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

[dirty boy]

deadmau5 said:

dirty boy said:

Good tutorial, cheers.

Still think it'll take me a year to manage one.

It bloody won't! You have the strength, you just need the technique. Can you go up one arm at a time? The main thing you need to learn is the false grip; it makes it miles easier.

I'll give it a bash today, see where it gets me.


In other news...

My wife is meeting me at the gym today, she wants a program for her to tackle Tough Mudder.

Going to have her deadlifting and benching! That'll look unusual in a Bannatynes..

[Vladimir]

Went to my actual gym today rather than home weighting it (have had a nasty calf wound to heal up so can't run or do a lot else!).

Took it easy on the legs just in case.

Flat out on the rower (500m in 1m40s - pretty rubbish but it killed me!)

Squat machine;
15 x 95kg
12 x 145kg
Calf raises x 40 (20kg weight in each hand)

Bench press (free weights)
15 x 60kg
12 x 70kgs (I did myself in on the rower!)
Pec deck machine
15 x 85kg
10 x 120kg

Pull ups x 18
Bent over rows
18 x 20kgs each arm

Shoulder press (on the barbell)
18 x 30kgs
10 x 40kgs
Lateral raises
20 x 10kgs (in each hand)

10x inverted V press ups (not many people know about these)
16 x 16kg tricep press (dumbbell, raise above head)

EZ Bar - 28kgs x 16
Concentration curl; 15 x 16kgs

90 crunches
50 twisting sit ups

10 lengths of the pool at full pelt.

[Regiment]

First day of my new program

Week 1 - Day 1

Bench press
5 x 72.5kg
5 x 85kg
12 x 95kg (predicted 1 rep max of 135kg)

Dumbbell Bench Press
5 x 15 at 22.5kg

Chin-ups
5 x 10, 5, 5, 4, 4

Predicted 1 rep max for bench press is complete crap, my best is 125kg on a good day a month back.

[deadmau5]

Regiment said:

First day of my new program

Week 1 - Day 1

Bench press
5 x 72.5kg
5 x 85kg
12 x 95kg (predicted 1 rep max of 135kg)

Dumbbell Bench Press
5 x 15 at 22.5kg

Chin-ups
5 x 10, 5, 5, 4, 4

Predicted 1 rep max for bench press is complete crap, my best is 125kg on a good day a month back.

I'm guessing you've just started Wendler as well? I've made progress on every lift every session in three weeks BUT that's coming off the back of a 4.5 month cut so I guess progress was inevitable really.

It reckoned my 1RM on bench was 133kg but in reality it's closer to 120kg.

[Regiment]

Indeed, Mr Jim Wendler.

[deadmau5]

Regiment said:

Indeed, Mr Jim Wendler.

Do you have the phone app? It's pretty useful.

If you're on Android, you need to download Amazon App Store. The app itself is made by a guy called Stephan someone.

[mu0n]

I'm going to try that programme. Thanks for the heads up DM.

How do you download it once you're in the amazon app? It just says Add to Wish List?

[mu0n]

Ahhh I had the wrong Amazon app

[mu0n]

I trained twice yesterday… morning was legs (squats, calf raises, leg extensions and hamstring curls), then evening I trained chest & triceps.

If I didn't work I probably would do this most days.

[TheBALDpuma]

DL session yesterday saw me max out for 5s at 190kg. Dissapointing.

Sub max squats today

Squats - Not bouncing on hamstring depth, but deep.
2 x 5 at 145kg
1 x 5 at 150kg

Bench - to max for 5. Maxed out at 115kg. Again, feeling week!

Dips
1 x 5 at 50kg
2 x 5 at 55kg

Pull overs
1 x 5 at 42kg
2 x 5 at 46kg

[Regiment]

deadmau5 said:

Do you have the phone app? It's pretty useful.

If you're on Android, you need to download Amazon App Store. The app itself is made by a guy called Stephan someone.

On iOS, got an app called Big Lifts by Stefan Kendall?

[didelydoo]

Early morning Session:

Squat (lowbar):
3x 100, 140, 180kg
1x 200kg
2x 230kg (F3) PR
glute stab on the second rep near the top slowed me right down (you can see it on the vid)- as such, 3rd rep wasn't a whole hearted attempt....
Front squat:
1x 100kg
1x 120kg
1x 165kg
1x 185kg fairly easy PR
Highbar:
5x 185kg
stopped short (plan was 10) as glute hurt.

Home.

Looks like a reasonable session on paper, but was flat and uninspiring, despite 2 PR's. (Vid up later)

[mu0n]

Jeez, that’s a lot of weight. I consider my legs fairly strong and I struggled to get 6x140kgs going parallel. I did 12x70 just below parallel to warm up with, 10x100kgs, 8x120kgs, 6x140kgs, 8x100kgs, 10x70kgs ATG, 8x70kgs with the first 3-4 ATG and after that it was wobbly leg time. My legs are stiff today.

I couldn’t contemplate anywhere near 200kgs – especially when you guys get below parallel on that. Crazy.

[didelydoo]

mu0n said:

Jeez, that’s a lot of weight. I consider my legs fairly strong and I struggled to get 6x140kgs going parallel. I did 12x70 just below parallel to warm up with, 10x100kgs, 8x120kgs, 6x140kgs, 8x100kgs, 10x70kgs ATG, 8x70kgs with the first 3-4 ATG and after that it was wobbly leg time. My legs are stiff today.

I couldn’t contemplate anywhere near 200kgs – especially when you guys get below parallel on that. Crazy.

It'll come given time!

Today's squattage: http://www.youtube.com/watch?v=qRkQFRCOngY

[deadmau5]

Regiment said:

deadmau5 said:

Do you have the phone app? It's pretty useful.

If you're on Android, you need to download Amazon App Store. The app itself is made by a guy called Stephan someone.

On iOS, got an app called Big Lifts by Stefan Kendall?

That's the guy. Mine is called Wendler 5/3/1 though. Has a blue icon with a barbell saying 'Wendler' on top and 5/3/1 on the bottom.

[Halb]

didelydoo said:

Crossfit 'Grace' (30 reps 60kg FTOH as fast as poss) in around 2.20:
http://www.youtube.com/watch?v=SBc_wN1MeGU

I did that yesterday. Not attempted it for over a year, been back in the gym for a month.
Did it after a 40 min run and 400 metre walking lunges, got 5 mins, isn't a good time but gotta start somewhere.

[Regiment]

Week 1 - Day 2

Deadlift
5 x 127.5kg
5 x 147.5kg
8 x 167.5kg (predicted 1 rep max of 211.5kg) - these were proper deadlifts with a stop and reset after each rep, not used to them and struggled to get motivated for what I went in thinking was going to be relatively light, I won't make that mistake again.

Stiff Leg Deadlifts
5 x 12 at 60kg - going to up to 65kg next week and go lower but first time I've ever done these.

Roman Chair Leg Raises
5 x 15

[dirty boy]

Had another 'fannying about' day yesterday.

Decline bench press

Chin ups - 8, 6, 5, 4, 2, 1, 1
2 failed muscle ups (grip was more difficult than I thought)
Bicep curls
Military press
Upright rows

Eurgh....having a day off today, going to start with a strict regime again Friday. (Mon/Wed/Fri)

Intend to start my swimming again on Tuesdays and Thursdays.

Waiting patiently for my bike to arrive too

[mu0n]

Still getting into the swing of things since holiday.

Shoulders up to 40kg DB’s x 6 for seated military press, ~60kg EZ bar curls x 5, reverse cable flies s/s with front raises.

I want to start Wendler 5/3/1 next week. I’ve got the app – any pointers? My training buddy is worried it’s starting off too light.

[deadmau5]

dirty boy said:

Had another 'fannying about' day yesterday.

Decline bench press

Chin ups - 8, 6, 5, 4, 2, 1, 1
2 failed muscle ups (grip was more difficult than I thought)
Bicep curls
Military press
Upright rows

Eurgh....having a day off today, going to start with a strict regime again Friday. (Mon/Wed/Fri)

Intend to start my swimming again on Tuesdays and Thursdays.

Waiting patiently for my bike to arrive too

I'd probably try the muscle ups before you've exhausted your vertical pulling energy on chin ups.

Try jumping into them slightly (keeping your hands on the bar/holds from the start though). It will get you used to the transition and you can jump less as you get better at them.