What training are you doing/have you done today? Vol.2
Discussion
chris watton said:
I hope that one day, Deadlifts will be my favourite - still dread them..
Today - Back exercises
Deadlifts - 4 sets of 3-5 reps
Dumbbell Rows - 5 sets of 10 reps
Pull Ups (Bodyweight) - 4 sets of 7-8 reps
Lat Pull Downs - 4 sets of 10 reps
Seated Pulley Rows - 4 sets of 10-12 reps
How are you getting on with them Chris? Have you had someone look over your form at all? You might be surprised at how the tiniest tweaks can transform your lift.Today - Back exercises
Deadlifts - 4 sets of 3-5 reps
Dumbbell Rows - 5 sets of 10 reps
Pull Ups (Bodyweight) - 4 sets of 7-8 reps
Lat Pull Downs - 4 sets of 10 reps
Seated Pulley Rows - 4 sets of 10-12 reps
I had taken a week off as I was very tired and I was also getting annoyed with the commercial gym I've been using.
Called into a local powerlifting /weightlifting gym tonight and had an intro session with one of their head powerlifting coaches. Two minor adjustments and my squat turned from an unbalanced mess barely hitting parallel with questionable form, to getting 4-5" below parallel, much more upright and a straight bar path. All in about ten minutes. Just what I've been looking for.
Going to sign up tomorrow and get serious.
Art0ir said:
How are you getting on with them Chris? Have you had someone look over your form at all? You might be surprised at how the tiniest tweaks can transform your lift.
I had taken a week off as I was very tired and I was also getting annoyed with the commercial gym I've been using.
Called into a local powerlifting /weightlifting gym tonight and had an intro session with one of their head powerlifting coaches. Two minor adjustments and my squat turned from an unbalanced mess barely hitting parallel with questionable form, to getting 4-5" below parallel, much more upright and a straight bar path. All in about ten minutes. Just what I've been looking for.
Going to sign up tomorrow and get serious.
I am getting on fine with them, thank you. I am very mindful of form, but it would be nice to have someone there to confirm my form. I guess I am being extra careful with the deadlifts because of the implications if I get it wrong, so I bend down, bent legs, hold the bar, push up with legs and then bring my back up, all the time ensuring there is no bend in the back. I then slowly lower it back down to the ground and repeat. That's correct, isn't it?I had taken a week off as I was very tired and I was also getting annoyed with the commercial gym I've been using.
Called into a local powerlifting /weightlifting gym tonight and had an intro session with one of their head powerlifting coaches. Two minor adjustments and my squat turned from an unbalanced mess barely hitting parallel with questionable form, to getting 4-5" below parallel, much more upright and a straight bar path. All in about ten minutes. Just what I've been looking for.
Going to sign up tomorrow and get serious.
The most I have managed so far is 145kg, so there is some improvement. I find it better to do one light set and then get stuck in with the heavier weights for deadlifts - I think my lower back is the weakest link right now..
For squats, I now start off with light weight (80kg) and going as far down as I can, and repeating that movement for the following sets with increasing weight, adding 10kg each set, again, mindful of form - this seems to work better for me.
Same with bench press - start at 80 and increase by 5kg each set - I've been mixing some 5x5 disciplines in with standard sets for other exercises - sort of a 'mix'n'match..
Good news about your squat (and your bench presses looked great, too)! I must see if there's anywhere around where I am that I could pop into and perhaps get some advice.
chris watton said:
I am getting on fine with them, thank you. I am very mindful of form, but it would be nice to have someone there to confirm my form. I guess I am being extra careful with the deadlifts because of the implications if I get it wrong, so I bend down, bent legs, hold the bar, push up with legs and then bring my back up, all the time ensuring there is no bend in the back. I then slowly lower it back down to the ground and repeat. That's correct, isn't it?
The most I have managed so far is 145kg, so there is some improvement. I find it better to do one light set and then get stuck in with the heavier weights for deadlifts - I think my lower back is the weakest link right now..
For squats, I now start off with light weight (80kg) and going as far down as I can, and repeating that movement for the following sets with increasing weight, adding 10kg each set, again, mindful of form - this seems to work better for me.
Same with bench press - start at 80 and increase by 5kg each set - I've been mixing some 5x5 disciplines in with standard sets for other exercises - sort of a 'mix'n'match..
Good news about your squat (and your bench presses looked great, too)! I must see if there's anywhere around where I am that I could pop into and perhaps get some advice.
So 80kg would be your warm up set? The most I have managed so far is 145kg, so there is some improvement. I find it better to do one light set and then get stuck in with the heavier weights for deadlifts - I think my lower back is the weakest link right now..
For squats, I now start off with light weight (80kg) and going as far down as I can, and repeating that movement for the following sets with increasing weight, adding 10kg each set, again, mindful of form - this seems to work better for me.
Same with bench press - start at 80 and increase by 5kg each set - I've been mixing some 5x5 disciplines in with standard sets for other exercises - sort of a 'mix'n'match..
Good news about your squat (and your bench presses looked great, too)! I must see if there's anywhere around where I am that I could pop into and perhaps get some advice.
Post a video here, plenty of experienced guys I'm sure would have some pointers for you.
Art0ir said:
So 80kg would be your warm up set?
Post a video here, plenty of experienced guys I'm sure would have some pointers for you.
Yes - but I have been doing squats continually for almost 10 months now (same with bench press)Post a video here, plenty of experienced guys I'm sure would have some pointers for you.
I will see if my step son can film me on the squats (and deadlifts)
How are your joints? A few local powerlifters told me to always warm up wet an empty bar on all lifts and go from there and it's just stuck with me. Not sure what everyone else does?
This is what Chad Wesley Smith's squats looked like today for example.
This is what Chad Wesley Smith's squats looked like today for example.
Edited by Art0ir on Tuesday 17th March 00:06
chris watton said:
I am getting on fine with them, thank you. I am very mindful of form, but it would be nice to have someone there to confirm my form. I guess I am being extra careful with the deadlifts because of the implications if I get it wrong, so I bend down, bent legs, hold the bar, push up with legs and then bring my back up, all the time ensuring there is no bend in the back. I then slowly lower it back down to the ground and repeat. That's correct, isn't it?
Perhaps a trainer or someone who knows this stuff would help here.I try to emphasise 'hip thrust' which is just something I picked up from t'internets. Means I can forget pretty much everything else as when my hips are working properly the rest must follow. No idea whether it's 'right' though.
Art0ir said:
How are your joints? A few local powerlifters told me to always warm up wet an empty bar on all lifts and go from there and it's just stuck with me. Not sure what everyone else does?
When I started training back last May, I had always assumed (and dreaded) leg work would be the death of me. However, to my surprise, my legs always recover very quickly (although they didn't when I first started, couldn't even walk up the stairs after the first week!). I do use the bar alone for a couple of dummy run sets for squats.Thus far, I have had no problems at all with leg joints, not even any slight twinges. In fact, the only problems I have had is my left arm/elbow (meaning I still have to use wrist straps for deadlifts as my left grip is still shockingly poor, but even this is finally getting better after all these months), and my delts seem to ache constantly (but it doesn't seem to adversely affect training)
LordGrover said:
Perhaps a trainer or someone who knows this stuff would help here.
I try to emphasise 'hip thrust' which is just something I picked up from t'internets. Means I can forget pretty much everything else as when my hips are working properly the rest must follow. No idea whether it's 'right' though.
I must try and film my deadlifts, so others can scrutinise - I am very careful when doing these for obvious reasons, but I also want to continue to improve and lift heavier - I think that deadlifts, more than any other lift, is key to improved strength. I try to emphasise 'hip thrust' which is just something I picked up from t'internets. Means I can forget pretty much everything else as when my hips are working properly the rest must follow. No idea whether it's 'right' though.
LordGrover said:
cw, did you try the horse burgers? They're most excellent!
Had a couple a little rarer than I'd normally have my burgers but they were very good all the same.
Not yet - have the sausages, salmon, swordfish, steak and turkey breasts, though! My step daughter is horse mad, she owns one, so my life wouldn't be worth living!Had a couple a little rarer than I'd normally have my burgers but they were very good all the same.
Arms and shoulders today:
Barbell Press - 5 sets of 5 reps with 61kg (most I have done!)
Shoulder Shrugs - 5 sets of 9-14 reps with 90-110kg
Triceps Extention - 4 sets of 8-12 reps with 35-40kg (most I have done!)
Close grip Bench Press - 4 sets of 5-10 reps with 60-70kg
Triceps Pull Downs - 4 sets of 8-12 reps with 35-36kg
Wide grip Chin Ups - 4 sets of 8-12 reps (Bodyweight)
Reverse grip Pull Downs - 4 sets of 10 reps with 55kg
Preacher Curlss - 3 sets of 8-12 reps with 45-50kg
Alternate Dummbell Curls - 3 sets of 8 reps with 19kg (Didn't have a lot left in me by this time, TBH...)
Barbell Press - 5 sets of 5 reps with 61kg (most I have done!)
Shoulder Shrugs - 5 sets of 9-14 reps with 90-110kg
Triceps Extention - 4 sets of 8-12 reps with 35-40kg (most I have done!)
Close grip Bench Press - 4 sets of 5-10 reps with 60-70kg
Triceps Pull Downs - 4 sets of 8-12 reps with 35-36kg
Wide grip Chin Ups - 4 sets of 8-12 reps (Bodyweight)
Reverse grip Pull Downs - 4 sets of 10 reps with 55kg
Preacher Curlss - 3 sets of 8-12 reps with 45-50kg
Alternate Dummbell Curls - 3 sets of 8 reps with 19kg (Didn't have a lot left in me by this time, TBH...)
Big effort on the bike tonight - 52 hilly kms with nearly 900m of climbing, average of 30kph. Included a 12.5 minute balls-out effort on the climb near home - climbed it 3 times in a row. It's a little test I do every so often and set my fastest time on it this evening. More pleasing was that I still managed some good efforts all the way through the ride. Ride below:
https://app.strava.com/activities/269793236/segmen...
Day off from the gym yesterday so did over 100 pullups on the pullup bar, 12 sets of 10, with 40 press ups in between each set. Very sore today.
https://app.strava.com/activities/269793236/segmen...
Day off from the gym yesterday so did over 100 pullups on the pullup bar, 12 sets of 10, with 40 press ups in between each set. Very sore today.
Legs and chest today:
Squats - 8 sets - 6 sets of 8 reps and the final 2 sets with 5 reps
Calf raises - 5 sets of 9-12 reps
Leg Raises - 4 sets of 12 reps
Hamstring Curls - 4 sets of 12 reps
Bench Press - 7 set sof 1-10 reps
Didn't feel as strong as I did Sunday, felt tired, despite trying my damndest...(Is that even a word...)
Squats - 8 sets - 6 sets of 8 reps and the final 2 sets with 5 reps
Calf raises - 5 sets of 9-12 reps
Leg Raises - 4 sets of 12 reps
Hamstring Curls - 4 sets of 12 reps
Bench Press - 7 set sof 1-10 reps
Didn't feel as strong as I did Sunday, felt tired, despite trying my damndest...(Is that even a word...)
chris watton said:
Didn't feel as strong as I did Sunday, felt tired, despite trying my damndest...(Is that even a word...)
Yeah, sometimes it happens. I had my second deadlift today since I hurt my back, but I managed one less rep than last week...tired maybe, fasted too long, tired from some pre-workset glute work, who knows. Sometimes, it's just not there. I could have bust a gut and tried for more reps, but it's best to play it safe right now.Halb said:
Yeah, sometimes it happens. I had my second deadlift today since I hurt my back, but I managed one less rep than last week...tired maybe, fasted too long, tired from some pre-workset glute work, who knows. Sometimes, it's just not there. I could have bust a gut and tried for more reps, but it's best to play it safe right now.
How did you hurt your back, not by deadlifting, was it?I managed a 112.5kg bench press on Sunday, today I struggled with 1 lousy rep with 105!
chris watton said:
I managed a 112.5kg bench press on Sunday, today I struggled with 1 lousy rep with 105!
Getting off the settee! 
I think it was the camel's straw. I had a vigorous and exhausting two hour workshop that morning where I took a nasty fall, fell and collapsed like a bag of spanners on the floor...continued on. I also had done the 5 minute squat challenge a couple of days before, I reckon I probably just did too much in a short space of time and the fall tweaked my spine.
Back to lifting now a month later and running.
Halb said:
Getting off the settee!
I think it was the camel's straw. I had a vigorous and exhausting two hour workshop that morning where I took a nasty fall, fell and collapsed like a bag of spanners on the floor...continued on. I also had done the 5 minute squat challenge a couple of days before, I reckon I probably just did too much in a short space of time and the fall tweaked my spine.
Back to lifting now a month later and running.
Cripes - I think you're right were doing too much there in a very short space of time! I just had a vision of you bumbling from one exercise challenge to the next without taking a breath - your back rebelled! I think it was the camel's straw. I had a vigorous and exhausting two hour workshop that morning where I took a nasty fall, fell and collapsed like a bag of spanners on the floor...continued on. I also had done the 5 minute squat challenge a couple of days before, I reckon I probably just did too much in a short space of time and the fall tweaked my spine.
Back to lifting now a month later and running.
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