What training are you doing/have you done today? Vol.2
Discussion
Amazing the difference a day makes!
Feeling super pumped after my session today
6x10-15 Bodyweight Dips
5x10 French Press EZ Bar @40kg
6x10 Overhead Rope Ext. @27.5kg
Tricep Straight Bar Pushdown 5x8@30kg
Barbell Curls 6x8@40kg, 1x5@50kg
Hammer Curls 1x12@26kg, 1x8@20kg
Superset x4:
Preacher Curls 6@30kg
Hammer Curls 6@26kg (Singles)
Hammer Curls 6@20kg (Doubles)
Current state:
https://instagram.com/p/BHMs67zAZP2/
https://instagram.com/p/BHMs-RZgELD/
Feeling super pumped after my session today
6x10-15 Bodyweight Dips
5x10 French Press EZ Bar @40kg
6x10 Overhead Rope Ext. @27.5kg
Tricep Straight Bar Pushdown 5x8@30kg
Barbell Curls 6x8@40kg, 1x5@50kg
Hammer Curls 1x12@26kg, 1x8@20kg
Superset x4:
Preacher Curls 6@30kg
Hammer Curls 6@26kg (Singles)
Hammer Curls 6@20kg (Doubles)
Current state:
https://instagram.com/p/BHMs67zAZP2/
https://instagram.com/p/BHMs-RZgELD/
Turning 26 changed my training dramatically. I used to train in order to look good naked, rounded shoulders striated pecs and a 6 pack showing all the time. Constant "lads holidays" and a bit of a big head. Now my training is solely compound powerlifting movements with minor accessories, constant hypertrophy.
Current routine split, which is completely based on my own preferences, as follows;
Monday - Squats
Tuesday - Deadstop Bench & Deadlift
Wednesday - Overhead press & Arms
Thursday - Squats
Friday - Bench & Deadlift
Saturday - Overhead press & Arms
Each day also has accessory movements as follows;
Monday - Extensions super-set with Calf press/Lying hamstring curl super-set with Calf raise
Tuesday - Incline dumbbell press/T-bar rows
Wednesday - Seated lateral raises/barbell shrugs
Thursday - Repeat Monday
Friday - Incline flies/pullups
Saturday - Reverse flies/dumbbell shrugs
I've written it down as a 10 week program, with the aim to increase every compound's 3RM by 20kg minimum. Its worth noting, when completing the 5x5 or 5x3 sets, the muscle is pretty much exhausted from the warm-up & 1RM attempts, meaning on the tester weeks, strength should improve slightly!
The rep range, if anyone is interested is very simple;
Compound movements work is based on 10 sets. Replica rep range through each.
Week 1-4
Set 1 - 3 reps (Warm-up 1) - Add weight
Set 2 - 3 reps (Warm-up 2) - Add weight
Set 3 - 3 reps (Warm-up 3) - Load up for 1RM attempts
Set 4 - 1 rep (Maximum 1RM load) - +1.25/side
Set 5 - 1 rep (New 1RM test) - De-load for 5x5
Set 6 to 10 - 5 reps (maintain the load and push)
Week 5 is a tester week, accessories scrapped, 3 warmups and 1RM test.
Week 6-9, Repeat the same, but swap 5x5 for 5 sets of 3, looking for further increase.
Week 10, tester week, 3 warmups and 5x3 test, this is where I am hoping the 20kg minimum will come into play.
I'm 4 weeks in. Dramatic change to my strength, Deadlift has increased by 22.5kg already, Squat by 15kg and Bench by 10kg, OHP is lagging behind at 5kg but that's attributed to a damaged rotary cuff that requires constant stretching and warming up! Body shape has bulked out, increase of calories and heavier training means not only have I leaned out but I also look 'harder' too.
For those wondering,
13,3 stone - 84kg - 185lbs (6.1ft)
Squat - 145
Deadlift 182.5
Bench - 100
OHP - 62.5
Currently struggling with a groin pull so week 5 is delayed for testers until its back to its usual self
Appreciate that's a rant, but I love hearing peoples training regimes and hopefully someone will enjoy reading mine!
Current routine split, which is completely based on my own preferences, as follows;
Monday - Squats
Tuesday - Deadstop Bench & Deadlift
Wednesday - Overhead press & Arms
Thursday - Squats
Friday - Bench & Deadlift
Saturday - Overhead press & Arms
Each day also has accessory movements as follows;
Monday - Extensions super-set with Calf press/Lying hamstring curl super-set with Calf raise
Tuesday - Incline dumbbell press/T-bar rows
Wednesday - Seated lateral raises/barbell shrugs
Thursday - Repeat Monday
Friday - Incline flies/pullups
Saturday - Reverse flies/dumbbell shrugs
I've written it down as a 10 week program, with the aim to increase every compound's 3RM by 20kg minimum. Its worth noting, when completing the 5x5 or 5x3 sets, the muscle is pretty much exhausted from the warm-up & 1RM attempts, meaning on the tester weeks, strength should improve slightly!
The rep range, if anyone is interested is very simple;
Compound movements work is based on 10 sets. Replica rep range through each.
Week 1-4
Set 1 - 3 reps (Warm-up 1) - Add weight
Set 2 - 3 reps (Warm-up 2) - Add weight
Set 3 - 3 reps (Warm-up 3) - Load up for 1RM attempts
Set 4 - 1 rep (Maximum 1RM load) - +1.25/side
Set 5 - 1 rep (New 1RM test) - De-load for 5x5
Set 6 to 10 - 5 reps (maintain the load and push)
Week 5 is a tester week, accessories scrapped, 3 warmups and 1RM test.
Week 6-9, Repeat the same, but swap 5x5 for 5 sets of 3, looking for further increase.
Week 10, tester week, 3 warmups and 5x3 test, this is where I am hoping the 20kg minimum will come into play.
I'm 4 weeks in. Dramatic change to my strength, Deadlift has increased by 22.5kg already, Squat by 15kg and Bench by 10kg, OHP is lagging behind at 5kg but that's attributed to a damaged rotary cuff that requires constant stretching and warming up! Body shape has bulked out, increase of calories and heavier training means not only have I leaned out but I also look 'harder' too.
For those wondering,
13,3 stone - 84kg - 185lbs (6.1ft)
Squat - 145
Deadlift 182.5
Bench - 100
OHP - 62.5
Currently struggling with a groin pull so week 5 is delayed for testers until its back to its usual self
Appreciate that's a rant, but I love hearing peoples training regimes and hopefully someone will enjoy reading mine!
Johnny said:
Amazing the difference a day makes!
Feeling super pumped after my session today
Current state:
https://instagram.com/p/BHMs67zAZP2/
https://instagram.com/p/BHMs-RZgELD/
You look good, Johnny, and doing very well progressing!Feeling super pumped after my session today
Current state:
https://instagram.com/p/BHMs67zAZP2/
https://instagram.com/p/BHMs-RZgELD/
Had a strange (and very long) session today - am certainly making up for it by changing down to three times per week, instead of six.
Lots of warm up/stretching stuff for first 15 or so minutes.
BB Clean and Press:
6 sets of 12-5 reps
1 x 4 reps with 70kg (bodyweight)
1 x 3 reps with 75kg
1 x 1 rep with 80kg - PR is 85, but was very happy with that as I'm not 100% yet anyway.
BB Wide Grip Upright Row - 3 sets of 10, 6 and 4 reps
Close Grip Bench Press - 4 sets of 12-8 reps
DB Pullovers (cross-bench) - 4 sets of 12 reps
Wide grip pull ups (chest to bar) - 4 x 12-10 reps
BB BOR - 3 x 12-8 (O/H) - 3 x 12-8 (U/H)
T-Bar Row - 4 x 12-8 reps
Seated Pulley Row - 4 x 12 reps
Wide grip Pull Ups (Back of neck to bar) - 4 x 10-8 reps
Leg Press:
5 sets of 12 reps
1x10 (280kg)
1x8 (290kg)
1x5 (300kg)
1x1 (310kg)
3 x drop sets of 10-5 reps (did them until I physically couldn't do anymore..)
Then, my step son did a little workout, a break from the norm as he did his main 5x5 routine yesterday, but wanted to do something light...
BB Clean and Press - 6 sets of 5-1 rep (up to 42.5kg)
Low Pulley Lat raises - 3 sets of 12 reps
Wide grip upright row - 3 sets of 10, 6 and 4 reps
Close grip bench Press - 3 sets of 12-10 reps
Triceps Rope Push Downs - 3 sets of 12 reps
Strict EZ standing Curl - 3 sets of 12-10 reps
Incline DB Curl - 3 sets of 12 reps.
My Fit Bit is total crap! I could feel my heart trying to leave my chest on the C&P, must have been way over 150bpm, but when I checked, it was showing 90! What a waste of money that was.
Burwood said:
I'm sore today. Gave the legs a good hammering on the leg press and lunges. My butt cheeks feel like they've been used as a punch bag. Asking like a cowboy today 
I think that'll be the Lunges - I always get a sore backside when I go back to them after not doing them for a while.
chris watton said:
Burwood said:
I'm sore today. Gave the legs a good hammering on the leg press and lunges. My butt cheeks feel like they've been used as a punch bag. Asking like a cowboy today
I think that'll be the Lunges - I always get a sore backside when I go back to them after not doing them for a while.
doing 50kg bench presses today, 5x5. first 4 sets I did 5reps but felt like the next rep would put me in failure. last set I decided to go AMRAP, i managed 8 with the last 3 being pause reps with the bar as close (but not touching) my chest. I don't know how I did it, but it seems like I really need to work on my form. not sure on where though.
Cheers MC!
Today:
Squats 5x20@60kg
Glute Bridges ------------- Had to give up as my back was too tight.
Leg Ext. 5x10@50kg
Hamstring Curl 5x10@45kg
Smith Calf Raises 6x15-20@80kg
Got mad back pump again halfway through the squats, took me a long time to get them done...
Sets of 20 though, I like them!
Today:
Squats 5x20@60kg
Glute Bridges ------------- Had to give up as my back was too tight.
Leg Ext. 5x10@50kg
Hamstring Curl 5x10@45kg
Smith Calf Raises 6x15-20@80kg
Got mad back pump again halfway through the squats, took me a long time to get them done...
Sets of 20 though, I like them!
Had quite a monster chest and back session today. Never meant to do so much when I first started, it just panned out that way. I then stayed on to help my step son do his 5x5..
My weight this morning was 70.3kg, lightest I have been for over 30 years!
Bench Press - 10 sets of 12-1 rep (pyramid style, start light, heavy singles in the middle and stripping plates on last few sets) 70-130-90kg
Incline Bench Press - 4 sets of 12 reps
DB Fly's (flat bench) - 4 sets of 12 reps
DB Pull Overs (cross-bench) - 4 sets of 12 reps
Chest Dips - 4 sets of 12 reps
Wide grip Pull Ups - 4 sets of 12-10 reps
Deadlift - 3 sets of 10, 6 & 4 reps
BB BOR - 3 sets of 12 reps (O/H) - 3 sets of 12-9 reps (U/H)
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row - 4 sets of 12 reps
Reverse Grip Pull Ups - 4 sets of 12-10 reps
Leg Press - 5 sets of 12 reps followed by 7 sets of 10-3 reps
Then, I stayed down to help Ethan, my step son: He did:
Box Squats - 5x5 (up to 72.5kg)
Bench Press - 5x5 (up to 52.5kg)
BB BOR - 3 sets of 5 reps (O/H) - 3 sets of 5 reps (U/H) (52.5kg)
T-Bar Row - 4x8 (40kg)
Deadlift - 3x5 (70,80,90kg)
Feel nice and achy now...
My weight this morning was 70.3kg, lightest I have been for over 30 years!
Bench Press - 10 sets of 12-1 rep (pyramid style, start light, heavy singles in the middle and stripping plates on last few sets) 70-130-90kg
Incline Bench Press - 4 sets of 12 reps
DB Fly's (flat bench) - 4 sets of 12 reps
DB Pull Overs (cross-bench) - 4 sets of 12 reps
Chest Dips - 4 sets of 12 reps
Wide grip Pull Ups - 4 sets of 12-10 reps
Deadlift - 3 sets of 10, 6 & 4 reps
BB BOR - 3 sets of 12 reps (O/H) - 3 sets of 12-9 reps (U/H)
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row - 4 sets of 12 reps
Reverse Grip Pull Ups - 4 sets of 12-10 reps
Leg Press - 5 sets of 12 reps followed by 7 sets of 10-3 reps
Then, I stayed down to help Ethan, my step son: He did:
Box Squats - 5x5 (up to 72.5kg)
Bench Press - 5x5 (up to 52.5kg)
BB BOR - 3 sets of 5 reps (O/H) - 3 sets of 5 reps (U/H) (52.5kg)
T-Bar Row - 4x8 (40kg)
Deadlift - 3x5 (70,80,90kg)
Feel nice and achy now...
Edited by chris watton on Friday 1st July 18:58
didelydoo said:
Well done - you make it look so easy!Yeah, saw that on IG...good work!!
Another top session today, really enjoy training with my mate.
Military Press 3x15@20kg, 3x10@40kg, 5x6-8@60kg
Superset x5:
Barbell Upright Rows 5x10@40kg/
Lat Raises 5x6-8@14kg
Arnold Press 5x6-8@18kg
Smith Shrugs 2x10, 3x15@100kg
Got such a pump on after the upright rows everything else was bloody hard work.
Another top session today, really enjoy training with my mate.
Military Press 3x15@20kg, 3x10@40kg, 5x6-8@60kg
Superset x5:
Barbell Upright Rows 5x10@40kg/
Lat Raises 5x6-8@14kg
Arnold Press 5x6-8@18kg
Smith Shrugs 2x10, 3x15@100kg
Got such a pump on after the upright rows everything else was bloody hard work.
Another super busy week of training, more emphasis on the bike than the gym though. Monday pull ups at home - 100. Tuesday was 40 life shortening minutes on the turbo. Wednesday pull ups at home. Thursday was a hilly group ride. Friday back to the gym - nothing spectacular however did a little strength test on the bench - 120kg for 10 reps, which shows the strength is still there. A good sign.
Yesterday gym again - really light weights with lots of reps, up to 30 per set. Really was quite enjoyable, a different sort of burn. Followed by an easy session on the bike.
Today 120 pull ups at home and then a fast hilly ride this evening. Have been feeling fairly tired recently but I think that's normal for someone that trains quite hard.
Yesterday gym again - really light weights with lots of reps, up to 30 per set. Really was quite enjoyable, a different sort of burn. Followed by an easy session on the bike.
Today 120 pull ups at home and then a fast hilly ride this evening. Have been feeling fairly tired recently but I think that's normal for someone that trains quite hard.
Edited by mcelliott on Sunday 3rd July 20:26
Just finished my workout for today. Not so good, needed many warm up sets for C&P, as my shoulder still isn't 100%, more like 60%..
BB Clean and Press - 6 sets of 5 reps (not counting warm ups)
Bench Press - 4 sets of 12-8 reps (slow, paused reps, medium weight - it did hurt a little when the bar was on chest)
DB Fly's - 4 sets of 12 reps
DB Pull Over - 4 sets of 12-8 reps
Wide Grip Pull Ups (neck to bar) - 4 sets of 10 reps (just! These were difficult today)
BB BOR - 3 x 12-10 (O/H) - 3 x 12-8 (U/H)
T-Bar Rows - 4 x 12-8 reps
Seated Pulley Rows - 4x12 reps
Reverse grip Pull Ups - 3x10
Leg Press - 7x12-2 (up to 320kg worth of plates today..)
Was meant to do Rack Pulls in my back routine, but was too wasted, old!
BB Clean and Press - 6 sets of 5 reps (not counting warm ups)
Bench Press - 4 sets of 12-8 reps (slow, paused reps, medium weight - it did hurt a little when the bar was on chest)
DB Fly's - 4 sets of 12 reps
DB Pull Over - 4 sets of 12-8 reps
Wide Grip Pull Ups (neck to bar) - 4 sets of 10 reps (just! These were difficult today)
BB BOR - 3 x 12-10 (O/H) - 3 x 12-8 (U/H)
T-Bar Rows - 4 x 12-8 reps
Seated Pulley Rows - 4x12 reps
Reverse grip Pull Ups - 3x10
Leg Press - 7x12-2 (up to 320kg worth of plates today..)
Was meant to do Rack Pulls in my back routine, but was too wasted, old!
Edited by chris watton on Monday 4th July 16:33
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