What training are you doing/have you done today? Vol.2
Discussion
Arms and shoulders day:
Barbell press - 5 sets of 5 reps with 59kg
Shoulder Shrugs - 5 sets of 11-14 reps
Triceps Extentions - 4 sets of 10-14 reps
Close Grip Bench Press - 4 sets of 5-10 reps
Triceps Pull Downs - 4 sets of 8-10 reps
Chin Ups - 4 sets of 7-12 reps
Reverse Grip Pull Downs - 4 sets of 8 reps
Preacher Curl - 4 sets of 8-12 reps
Alternate Dumbbell Curl - 3 sets of 10 reps
Delts constantly sore - will go back to 4 times a week next week...
Barbell press - 5 sets of 5 reps with 59kg
Shoulder Shrugs - 5 sets of 11-14 reps
Triceps Extentions - 4 sets of 10-14 reps
Close Grip Bench Press - 4 sets of 5-10 reps
Triceps Pull Downs - 4 sets of 8-10 reps
Chin Ups - 4 sets of 7-12 reps
Reverse Grip Pull Downs - 4 sets of 8 reps
Preacher Curl - 4 sets of 8-12 reps
Alternate Dumbbell Curl - 3 sets of 10 reps
Delts constantly sore - will go back to 4 times a week next week...
Edited by chris watton on Tuesday 10th March 20:11
Bread and butter ride for me tonight - felt good. Here it is.
https://app.strava.com/activities/266115776
https://app.strava.com/activities/266115776
Squats
bench
power cleans
pendlays
Almost back on full workset weight on squats and bench, fully back on, with rows and cleans.
Used both my belts today in an experiment to see which is preferable.
Still gonna use my old PL belt for squats, and my new tapered one for cleans and deads.
As and when needed.
bench
power cleans
pendlays
Almost back on full workset weight on squats and bench, fully back on, with rows and cleans.
Used both my belts today in an experiment to see which is preferable.
Still gonna use my old PL belt for squats, and my new tapered one for cleans and deads.
As and when needed.
Just a few back exercises today:
Deadlifts - 5 sets of 3-5 reps
Dummbell Rows - 5 sets of 10 reps
Lat Pull Downs - 5 sets of 10-12 reps
Seated cable rows - 4 sets of 10-14 reps
I have noticed more than any other area, when the (lower) back has had enough, it lets you know - doesn't seem to recover as quick as other muscle groups, and is less forgiving..
Deadlifts - 5 sets of 3-5 reps
Dummbell Rows - 5 sets of 10 reps
Lat Pull Downs - 5 sets of 10-12 reps
Seated cable rows - 4 sets of 10-14 reps
I have noticed more than any other area, when the (lower) back has had enough, it lets you know - doesn't seem to recover as quick as other muscle groups, and is less forgiving..
Edited by chris watton on Thursday 12th March 17:45
ked after first squats for a month yesterday.
Balls! After 1.5yrs of injury free training, I've managed to pull something in my groin :-) Was supposed to be doing 3s of squats today but did 10 supersets of curls and extensions instead as squatting was just too sore. Was supposed to be going for a big cycle tomorrow but I guess that's off the cards too.
Hopefully a bit of rest will see me right for Tuesday.
Hopefully a bit of rest will see me right for Tuesday.
Arms and shoulders day:
10 minutes on bike rollers and 50 press ups to warm up.
Barbell Press - 5 sets of 5 reps with 60kg (pleased with that - I think that's almost my limit for 5 sets of 5 complete reps, though)
Shoulder Shrugs - 5 sets of 11-16 reps with 90-110kg
Triceps Extrentions - 4 sets of 9-12 reps with 37.5kg
Close Grip Bench Press - 4 sets of 6-10 reps with 60-70kg
Triceps Pull Downs - 4 sets of 9-12 reps with 35kg
Chin-Ups - 4 sets of 8-12 reps
Reverse Grip Pull Downs - 4 sets of 8-12 reps with 55-60kg
Preacher Curls - 3 sets of 6-12 reps with 45-50kg
Alternate Dummbell Curls - 3 sets of 8 reps with 20kg
Am making a little progress now, and starting to see some good gains, although training 6 times a week for the past 4 weeks has been hard....
10 minutes on bike rollers and 50 press ups to warm up.
Barbell Press - 5 sets of 5 reps with 60kg (pleased with that - I think that's almost my limit for 5 sets of 5 complete reps, though)
Shoulder Shrugs - 5 sets of 11-16 reps with 90-110kg
Triceps Extrentions - 4 sets of 9-12 reps with 37.5kg
Close Grip Bench Press - 4 sets of 6-10 reps with 60-70kg
Triceps Pull Downs - 4 sets of 9-12 reps with 35kg
Chin-Ups - 4 sets of 8-12 reps
Reverse Grip Pull Downs - 4 sets of 8-12 reps with 55-60kg
Preacher Curls - 3 sets of 6-12 reps with 45-50kg
Alternate Dummbell Curls - 3 sets of 8 reps with 20kg
Am making a little progress now, and starting to see some good gains, although training 6 times a week for the past 4 weeks has been hard....
Wasn't going to do any training today, I was going to go to just 4 nights a week again. But I couldn't help myself, felt lazy if I didn't do something..
So, Legs and chest:
Squats - 8 sets:
6 sets of 8 reps with 80-130kg
2 sets of 5 reps with 140-150kg (nearly had a nasty accident on last rep, too knackered to lift barbell back onto rack..)
Calf Raises - 5 sets of 10-12 reps
Leg Raises - 4 sets of 12 reps
Hamstring Curls - 4 sets of 12 reps
Bench Press - 7 sets:
5 sets of 5 reps with 80-100kg (Increasing by 5kg each set)
1 set of 3 reps with 105kg
1 rep with 112.5kg, a new PB for me!
So, Legs and chest:
Squats - 8 sets:
6 sets of 8 reps with 80-130kg
2 sets of 5 reps with 140-150kg (nearly had a nasty accident on last rep, too knackered to lift barbell back onto rack..)
Calf Raises - 5 sets of 10-12 reps
Leg Raises - 4 sets of 12 reps
Hamstring Curls - 4 sets of 12 reps
Bench Press - 7 sets:
5 sets of 5 reps with 80-100kg (Increasing by 5kg each set)
1 set of 3 reps with 105kg
1 rep with 112.5kg, a new PB for me!
Had a nasty cold so last 2 workouts were a bit of treading water:
09/03/15
Trap-bar deadlift: 8 x 180kg
Weighted dips: 12 x +30kg, 8 x +40kg
Bent-over rows: 10 x 130kg, 15 x 115kg
Incline dumbbell bench: 12 x 45kg, 5 x 50kg
Pull-ups: 8 x bodyweight
Chins: 10 x bodyweight
15/03/15
Leg press: 20 x 300kg
Dumbbell shoulder press: 10 x 35kg, 6 x 40kg
Leg extension: 12 x 130kg
Then some arm stuff (3 work sets)
09/03/15
Trap-bar deadlift: 8 x 180kg
Weighted dips: 12 x +30kg, 8 x +40kg
Bent-over rows: 10 x 130kg, 15 x 115kg
Incline dumbbell bench: 12 x 45kg, 5 x 50kg
Pull-ups: 8 x bodyweight
Chins: 10 x bodyweight
15/03/15
Leg press: 20 x 300kg
Dumbbell shoulder press: 10 x 35kg, 6 x 40kg
Leg extension: 12 x 130kg
Then some arm stuff (3 work sets)
Gym Friday and yesterday, both really good sessions, very similar. Weighted dips, weighted pullups, 95kg bench press, that sort of thing. Definitely looking 'bigger' at the moment.
No gym today, just a few pullups on my bar at home, but I did a really good hilly ride tonight on the bike - below.
https://app.strava.com/activities/268776145
All in all, training going extremely well.
No gym today, just a few pullups on my bar at home, but I did a really good hilly ride tonight on the bike - below.
https://app.strava.com/activities/268776145
All in all, training going extremely well.
Having taken a longer than expected 'rest' from training last year and beginning again a couple of months ago, just completing second cycle of W531 - this week is deload week.
Really enjoying it and progress is steady if not stellar.
Press is going particularly well which is pleasing as I've often struggled in the past.
Bench press is so-so but getting there.
Deadlift is going well with lots more to come - rapidly becoming my favourite.
Squat I'm struggling the most with, which is odd as it was probably my better lift 2012/13. I've widened my stance a little which means my form is better/more textbook but I'm not quite comfortable with it yet. It'll come, just need to take my time.
I also began dru yoga in January and reaping the rewards. Not only the obvious benefits like flexibility but in general aches and pains have all but disappeared and DOMS a thing of the past. I use a set of activations as a pre-workout warm-up, several poses between sets then stretches and relaxation/meditation to finish.
So far 2015 has been a good year - here's hoping that's not put the kibosh on it!
Really enjoying it and progress is steady if not stellar.
Press is going particularly well which is pleasing as I've often struggled in the past.
Bench press is so-so but getting there.
Deadlift is going well with lots more to come - rapidly becoming my favourite.
Squat I'm struggling the most with, which is odd as it was probably my better lift 2012/13. I've widened my stance a little which means my form is better/more textbook but I'm not quite comfortable with it yet. It'll come, just need to take my time.
I also began dru yoga in January and reaping the rewards. Not only the obvious benefits like flexibility but in general aches and pains have all but disappeared and DOMS a thing of the past. I use a set of activations as a pre-workout warm-up, several poses between sets then stretches and relaxation/meditation to finish.
So far 2015 has been a good year - here's hoping that's not put the kibosh on it!
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