What training are you doing/have you done today? Vol.2
Discussion
The misery of deload continues.....
In other news got 2X
20kg
15kg
10kg
5kg
2.5kg
1.25kg
..cast plates for 130 quid. Discovered recently that I can only get about 180 on the bar with bumpers! Obviously this was massively holding me back
Home gym is shaping up. I think next stage is to put up some insulated plasterboard, maybe change the up and over doors for wooden swing type. Generally try and make it a bit warmer and more inviting than it is currently.
In other news got 2X
20kg
15kg
10kg
5kg
2.5kg
1.25kg
..cast plates for 130 quid. Discovered recently that I can only get about 180 on the bar with bumpers! Obviously this was massively holding me back
Home gym is shaping up. I think next stage is to put up some insulated plasterboard, maybe change the up and over doors for wooden swing type. Generally try and make it a bit warmer and more inviting than it is currently.
militantmandy said:
Home gym is shaping up. I think next stage is to put up some insulated plasterboard, maybe change the up and over doors for wooden swing type. Generally try and make it a bit warmer and more inviting than it is currently.
Same with me and our garage, way too cold and really need to insulate it - the only thing warm in the garage is my car with a heater inside it!chris watton said:
Well done! That is a hell of a lot of weight for most mortals to get above their head! And I am assuming well over your own bodyweight!
Talking of bodyweight, is it OK to do bodyweight exercises every session, like Dips and Pull ups?
Thanks, yes, fair bit over body weight (for now Talking of bodyweight, is it OK to do bodyweight exercises every session, like Dips and Pull ups?
)I'd say its safe to do BW stuff like dips & chins every day, just don't max rep every time and be relatively sensible and you'll be fine.
Military Press 2x15@20, 2x10@40kg, 1x6@50kg, 1x4@60kg, 1x3@65kg, 1x2@70kg
Smith Shrugs 2x12@80kg, 1x10@100, 2x6@120, 2x4@140, 2x10@80kg
Superset:
EZ Bar Upright Rows 5x10@40kg/Front Raises 5x10@15kg Fixed Bar
Lat Raises 5x12@10kg
3x10 Decline Weighted Sit Ups w/10kg plate
3x30 Decline Russian Twists w/10kg plate
Smith Shrugs 2x12@80kg, 1x10@100, 2x6@120, 2x4@140, 2x10@80kg
Superset:
EZ Bar Upright Rows 5x10@40kg/Front Raises 5x10@15kg Fixed Bar
Lat Raises 5x12@10kg
3x10 Decline Weighted Sit Ups w/10kg plate
3x30 Decline Russian Twists w/10kg plate
Back and arms day complete:
Warm ups - Hypers/GM's/BB Press behind neck, all with very light weights..
DB Row - 5 sets of 12-10 reps
Pendlay Row - 5 sets of 5 reps
Lat Pull Down - 4 sets of 14-10 reps
Seated Pulley Row (wide grip) - 4 sets of 14-12 reps
Rack Pull - 3 sets of 5 reps
Pull Ups - 4 sets of 16-12 reps
Narrow Grip bench Press - 4 sets of 12-6 reps
Reverse Grip Pull Downs - 4 sets of 12-10 reps
Dips - 4 sets of 20-14 reps
Another week done!
Warm ups - Hypers/GM's/BB Press behind neck, all with very light weights..
DB Row - 5 sets of 12-10 reps
Pendlay Row - 5 sets of 5 reps
Lat Pull Down - 4 sets of 14-10 reps
Seated Pulley Row (wide grip) - 4 sets of 14-12 reps
Rack Pull - 3 sets of 5 reps
Pull Ups - 4 sets of 16-12 reps
Narrow Grip bench Press - 4 sets of 12-6 reps
Reverse Grip Pull Downs - 4 sets of 12-10 reps
Dips - 4 sets of 20-14 reps
Another week done!
Can someone explain to me what people mean by high volume and high frequency weight training? I think at some point I got confused.
In terms of lets say a person doing 5x5... how would it compare?
is the high volume doing say.. 5x 8-10 at a lower 1RM? Or am I missing the mark completely?
In terms of lets say a person doing 5x5... how would it compare?
is the high volume doing say.. 5x 8-10 at a lower 1RM? Or am I missing the mark completely?
Friday = playday in the gym, try anything that takes my fancy, so..
Dd got my curiosity going in terms of 'weight numbers' so thought i'd see what my 1RMs were for some of my fav excercises
nice not to be concerned with volume for once
Chest
6 x 45º Incline Bench - 120kg (only just made it though)
Back
6 x Chins - 35kg (thought i'd manage more tbh)
Shoulders
6 x strict Press behind the neck 80kg tired after back & chest so not bad (reckon push press 100kg)
Bis
6 x preacher curls 70kg
Tris
6 x lying extensions 70kg (bored by now tho)
so much easier than the normal volume i do, fun tho.
Dd got my curiosity going in terms of 'weight numbers' so thought i'd see what my 1RMs were for some of my fav excercises
nice not to be concerned with volume for once
Chest
6 x 45º Incline Bench - 120kg (only just made it though)
Back
6 x Chins - 35kg (thought i'd manage more tbh)
Shoulders
6 x strict Press behind the neck 80kg tired after back & chest so not bad (reckon push press 100kg)
Bis
6 x preacher curls 70kg
Tris
6 x lying extensions 70kg (bored by now tho)
so much easier than the normal volume i do, fun tho.
ambuletz said:
Can someone explain to me what people mean by high volume and high frequency weight training? I think at some point I got confused.
In terms of lets say a person doing 5x5... how would it compare?
is the high volume doing say.. 5x 8-10 at a lower 1RM? Or am I missing the mark completely?
From my (limited) understanding, 5x5 would be high frequency, as you're doing the same muscle groups 3 times per week. High volume is reps, so if you did 8-15 reps for 4-6 sets, that would be high volume.In terms of lets say a person doing 5x5... how would it compare?
is the high volume doing say.. 5x 8-10 at a lower 1RM? Or am I missing the mark completely?
You could mix it up a little and 5x5's for the main compounds, and then 4/5x8-12 for the secondary's.
chris watton said:
ambuletz said:
Can someone explain to me what people mean by high volume and high frequency weight training? I think at some point I got confused.
In terms of lets say a person doing 5x5... how would it compare?
is the high volume doing say.. 5x 8-10 at a lower 1RM? Or am I missing the mark completely?
From my (limited) understanding, 5x5 would be high frequency, as you're doing the same muscle groups 3 times per week. High volume is reps, so if you did 8-15 reps for 4-6 sets, that would be high volume.In terms of lets say a person doing 5x5... how would it compare?
is the high volume doing say.. 5x 8-10 at a lower 1RM? Or am I missing the mark completely?
You could mix it up a little and 5x5's for the main compounds, and then 4/5x8-12 for the secondary's.
Still working tentatively around my tennis elbow and finding my limits as I ease myself back into things. For the most part it's been good although bent over rows make it flare instantly, so they're out. I have a pulley system on my squat rack and cable rows are pain free - would these be a suitable alternative to bent over rows? I know they're probably not as effective but just trying to do my best to work around the injury.
2x8 warm up, 2x8 60Kg LB Squat
2x8 warm up, 2x8 40Kg Bench Press
2x8 warm up, 2x8 45Kg Cable Row
2x8 25Kg OHP <---I find these incredibly hard. I was pressing 50Kg for 5x5 before getting injured, really back to square one now. I have lost a fair bit of weight though as I've been attacking my belly some more while I've been off through injury. 15st to 11st9lbs in the last year/year and a half or so.
2x8 70Kg DL
2x8 25Kg BB Curls
Switched from SL 5x5 to Allpro programme so these are my 10RM weights I've worked out for my first cycle.
Squat grip is coming along great. Wrists staying neutral and comfortable with the bar on my back again.
Feeling good to be back even if I do feel like I've lost a lot of progress.
2x8 warm up, 2x8 60Kg LB Squat
2x8 warm up, 2x8 40Kg Bench Press
2x8 warm up, 2x8 45Kg Cable Row
2x8 25Kg OHP <---I find these incredibly hard. I was pressing 50Kg for 5x5 before getting injured, really back to square one now. I have lost a fair bit of weight though as I've been attacking my belly some more while I've been off through injury. 15st to 11st9lbs in the last year/year and a half or so.
2x8 70Kg DL
2x8 25Kg BB Curls
Switched from SL 5x5 to Allpro programme so these are my 10RM weights I've worked out for my first cycle.
Squat grip is coming along great. Wrists staying neutral and comfortable with the bar on my back again.
Feeling good to be back even if I do feel like I've lost a lot of progress.
Edited by Laplace on Saturday 5th December 01:16
Hoofy said:
Someone explained that high volume was such that your total volume of metal shifted was more if you added it all together eg 3x15 vs 3x5. The 3x15 would be lower but overall you could move more metal by volume. It still slightly bugs me as I measure solid object weight by mass. Damn my A-level Physics.
Ah, OK. I wasn't sure - I assumed volume was the amount of reps you did for each exercise.Don't know what the hell I've done, but my lats and rib cage area are very sore this morning, a lot more than usual!
chris watton said:
Hoofy said:
Someone explained that high volume was such that your total volume of metal shifted was more if you added it all together eg 3x15 vs 3x5. The 3x15 would be lower but overall you could move more metal by volume. It still slightly bugs me as I measure solid object weight by mass. Damn my A-level Physics.
Ah, OK. I wasn't sure - I assumed volume was the amount of reps you did for each exercise.Don't know what the hell I've done, but my lats and rib cage area are very sore this morning, a lot more than usual!
chris watton said:
Row
Row
Pull
Row
Pull
Pull
Pull
Can't think why.Row
Pull
Row
Pull
Pull
Pull
Hoofy said:
chris watton said:
Hoofy said:
Someone explained that high volume was such that your total volume of metal shifted was more if you added it all together eg 3x15 vs 3x5. The 3x15 would be lower but overall you could move more metal by volume. It still slightly bugs me as I measure solid object weight by mass. Damn my A-level Physics.
Ah, OK. I wasn't sure - I assumed volume was the amount of reps you did for each exercise.Don't know what the hell I've done, but my lats and rib cage area are very sore this morning, a lot more than usual!
chris watton said:
Row
Row
Pull
Row
Pull
Pull
Pull
Can't think why.Row
Pull
Row
Pull
Pull
Pull
Can see where you're coming from...
Gassing Station | Health Matters | Top of Page | What's New | My Stuff