What training are you doing/have you done today? Vol.2
Discussion
5x6 75kg Bench.
Failed on fifth rep of last set
Feel really fatigued this week, yesterday was miserable too. Going to eat plenty and take it easy for a few days.
Volume has really jumped the last few weeks and think I'm just feeling the cumulative effects of that. Will maybe deload next week if Friday is poor too.
Failed on fifth rep of last set
Feel really fatigued this week, yesterday was miserable too. Going to eat plenty and take it easy for a few days.
Volume has really jumped the last few weeks and think I'm just feeling the cumulative effects of that. Will maybe deload next week if Friday is poor too.
militantmandy said:
Do you ever get/have you ever had lower back pain whilst cycling?
On my big cycle on sat my lower back was at times excruciating! Only seem to get it when sat down, grinding up big hills. I don't suffer from (non-dom) back pain at any other time. Something to do with stem/bar height maybe?
Sorry for the late reply Andy, that climb and others on that day were short and punchy but the back was fine. I have a slightly sore right sit bone following a 5-6hr ride in Lanzarote last month.On my big cycle on sat my lower back was at times excruciating! Only seem to get it when sat down, grinding up big hills. I don't suffer from (non-dom) back pain at any other time. Something to do with stem/bar height maybe?
I was getting back pain last October after a fairly intensive (for me, only really took up cycling seriously in the last 18 months), summer. It come to a point after a 115km ride with a fair bit of vertical, three punctures (stood around in the cold), that I went and saw a Physio.
Outcome was strong and short quads (even for a cyclist), with loose weak gluteus.
What sorted it was -
1 lying on back with knees bent and rolling from side to side (until flat on ground)
2 lying on back and pulling bent leg toward chest (1 leg at a time)
3 standing quad stretch
4 mini lunges to stretch the pelvis/gluteus
5 using a stretch band between ankles pulling gluteus back to strengthen,
There was on other exercise that I have forgotten but that did the trick.
A bike fit post Xmas revealed stem and bar height was spot on, bar could be 2cm narrower, saddle needed a small tweak up and forward.
Cleats in shoes needed a move back.
I reckon it could be similar to my glute weakness which resulted in rotation of pelvis.
Alex
Finally hit 200kg deadlift 
It's been a goal of mine for years and so happy I finally hit.
Was stuck around 190 for 4 months-ish, tried 200kg week before last and couldn't even get it off the ground, today went up like it weighed nothing. Could have done 205 I reckon but didn't want to push it with sloppy form. Very happy chappy.
Haven't weighed myself in a month or so, but most recent weigh-in was 90kg on the nose.
This was after a sorely needed deload week - I can't recommend deloading enough if you're regularly lifting heavy. I'm completely re-energised and since I've been dealoading every four-six weeks I haven't been injured.
It's been a goal of mine for years and so happy I finally hit.Was stuck around 190 for 4 months-ish, tried 200kg week before last and couldn't even get it off the ground, today went up like it weighed nothing. Could have done 205 I reckon but didn't want to push it with sloppy form. Very happy chappy.
Haven't weighed myself in a month or so, but most recent weigh-in was 90kg on the nose.
This was after a sorely needed deload week - I can't recommend deloading enough if you're regularly lifting heavy. I'm completely re-energised and since I've been dealoading every four-six weeks I haven't been injured.
Edited by 22s on Wednesday 6th May 21:53
Tonight>
Bench: 3 sets @ 120kg, last a triple drop
Smith incline: 3 sets @ 80kg, last a triple drop
Standing strict: 3 sets 60kg
incline DB>bent arm lat raise>straight arm lat raise SS: 3 sets to failure
Incline Flys: 3 sets to failure
Ab rolls
Trapped my dick between the 2 dumbbells on one of the lat raise sets! Was bleeding and stingy
Bench: 3 sets @ 120kg, last a triple drop
Smith incline: 3 sets @ 80kg, last a triple drop
Standing strict: 3 sets 60kg
incline DB>bent arm lat raise>straight arm lat raise SS: 3 sets to failure
Incline Flys: 3 sets to failure
Ab rolls
Trapped my dick between the 2 dumbbells on one of the lat raise sets! Was bleeding and stingy
ALawson said:
Sorry for the late reply Andy, that climb and others on that day were short and punchy but the back was fine. I have a slightly sore right sit bone following a 5-6hr ride in Lanzarote last month.
I was getting back pain last October after a fairly intensive (for me, only really took up cycling seriously in the last 18 months), summer. It come to a point after a 115km ride with a fair bit of vertical, three punctures (stood around in the cold), that I went and saw a Physio.
Outcome was strong and short quads (even for a cyclist), with loose weak gluteus.
What sorted it was -
1 lying on back with knees bent and rolling from side to side (until flat on ground)
2 lying on back and pulling bent leg toward chest (1 leg at a time)
3 standing quad stretch
4 mini lunges to stretch the pelvis/gluteus
5 using a stretch band between ankles pulling gluteus back to strengthen,
There was on other exercise that I have forgotten but that did the trick.
A bike fit post Xmas revealed stem and bar height was spot on, bar could be 2cm narrower, saddle needed a small tweak up and forward.
Cleats in shoes needed a move back.
I reckon it could be similar to my glute weakness which resulted in rotation of pelvis.
Alex
Many thanks for that Alex. It seems like it's probably going to be some extra stretching combined with a bit of trial and error tweakery on bike set up to get it sorted. To be fair, on a gruelling 8+ hour ride I would expect some pain but it was so bad that it meant I was having to stand for extended periods or I'd have had to stop. I was getting back pain last October after a fairly intensive (for me, only really took up cycling seriously in the last 18 months), summer. It come to a point after a 115km ride with a fair bit of vertical, three punctures (stood around in the cold), that I went and saw a Physio.
Outcome was strong and short quads (even for a cyclist), with loose weak gluteus.
What sorted it was -
1 lying on back with knees bent and rolling from side to side (until flat on ground)
2 lying on back and pulling bent leg toward chest (1 leg at a time)
3 standing quad stretch
4 mini lunges to stretch the pelvis/gluteus
5 using a stretch band between ankles pulling gluteus back to strengthen,
There was on other exercise that I have forgotten but that did the trick.
A bike fit post Xmas revealed stem and bar height was spot on, bar could be 2cm narrower, saddle needed a small tweak up and forward.
Cleats in shoes needed a move back.
I reckon it could be similar to my glute weakness which resulted in rotation of pelvis.
Alex
22s said:
Finally hit 200kg deadlift It's been a goal of mine for years and so happy I finally hit.
Was stuck around 190 for 4 months-ish, tried 200kg week before last and couldn't even get it off the ground, today went up like it weighed nothing. Could have done 205 I reckon but didn't want to push it with sloppy form. Very happy chappy.
Haven't weighed myself in a month or so, but most recent weigh-in was 90kg on the nose.
This was after a sorely needed deload week - I can't recommend deloading enough if you're regularly lifting heavy. I'm completely re-energised and since I've been dealoading every four-six weeks I haven't been injured.
A great milestone. It's been a goal of mine for years and so happy I finally hit.Was stuck around 190 for 4 months-ish, tried 200kg week before last and couldn't even get it off the ground, today went up like it weighed nothing. Could have done 205 I reckon but didn't want to push it with sloppy form. Very happy chappy.
Haven't weighed myself in a month or so, but most recent weigh-in was 90kg on the nose.
This was after a sorely needed deload week - I can't recommend deloading enough if you're regularly lifting heavy. I'm completely re-energised and since I've been dealoading every four-six weeks I haven't been injured.
Just another 20kgs to get to the five-plater.
Art0ir said:
5x6 75kg Bench.
Failed on fifth rep of last set
Feel really fatigued this week, yesterday was miserable too. Going to eat plenty and take it easy for a few days.
Volume has really jumped the last few weeks and think I'm just feeling the cumulative effects of that. Will maybe deload next week if Friday is poor too.
I felt like that last week, 6 days a week caught up with me (shoulder area especially constantly aching), so this week (and maybe the next three weeks), I am doing a Reg park 3 day per week program (with Deadlifts on Fridays only). After doing so much during the past four months, it doesn't seem enough and only takes an hour for the main exercises. However, I am starting to feel a lot better, so perhaps it does has its merits..Failed on fifth rep of last set
Feel really fatigued this week, yesterday was miserable too. Going to eat plenty and take it easy for a few days.
Volume has really jumped the last few weeks and think I'm just feeling the cumulative effects of that. Will maybe deload next week if Friday is poor too.
pilchardthecat said:
Sat in the steam room cos i feel like crap.
Had a giggle at a young lad about my weight doing "squats" with 170kg. A "quarter squat" would be an exaggeration, his knees were barely flexing at all. Twas most amusing.
it's usually bench to 4 inches above chest that I see! Had a giggle at a young lad about my weight doing "squats" with 170kg. A "quarter squat" would be an exaggeration, his knees were barely flexing at all. Twas most amusing.
Tonight>
Pull ups: 3 sets 21's
Deadlifts: up to 1x 260kg
Chest supported rows: 90kg, 3 sets wide, 3 med, 3 close
pull down/cable row SS: 3 sets
Rear delts/Ham curl SS: 3 sets
Cable pull overs: 3 sets
Whoop. Good session, heaviest deadlift for a while- smooth, but a bit slow.
Arms at 0530 tomorrow morning.....
Pull ups: 3 sets 21's
Deadlifts: up to 1x 260kg
Chest supported rows: 90kg, 3 sets wide, 3 med, 3 close
pull down/cable row SS: 3 sets
Rear delts/Ham curl SS: 3 sets
Cable pull overs: 3 sets
Whoop. Good session, heaviest deadlift for a while- smooth, but a bit slow.
Arms at 0530 tomorrow morning.....
Last session before holiday this morning. My hip mobility is improving so I've been able to widen my squat stance. Felt great today.
5x5 squats
3 second pause squats
stiff leg deadlifts supersetted with one leg hip bridges which are surprisingly brutal!
Heading to Costa Rica tomorrow. Going coast to coast (west to east), hiking, cycling, kayaking and white water rafting.
Just think of all the gainz I'm gonna loose!
5x5 squats
3 second pause squats
stiff leg deadlifts supersetted with one leg hip bridges which are surprisingly brutal!
Heading to Costa Rica tomorrow. Going coast to coast (west to east), hiking, cycling, kayaking and white water rafting.
Just think of all the gainz I'm gonna loose!
Today ends the first week of my new three day per week routine.
Squats - 5 sets of 5 reps from 80-120kg (Below parallel - cripes it is much harder!)
Bench press - 5 sets of 5 reps from 60-100kg
Power Clean - 8 sets of 2 reps from 60-80kg
Barbell standing Press - 5 sets of 5 reps from 52.5-62.5kg (All strict except last two reps with 62.5kg, where a bit of 'jerking' was going on..)
EZcurl bar Standing Curls - 3 sets of 5 reps of strict curls with 40kg, and 2 sets of 5 reps of Cheat Curls with 50kg
Deadlifts - 1 set of 5 reps with 110kg followed by 3 sets of 1 rep going up to 150, and failing at 160
Squats - 5 sets of 5 reps from 80-120kg (Below parallel - cripes it is much harder!)
Bench press - 5 sets of 5 reps from 60-100kg
Power Clean - 8 sets of 2 reps from 60-80kg
Barbell standing Press - 5 sets of 5 reps from 52.5-62.5kg (All strict except last two reps with 62.5kg, where a bit of 'jerking' was going on..)
EZcurl bar Standing Curls - 3 sets of 5 reps of strict curls with 40kg, and 2 sets of 5 reps of Cheat Curls with 50kg
Deadlifts - 1 set of 5 reps with 110kg followed by 3 sets of 1 rep going up to 150, and failing at 160
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