What training are you doing/have you done today? Vol.2
Discussion
Had a nice little workout today with step son.
I did:
Squats - 4x12-8 reps, 1x5 with 130kg, 1x5 with 140kg and 1x1 with 150kg - lower Back wasn't so bad today, but still very restrictive and feel a long way off from beating my 160kg PB.
Bench Press - 5x12 reps (up to 100kg)
DB Cross-Bench Pullovers - 4x12-8 reps
BB BOR - 3x8-5 (O/H) - 3x5 (U/H) - up to 95kg
Deadlift - 5x5-1 rep - up to 160kg - Daren't go any higher due to lower back still not 100%. Still feel a long way off to doing a 185kg PB.
Wide grip Pull Ups (weighted) - 5x5
Step son did:
Squats - 5x5 (up to 85kg, a PB for him)
Bench Press - 5x5 (up to 55kg) - He is over 6' and has long arms (and only weighs around 63kg), so struggles a little with these.
Incline Bench Press - 4x8 (40kg)
BB BOR - 3x5 (O/H) - 3x5 (U/H) - 55kg
Deadlift - 1x5 (100kg). he did 10 reps with 100 on Monday, and tried 120kg on Wednesday, when I wasn't there, and he failed. I told him off - he should have tried 105 first and then 110. He was still a little sore today hence the single set. He's now gone to bed for the rest of the afternoon...
I did:
Squats - 4x12-8 reps, 1x5 with 130kg, 1x5 with 140kg and 1x1 with 150kg - lower Back wasn't so bad today, but still very restrictive and feel a long way off from beating my 160kg PB.
Bench Press - 5x12 reps (up to 100kg)
DB Cross-Bench Pullovers - 4x12-8 reps
BB BOR - 3x8-5 (O/H) - 3x5 (U/H) - up to 95kg
Deadlift - 5x5-1 rep - up to 160kg - Daren't go any higher due to lower back still not 100%. Still feel a long way off to doing a 185kg PB.
Wide grip Pull Ups (weighted) - 5x5
Step son did:
Squats - 5x5 (up to 85kg, a PB for him)
Bench Press - 5x5 (up to 55kg) - He is over 6' and has long arms (and only weighs around 63kg), so struggles a little with these.
Incline Bench Press - 4x8 (40kg)
BB BOR - 3x5 (O/H) - 3x5 (U/H) - 55kg
Deadlift - 1x5 (100kg). he did 10 reps with 100 on Monday, and tried 120kg on Wednesday, when I wasn't there, and he failed. I told him off - he should have tried 105 first and then 110. He was still a little sore today hence the single set. He's now gone to bed for the rest of the afternoon...
Leg Press 1x10@200, 1x10@240/280/320, 1x8@360, 1x6@400, 1x4@420kg, 2x10@200kg
Raised Sumo Deadlift with 40kg DB 5x10
Took my 16 yr old nephew with me... He got up to a few reps at 240kg, not too shabby.
Was gonna go for 500+ but with all the faffing with loading and unloading for him I called it around 400.
Raised Sumo Deadlift with 40kg DB 5x10
Took my 16 yr old nephew with me... He got up to a few reps at 240kg, not too shabby.
Was gonna go for 500+ but with all the faffing with loading and unloading for him I called it around 400.
king sore 
Made a Car Deadlift simulation earlier.
150kg a hand, although probably closer to 130-140 a hand, hard to gauge
https://youtu.be/4fCL_aTA38w
Comp is 2 weeks away! Max van deadlift no straps is one of the events.
150kg a hand, although probably closer to 130-140 a hand, hard to gauge
https://youtu.be/4fCL_aTA38w
Comp is 2 weeks away! Max van deadlift no straps is one of the events.
Chest this morning.
Up 15kg from last week on the bench. Not a real PB, but heaviest I've gone for ages. No spot, feeling confident and strong.
Bench 2x10@60, 1x10@80, 1x6@90, 2x4@100, 1x2@105, 1x1@110, 1x1@115kg, 1x3@100kg 3x10@60kg
Incline Bench 2x10@60kg, 2x4@80kg, 2x10@60kg
Incline Flys 3x10@22kg, 2x6@30kg
Chest Press Machine 5x8@80kg
Seated Cable Flys 4x8@18kg/side
Up 15kg from last week on the bench. Not a real PB, but heaviest I've gone for ages. No spot, feeling confident and strong.
Bench 2x10@60, 1x10@80, 1x6@90, 2x4@100, 1x2@105, 1x1@110, 1x1@115kg, 1x3@100kg 3x10@60kg
Incline Bench 2x10@60kg, 2x4@80kg, 2x10@60kg
Incline Flys 3x10@22kg, 2x6@30kg
Chest Press Machine 5x8@80kg
Seated Cable Flys 4x8@18kg/side
Caught a bug or had food poisoning, unsure.
It's made me weak as a kitten a week out of comp though
240kg single deadlift was a grind.
165kg yoke felt heavy so just did runs with it.
Finished with some heavy hammer curls which was hurting my left bicep on top everything else going on.
Going to feed big today, lots of fluids and salts, go again tomorrow and hopefully I'll bounce back.
It's made me weak as a kitten a week out of comp though
240kg single deadlift was a grind.
165kg yoke felt heavy so just did runs with it.
Finished with some heavy hammer curls which was hurting my left bicep on top everything else going on.
Going to feed big today, lots of fluids and salts, go again tomorrow and hopefully I'll bounce back.
Back after a week and a half off, hoping my lower back and RC injury will heal quicker if I give them total rest. Half worked, back is fine but RC still painful. I do not know what is best, avoid pressing exercises altogether until it gets better, or do what I did today and do light presses - but it still hurts when pushing the BB up, even with very light weight.
Anyway:
Squats - 5 sets of 12-8 reps
Bench Press - 5 sets of 12 reps
Power Clean - 8 sets of 2 reps
BB Standing Press - 5 sets of 12-5 reps
Wide grip Pull Up (weighted - neck to bar) - 5x5
BB BOR (U/H) - 3 x 12-8 reps
BB BOR (O/H) - 3 x 12-8 reps
Deadlift - 3x5 reps
Leg Press - 5 sets of 12-5 reps
Anyway:
Squats - 5 sets of 12-8 reps
Bench Press - 5 sets of 12 reps
Power Clean - 8 sets of 2 reps
BB Standing Press - 5 sets of 12-5 reps
Wide grip Pull Up (weighted - neck to bar) - 5x5
BB BOR (U/H) - 3 x 12-8 reps
BB BOR (O/H) - 3 x 12-8 reps
Deadlift - 3x5 reps
Leg Press - 5 sets of 12-5 reps
Tuesday:
Deadlifts up to a failed PB @170KG... 165 came up fine but that 170 just wouldn't happen!
Lat Pulldown 5x10@80kg
Wide Grip Seated Cable Row 5x10@55kg
Front Squats 3x10@60kg
And that was it as my lower back was feeling it.
Went out for the day with the wife yesterday so just some curls at home, I was a good boy and stayed away from the gym.
This morning:
3x20 Hammer Curls (singles) @16kg when I rolled out of bed.
Gym after work...
Deadlifts up to a failed PB @170KG... 165 came up fine but that 170 just wouldn't happen!
Lat Pulldown 5x10@80kg
Wide Grip Seated Cable Row 5x10@55kg
Front Squats 3x10@60kg
And that was it as my lower back was feeling it.
Went out for the day with the wife yesterday so just some curls at home, I was a good boy and stayed away from the gym.
This morning:
3x20 Hammer Curls (singles) @16kg when I rolled out of bed.
Gym after work...
Was legs last night leg ext 2 x 12 @ 40kg then 2 x 12 at 60kg leg curl all at 20kg (I think plates not marked 4 of them) 4 sets of 12. Calf raise all at 70kg slow stretch at top 4 sets 12. An a new PB on the leg press for me 90kg for 12 150kg for 6 then oddly 8 (I think 150kg could be my go to weight) and then 170kg for 4 (fith I felt would have led to injury)
Oddly it says my average leg press (online) should be 1.8 times my 87kg weight or 156kg so I am I think about there. How women at my gym does well over 200kg no idea
Oddly it says my average leg press (online) should be 1.8 times my 87kg weight or 156kg so I am I think about there. How women at my gym does well over 200kg no idea
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