What training are you doing/have you done today? Vol.2
Discussion
Cripes, you guys are absolute monsters!
I didn't train yesterday, work deadline was too close, so I worked a solid 13 hours, so no lower body workout.
Made up for it today, though, now I can relax a little more.
Squats - 5 sets of 12-8 reps
DB Lunges - 4 sets of 12-10 reps
Hamstring Curls - 4 sets of 20-12 reps
Calf Raises (Bb Standing) - 5 sets of 15 reps
SLDL - 3 sets of 10, 6 & 4 reps
Good Mornings - 3 sets of 10, 6 & 4 reps
Bench Press - 5 sets of 12-6 reps
Incline Bench Press - 4 sets of 12-8 reps
DB Pullovers - 5 sets of 20-10 reps
I didn't train yesterday, work deadline was too close, so I worked a solid 13 hours, so no lower body workout.
Made up for it today, though, now I can relax a little more.
Squats - 5 sets of 12-8 reps
DB Lunges - 4 sets of 12-10 reps
Hamstring Curls - 4 sets of 20-12 reps
Calf Raises (Bb Standing) - 5 sets of 15 reps
SLDL - 3 sets of 10, 6 & 4 reps
Good Mornings - 3 sets of 10, 6 & 4 reps
Bench Press - 5 sets of 12-6 reps
Incline Bench Press - 4 sets of 12-8 reps
DB Pullovers - 5 sets of 20-10 reps
militantmandy said:
There's a specific texas deadlift bar that is a bit longer and much more flexible I think. My texas bar doesn't flex much, but I only lift girly weights so....
Yep that's the one I plan to use 
Takes around 300 to get a decent flex on it though but have heard can add 10kg due to this!
Back and arms today (meaning I'll be able to shoehorn another Squat session tomorrow, to make up for the one I missed Tuesday)
Wide Grip Pull Up (behind head) - 7 sets of 5-8 reps (no resistance band for the first time)!
BB Bent over Row - 4 sets of 12-8 reps
Deadlift - 5x5
Close Grip Pull ups - 4 sets of 14-10 reps
Standing Bicep Curls (strict)- 4 sets of 12-10 reps plus one drop set of 20 reps
Narrow Grip Bench Press - 4 sets of 12-8 reps
Triceps Extensions (Seated) - 4 sets of 12-10 reps
Inline Alternate DB Curls - 4 sets of 16-8 reps
Dips - 3 sets of 25-15 reps
Wrist Curls - 4 sets of 16-10 reps
And....walk the dogs....
Wide Grip Pull Up (behind head) - 7 sets of 5-8 reps (no resistance band for the first time)!
BB Bent over Row - 4 sets of 12-8 reps
Deadlift - 5x5
Close Grip Pull ups - 4 sets of 14-10 reps
Standing Bicep Curls (strict)- 4 sets of 12-10 reps plus one drop set of 20 reps
Narrow Grip Bench Press - 4 sets of 12-8 reps
Triceps Extensions (Seated) - 4 sets of 12-10 reps
Inline Alternate DB Curls - 4 sets of 16-8 reps
Dips - 3 sets of 25-15 reps
Wrist Curls - 4 sets of 16-10 reps
And....walk the dogs....
militantmandy said:
Cardio tomorrow. Hoping to be able to deadlift again on Sat. Back still a bit stiff/sore though so probably won't be super heavy if I do. Was supposed to be testing last week...guess I'll need to leave that another week at least!
I'm giving this schedule a go, which I started today. I want to get my DL back up, and aim for 185 by the Summer, so I'll see how this goes:Week 1:?5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)
Week 2:?5 x 3 x 75% -
Week 3:?5 x 1 x 80% -
Week 4:?No deadlifting, but feel free to do accessory movements like good mornings, weighted back raises, reverse hypers, or pull-throughs in the 10+ rep range.
Week 5:?5 x 5 x 75%
Week 6:?5 x 3 x 80%
Week 7:?5 x 1 x 85%
Week 8:?No deadlifting, but do accessory movements.
Week 9:?4 x 5 x 80%
Week 10:?4 x 3 x 85%
Week 11:?4 x 1 x 90% -
Week 12:?No deadlifting, but feel free to do accessory movements.
Week 13:?3 x 5 x 85%
Week 14:?3 x 3 x 90%
Week 15:?3 x 1 x 95%
Week 16:?No deadlifting and no lower back work at all.
ETA:
https://www.t-nation.com/training/simple-deadlift-...
Edited by chris watton on Thursday 18th February 15:38
chris watton said:
I'm giving this schedule a go, which I started today. I want to get my DL back up, and aim for 185 by the Summer, so I'll see how this goes:
Week 1:?5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)
Week 2:?5 x 3 x 75% -
Week 3:?5 x 1 x 80% -
Week 4:?No deadlifting, but feel free to do accessory movements like good mornings, weighted back raises, reverse hypers, or pull-throughs in the 10+ rep range.
Week 5:?5 x 5 x 75%
Week 6:?5 x 3 x 80%
Week 7:?5 x 1 x 85%
Week 8:?No deadlifting, but do accessory movements.
Week 9:?4 x 5 x 80%
Week 10:?4 x 3 x 85%
Week 11:?4 x 1 x 90% -
Week 12:?No deadlifting, but feel free to do accessory movements.
Week 13:?3 x 5 x 85%
Week 14:?3 x 3 x 90%
Week 15:?3 x 1 x 95%
Week 16:?No deadlifting and no lower back work at all.
ETA:
https://www.t-nation.com/training/simple-deadlift-...
That looks good although I'm in a slightly different situation. I was all "peaked" and ready to go last week, but then on tuesday I twanged something in my back and had to call off. So now, I guess I need one heavy session to build back up before I go for 1rm.Week 1:?5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)
Week 2:?5 x 3 x 75% -
Week 3:?5 x 1 x 80% -
Week 4:?No deadlifting, but feel free to do accessory movements like good mornings, weighted back raises, reverse hypers, or pull-throughs in the 10+ rep range.
Week 5:?5 x 5 x 75%
Week 6:?5 x 3 x 80%
Week 7:?5 x 1 x 85%
Week 8:?No deadlifting, but do accessory movements.
Week 9:?4 x 5 x 80%
Week 10:?4 x 3 x 85%
Week 11:?4 x 1 x 90% -
Week 12:?No deadlifting, but feel free to do accessory movements.
Week 13:?3 x 5 x 85%
Week 14:?3 x 3 x 90%
Week 15:?3 x 1 x 95%
Week 16:?No deadlifting and no lower back work at all.
ETA:
https://www.t-nation.com/training/simple-deadlift-...
Edited by chris watton on Thursday 18th February 15:38
I also am aiming for around 185 though. The goal is 200,but not sure how long that will take!
Incidentally, I manged a 140 squat amd 80 bench (BIG improvement for me!) before I wrecked my back!
Steady shoulder session today
Military Press 5x10@40kg,
Smith Shrugs 2x10@80kg, 2x6@120, 2x4@140kg
Rear Delt Flys 5x20@12kg
Superset:
EZ Bar Upright Rows 5x10@30kg/Front Raises 5x10@15kg Bar
Lat Raises 5x8@10kg
3x10 Decline Weighted Sit Ups w/10kg plate
3x30 Decline Russian Twists w/10kg plate
My back is a bit sore, seems to be from deadlifting last Tuesday but has got worse.
Military Press 5x10@40kg,
Smith Shrugs 2x10@80kg, 2x6@120, 2x4@140kg
Rear Delt Flys 5x20@12kg
Superset:
EZ Bar Upright Rows 5x10@30kg/Front Raises 5x10@15kg Bar
Lat Raises 5x8@10kg
3x10 Decline Weighted Sit Ups w/10kg plate
3x30 Decline Russian Twists w/10kg plate
My back is a bit sore, seems to be from deadlifting last Tuesday but has got worse.
Not happy. Blown a gasket or something. Experimenting/messing with breathing and belt to explore which works best got it wrong and lost pressure at bottom. Should've dropped the bar but it was only sixty or seventy kilos - pulled something in upper right side/abdominal area.
Mostly okay, but if I cough, sneeze or just move wrong it feels like something's going to pop out and a sharp pain.
I'll let it rest and settle for a few days.
Moral: Don't feck about with stuff you don't understand, even if it's only light weight.
Mostly okay, but if I cough, sneeze or just move wrong it feels like something's going to pop out and a sharp pain.
I'll let it rest and settle for a few days.
Moral: Don't feck about with stuff you don't understand, even if it's only light weight.
militantmandy said:
That looks good although I'm in a slightly different situation. I was all "peaked" and ready to go last week, but then on tuesday I twanged something in my back and had to call off. So now, I guess I need one heavy session to build back up before I go for 1rm.
I also am aiming for around 185 though. The goal is 200,but not sure how long that will take!
Incidentally, I manged a 140 squat amd 80 bench (BIG improvement for me!) before I wrecked my back!
Well done, 140kg is a lot! I would love to get strong enough for a 200kg DL! I got up to 170, and then I hurt my back Squatting, and that made my more apprehensive about pushing myself to the limit.I also am aiming for around 185 though. The goal is 200,but not sure how long that will take!
Incidentally, I manged a 140 squat amd 80 bench (BIG improvement for me!) before I wrecked my back!
I am still in the kind of same situation as you, but with my Squats. I 'twanged' something in my lumbar region a few months back (as mentioned above), while doing heavy Squats, and I can still feel it, it still feels uncomfortable when I Squat (especially warm ups with just 60-80kg)!. This has held me back, so I have just concentrated on the 8-12 reps range from 100-125kg (and I did get up to 150 for 4 reps before my injury..). I may try to up the weight by using the 5x5's for Squats - but not yet, not until the injury disappears fully..
LordGrover said:
Not happy. Blown a gasket or something. Experimenting/messing with breathing and belt to explore which works best got it wrong and lost pressure at bottom. Should've dropped the bar but it was only sixty or seventy kilos - pulled something in upper right side/abdominal area.
Mostly okay, but if I cough, sneeze or just move wrong it feels like something's going to pop out and a sharp pain.
I'll let it rest and settle for a few days.
Moral: Don't feck about with stuff you don't understand, even if it's only light weight.
Ouch! Mostly okay, but if I cough, sneeze or just move wrong it feels like something's going to pop out and a sharp pain.
I'll let it rest and settle for a few days.
Moral: Don't feck about with stuff you don't understand, even if it's only light weight.
What exercise were you doing?
You old f
kers are always getting injured! 
330kg 18" deadlift for me yesterday, hard pull- 340 next week, then 350 the week after...probably. Then I'll drop down to 13" and work up to something heavy. Then it'll be my powerlifting comp where I'll have to pull 317.5 (or more) from the floor. Pretty confident I'll get it.
kers are always getting injured! 330kg 18" deadlift for me yesterday, hard pull- 340 next week, then 350 the week after...probably. Then I'll drop down to 13" and work up to something heavy. Then it'll be my powerlifting comp where I'll have to pull 317.5 (or more) from the floor. Pretty confident I'll get it.
LordGrover said:
Oops! That would help wouldn't it? Squat.
I'd pretty much finished my workout but decided to try different belt positions and tightness 'warming down'.
Not nice! You failed to create a block?I'd pretty much finished my workout but decided to try different belt positions and tightness 'warming down'.
didelydoo said:
You old fkers are always getting injured!
330kg 18" deadlift for me yesterday, hard pull- 340 next week, then 350 the week after...probably. Then I'll drop down to 13" and work up to something heavy. Then it'll be my powerlifting comp where I'll have to pull 317.5 (or more) from the floor. Pretty confident I'll get it.
You'll be old one day! kers are always getting injured! 330kg 18" deadlift for me yesterday, hard pull- 340 next week, then 350 the week after...probably. Then I'll drop down to 13" and work up to something heavy. Then it'll be my powerlifting comp where I'll have to pull 317.5 (or more) from the floor. Pretty confident I'll get it.
Those are huge numbers, the best PL's (the real monster strongmen who do this day in, day out and compete at the highest levels) seem to pull in the early 400's - so 50kg from that is quite amazing!
You make me feel like I'm a Lilliputian by comparison!
To try and avoid further muscle pulls, I'm going to try some of the 'protocols' that the legendary Donnie Thompson promotes. That and get an 'X-Wife' fabricated (70kg I think). I've met Donnie before and he's a good guy and knows his stuff re. avoiding injury.
Edited by ViperPict on Thursday 18th February 21:40
didelydoo said:
You old fkers are always getting injured!
330kg 18" deadlift for me yesterday, hard pull- 340 next week, then 350 the week after...probably. Then I'll drop down to 13" and work up to something heavy. Then it'll be my powerlifting comp where I'll have to pull 317.5 (or more) from the floor. Pretty confident I'll get it.
I know you're lighter by 50kg or so, but fancy a race to 340 from the floor? kers are always getting injured! 330kg 18" deadlift for me yesterday, hard pull- 340 next week, then 350 the week after...probably. Then I'll drop down to 13" and work up to something heavy. Then it'll be my powerlifting comp where I'll have to pull 317.5 (or more) from the floor. Pretty confident I'll get it.
Any plans to return to strongman at all? You'd do very well at englands u105
smiffy180 said:
I know you're lighter by 50kg or so, but fancy a race to 340 from the floor?
Any plans to return to strongman at all? You'd do very well at englands u105
340 from the floor seems a long way off! After my next (gym) powerlifting comp at the start of April, I'm not sure what training approach I'll take TBH, I doubt it'll be specific to strength though, more based around growing.Any plans to return to strongman at all? You'd do very well at englands u105
However, why not, no harm in a race- Raw, no straps, belt only on a Texas power bar? (though I'll be doing it beltless) I fully expect you to win, so no pressure on me
I was contemplating getting back in to strong man @ 105kg, maybe next year though. I think I'd be fairly competitive in Scotland, though would get smashed by the top 105's in the UK.
didelydoo said:
340 from the floor seems a long way off! After my next (gym) powerlifting comp at the start of April, I'm not sure what training approach I'll take TBH, I doubt it'll be specific to strength though, more based around growing.
However, why not, no harm in a race- Raw, no straps, belt only on a Texas power bar? (though I'll be doing it beltless) I fully expect you to win, so no pressure on me
I was contemplating getting back in to strong man @ 105kg, maybe next year though. I think I'd be fairly competitive in Scotland, though would get smashed by the top 105's in the UK.
I can't pull much beltless, maybe a 250 at most. I don't like it, don't know how you do it! However, why not, no harm in a race- Raw, no straps, belt only on a Texas power bar? (though I'll be doing it beltless) I fully expect you to win, so no pressure on me
I was contemplating getting back in to strong man @ 105kg, maybe next year though. I think I'd be fairly competitive in Scotland, though would get smashed by the top 105's in the UK.
If your moving events are as good as your static you'd do well against the best!
There's only a max log press of 180kg? I think that would be a challenge currently for you to match, otherwise I havent seen any huge deadlifts etc recently.
Still, go claim Scotland's strongest u105!
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