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

[TheBALDpuma]

Squeezing the bar when benching

Saw this on T-Nation this morning. Just to add to what we were talking about the other day

[Pvapour]

interesting, be interested to read the actual studies of this if you have any links?


Back
6 x Chins to failure SS with 45º cable rows
6 x Bent over single arm dumbell rows SS with close grip pull downs
4 x good mornings

Shoulders
6 x Military press SS with Lateral raises
6 x Upright rows SS with dumbell shrugs

first time military, have always performed pressed behind neck, interestingly i could only press half the weight, felt good though and thats more important, love finding something that feels good but i'm weak at as progress should be good.

[chris watton]

Bitterly cold today, had a full 20 minute warm up before the main (just over an hour) legs, chest and shoulders session. Think I'm gonna have to buy a tracksuit top with a hoodie!

Box Squats - 5 sets of 12 reps
Bench Press - 5 sets of 12-5 reps
DB Chest Fly's - 4 sets of 30-15 reps
Standing BB Press - 5 sets of 12-5 reps
Upright Rows - 4 sets of 12-10 reps
DB Reverse Fly's - 4 sets of 10 reps

I ate a lot over the weekend, including a few slabs of chocolate cake, and I did feel better when training today - but that could just be having the last 2 days off...Otherwise, my recommendation would be to ditch the health foods and protein shakes and just eat a load of crap to feel better when working out!

Edited by chris watton on Monday 23 November 15:06

[Johnny]

Did legs again today. 3 times in a week, today I wasn't feeling it...

Still, hit 100kg for 10 again, and another set of 5. Happy with that but wanted to go heavier really.

Squats 1x10@60/70/80/90/100, 1x5@100, 1x10@80/60/60/60kg
Leg Press 5x8@120kg
Ham Curls 5x10@35kg
Leg Ext 5x10@45kg

Chest tomorrow with my mate in Gloucester.

[mcelliott]

100 pullups 80 dips, plus an easy spin out on the bike.

[militantmandy]

Nice bloke!

In other news shoulder dislocations are definitely helping with my elbow pain when doing low bar. Tried thumbless but not a goer for me.

[didelydoo]

Cool you met him, must be wider than he is tall!

Good one tonight>
Bench:5x100 1x 120,130,140,150kg decent
Paused bench: 5x5 120kg
Incline bench: 5x 60,80,100kg 2x120 drop to 100,80,60
Bhn strict: 3x10 60kg
Standing lat raise: 3x10
Seated lat raise: 3x10
DB pullovers: 3x40kg
Cable rear delts: 3 x failure

Proper bodybuilder bencher now wide grip, flared elbows. Felt strong, powerlifting comp in 2.5 weeks, so need to get used to some heavy stuff. Paused 160 should go no problem I think. Looking at the session, that's a st load of volume! No spotter either as I was training alone...

[Animal]

Having not done any benching in a couple of years due to elbow/shoulder problems (not to mention abject laziness) I've been enjoying getting back into it.

Tonight:
Bench - Warm-up (1x30 bar, 1x10 60kg, 1x6 80kg), then 6x100kg (a PB for me), 4x100kg drop to 15x60kg
Hanging bench press - 3x12-15
Overhead rope extensions - 3x15-30
Plyo pushups - 3x6-8
Dips - 3x12

New goals: 10 reps at 100kg then 3 plates!

[smiffy180]

Trying a new squat program as of today.
5x a week, wish me luck

[militantmandy]

didelydoo said:

Cool you met him, must be wider than he is tall!

Good one tonight>
Bench:5x100 1x 120,130,140,150kg decent
Paused bench: 5x5 120kg
Incline bench: 5x 60,80,100kg 2x120 drop to 100,80,60
Bhn strict: 3x10 60kg
Standing lat raise: 3x10
Seated lat raise: 3x10
DB pullovers: 3x40kg
Cable rear delts: 3 x failure

Proper bodybuilder bencher now wide grip, flared elbows. Felt strong, powerlifting comp in 2.5 weeks, so need to get used to some heavy stuff. Paused 160 should go no problem I think. Looking at the session, that's a st load of volume! No spotter either as I was training alone...

Yeah, he was really nice. My girlfriend (and 12 others) did a 2-3 hour training session with him before hand. She's a powerlifter so was a bit of a shock but I think she got a lot out of it. He says he's 5ft8...nae chance!

[chris watton]

Yesterday I mentioned that I must get a 'hoodie' tracksuit top, now that it's colder. Well, my wife bought me one yesterday, and I didn't even prompt her - quite a coincidence! Plus she got me the bottoms too - so I no longer have to wear my XXL size stuff, which made me look like I was trying to fight my way out of a tent...

Today - Back and arms - but as usual, mostly back and only a couple of arm isolations tagged on at the end.

Warm up - 10 mins bike rollers, 2 x 12 Good Mornings and 1 x 20 Press behind neck (to warm up elbows and tri's)

DB Rows (1 arm) - 5 sets of 12-10 reps
Lat Pull Downs (behind head) - 4 sets of 14-10 reps
Seated Pulley Rows (wide grip) - 4 sets of 14-10 reps
Straight Arm Lat Pull Downs (high pulley) - 4 sets of 16-12 reps
Deadlift - 1 set of 5 reps (Quite light - Lower back still not 100%)
Reverse grip Pull Up - 5 sets of 16-12 reps
Rope Triceps Pull Downs - 4 sets of 10 reps
Alternate DB Curls - 4 sets of 16-8 reps

[militantmandy]

chris watton said:

Yesterday I mentioned that I must get a 'hoodie' tracksuit top, now that it's colder. Well, my wife bought me one yesterday, and I didn't even prompt her - quite a coincidence! Plus she got me the bottoms too - so I no longer have to wear my XXL size stuff, which made me look like I was trying to fight my way out of a tent...

Today - Back and arms - but as usual, mostly back and only a couple of arm isolations tagged on at the end.

Warm up - 10 mins bike rollers, 2 x 12 Good Mornings and 1 x 20 Press behind neck (to warm up elbows and tri's)

DB Rows (1 arm) - 5 sets of 12-10 reps
Lat Pull Downs (behind head) - 4 sets of 14-10 reps
Seated Pulley Rows (wide grip) - 4 sets of 14-10 reps
Straight Arm Lat Pull Downs (high pulley) - 4 sets of 16-12 reps
Deadlift - 1 set of 5 reps (Quite light - Lower back still not 100%)
Reverse grip Pull Up - 5 sets of 16-12 reps
Rope Triceps Pull Downs - 4 sets of 10 reps
Alternate DB Curls - 4 sets of 16-8 reps

Is it really sad that of all the things my girlfriend got me for my birthday, thermal leggings for training in the garage were what I was most excited about?

[chris watton]

militantmandy said:

Is it really sad that of all the things my girlfriend got me for my birthday, thermal leggings for training in the garage were what I was most excited about?

Not at all!

At least your girlfriend shares your interests, my wife just thinks I'm mad, and has next to zero interest.

[militantmandy]

chris watton said:

Not at all!

At least your girlfriend shares your interests, my wife just thinks I'm mad, and has next to zero interest.

I am very lucky to have a partner who I can train with. Definitely not taken for granted!

[didelydoo]

My wife thinks I'm mental, just in general.... but she puts up with my training/competing/obsessing and doesn't grumble (much)- so for that I'm truly grateful, particularly over the last few months! She also supports what I do, though never quite understands why I do it, which is generally how most people are TBH!

Some fasted cardio for me this morning- warm up, 10 mins intervals followed by 10 mins steady state on the stationary bike, just keeping fitness up. Arms and abs later.

[smiffy180]

smiffy180 said:

Trying a new squat program as of today.
5x a week, wish me luck

Day 2, failed.

Possibly given myself salmonella poisoning
Hopefully resume tomorrow.

[CinnamonFan]

5km cycle to warm up

compound chest press 1x12 at 25kg. 1x12 at 35kg. 1x8 at 40kg.
12kg dumbbell bench press 3x12
10kg OHP 3x12
12kg seated bicep curl 2x12
35kg flys 12x3
seated leg press 2x12 at 45kg. 1x12 at 55kg.

Im going to attempt to add the arnold shoulder press in at some point.

[didelydoo]

Home session with my 20kg fat handle DB >

Bi curls: 6 sets
Hammer curls: 3 sets
Tri kick backs 3 sets
seated 1 arm tri ext: 3 sets
Push up plus: 3 sets
Abs: 3sets

[_bryan_]

smiffy180 said:

Day 2, failed.

Possibly given myself salmonella poisoning
Hopefully resume tomorrow.

Interested in which program. I've been squatting everyday for the last 6 days as an introductory to smolov, it feels surprisingly good, I thought I'd be struggling to walk but far from it.

[mcelliott]

100 pullups 140 dips plus 55 mins on the turbo. Nailed.