What training are you doing/have you done today? Vol.2
Discussion
Thanks Chris. I think I may have carried enough speed on a proper deadlift bar, it's there though.
Jealous of diddly's grinding ability.
I just feel as though I have no lower back strength whatsoever. I just hope I can bring it up in time for later in the year.
The roll is because I'm in a suit, I can't breathe at all so have to roll it out in a less compressed position.
TheJimi said:
I'm genuinely very surprised that didn't go. The speed and drive of the initial movement is brilliant.
Actually, thinking about it, that's exactly what my fails look like - lots of drive from the floor then I get stuck at the knees.
It's interesting to compare lifting techniques. I'm quite an explosive lifter - like you are, it seems - but the downside is that when I'm at my limit, hitting a wall is fairly insurmountable - I'm rubbish at grinding it out.
On the other hand, diddely doesn't seem to be explosive from the ground but is fairly linear and sticks with it until the top.
Interesting stuff.
I also notice that you roll the bar. This is something I'm going to start experimenting with as I lift from static.
I can't grind at all, I don't think I've ever grinded anything! Actually, thinking about it, that's exactly what my fails look like - lots of drive from the floor then I get stuck at the knees.
It's interesting to compare lifting techniques. I'm quite an explosive lifter - like you are, it seems - but the downside is that when I'm at my limit, hitting a wall is fairly insurmountable - I'm rubbish at grinding it out.
On the other hand, diddely doesn't seem to be explosive from the ground but is fairly linear and sticks with it until the top.
Interesting stuff.
I also notice that you roll the bar. This is something I'm going to start experimenting with as I lift from static.
Edited by TheJimi on Sunday 29th May 12:31
Jealous of diddly's grinding ability.
I just feel as though I have no lower back strength whatsoever. I just hope I can bring it up in time for later in the year.
The roll is because I'm in a suit, I can't breathe at all so have to roll it out in a less compressed position.
smiffy180 said:
I'm gutted, missed my 350kg 
And only just!
Stuck bang on knee level so couldn't even hitch it, I think my best bet for now is to work from 15-18" primarily then do floor deads as an "accessory" so to speak
https://youtu.be/UfuNOrqDXLo <----- the fail.
Weird fail- Looks like you just gave up? Rapid, then stop and drop. I'd work on pulling lots of heavy singles in the suit, get used to where the suit assistance halts and you have to keep pulling imo.And only just!
Stuck bang on knee level so couldn't even hitch it, I think my best bet for now is to work from 15-18" primarily then do floor deads as an "accessory" so to speak
https://youtu.be/UfuNOrqDXLo <----- the fail.
didelydoo said:
Weird fail- Looks like you just gave up? Rapid, then stop and drop. I'd work on pulling lots of heavy singles in the suit, get used to where the suit assistance halts and you have to keep pulling imo.
It looks like it but at the time felt like I was fighting it! 
What sort of %?
Would you think doing block pulls in the suit would help? So little resistance but staying used to the compression of the suit?
smiffy180 said:
It looks like it but at the time felt like I was fighting it!
What sort of %?
Would you think doing block pulls in the suit would help? So little resistance but staying used to the compression of the suit?
As it's suited pulls, I'd go for lots around 80-90%. I don't think rack pulls in the suit will help much, suit helps most off the floor, so rack pulls cancel it out a bit. Rack pulls also put you in the optimum position for that height- the position you stick in at the knees isn't optimum and is the one you need to replicate, pulling from the ground will hit it every rep. Just need to keep the momentum going and it'll go up.What sort of %?
Would you think doing block pulls in the suit would help? So little resistance but staying used to the compression of the suit?
That's how I'd approach it I reckon.
didelydoo said:
As it's suited pulls, I'd go for lots around 80-90%. I don't think rack pulls in the suit will help much, suit helps most off the floor, so rack pulls cancel it out a bit. Rack pulls also put you in the optimum position for that height- the position you stick in at the knees isn't optimum and is the one you need to replicate, pulling from the ground will hit it every rep. Just need to keep the momentum going and it'll go up.
That's how I'd approach it I reckon.
It's how Eddie Hall does it, just deadlifts every week. Got his program and it's interesting. That's how I'd approach it I reckon.
One for didelydoo, maybe others... I often see talk abut eating dirty and the like so have been doing a little research, sums and reading.
We all know steak and eggs are a weight/strength trainers friend, but did you realise...
Sirloin steak: 23.6g protein/100g (284 kcals) = 8.3g protein /100 kcals
Boiled eggs: 12.5g protein/100g (147 kcals) = 8.5g protein /100 kcals
Spinach: 2.8g protein/100g (25 kcals) = 11.2g protein /100 kcals
Spinach has more protein per calorie than steak or eggs! You just have to eat a lot of it - which helps keep the calorie intake down. A half decent steak is 200g for c. 560 kcals and 16.5g protein but 500g (more than a pound of spinach) will provide pretty much the same protein for 250 kcals.
Guessing Medrano eats his spinach: click
Food for thought?
We all know steak and eggs are a weight/strength trainers friend, but did you realise...
Sirloin steak: 23.6g protein/100g (284 kcals) = 8.3g protein /100 kcals
Boiled eggs: 12.5g protein/100g (147 kcals) = 8.5g protein /100 kcals
Spinach: 2.8g protein/100g (25 kcals) = 11.2g protein /100 kcals
Spinach has more protein per calorie than steak or eggs! You just have to eat a lot of it - which helps keep the calorie intake down. A half decent steak is 200g for c. 560 kcals and 16.5g protein but 500g (more than a pound of spinach) will provide pretty much the same protein for 250 kcals.
Guessing Medrano eats his spinach: click
Food for thought?
LordGrover said:
One for didelydoo, maybe others... I often see talk abut eating dirty and the like so have been doing a little research, sums and reading.
We all know steak and eggs are a weight/strength trainers friend, but did you realise...
Sirloin steak: 23.6g protein/100g (284 kcals) = 8.3g protein /100 kcals
Boiled eggs: 12.5g protein/100g (147 kcals) = 8.5g protein /100 kcals
Spinach: 2.8g protein/100g (25 kcals) = 11.2g protein /100 kcals
Spinach has more protein per calorie than steak or eggs! You just have to eat a lot of it - which helps keep the calorie intake down. A half decent steak is 200g for c. 560 kcals and 16.5g protein but 500g (more than a pound of spinach) will provide pretty much the same protein for 250 kcals.
Guessing Medrano eats his spinach: click
Food for thought?
Meat & eggs taste nicer We all know steak and eggs are a weight/strength trainers friend, but did you realise...
Sirloin steak: 23.6g protein/100g (284 kcals) = 8.3g protein /100 kcals
Boiled eggs: 12.5g protein/100g (147 kcals) = 8.5g protein /100 kcals
Spinach: 2.8g protein/100g (25 kcals) = 11.2g protein /100 kcals
Spinach has more protein per calorie than steak or eggs! You just have to eat a lot of it - which helps keep the calorie intake down. A half decent steak is 200g for c. 560 kcals and 16.5g protein but 500g (more than a pound of spinach) will provide pretty much the same protein for 250 kcals.
Guessing Medrano eats his spinach: click
Food for thought?
plus spinach is an incomplete protein, you'd have to have other sources to get the use of it. Besides, eating a kilo of spinach over a scoop of whey doesn't appeal! Having used whey as my main source of protein for some time now, it's by far the cheapest/bang for buck source there is. Spinach is great on a diet though to bulk out food- tuna, spinach, soy sauce & chili powder mixed into a soup was my go to dish when cutting.Morning session>
Bench: 1x 100,120,130,140,150kg 4x 140kg 7,7,6x 120kg
Incline Smith: 85x 3 to failure
Decline Smith: 100x 3 to failure
DB fly: 4 sets to failure
done.
Yorkshire and North East Powerlifting Comp yesterday.
Came 2nd (93kg) with a 612.5kg total. A comp total PB so happy with that, but should have got a bit more really - not that I'd have placed any better as the winner got 670kg ish!
Squatted 217kg - wanted to go for 222.5kg on my third, but took too long to get my lifting slip in and they only let me go up by the automatic 2.5kg increase over the previous lift.
Benched 145kg - went for a 152.5kg PB on the third which I didn't get
DL 250kg - Should have got my 260kg final lift, but pulled it too fast into my legs on the floor and was off balance as I drove up and was never going to get it. Pretty annoyed at myself buy hey ho.
Came 2nd (93kg) with a 612.5kg total. A comp total PB so happy with that, but should have got a bit more really - not that I'd have placed any better as the winner got 670kg ish!
Squatted 217kg - wanted to go for 222.5kg on my third, but took too long to get my lifting slip in and they only let me go up by the automatic 2.5kg increase over the previous lift.
Benched 145kg - went for a 152.5kg PB on the third which I didn't get
DL 250kg - Should have got my 260kg final lift, but pulled it too fast into my legs on the floor and was off balance as I drove up and was never going to get it. Pretty annoyed at myself buy hey ho.
TheBALDpuma said:
Yorkshire and North East Powerlifting Comp yesterday.
Came 2nd (93kg) with a 612.5kg total. A comp total PB so happy with that, but should have got a bit more really - not that I'd have placed any better as the winner got 670kg ish!
Squatted 217kg - wanted to go for 222.5kg on my third, but took too long to get my lifting slip in and they only let me go up by the automatic 2.5kg increase over the previous lift.
Benched 145kg - went for a 152.5kg PB on the third which I didn't get
DL 250kg - Should have got my 260kg final lift, but pulled it too fast into my legs on the floor and was off balance as I drove up and was never going to get it. Pretty annoyed at myself buy hey ho.
Well done! I guess when you enter competitions, they spur you on to push yourself harder, ready for the next one?Came 2nd (93kg) with a 612.5kg total. A comp total PB so happy with that, but should have got a bit more really - not that I'd have placed any better as the winner got 670kg ish!
Squatted 217kg - wanted to go for 222.5kg on my third, but took too long to get my lifting slip in and they only let me go up by the automatic 2.5kg increase over the previous lift.
Benched 145kg - went for a 152.5kg PB on the third which I didn't get
DL 250kg - Should have got my 260kg final lift, but pulled it too fast into my legs on the floor and was off balance as I drove up and was never going to get it. Pretty annoyed at myself buy hey ho.
chris watton said:
Well done! I guess when you enter competitions, they spur you on to push yourself harder, ready for the next one?
Yeah definitely. Gives you purpose to your training, whether it's bodybuilding, powerlifting, strongman, sport, whatever I think everyone should aim to compete at something.Next one, All English. Can't wait.
TheBALDpuma said:
Yorkshire and North East Powerlifting Comp yesterday.
Came 2nd (93kg) with a 612.5kg total. A comp total PB so happy with that, but should have got a bit more really - not that I'd have placed any better as the winner got 670kg ish!
Squatted 217kg - wanted to go for 222.5kg on my third, but took too long to get my lifting slip in and they only let me go up by the automatic 2.5kg increase over the previous lift.
Benched 145kg - went for a 152.5kg PB on the third which I didn't get
DL 250kg - Should have got my 260kg final lift, but pulled it too fast into my legs on the floor and was off balance as I drove up and was never going to get it. Pretty annoyed at myself buy hey ho.
Came 2nd (93kg) with a 612.5kg total. A comp total PB so happy with that, but should have got a bit more really - not that I'd have placed any better as the winner got 670kg ish!
Squatted 217kg - wanted to go for 222.5kg on my third, but took too long to get my lifting slip in and they only let me go up by the automatic 2.5kg increase over the previous lift.
Benched 145kg - went for a 152.5kg PB on the third which I didn't get
DL 250kg - Should have got my 260kg final lift, but pulled it too fast into my legs on the floor and was off balance as I drove up and was never going to get it. Pretty annoyed at myself buy hey ho.
Well done Balders.
Morning work again>
Cable pull overs: 3 sets
Romanian deads: 205kg x 10,10,10
BB rows: 120kg x 10,10,10
1 arm cable rows: 4 sets
Cable pull overs: 3 sets
Hard work today, developing a cold, and had a terrible nights sleep full of bizarre nightmares- even woke up crying at one point! Weird..... was ok when I got going though.
Bulk is going well: https://www.instagram.com/p/BGD7gVUrq1C/?taken-by=...
Morning work again>
Cable pull overs: 3 sets
Romanian deads: 205kg x 10,10,10
BB rows: 120kg x 10,10,10
1 arm cable rows: 4 sets
Cable pull overs: 3 sets
Hard work today, developing a cold, and had a terrible nights sleep full of bizarre nightmares- even woke up crying at one point! Weird..... was ok when I got going though.
Bulk is going well: https://www.instagram.com/p/BGD7gVUrq1C/?taken-by=...
Good work guys.
I seem to have forgotten to post, and record my sessions lately...
Got into some front squats for the first time the other day, for the first time. Really enjoyed them and was a good way to finish my legs session.
Trained with my old PT again yesterday. Gotta love still getting to train, but not paying for it! Was a good session, switched things up a little and really felt it.
Superset x8-10:
Bench@60/80/100kg / Kettlebell Push Ups to failure
Superset x 6:
Incline Bench @80kg/ DB Push Ups to failure
Superset x4
Seated Chest Press @80kg/ Flys @20kg DBs
Superset x5:
Incline DB Flys @22kg / Dips to failure
Reps were in the 3-10 range per set depending on weight and fatigue for the main exercise of each superset, and generally to failure for the second...
I seem to have forgotten to post, and record my sessions lately...
Got into some front squats for the first time the other day, for the first time. Really enjoyed them and was a good way to finish my legs session.
Trained with my old PT again yesterday. Gotta love still getting to train, but not paying for it! Was a good session, switched things up a little and really felt it.
Superset x8-10:
Bench@60/80/100kg / Kettlebell Push Ups to failure
Superset x 6:
Incline Bench @80kg/ DB Push Ups to failure
Superset x4
Seated Chest Press @80kg/ Flys @20kg DBs
Superset x5:
Incline DB Flys @22kg / Dips to failure
Reps were in the 3-10 range per set depending on weight and fatigue for the main exercise of each superset, and generally to failure for the second...
Training going very well indeed, feel nice and strong at the gym but without breaking any records, sort of holding back a little at the moment with the priority being the push bike. Training rides going really well, got a monster ride planned for the weekend. Good to see everyone going great guns in their training too.
Decided to try a bit of 5/3/1 until I go on holiday in August, so had a go at the following tonight to see how it feels:
Shoulder Press 3x5 - topped out at 60kg
Dips 5x15 - pretty easy
Chin-ups 5x10 - 10, 8, 8, 7, 6
Face Pulls 3x12
Overhead Rope Extensions 3x30
Finished with some bodyweight squat stuff thanks to Ido Portal.
5/3/1 is definitely an exercise in picking the right starting point, isn't it?!
Shoulder Press 3x5 - topped out at 60kg
Dips 5x15 - pretty easy
Chin-ups 5x10 - 10, 8, 8, 7, 6
Face Pulls 3x12
Overhead Rope Extensions 3x30
Finished with some bodyweight squat stuff thanks to Ido Portal.
5/3/1 is definitely an exercise in picking the right starting point, isn't it?!
This morning - another 5/3/1 day
Squat 3x5
70kg x 5
80kg x 5
92.5kg x 7 (the final set is a '5 reps-plus' set, and I should have worked to failure)
Leg Press 5x15
70kg x 15 (4 sets)
79kg x 15 tough on my knees, will have to find a substitute or try a better leg press machine.
Leg Curl 5x10
Very light, final set was 63kg x 15
Calf Raise 5x10
Very light - 15kg x 10 (5 sets)
Squat 3x5
70kg x 5
80kg x 5
92.5kg x 7 (the final set is a '5 reps-plus' set, and I should have worked to failure)
Leg Press 5x15
70kg x 15 (4 sets)
79kg x 15 tough on my knees, will have to find a substitute or try a better leg press machine.
Leg Curl 5x10
Very light, final set was 63kg x 15
Calf Raise 5x10
Very light - 15kg x 10 (5 sets)
mcelliott said:
Training going very well indeed, feel nice and strong at the gym but without breaking any records, sort of holding back a little at the moment with the priority being the push bike. Training rides going really well, got a monster ride planned for the weekend.
Good to hear. I'm feeling that my overall strength and fitness has gone up a notch over the past month or so.
Heavy carries and Calisthenics combined with running and 'freerunning' have been a recent addition.
Bike TTs and mountain bike racing have been good. I have really enjoyed the intensity of racing.
Was meant to have a full week off, but couldn't help myself. Didn't do anything too strenuous, just did almost the same as my stepson, with his new routine, which I'll be doing myself for a few weeks..
Squats (light) - 5x12-5
BB Overhead press (light to medium)- 5x5
BB BOR - 5x5
T-bar Row - 4x8
Seated Pulley Row - 4 x 12-10 (step son did 5x5 deadlifts)
Wide grip Pull Ups - 5x10 (step son - reverse grip pull ups - 4x5)
ETA - According to my new Fitbit app, I spent 17 minutes in the cardio zone when working out!
Squats (light) - 5x12-5
BB Overhead press (light to medium)- 5x5
BB BOR - 5x5
T-bar Row - 4x8
Seated Pulley Row - 4 x 12-10 (step son did 5x5 deadlifts)
Wide grip Pull Ups - 5x10 (step son - reverse grip pull ups - 4x5)
ETA - According to my new Fitbit app, I spent 17 minutes in the cardio zone when working out!
Edited by chris watton on Wednesday 1st June 16:26
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