What training are you doing/have you done today? Vol.2
Discussion
I've been playing with stance width, breathing techniques and meal timings (pre workout meal) and I think I'm finally getting somewhere.
Yesterday I ate too late, struggled to hit a single 222.5kg squat that should have been a easy double then called it quits on deadlifts after I nearly puked on a warm up set.
Today I ate 3hrs in advance, a nice big balanced meal too.
Deadlifts were on spot on, except bar path was a little off on my last set but I got quicker on each set
Did a comparison video of 1st vs 5th set @220kg (70%) which also had a different breathing technique going on too.
Just hope it stays up now and no more crap sessions
https://youtu.be/2qJA7HiqEak
Yesterday I ate too late, struggled to hit a single 222.5kg squat that should have been a easy double then called it quits on deadlifts after I nearly puked on a warm up set.
Today I ate 3hrs in advance, a nice big balanced meal too.
Deadlifts were on spot on, except bar path was a little off on my last set but I got quicker on each set
Did a comparison video of 1st vs 5th set @220kg (70%) which also had a different breathing technique going on too.
Just hope it stays up now and no more crap sessions
https://youtu.be/2qJA7HiqEak
A few folk from the Forge Gym in Inverness competed in the World Women's Classic Championships in Killeen, Texas this last week. All did very well!
In the sub-juniors class, 17 year old girl in >84kg class squatted 262.5kg raw. Genuine WOW! Also bench of 115kg and deadlift of 238kg for a total of 615.5kg.
smiffy180 said:
Well, that's me giving up 
Was that raw with wraps or raw raw?
Either way impressive!
Any vids too?
This is not the comp in question but this is her aged 16. Raw - just knee sleeves (not wraps) and belt.Was that raw with wraps or raw raw?
Either way impressive!
Any vids too?
https://www.youtube.com/watch?v=dGVB06Mwd9I
ViperPict said:
This is not the comp in question but this is her aged 16. Raw - just knee sleeves (not wraps) and belt.
https://www.youtube.com/watch?v=dGVB06Mwd9I
https://m.facebook.com/story.php?story_fbid=1284951598183998&id=157648504247652 https://www.youtube.com/watch?v=dGVB06Mwd9I
That's the link to her squatting. So easy too!
smiffy180 said:
https://m.facebook.com/story.php?story_fbid=128495...
That's the link to her squatting. So easy too!
Still can't get my head around it:That's the link to her squatting. So easy too!
female
17 yo
raw
262.5kg!!!
ViperPict said:
Still can't get my head around it:
female
17 yo
raw
262.5kg!!!
I can get my head around it, just not the speed at which she does it!female
17 yo
raw
262.5kg!!!
If she isn't already on gear, I'd love to see what she could do with a few years behind her and pushing the limits!
Or even if she took up geared lifting, she'd hit 300 easy.
smiffy180 said:
ViperPict said:
Still can't get my head around it:
female
17 yo
raw
262.5kg!!!
I can get my head around it, just not the speed at which she does it!female
17 yo
raw
262.5kg!!!
If she isn't already on gear, I'd love to see what she could do with a few years behind her and pushing the limits!
Or even if she took up geared lifting, she'd hit 300 easy.
Had quite a long full body session today, like an extended 5x5:
Warm up - 5 minutes on bike rollers, 1x20 back extensions, 5 minutes stretching
BB Clean and Press - 6x5
Bench Press - 6x5
DB Chest Fly's - 4x12 (10 seconds pause rests in-between sets)
DB Cross-Bench Pullover - 4x12
Wide grip Pull Ups (neck behind bar) - 4x10
Deadlift (light to medium weight) - 3x5 - 2x1
BB BOR - 3x12-8 (O/H) - 3x10-8 (U/H)
T-Bar Row - 4x12-8
Seated Pulley Row - 4x12-10
leg Press - 10x12-3 reps (up to 280kg plus sled weight)
Back Extensions - 2x20
Then it was my step son's turn:
Leg Press - 8x12-5
BB Clean and Press - 5x5-4 (he did 4 reps with 40kg, which I think was very good as he only weighs around 58kg)
BB BOR - 3x5 (U/H) - 3x5 (O/H)
Seated Pulley Row - 4x12-10 reps
Deadlift - 5x5
According to my Fitbit app, I spent 2 hours 40 minutes down there (which included staying to help my step son), and burned 856 calories with a max heart rate of 159 - 58 minutes in cardio zone and 1 hour 38 minutes in fat burn zone. Although not sure how accurate it is...
Warm up - 5 minutes on bike rollers, 1x20 back extensions, 5 minutes stretching
BB Clean and Press - 6x5
Bench Press - 6x5
DB Chest Fly's - 4x12 (10 seconds pause rests in-between sets)
DB Cross-Bench Pullover - 4x12
Wide grip Pull Ups (neck behind bar) - 4x10
Deadlift (light to medium weight) - 3x5 - 2x1
BB BOR - 3x12-8 (O/H) - 3x10-8 (U/H)
T-Bar Row - 4x12-8
Seated Pulley Row - 4x12-10
leg Press - 10x12-3 reps (up to 280kg plus sled weight)
Back Extensions - 2x20
Then it was my step son's turn:
Leg Press - 8x12-5
BB Clean and Press - 5x5-4 (he did 4 reps with 40kg, which I think was very good as he only weighs around 58kg)
BB BOR - 3x5 (U/H) - 3x5 (O/H)
Seated Pulley Row - 4x12-10 reps
Deadlift - 5x5
According to my Fitbit app, I spent 2 hours 40 minutes down there (which included staying to help my step son), and burned 856 calories with a max heart rate of 159 - 58 minutes in cardio zone and 1 hour 38 minutes in fat burn zone. Although not sure how accurate it is...
Quick update, training is making really good progress, particularly on the bike. Group ride Tuesday with the fast guys - 50km, fairly lumpy, 38kph average. Wednesday was easy spin on the turbo with some pull ups at home, Thursday was huge 40 minutes on the turbo - really something I wouldn't want to repeat too often! Friday was back to the gym - strength slowly coming back, no records but feeling strong. This morning, steady bike ride, legs felt good. Doing something much longer tomorrow.
Back to the gym this afternoon, felt good, plenty left in the tank. Present condition below.
https://www.instagram.com/p/BHFiQpMgjaV/?taken-by=...
Back to the gym this afternoon, felt good, plenty left in the tank. Present condition below.
https://www.instagram.com/p/BHFiQpMgjaV/?taken-by=...
mcelliott said:
Quick update, training is making really good progress, particularly on the bike. Group ride Tuesday with the fast guys - 50km, fairly lumpy, 38kph average. Wednesday was easy spin on the turbo with some pull ups at home, Thursday was huge 40 minutes on the turbo - really something I wouldn't want to repeat too often! Friday was back to the gym - strength slowly coming back, no records but feeling strong. This morning, steady bike ride, legs felt good. Doing something much longer tomorrow.
Back to the gym this afternoon, felt good, plenty left in the tank. Present condition below.
https://www.instagram.com/p/BHFiQpMgjaV/?taken-by=...
Looking great, mc, very solid looking!Back to the gym this afternoon, felt good, plenty left in the tank. Present condition below.
https://www.instagram.com/p/BHFiQpMgjaV/?taken-by=...
Burwood said:
mcelliott said:
Thanks for the nice comment Chris 
Looking good matie. I've had a large pizza and just polishing off a big fruit and nut chocolate bar lolmcelliott said:
Burwood said:
mcelliott said:
Thanks for the nice comment Chris
Looking good matie. I've had a large pizza and just polishing off a big fruit and nut chocolate bar lolTook a day off yesterday so went to do legs this morning.
The rack was busy so decided it would be deadlift day.
Had a s
t session. My back started to spasm so got up to a few singles at 140kg but it was hurting too much. Glute bridges at 100kg but again my back was too tight. Used the foam roller for 10-15 mins which helped a bit. Got a few sets of squats @60kg and some incline bench at the same weight before calling it a day...
One to forget!
The rack was busy so decided it would be deadlift day.
Had a s
t session. My back started to spasm so got up to a few singles at 140kg but it was hurting too much. Glute bridges at 100kg but again my back was too tight. Used the foam roller for 10-15 mins which helped a bit. Got a few sets of squats @60kg and some incline bench at the same weight before calling it a day...One to forget!
Chest, back and legs today, quite a long session again..
Bench Press:
4 sets of 12 reps
4 sets of 8-2 reps
Incline Bench Press - 4 sets of 12-8 reps
DB Chest Fly's - 4 sets of 12-8 reps
DB Pullovers (cross-bench)- 4 sets of 12-8 reps
Wide Grip Pull Up (bar behind neck) - 4 sets of 10 reps
Deadlift - 3 sets of 5 reps (quite light - just seeing how back can handle the movement..)
BB BOR:
3 sets of 12-8 reps overhand grip
3 sets of 12-8 reps underhand grip
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row - 4 sets of 12 reps
Reverse Grip Pull Ups - 2 sets of 12 reps
Leg Press:
4 sets of 12 reps
6 sets of 9-1 rep (260 to 300kg of plates)
Quite enjoyed that session, can feel I've done something....
No sign of step son yet, doesn't look like he's doing his session today, spent all night playing COD and now gone back to bed, it seems!
Bench Press:
4 sets of 12 reps
4 sets of 8-2 reps
Incline Bench Press - 4 sets of 12-8 reps
DB Chest Fly's - 4 sets of 12-8 reps
DB Pullovers (cross-bench)- 4 sets of 12-8 reps
Wide Grip Pull Up (bar behind neck) - 4 sets of 10 reps
Deadlift - 3 sets of 5 reps (quite light - just seeing how back can handle the movement..)
BB BOR:
3 sets of 12-8 reps overhand grip
3 sets of 12-8 reps underhand grip
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row - 4 sets of 12 reps
Reverse Grip Pull Ups - 2 sets of 12 reps
Leg Press:
4 sets of 12 reps
6 sets of 9-1 rep (260 to 300kg of plates)
Quite enjoyed that session, can feel I've done something....
No sign of step son yet, doesn't look like he's doing his session today, spent all night playing COD and now gone back to bed, it seems!
Edited by chris watton on Monday 27th June 16:47
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