What training are you doing/have you done today? Vol.2
Discussion
smiffy180 said:
It was accidental, I knew I'd done it straight away 
Hitching OK in strongman though right? Chris is certainly a very strong guy for his size. Maybe you need more of a routine before you start. Something you can use to empty your mind and build up some aggression? DL is at least 90% ferocity! 
militantmandy said:
Hitching OK in strongman though right? Chris is certainly a very strong guy for his size. Maybe you need more of a routine before you start. Something you can use to empty your mind and build up some aggression? DL is at least 90% ferocity!
It's pretty much A to B but I try to not make a habbit of hitching, I just can't help it when I go heavy probably because it goes back to grinding which I can't do! I'm not an aggressive lifter at all, I've been thinking about hypnotherapy for mindset? No routine helps except comp day environment when everyone is shouting in your face which I can't get at the gym
Chest and back today.
I don't think 2 lots of deadlifts 3 days apart is a good idea (unless much lighter weight is used..), so next week, I think I'll replace them with rack Pulls for one session, and DL for the other..
Bench Press - 6 sets of 12-2 reps
Incline Bench Press - 4 sets of 12-7 reps
DB Pullovers - 4 sets of 16-8
BB Bent Over Row - 4 sets of 12-8 reps
Wide grip Pull Ups (neck to bar) - 6 sets to 50 reps (most sets with resistance band)
Lat Pull Downs - 3 sets of 10-9 reps
Deadlifts - 3 sets of 10, 6 and 4 reps
Superset:
Close grip Pull Ups - 3x10 plus hyperextensions - 3 x 20
I don't think 2 lots of deadlifts 3 days apart is a good idea (unless much lighter weight is used..), so next week, I think I'll replace them with rack Pulls for one session, and DL for the other..
Bench Press - 6 sets of 12-2 reps
Incline Bench Press - 4 sets of 12-7 reps
DB Pullovers - 4 sets of 16-8
BB Bent Over Row - 4 sets of 12-8 reps
Wide grip Pull Ups (neck to bar) - 6 sets to 50 reps (most sets with resistance band)
Lat Pull Downs - 3 sets of 10-9 reps
Deadlifts - 3 sets of 10, 6 and 4 reps
Superset:
Close grip Pull Ups - 3x10 plus hyperextensions - 3 x 20
smiffy180 said:
It's pretty much A to B but I try to not make a habbit of hitching, I just can't help it when I go heavy probably because it goes back to grinding which I can't do!
I'm not an aggressive lifter at all, I've been thinking about hypnotherapy for mindset? No routine helps except comp day environment when everyone is shouting in your face which I can't get at the gym
Lots of good lifters seem to use horrible past events to get them "zoned" for a lift. Mark Bell and George Leeman being good examples. I find it pretty easy to get psyched up for for squat and DL, but almost impossible for bench! I don't really think about anything in particular, I just try and get into an aggressive, "ready" state.I'm not an aggressive lifter at all, I've been thinking about hypnotherapy for mindset? No routine helps except comp day environment when everyone is shouting in your face which I can't get at the gym
chris watton said:
Chest and back today.
I don't think 2 lots of deadlifts 3 days apart is a good idea (unless much lighter weight is used..), so next week, I think I'll replace them with rack Pulls for one session, and DL for the other..
Bench Press - 6 sets of 12-2 reps
Incline Bench Press - 4 sets of 12-7 reps
DB Pullovers - 4 sets of 16-8
BB Bent Over Row - 4 sets of 12-8 reps
Wide grip Pull Ups (neck to bar) - 6 sets to 50 reps (most sets with resistance band)
Lat Pull Downs - 3 sets of 10-9 reps
Deadlifts - 3 sets of 10, 6 and 4 reps
Superset:
Close grip Pull Ups - 3x10 plus hyperextensions - 3 x 20
If you're doing rack pulls, will they not be even heavier that your DLs and thus perhaps leave your back/CNS even more fried? What about some RDLs or lighter deadlifts with bands or chains etc and really focus on speed and form?I don't think 2 lots of deadlifts 3 days apart is a good idea (unless much lighter weight is used..), so next week, I think I'll replace them with rack Pulls for one session, and DL for the other..
Bench Press - 6 sets of 12-2 reps
Incline Bench Press - 4 sets of 12-7 reps
DB Pullovers - 4 sets of 16-8
BB Bent Over Row - 4 sets of 12-8 reps
Wide grip Pull Ups (neck to bar) - 6 sets to 50 reps (most sets with resistance band)
Lat Pull Downs - 3 sets of 10-9 reps
Deadlifts - 3 sets of 10, 6 and 4 reps
Superset:
Close grip Pull Ups - 3x10 plus hyperextensions - 3 x 20
militantmandy said:
If you're doing rack pulls, will they not be even heavier that your DLs and thus perhaps leave your back/CNS even more fried? What about some RDLs or lighter deadlifts with bands or chains etc and really focus on speed and form?
True - but for some reason, even though the weight is more, Rack Pulls never seem to bother me the way DL's do. I could I suppose do one heavy, one light DL day, 3 sets of 10 perhaps. Really need to bring my DL up to speed...chris watton said:
True - but for some reason, even though the weight is more, Rack Pulls never seem to bother me the way DL's do. I could I suppose do one heavy, one light DL day, 3 sets of 10 perhaps. Really need to bring my DL up to speed...
I guess it's a range of motion thing then. I do medium (75-80%) DL's on a Tuesday. Higher volume. Something like 5x5/6x4 etc. Then on a sat I go heavier (85-90%) for lower volume, say 4x2 or 3x3. Seems to give me enough recovery time whilst still getting them in twice a week. This has definitely been working for me. I also really look forward to Saturdays!militantmandy said:
I guess it's a range of motion thing then. I do medium (75-80%) DL's on a Tuesday. Higher volume. Something like 5x5/6x4 etc. Then on a sat I go heavier (85-90%) for lower volume, say 4x2 or 3x3. Seems to give me enough recovery time whilst still getting them in twice a week. This has definitely been working for me. I also really look forward to Saturdays!
I am sure you're right regarding the ROM, the hardest part of the DL is getting it off the floor. Once that is done, the rest is relatively easy. Rack Pulls give you the head start and eliminates the hardest phase of the DL, I think.OK, I think I will do heavy DL on Sunday, and go lighter on Wednesdays - I think DL's are more beneficial than Rack Pulls in the long run.
When I was running a mainly strength routine last year, I was getting pretty good with my main lifts, but since changing to a mainly 6 day per week hypertrophy routine, I seem to be not as strong. I guess that's to be expected though, with more reps..
chris watton said:
I am sure you're right regarding the ROM, the hardest part of the DL is getting it off the floor. Once that is done, the rest is relatively easy. Rack Pulls give you the head start and eliminates the hardest phase of the DL, I think.
OK, I think I will do heavy DL on Sunday, and go lighter on Wednesdays - I think DL's are more beneficial than Rack Pulls in the long run.
When I was running a mainly strength routine last year, I was getting pretty good with my main lifts, but since changing to a mainly 6 day per week hypertrophy routine, I seem to be not as strong. I guess that's to be expected though, with more reps..
Are you getting the benefits of the volume though? Is it just volume or are you also doing drop sets/pyramids etc? I occasionally do training like that and I really enjoy the intensity. Not sure I'm man enough to do it every day though!OK, I think I will do heavy DL on Sunday, and go lighter on Wednesdays - I think DL's are more beneficial than Rack Pulls in the long run.
When I was running a mainly strength routine last year, I was getting pretty good with my main lifts, but since changing to a mainly 6 day per week hypertrophy routine, I seem to be not as strong. I guess that's to be expected though, with more reps..
Whilst I am making good gains in strength it still irks me that I still don't look like I lift. I guess a lot of it is down to diet.
ked. Need carbs militantmandy said:
Are you getting the benefits of the volume though? Is it just volume or are you also doing drop sets/pyramids etc? I occasionally do training like that and I really enjoy the intensity. Not sure I'm man enough to do it every day though!
Whilst I am making good gains in strength it still irks me that I still don't look like I lift. I guess a lot of it is down to diet.
Yes, I think so. I have had my 'noob gains', and I fully realise I had to up my game and train a lot harder for the gains to continue - the easy part is over.Whilst I am making good gains in strength it still irks me that I still don't look like I lift. I guess a lot of it is down to diet.
For the main compounds especially, I put my all in. Usually progressive overload and then a drop set at the end (for example, today I started BP at around 60kg (12 reps), then 80 (12 reps),90 (10 reps),100 (8 reps),110 (2 reps) and then dropped back to 90kg until failure - in this case, 8 reps (When I was just doing 5x5 BP, I did get up to 125kg..). I do the same with Squats.
But am following an Arnold program for the next 4 months, so I have to be in 12-8 rep range for most sets. It is a lot harder than the 5x5 routines I used a lot in the past. It is meant to be 4 sets of each exercise (apart from the Power training sections), but I still do more sets for the main compounds if I don't reach the required 8 reps.
I have upped my diet to take into account the new workouts, and now have 4 small and one main meal per day, which seems to help
chris watton said:
For the main compounds especially, I put my all in. Usually progressive overload and then a drop set at the end (for example, today I started BP at around 60kg (12 reps), then 80 (12 reps),90 (10 reps),100 (8 reps),110 (2 reps) and then dropped back to 90kg until failure - in this case, 8 reps (When I was just doing 5x5 BP, I did get up to 125kg..). I do the same with Squats.
If you don't mind me saying, that's a lot of reps before you get to your 'working weight'. I'd expect a 5x5@125 to equate to somewhat more than 2@110! You must be knackered by the time you start 'working'.
LordGrover said:
If you don't mind me saying, that's a lot of reps before you get to your 'working weight'.
I'd expect a 5x5@125 to equate to somewhat more than 2@110! You must be knackered by the time you start 'working'.
Sorry, no - the 125 is my 1RM, the maximum I have ever lifted, thus far. I didn't make that clear at all in my previous post..I'd expect a 5x5@125 to equate to somewhat more than 2@110! You must be knackered by the time you start 'working'.
Edited by chris watton on Wednesday 27th January 17:16
chris watton said:
Yes, I think so. I have had my 'noob gains', and I fully realise I had to up my game and train a lot harder for the gains to continue - the easy part is over.
For the main compounds especially, I put my all in. Usually progressive overload and then a drop set at the end (for example, today I started BP at around 60kg (12 reps), then 80 (12 reps),90 (10 reps),100 (8 reps),110 (2 reps) and then dropped back to 90kg until failure - in this case, 8 reps (When I was just doing 5x5 BP, I did get up to 125kg..). I do the same with Squats.
But am following an Arnold program for the next 4 months, so I have to be in 12-8 rep range for most sets. It is a lot harder than the 5x5 routines I used a lot in the past. It is meant to be 4 sets of each exercise (apart from the Power training sections), but I still do more sets for the main compounds if I don't reach the required 8 reps.
I have upped my diet to take into account the new workouts, and now have 4 small and one main meal per day, which seems to help
I am thinking about trying to include something like this in my training. I have some hypertrophy style stuff, but I'm wondering if I need a bit more. I look more or less the same as I did 2 years ago despite my DL going from non-existent to about 180+!For the main compounds especially, I put my all in. Usually progressive overload and then a drop set at the end (for example, today I started BP at around 60kg (12 reps), then 80 (12 reps),90 (10 reps),100 (8 reps),110 (2 reps) and then dropped back to 90kg until failure - in this case, 8 reps (When I was just doing 5x5 BP, I did get up to 125kg..). I do the same with Squats.
But am following an Arnold program for the next 4 months, so I have to be in 12-8 rep range for most sets. It is a lot harder than the 5x5 routines I used a lot in the past. It is meant to be 4 sets of each exercise (apart from the Power training sections), but I still do more sets for the main compounds if I don't reach the required 8 reps.
I have upped my diet to take into account the new workouts, and now have 4 small and one main meal per day, which seems to help
A rare early session for me today, feeling very nice for it.
Paused Squats 5x5@60kg
Military Press 2x10@40, 2x5@50, 2x3@60, 2x2@65, 2x1@70kg (had to really grind these out!)
Smith Shrugs 5x10@80kg, 3x6-8@100kg (no straps)
Rear Delt Flys 5x20@12kg
Superset:
EZ Bar Upright Rows 5x10@30kg/Front Raises 5x10@15kg Bar
Lat Raises 5x8@10kg
3x15 Decline Weighted Sit Ups w/10kg plate
3x30 Decline Russian Twists w/10kg plate
Will head out on the road bike after my steak & eggs second breakfast. Hoping for about 25-30 miles but the legs are already feeling it so we'll see.
Paused Squats 5x5@60kg
Military Press 2x10@40, 2x5@50, 2x3@60, 2x2@65, 2x1@70kg (had to really grind these out!)
Smith Shrugs 5x10@80kg, 3x6-8@100kg (no straps)
Rear Delt Flys 5x20@12kg
Superset:
EZ Bar Upright Rows 5x10@30kg/Front Raises 5x10@15kg Bar
Lat Raises 5x8@10kg
3x15 Decline Weighted Sit Ups w/10kg plate
3x30 Decline Russian Twists w/10kg plate
Will head out on the road bike after my steak & eggs second breakfast. Hoping for about 25-30 miles but the legs are already feeling it so we'll see.
militantmandy said:
I am thinking about trying to include something like this in my training. I have some hypertrophy style stuff, but I'm wondering if I need a bit more. I look more or less the same as I did 2 years ago despite my DL going from non-existent to about 180+!
I only got up to 170 on my Deadlift, so you're way ahead of me in the strength department. I wanted to get to 180 by the end of 2015, but I hurt my lumbar region when Squatting a few months back (probably didn't warm up enough with hindsight..), and since then I have been slowly trying to get the weight back up (The main reason I bought a hyperextension bench)Gassing Station | Health Matters | Top of Page | What's New | My Stuff