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

[Halb]

I think once a week can be pretty decent for small gains. I used to do it with my 20 sets years back. And will be going back to it as I ramp up the running.

[chris watton]

Felt very good today, despite training every day this week.

Arms and shoulders today:

Barbell Press - 5 sets of 5 reps with 54.5kg
Upright Rows - 5 sets of 8-9 reps with 50kg
Shoulder Shrugs - 5 sets of 12 reps with 80-90kg

Triceps Extentions - 4 sets of 8-12 reps with 32.5kg
Close Grip Bench Press - 4 sets of 6-10 reps with 60-65kg
Triceps Pull Downs - 4 sets of 10-12 reps with 32.5-35kg

Chin Ups - 4 sets of 7-11 reps (First time I have got over 10!)
Reverse grip Pull Downs - 4 sets of 10 reps with 55kg
Reverse grip bent Over Barbell Row - 4 sets of 7-8 reps with 60kg
Preacher Curls - 4 sets of 7-11 reps with 40-45kg (Wasn't going to do these, but I still felt great!)

Edited by chris watton on Friday 20th February 18:30

[HonestIago]

chris watton said:

Felt very good today, despite training every day this week.

Arms and shoulders today:

Barbell Press - 5 sets of 5 reps with 53.5kg
Upright Rows - 5 sets of 8-9 reps with 50kg
Shoulder Shrugs - 5 sets of 12 reps with 80-90kg

Triceps Extentions - 4 sets of 8-12 reps with 32.5kg
Close Grip Bench Press - 4 sets of 6-10 reps with 60-65kg
Triceps Pull Downs - 4 sets of 10-12 reps with 32.5-35kg

Chin Ups - 4 sets of 7-11 reps (First time I have got over 10!)
Reverse grip Pull Downs - 4 sets of 10 reps with 55kg
Reverse grip bent Over Barbell Row - 4 sets of 7-8 reps with 60kg
Preacher Curls - 4 sets of 7-11 reps with 40-45kg (Wasn't going to do these, but I still felt great!)

I would recommend not doing these. There are other ways of building traps which aren't so horrid on the shoulders. Some people may get away with them but you run an unnecessary risk of developing an impingement. I've always found deadlifts alone to work my traps sufficiently well, continue with shrugs if you doubt this!

[chris watton]

HonestIago said:

I would recommend not doing these. There are other ways of building traps which aren't so horrid on the shoulders. Some people may get away with them but you run an unnecessary risk of developing an impingement. I've always found deadlifts alone to work my traps sufficiently well, continue with shrugs if you doubt this!

Ah, OK, good to know. In truth, I only did them because I couldn't do upright rowing at the time, but included them tonight to 'beef up' the shoulder routine. You are correct about the deadlifts working the muscles, I could certainly feel the effects of the deadlifts I did yesterday when doing the rows and shrugs..

I have been using this website for finding new exercises, this is where I got the shrug from:

http://www.workoutroutinewarehouse.com/best-should...

[HonestIago]

chris watton said:

Ah, OK, good to know. In truth, I only did them because I couldn't do upright rowing at the time, but included them tonight to 'beef up' the shoulder routine. You are correct about the deadlifts working the muscles, I could certainly feel the effects of the deadlifts I did yesterday when doing the rows and shrugs..

I have been using this website for finding new exercises, this is where I got the shrug from:

http://www.workoutroutinewarehouse.com/best-should...

That site recommends cable front raises for shoulders. I'd argue that almost no one needs to isolate front delts like that, they get more than enough work from benching and shoulder pressing. If anything one should focus more on rear delt isolations as more developed rear delts than front equals strong shoulders and good posture IMO.

Hope you don't feel I'm picking holes unecessarily, I just think shoulder training should be kept very simple as they're so vulnerable to injury/longterm niggles if you hammer them with awkward exercises.

[chris watton]

HonestIago said:

That site recommends cable front raises for shoulders. I'd argue that almost no one needs to isolate front delts like that, they get more than enough work from benching and shoulder pressing. If anything one should focus more on rear delt isolations as more developed rear delts than front equals strong shoulders and good posture IMO.

Hope you don't feel I'm picking holes unecessarily, I just think shoulder training should be kept very simple as they're so vulnerable to injury/longterm niggles if you hammer them with awkward exercises.

Not at all - I appreciate any advice/constructive criticism, as I am still quite new to this. I just like to change the secondary exercises every couple of months (Not the main compounds), so I am always looking for alternatives to flesh out the routines.

I think that once I get into my stride with the deadlifts (which I still curse myself for not starting them back last May..), shoulder isolation exercises will be redundant anyway.

I did hurt my left arm a while ago, and it's taken ages to heal, still not 100% now, and it affects my left grip (meaning I have to still use a strap for deadlifts..), so I use the '5x5' mentality for most of the main exercises - I throttled back on Bench Press and Shoulder press and slowly working back up again, same with deadlifts.

I guess that, at 48, if I mess up big time, it'll be game over, and I don't want that.

[mcelliott]

Turbo session class number 7 last night - totally brutal. This weekend, a bit of time spent in the gym and a really hilly ride planned for Sunday.

[TheBALDpuma]

chris watton said:

HonestIago said:

That site recommends cable front raises for shoulders. I'd argue that almost no one needs to isolate front delts like that, they get more than enough work from benching and shoulder pressing. If anything one should focus more on rear delt isolations as more developed rear delts than front equals strong shoulders and good posture IMO.

Hope you don't feel I'm picking holes unecessarily, I just think shoulder training should be kept very simple as they're so vulnerable to injury/longterm niggles if you hammer them with awkward exercises.

Not at all - I appreciate any advice/constructive criticism, as I am still quite new to this. I just like to change the secondary exercises every couple of months (Not the main compounds), so I am always looking for alternatives to flesh out the routines.

I think that once I get into my stride with the deadlifts (which I still curse myself for not starting them back last May..), shoulder isolation exercises will be redundant anyway.

I did hurt my left arm a while ago, and it's taken ages to heal, still not 100% now, and it affects my left grip (meaning I have to still use a strap for deadlifts..), so I use the '5x5' mentality for most of the main exercises - I throttled back on Bench Press and Shoulder press and slowly working back up again, same with deadlifts.

I guess that, at 48, if I mess up big time, it'll be game over, and I don't want that.

TO weight in - I like upright rows, and really don't seen any issue with them. Good for building both belt and trap strength and used in combination with stuff like clean pulls, hang cleans etc can be good for helping increase bar speed and clean/snatch ability.

[TheBALDpuma]

Todays effort....

Back hypers
3 x 8

Banded Speed Sumo DL at 60%
12 x 2 at 125kg

Banded Speed Box squat at 60%
8 x 2 at 122.5kg

Standing long jump
4 x 5

Ab roll outs
3 x 12

[chris watton]

TheBALDpuma said:

TO weight in - I like upright rows, and really don't seen any issue with them. Good for building both belt and trap strength and used in combination with stuff like clean pulls, hang cleans etc can be good for helping increase bar speed and clean/snatch ability.

I think HonestIago was referring to the Shoulder Shrugs, not the Upright Rows. I couldn't do them for ages because I borked my arm, but am now starting to do them again - I only did the Shrugs because I couldn't do the Rows.

Edited by chris watton on Saturday 21st February 10:35

[TheBALDpuma]

chris watton said:

TheBALDpuma said:

TO weight in - I like upright rows, and really don't seen any issue with them. Good for building both belt and trap strength and used in combination with stuff like clean pulls, hang cleans etc can be good for helping increase bar speed and clean/snatch ability.

I think HonestIago was reffering to the Shoulder Shrugs, not the Upright Rows. I couldn't do them for ages because I borked my arm, but am now starting to do them again - I only did the Shrugs because I couldn't do the Rows.

I assumed because he'd highlighted the upright rows

[chris watton]

TheBALDpuma said:

I assumed because he'd highlighted the upright rows

Oh yes, you're right. I am sure that yesterday, the code for the bold text was for the Shrugs!

Must check my eyesight...

Edited by chris watton on Saturday 21st February 13:23

[HonestIago]

chris watton said:

TheBALDpuma said:

I assumed because he'd highlighted the upright rows

Oh yes, you're right. I am sure that yesterday, the code for the bald text was for the Shrugs!

Must check my eyesight...

Don't worry its not your eyesight I did have to edit my original post!

This explains my point about upright rows: http://www.bodybuilding.com/fun/betteru26.htm

[Halb]

I used to do upright rows with a nice wide grip, to concentrate more in the medial delts.

[TheBALDpuma]

HonestIago said:

chris watton said:

TheBALDpuma said:

I assumed because he'd highlighted the upright rows

Oh yes, you're right. I am sure that yesterday, the code for the bald text was for the Shrugs!

Must check my eyesight...

Don't worry its not your eyesight I did have to edit my original post!

This explains my point about upright rows: http://www.bodybuilding.com/fun/betteru26.htm

Sorry but that article is rubbish. It's one guys opinion based on probably what he heard in the gym changing rooms. His degree in p.e. and psychology doesn't even come close to qualify him to speak about the subjects he claims to know loads about.

There really is nothing wrong with the exercises listed. RDLS for instance have been shown to significantly reduce hamstring injury risk in team sports players as well as great for improving posterior chain strength

[chris watton]

I have always thought of Upright Rows as a staple exercise in weight training routines. I know that I did them on a regular basis from the age of 13 to 19, and never had a problem.

I thought it was Shrugs that was mentioned because of the amount of weight you can use...

[didelydoo]

Today>

Squats (155kg x 10,10,10,10,5 (sick) 5,10,5,4)
Ham curls
Leg ext

Home. Squats killed me again.

[LordGrover]

Just chest press and Kroc rows for me today, but then went to see 'king of the deadlift'. Considering how darn cold it was in a warehouse it was good.
Started at 300kgs and the best single was 380kgs. He tried for 400 but it wasn't there.
Nice to meet smiffy and family there too. Sorry couldn't stay for the 300kgs for reps.

[smiffy180]

LordGrover said:

Just chest press and Kroc rows for me today, but then went to see 'king of the deadlift'. Considering how darn cold it was in a warehouse it was good.
Started at 300kgs and the best single was 380kgs. He tried for 400 but it wasn't there.
Nice to meet smiffy and family there too. Sorry couldn't stay for the 300kgs for reps.

You too.
8 reps from the same guy who pulled 380 to win.

I should've mentioned I'm rubbish at hearing people when there's other noises going on in the background.
I'm not even sure I answered half your questions

[chris watton]

OK, because I'm out for most of the day tomorrow, I thought I'd do legs and chest today, and leave just the back (and deadlifts) for tomorrow.

Felt pretty crappy throughout the leg exercises though, TBH. Every rep was a struggle...

Squats - 5 sets of 5-11 reps with 110-140kg. 140kg felt very heavy on my shoulders today, and only managed 5 reps.

Calf Raises - 5 sets of 10 reps with 150kg. Even these were a struggle today!

Leg raises - 5 sets of 10-12 reps with 67.5-70kg

Leg Curls - 5 sets of 10-12 reps with 47.5-50kg

Bench Press - 5 sets of 5 reps with 90kg

Strange session - I thought the leg work would be a breeze, as I haven't done legs since Wednesday!

Dumbbell Fly's - 4 sets of 16-20 reps with 18-22kg. Thought I'd try these, as they're the only exercise I still struggle with because of my left arm/elbow. Still didn't feel comfortable doing them...