What training are you doing/have you done today? Vol.2
Discussion
Good session today. I have been concentrating mainly on all areas of chest and back over the past two months, as my (vertical plane)pushing has been limited due to rotator cuff problems, which is now getting better, as is my lower back from that fateful box squat session I stupidly did on my week off. Legs, chest and back muscles seem to be going through another little 'growth spurt' at last, which is nice..
Anyway, today:
Bench Press - 7 sets of 12-3 reps (up to 120kg) and a final drop set of 9 reps with 100kg
Incline bench Press - 4 sets of 12-10 reps (up to 80kg, this affects my rotator cuff more than flat bench and hurts when bar reaches chin..)
Chest Dips - 4 sets of 12 reps
DB cross-bench Pullover - 4 sets of 14-8 reps
Wide Grip Pull Ups (chest to bar) - 4 sets of 12-10 reps
One Arm DB Row - 4 sets of 12-8 reps (up to 62kg)
T-Bar Row - 4 sets of 12-8 reps (up to 85kg)
Deadlift - 3 sets of 10, 6 & 4 reps (only 120,130,140kg to give lower back a little workout)
Seated Pulley Row (neutral grip) - 4 sets of 12 reps (up to 82.5kg)
Wide grip Pull Ups (neck to bar) - 4 sets of 10-5 reps
Face Pulls - 4 sets of 12-10 reps
Leg press - 5 sets of 12-8 reps
Was meant to do a couple of light shoulder exercises, but was totally wasted by the end.
Anyway, today:
Bench Press - 7 sets of 12-3 reps (up to 120kg) and a final drop set of 9 reps with 100kg
Incline bench Press - 4 sets of 12-10 reps (up to 80kg, this affects my rotator cuff more than flat bench and hurts when bar reaches chin..)
Chest Dips - 4 sets of 12 reps
DB cross-bench Pullover - 4 sets of 14-8 reps
Wide Grip Pull Ups (chest to bar) - 4 sets of 12-10 reps
One Arm DB Row - 4 sets of 12-8 reps (up to 62kg)
T-Bar Row - 4 sets of 12-8 reps (up to 85kg)
Deadlift - 3 sets of 10, 6 & 4 reps (only 120,130,140kg to give lower back a little workout)
Seated Pulley Row (neutral grip) - 4 sets of 12 reps (up to 82.5kg)
Wide grip Pull Ups (neck to bar) - 4 sets of 10-5 reps
Face Pulls - 4 sets of 12-10 reps
Leg press - 5 sets of 12-8 reps
Was meant to do a couple of light shoulder exercises, but was totally wasted by the end.
Good weekend of training, Saturday consisted of really easy leg spin on the bike with some pull ups and dips at home. Yesterday 70km on the bike, lumpy rather than hilly, fantastic weather, legs felt really good. Popped to the gym in the evening for more or less a repeat of Friday's session, feel like a newbie - good stuff. This evening, 100 pull ups and 200 dips at home, done and dusted.
Great day today.
Headed to the gym undecided between deads or heavy leg press. Decided on the press.
Previously hit 400kg (440 with a bit of help) so as I was alone was aiming for 400 again, but just kept going - finishing up with 500kg for 3. Could have gone heavier I think but was feeling it by that point so erred on the side of being able to walk later!
Leg Press 1x10@200, 1x8@240/280/320/360, 1x6@380/400, 1x4@420/440/460, 1x3@480/500kg
Raised Sumo Deadlift with 40kg DB 5x10
So f
king happy with that!
Headed to the gym undecided between deads or heavy leg press. Decided on the press.
Previously hit 400kg (440 with a bit of help) so as I was alone was aiming for 400 again, but just kept going - finishing up with 500kg for 3. Could have gone heavier I think but was feeling it by that point so erred on the side of being able to walk later!
Leg Press 1x10@200, 1x8@240/280/320/360, 1x6@380/400, 1x4@420/440/460, 1x3@480/500kg
Raised Sumo Deadlift with 40kg DB 5x10
So f
king happy with that!300kg yoke 20m 8.9secs PB 
https://youtu.be/qqolhra63OM
Hugeeee PB to be honest, in my last comp I did 320 in about 18 secs over 15m!
Haven't touched it since then, done a form tweak and voila I'm back on track to play with the big boys
https://youtu.be/qqolhra63OM
Hugeeee PB to be honest, in my last comp I did 320 in about 18 secs over 15m!
Haven't touched it since then, done a form tweak and voila I'm back on track to play with the big boys
Good week of training so far - Monday, my pull ups and dips at home. Tuesday the weather was really st here so intervals on the turbo - fking horrible. Wednesday rest day, then this evening out with the guys I'm riding through the Pyrenees with - 50km with 766m of climbing, just shy of 31kph average. Felt real good. Gym tomorrow, emphasis is still on the bike for the time being, but I'm feeling pretty good at the gym as well. One thing to note is my appetite. It's always been big but just recently - fk me it's almost out of control. Think I might have worms!
t here so intervals on the turbo - fking horrible. Wednesday rest day, then this evening out with the guys I'm riding through the Pyrenees with - 50km with 766m of climbing, just shy of 31kph average. Felt real good. Gym tomorrow, emphasis is still on the bike for the time being, but I'm feeling pretty good at the gym as well. One thing to note is my appetite. It's always been big but just recently - fk me it's almost out of control. Think I might have worms!More PB's today
Just rep ones.
125kg x6 OHP PB https://youtu.be/ZnVlScYS9jo
100kg x4 strict press PB
210kg x6 highbar squat PB (technically a rep PB as never attempted it before)
70kg x4 flat dumbbell press PB
150kg x3 paused bench PB (bodyweight for sure, not sure on reps but I think it is)
Dips x6 PB (adding 1 a week so far!)
Just rep ones.
125kg x6 OHP PB https://youtu.be/ZnVlScYS9jo
100kg x4 strict press PB
210kg x6 highbar squat PB (technically a rep PB as never attempted it before)
70kg x4 flat dumbbell press PB
150kg x3 paused bench PB (bodyweight for sure, not sure on reps but I think it is)
Dips x6 PB (adding 1 a week so far!)
Lots of people on here doing well of late!
Todays slog:
Bench Press - 5x12 plus 1x5
DB Fly's -4x12
Chest Dips - 4x12
DB Cross Bench Pullover - 4x12-10
Wide Grip Pull Ups (chest to bar) - 4x12-10
BB BOR (overhand) - 3x12-8
BB BOR (underhand) - 3x10-6
T-Bar Row - 4x12-8
Seated Pulley Row - 4x12
Rack Pull - 4x5
Wide grip Pull Ups (neck to bar) - 4x10-5
Low Pulley Lat Raises - 4x12
Face Pulls - 4x12-10
Wide Grip Upright Row - 3x10-4
EZ Preacher Curls - 4x12-6
I bought a skipping rope to help with warm ups that arrived today, need some practice, could barely do one! Didn't help that my shoulders were shot when trying..
Todays slog:
Bench Press - 5x12 plus 1x5
DB Fly's -4x12
Chest Dips - 4x12
DB Cross Bench Pullover - 4x12-10
Wide Grip Pull Ups (chest to bar) - 4x12-10
BB BOR (overhand) - 3x12-8
BB BOR (underhand) - 3x10-6
T-Bar Row - 4x12-8
Seated Pulley Row - 4x12
Rack Pull - 4x5
Wide grip Pull Ups (neck to bar) - 4x10-5
Low Pulley Lat Raises - 4x12
Face Pulls - 4x12-10
Wide Grip Upright Row - 3x10-4
EZ Preacher Curls - 4x12-6
I bought a skipping rope to help with warm ups that arrived today, need some practice, could barely do one! Didn't help that my shoulders were shot when trying..
https://youtu.be/zQp-mmUCU9o
340kg yoke attempt from today, went in absolutely battered, aching but needed a feel for the weight. 16secs 20m (an actual 20m this time
) PB.
Fresh set of legs and I think I can knock this down a couple secs.
340kg yoke attempt from today, went in absolutely battered, aching but needed a feel for the weight. 16secs 20m (an actual 20m this time
) PB.Fresh set of legs and I think I can knock this down a couple secs.
rowing.machine for the first time in over a year today. Used to be able to manage 15-20 minutes yet I struggled to do 5! Stopped at That, got up, could feel my lower abs be extremely tense. Totally crap at it now so stayed on the cross trainer until closing time(40min). Really need to get back into it
Today was a full-fat chest and back workout, which I think covered most of the bases for the two muscle groups:
Bench Press - 6 sets of 12-5 reps finishing with a drop set of 16 reps with 85kg
Incline Bench Press - 4 sets of 12-10 reps
DB Fly's (flat bench) - 4 sets of 12 reps
Chest Dips - 4 sets of 12 reps
DB cross-bench Pullover - 4 sets of 12 reps
Wide grip Pull Up (neck to bar - weighted) - 5 sets of 5 reps
DB One Arm Row - 4 sets of 12-8 reps
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row - 4 sets of 12 reps
Deadlift - 6x1
Reverse grip Pull Up (weighted) - 4 sets of 10-7 reps
Leg press - 6 sets of 12-2 reps
I then stayed down to help step son do his 5x5 which was:
Box Squats - 5x5
BB Clean and Press - 5x5 (He tells me that these kill him more than any other exercise..)
BB BOR (U/H) - 3x5 - BB BOR (O/H) - 3x5
T-Bar Row - 4x8
Deadlift - 3x5
Step son's now gone to bed, not to seen until much later this evening, no doubt
Bench Press - 6 sets of 12-5 reps finishing with a drop set of 16 reps with 85kg
Incline Bench Press - 4 sets of 12-10 reps
DB Fly's (flat bench) - 4 sets of 12 reps
Chest Dips - 4 sets of 12 reps
DB cross-bench Pullover - 4 sets of 12 reps
Wide grip Pull Up (neck to bar - weighted) - 5 sets of 5 reps
DB One Arm Row - 4 sets of 12-8 reps
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row - 4 sets of 12 reps
Deadlift - 6x1
Reverse grip Pull Up (weighted) - 4 sets of 10-7 reps
Leg press - 6 sets of 12-2 reps
I then stayed down to help step son do his 5x5 which was:
Box Squats - 5x5
BB Clean and Press - 5x5 (He tells me that these kill him more than any other exercise..)
BB BOR (U/H) - 3x5 - BB BOR (O/H) - 3x5
T-Bar Row - 4x8
Deadlift - 3x5
Step son's now gone to bed, not to seen until much later this evening, no doubt
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