What training are you doing/have you done today? Vol.2
Discussion
Just ordered a 185kg set of Olympic weights and bar for £270 - was going to buy another 1" bar and weights (so I can do more supersets where 2 bars would be needed, but this seemed a better deal, and better suited for C&P.
http://www.powerhouse-fitness.co.uk/bom-b-max-185k...
Today was back and chest:
Superset:
Wide grip Pull Ups - 4 x 16-10 reps
Bench Press - 4 x 12-6 reps
Superset:
Incline Bench Press - 4 x 12-8 reps
DB Pullovers - 4 x 12-8 reps
BB BOR - 4 x 12-8 reps
Deadlift - 4 x 5 reps
http://www.powerhouse-fitness.co.uk/bom-b-max-185k...
Today was back and chest:
Superset:
Wide grip Pull Ups - 4 x 16-10 reps
Bench Press - 4 x 12-6 reps
Superset:
Incline Bench Press - 4 x 12-8 reps
DB Pullovers - 4 x 12-8 reps
BB BOR - 4 x 12-8 reps
Deadlift - 4 x 5 reps
I have a gameplan now, feel free to add any input.
Will be accessories work but I'll just keep it breif with basics.
Week A:
Monday: log - 3x3 heavy push press into 10x3 strict. 10x3 incline bench or dumbbell.
Tuesday: RDL 10x3, block pull if possible 10x3, GHR 3x10-20 bw.
Wednesday: Grip work
Thursday: 3x3 push press into 10x3 strict out of the rack. 10x3 close grip bench.
Friday: 5x3 speed pull deadlifts.
Saturday: 10x3 car deadlift, other heavy events.
Week B:
Monday: log - 3x3 heavy push press into 10x3 strict. 10x3 incline bench or dumbbell.
Tuesday: RDL 10x3, block pull if possible 10x3, GHR 3x10-20 bw.
Wednesday: Grip work
Thursday: 3x3 push press into 10x3 strict out of the rack. 10x3 close grip bench.
Friday: 10x3 heavy deadlifts.
Saturday: No events or light events such as grip + sports massage.
I will still be squatting 5x a week too.
Only difference is working events in with speed pulls the day before compared to how I'd normally train.
Edit: I have a 1RM car deadlift in comp in September which is why the focus is there
Will be accessories work but I'll just keep it breif with basics.
Week A:
Monday: log - 3x3 heavy push press into 10x3 strict. 10x3 incline bench or dumbbell.
Tuesday: RDL 10x3, block pull if possible 10x3, GHR 3x10-20 bw.
Wednesday: Grip work
Thursday: 3x3 push press into 10x3 strict out of the rack. 10x3 close grip bench.
Friday: 5x3 speed pull deadlifts.
Saturday: 10x3 car deadlift, other heavy events.
Week B:
Monday: log - 3x3 heavy push press into 10x3 strict. 10x3 incline bench or dumbbell.
Tuesday: RDL 10x3, block pull if possible 10x3, GHR 3x10-20 bw.
Wednesday: Grip work
Thursday: 3x3 push press into 10x3 strict out of the rack. 10x3 close grip bench.
Friday: 10x3 heavy deadlifts.
Saturday: No events or light events such as grip + sports massage.
I will still be squatting 5x a week too.
Only difference is working events in with speed pulls the day before compared to how I'd normally train.
Edit: I have a 1RM car deadlift in comp in September which is why the focus is there
Edited by smiffy180 on Sunday 10th April 16:04
Animal said:
Challenging session today suggested by Bobby Maximus:
Pull-up burpee ladder 20-1. 210 reps total and it took me 48 minutes. Apparently I should be aiming for 25-30 minutes!
Sounds brutal! I think my all time record for pullups is 12, so that would probably take me quite a while! I managed strict fran in about 10 mins though.Pull-up burpee ladder 20-1. 210 reps total and it took me 48 minutes. Apparently I should be aiming for 25-30 minutes!
Arms and shoulders today. I tried what Pvapour suggested for arms, the reverse grip curls and also changed the pace of incline DB curls.
BB Clean and Press - 6 sets of 5-3 reps
Low Pulley Lat raises - 4 sets of 14-8 reps
Wide grip Upright Row - 3 sets of 10, 6 & 4 reps
Push Press - 3 sets of 6,4 & 2 reps (I may have to dump this exercise as the C&P is getting heavier, so Push press is becoming superfluous, and am too drained to push up heavy weight at this point..)
EZ Bar standing Curls - 5 sets of 12-6 reps
Close Grip Bench Press - 4 sets of 12-7 reps
Superset:
Triceps weighted Dips - 4 sets of 12 reps
Reverse EZ bar Curls - 4 sets of 12 reps (30kg - Nice and slow, getting used to technique)
Superset:
Triceps Extensions - 4 sets of 12-8 reps
DB Incline Curls - 4 sets of 12-8 reps
I did the DB Curls nice and slow, allowing my arms to hang right down before curling back up, and then slowly bringing the DB's back down, concentrating on full control throughout and full ROM. What a difference, my arms were very pumped at the end of today's session.
ETA - hands and especially wrists are now very sore from those Reverse Curls, can hardly hold the mouse to do my work!
BB Clean and Press - 6 sets of 5-3 reps
Low Pulley Lat raises - 4 sets of 14-8 reps
Wide grip Upright Row - 3 sets of 10, 6 & 4 reps
Push Press - 3 sets of 6,4 & 2 reps (I may have to dump this exercise as the C&P is getting heavier, so Push press is becoming superfluous, and am too drained to push up heavy weight at this point..)
EZ Bar standing Curls - 5 sets of 12-6 reps
Close Grip Bench Press - 4 sets of 12-7 reps
Superset:
Triceps weighted Dips - 4 sets of 12 reps
Reverse EZ bar Curls - 4 sets of 12 reps (30kg - Nice and slow, getting used to technique)
Superset:
Triceps Extensions - 4 sets of 12-8 reps
DB Incline Curls - 4 sets of 12-8 reps
I did the DB Curls nice and slow, allowing my arms to hang right down before curling back up, and then slowly bringing the DB's back down, concentrating on full control throughout and full ROM. What a difference, my arms were very pumped at the end of today's session.
ETA - hands and especially wrists are now very sore from those Reverse Curls, can hardly hold the mouse to do my work!
Edited by chris watton on Monday 11th April 16:30
militantmandy said:
Animal said:
Challenging session today suggested by Bobby Maximus:
Pull-up burpee ladder 20-1. 210 reps total and it took me 48 minutes. Apparently I should be aiming for 25-30 minutes!
Sounds brutal! I think my all time record for pullups is 12, so that would probably take me quite a while! I managed strict fran in about 10 mins though.Pull-up burpee ladder 20-1. 210 reps total and it took me 48 minutes. Apparently I should be aiming for 25-30 minutes!
Next time...
Dragged myself to the gym today. No energy, flat and generally tired. Low carbs catching up with me I think. Lasted 30 mins and flagged it. Feeling a bit guilty, I stretched my refeed( Saturday) into 1.5 bottles of wine, 2 large bourbons, steak and chips, squid as a starter and a date pudding.
Currently on holiday in the Alpes, so yesterday 80km bike ride with 1,700m of climbing, today 50km with 1,200m of climbing. Legs feeling OK. Will need to get used to the longer climbs. Just doing mainly pull-ups and press ups. The chalet is criss crossed with all sorts of wooden beams so loads of options there! I've currently broken all the rules on diet - all good mountain food (and drink). Probably chunked on a bit of timber but still looking fairly cut.
https://www.instagram.com/p/BEBp2JSsfx_/?taken-by=...
https://www.instagram.com/p/BEBp2JSsfx_/?taken-by=...
Leg day. Am trying to up the weight for Squats, so am doing lower reps but more sets.
Warm up - bike rollers, hyperextensions
Squats:
1x10 (80kg - warm up)
5x5 (100-140kg)
1x4 (150kg)
1x1 (160kg)
1x5 (140kg)
DB Static Lunges - 4x12-8 reps
Leg Extensions - 4x12-8 reps
Hamstring Curls - 4x20-12 reps
Calf Raises - 5x15-12 reps
SLDL - 3 sets of 10, 6 & 4 reps
Warm up - bike rollers, hyperextensions
Squats:
1x10 (80kg - warm up)
5x5 (100-140kg)
1x4 (150kg)
1x1 (160kg)
1x5 (140kg)
DB Static Lunges - 4x12-8 reps
Leg Extensions - 4x12-8 reps
Hamstring Curls - 4x20-12 reps
Calf Raises - 5x15-12 reps
SLDL - 3 sets of 10, 6 & 4 reps
Morning hike, 7.5km with nearly 600m of elevation. Legs feel pretty sore now! Tomorrow going to ride out to the Col du Glandon/Croix de Fer, this means riding from the Chalet (at 1,200m) then joining the road that takes me to the climbs which sits at roughly 750m and it should peak out at 2,000m and then the ride back, so total elevation should be just over 2,000m for the ride. Distance should be approx 65-70km.
chris watton said:
OK, another good workout, and another BP, this time on Squats.
Squats:
6x5 reps (up to 140kg)
1x4 reps with 150kg
1x1 rep with 160kg - a BP. Got down passed the point of no return and managed to get back up, although hit and miss for a few moments..
1x6 drop set with 130kg
DB Static Lunges - 4 sets of 12-10 reps
Hamstring Curls - 4 sets of 18-12 reps
Calf Raises - 5 sets of 15-12 reps
SLDL - 3 sets of 10, 6 & 8 reps
No Good Mornings, felt my lower back had more than enough for one day.
Hung upside down for 5 mins, and then 3 sets of Reverse Curls, to see what they feel like.
Will probably do really crap next week, after this week being so good..
Nice PB dude.Squats:
6x5 reps (up to 140kg)
1x4 reps with 150kg
1x1 rep with 160kg - a BP. Got down passed the point of no return and managed to get back up, although hit and miss for a few moments..
1x6 drop set with 130kg
DB Static Lunges - 4 sets of 12-10 reps
Hamstring Curls - 4 sets of 18-12 reps
Calf Raises - 5 sets of 15-12 reps
SLDL - 3 sets of 10, 6 & 8 reps
No Good Mornings, felt my lower back had more than enough for one day.
Hung upside down for 5 mins, and then 3 sets of Reverse Curls, to see what they feel like.
Will probably do really crap next week, after this week being so good..
LordGrover said:
Nice PB dude.
Thank you! Managed 160 again yesterday!
Today was chest and back, and I wanted to focus on Bench Press, as this has taken a back seat in favour of pull ups for the first exercise of the session. Didn't go as well as I hoped, though, wanted to see if I could work up to 130kg, but failed on 125kg today, dammit. Anyway:
Bench Press:
3 sets of 12-8 reps (60/75/85kg)
5 sets of 5 reps (90 to 105kg)
1 x 4 (110)
1 x 3 (115)
1 x 1 (120)
Fail on 125
4 x drop sets with 100-70kg - 10-5 reps
Disappointing.
Incline Bench - 4 x 12-8 reps
DB Pullovers - 4 x 12-10 reps
Wide Grip Pull Ups - 5 x 10 reps
BB BOR - 4 x 12-8 reps
And just as I finished, my new 185kg Olympic weight set arrived!
I overdid my Bench Presses yesterday, my shoulders hurt this morning. Had to ease into today's workout very slowly..
I got to use my new Olympic BB and plates, what a difference! So mush quieter to use, and sliding the plates on and off is so smooth!
BB Clean and Press - 6 sets of 5 reps and one last set of 4 reps with 75kg.
Low Pulley Lat raises - 4 x 14-8 reps
Wide Grip Upright Row - 3 sets of 10, 6 & 4 reps
Standing EZ Curls (strict) - 4 x 12-8 reps
Close Grip Bench Press - 4 x 12-8 reps
Weighted Dips/Reverse Curls superset - 4 x 12 reps each
Incline DB Curls - 4 x 8 reps
Although I felt Ok once warmed up, I figured that was enough for today..
I got to use my new Olympic BB and plates, what a difference! So mush quieter to use, and sliding the plates on and off is so smooth!
BB Clean and Press - 6 sets of 5 reps and one last set of 4 reps with 75kg.
Low Pulley Lat raises - 4 x 14-8 reps
Wide Grip Upright Row - 3 sets of 10, 6 & 4 reps
Standing EZ Curls (strict) - 4 x 12-8 reps
Close Grip Bench Press - 4 x 12-8 reps
Weighted Dips/Reverse Curls superset - 4 x 12 reps each
Incline DB Curls - 4 x 8 reps
Although I felt Ok once warmed up, I figured that was enough for today..
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