What training are you doing/have you done today? Vol.2

What training are you doing/have you done today? Vol.2

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mcelliott

8,626 posts

180 months

Thursday 11th August 2016
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Tonight 50km hilly ride over 700m of climbing, just over 30kph average. Very very windy conditions made for a tough old ride. 3 weeks tomorrow I'm off to the Pyrenees to start four days of riding through them. My CV feels awesome.

didelydoo

5,528 posts

209 months

Friday 12th August 2016
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smiffy180 said:
I think the mental block is that it feels heavy, and I'm lazy.
After I lifted it I thought another wasn't going up, I thought I was grinding that out, I don't have a concept of a slow rep, only fast.
I've read about intentionally pulling slow on a separate set to help this and also point out weaknesses. Any thoughts? Your grinding is amazing laughbiggrin
I was going to say you were being lazy, but didn't want to be rude biggrin

I'd not pull slow on purpose, just try to pull as explosively as you can every rep. You appear to give up on some reps far to early, keep pulling until it's going the wrong way, none of this drop it when it slows.... I don't grind on purpose, it only happens because that's as fast as I can pull it- i'm not a very explosive deadlifter (though I do seem to have the ability to keep going where most would give up I suppose)

I'd maybe practice heavy 18" deads- force you to grind as you'll not have the benefit of speed from the floor.

TheJimi

24,860 posts

242 months

Friday 12th August 2016
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This is an interesting issue for me.

I too am rubbish at grinding deads.  I put this down to me being quite an explosive lifter, so when I do hit a wall, I find it much harder to keep powering through.  I don't wear a belt or straps either, which probably doesn't help. Although, I'm considering adding a belt for 90 - 100% effort work.

There's no rhyme or reason to it though; sometimes I do it, other times it's insurmountable.

I agree with diddely though. Smiffy  - you're definitely giving up a wee bit too easily.  That rep went up quick, and with what looked like lots of power.  You had at least another in the tank, imo.

Can I suggest a slightly different tack?

Do as diddely suggests above but train without the belt for a while, keep pushing it, but do it beltless.

smiffy180

6,018 posts

149 months

Friday 12th August 2016
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TheJimi said:
This is an interesting issue for me.

I too am rubbish at grinding deads.  I put this down to me being quite an explosive lifter, so when I do hit a wall, I find it much harder to keep powering through.  I don't wear a belt or straps either, which probably doesn't help. Although, I'm considering adding a belt for 90 - 100% effort work.

There's no rhyme or reason to it though; sometimes I do it, other times it's insurmountable.

I agree with diddely though. Smiffy  - you're definitely giving up a wee bit too easily.  That rep went up quick, and with what looked like lots of power.  You had at least another in the tank, imo.

Can I suggest a slightly different tack?

Do as diddely suggests above but train without the belt for a while, keep pushing it, but do it beltless.
I tried beltless training and all it did was make me better at beltless training hah.
I can pull about 50kg less without a belt, not tried a proper PB without but 260 is easy enough.
I should have been doing triples with that for 4 sets, instead I did singles, I'm going to have to learn to grind.
I use 15" where power is weak currently, 18" is decent and 12" would be too low as I'm still explosive from there.

Saying all this, I do pull slower without a belt though so perhaps I should throw it in. But when do I do it?
I've got a program to get as close to 380 suited as possible for the end of October, should I just throw a heavy set in after my main?

Gecko1978

9,603 posts

156 months

Friday 12th August 2016
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well today set a new PB of 30kg each hand for bench press (dumbells) and 25kg bar fly quite pleased with that. Bench was a set of 6 BF was set of ten (t sets infact). I tried 32kg next set on the BP but needed a spot under elbox each lift and managed 4 so not counting that.

But hey started lifting in March after 15 years of being a fatty (well more just lazy) and gone from 12.5kg to 30kg in what 6 months, though I suspect now progress will be much slower but hey how 35kg is target for end of year.


chris watton

22,477 posts

259 months

Friday 12th August 2016
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Good for you, Gecko1978! smile

___________________________________________________________________________________________________________________________________________________________

Today, it turned out, was monster workout day.

Warm ups - bike rollers and 2x20 reps of back extensions and a set of 30 press ups.

Bench Press - 4x12 and 1x8
DB Fly's - 4x12
Chest Dips - 4x12
DB cross-bench Pullover - 4x12-8

Wide grip Pull Up (chest to bar) - 4x12-10
BB BOR - 3x12-8 (O/H) - 3x10-8 (U/H)
T-Bar Row - 4x12-8
Seated Pulley Row - 4x12
Rack Pull - 3x5 - 3x1
Wide grip Pull Ups (neck to bar) - 4x12-8

Low Pulley Lat raises - 4x20-12
Face Pulls - 4x12-10
Wide grip Upright Row - 3x10-4

Leg Press - 5x12-5

I then stayed on to help step son, he did:

Box Squats - 5x5
BB Clean and Press - 5x5
BB BOR - 3x5 (O/H) - 3x5 (U/H)
T-Bar Row - 4x8
Deadlift - 2x5 and 1x10 with 100kg - He's gonna ache tomorrow!

Rotator cuff seems to be taking an age to recover, dammit..

smiffy180

6,018 posts

149 months

Friday 12th August 2016
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chris watton said:
Rotator cuff seems to be taking an age to recover, dammit..
Do you stretch the chest off regularly?
Have you tried Y-raises?

chris watton

22,477 posts

259 months

Friday 12th August 2016
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smiffy180 said:
chris watton said:
Rotator cuff seems to be taking an age to recover, dammit..
Do you stretch the chest off regularly?
Have you tried Y-raises?
Hi Smiffy. yes, I do those, and a few other exercises that my physio showed me, I even bought some more resistance bands (with a lot less resistance)

Any vertical pushing is still quite painful, bench isn't so bad, but can feel it when bar is at chest and the initial push back up.

I daren't stop training altogether until it heals completely, as it could take months!

Johnny

9,652 posts

283 months

Friday 12th August 2016
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Post - night shift session today. Was keen but feeling pretty knackered after fk all sleep. Again.

Deadlifts up to a few triples @140kg

Tried using straps for the first time which I enjoyed.

Then just hit a load of core stuff - barbell Russuin twists, weighted sit ups, medicine ball Russian twists.

Sat watching the olympics and I'm incredibly sore so can't have been too bad a session!

smiffy180

6,018 posts

149 months

Saturday 13th August 2016
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chris watton said:
smiffy180 said:
chris watton said:
Rotator cuff seems to be taking an age to recover, dammit..
Do you stretch the chest off regularly?
Have you tried Y-raises?
Hi Smiffy. yes, I do those, and a few other exercises that my physio showed me, I even bought some more resistance bands (with a lot less resistance)

Any vertical pushing is still quite painful, bench isn't so bad, but can feel it when bar is at chest and the initial push back up.

I daren't stop training altogether until it heals completely, as it could take months!
I had an issue, it's much better now, but I just ploughed on through avoiding exercises that triggered it.
Now it gives me little to no issue, I found flat dumbbell chest press was the best to get around bench setting it off.


Tonight's session:
137.5kg x3 OHP PB
100kg x5 strict press
200kg squat single (was not feeling it today so called it early on squats)
145lb flat dumbbell chest press x5 PB
150kg paused bench x5 PB
Dips x5
95kg tricep push down x3 PB

Johnny

9,652 posts

283 months

Saturday 13th August 2016
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Hard session today. Felt tired, and sore from yesterday's deads. Still managed a PB though. It's days like this that count.

Military Press 3x10@40kg, 2x6@60kg, 2x5@70kg, 1x1@80kg (PB)
Barbell Upright Rows 5x10@50kg
Arnold Press 5x10@20kg
Superset:
Face Pulls 5x10@27.5kg/Straight Bar Cable Front Raises 5x1015kg
Smith Shrugs 5x10@100kg

mcelliott

8,626 posts

180 months

Sunday 14th August 2016
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Quick update - Friday back to the gym, certainly nowhere near pb condition but feel good. Saturday morning super easy spin on the bike just to spin the legs. Later on, 120 pull-ups and 250 dips at home. This morning 90 lumpy km on the bike, steady rather than spectacular, 30kph average. Then back to the gym this evening, did ten sets of ten of the following: Shoulder press, bench press and pull ups. So 300 reps done and dusted in 45 minutes with no rest. Sore.

Johnny

9,652 posts

283 months

Monday 15th August 2016
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Another hard session, still feeling tired. Was good though, and got another PB for reps on BOR.

Varied things a bit today and really felt the lat pulldowns by doing them later.

6x5 Pull Ups
BOR 2x10@60, 2x10@80, 1x8,1x4@100kg (Alt. Pro/Sup)
Upper Back Row Machine, Cables 5x10@65kg (Maxed out)
Seated Cable Row 5x15@35kg
Plate Lat Pull Down 5x10@80kg
One Arm Row 2x8/side@40kg
Reverse Cable Cross 5x10 @6.25kg/side

Getting some nice vascularity on my back. Love that.

mcelliott

8,626 posts

180 months

Tuesday 16th August 2016
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40-odd km on the bike this evening, pretty lumpy, despite a crappy head/cross-wind and lots of traffic 33.5kph average. Nice and strong. Then mini home workout as soon as I got off the bike, 90 pull ups and 180 dips. Still keeping a degree of muscularity despite killing it on the bike.

chris watton

22,477 posts

259 months

Wednesday 17th August 2016
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Monday and today more or less the same:

Squats - 5x5
Leg press - 5x12-5
Bench Press - 5x12-5
Power Clean - 8x2
BB Standing Press - 5x5
Pendlay Row - 5x5
Deadlift - 3x5

Edited by chris watton on Wednesday 17th August 18:47

mcelliott

8,626 posts

180 months

Wednesday 17th August 2016
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Easy 30 mins on the turbo, then pull-ups

Johnny

9,652 posts

283 months

Thursday 18th August 2016
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Top arm session today

6x10-15 Bodyweight Dips
5x8 French Press EZ Bar @50kg
6x10 Overhead Rope Ext. @32.5kg (5kg up on normal)
Dropset x3:
Tricep Straight Bar Pushdown 5x6-12@30/25/20/15/10kg
Barbell Curls 8x15
Superset x6:
Barbell Curls 5x10
DB Curls 10@26kg (Singles)
Curls to failure @8kg DBs

mcelliott

8,626 posts

180 months

Thursday 18th August 2016
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49km on the bike tonight, 714m of climbing and just about 30kph average. Was done as a group ride, well half and half actually, waiting around for slower riders just a little bit frustrating. Legs felt good though. Gym tomorrow smile

smiffy180

6,018 posts

149 months

Thursday 18th August 2016
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I was helping out at World's Strongest Disabled Man over the weekend and what they can do is just ridiculous.
There was even a blind guy doing log press!!!
For the atlas stone part of it, I reluctantly put the stones onto the barrels in preparation for that event, I say reluctantly because I had no tacky, no sleeves and apparently no one else could shift the 110kg (dusty) stone laugh and ended up with a tendon injury which is what I was trying to avoid!
If you've never done stones and got it, it's the equivalent pain of going too heavy on the biceps too quick without a warm up and then being unable to use your arms for next week or so.

Saying all that, although I've had to be very careful not to set it off, I've had a good week so far.

Tonight's PB's were:
135kg x4 OHP
230kg x4 highbar squat with a couple spare in the tank.
150kg x6 paused bench.

After 4th September I'm doing a peaking program that looks brutal but probably the kick up the arse I need.

Gecko1978

9,603 posts

156 months

Friday 19th August 2016
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Gecko1978 said:
well today set a new PB of 30kg each hand for bench press (dumbells) and 25kg bar fly quite pleased with that. Bench was a set of 6 BF was set of ten (t sets infact). I tried 32kg next set on the BP but needed a spot under elbox each lift and managed 4 so not counting that.

But hey started lifting in March after 15 years of being a fatty (well more just lazy) and gone from 12.5kg to 30kg in what 6 months, though I suspect now progress will be much slower but hey how 35kg is target for end of year.
SO after doing that for a few more session (same routine) I spoke to Gym Staff and they were mouth agog..."You do same 7 things each session"..yes says me.

So after pointing out how dumb that was they wrote me a plan which I am on day 2 of today basically all muscle groups sperated out an exercised over 4 days (6 hours) so as to give each muscel group time to heal.

My bench press which I have not done since starting this programe (as day two today) hit a max of 32Kg per hand and 30kg for 9 so know I am going right direction but now more focused.

Also was surprised how I could wide row 50kg (20kg Olympic bar with 30kg weights) for sets of 12. Just need to get my position / form better.

Onwards an upwards
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