What training are you doing/have you done today? Vol.2
Discussion
Had a really good session today, surprisingly. Seems everything is going good again.
Worked up to the easiest 115kg x6 push press I've ever done, had plenty more in me but will up weight next week instead of pumping loads out.
90kg x5 strict press.
130lb flat dumbbell press x7 (last one assisted)
140kg paused flat bench x6
Bodyweight dips x4,2,1 (I can't believe I can actually do them!
)
80kg tricep push down x6, 90kg x4
All of the above PB's too
I'm also receiving some vitargo tomorrow, going to try intraworkout consisting of vitargo and EAA's. See what difference it makes to workouts
Worked up to the easiest 115kg x6 push press I've ever done, had plenty more in me but will up weight next week instead of pumping loads out.
90kg x5 strict press.
130lb flat dumbbell press x7 (last one assisted)
140kg paused flat bench x6
Bodyweight dips x4,2,1 (I can't believe I can actually do them!
) 80kg tricep push down x6, 90kg x4
All of the above PB's too
I'm also receiving some vitargo tomorrow, going to try intraworkout consisting of vitargo and EAA's. See what difference it makes to workouts
Morning session>
Front squat: 3x 60,80,100,120kg 1x 140,160,185kg 3x 140,140,140kg
185kg - https://www.instagram.com/p/BH3zhDNBLxy/?
Leg press: up to a heavy set
Good mornings: 10x 80,80,80kg
Squat jumps: 10x 80,90,100kg
Ham curls: 3 heavy sets
Not bad, different form my std leg sessions. Liking the jumps.
Front squat: 3x 60,80,100,120kg 1x 140,160,185kg 3x 140,140,140kg
185kg - https://www.instagram.com/p/BH3zhDNBLxy/?
Leg press: up to a heavy set
Good mornings: 10x 80,80,80kg
Squat jumps: 10x 80,90,100kg
Ham curls: 3 heavy sets
Not bad, different form my std leg sessions. Liking the jumps.
Early afternoon session, but stayed to help step son do his 5x5.
left shoulder did have an adverse effect on my Bench today (could tell immediately, even with a 40kg warm up weight), so stayed light with higher reps, and was the only pushing exercise I did, cancelled out the Incline Bench..
Chest, back, shoulders and legs:
Bench Press - 5 sets of 20-14 reps (only 75-80kg though)
DB Chest Fly's - 4x12 (5 second paused rest in-between each set)
DB Pullover - 4x12
Chest Dips - 4x12
Wide Grip Pull Ups (back of neck to bar) - 4x12-10 reps
BB BOR - 3x12-8 reps(O/H) - 3x12-10 reps (U/H)
T-Bar Row - 4x12-8 reps
Seated Pulley Row - 4x12 reps
Rack Pull - 3x5 reps
Reverse Grip Pull Ups - 4x10 reps
Low Pulley Lat Raises - 4x12-8 reps
Face Pulls - 4x12-10 reps
Leg Press - 10x12-2 reps (up to 330kg, plus whatever the sled weighs..)
Had my post workout protein shake then helped stepson do his routine. Very shattered now..
left shoulder did have an adverse effect on my Bench today (could tell immediately, even with a 40kg warm up weight), so stayed light with higher reps, and was the only pushing exercise I did, cancelled out the Incline Bench..
Chest, back, shoulders and legs:
Bench Press - 5 sets of 20-14 reps (only 75-80kg though)
DB Chest Fly's - 4x12 (5 second paused rest in-between each set)
DB Pullover - 4x12
Chest Dips - 4x12
Wide Grip Pull Ups (back of neck to bar) - 4x12-10 reps
BB BOR - 3x12-8 reps(O/H) - 3x12-10 reps (U/H)
T-Bar Row - 4x12-8 reps
Seated Pulley Row - 4x12 reps
Rack Pull - 3x5 reps
Reverse Grip Pull Ups - 4x10 reps
Low Pulley Lat Raises - 4x12-8 reps
Face Pulls - 4x12-10 reps
Leg Press - 10x12-2 reps (up to 330kg, plus whatever the sled weighs..)
Had my post workout protein shake then helped stepson do his routine. Very shattered now..
Had a really good session today!
Firstly, I built something that didn't break!
the deadlift blocks survived with no creaks or signs or breaking!
Secondly, 18" has been a real burden since the weight loss last year. Back in March? I only managed 250kg which was a bodyweight PB and couldn't budge any more.
Since then I've worked on addressing it but not as a priority so was hugely surprised to hit 260x6 followed by 300!
https://youtu.be/gj0rp9whMgE
Firstly, I built something that didn't break!
the deadlift blocks survived with no creaks or signs or breaking! Secondly, 18" has been a real burden since the weight loss last year. Back in March? I only managed 250kg which was a bodyweight PB and couldn't budge any more.
Since then I've worked on addressing it but not as a priority so was hugely surprised to hit 260x6 followed by 300!
https://youtu.be/gj0rp9whMgE
Burwood said:
Welcome back Didley. I thought you'd snapped your s
t 
are you still doing the comp later this year and doing a proper cut?
I'm perpetually training, never to be broken t are you still doing the comp later this year and doing a proper cut? Currently strength training for strongman, getting bigger/stronger and see how it goes. Maybe cut for BB start of next year, or maybe stick with Strongman if it's going well. We shall see!
smiffy180 said:
Had a really good session today!
Firstly, I built something that didn't break! the deadlift blocks survived with no creaks or signs or breaking!
Secondly, 18" has been a real burden since the weight loss last year. Back in March? I only managed 250kg which was a bodyweight PB and couldn't budge any more.
Since then I've worked on addressing it but not as a priority so was hugely surprised to hit 260x6 followed by 300!
https://youtu.be/gj0rp9whMgE
300 looked easy!Firstly, I built something that didn't break!
the deadlift blocks survived with no creaks or signs or breaking! Secondly, 18" has been a real burden since the weight loss last year. Back in March? I only managed 250kg which was a bodyweight PB and couldn't budge any more.
Since then I've worked on addressing it but not as a priority so was hugely surprised to hit 260x6 followed by 300!
https://youtu.be/gj0rp9whMgE
smiffy180 said:
Had a really good session today!
Firstly, I built something that didn't break! the deadlift blocks survived with no creaks or signs or breaking!
Secondly, 18" has been a real burden since the weight loss last year. Back in March? I only managed 250kg which was a bodyweight PB and couldn't budge any more.
Since then I've worked on addressing it but not as a priority so was hugely surprised to hit 260x6 followed by 300!
https://youtu.be/gj0rp9whMgE
My reckoning I'd that you should be able to do around 50kg more from 18" than from the ground. It's bizarre you pull more from the ground! A bit of 18" work could net you a big ground pb imo.Firstly, I built something that didn't break!
the deadlift blocks survived with no creaks or signs or breaking! Secondly, 18" has been a real burden since the weight loss last year. Back in March? I only managed 250kg which was a bodyweight PB and couldn't budge any more.
Since then I've worked on addressing it but not as a priority so was hugely surprised to hit 260x6 followed by 300!
https://youtu.be/gj0rp9whMgE
Morning.
Had plans for a decent day Thursday, laps of Hillingdon circuit on the bike with the wife, followed by chest at the gym
Unfortunately the wife took a little (silly, low speed) tumble right at the end of our ride and managed to fractured her elbow so the rest of the day was spent in A&E before heading home. Gutted as it mean she can't do RideLondon with me, plus I'd finally got her riding on the road with me
Up early to train at home yesterday before a training course in the city, and planned to hit the gym when I got home. Ended up with a banging headache, so home and bed early. Think I needed it!
Today was the first morning I've not trained before work in weeks. Listening to my body and had an extra 20 mins in bed. Will throw some weight up when I get home if i'm feeling it, if not the a decent session at the gym tomorrow.
Had plans for a decent day Thursday, laps of Hillingdon circuit on the bike with the wife, followed by chest at the gym
Unfortunately the wife took a little (silly, low speed) tumble right at the end of our ride and managed to fractured her elbow so the rest of the day was spent in A&E before heading home. Gutted as it mean she can't do RideLondon with me, plus I'd finally got her riding on the road with me
Up early to train at home yesterday before a training course in the city, and planned to hit the gym when I got home. Ended up with a banging headache, so home and bed early. Think I needed it!
Today was the first morning I've not trained before work in weeks. Listening to my body and had an extra 20 mins in bed. Will throw some weight up when I get home if i'm feeling it, if not the a decent session at the gym tomorrow.
didelydoo said:
My reckoning I'd that you should be able to do around 50kg more from 18" than from the ground. It's bizarre you pull more from the ground! A bit of 18" work could net you a big ground pb imo.
It used to be like that!? I'm going to drop it to about 15" and work on that now, that seems to be a weak area for me.
Hopefully a big number is off up later this year!
Today>
Log ftoh: 3x85,85,95kg 1x 105,105 10x85
Frame carry: 200,200,240,260,200kg
https://www.instagram.com/p/BH7WysAhTqO/
That was that, can't get a good tech on the log when it's heavy...so work to be done. Frame felt heavy too, want to do at least 40kg more for the same distance, so work to be done there too.
Log ftoh: 3x85,85,95kg 1x 105,105 10x85
Frame carry: 200,200,240,260,200kg
https://www.instagram.com/p/BH7WysAhTqO/
That was that, can't get a good tech on the log when it's heavy...so work to be done. Frame felt heavy too, want to do at least 40kg more for the same distance, so work to be done there too.
This morning>
Strict axle: 5x60, 3x80, 1x90,100kg
Push press: 5x 80, 3x 90, 3x100, 5x5 90kg
CG bench: 3x100,120,125,130
BHN Smith: 10x80,80,80kg
DB lat raise SS face pulls: 3 sets
Done, nothing exciting- most stuff will be sub maximal repping in the 75-80% range going forward. Get this work in now, and strength should go up at the top end.
Strict axle: 5x60, 3x80, 1x90,100kg
Push press: 5x 80, 3x 90, 3x100, 5x5 90kg
CG bench: 3x100,120,125,130
BHN Smith: 10x80,80,80kg
DB lat raise SS face pulls: 3 sets
Done, nothing exciting- most stuff will be sub maximal repping in the 75-80% range going forward. Get this work in now, and strength should go up at the top end.
I've not been in here much at all lately, need to make more effort to post!
A few recent rep PBs...
Squat x 6 at 200kg
squat x 3 at 215kg (might have got 217 actually, can't remember)
DL x 6 at 230kg at 230kg
DL x 3 at 250kg (matched PB, done it before but feel like I've got more in me for 3)
Paused bench x 3 at 140kg (again can't remember if I got 145kg yet - need to post more often!)
Got the all england in a few weeks, but not really tapering for it as I'm focusing on British in October
A few recent rep PBs...
Squat x 6 at 200kg
squat x 3 at 215kg (might have got 217 actually, can't remember)
DL x 6 at 230kg at 230kg
DL x 3 at 250kg (matched PB, done it before but feel like I've got more in me for 3)
Paused bench x 3 at 140kg (again can't remember if I got 145kg yet - need to post more often!)
Got the all england in a few weeks, but not really tapering for it as I'm focusing on British in October
Saturday am
2nd week of 5/3/1 cycle, so 3x3 deadlifts working up to 137.5kg x 8, which works out (I think) at a 1rm of c.170-175kg which seems about right.
Assistance work was face pulls, reverse flyes, pull-ups, pendlay rows and some biceps work.
Tonight: 3rd (heavy) week, so squats and the plan is to work up to 117.5kg and a minimum of 6 reps.
2nd week of 5/3/1 cycle, so 3x3 deadlifts working up to 137.5kg x 8, which works out (I think) at a 1rm of c.170-175kg which seems about right.
Assistance work was face pulls, reverse flyes, pull-ups, pendlay rows and some biceps work.
Tonight: 3rd (heavy) week, so squats and the plan is to work up to 117.5kg and a minimum of 6 reps.
Cripes is it hot today!
Just finished a 2 hour session and, according to my fitbit app, I burned over 1k calories. (but TBH, FB is a bit crap and unreliable for weigh training..)
Bench Press - 8 sets of 12-8 reps (up to 95kg) and finished with a 9th set of 10 reps with 100kg.
DB Fly's (flat bench) - 4 x 12 reps with 10 second pause rest between sets
DB Pullovers - 4 sets of 12 reps
Chest Dips - 4 sets of 12 reps
Wide grip pull ups (to chest) - 4 sets of 12-10 reps
Deadlift - 3 sets of 5 reps
Pendlay Rows - 5 sets of 8-5 reps
T-Bar Rows - 4 sets of 12-8 reps
Seated Pulley Rows - 4 sets of 12 reps
Wide grip pull ups (to neck) - 4 sets of 12-7 reps
Low Pull Lat Raises - 4 sets of 12 reps
Face Pulls - 4 sets of 12-9 reps
Leg Press - 5 sets of 12-8 reps
Back Extension - 2x20
Just finished a 2 hour session and, according to my fitbit app, I burned over 1k calories. (but TBH, FB is a bit crap and unreliable for weigh training..)
Bench Press - 8 sets of 12-8 reps (up to 95kg) and finished with a 9th set of 10 reps with 100kg.
DB Fly's (flat bench) - 4 x 12 reps with 10 second pause rest between sets
DB Pullovers - 4 sets of 12 reps
Chest Dips - 4 sets of 12 reps
Wide grip pull ups (to chest) - 4 sets of 12-10 reps
Deadlift - 3 sets of 5 reps
Pendlay Rows - 5 sets of 8-5 reps
T-Bar Rows - 4 sets of 12-8 reps
Seated Pulley Rows - 4 sets of 12 reps
Wide grip pull ups (to neck) - 4 sets of 12-7 reps
Low Pull Lat Raises - 4 sets of 12 reps
Face Pulls - 4 sets of 12-9 reps
Leg Press - 5 sets of 12-8 reps
Back Extension - 2x20
Edited by chris watton on Monday 18th July 16:53
Another very hot day. I did mainly a power routine, with some stuff added on...
Leg Press (warm ups) - 2x12
Squat - 8x12-5 reps (Only up to 130kg, but lower back felt very tight, so didn't go any higher, figured I could do leg presses at the end to make up for lack of weight..)
Bench Press - 8 x 12-1 rep (up to 130kg)
DB Pullover - 4x12 (36kg)
Power Clean - 8x2 reps (up to 90kg)
Wide grip Pull Ups (neck to bar) Bodyweight plus 10kg - 5x5 reps - plus one last set of 10 reps with bodyweight.
Pendlay Row - 5x5 (100kg)
T-bar Row - 4 x 12-8 reps (70-80kg)
Seated Pulley Row - 4 x 12 reps (70-80kg)
Standing EZ BB Curl - 5 x 12-8 reps (up to 50kg)
Low Pulley Lat Raises - 4 x 12 reps
Face Pulls (rope) - 4 x 12-10 reps
Leg Press - 5 x 12-8 reps (up to 300kg worth of plates)
Looking back at all of that, it looks like too much, but it wasn't too bad, quite enjoyed it, especially the simple stuff at the end.
ETA - Spoke too soon, body now going into shock!
Oh, and some monster numbers (to me at least) there for some of your exercises, Didely, especially the DB Row!
Leg Press (warm ups) - 2x12
Squat - 8x12-5 reps (Only up to 130kg, but lower back felt very tight, so didn't go any higher, figured I could do leg presses at the end to make up for lack of weight..)
Bench Press - 8 x 12-1 rep (up to 130kg)
DB Pullover - 4x12 (36kg)
Power Clean - 8x2 reps (up to 90kg)
Wide grip Pull Ups (neck to bar) Bodyweight plus 10kg - 5x5 reps - plus one last set of 10 reps with bodyweight.
Pendlay Row - 5x5 (100kg)
T-bar Row - 4 x 12-8 reps (70-80kg)
Seated Pulley Row - 4 x 12 reps (70-80kg)
Standing EZ BB Curl - 5 x 12-8 reps (up to 50kg)
Low Pulley Lat Raises - 4 x 12 reps
Face Pulls (rope) - 4 x 12-10 reps
Leg Press - 5 x 12-8 reps (up to 300kg worth of plates)
Looking back at all of that, it looks like too much, but it wasn't too bad, quite enjoyed it, especially the simple stuff at the end.
ETA - Spoke too soon, body now going into shock!
Oh, and some monster numbers (to me at least) there for some of your exercises, Didely, especially the DB Row!
Edited by chris watton on Wednesday 20th July 17:21
Thanks Chris.
Today>
Front squat: 3x 60,80,100kg 1x 120,140,160kg 4x 145kg
Deadlift: 1x 100, 140,180,220,240kg
That was it really, back session took a lot out of me, so it was all hard going. plod along next week, then i'm on holiday for a week. Written up a wee 14 week program I'll be following after that.
Today>
Front squat: 3x 60,80,100kg 1x 120,140,160kg 4x 145kg
Deadlift: 1x 100, 140,180,220,240kg
That was it really, back session took a lot out of me, so it was all hard going. plod along next week, then i'm on holiday for a week. Written up a wee 14 week program I'll be following after that.
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