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

[DSharp]

AnonSpoilSport said:

Is that a routine prescribed to you by a coach, copied from other lifters or your own design?

Oh, and why? Just why?!

Lol, combination of factors. It based on using Wendlers 531 as a starting point for the 4 core lifts (bench / squats / deads / strict overhead press)but I really use that as a good warmup, then a mixture of heavy low rep stuff and the odd higher rep drop sets.

The idea behind the lots of triples is to use them as explosive power movements to increase strength and power, and by using short rests gives a good level of conditioning aswell.

It seems to be working well across all lifts, but I only go to 10 sets regularly, with the odd fun session where'd I'd use slightly lighter weights and so for 20 sets.

[AnonSpoilSport]

/\

Love it! Wendler's system... as a warm up.

[BenM77]

20kg ez curl bar circuit. 3 rounds at reps 21,15,9

Press
Curl
Row


32kg kettlebell circuit. 3 rounds at reps 21,15,9

Swing
Hands off push ups
Sumo deadlift high pull


Circuit x5

Swing x10
Hands off push ups x10
Ez curl press x10
Curl x10
Rows x10
K bell sdlhp x10

[22s]

Was doing Wendler 5/3/1 for three months (highly recommended for strength/size if you haven't tried it), went away travelling for two months, now back again and started on the PHUL program (similar to Layne Norton's PHAT but without annoying exercises like rack chins).

Today did lower body hypertrophy:

3x10 Front Squat

3x10 Hack Squat Machine

3x15 Leg Press

3x15 Single Leg Curl

3x10 Seated Calf Raise

3x10 Calf Press

All in all very enjoyable. Front squats are HARD.

[smiffy180]

22s said:

Was doing Wendler 5/3/1 for three months (highly recommended for strength/size if you haven't tried it), went away travelling for two months, now back again and started on the PHUL program (similar to Layne Norton's PHAT but without annoying exercises like rack chins).

Today did lower body hypertrophy:

3x10 Front Squat

3x10 Hack Squat Machine

3x15 Leg Press

3x15 Single Leg Curl

3x10 Seated Calf Raise

3x10 Calf Press

All in all very enjoyable. Front squats are HARD.

With the 5/3/1 did you do any warm up sets? If so what sort of % if 1rm and reps were you working with?
It's possibly the only program I'm yet to do

[ViperPict]

Great session tonight, 'in the zone'!

Leg press: 20 x 380kg

Bench: 8 x 140kg, 13 x 120kg

Leg extension: 15 x 145kg

Dumbbell shoulder press: 10 x 42.5kg, 8 x 45kg

Dumbbell bicep curls: 10 x 22.5kg, 5 x 25kg

Wish all workouts were like this! :-)

[didelydoo]

Morning session>

High hang power clean + jerk:
1x 80kg
1,1x 90kg
1,1,1,1,F (dizzy),1,1x 100kg ( http://www.youtube.com/watch?v=3UC7GWuYVUo )

Alright

[22s]

smiffy180 said:

With the 5/3/1 did you do any warm up sets? If so what sort of % if 1rm and reps were you working with?
It's possibly the only program I'm yet to do

Yes I did warm up sets at the very beginning. 50% of the Wendler 1RM (which is 90% of your actual 1RM).

The reason for that is that I did the "Boring but Big" routine, which is:

Exercise 1: 3 sets of the big exercise at 5/3/1 weight
Exercise 2: 5x10 of the big exercise at 50% of Wendler's 1RM
Exercise 3: 5x10 of an assistance exercise

So I would warm-up two sets at the very beginning with the weight I would be using on Exercise 2.

If you do begin the 5/3/1, I recommend you go to http://www.strongjournal.com/, scroll right down to the bottom and download the Excel sheet to help you track your percentages etc. It's very, very good.

[smiffy180]

22s said:

Yes I did warm up sets at the very beginning. 50% of the Wendler 1RM (which is 90% of your actual 1RM).

The reason for that is that I did the "Boring but Big" routine, which is:

Exercise 1: 3 sets of the big exercise at 5/3/1 weight
Exercise 2: 5x10 of the big exercise at 50% of Wendler's 1RM
Exercise 3: 5x10 of an assistance exercise

So I would warm-up two sets at the very beginning with the weight I would be using on Exercise 2.

If you do begin the 5/3/1, I recommend you go to http://www.strongjournal.com/, scroll right down to the bottom and download the Excel sheet to help you track your percentages etc. It's very, very good.

Cheers

[Regiment]

Friday night

Session 2 Week 12 - Day 3 - Deload

Benchpress 3 x 5 - 52.5kg, 65kg, 77.5kg
Military Press 5 x 10, 10, 10, 8, 8 - 42.5kg
Bentover Rows 5 x 10 - 77.5kg
Cable Curl 3 x 10 - 65k
Tricep Rope Pulldown 3 x 10, 10, 8 - 30kg
Face Pulls 3 x 10, 10, 7 - 75kg

This morning

10km treadmill run.

This afternoon

Session 2 Week 12 - Day 4 - Deload

Squats 3 x 5 - 40kg, 47.5kg, 57.5kg
Dead lifts 3 x 10, 10, 10, 9, 8 - 150kg
Roman chair leg lifts 5 x 10, 10, 6, 4, 0 - only high leg lifts counted, when I failed to do high, I did standard ones till I hit 10.

[TheBALDpuma]

Back and shoulders today...

Bent over row
3 x 10 at 120kg

Chins
1 x 10 bw
2 x 10 at 10kg

One arm row
3 x 10 at 44kg

Shoulder press
1 x 10 at 50k
2 x 10 at 55kg

Upright row
3 x 8 at 50kg

Lat raises
3 x 10 at 12kg

Reverse flyes
3 x 10 at 16kg

[BenM77]

A late dinner of fish and chips meant no kettlebell today.

600 rep circuit with 20kg ez curl bar.

20 rounds

press x10
curls x10
rows x10

[Johnny]

Thursday:

Bench Press 2x20 @ 20kg,
6x10 @ 60kg, 2x20 @20kg
Incline Bench Press 4x10@50kg
Decline Cable Flys 3x12 @25kg
Cable Flys 4x12 @25kg

3x20/side Cable Woodchops @12.5kg

Friday:

10x5 Pull Ups
5x10 Bent Over Row @60kg
4x8/Side One Arm Row @40kg
Lat Pull Down 2x10@80kg, 2x6@100kg, 2x10 @80kg
4x12 Reverse Cable Cross @ 6kg/side

100 Dip Bar Leg Raises
3x20 Barbell Russian Twists @20kg
3x20/side Cable Woodchops @12.5kg

Saturday:

2x15 Military Press @ 20kg
2x10Military Press @ 40kg
4x6 Military Press @ 50kg
4x6 DB Shoulder Press @24kg DBs, 4x10@14kg DB
Shrugs 2x12 @80kg, 2x10@120kg, 2x12 @80kg
6x12 Front Raises @ 12kg
3x20/side Rear Delt Fly @ 12kg DB
5x12Lat Raises @8kg DBs

3x20 Barbell Russian Twists @20kg
3x20/side Cable Woodchops @12.5kg

Today, but too little sleep, too much pre-workout = Feeling sick. Session cut short... Puking is not a good look.

6x15 Bodyweight Dips
5x10 DB French Press EZ Bar @40kg
5x10 Cable Tricep Pushdown 30kg

3x20/side Cable Woodchops @12.5kg

[Regiment]

Coming up this week, it's about beating PBs.

Tuesday - Bench - want 130kg
Wednesday - Deadlifts - want minimum of 220 at the least, hoping for 225.
Friday - Squats and Overhead Press and Bentover Rows.

No running at all, have 6 weeks till my first half marathon but I'm happy with my training so feeling comfortable.

[AnonSpoilSport]

another getting back one, still whimpering about but off medicine for 3 days now and coping (sort of!) and pleased with how this one felt.

Warm up 'Giant Set' of 20 lateral raises, 20 front raises and 20 face pulls with 70lb on cable station then

Single arm standing OH press - 90lb = 1 x 27 (r) and 1 x 26(l) - bolt upright, back braced and feet together with no leg action to protect the back. Felt good (deep burn) and relatively easy, stopping close to failure and when groove went on the left side but reckon 30 was there with the gun at the head.

Single arm standing lateral raises - 38lb 'bell = 1 x 12 for each side

Seated lateral raises - 22lb = 1 x 30 per side

Tricep pushdowns - 140lb = 1 x 20; ultra strict using cord handle rather than a bar

EZ Curls - empty Olympic bar = 1 x 100 for the elbows (still hurts biceps though!)

One round of 100 non-stop jabs followed by 100 non-stop left crosses - first time I've been able to punch properly or use my legs for 3 weeks, feels really good with missing it so much - been driving me mad.

Hyperextensions 1 x 20 then 20 reps of Russian twists for trunk (can't do proper ab work at moment, again driving me mad, feel so out of it, sodding back...)

[Juanco20]

About to get back in to it after what seems like an age after various injuries

I'm very much a beginner and was doing stronglifts before but didn't get too far in to it. Is it still the best program to follow when starting out to just get that strength base or is there anything better?

[BenM77]

Last night and tonight's workouts.

20kg ez curl bar circuit. 3 rounds at reps 21,15,9

Press
Curl
Row


32kg kettlebell circuit. 3 rounds at reps 21,15,9

Swing
Hands off push ups
Sumo deadlift high pull


Plus a bit of jab jab hook on the punch bag

[deadmau5]

Regiment said:

Coming up this week, it's about beating PBs.

Tuesday - Bench - want 130kg
Wednesday - Deadlifts - want minimum of 220 at the least, hoping for 225.
Friday - Squats and Overhead Press and Bentover Rows.

No running at all, have 6 weeks till my first half marathon but I'm happy with my training so feeling comfortable.

What do you weigh? You're ahead of me in terms of strength but about where I'd like to get to, hopefully by early next year.

I've got Tough Mudder in 6 weeks which is a half marathon in a field with some obstacles thrown in.

Juanco20 said:

About to get back in to it after what seems like an age after various injuries

I'm very much a beginner and was doing stronglifts before but didn't get too far in to it. Is it still the best program to follow when starting out to just get that strength base or is there anything better?

Injuries suck, especially when you train injured and aggravate it even more!

Yeah it's decent. My only criticism of it is that it's not that intense in terms of volume. I like to get in the gym nearly every day whereas SS is only three days a week.

[Regiment]

deadmau5 said:

Injuries suck, especially when you train injured and aggravate it even more!

Yeah it's decent. My only criticism of it is that it's not that intense in terms of volume. I like to get in the gym nearly every day whereas SS is only three days a week.

100kg / 220lbs.

[22s]

deadmau5 said:

I've got Tough Mudder in 6 weeks which is a half marathon in a field with some obstacles thrown in.

Me too (on the Sunday)! Really looking forward to it.