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

[Art0ir]

Heavy Bench day today. Interestingly ate zero carbs all day and was full of energy.

Banana for breakfast, beef and spinach for lunch. Carbed up for dinner post workout but feel really great and felt much stronger on my work sets even with an increase in weight.

[mcelliott]

Climbing every day.

[Art0ir]

Wow where is that?

2nd week of my new programme, Deadlift day.

Get to the last set and I'm bust. Grind through and feel like absolute *****. Don't know what I've done wrong ; slept well, hydrated, eating well. Only started ffs, have I cocked up something?

Check my printout to see what's next anyway and see I was meant to do 3x5 not 5x5... All about that volume though, right? dhead

[chris watton]

Art0ir said:

Wow where is that?

2nd week of my new programme, Deadlift day.

Get to the last set and I'm bust. Grind through and feel like absolute *****. Don't know what I've done wrong ; slept well, hydrated, eating well. Only started ffs, have I cocked up something?

Check my printout to see what's next anyway and see I was meant to do 3x5 not 5x5... All about that volume though, right? dhead

And deadlifts 'appear' to the easiet of exercises to some, but I find them quite gruelling..

(Did manage a 150kg DL today, getting there...!)

[Art0ir]

chris watton said:

And deadlifts 'appear' to the easiet of exercises to some, but I find them quite gruelling..

(Did manage a 150kg DL today, getting there...!)

Good man! You'll remember your first double Bodyweight Deadlift for a while.

[chris watton]

Art0ir said:

Good man! You'll remember your first double Bodyweight Deadlift for a while.

Cheers . It's funny, though, now I think that 150 isn't good enough, I want to get to 160 - and I'm sure that once I do 160, that won't be good enough, and so it goes on...

One thing I have noticed since starting DL's in January is that my core strength has improved quite a bit, and my midriff is starting to see real definition. I was also hovering aroud the 72-72.5kg for a few months, but now my weight's starting to go up again, am now between 73-74kg.

[Art0ir]

chris watton said:

Cheers . It's funny, though, now I think that 150 isn't good enough, I want to get to 160 - and I'm sure that once I do 160, that won't be good enough, and so it goes on...

One thing I have noticed since starting DL's in January is that my core strength has improved quite a bit, and my midriff is starting to see real definition. I was also hovering aroud the 72-72.5kg for a few months, but now my weight's starting to go up again, am now between 73-74kg.

Sounds like you're starting to enjoy them more than you're letting on

[chris watton]

Art0ir said:

Sounds like you're starting to enjoy them more than you're letting on

Have started to enjoy them now, I think I have nailed the technique and the bar now comes up a lot easier. Although I have focused two sessions a week just on the back, so I think that has helped.

I didn't think I'd do well today though, as I did some front squats yesterday, and on the last set, I went one rep too far and failed to hold the bar, so it dropped to my forearms. Now, I have a pair of knurled patterns pressed into my delts and upper arms from where the bar slipped down!

[BrownBottle]

I've just switched to a 5x5 workout.

Is it ok to do 5x5 with everything or is it better to adjust for certain exercises for example do 3x5 with deadlifts and 5x8 with isolation stuff etc.

[chris watton]

BrownBottle said:

I've just switched to a 5x5 workout.

Is it ok to do 5x5 with everything or is it better to adjust for certain exercises for example do 3x5 with deadlifts and 5x8 with isolation stuff etc.

I think the general consensus is that, when you get near to the limit with your deadlifts, 3x5 is OK (even perhaps 1x5). For isolation exercises, I'd just tag them onto the end of your proper 5x5 session, if you still feel up to it.

[LordGrover]

Are you following a particular 5x5 program? SL5x5 is 1x5 DL from the outset IIRC.

[BrownBottle]

No program in particular, here's my routine.

Day 1
Deadlift
Pull ups
Dumbbell Rows
Barbell Curls
Hammer Curls

Day 2
Bench Press
Seated Shoulder Press
Dips
Incline Dumbbell Press
Decline Skull Crushers

Day 3
Squats
Barbell Hack Squats
Lying Leg Curls
EZ Bar reverse Curls
Wrist curls

Would 5x5 be ok with this?

[chris watton]

Just finished my weekly routine. I split my routine to 6 days per week almost 2 months ago, as I felt I needed to concentrate more on my back, the lower back especially. I didn't start Deadlifts until 7 months into my training, and I realised just what a huge mistake it was, not including them from the very start - so I have been trying to make up for that.

Sunday and Wednesday (legs and chest days):

Squats - 6 sets of 8 reps, concentrating on depth and little time between rests (80-130/85-135)
Calf Raises - 5 sets of 10-12 reps
Front Squats - 5 sets of 5-10 reps

Bench Press – 7/6 sets of 3-20 reps from 50-105kg
Incline/Flat Bench Fly’s – 4 sets of 10-20 reps

Monday and Thursday (Back days):

Deadlifts - 5 sets of 3-5 reps with 80-140kg, then, on Thursday, I did a 6th set with 150kg, only 1 rep though.
Dumbbell Rows - 4 sets of 10/11 reps with 45kg
Pull Ups - 4 sets of 6-10 reps
Lat Pull Downs - 4 sets of 8-12 reps
Seated Pulley Rows - 4 sets of 10-18 reps

Tuesday and Friday (Arms and shoulders days)

Barbell Press - 5 sets of 5-8 reps with 50-60kg (As strict as possible)
Shoulder Shrugs = 5 sets of 10-16 reps

Triceps Extentions - 4 sets of 8-12 reps with 40kg
Close Grip bench Press - 4 sets of 5-12 reps with 60-70kg
Triceps Pull Downs - 4 sets of 8-12 reps with 35-37kg

Chin Ups - 4 sets of 7-14 reps
Reverse grip Pull Downs - 4 sets of 10 reps
Preacher Curl - 4 sets of 10-12 reps

But today, I tried a variation on the above, I did the presses as normal, and then supersetted everything else thus:

Shoulder Shrugs/triceps Extentions - 5 sets each
Close grip bench Press/Standing Curls (with EZ Curl bar) - 4 sets each
Triceps Pull Downs/Chin Ups - 4 sets each
Reverse grip Pull Downs/Standing Alternate Dumbbell Curls - 3 sets each

Completed in less than an hour, but that was hard, I have to admit, being continually out of breath!

I sometimes ache like hell, especially the shoulder area, and feel I may be doing too much. But when I start the next session and am warmed up, I feel great.

Any advice on where I can go from here, or should I just continue with what I'm doing?

[TheBALDpuma]

Very happy worth today's effort.

GHD hypers
3 x 8

DL
1 x 3 at 180kg
1 x 2 at 200kg
1 x 2 at 205kg
1 x 2 at 210kg
1 x 2 at 215kg
1 x 2 at 220kg
1 x 2 at 225kg
1 x 2 at 230kg - 2Rep PB
1 x 1 at 235kg - 1RM PB - fried but still pulled it.

Leg press
Easy 6s

GHD razor curls
4 x 4

[Burwood]

Art0ir said:

I have an app called Fit Notes. Brilliant job, works like a calendar but tracks all your progress and PRs, either weight or reps. Here's a screenshot of Friday.

Do you have to carry the phone Round in the gym? I assume you do. Only big drawback for me plus I guess I just know what I've done. Good for new gym goers though

[Art0ir]

Burwood said:

Art0ir said:

I have an app called Fit Notes. Brilliant job, works like a calendar but tracks all your progress and PRs, either weight or reps. Here's a screenshot of Friday.

Do you have to carry the phone Round in the gym? I assume you do. Only big drawback for me plus I guess I just know what I've done. Good for new gym goers though

Nope I print out the weeks programme on Monday and print it out to take with me. Update the app when I get home.

Easy 5x5 low bar today 90kg.

3x5 high bar 75kg
RDLs
GHR
Ab wheel

[Halb]

Squat - 110 x 25
Bench - 100 x 20
Pendlay - 100 x 20
Press - 60 x 20
Chins - BW x 20
Deadlift - 130 x 20
Posterior Delt machine - 73 x 20
Barbell Glute-Bridge - Bar x 10/10
Single-Leg Hip Thrust - BW x 10/10
Cable Standing Abduction - 3.4 x 10/10
TRX Pikes - 20

[chris watton]

Halb said:

Squat - 110 x 25
Bench - 100 x 20
Pendlay - 100 x 20
Press - 60 x 20
Chins - BW x 20
Deadlift - 130 x 20
Posterior Delt machine - 73 x 20
Barbell Glute-Bridge - Bar x 10/10
Single-Leg Hip Thrust - BW x 10/10
Cable Standing Abduction - 3.4 x 10/10
TRX Pikes - 20

You're bloody mad! But very impressive!

I am trying to wean myself off wrist straps for deadlifts, but every time I don't use them, when I grip and pull up the bar, even with the warm up weight of just 80kg, I have a sharp pain go up my forearm, ending at my elbow - almost excrutiating! Pain in the arse really, as I now know I have no choice but to use the straps, otherwise I can't do the deadlifts (or shoulder shrugs and dumbbell rows!)

[Halb]

At some point in that, I became emotionally fragile...

[Art0ir]

Deadlift day. I may have to start doing them in the morning - at 5.30 the sun comes right in the window and I was a pool of sweat after my work sets (3x5)

Paused (5 secs) high bar squats which I'm starting to really like 3x5

Deficit deadlifts 3x6

Weigted Hip extensions on GHR 3x12

Hanging leg raises 3x12

Bust, not sure how you do it Halb! Think I need to up my cardio game to increase my work capacity.