What training are you doing/have you done today? Vol.2
Discussion
chris watton said:
didelydoo said:
Hulk Smash 
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.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.
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...)
TheJimi said:
didely disagrees with me on this, but I'm a big advocate of the trapbar deadlift as an assistance to the squat and deadlift. Heck, even in isolation, and not viewed as an assistance tool, it's still brilliant - imo.
It's kind of a bastardised mix of deadlifting and squatting at the same time- not necessarily a bad thing TBH, and it's got it's place. But... if you want your deadlift up, more deadlifting will do it better IME. However, worth trying everything, as what works for me, may not work for everyone 
didelydoo said:
TheJimi said:
didely disagrees with me on this, but I'm a big advocate of the trapbar deadlift as an assistance to the squat and deadlift. Heck, even in isolation, and not viewed as an assistance tool, it's still brilliant - imo.
It's kind of a bastardised mix of deadlifting and squatting at the same time- not necessarily a bad thing TBH, and it's got it's place. But... if you want your deadlift up, more deadlifting will do it better IME. However, worth trying everything, as what works for me, may not work for everyone 
You're right though, and I agree, that the movement is essentially a deadlift / squat hybrid. This is a good thing imo, and why it makes for a great crossover tool.
I did think about a trap bar a while ago, but decided against it for a couple of reasons - the first is space, my cage takes up most of open room in the garage, I couldn't find any with 1" bars (all Olympic size, and I have around 450kg of 1" plates!), and the final reason was that it seemed a little overkill for the price, just for one main exercise, more so when the standard Deadlift is seen to be the superior exercise anyway.
I am happy with all other main compounds, and seem to be in the 'Advanced' weightlifting category, according to this:
http://www.exrx.net/Testing/WeightLifting/Strength...
But for Deadlifts, I am way behind, I have only lifted 160 thus far, and it should be 185!
I am happy with all other main compounds, and seem to be in the 'Advanced' weightlifting category, according to this:
http://www.exrx.net/Testing/WeightLifting/Strength...
But for Deadlifts, I am way behind, I have only lifted 160 thus far, and it should be 185!
LordGrover said:
Chris, You're not a million miles away and I have a hex/trap bar you can have if you want to at least try it for a while?
Thank you Ian, very kind of you! Does it have 1 or 2" bars?I do feel that I should persevere with the standard deads, though..
I find it fascinating how goals change since I first started last May.
Back then, I would have been happy just losing the fat and be seen as 'slim'
Once I done that, I just wanted to have more muscle definition and look OK in a medium T-Shirt.
Once I done that (I think!), I just want to get stronger above all else (Although I know that getting stronger and adding more muscle go hand in hand) Not just weightlifting strength, but 'real world' strength.
I think part of the fun is never being completely happy and always setting the bar higher as you progress!
Edited by chris watton on Tuesday 28th July 14:10
Quite a long session today for arms and shoulders, ended up doing more than usual!
Barbell Press:
2 x warm up sets of 8 reps with 45kg
4 sets of 5 reps with 50-65kg
1 x 3 reps with 70kg, plus 2 jerk/cheat reps to make up the 5.
Upright Rows - 5 sets of 10 reps
Reverse DB Fly's - 4 sets of 10 reps
Face Pulls - 4 sets of 10-12 reps
Superset:
Triceps Extensions/Reverse Grip Pull Downs - 4 sets of 10-12 reps each
Superset:
Triceps Rope Pull Downs/Chin ups - 4 sets of 10-12 reps each
Superset:
Close Grip Bench Press/BB Standing Curls - 3 sets of 9-12 reps each
Good Mornings - 3 sets of 8 reps each
DB Side Bends - 3 sets of 12 reps each.
Have ordered a pair of 25kg plates ad another pair of 15's...
Barbell Press:
2 x warm up sets of 8 reps with 45kg
4 sets of 5 reps with 50-65kg
1 x 3 reps with 70kg, plus 2 jerk/cheat reps to make up the 5.
Upright Rows - 5 sets of 10 reps
Reverse DB Fly's - 4 sets of 10 reps
Face Pulls - 4 sets of 10-12 reps
Superset:
Triceps Extensions/Reverse Grip Pull Downs - 4 sets of 10-12 reps each
Superset:
Triceps Rope Pull Downs/Chin ups - 4 sets of 10-12 reps each
Superset:
Close Grip Bench Press/BB Standing Curls - 3 sets of 9-12 reps each
Good Mornings - 3 sets of 8 reps each
DB Side Bends - 3 sets of 12 reps each.
Have ordered a pair of 25kg plates ad another pair of 15's...
I started following my "Mark Lauren" bodyweight intermediate programme (push/pull, ladders on day 1) today, rather than my usual, slightly haphazard routines.
I quite enjoyed it and the simplicity is great, with plenty of opportunity to progress (planche pressups and full handstand pressups, anyone?). Added to my kettle bell stuff, I can see this being beneficial.
I quite enjoyed it and the simplicity is great, with plenty of opportunity to progress (planche pressups and full handstand pressups, anyone?). Added to my kettle bell stuff, I can see this being beneficial.
OK, legs, chest and back today, taking on board what Diddely suggested regarding the back exercises for a better Deadlift.
Squats:
3 sets of 5 warm up reps (60,80 and 100kg)
5 sets of 5 reps with 125kg
Front Squats - 4 sets of 5-8 reps (75kg)
Bench Press - 5 sets of 5 reps - was still sore after warm up sets so de loaded slightly and did 60-100kg
Back:
DB Rows - 4 sets of 10 reps with 50-55kg (I do Pendlay BB Rows on Mondays)
Lat Pull Downs - 4 sets of 9-12 reps with 60-67.5kg
Seated Pulley Rows - 4 sets of 12 with up to 80kg
Rack Pulls - 5 sets of 1-5 reps with 130-170kg Tried 180 for a final set but had nothing left in me
I am not sure exactly where the bar should start - I had it on the lowest spotter bar level, about a foot and a half from the ground, and about 12" from the palm of my hand and the bar. Is that about right? I could really feel the bar pulling the lower back muscles.
Squats:
3 sets of 5 warm up reps (60,80 and 100kg)
5 sets of 5 reps with 125kg
Front Squats - 4 sets of 5-8 reps (75kg)
Bench Press - 5 sets of 5 reps - was still sore after warm up sets so de loaded slightly and did 60-100kg
Back:
DB Rows - 4 sets of 10 reps with 50-55kg (I do Pendlay BB Rows on Mondays)
Lat Pull Downs - 4 sets of 9-12 reps with 60-67.5kg
Seated Pulley Rows - 4 sets of 12 with up to 80kg
Rack Pulls - 5 sets of 1-5 reps with 130-170kg Tried 180 for a final set but had nothing left in me
I am not sure exactly where the bar should start - I had it on the lowest spotter bar level, about a foot and a half from the ground, and about 12" from the palm of my hand and the bar. Is that about right? I could really feel the bar pulling the lower back muscles.
More of the "bodyweight" programme for me today. This time legs and "core".
The back lunges were good.
I added a Kettlebell to the one leg Romanian deadlifts and substituted one arm kettlebell swings and goblet squats for the Toyotas(?) and hyperextensions as I wasn't quite sure what they were and had left the book at home....
So I've deviated from the generic programme, but it has made me think about it and I have increased the volume from what I was doing before. I felt it afterwards.
The back lunges were good.
I added a Kettlebell to the one leg Romanian deadlifts and substituted one arm kettlebell swings and goblet squats for the Toyotas(?) and hyperextensions as I wasn't quite sure what they were and had left the book at home....
So I've deviated from the generic programme, but it has made me think about it and I have increased the volume from what I was doing before. I felt it afterwards.
Edited by MC Bodge on Thursday 30th July 19:12
Good session this morning. I'm doing more volume at the minute as I'm trying to cut some fat.
Squats
4 sets of 10-12
Leg Press
3 sets of 10-12 (brutal)
Stiff Leg Deads
4 sets of 15
Hanging Knee Raises
4 sets of 15
Squats are feeling good. Looking forward to going back to heavy work in a couple of months.
In other news my girlfriend is entering this:
http://www.scottishpowerlifting.com/event/pushpull...
I'll try and film her lifts. Judging by past results she might do quite well.
Squats
4 sets of 10-12
Leg Press
3 sets of 10-12 (brutal)
Stiff Leg Deads
4 sets of 15
Hanging Knee Raises
4 sets of 15
Squats are feeling good. Looking forward to going back to heavy work in a couple of months.
In other news my girlfriend is entering this:
http://www.scottishpowerlifting.com/event/pushpull...
I'll try and film her lifts. Judging by past results she might do quite well.
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