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

[chris watton]

J4CKO said:

180 Kilos, wow, I am doing 40 at the moment

Got my rack set up but determined to not get carried away and hurt myself, my thinking is I didnt do any squats at all before never mind squats with weight so not going to beat myself up about it.

Do you use anything to stop the bar hurting or is it just a case of positioning.

I did the same, I spent three months on a three day routine when I first started, just using light weights and constantly practising good form, whilst adding the weight very slowly. For Squats (and Calf Raises), I initially bought this:

http://www.amazon.co.uk/York-Heavy-Duty-Barbell-Pa...

And later this:

http://www.amazon.co.uk/Squat-Blaster-Barbell-Pad-...

[didelydoo]

J4CKO said:

180 Kilos, wow, I am doing 40 at the moment

Got my rack set up but determined to not get carried away and hurt myself, my thinking is I didnt do any squats at all before never mind squats with weight so not going to beat myself up about it.

Do you use anything to stop the bar hurting or is it just a case of positioning.

Thanks, keep at it, I've been training for what seems like forever! Small steps soon add up over enough time though

The skin on your back will thicken a bit over time too, and will stop hurting- I've a layer of Rhino skin where the bar sits now. Bar position should be whatever's comfy for you.

[LordGrover]

chris watton said:

I did the same, I spent three months on a three day routine when I first started, just using light weights and constantly practising good form, whilst adding the weight very slowly. For Squats (and Calf Raises), I initially bought this:

http://www.amazon.co.uk/York-Heavy-Duty-Barbell-Pa...

And later this:

http://www.amazon.co.uk/Squat-Blaster-Barbell-Pad-...

Do you still use these devices?

I prefer no padding, though I'm no expert. Never been an issue for me, guess I was lucky and found a comfortable position at the start.

[chris watton]

LordGrover said:

Do you still use these devices?

I prefer no padding, though I'm no expert. Never been an issue for me, guess I was lucky and found a comfortable position at the start.

I do, but only because the knurled parts of the bar are quite pronounced, so when I do not use the pads, it leaves a mark on my shoulders like a Gangsta tattoo!

[LordGrover]

Have you tried a mantaray?

[chris watton]

LordGrover said:

Have you tried a mantaray?

No, haven't tried that one yet.

[LordGrover]

I bought one months ago but not used it yet.
As this has reminded me, I'll give it a try this week.

[militantmandy]

Well I've spent that last couple of weeks crossing Costa Rica by foot, bike, raft and kayak.....I can only imagine that amount of gains that I've lost :-) We'll find out tomorrow!

[Studio117]

Flat bench x50
Front squats x50
Lat pull downs x50
Barbell row x50

Pretty good going as it feels like i got heatstroke yesterday

[J4CKO]

didelydoo said:

J4CKO said:

180 Kilos, wow, I am doing 40 at the moment

Got my rack set up but determined to not get carried away and hurt myself, my thinking is I didnt do any squats at all before never mind squats with weight so not going to beat myself up about it.

Do you use anything to stop the bar hurting or is it just a case of positioning.

Thanks, keep at it, I've been training for what seems like forever! Small steps soon add up over enough time though

The skin on your back will thicken a bit over time too, and will stop hurting- I've a layer of Rhino skin where the bar sits now. Bar position should be whatever's comfy for you.

Cheers, am getting into it now, up to 50 kilos today, did 5 sets of ten.

It is actually very satisfying to do which I didnt expect, not going to get carried away, work on doing it right before adding much more weight.

Its weird when you try doing it without weight afterwards, feel like you will end up taking off.

[ALawson]

43miles on the bike, think it was a mistake, haven't really eaten since Friday until last night as had vomited Friday then been on the Imodium all sat and Sunday.

Combination of slight dehydration and low glycogen levels left me pedalling squares at the end. I thought being able to eat last night meant I was over it, obviously not. Must be a virus doing the rounds.

[chris watton]

Squats - 5x5 (80-130kg deep)
Bench press - 5x5 (65-106kg)
Power Cleans - 8x2 (62.5-80kg)
Barbell Press - 5x5 (52.5-62.5kg)
Curls - 5x6 (40-50kg - last two sets were cheats, first three strict)
Deadlifts - 5x1 (110-150kg)

Does anyone do Deadlifts more than once a week?

I am wondering if it's worth doing 5x1 on Monday and Friday, and a set of lighter stiff legged DL's on Wednesday.

[didelydoo]

Yesterday>
45 mins DB curls/hammer curls in front of TV.

Tonight>
Bench (small incline): 110kg 4 sets, last one triple drop.
Incline DB: 35's 3 sets, 1 drop
BHN Smith: 70kg x 3
DB lat raise SS: x 3
Cable fly: 4 sets

Done.

Plan for the coming weeks is-
Monday: Bi's (at home)
Tue: chest & shoulders
Wed: Back
Thurs: Legs & chest (this is a day to work on stuff I want to focus on a bit more- currently chest & quads)
Fri: arms
Sat: Chins (at home)
Sun: Legs

Cardio 2 or 3 times a week also. Will see how that goes.

[TheBALDpuma]

Another good squat session. ..

Squats
1 x 2 at 180kg
1 x 2 at 185kg
1 x 2 at 190kg
1 x 2 at 195kg
1 x 2 at 200kg
1 x 1 at 210kg
1 x 1 at 217kg - PB

Spilt squats
Up to 4 at 110kg

Leg press
Up to 4 at 480kg

Ab roll outs
3 x 10

[Johnny]

2 mile run last night.

Quite pleased with myself making the effort after a 14 hour shift...

[didelydoo]

Tonight>

Pull ups: BW, +20kg,20,20>BW
Rack pulls: up to 280kg
T bar rows: 4 sets
Chest supported row: 80kg, 2 wide, 2 med, 4 close
CG pull downs: 3 sets, 1 drop
Rear delt stuff
Cable pull overs 3 sets

Good.

20 week contest prep starts Monday, will post progress pics every 4/5 weeks to see how I'm progressing- I'm not logging anything anywhere else, so here will do!

Today, around 95kg (rubbish photo though!)

[didelydoo]

TheBALDpuma said:

Another good squat session. ..

Squats
1 x 2 at 180kg
1 x 2 at 185kg
1 x 2 at 190kg
1 x 2 at 195kg
1 x 2 at 200kg
1 x 1 at 210kg
1 x 1 at 217kg - PB

Spilt squats
Up to 4 at 110kg

Leg press
Up to 4 at 480kg

Ab roll outs
3 x 10

Great work- squat PB's rock!

[mcelliott]

didelydoo said:

Tonight>

Pull ups: BW, +20kg,20,20>BW
Rack pulls: up to 280kg
T bar rows: 4 sets
Chest supported row: 80kg, 2 wide, 2 med, 4 close
CG pull downs: 3 sets, 1 drop
Rear delt stuff
Cable pull overs 3 sets

Good.

20 week contest prep starts Monday, will post progress pics every 4/5 weeks to see how I'm progressing- I'm not logging anything anywhere else, so here will do!

Today, around 95kg (rubbish photo though!)

Boss

[Halb]

didelydoo said:

Today, around 95kg (rubbish photo though!)

Solid. Is that months of calorie restriction? What's you bf%?

[didelydoo]

Thanks gents, it's a starting point at least

Halb- dieting since the end of November, down from around 103kg, no idea of BF% and it's not something i'm to concerned about - the mirror will be my guide going forward. So, it's been a 26 week diet to get to a starting point for a 20 week harsher diet!