What training are you doing/have you done today? Vol.2
Discussion
chris watton said:
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.
Anywhere below the knee's good, doesn't really matter- if it's hard from a certain height, stick at it, then move to another height.
I'm currently looking to set up my own lifting gym. Pretty exciting stuff. Went to look a unit yesterday and it's perfect for what we want. Will be visiting Wolverson in Walsall to check out their kit in a few weeks, after speaking to their CEO yesterday. It's been on the cards for ages now, and been planning for a few months. Feels like it might actually happen now!
Haha, it just made me think about it - and as I looked at a unit yesterday (it was perfect) I'm pretty excited!
It's going to be in Bingley - so pretty near Leeds.
And to actually answer the question about hotel workouts, I don't know any specific workouts to name but it's all about bodyweight work. It's getting the back work, and actual beneficial leg work that's hard. You need to find things to pull, or hang off. Or heavy things to goblet lunge/squat with.
It's going to be in Bingley - so pretty near Leeds.
And to actually answer the question about hotel workouts, I don't know any specific workouts to name but it's all about bodyweight work. It's getting the back work, and actual beneficial leg work that's hard. You need to find things to pull, or hang off. Or heavy things to goblet lunge/squat with.
OK, finished my last session for this week. Was quite a good week, and the complete opposite of last week, when I felt drained, tired and weak every workout. I increased my calorie intake last week, so wonder if it took time to come into effect....
Shoulders and arms:
Barbell press:
2 x warm up sets of 8 reps each with 35 and 45kg (Clean and Press)
5 sets of 5 reps with 60-70kg (jerk presses for last 2 reps with 70)
Shoulder Shrug - 5 sets of 9-16 reps with 110-130kg
Upright Rows - 5 sets of 10 reps with 40-50kg
Reverse DB Fly's - 4 sets of 10 reps with 14kg (still getting used to these..)
Superset:
Triceps Extensions (40-45kg)/Chin Ups - 4 sets each of 9-12 reps (Chin ups were 12 reps every set)
Superset:
Triceps Pull Downs (40-42.5kg)/BB Standing Curl (42.5-50kg) - 4 sets each of 8-12 reps
Good Mornings:
2 x warm up sets with 35 and 45kg
4x5-8 reps with 60kg These will take a bit of practice to perfect form, I think....
And that's it! Am off to have a nice hot bath, and then hache steak, Buffalo sausages, 2 eggs and brown rice!
Shoulders and arms:
Barbell press:
2 x warm up sets of 8 reps each with 35 and 45kg (Clean and Press)
5 sets of 5 reps with 60-70kg (jerk presses for last 2 reps with 70)
Shoulder Shrug - 5 sets of 9-16 reps with 110-130kg
Upright Rows - 5 sets of 10 reps with 40-50kg
Reverse DB Fly's - 4 sets of 10 reps with 14kg (still getting used to these..)
Superset:
Triceps Extensions (40-45kg)/Chin Ups - 4 sets each of 9-12 reps (Chin ups were 12 reps every set)
Superset:
Triceps Pull Downs (40-42.5kg)/BB Standing Curl (42.5-50kg) - 4 sets each of 8-12 reps
Good Mornings:
2 x warm up sets with 35 and 45kg
4x5-8 reps with 60kg These will take a bit of practice to perfect form, I think....
And that's it! Am off to have a nice hot bath, and then hache steak, Buffalo sausages, 2 eggs and brown rice!
CrouchingWayne said:
Puma - would be interested in hearing how you get on opening a gym up! Something I would love to do as there is an absence of them around me locally. I've actually got a stack of research on it upstairs!
I erm don't have a stack of research. 
Maybe we're going in a little un prepared but I'm trying not to have the field of dream apprach!!
We're both proper lifters, looking to create a gym that has the right stuff to lift as an actual lifter, not making do with what the gym has got. I.e. 28mm bars for oly lifters, 29mm bars for powelifters, and plates that actually weight what they're supposed to... most gyms even with what's supposed to be good kit, will have plates that have a ~2% tolerance for weight. Which means a 25kg plate could be 500g out, so a 220kg deaadlift (4 plates each side) could actually be 216kg. I've weighed plates and seen huge discrepencies!
TheBALDpuma said:
I erm don't have a stack of research.
Maybe we're going in a little un prepared but I'm trying not to have the field of dream apprach!!
We're both proper lifters, looking to create a gym that has the right stuff to lift as an actual lifter, not making do with what the gym has got. I.e. 28mm bars for oly lifters, 29mm bars for powelifters, and plates that actually weight what they're supposed to... most gyms even with what's supposed to be good kit, will have plates that have a ~2% tolerance for weight. Which means a 25kg plate could be 500g out, so a 220kg deaadlift (4 plates each side) could actually be 216kg. I've weighed plates and seen huge discrepencies!
I'm sure you won't need that much! One thing I did learn was the idea of a cheap and cheerful gym (c.£25/month) where I was looking probably wouldn't have worked. I'd need a fair bit more cash from each user. Not necessarily a bad thing, but it did completely change my USP!Maybe we're going in a little un prepared but I'm trying not to have the field of dream apprach!!
We're both proper lifters, looking to create a gym that has the right stuff to lift as an actual lifter, not making do with what the gym has got. I.e. 28mm bars for oly lifters, 29mm bars for powelifters, and plates that actually weight what they're supposed to... most gyms even with what's supposed to be good kit, will have plates that have a ~2% tolerance for weight. Which means a 25kg plate could be 500g out, so a 220kg deaadlift (4 plates each side) could actually be 216kg. I've weighed plates and seen huge discrepencies!
If you look online you can find census data on local town populations/school attendance/age brackets which is useful for forecasting memberships or advertising costs. For info a "pure gym" a few miles away from me has around 7000 members in a city with a population of around 250k.
I'd probably expect yours to have a lower uptake as its niche, but you likely know people that want to join already and the kit out would be a little cheaper than buying a load of machines. Good luck!
Legs, chest and back today:
Squats:
3 x warm up sets of 5 reps (60,80 & 100kg)
5x5 with 120-135kg
Bench Press - 5x5 (100kg)
Incline Bench Press - 4x8-10 reps
Pendlay Row - 5x5 (up to 100kg)
Lat Pull Down - 4x10
Stiff Leg Deadlifts - 5x5 (up to 120kg)
Good Mornings - 4x5-8 reps (up to 60kg)
Glad that's over and done with....
Squats:
3 x warm up sets of 5 reps (60,80 & 100kg)
5x5 with 120-135kg
Bench Press - 5x5 (100kg)
Incline Bench Press - 4x8-10 reps
Pendlay Row - 5x5 (up to 100kg)
Lat Pull Down - 4x10
Stiff Leg Deadlifts - 5x5 (up to 120kg)
Good Mornings - 4x5-8 reps (up to 60kg)
Glad that's over and done with....
Shoulders, and a bit of arms and back today.
BB Press:
2 x warm up sets of 8 reps each with 40 and 50kg (With hindsight, this was slightly too much as my main sets suffered slightly..)
5 sets of 5 reps with 60-70kg, although struggled with the heavier sets..
Upright Rows - 5 sets of 10 reps with 40-50kg
Face Pulls - 4 sets of 10 reps with 60kg
DB Reverse Fly's - 4 sets of 10 reps with 14kg
Triceps Rope Pull Downs - 4 sets of 8-12 reps with 37.5-42.5kg
Alternate DB Curls - 4 sets of 10 reps with 22kg
Chin Ups - 2 sets of 14 reps
Rack Pulls:
I was determined to pull 180kg, so I did one rep with 130, then 150, and then went straight to 180, while my back muscles were still quite fresh. It worked, as I managed the 180kg. I hope these help with the deadlifts, as I want to be able to Deadlift 185 by the end of the year.
After that, I did 2 sets of one rep each with 170kg, one set of three reps with 160, and a last set of 5 reps with 150kg.
That's enough for today, I think.
BB Press:
2 x warm up sets of 8 reps each with 40 and 50kg (With hindsight, this was slightly too much as my main sets suffered slightly..)
5 sets of 5 reps with 60-70kg, although struggled with the heavier sets..
Upright Rows - 5 sets of 10 reps with 40-50kg
Face Pulls - 4 sets of 10 reps with 60kg
DB Reverse Fly's - 4 sets of 10 reps with 14kg
Triceps Rope Pull Downs - 4 sets of 8-12 reps with 37.5-42.5kg
Alternate DB Curls - 4 sets of 10 reps with 22kg
Chin Ups - 2 sets of 14 reps
Rack Pulls:
I was determined to pull 180kg, so I did one rep with 130, then 150, and then went straight to 180, while my back muscles were still quite fresh. It worked, as I managed the 180kg. I hope these help with the deadlifts, as I want to be able to Deadlift 185 by the end of the year.
After that, I did 2 sets of one rep each with 170kg, one set of three reps with 160, and a last set of 5 reps with 150kg.
That's enough for today, I think.
Done with Stronglifts 5x5 after about 12 weeks. Moved on to a variation of starting strength with boring but big from t nation
Monday was:
Squats 3x5 115kg
Press 3x5 60kg
Chin ups 3x8
Squats 5x10 60kg
Split squats and face pulls for mobility
Just done the second session of the week
Squats 3x5 120
Bench 3x5 80
Deadlift 1x5 130
Deadlift 5x10 80
Face pulls for shoulder mob
Knackered and I expect to sleep well tonight!
Monday was:
Squats 3x5 115kg
Press 3x5 60kg
Chin ups 3x8
Squats 5x10 60kg
Split squats and face pulls for mobility
Just done the second session of the week
Squats 3x5 120
Bench 3x5 80
Deadlift 1x5 130
Deadlift 5x10 80
Face pulls for shoulder mob
Knackered and I expect to sleep well tonight!
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