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

[DSharp]

Halb said:

The slingshot. Does this help improve your bench numbers?

I was using it as part of a warm up, but I think it can help as an assistance exercise. Helps on the mental aspect of overload training and can help with lockout strength and overall stability.

Not a magic wand but a potentially useful tool IMO

[didelydoo]

Another morning session>

Front Squat: up to 170kg
Deadlifts: up to 3x 240kg
Strict press: up to 90kg (currently a BW strict)

Couple of younger strongman guys were doing a loading medley on to a 4ft platform- 100kg sandbag, 120kg sandbag, 78kg DB and a 110kg sled pull to finish- had a couple of goes, got me blowing! Was a few seconds faster than them both, so nice to know I can still keep up with the youngsters!

Not my normal session, but I was training solo, so a good change to get some heavy stuff in. Got an interesting plan/experiment for my diet starting Monday. Getting drunk this afternoon though, so first things first

[didelydoo]

Halb said:

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

Daily training is reaping great rewards for me, hard work, but the way to go I rekon.

[Halb]

didelydoo said:

Halb said:

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

Daily training is reaping great rewards for me, hard work, but the way to go I rekon.

I've currently got the time, inclination and goal to go, and with not running now I wanted to do something everyday, plus after thighs day my legs were still dead almost a week later on my 5 day split. Looking at my week only quads and back look like high-stress days. So very low intensity cardio on those days plus some tababta on other days should keep me on track.

[chris watton]

Was fiddling around in the garage, and couldn't help myself, and ended up doing 102 chin up in 6 sets. Not great, but more than I have ever done before....

[TheBALDpuma]

Comp today. Pretty happy with my lifts. ...

Squat
200kg
210kg
220kg - fail. Was just too heavy. Went for glory with a pb!

Bench
132.5kg
137.5kg
142.5kg - PB

DL
230kg
240kg
250kg - fail. A bit unhappy with this as I've lifted it before but I was pretty tired at this point!

So a total of 592.5kg. All my pbs would have been 609.5kg so in fairly happy with that for my first comp. Qualified for British nationals with a target of getting over 610kg total.

[didelydoo]

TheBALDpuma said:

Comp today. Pretty happy with my lifts. ...

Squat
200kg
210kg
220kg - fail. Was just too heavy. Went for glory with a pb!

Bench
132.5kg
137.5kg
142.5kg - PB

DL
230kg
240kg
250kg - fail. A bit unhappy with this as I've lifted it before but I was pretty tired at this point!

So a total of 592.5kg. All my pbs would have been 609.5kg so in fairly happy with that for my first comp. Qualified for British nationals with a target of getting over 610kg total.

Solid work- PB in a comp is good going- very well done

[militantmandy]

TheBALDpuma said:

Comp today. Pretty happy with my lifts. ...

Squat
200kg
210kg
220kg - fail. Was just too heavy. Went for glory with a pb!

Bench
132.5kg
137.5kg
142.5kg - PB

DL
230kg
240kg
250kg - fail. A bit unhappy with this as I've lifted it before but I was pretty tired at this point!

So a total of 592.5kg. All my pbs would have been 609.5kg so in fairly happy with that for my first comp. Qualified for British nationals with a target of getting over 610kg total.

Well done dude! Great work!

[chris watton]

Some astounding figures there, very well done BP!

[DSharp]

Tricep destruction Sunday


Bench
20*8
60*8
100*5
130*3
150*1
160*1

Max legal grip 75 mm board
140*5
140*5
140*8

Raw grip Floor pin press last ~8"
140*3
160*5
180*3
190*2
201*1 slow PB

Z press
60*5
70*3
60*5

Db bi curl
17.5*10,10,10,10,10,10,10,10,10,10

Tri pushdown
Stack *10,10,10,10,10,10,10,10,10,10

[Halb]

Walked around comic con as the Hulk.

[BlackST]

Halb said:

Walked around comic con as the Hulk.

Pics
Seen some awesome costumes on Saturday come through my train station.

[Halb]

BlackST said:

Pics
Seen some awesome costumes on Saturday come through my train station.

I saw some absolutely amazing costumes, had a fantastic time.

[chris watton]

That Comic Con pic!

OK, today I had a better session than last week, wonder if the huge roast dinner I had yesterday helped!

Squats:
3 warm up sets of 5 reps with 60,80 and 100kg
5 main sets of 5 reps with 120kg.

I thought I'd concentrate of form and depth again, so 120kg today, 125kg Thursday, and so on, making sure I hit the correct depth each rep.

Bench Press:
2 warm up sets of 5 reps with 60kg - I think these light warm up sets are just as critical as trying for that final rep with heavy weight.
6 sets of 5 reps with 80-105kg (adding 5kg each set)
1 set of 4 reps with 110kg
1 set of 2 reps with 115kg - I could have done 3 reps, but thought I'd go for 120 again.

I got greedy, though, went for 122.5kg instead, and failed. I didn't mind so much, as I had a good BP session.

Incline DB Chest Fly's - 4 sets of 14-18 reps

Pendlay Rows - 5 sets of 5 reps with 90-100kg

Lat Pull Downs (with bar coming down behind head, and Thursdays to chest) - 4 sets of 10 reps with 60kg

Pull Ups - 4 sets of 10 reps

Deadlift - 5 sets of 1 reps - 120-160kg

I started late to Deadlifts, last January, what can I do to improve on these, just more practise?

[TheBALDpuma]

Thanks for the support!

[CrouchingWayne]

Some great numbers in here!

Today I did deadlifts, OHP and light squats:

Deadlift 160kg x 3 reps
OHP 46kg x 3 sets x 5 reps (on a deload)
Light squat 90kg x 2 sets x 5 reps

My maximums are (at 5'7" 173lbs)

Squat 133kg x 2 reps
Bench 81.5kg x 5 reps
Deadlift 160kg x 3 reps
OHP 55kg x 3 reps

My aim is a powerlifting total of around 850-900lbs - lots of work to do to get there. Maybe by the end of the year. Think I can get to a 3 plate squat once I run out doubles and singles. The key for me is getting towards a 4 plate deadlift. My bench sucks but will hopefully improve as my body weight continues upwards. I've recently dropped to 3's on it, will cycle back to 5's after.

[didelydoo]

Hulk Smash

chris watton said:

I started late to Deadlifts, last January, what can I do to improve on these, just more practise?

More deadlifts, speed deads, good mornings, deadlift variations (rack pulls, Romanian, stiff leg) Heavy rows, front squats.

First instance, I'd probably do them twice a week- either both heavy low reps, or 1 heavy & 1 speed day. Note- it may take a bit of time to get used to doing it twice a week, probably drop a bit of the assistance down.

[didelydoo]

Tonight>

Leg ext: 4 sets
leg press: 3 heavy (450kg), 1 reppy (300)
Squat: 3x10 @ 170kg
DB ham curl: 3 sets
ham machine: 1 drop set.

tough.

[BlackST]

Halb said:

BlackST said:

Pics
Seen some awesome costumes on Saturday come through my train station.

I saw some absolutely amazing costumes, had a fantastic time.

Quality I might go next year as it looks a laugh and every person I spoke to was really excited for that day.

[chris watton]

didelydoo said:

Hulk Smash

chris watton said:

I started late to Deadlifts, last January, what can I do to improve on these, just more practise?

More deadlifts, speed deads, good mornings, deadlift variations (rack pulls, Romanian, stiff leg) Heavy rows, front squats.

First instance, I'd probably do them twice a week- either both heavy low reps, or 1 heavy & 1 speed day. Note- it may take a bit of time to get used to doing it twice a week, probably drop a bit of the assistance down.

Thank you, didely.

I will add the Good Mornings to the routine, I already do the heavy rows (Pendlay, heavy DB and seated cable rows) and Front Squats.

I have been doing stiff legged DL on Monday (usually), and standard DL's on Tuesday and Friday, although I have been doing them as the final exercise.

I wonder if it would be beneficial to stop arm exercises for a month or so and concentrate more on lower back (arms always get an (indirect) workout anyway), as it is only the Deadlifts where I am lagging behind the rest of the compounds.

What are Rack Pulls? (ETA - Googled it, having the BB on the spotter bars...)