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

[Halb]

What would the weight be from the bottom point?


Also, Balders, if you were gonna combine box jumps and squats, which way round would you do it?

[didelydoo]

Legs>

Leg press: 240kg x 50,50,50
Leg ext SS leg press: 3 sets
Nordic raise: 3 sets
Ham curls: 3 sets

Home. Pumpy.

[TheBALDpuma]

Halb said:

What would the weight be from the bottom point?


Also, Balders, if you were gonna combine box jumps and squats, which way round would you do it?

No idea. Felt like something over 200kg.

Box jumps first. Speed before strength. Unless strength is the only real goal then box jumps can come after. 95% of the time box jumps first though.

[mcelliott]

Haven't posted for a little while but training going really well, gymming it as often as I can, feeling sharp in the gym as well as on the bike and still keeping really lean. Yesterday someone in the gym thought I was only in my mid-30's. Little things like that can make an old man very happy...

Couple of rides listed below which is fairly typical of what I'm doing at the moment.

https://www.strava.com/activities/366697758

https://www.strava.com/activities/375923405

[Johnny]

Chest Monday

Bench 6x10@60, 4x6@80kg
Decline Bench 5x10@60kg
Incline Bench 5x10@60kg
DB Flys 5x10@18kg
Decline Cable Flys 5x10@30kg

[chris watton]

I had a very lazy and gluttonous weekend, eating a large Chinese meal, whole family bags of salted peanuts and Fruit Pastilles, and had one too many cigars. I strayed from the path for a whole day (or two..)

So, as penance, I had a compound only day, with no wimpy light isolations making up the numbers...

Squats:
5 sets of 5 reps with 80, 100, 120, 130 & 140kg
1 set of 3 reps with 150kg
1 drop set of 10 reps with 120kg (That almost finished me off!)

Bench Press:
6 sets of 50 reps with 60-110kg
1 set of 2 reps with 120kg (happy with that, both went up easier than I thought they would, wish I had tried 125 now..)

Penance Sets (I hate these):
DB Bent Over Rows - 4 sets of 8-10 reps with 52-62kg

Pendlay Rows - 5 sets of 5 reps with 90-110kg

Lat Pull Downs - 4 sets of 10 reps with 60kg (Bar pulled behind head)

Deadlifts - 6 sets of 1 rep - 140-160kg

Good Mornings - 3 sets of 8 reps.

Phew, glad that's over...

[didelydoo]

Tonight>

BB standing Strict: up to 1x 92.5kg, then 4 sets 70kg
Decline DB press: 3 sets
DB Fly SS Cable fly: 5 sets
DB lat Raise: 3 drop sets
Cable lat raise: 3 sets
Front raise: 3 sets

Decent.

[smiffy180]

Finally seeing some progress after on and off sessions last few months.

I've been following the over warm-up method which has been giving excellent results.
This is a video of my over warm up set log clean and press @117.5kg, 135kg bodyweight. My all time best being 122.5kg at 163kg bodyweight
https://www.youtube.com/watch?v=gjEL8p_nows

[didelydoo]

smiffy180 said:

Finally seeing some progress after on and off sessions last few months.

I've been following the over warm-up method which has been giving excellent results.
This is a video of my over warm up set log clean and press @117.5kg, 135kg bodyweight. My all time best being 122.5kg at 163kg bodyweight
https://www.youtube.com/watch?v=gjEL8p_nows

You'd smash your old PB no problem if you tried it I rekon- good work

[smiffy180]

didelydoo said:

You'd smash your old PB no problem if you tried it I rekon- good work

Cheers, i'm hoping to be doing reps with my old PB, or at least a few singles in the next few weeks

[chris watton]

Nice strict Press, Smiffy!

Today turned out to be another long session, 2 hours for shoulders and arms..

Shoulders:

BB Standing Press:
6 sets of 5 reps with 50-70kg
1 drop set of 8 reps (plus 2 jerk reps) with 60kg

Upright Rows - 5 sets of 8-10 reps with 45-55kg (Not sure if these are having an adverse affect on my rotator cuffs...)
Shoulder Shrugs - 5 sets of 10-20 reps with 110-130kg
Face Pulls - 4 sets of 10-14 reps
DB Reverse Fly's - 4 sets of 10 reps

Triceps:
Narrow Grip Bench Press - 4 sets of 7-12 reps (up to 80kg)
Triceps Pull Downs - 4 sets of 8-14 reps (40-45kg)

Biceps:
Chin Ups - 4 sets of 11-20 reps
Reverse Grip Bent over BB Row - 4 sets of 8-9 reps (80-90kg)

Done - day off tomorrow, thank God....

[MC Bodge]

More bodyweight.

low decline press ups
high decline pressups.
Pull-ups
"Let-me ups"

Improving and Maintaining good form

Good stuff and so simple

[Animal]

Just started back in the gym yesterday and doing some general conditioning work to improve my aerobic capacity, flexibility and form. As a starter I'm going through Gym Jones's Operator Fitness plan (28 days long).

Last night (day 1):
Wall squat 2 x 5
Bodyweight squat 2 x 10
Goblet squat 2 x 5

Barbell Complex: 6 reps each of Deadlift, Bent-Over Row, Hang Clean, Front Squat, Push Press, Back Squat, Pushup.
3 sets (very light)

Deadlift 5 x 3 at 80% of 1PM

1,000m row against the clock

This morning (day 2): 1hr run (8km) in the horrible, pissing rain!

[MC Bodge]

Animal said:

Just started back in the gym yesterday and doing some general conditioning work to improve my aerobic capacity, flexibility and form. As a starter I'm going through Gym Jones's Operator Fitness plan (28 days long).

Do you subscribe to Gym Jones?

I bought Mark Twight's Extreme Alpinism book many years ago and it was very good for fitness advice.

[J4CKO]

I am back at it after holidays, got a lat pull down machine off Ebay for £150, doing an hour of various stuff every other day, shed gym now looking quite good and it being just down the garden makes it easy to go when I have the spare time.

Struggling with squats at the moment though, making my leg bones ache, felt ok at first, in fact was enjoying it, just hurts now, think I need to just work with the bar and improve form, start from first principle.

Am seeing some modest results now, weight went down to 16 st 9 (from 18 st 1) but has gone back up over the last few days despite being fairly careful, did have a few drinks at weekend though.

Need to get back on my bike and get cycling to work.

[CrouchingWayne]

I'm going to introduce some HIIT into my training for the first time - want to try a bit of a recomp without killing my lifts. Has anyone got any advice? Thinking 39s on, 3:50 off on the turbo trainer for 5-7 rounds?

[didelydoo]

Tonight>

Deadlift:
180,220,240kg
2x 270kg PB, beltless @ 88kg BW. Whoop!
Vid- https://instagram.com/p/63IpZjLqxZ
BB row: 6 sets
Chins: 5 sets
Decline EZ pull overs: 4 sets
Lat pull overs SS rear delts

Home. Successful session, maybe a big deadlift single in the post

Edited by didelydoo on Wednesday 26th August 23:04

[chris watton]

Today:

Squats - 5 sets of 5 reps up to 130kg - Had a slight twinge in my left knee most of the day, so erred on the side of caution..

Bench Press:
6 sets of 5 reps up to 110 - didn't feel as strong as Monday, where I did 2 quite easy reps with 120 after the 6 sets, barely managed 5 with 110 today!
1 drop set of 10 reps with 90kg

DB Rows - 4 sets of 8-10 reps with 52-62kg
Pendlay Rows - 5 sets of 5 reps with 95-115kg
Lat Pull Downs - 4 sets of 10-12 reps with up to 67.5kg
Seated Pulley Rows - 4 sets of 10-12 reps with up to 85kg

Rack Pulls:
1 set of 5 res with 150
3 sets of 1 rep with 160, 170 & 180kg

I never seem to have two really good days per week of the same routine, always one good, one not so good!

[mcelliott]

didelydoo said:

Tonight>

Deadlift:
180,220,240kg
2x 270kg PB, beltless @ 88kg BW. Whoop!
Vid- https://instagram.com/p/63IpZjLqxZ
BB row: 6 sets
Chins: 5 sets
Decline EZ pull overs: 4 sets
Lat pull overs SS rear delts

Home. Successful session, maybe a big deadlift single in the post

Edited by didelydoo on Wednesday 26th August 23:04

fkin' ell mate you're in great shape. Well done.

[chris watton]

mcelliott said:

didelydoo said:

Tonight>

Deadlift:
180,220,240kg
2x 270kg PB, beltless @ 88kg BW. Whoop!
Vid- https://instagram.com/p/63IpZjLqxZ
BB row: 6 sets
Chins: 5 sets
Decline EZ pull overs: 4 sets
Lat pull overs SS rear delts

Home. Successful session, maybe a big deadlift single in the post

Edited by didelydoo on Wednesday 26th August 23:04

fkin' ell mate you're in great shape. Well done.

Indeed - it is reading Didely's training posts and videos that persuaded me to up my game, quite inspirational - although I feel completely shagged now...