What training are you doing/have you done today? Vol.2
Discussion
Johnny said:
Nice work on the DL PB Chris. I'll be aiming to joint you up at that kind of weight hopefully soonish.
Thank you, Johnny! 
Arms and shoulders today, but ached a little more than usual today..
BB Press:
2 x warm up sets of 5 reps with 40/50kg
5 sets of 5 reps with 60-65kg. Felt very heavy today, so rather than go up to 70 as usual, I concentrated on slow, perfect form presses, and the final 5 reps were the hardest I have thus far done, even harder than the 75kg press!
BB Upright Rows - 5 sets of 10 reps (42.5-50kg)
Face Pulls - 4 sets of 10-12 reps
Reverse DB Fly's - 4 sets of 10 reps
Close Grip Bench Press - 4 sets of 8-12 reps (65-75kg)
Triceps Pull Downs - 4 sets of 8-12 reps (40-42.5kg)
Reverse Grip Pull Downs - 4 sets of 8-12 reps (60-67.5kg)
Alternate DB Curls - 4 sets of 8-10 reps (20-22kg)
Halb said:
What degree do people like on their incline bench?
Depends on what you want to do. For chest, I like it just above flat, maybe 10 deg. 40-50deg for most other bar stuff.Morning Session>
Leg press: 4 sets heavy (to 430kg) 1 reppy (300x30)
Leg ext: 7 sets
Bench SS DB fly: 4 sets
Front Raise: 3 sets
Lat Raise: 3 sets
Breakfast time.
DOMs...sheeeeeeet, my legs feel so f
ked I think I may alter my, quad day. Drop an exercise.
ked I think I may alter my, quad day. Drop an exercise.didelydoo said:
Depends on what you want to do. For chest, I like it just above flat, maybe 10 deg. 40-50deg for most other bar stuff.
Yeah, was feeling it too much in the anterior delts on chest day. Spent some time finding the angles on the matrix bench on the web. Just decided to download a degree app instead and use that on the bench. I think I've been setting it way too high. Not done incline for many years.I am finding that my shoulders/delts are still aching today, even after having yesterday off. (Back and legs are always fine, even though they have the most weight loaded on them!)
I am wondering if I should either have the next two days off, or have a 'deload' session today and tomorrow. I have been trying ever harder to keep pushing more weight over the past few months, and wondering if it's started to catch up with me...
Or should I just go through it and ride the pain?
I am wondering if I should either have the next two days off, or have a 'deload' session today and tomorrow. I have been trying ever harder to keep pushing more weight over the past few months, and wondering if it's started to catch up with me...
Or should I just go through it and ride the pain?
PB on bench this morning ,120kg! Very happy with that as my bench has always been crap, I've got long arms and not particularly broad shoulder genetics. Finished after Bench with some shrugs (barbell), then a few sets of dips and a short run.
Currently got two slipped discs, so can't Deadlift really, but Squat is currently 160kg. Hopefully I can get to 4 plates ATG for a couple of reps, before the end of the year.
Currently got two slipped discs, so can't Deadlift really, but Squat is currently 160kg. Hopefully I can get to 4 plates ATG for a couple of reps, before the end of the year.
Just did legs today, rather than nothing at all:
Squats - 6x5 (80-140) and 1 last set of 1 (and a half) with 150
Calf Raises - 5x12
Front Squat - 4x6-8 (I could have done more than 6 with 80kg, but my wrists couldn't take it any longer!)
Leg Extensions - 4x10-12
Hamstring Curls - 4x10-12
Hanging Leg Raises - 3 sets of 10 reps
Squats - 6x5 (80-140) and 1 last set of 1 (and a half) with 150
Calf Raises - 5x12
Front Squat - 4x6-8 (I could have done more than 6 with 80kg, but my wrists couldn't take it any longer!)
Leg Extensions - 4x10-12
Hamstring Curls - 4x10-12
Hanging Leg Raises - 3 sets of 10 reps
chris watton said:
Squats - 6x5 (80-140) and 1 last set of 1 (and a half) with 150
Calf Raises - 5x12
Front Squat - 4x6-8 (I could have done more than 6 with 80kg, but my wrists couldn't take it any longer!)
5 reps at 140, good!Calf Raises - 5x12
Front Squat - 4x6-8 (I could have done more than 6 with 80kg, but my wrists couldn't take it any longer!)
Front squats are killers, I wear my wraps for them, and they aid immensely, I couldn't get through my sets without them.
Halb said:
chris watton said:
Squats - 6x5 (80-140) and 1 last set of 1 (and a half) with 150
Calf Raises - 5x12
Front Squat - 4x6-8 (I could have done more than 6 with 80kg, but my wrists couldn't take it any longer!)
5 reps at 140, good!Calf Raises - 5x12
Front Squat - 4x6-8 (I could have done more than 6 with 80kg, but my wrists couldn't take it any longer!)
Front squats are killers, I wear my wraps for them, and they aid immensely, I couldn't get through my sets without them.
I have slowly worked back up with the Squats, I am sure I never used to go down deep enough, so started afresh a few months back - a lot harder, but ultimately more rewarding than fake reps.I will have to try the wraps - I can feel the Front Squats doing me good (as in, they are difficult, on a par with Lunges, I think), and would love to concentrate on form and depth rather than having to worry about my wrists killing me!
didelydoo said:
Halb said:
What degree do people like on their incline bench?
Depends on what you want to do. For chest, I like it just above flat, maybe 10 deg. 40-50deg for most other bar stuff.Morning Session>
Leg press: 4 sets heavy (to 430kg) 1 reppy (300x30)
Leg ext: 7 sets
Bench SS DB fly: 4 sets
Front Raise: 3 sets
Lat Raise: 3 sets
Breakfast time.
I seem to have transformed my 'I won't do much today, just stick to light stuff and have fun' routine into the complete opposite today!
Shoulders:
BB Press:
5 sets of 5 reps with 50-65kg
1 set of 4 reps with 70kg (tried a strict 5th, but no.)
1 set of 1 rep with 75kg (tried for 2 reps, but no chance..)
Upright BB Row - 5 sets of 10 reps (up to 50kg)
Shoulder Shrugs - 5 sets of 9-18 reps (110-130)
Reverse Fly's - 4 sets of 10 reps
Back:
Deadlifts:
1 set of 5 reps with 130kg
1 set of 5 reps with 150kg
I did intend to do 3 sets of 5 reps, but TBH, after 5 reps with 150, that was enough..
DB Bent Over Rows - 4 sets of 9-10 (52-57kg)
Pendlay Rows - 5 sets of 5 reps (85-105kg)
Lat Pull Down - 4 sets of 10-12 reps
Arms:
Reverse Grip Pull Down - 3 sets of 10-12 reps
Triceps Rope Pull Downs - 3 sets of 10-12 reps
I think that was one of the toughest (non leg) sessions I have thus far done, almost 2 hours!
Shoulders:
BB Press:
5 sets of 5 reps with 50-65kg
1 set of 4 reps with 70kg (tried a strict 5th, but no.)
1 set of 1 rep with 75kg (tried for 2 reps, but no chance..)
Upright BB Row - 5 sets of 10 reps (up to 50kg)
Shoulder Shrugs - 5 sets of 9-18 reps (110-130)
Reverse Fly's - 4 sets of 10 reps
Back:
Deadlifts:
1 set of 5 reps with 130kg
1 set of 5 reps with 150kg
I did intend to do 3 sets of 5 reps, but TBH, after 5 reps with 150, that was enough..
DB Bent Over Rows - 4 sets of 9-10 (52-57kg)
Pendlay Rows - 5 sets of 5 reps (85-105kg)
Lat Pull Down - 4 sets of 10-12 reps
Arms:
Reverse Grip Pull Down - 3 sets of 10-12 reps
Triceps Rope Pull Downs - 3 sets of 10-12 reps
I think that was one of the toughest (non leg) sessions I have thus far done, almost 2 hours!
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