imagine it's more to do with what you'd eaten than how much sleep you've had. Not that I'm an authority on the subject!

I've just started doing 10x10 squats again in the last month, it hurts for the first couple of sessions but you condition pretty quickly in my experience

The last 2 sets are always going to be a bd though, but dont cheat on them - its the final sets that give you 90% of the benefit (extra fibre activation)

[didelydoo]

Today, 0530>

Seated BB strict
BHN Seated Strict
DB front raise
DB lat raise
Cable lat raise
Tri pushdowns
Skull crushers

Did calf work in between most sets too.

Like an early Friday session, sets me up for the day!

[Halb]

yeah, I like an early Friday sessh too...12:30!!! Whooooooooooo.

[natcot]

Took my car to for a service this morning, so took the dog along and we ran home, only about 3 miles across country but the snow made it a bit more interesting.

[TheBALDpuma]

Dynamic effort squats today - should have been DLs too but I haven't done my heavy session yet so wasn't sure what load to use - that or I forgot I was supposed to do both

Squats
12 x 2 at 120kg (60% 1RM)

Hyperextensions
4 x 8 weighted at 5kg

Box jumps
4 x 5 (up to 95cm - fairly steady height but using a new box and wasn't sure about stability!)

Good Mornings
just played around with these. Sets of 6 up to 50kg - never done these before and want to start including them but I'm going to easy them in so as not to fk up my back!

Ab Roll outs
3 x 10

[Halb]

TheBALDpuma said:

Box jumps
4 x 5 (up to 95cm - fairly steady height but using a new box and wasn't sure about stability!)

I'm at 95cm. Any tips to make the metre?

[chris watton]

Yesterday was legs, chest and back, today was mainly upper body:

Barbelle press 5 sets of 5-6 reps with 52.5kg
Deadlifts - 5 sets of 5 reps with 105-120kg
Shoulder Shrugs - 5 sets of 10-12 reps with 90kg

Close Grip Bench Press - 5 sets of 8-9 reps with 62.5kg
Triceps Pull Downs - 5 sets of 8-12 reps with 32.5kg

Chin ups - 4 sets of 8-10 reps (bodyweight)
Reverse Grip Pull Downs - 5 sets of 10-12 reps with 60kg
Preacher Curls - 4 sets of 8-12 reps with 38.5 - 48.5kg

I think the deadlifts are killing me, even with that relatively light weight, am thinking 5 sets for those is too much...

[Art0ir]

Legs. Was on my own so didn't go heavy.

Did the BW AMRAP in 5 minutes which roasted me. Finished with 2 sets of 120kg for 5 reps.
Barbell lunges 3 sets of 10 reps on each legs (alternating) with 80kg.
Then was running out of time, so supersetted leg extensions, curls and calve raises - 4 sets of 12 reps, with 30 seconds rest between each superset (36 reps).

Felt dizzy, drove home, fell out of car and ejected the remains of my dinner over the road.

Amidoinitryt?

TheBALDpuma said:

Haha, I forgot to respond to this! I don't work tuesday, although I'll be in working out. By all means come in for a workout, but I don't think I'll be able to get you in for free - as it's a massive gym/facility i don't know everyone that works there so can't promise i won't get questioned by reception/management on the way in.

I would have happily paid, I just thought I had read it was member only

I ended up staying in Hull anyway

[TheBALDpuma]

Halb said:

TheBALDpuma said:

Box jumps
4 x 5 (up to 95cm - fairly steady height but using a new box and wasn't sure about stability!)

I'm at 95cm. Any tips to make the metre?

Focus on your technique, and leg speed - might make the metre without any training. Drive hard and fast through your heels, onto your toes and get a fast snappy triple extension with a really fast drive up with the knees to get your landing. Really utilize your arm swing too!

Failing that get stronger and faster. Heavy squats, speed squats, Standing long jumps etc...

[didelydoo]

Halb said:

I'm at 95cm. Any tips to make the metre?

Jump higher.

[mcelliott]

Gym this morning - circuits, high reps low weight, still pumped from yesterday.

Turbo session in garage late morning - big gear low cadence, avg heart rate 169, max 191. Great week of training, two days of rest to follow.

[DUMBO100]

30 mins on the treadmill, 40 mins of assorted weights and a 17 minute "drill" on the spin bike, it absolutely killed me but I know it was the best cardio I've done in a long time. So I'll be setting a program to include it from now on.

[pilchardthecat]

Art0ir said:

Legs. Was on my own so didn't go heavy.

Did the BW AMRAP in 5 minutes which roasted me. Finished with 2 sets of 120kg for 5 reps.
Barbell lunges 3 sets of 10 reps on each legs (alternating) with 80kg.
Then was running out of time, so supersetted leg extensions, curls and calve raises - 4 sets of 12 reps, with 30 seconds rest between each superset (36 reps).

Felt dizzy, drove home, fell out of car and ejected the remains of my dinner over the road.

Amidoinitryt?

How soon after eating did you train? The dizziness is caused by lack of blood flow to the brain. After you eat, lots of blood goes to the digestive system, and then you workout and more of it goes to the muscles... so no youarntdoininitright !

[Art0ir]

pilchardthecat said:

How soon after eating did you train? The dizziness is caused by lack of blood flow to the brain. After you eat, lots of blood goes to the digestive system, and then you workout and more of it goes to the muscles... so no youarntdoininitright !

About an hour + 15-30 minutes, same as always. It's only legs that rarely have this effect, presumably because they're the biggest muscle group, producing the most lactic acid.

[TheJimi]

Ask diddely - he seems to be spewing a lot of late

[LordGrover]

Today, yoga class. Introduced a couple of new positions which look simple but ridiculously difficult to attain.
Overall, getting a bit better and more confident now. Feeling the benefit when lifting too.

[didelydoo]

TheJimi said:

Ask diddely - he seems to be spewing a lot of late

Pressure relief! feel great after it though

[TheBALDpuma]

Today's morning effor...

Banded Dynamic Bench Press
12 x 2 at 80kg+ band (60% 1RM)

Incline DB Press
1 x 6 at 40kg
1 x 6 at 42kg
1 x 6 at 44kg
1 x 6 at 46kg

Close grip BB press - shoulder was hurting on this so took it very easy...
Up to 8s at... can't remember. I think 70kg. Maybe.

T-Bar row
10s up to 80kg

Chins
1 x 5 at 10kg
1 x 5 at 15kg
1 x 4 at 20kg
1 x 3 at 25kg

RKC planks
3 x crazy intense 15 seconds