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

[DSharp]

Probably due to put something in here again.

Today was fun...
Squats 100-110s rests
180*4
180*4
180*4
180*4
180*4
180*4
180*4
180*4
180*4
180*4


Tempo close grip bench, 4/0 tempo, 100s rests
115*4
115*4
115*4
115*4
115*4
120*4
125*4
125*4
125*4
125*4

Deadlift, 100-110s rests
200*2
200*2
200*2
200*2
200*2
200*2
200*1
200*1
200*1
200*1

I like volume, yes.

[militantmandy]

Is that part of a GVT style programme or you just enjoy punishment?

I came to the end of cycle 4 on Wendler. This will be my last one for a while. I'm going on a big adventure holiday in Costa Rica (238km of walking, cycling, white water rafting and kayaking from coast to coast) and when I come back I plan to move onto more volume with a view to toning up and cutting some fat.

Wendler has been great so I may well go back to it once I've got myself looking a bit better.

Started wendler with:

BP - 60
DL - 150
Sq - 100

My last sessions were

BP - 60 for 5
DL - 142.5 for 5
Sq - 105 for 3 (could have done more but belt popped off on the 3rd so I thought I'd leave it there!)

Saturday week my gym is having a sort of practise powerlifting meet. Will max out there and see where I'm really at. Looking forward to it. Will maybe film some of the lifts to give yous a laugh!

[DSharp]

militantmandy said:

Is that part of a GVT style programme or you just enjoy punishment?

Yes it is! Modified version based on Advanced GVT. Changed quite a few bits but should be a good volume phase. Has let a few niggles settle down and balancing a few things out

[chris watton]

Wasn't going to do any training today, but I couldn't help myself...

Squats:

5 sets of 8 reps with 80-130kg
1 set of 5 reps with 140kg
1 set of 4 reps with 150kg

Felt very strong on squats today - funny how some days even 130 seems like it's gonna push into the floor, and other days it feels like nothing!

Calf Raises - 5 sets of 10-12 with 150kg

Front Squats:

3 sets of 8 reps with 60-70kg
1 set of 5 reps with 75kg (held the bar wrong, wrist gave in on 5th rep
1 set of 5 reps with 80kg

Bench Presses, front delts are still very sore, so took it a little easier:

10 sets of 5 reps from 50-95kg

Am now gonna go out for a blast in the car......

[Art0ir]

What do you guys stretch/warmup routine look like?

It's something I've always neglected but since I started adding ten minutes of static stretches, rolling and band work everything has just felt awesome, especially squats.

[chris watton]

Art0ir said:

What do you guys stretch/warmup routine look like?

It's something I've always neglected but since I started adding ten minutes of static stretches, rolling and band work everything has just felt awesome, especially squats.

I usually start with 5 minutes on bike rollers, then some 'Good Mornings', and on squat day, a few sets of 20 reps with just the bar - along with static stretches before starting proper.

Have never tried band work.

[militantmandy]

Art0ir said:

What do you guys stretch/warmup routine look like?

It's something I've always neglected but since I started adding ten minutes of static stretches, rolling and band work everything has just felt awesome, especially squats.

I always do 5-8 mins on a bike/elliptical or whatever to warm up. For squats I usually do 10-12 reps with the bar, then some hip mobility stretching, often with a band then some more empty bar squats, then more stretching. After that I just do two or three reps with increasing weights until I get to my working set. Even then, if I have three working sets, I don't usually feel spot on until the last one.

[chris watton]

I did a little internet searching over the weekend, to see what could be wrong with my left arm/elbow/grip still. It seems that wearing straps to help take the weight, as I have been using isn't the best way forward, as I am not stressing my grip and forearms to the same intensity as the rest of my body, which in turn will become weaker relative to the rest of my body/muscles that I am training properly without assistance.

So, with that in mind, I decided to try and not use the wrist/barbell straps today and in the future, if I could help it.

I was (pleasantly) surprised to find that I managed 6 sets of 3-5 reps of deadlifts from 90-140kg unassisted, with one palm facing outwards and one inwards. I have obviously been worrying a little too much over nothing - I have no problem with the grip, and my back was going to give out before my grip! I also didn't use the support belt for the first few sets.

I then tried to do my dumbbell rows without them (the straps), and managed three sets of 10 with 45-47.5kg, but struggled a lot on the third set and couldn't hold the dumbbell after the 7th rep. I did use the straps for the fourth set, just to get the 10 reps each side.

After this, 4 sets of 8-10 pull ups, 4 sets of 10 lat pull downs and finally 4 sets of 12 seated pulley rows.

[Art0ir]

chris watton said:

I did a little internet searching over the weekend, to see what could be wrong with my left arm/elbow/grip still. It seems that wearing straps to help take the weight, as I have been using isn't the best way forward, as I am not stressing my grip and forearms to the same intensity as the rest of my body, which in turn will become weaker relative to the rest of my body/muscles that I am training properly without assistance.

So, with that in mind, I decided to try and not use the wrist/barbell straps today and in the future, if I could help it.

I was (pleasantly) surprised to find that I managed 6 sets of 3-5 reps of deadlifts from 90-140kg unassisted, with one palm facing outwards and one inwards. I have obviously been worrying a little too much over nothing - I have no problem with the grip, and my back was going to give out before my grip! I also didn't use the support belt for the first few sets.

I then tried to do my dumbbell rows without them (the straps), and managed three sets of 10 with 45-47.5kg, but struggled a lot on the third set and couldn't hold the dumbbell after the 7th rep. I did use the straps for the fourth set, just to get the 10 reps each side.

After this, 4 sets of 8-10 pull ups, 4 sets of 10 lat pull downs and finally 4 sets of 12 seated pulley rows.

Wait, so you've been maxing on deadlifts with a double overhand grip all along? Just remember to switch around each set to save any imbalance.

5x5 low bar squats with 100kg this evening. Heaviest I've gone since my knee injury and feeling great. Have mostly sorted the flexibility issues that caused my problems initially and cant wait to max out on them again.

Followed by some high bar squats, RDLs, GHR and ab wheel rollouts.

Loving squat Mondays.

[chris watton]

Art0ir said:

Wait, so you've been maxing on deadlifts with a double overhand grip all along? Just remember to switch around each set to save any imbalance.

5x5 low bar squats with 100kg this evening. Heaviest I've gone since my knee injury and feeling great. Have mostly sorted the flexibility issues that caused my problems initially and cant wait to max out on them again.

Followed by some high bar squats, RDLs, GHR and ab wheel rollouts.

Loving squat Mondays.

Yes - I guess I became too reliant on the straps holding the bar. I shall alternate the grip, as you state to avoid any imbalance.. You must be near or up to 200kg on DL's now? Am hoping for 160 by the end of May, the anniversary of me starting this new path...

I cannot believe I've had no knee injuries yet - it's not through lack of trying!

[Art0ir]

chris watton said:

Yes - I guess I became too reliant on the straps holding the bar. I shall alternate the grip, as you state to avoid any imbalance.. You must be near or up to 200kg on DL's now? Am hoping for 160 by the end of May, the anniversary of me starting this new path...

I cannot believe I've had no knee injuries yet - it's not through lack of trying!

Your grip strength is far better than you think then alternate is the way forward unless you can hook grip IMO, you'll be flying now.

I haven't maxed out since I hurt my knee, just been getting lots and lots of volume in.

3x5 deadlifts followed by 3x6 deficit deadlifts is the plan at the minute. Will switch to 3x3 when the weight gets too much and then max shortly after that. Similar to my squats (although I imagine I can keep adding weight to those for another few weeks yet) and my bench which I'm now training twice a week along with some overhead work.

[chris watton]

Art0ir said:

Your grip strength is far better than you think then alternate is the way forward unless you can hook grip IMO, you'll be flying now.

I haven't maxed out since I hurt my knee, just been getting lots and lots of volume in.

3x5 deadlifts followed by 3x6 deficit deadlifts is the plan at the minute. Will switch to 3x3 when the weight gets too much and then max shortly after that. Similar to my squats (although I imagine I can keep adding weight to those for another few weeks yet) and my bench which I'm now training twice a week along with some overhead work.

Bench is an odd one - sometimes everything just 'clicks' and other times, I struggle.

I am doing low reps for the main compounds (no more than 8 for sqauts and bench, and no more than 5 for DL's) and higher reps for the auxileries/lesser compounds. Perhaps the amount I am doing affects the BP performance - I do the same exercises twice a week in a three day split right now. I like them all, so it's difficult to know what to drop....

[22s]

Art0ir said:

alternate is the way forward unless you can hook grip IMO, you'll be flying now.

Why do you think that? (Out of interest, not disagreeing with you).

I used to always alternate (4 sets, switching grip each one). Now I do overhand unless I'm going for a 1RM attempt. Complete BroScience but I feel like it's made me stronger - a lift that I would be unable to pull with overhand feels solid with an alternate grip. I sort of keep it as a "secret weapon" - maybe it's a mental thing.

[militantmandy]

22s said:

Why do you think that? (Out of interest, not disagreeing with you).

I used to always alternate (4 sets, switching grip each one). Now I do overhand unless I'm going for a 1RM attempt. Complete BroScience but I feel like it's made me stronger - a lift that I would be unable to pull with overhand feels solid with an alternate grip. I sort of keep it as a "secret weapon" - maybe it's a mental thing.

Overhand is not the same as hook though. Hook is extremely uncomfortable but probably the strongest grip.

[Art0ir]

22s said:

Why do you think that? (Out of interest, not disagreeing with you).

I used to always alternate (4 sets, switching grip each one). Now I do overhand unless I'm going for a 1RM attempt. Complete BroScience but I feel like it's made me stronger - a lift that I would be unable to pull with overhand feels solid with an alternate grip. I sort of keep it as a "secret weapon" - maybe it's a mental thing.

Not bro science at all. Sticking with overhand until necessary will improve your grip to no end, however I find my setup to be completely different from alternate so if I'm going heavy I'll use alternate from the start to get "in the groove". ROM is definitely increased with alternate I find.

As militantmandy says though hook grip is king if you can manage it. I don't have big enough hands unfortunately.

@Chris I've completely changed my routine with the guidance of a powerlifting coach. Beforehand I was doing 4 days ;

Bench
Deadlift
OHP
Squat

30 minutes on the big compounds and an hour on accessories. Now it's 45 minutes on the main lifts and 30 on accessories. My accessories are also now more Barbell oriented with variations of the main lift, etc. instead of endless dumbbell work. My split is now ;

Squat + accessories
Heavy Bench + accessories
Deadlift + accessories
Medium Bench + OHP + accessories.

[Halb]

THat's similar to a plan I have for myself if/when I go back to strength. Just with an added day for powercleans.
It's basically the 5 basic lifts as according to Rip.

---

Today was a 4k at the pace I need to make my time for 10k. It might not sound much but my running training has been haphazard lately.

[chris watton]

Art0ir said:

@Chris I've completely changed my routine with the guidance of a powerlifting coach. Beforehand I was doing 4 days ;

Bench
Deadlift
OHP
Squat

30 minutes on the big compounds and an hour on accessories. Now it's 45 minutes on the main lifts and 30 on accessories. My accessories are also now more Barbell oriented with variations of the main lift, etc. instead of endless dumbbell work. My split is now ;

Squat + accessories
Heavy Bench + accessories
Deadlift + accessories
Medium Bench + OHP + accessories.

I may have to try that - but I am more focused on bodybuilding than powerlifting (although I know that the two go hand in hand), which is why I have been focusing on all main muscle groups twice weekly. The drawback now being that, as the weights get heavier, I am not sure I am giving myself enough real recovery time, with warm up exercises becoming ever more essential, and increasing my diet intake accordingly.

Yesterday I did arms and shoulders, with particular attention to shoulders and delts:

Standing Barbell Press - 5 sets of 6-8 reps.
Shoulder Shrugs - 5 sets of 12-14 reps
Upright Row - 5 sets of 9-10 reps
Reverse fly's - 5 sets of 12 reps (very light weight still)
Face Pulls - 5 sets of 10 reps

Triceps pull downs (rope) - 4 sets of 8 reps
Standing Curls (EZ Curl Bar) - 4 sets of 7-10 reps
Chin ups - 3 sets of 8-12 reps

[Art0ir]

chris watton said:

Art0ir said:

@Chris I've completely changed my routine with the guidance of a powerlifting coach. Beforehand I was doing 4 days ;

Bench
Deadlift
OHP
Squat

30 minutes on the big compounds and an hour on accessories. Now it's 45 minutes on the main lifts and 30 on accessories. My accessories are also now more Barbell oriented with variations of the main lift, etc. instead of endless dumbbell work. My split is now ;

Squat + accessories
Heavy Bench + accessories
Deadlift + accessories
Medium Bench + OHP + accessories.

I may have to try that - but I am more focused on bodybuilding than powerlifting (although I know that the two go hand in hand), which is why I have been focusing on all main muscle groups twice weekly. The drawback now being that, as the weights get heavier, I am not sure I am giving myself enough real recovery time, with warm up exercises becoming ever more essential, and increasing my diet intake accordingly.

Yesterday I did arms and shoulders, with particular attention to shoulders and delts:

Standing Barbell Press - 5 sets of 6-8 reps.
Shoulder Shrugs - 5 sets of 12-14 reps
Upright Row - 5 sets of 9-10 reps
Reverse fly's - 5 sets of 12 reps (very light weight still)
Face Pulls - 5 sets of 10 reps

Triceps pull downs (rope) - 4 sets of 8 reps
Standing Curls (EZ Curl Bar) - 4 sets of 7-10 reps
Chin ups - 3 sets of 8-12 reps

I've actually put on more muscle in the past month than I would have in 2 months with my previous split. The barbell really is king for mass I think, although I appreciate isolation work is necessary for refining the finished product.

[chris watton]

Art0ir said:

I've actually put on more muscle in the past month than I would have in 2 months with my previous split. The barbell really is king for mass I think, although I appreciate isolation work is necessary for refining the finished product.

I agree - I too have found that heavy barbell work helps pack on the most muscle - more weight, less reps (max 8). The only concession I make is that I do dumbbell rows instead of barbell (bent over, not upright), as I find I get more out of that exercise due to doing the Deadlifts first - doing barbell rows after is a real struggle for my back, I found.
I put deadlifts higher up the pecking order than rows, so I do those first, while I still have all my strength..

[Burwood]

chris watton said:

Art0ir said:

I've actually put on more muscle in the past month than I would have in 2 months with my previous split. The barbell really is king for mass I think, although I appreciate isolation work is necessary for refining the finished product.

I agree - I too have found that heavy barbell work helps pack on the most muscle - more weight, less reps (max 8). The only concession I make is that I do dumbbell rows instead of barbell (bent over, not upright), as I find I get more out of that exercise due to doing the Deadlifts first - doing barbell rows after is a real struggle for my back, I found.
I put deadlifts higher up the pecking order than rows, so I do those first, while I still have all my strength..

my gym uses fixed wight barbells max 45kg and the dumbells max out at 45kg each so it's a bit limited. the squat rack is one of those sliding pole 'things' which i dont like to use as the range of motion irritates my shooulders.