What training are you doing/have you done today? Vol.2
Discussion
chris watton said:
Because there is only one main compound in this routine (BB Press), I didn't think the remaining exercises would be of any negative consequence for the Deadlift. I did have my legs, chest and back routine yesterday, but feel deadlifts are a special case, and are better in relative isolation, separate from other back work.
I think I may have to go back to a three day, twice weekly split routine, though, so I can have a back-only day twice per week, and do Deadlifts first. This is the only compound I am weak on.
Also, when reading (and following) Reg Park's routine, he seems to always have tagged the Deadlifts to the end of the session.
Try it completely fresh, no training for a few days and lots of food. It'll fly up no problem.I think I may have to go back to a three day, twice weekly split routine, though, so I can have a back-only day twice per week, and do Deadlifts first. This is the only compound I am weak on.
Also, when reading (and following) Reg Park's routine, he seems to always have tagged the Deadlifts to the end of the session.
Edited by chris watton on Friday 7th August 20:06
hajaba123 said:
Gotcha, apologies for the stupid question then
Not a stupid question! 
You see, on legs, chest and back day, that is compound galore (Squats, Bench Press, Rows), adding Deadlifts to that would be a bit much, I feel. Arms and shoulders day is a lot less stress, hence tagging deadlifts to the end..
didelydoo said:
Try it completely fresh, no training for a few days and lots of food. It'll fly up no problem.
Thank you - your advice is always worth following.We are going away for a week at the end of the month, I haven't had a full week off since I started last May, perhaps it'll do me some good!
didelydoo said:
TheBALDpuma said:
I see what you're saying but...
From an arm size gain and or body building perspective, do you think there is a benefit to having 30 sets of dedicated arm work, compared to maybe 10? Seperate to the discussion of whether you need arm work at all!
One thing I've noticed that's true for me, is higher volume = more gains. I use the approach for all my muscle (and I'd probably train more if I could, as I enjoy it!) From an arm size gain and or body building perspective, do you think there is a benefit to having 30 sets of dedicated arm work, compared to maybe 10? Seperate to the discussion of whether you need arm work at all!
Also, looking at many bodyybuilders, big arms come from volume and intensity. Time will tell, as my comp is in 14 weeks!
I've been more about movement, speed, power strength over the past few years, but now after wanting a better body, I'm seeing the difference after just 5 weeks. I'm on a pretty mean calorie deficit (I feel) and now also have an arm day as well! What the hey, I look decent now, weight is not going down but seeing difference in the mirror and my waist.
Had an easy week this week, just the push days, back to the full load next week, my current gig has finished so bags of time.
This is my 7 day split, I add walking, jogging or Tabata™ at the end depending on energy/legs. I'm waiting in a current big job, if I get it, I'll try and stick to this, if I don't I may try the Smolov squats I've been wanting to do.
Quads Day - Squat, Front Squat, Walking Lunges, Leg Press
Arms Day - Close-Grip Bench, Standing Alternating Dumbbell Curl, Dip, Rope Cable Pushdown, Spider Curl, Hammer Curl
Hams & Abs Day - Straight-Leg Deadlift, Seated Leg Curl, Hamstring Ball Roll, Anti-Gravity Crunch, Hanging Leg Raise
Shoulders/Pulls Day - Press, Pull-Up/Chin-Up, DB Lateral Raise, Bus Driver, Cuban Rotation
Back Day - Deadlift, Pendlay Row, Row Machine, Reverse Fly
Abs & Calves/Shin Day - Anti-Gravity Crunch, Hanging Leg Raise, Unilateral Dumbbell Calf Raise, Calf Press (on leg press), Seated Calf Raise, Heel Walks
Chest Day - Bench, Incline Bench, Dip, Press-Up, Neck Plank
Had an easy week this week, just the push days, back to the full load next week, my current gig has finished so bags of time.
This is my 7 day split, I add walking, jogging or Tabata™ at the end depending on energy/legs. I'm waiting in a current big job, if I get it, I'll try and stick to this, if I don't I may try the Smolov squats I've been wanting to do.
Quads Day - Squat, Front Squat, Walking Lunges, Leg Press
Arms Day - Close-Grip Bench, Standing Alternating Dumbbell Curl, Dip, Rope Cable Pushdown, Spider Curl, Hammer Curl
Hams & Abs Day - Straight-Leg Deadlift, Seated Leg Curl, Hamstring Ball Roll, Anti-Gravity Crunch, Hanging Leg Raise
Shoulders/Pulls Day - Press, Pull-Up/Chin-Up, DB Lateral Raise, Bus Driver, Cuban Rotation
Back Day - Deadlift, Pendlay Row, Row Machine, Reverse Fly
Abs & Calves/Shin Day - Anti-Gravity Crunch, Hanging Leg Raise, Unilateral Dumbbell Calf Raise, Calf Press (on leg press), Seated Calf Raise, Heel Walks
Chest Day - Bench, Incline Bench, Dip, Press-Up, Neck Plank
Speed work at the weekend, fast deadlifts, bench press and accesories for both. Went well. I'm looking forward to heavy DL trples this week.
Sticking with my current program, albiet with 3s instead of 2s, until the British Classic in October, then I'm going to move to some high volume stuff. Probably something along the bulgarian lines.
Sticking with my current program, albiet with 3s instead of 2s, until the British Classic in October, then I'm going to move to some high volume stuff. Probably something along the bulgarian lines.
Just heavy (for me) compounds today (mainly..) And a new Deadlift PB!
Squats:
5 sets of 5 reps up to 130kg
1 set of 4 reps with 140kg (failed to get back up on the 5th..)
1 drop set of 8 reps with 110kg
Bench Press:
2 warm up sets with 60-70kg
6 sets of 5 reps with 80-105kg
1 set of 4 reps with 110kg
Deadlift:
5 sets of 1 rep with 120-160kg
Tried the 170kg for the 6th set, which I have failed to lift twice before, but this time, it went up! So am pleased that benchmark is reached, next to work towards is 180kg, which is my goal for the end of the year.
Lat Pull Downs - 5 sets of 10-12 reps with 60-62.5kg
Pendlay Rows (these were interesting after the DL's!) - 5 sets of 5 reps with 85-105kg
And that's it, doesn't seem like much, but that was enough for me for one day....
Squats:
5 sets of 5 reps up to 130kg
1 set of 4 reps with 140kg (failed to get back up on the 5th..)
1 drop set of 8 reps with 110kg
Bench Press:
2 warm up sets with 60-70kg
6 sets of 5 reps with 80-105kg
1 set of 4 reps with 110kg
Deadlift:
5 sets of 1 rep with 120-160kg
Tried the 170kg for the 6th set, which I have failed to lift twice before, but this time, it went up! So am pleased that benchmark is reached, next to work towards is 180kg, which is my goal for the end of the year.
Lat Pull Downs - 5 sets of 10-12 reps with 60-62.5kg
Pendlay Rows (these were interesting after the DL's!) - 5 sets of 5 reps with 85-105kg
And that's it, doesn't seem like much, but that was enough for me for one day....
chris watton said:
Just heavy (for me) compounds today (mainly..) And a new Deadlift PB!
Squats:
5 sets of 5 reps up to 130kg
1 set of 4 reps with 140kg (failed to get back up on the 5th..)
1 drop set of 8 reps with 110kg
Bench Press:
2 warm up sets with 60-70kg
6 sets of 5 reps with 80-105kg
1 set of 4 reps with 110kg
Deadlift:
5 sets of 1 rep with 120-160kg
Tried the 170kg for the 6th set, which I have failed to lift twice before, but this time, it went up! So am pleased that benchmark is reached, next to work towards is 180kg, which is my goal for the end of the year.
Lat Pull Downs - 5 sets of 10-12 reps with 60-62.5kg
Pendlay Rows (these were interesting after the DL's!) - 5 sets of 5 reps with 85-105kg
And that's it, doesn't seem like much, but that was enough for me for one day....
Good work with the PB! Squats:
5 sets of 5 reps up to 130kg
1 set of 4 reps with 140kg (failed to get back up on the 5th..)
1 drop set of 8 reps with 110kg
Bench Press:
2 warm up sets with 60-70kg
6 sets of 5 reps with 80-105kg
1 set of 4 reps with 110kg
Deadlift:
5 sets of 1 rep with 120-160kg
Tried the 170kg for the 6th set, which I have failed to lift twice before, but this time, it went up! So am pleased that benchmark is reached, next to work towards is 180kg, which is my goal for the end of the year.
Lat Pull Downs - 5 sets of 10-12 reps with 60-62.5kg
Pendlay Rows (these were interesting after the DL's!) - 5 sets of 5 reps with 85-105kg
And that's it, doesn't seem like much, but that was enough for me for one day....
didelydoo said:
Good work with the PB!
Thank you! Couldn't stop thinking about my failure to lift it over the weekend. When I first started this last year, I was determined not to try and chase big numbers, just steady weight training. But I have found it nigh on impossible NOT to chase the numbers and set goals ever higher, that's how we all progress, isn't it? Weights still going up for me so pretty pleased.
Squat 2x5 130
1x5 120
Deadlift 1x5 135
5x10 80
Cable rows, face pulls to try to get shoulder sorted. Laying off the pressing for a while to see if that helps
Weighing 84.5kg so fairly happy with the squat, feeling rubbish for never having deadlifted properly before, I will not be beaten in my quest for double body weight, then 200kg pull
Squat 2x5 130
1x5 120
Deadlift 1x5 135
5x10 80
Cable rows, face pulls to try to get shoulder sorted. Laying off the pressing for a while to see if that helps
Weighing 84.5kg so fairly happy with the squat, feeling rubbish for never having deadlifted properly before, I will not be beaten in my quest for double body weight, then 200kg pull
6x5 Pull Ups
Bent Over Row 5x10@60kg
Deadlifts 5x5@60kg
Cable Lat Pull Down 5x10@60kg
5x10/Side One Arm Row @40kg
5x10 Reverse Cable Cross @15kg
Roman Chair Back Ext. 3x12
Feeling nice and achey after that lot, forearms especially.
In better news I've now got a couple of people to train with, which is nice. I love having a gym buddy and find I push myself a hell of a lot more, plus the obvious benefits of having a spotter mean I can start going heavy again.
Nice work on the DL PB Chris. I'll be aiming to joint you up at that kind of weight hopefully soonish.
Bent Over Row 5x10@60kg
Deadlifts 5x5@60kg
Cable Lat Pull Down 5x10@60kg
5x10/Side One Arm Row @40kg
5x10 Reverse Cable Cross @15kg
Roman Chair Back Ext. 3x12
Feeling nice and achey after that lot, forearms especially.
In better news I've now got a couple of people to train with, which is nice. I love having a gym buddy and find I push myself a hell of a lot more, plus the obvious benefits of having a spotter mean I can start going heavy again.
Nice work on the DL PB Chris. I'll be aiming to joint you up at that kind of weight hopefully soonish.
militantmandy said:
LordGrover said:
Tabata™?
20 seconds on 10 seconds off type very, very high intensity cardio.I usually go for battle ropes but you can do more or less anything. If you're not feeling sick at the end you're doing it wrong.
I use the treadmill....but battle-ropes will be a good upper-body one on quads day...
Halb said:
I misspelled it, or my auto-correct changed it.
I use the treadmill....but battle-ropes will be a good upper-body one on quads day...
It is absolutely amazing how quickly battle ropes will have you blowing out yer arse! Another good one is a punchbag. Just left and right hooks as fast as possible, get your feet moving with your hands too. Absolute murder!I use the treadmill....but battle-ropes will be a good upper-body one on quads day...
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