What training are you doing/have you done today? Vol.2
Discussion
Halb said:
Art0ir said:
First day at my new gym. Such a breath of fresh air.
Is it a chain?Dan Green is over with them at the minute, Brandon Lilly and Chad Wesley Smith due soon too.
http://www.hench-fitness.com
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!Dan Green is over with them at the minute, Brandon Lilly and Chad Wesley Smith due soon too.
http://www.hench-fitness.com
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!Also, do you use any extras on your squats, like belt or sleeves?
This ensued:
https://www.youtube.com/watch?v=buHv1EvUHj0
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?2 x 5 at 160kg
2 x 3 at 175kg
Box jumps
4 x 5
Also, do you use any extras on your squats, like belt or sleeves?
Just started using a belt, and use knee sleeves too.
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. 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...
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
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
Ride from yesterday below, hard and hilly. In the Alps in a few days.
https://app.strava.com/activities/272545410
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. Hips very sore already around the back, baring in mind only completed exercise this morning, is this bad technique or DOMS already ?
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.
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
The 8 reps was really just a warm up with 80kg, the rest were 5's and 3's.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
Doing them last wasn't a good idea though - I got that 'horrible back pump' on the 2nd set with just 120kg!
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 , 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.
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 , 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.
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)
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)
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...
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...
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