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

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

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Halb

53,012 posts

182 months

Friday 20th March 2015
quotequote all
Art0ir said:
First day at my new gym. Such a breath of fresh air.
Is it a chain?

Art0ir

9,401 posts

169 months

Friday 20th March 2015
quotequote all
Halb said:
Art0ir said:
First day at my new gym. Such a breath of fresh air.
Is it a chain?
Nope. Run by a few local powerlifters (the owner is set to beat the 83kg WDFPF squat record). All gents too.

Dan Green is over with them at the minute, Brandon Lilly and Chad Wesley Smith due soon too.

http://www.hench-fitness.com

chris watton

22,477 posts

259 months

Friday 20th March 2015
quotequote all
Art0ir said:
Nope. Run by a few local powerlifters (the owner is set to beat the 83kg WDFPF squat record). All gents too.

Dan Green is over with them at the minute, Brandon Lilly and Chad Wesley Smith due soon too.

http://www.hench-fitness.com
That looks fantastic!

TheBALDpuma

Original Poster:

5,842 posts

167 months

Friday 20th March 2015
quotequote all
chris watton said:
TheBALDpuma said:
What's the gym and where is it?
My garage! smile
Lol - meant to quote the chap underneath you who has joined a new gym

TheBALDpuma

Original Poster:

5,842 posts

167 months

Monday 23rd March 2015
quotequote all
Sunday's session - again just taking it easy before I get into it propely this week...

GHR Back Extensions
3 x 8

Squats
2 x 5 at 160kg
2 x 3 at 175kg

Box jumps
4 x 5

Push press
2 x 3 at 90kg
2 x 2 at 100kg

Halb

53,012 posts

182 months

Monday 23rd March 2015
quotequote all
TheBALDpuma said:
Squats
2 x 5 at 160kg
2 x 3 at 175kg

Box jumps
4 x 5
How do you find Box jumps after heavy squats?
Also, do you use any extras on your squats, like belt or sleeves?

militantmandy

3,829 posts

185 months

Monday 23rd March 2015
quotequote all
Halb said:
How do you find Box jumps after heavy squats?
Also, do you use any extras on your squats, like belt or sleeves?
Slight tangent but I once obliterated by shin doing this. I usually did the box jumps first but I switched it up. Went to do my first jump, pushed off with all my might and made it about 9 inches!

This ensued:

https://www.youtube.com/watch?v=buHv1EvUHj0

Art0ir

9,401 posts

169 months

Monday 23rd March 2015
quotequote all
Low bar squats 5x5
High bar squats 3x5
RDLs 4x8
Glute/Ham Raise 3x12
Rollouts 3x12

Mobility may be an issue tomorrow morning...

TheBALDpuma

Original Poster:

5,842 posts

167 months

Monday 23rd March 2015
quotequote all
Halb said:
TheBALDpuma said:
Squats
2 x 5 at 160kg
2 x 3 at 175kg

Box jumps
4 x 5
How do you find Box jumps after heavy squats?
Also, do you use any extras on your squats, like belt or sleeves?
Fine really - I would usually prescibe them first though for an athlete but seeing as strength is my #1 goal, squats come first.

Just started using a belt, and use knee sleeves too.

chris watton

22,477 posts

259 months

Monday 23rd March 2015
quotequote all
So much work to to, but I tried to fit in a little session:

Squats - 8 sets of 5-8 reps
Bench Press - 8 sets of 1-12 reps
Deadlifts - 5 sets of 3-8 reps

Being short on time, I figured concentating on the main compounds would be the most beneficial...

Art0ir

9,401 posts

169 months

Monday 23rd March 2015
quotequote all
chris watton said:
So much work to to, but I tried to fit in a little session:

Squats - 8 sets of 5-8 reps
Bench Press - 8 sets of 1-12 reps
Deadlifts - 5 sets of 3-8 reps

Being short on time, I figured concentating on the main compounds would be the most beneficial...
Good man, can't go far wrong with the basics.

I don't know how you do 8 reps of deadlifts regularly though, anything over 5 gives me a horrible back pump. The 4 sets of RDLs tonight were absolutely miserable hehe

Jamster123

485 posts

202 months

Monday 23rd March 2015
quotequote all
So started deadlifts today...Went ok I thought,

Hips very sore already around the back, baring in mind only completed exercise this morning, is this bad technique or DOMS already ?



Halb

53,012 posts

182 months

Monday 23rd March 2015
quotequote all
Cheeky lil 11k.

mcelliott

8,626 posts

180 months

Monday 23rd March 2015
quotequote all
Busy at the gym the last few days - really cannot remember the last bad workout, bike or gym. Probably the thick end of a year.

Ride from yesterday below, hard and hilly. In the Alps in a few days.

https://app.strava.com/activities/272545410

Art0ir

9,401 posts

169 months

Monday 23rd March 2015
quotequote all
Jamster123 said:
So started deadlifts today...Went ok I thought,

Hips very sore already around the back, baring in mind only completed exercise this morning, is this bad technique or DOMS already ?
Get a video of your form from the side.

The most straightforward of the main lifts but the easiest to cock up and ruin yourself on. I hurt my back last year doing them and struggled to walk for a fortnight.

chris watton

22,477 posts

259 months

Monday 23rd March 2015
quotequote all
Art0ir said:
Good man, can't go far wrong with the basics.

I don't know how you do 8 reps of deadlifts regularly though, anything over 5 gives me a horrible back pump. The 4 sets of RDLs tonight were absolutely miserable hehe
The 8 reps was really just a warm up with 80kg, the rest were 5's and 3's.

Doing them last wasn't a good idea though - I got that 'horrible back pump' on the 2nd set with just 120kg!

Pete102

2,042 posts

185 months

Tuesday 24th March 2015
quotequote all
30min Hill session on the turbo last night followed by an arm workout (bi's and tri's):

8 x 8 EZ Bar curls 30kg + Bar
8 x 8 Tricep pushdowns, increasing 2kg with every set from 14kg
8 x 8 Dumbell Hammer Curls
8 x 8 Overhead Tricep Extensions
8 x 4 Resistance Band Bicep Curls
8 x 4 Overhead Tricep Kettle Bell Extensions

Attempted to tricep dip but it wasnt happening smile, leg workout tonight.

In other news I've ordered a Training Mask, fully aware it doesnt alter O2 content in your lungs but in terms of Diapragm resistance I'm quite interested to see the effect on my cardio performance. I've hit a fitness level which results in it taking quite a while for me to even break a sweat, kinda hoping the mask accelerates my workouts again.

Animal

5,246 posts

267 months

Tuesday 24th March 2015
quotequote all
YESTERDAY:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat (12kg kettlebell)

Then:
Clean + Front Squat + Hang Clean:
One Triplet every 30 seconds for 10 minutes
i.e. 20 total triplets (40kg)

Then:
"Those Burpees Suck"
10x Pull-up + 20x KB Swing 24kg + 30x Box Jump @ 24" Box + 40x Push-up + 50x Sit-up + 60x Burpee + 10x Pull-ups

Then:
4x (30sec Work/30sec “Rest”) Push Press (9kg dumbbell)
“Rest” is in OH Position. Aim for 25 reps per round.

Then:
3x10 Straight Leg Deadlift (60kg)
5x2 SLDL - 2 each side (60kg)

TODAY: 100 Turkish Get-Ups (12kg kettlebell)

chris watton

22,477 posts

259 months

Tuesday 24th March 2015
quotequote all
Arms, shoulders and smidgeon of back this evening:

Barbell Press - 5 sets of 5 reps with 63.5kg - These sets were the hardest I have done so far, when on the absolute limit of what you can do and pushing for more, it really takes it out of you - or me, at least. Not sure if I can go 5x5 with 65kg..

Shoulder Shrugs - 5 sets of 10-16 reps with 90-110kg

Triceps Extrntions - 4 sets of 9-12 reps with 40kg
Close Grip Bench Press - 4 sets of 7-12 reps with 60-70kg
Triceps Pull Downs - 4 sets of 8-10 reps with 35/36kg

Chin Ups - 4 sets of 9-14 reps
Reverse Grip Pull Downs - 4 sets of 10 reps with 55kg

Elbow was hurting a little, so I figured I'd do some back exercises I missed doing yesterday, rather than curls:

Dummbell Row - 4 sets of 10 reps with 45kg (with my new longer dummbells, much better!)
Reverse Grip Bent Over Barbell Row - 3 sets of 8-10 reps with 60-70kg.

Still can't believe how difficult those first 5 sets of presses were...

LordGrover

33,531 posts

211 months

Wednesday 25th March 2015
quotequote all
Tweaked my lower back at the weekend so no training for me this week.
Suffered/enjoyed most excellent sports massage yesterday though.
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