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

[didelydoo]

Tonight>

Bench: 3 sets
CG Bench: 3 sets
DB fly: 4 sets
DB press: 3 sets, 1 drop
Lat raise: 3 drop sets
Cable fly: 1 set 100

Doing most things to failure nowadays, good session.

[TheBALDpuma]

I haven't posted for a while but I have been training hard. Today was my last chance to train before my comp on Saturday as I've got family visiting for the rest of the week. So today I did a mock comp, but only going to my second planned lift not my third....

Squat
1 x 1 at 200kg
1 x 1 at 210kg

Bench (paused )
1 x 1 at 132kg
1 x 1 at 138kg

DL
1 x 1 at 230kg
1 x 1 at 240kg

Then some accessory work
One arm row
3 x 6 at 50kg

And a bit of core.

Very excited for Saturday. Can't wait to compete

[LordGrover]

Impressive numbers there balders.
What do you weigh?

[TheBALDpuma]

LordGrover said:

Impressive numbers there balders.
What do you weigh?

Thanks!

About 91-92kg I expect - I weigh myself clothed so I'm taking a kilo off for a guess at actual.

Gunna try and pb by a few kilos on each lift if I'm feeling good for my 3rd. Plan is for a 220kg squat, 142kg bench and 250kg DL. Although I've already lifted the DL I think it will be very hard to lift over that on the day, but I'll see how I feel. My third lifts I will adjust according to how I feel on the day. Would be nice to get over 600kg on the day, if I hit previous pbs I'll get 607kg.

[chris watton]

Arms and shoulders today, and still feel knackered, really tired and muscles ache still. So as yesterday, I deloaded and added more reps and less time in-between sets to compensate - my bod's not getting away with it that easily!

Barbell Press (standing):
1 x warm up set of 14 reps with 35kg
5 sets of 8 reps with 50-60kg

Upright Rows - 5 sets of 10-12 reps

Reverse bent Over DB Fly's - 4 sets of 10-12 reps

Reverse Grip Pull Downs - 4 sets of 10-14 reps

Triceps Rope Pull Downs - 4 sets of 7-14 reps

Dumbbell Alternate Curls - 4 sets of 8-10 reps

Finished off with 3 sets of DB Side bends, 12 reps each.

I am thinking that, if I still feel like crap on Thursday, I may have that day and the Friday off, and start afresh next week...Doubt I'll do that, though...

[didelydoo]

All going well I hope to pull 270kg for a double tonight; upped my carbs today to give me a bit more energy, so fingers crossed deadlifting feels pain free or it'll not be happening!

[chris watton]

didelydoo said:

All going well I hope to pull 270kg for a double tonight; upped my carbs today to give me a bit more energy, so fingers crossed deadlifting feels pain free or it'll not be happening!

Good luck!

Only 100kg more than what I'm aiming for!

ETA - That must be triple your weight?

Edited by chris watton on Wednesday 22 July 16:37

[LordGrover]

That must be nearly a smiffy!

[smiffy180]

LordGrover said:

That must be nearly a smiffy!

feck off, that's twice me!

[TheBALDpuma]

smiffy180 said:

LordGrover said:

That must be nearly a smiffy!

feck off, that's twice me!

Haha

[Halb]

Fourth week into my 5 day split, back day today, nothing special. Deads was the only big weight, 190 x 4 x 8.
I think I am gonna turn it into a 7 day split to scale all the routines to under an hour. It should give me really easy days like; calves and shin one day to work with the stressful stuff like back and quads.

[didelydoo]

Tonight>

Chins: BW,+20kg,+30,+30,+30>BW
Deadlift: 2x 180,220,250kg 1x265 (felt rubbish, 265 was near max, don't think 270 wouldn't have gone)
BB row: 3 sets closegrip, 3 med, 3 wide
Pull downs: 4 sets
Cable row: 3 sets 2 arm, 3 sets single arm
DB pull overs: 3 sets
some more chins

Done. Decent; deadlifts felt tough and I never really got into a groove like last week, still 250 for a double and 265 is better than nothing. 270 double will have to wait another week

[didelydoo]

Early session>

Leg press S/S leg ext: 2 sets wide stance, 2 med, 2 close. Each set supersetted with extensions. Brutal.
Decline EZ pullovers: 4 sets
Bench S/S DB fly: 3 sets
Rear delts stuff.

Done- good, very pumpy. Fasted too, though it seems to make no odds at this time in the morning.....

[chris watton]

Started a little earlier today, I have upped my calorie intake but still feel a little wasted/weaker than usual during the routines this week, today was no exception.

Legs, chest and back today,

Squats - 6 sets of 5 reps
Front Squats - 4 sets of 5-8 reps

Bench Press - 6 sets of 3-6 reps
Incline bench Press - 4 sets of 8 reps

Dumbbell Rows - 4 sets of 10 reps
Lat Pull Downs - 4 sets of 10-12 reps
Seated Pulley Rows - 4 sets of 12 reps

Dumbbell Side Bends - 3 sets of 12 reps.

Slightly de-loaded on the compounds again (Squats and BP), but kept secondary's the same weight and reps.

[didelydoo]

Morning session>

Dips: 3 sets @ +60kg
Machine press: 4 sets
Skull crushers: 4 sets
Tri Pull downs: 3 sets
EZ curls: 4 sets
Spider curls: 3 sets
Preacher DB: 3 drop sets
Tri pull down/hammer curl SS to finish.

Home.

[LordGrover]

Is your bedtime just after teatime for the rest of us?

[Halb]

My new 7 day routine.
Day 1 Saturday – Quads 4
Day 2 Sunday – Arms 6
Day 3 Monday – Hams & Abs 6
Day 4 Tuesday – Shoulders 4
Day 5 Wednesday – Back 5
Day 6 Thursday – Abs & Calves/Shin 7
Day 7 Friday – Chest & Neck 5

[DSharp]

Haven't posted for a while..... this might upset some people

Bench
20*8
60*6
100*5
130*3
160*2 slingshot
Bench shirt on:
180*2 in mid air
200 *1 135mm board -> *1 @75mm board
210 *1 55mm board
210 *1 35mm board
210 *1 18 mm board

210*3 135mm rep pb

Bench Plus green bands
100 *2, 2, 2

Close Grip Bench
100x10
100x10
100x6 -> 60x12

1. awaitthehate

[Halb]

The slingshot. Does this help improve your bench numbers?

[chris watton]

Just a quickie today - spent most of the day in traffic jams, didn't get home till gone 3, no food no water till then!

BB Press - 5x5
Shoulder Shrugs - 5x10-18
Reverse Fly's - 4x10
Triceps Pull Downs - 4x10-12
BB Standing Curls - 4x10-12

Deadlifts:
5x1
1x5