What training are you doing/have you done today? Vol.2
Discussion
chris watton said:
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!
Ha! You've become an addict- was only a matter of time, saw it coming a while back by the way you were talking.... 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!
Welcome to my world
didelydoo said:
Ha! You've become an addict- was only a matter of time, saw it coming a while back by the way you were talking....
Welcome to my world
Welcome to my world
Paying for it now, though. Inner elbows and lower biceps ache from the rows.
I don't mind, it's a nice feeling when you sit down and relax, knowing you've earned it!
It's amazing what you get used to, a year ago 2 hours training would have killed me!
Legs today:
Leg Press 2x10@100kg, 2x10@140kg, 1x10@180kg, 3x10@200kg
Squats 3x10@60kg, 3x10@80kg, 2x3@100kg
Leg Curls 5x10@55kg
Leg Ext. 5x10@55kg
Pleased with that, only ever got up to 100kg squats once before (twice maybe?) and managed more reps both sets today.
Pretty sure that's about as heavy as I've gone on the press too.
Having someone to train with really does make a difference.
Chest tomorrow, want to make sure I'm back to 100kg on the bench...
Leg Press 2x10@100kg, 2x10@140kg, 1x10@180kg, 3x10@200kg
Squats 3x10@60kg, 3x10@80kg, 2x3@100kg
Leg Curls 5x10@55kg
Leg Ext. 5x10@55kg
Pleased with that, only ever got up to 100kg squats once before (twice maybe?) and managed more reps both sets today.
Pretty sure that's about as heavy as I've gone on the press too.
Having someone to train with really does make a difference.
Chest tomorrow, want to make sure I'm back to 100kg on the bench...
Legs, chest and back today, but felt mostly meh...
Squats:
5 sets of 5 reps (80,100,120,130&140kg)
1 set of 3 reps with 150 (but not convinced they were full Squats TBH..)
Calf raises - 5 sets of 12-14 reps
Bench Press - 5 sets of 5 reps up to 100kg - felt very weak on these today, delts hurt a little..
Incline Bench press - 4 sets of 8-12 reps
Pendlay Row - 5 sets of 5 reps
Lat Pull Down - 4 sets of 10-12 reps
Rack Pulls - 3 sets of 5 reps
Didn't feel I had half the energy I had Friday!
Squats:
5 sets of 5 reps (80,100,120,130&140kg)
1 set of 3 reps with 150 (but not convinced they were full Squats TBH..)
Calf raises - 5 sets of 12-14 reps
Bench Press - 5 sets of 5 reps up to 100kg - felt very weak on these today, delts hurt a little..
Incline Bench press - 4 sets of 8-12 reps
Pendlay Row - 5 sets of 5 reps
Lat Pull Down - 4 sets of 10-12 reps
Rack Pulls - 3 sets of 5 reps
Didn't feel I had half the energy I had Friday!
Still have very sore shoulders/delts, so missed out Upright Rows and Reverse Fly's today, and did Shrugs instead.
BB Press - 8 sets of 5 reps (very strict with legs together, feet touching each other) - 50-67.5kg
Shoulder Shrug - 5 sets of 10-20 reps
Face Pulls - 4 sets of 10-12 reps
Seated Triceps Extensions (EZ Bar) - 4 sets of 8-12 reps
Triceps Pull Downs - 4 sets of 9-12 reps
EZ Preacher Curls - 4 sets of 10-12 reps
Alternate DB Curls - 4 sets of 8 reps
BB Press - 8 sets of 5 reps (very strict with legs together, feet touching each other) - 50-67.5kg
Shoulder Shrug - 5 sets of 10-20 reps
Face Pulls - 4 sets of 10-12 reps
Seated Triceps Extensions (EZ Bar) - 4 sets of 8-12 reps
Triceps Pull Downs - 4 sets of 9-12 reps
EZ Preacher Curls - 4 sets of 10-12 reps
Alternate DB Curls - 4 sets of 8 reps
Quads yesterday, chest today.
On the incline I was surprised that 4 on the peg was only 30°odd, but as I felt it in my delts partially last time I whacked it down to setting 3, which was only around 10°, but felt much better on the chest, felt like all chest.
Really happy with the visual changes...I think I will start smolov combined with a press program soon though.
On the incline I was surprised that 4 on the peg was only 30°odd, but as I felt it in my delts partially last time I whacked it down to setting 3, which was only around 10°, but felt much better on the chest, felt like all chest.
Really happy with the visual changes...I think I will start smolov combined with a press program soon though.
didelydoo said:
Quick session>
Push press: up to 115kg
Strict: to 1x90kg (just over bodyweight)
EZ preacher: 5 sets
Bi superset x3
Happy with the strict, may work to get it higher again.
90kg strict press! That is superb. I have found that the strict press demands the most amount of balance and concentration (and effort), compared to the other compounds.Push press: up to 115kg
Strict: to 1x90kg (just over bodyweight)
EZ preacher: 5 sets
Bi superset x3
Happy with the strict, may work to get it higher again.
chris watton said:
90kg strict press! That is superb. I have found that the strict press demands the most amount of balance and concentration (and effort), compared to the other compounds.
Thanks it's 12kg off my best, but it's with better form and I'm 10kg lighter, so I'll take it.... got a vid - www.instagram.com/suprdelbot (also keep all my progress pics there too)didelydoo said:
Thanks it's 12kg off my best, but it's with better form and I'm 10kg lighter, so I'll take it.... got a vid - www.instagram.com/suprdelbot (also keep all my progress pics there too)
Great pics, and great press, that is very strict! Legs are massive! it's 12kg off my best, but it's with better form and I'm 10kg lighter, so I'll take it.... got a vid - www.instagram.com/suprdelbot (also keep all my progress pics there too)Knowing what I know now, and seeing how you guys train, I wish I had done two things different when I started, the first is including Deadlifts from the off, and the second is buying a full Olympic bar and plate set, rather than the 1" set I have (although I guess it's served me OK..)
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