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

[BlackST]

chris watton said:

BlackST said:

Cheers Chris. Congrats on the 135kg bench. Do you think you could lift more if you only done a couple of warm up sets then went for a bigger number?

Cheers

I don't think so, I find that I need to have a few sets with low reps to warm up properly. I love the sets afterwards, too, as I find (due to potentiation)? doing more reps with heavier weight easier.

Really impressive in my eyes a 135kg BP. I'm at 105kg 1RM at the moment. Hopefully start bulking/strength training August onwards and aim for 135kg come Christmas time.

AntiLagGC8 said:

I've been training for the past 5/6 months after a year off, needless to say I need to lose weight.

Zero carb is going to be the order of the day for a while with as much as intensity as I can muster until I get lean.



Tonight was shoulders and triceps and tomorrow is my favourite day, leg day!

Looking thick. I'm cutting the next couple of months. Planning on carb cycling which i've never done before.

[mcelliott]

Bike ride yesterday 411 kms 9000m climbing 18hrs in the saddle.

[chris watton]

BlackST said:

chris watton said:

BlackST said:

Cheers Chris. Congrats on the 135kg bench. Do you think you could lift more if you only done a couple of warm up sets then went for a bigger number?

Cheers

I don't think so, I find that I need to have a few sets with low reps to warm up properly. I love the sets afterwards, too, as I find (due to potentiation)? doing more reps with heavier weight easier.

Really impressive in my eyes a 135kg BP. I'm at 105kg 1RM at the moment. Hopefully start bulking/strength training August onwards and aim for 135kg come Christmas time.

Thank you! But I think a 200kg Deadlift is even more impressive. If you can do that, it shouldn't be long until you can Bench a lot more than 105, I would have thought.
I haven't tried a Deadlift max since last year (170kg about 8 months ago) - I would like to do 185kg this year, which is just over 2.5 times bodyweight. For me, though, doing maxes for Deads means my lower back takes a couple of weeks to recover. Or at least, it did the last time I did it..

[AntiLagGC8]

BlackST said:

chris watton said:

BlackST said:

Cheers Chris. Congrats on the 135kg bench. Do you think you could lift more if you only done a couple of warm up sets then went for a bigger number?

Cheers

I don't think so, I find that I need to have a few sets with low reps to warm up properly. I love the sets afterwards, too, as I find (due to potentiation)? doing more reps with heavier weight easier.

Really impressive in my eyes a 135kg BP. I'm at 105kg 1RM at the moment. Hopefully start bulking/strength training August onwards and aim for 135kg come Christmas time.

AntiLagGC8 said:

I've been training for the past 5/6 months after a year off, needless to say I need to lose weight.

Zero carb is going to be the order of the day for a while with as much as intensity as I can muster until I get lean.



Tonight was shoulders and triceps and tomorrow is my favourite day, leg day!

Looking thick. I'm cutting the next couple of months. Planning on carb cycling which i've never done before.

Thanks, years of dead lifting!

I actually prefer carb cycling because I feel I can get more from training sessions with some level of carbs in my system. I have to grind it out a little without any carbs. I usually make up for it a little with a pre-workout drink.

[didelydoo]

Today:

Romanian deads (only to knee, squeeze at the top): 190kg x 10,10,10
BB row: 100kg x 10,10,10,10,10,10 (3 over hand, 3 under)
CG chins: 3 sets failure
Fatman rows: 10,10,10
Cable pull overs: 3 sets failure
1 arm cable rows: 3 sets failure

Back day done.

[Animal]

This morning:

Wide-grip pull-ups 3x6-10
Parallel-grip 2-6
Face pull 3x12 (50-70lbs)
Dumbbell row 3x12 (30kg, 30kg, 32kg)
Snatch-grip high pull 4x5-10 (working up to 30kg on the bar)
EZ barbell curl 4x8-12 (17.5kg/side)
Seated dumbbell curl 3x12 (10kg)
Hammer curl 3x12 (16kg)

Core tonight

[Johnny]

Yesterday:

Incline Bench 6x10@60kg
Decline Bench 6x10@60kg
DB Press 6x8@30kg/side
Press Pullover@12kg/DB Press@12kg
Incline DB Flys 5x10@ 16kg/side

Barbell Russian Twists 3x20 Bar + 30kg

Today:

Squats 2x10@60, 2x8@80, 2x5@90, 2x3@100, 2x10@60kg
Barbell Hip Thrust 5x10@80kg
Leg Ext 5x10@50kg
Ham Curl 5x8@45kg

3x10 Weighted Sit Ups w/10kg Med Ball
3x30 Decline Russian Twists w/10kg Med Ball

Edited by Johnny on Tuesday 17th May 17:05

[chris watton]

Legs today, and it was an awful session. Felt so weak. I think I need to up my carb/fat intake.

Squats - 5x5
Lunges - 4x12-8
Hamstring Curls - 4x20-12
Calf Raises - 5x15
SLDL - 3x10/6/4

Edited by chris watton on Tuesday 17th May 15:46

[chris watton]

Chest and back today..

Superset:
Wide Grip Pull Ups - 4 x 16-10 reps (50 total)
Bench Press - 4 x 12-5 reps

Superset:
Incline Bench Press - 4 x 12-8 reps
DB Pullovers - 4 x 12-8 reps

BB BOR - 4 x 12-8 reps
T-Bar Row - 4 x 12-8 reps
Seated Pulley Rows - 4 x 12 reps
Rack Pull - 3 x 5 reps
Reverse grip Pull Up - 3 x 10 reps

[mcelliott]

Just half an hour on the turbo tonight after Monday/Tuesday's frankly ridiculous effort - completely wiped sideways will take it easy for the next few days. However, my efforts did get me into the notorious Hells500 Hall of Fame. My name should still be at the top.

http://www.everesting.cc/hall-of-fame/

[smiffy180]

I've been all over the place last couple of weeks, just been ticking over.
Had a mate over to train with today, hit a fairly easy 250kg low bar which I'm pleased about then a 260kg DOH deadlift PB
There's been a few posting this up on Facebook as a comp between the strongman lads so had a go, it was also a very smooth bar!
https://youtu.be/774PI7yQOq0

[didelydoo]

Well done MC, and Smiffy

Morning Session>

Standing Strict BB: 4x80,80kg 5x80,80,80 4x80,80
Seated DB lat raise: 5 sets to failure
Standing DB lat raise: 3 sets to failure
Seated incline DB lat raise: 3 sets failure
BHN smith: 3 sets 70kg
Shrugs with farmers: 95kg/hand, 3 sets
Machine shrugs: 3 sets
rear delts 5 sets

Part of my new plan- dedicated shoulder day, aim is to bring them up a bit as I view them as a weak point. Dedicated arm day tomorrow.

[chris watton]

Arms and shoulders today. I had a small tub of ON Pre Workout powder arrive yesterday, so have that a go today - certainly seemed to be OK for the workout..
Standing BB Press:
5x5 (up to 70kg)
1x3 with 75kg
1x1 with 80kg
1x5 with 70kg

Low Pulley Lat Raises - 4 x 12-8 reps (up to 12kg!)
Wide Grip Upright Row - 3 x 10/6/4 reps (upped all weight by 5kg)
Face Pulls - 4 x 12-10 reps

Close Grip Bench Press - 4 x 12-8 reps
Standing strict EZ Curls (with Biceps Blaster) - 4 x 12-8 reps

Superset:
Seated Triceps Extension - 4 x 12-9 reps
Hammer Curls - 4 x 12-8 reps

Superset:
Weighted Dips - 3 x 12 reps
Reverse Curl - 3 x 10-8 reps

Incline DB Curl - 4 x 10-7 reps

ETA - After my session, it was my 20 year old step-son's turn. he is 6'1" and only 55kg 'dry weight' right now. He did:

Squats - 5x5
Bench Press - 5x5
Standing OH Press - 5x5
BB BOR - 5x5
Deadlift - 5x5
Pull Ups - however many sets it took to do 20 reps.

Edited by chris watton on Thursday 19th May 17:11

[smiffy180]

chris watton said:

ETA - After my session, it was my 20 year old step-son's turn. he is 6'1" and only 55kg 'dry weight' right now. He did:

Squats - 5x5
Bench Press - 5x5
Standing OH Press - 5x5
BB BOR - 5x5
Deadlift - 5x5
Pull Ups - however many sets it took to do 20 reps.

Edited by chris watton on Thursday 19th May 17:11

How does he function at 55kg !?

[chris watton]

smiffy180 said:

How does he function at 55kg !?

Well, he did tell me he was around 60kg, so I asked him to step onto the scales. Fully clothed with his tracksuit and trainers on, he was 57.5kg, so I figured without he would be around 55kg.

He wants to use the uni gym when he goes back in 3 months time, and he was apprehensive about going with his mates. With that in mind, we've got to try and put some meat on him and improve all of his lifts - but I told him he'll need around 3500-4000 calories per day (at least!), to go with the 5x5's. His metabolism must be like a furnace on full blast!

[AntiLagGC8]

chris watton said:

smiffy180 said:

How does he function at 55kg !?

Well, he did tell me he was around 60kg, so I asked him to step onto the scales. Fully clothed with his tracksuit and trainers on, he was 57.5kg, so I figured without he would be around 55kg.

He wants to use the uni gym when he goes back in 3 months time, and he was apprehensive about going with his mates. With that in mind, we've got to try and put some meat on him and improve all of his lifts - but I told him he'll need around 3500-4000 calories per day (at least!), to go with the 5x5's. His metabolism must be like a furnace on full blast!

Sheesh if only that was my problem! I'm nearly twice his weight and 5'11 although I've never been below 80kg in my adult life!

He sounds in desperate need of the food and training you've recommended!

[HD Adam]

Ok experts, I'm after a bit of advice or help.

My elbows are knackered

One, I broke years ago and the other is painful when I lift, specifically bench & overhead press.

I'm doing 5x5 and got to the point where the elbows are a restriction on the lifts due to the pain, not the actual weight.
I'm not even that heavy on either lift, about 150lbs or so.

I've tried some compression sleeves but it's not really helping.

Don't know if it's worth mentioning but I am 55 so is there a fix or is it just "old man syndrome" ?

[chris watton]

AntiLagGC8 said:

Sheesh if only that was my problem! I'm nearly twice his weight and 5'11 although I've never been below 80kg in my adult life!

He sounds in desperate need of the food and training you've recommended!

I know - I keep trying to get him to eat more food, impressing the importance of feeding any gains he will have from working out, with his sky-high metabolism.

As for me, I am stuck with 2000 calories or slightly less per day (but I am 50 this year..) and weight is stabilised at 73.5kg - but I think I still have some way to go to remove the last bits of fat around my waist

On a personal note, my arms have been stuck at 16" for ages, but all of a sudden, they've started to grow slightly again. I took these (crap pics) last night:

[didelydoo]

chris watton said:

I know - I keep trying to get him to eat more food, impressing the importance of feeding any gains he will have from working out, with his sky-high metabolism.

As for me, I am stuck with 2000 calories or slightly less per day (but I am 50 this year..) and weight is stabilised at 73.5kg - but I think I still have some way to go to remove the last bits of fat around my waist

On a personal note, my arms have been stuck at 16" for ages, but all of a sudden, they've started to grow slightly again. I took these (crap pics) last night:

Effort and hard work paying off

This morning:

CG bench: 5x 100 3x120 1x 130 3x 140kg 6,5,5 x 120
Tri pull downs (overhand) SS db curls: 4 sets
Tri pull downs (underhand) SS hammer curls: 3 sets
Tri pull downs (V bar) SS cble curls: 3 sets
Wrist curls: 3 sets

Done.

[chris watton]

didelydoo said:

Effort and hard work paying off

This morning:

CG bench: 5x 100 3x120 1x 130 3x 140kg 6,5,5 x 120
Tri pull downs (overhand) SS db curls: 4 sets
Tri pull downs (underhand) SS hammer curls: 3 sets
Tri pull downs (V bar) SS cble curls: 3 sets
Wrist curls: 3 sets

Done.

Cheers And 140kg CG Bench for reps, I feel my efforts are Lilliputian by comparison!

---

Had an early leg session today, wasn't too good earlier this week, so made up for that today..

Squats:
4 x 12-8 reps (70,90,110,130kg)
4 x 5 reps (135-145kg)
2 x Drop Sets of 10-8 reps (120,110kg)

DB Static Lunges - 4 x 12-8 reps
Hamstring Curls - 4 x 12 reps
Standing BB Calf Raises - 5 x 15 reps (Don't know why I do these, don't even own a pair of shorts!)

SLDL - 3 x 10,6 & 4 reps
Good Morning - 3 x 10,6 & 4 reps

Done!