What training are you doing/have you done today? Vol.2
Discussion
Not much been going on with me as I'm prepping for comp. 3 more weeks of training to go!
Today I felt on form so stuck to the program then went for a cheeky PB
310kg x3 followed by 340kg deadlift PB
https://youtu.be/53BMeYYZXj8
360kg is my planned pull in comp!
Today I felt on form so stuck to the program then went for a cheeky PB
310kg x3 followed by 340kg deadlift PB
https://youtu.be/53BMeYYZXj8
360kg is my planned pull in comp!
Fitted in an hour of stretching during the F1. I HATE stretching, but it's the one thing I see immediate gains from.
As much as HATE stretching, I LOATHE running. I've spent 40 years of my life convincing myself of that. Well today I decided that is a pathetic attitude so I went out and ran a hilly 5km. I purposefully picked a route that I had no choice but to complete and you know what, I did
I even had a Forrest Gump moment in the glorious sunshine, looking at the rosehips and sloes in the hedges on the deserted country road. Just comfortably jogging along without feeling like I was having a heart attack/blowing out of my arse, actually enjoying myself
As much as HATE stretching, I LOATHE running. I've spent 40 years of my life convincing myself of that. Well today I decided that is a pathetic attitude so I went out and ran a hilly 5km. I purposefully picked a route that I had no choice but to complete and you know what, I did
I even had a Forrest Gump moment in the glorious sunshine, looking at the rosehips and sloes in the hedges on the deserted country road. Just comfortably jogging along without feeling like I was having a heart attack/blowing out of my arse, actually enjoying myself
smiffy180 said:
Not much been going on with me as I'm prepping for comp. 3 more weeks of training to go!
Today I felt on form so stuck to the program then went for a cheeky PB
310kg x3 followed by 340kg deadlift PB
https://youtu.be/53BMeYYZXj8
360kg is my planned pull in comp!
that pb looked easy. camera didn't like it though lolToday I felt on form so stuck to the program then went for a cheeky PB
310kg x3 followed by 340kg deadlift PB
https://youtu.be/53BMeYYZXj8
360kg is my planned pull in comp!
This morning, 68km road ride, nothing really to report but legs felt ok. This evening popped to the gym with the aim of putting in a big effort on the bench, now unfortunately my daughter wanted to come with me, as part of her Duke of Edinburgh award scheme she's decided to do some gym workouts. So that took up a big portion of time, however was good to get her started Managed to top out at 135kg on the bench for 3 reps. Tried 140kg but that mutha was not gonna budge. Couldn't help but feel slightly disappointed with that effort, however I will persevere but 150kg at a 74/75kg bodyweight is going to be a big ask. Finished the session off with pull ups and rope climbs, and a lovely blackberry and apple crumble when I got home. 
Managed to top out at 135kg on the bench for 3 reps. Tried 140kg but that mutha was not gonna budge. Couldn't help but feel slightly disappointed with that effort, however I will persevere but 150kg at a 74/75kg bodyweight is going to be a big ask. Finished the session off with pull ups and rope climbs, and a lovely blackberry and apple crumble when I got home. Last night:
Deadlift: 3 sets of 5 at 120kg.
OHP: 3 of 5 at 50
Single arm db row: 3 of 8 at 32
Decline bench: 3 of 8 at 80
I did the rows and bench at less than the weight I can do for the reps. Trying to focus on speed and activation (rather than load or volume) to build strength.
Finished with a bunch of light stuff to get my heart pumping.
45 mins
Deadlift: 3 sets of 5 at 120kg.
OHP: 3 of 5 at 50
Single arm db row: 3 of 8 at 32
Decline bench: 3 of 8 at 80
I did the rows and bench at less than the weight I can do for the reps. Trying to focus on speed and activation (rather than load or volume) to build strength.
Finished with a bunch of light stuff to get my heart pumping.
45 mins
I decided not to start my three day, twice weekly split until my RC is completely healed, so have been continuing with chest/back/legs stuff.
Monday was almost the same as today, aside from variations in rowing/pull ups, and Wednesday was 'Power Routine' day, with low reps and heavy (for me) weight.
Today I did:
Bench Press - 5 sets of 12-7 reps (4x12 - 1x7)
Incline Bench Press - 4 sets of 12-8 reps
Weighted Dips - 4 sets of 12-8 reps
DB Cross-Bench Pullovers - 4 sets of 12-8 reps
Wide grip Pull Ups (chest to bar) - 4 sets of 12-8 reps
One arm DB Row - 4 sets of 12-8 reps
Deadlift - 5x5 (these almost finished me off)
BB BOR (U/H) - 4 sets of 12-8 reps
Seated Pulley Row (neutral grip) - 4 sets of 12 reps
Leg press - 6 sets of 12-5 reps
Monday was almost the same as today, aside from variations in rowing/pull ups, and Wednesday was 'Power Routine' day, with low reps and heavy (for me) weight.
Today I did:
Bench Press - 5 sets of 12-7 reps (4x12 - 1x7)
Incline Bench Press - 4 sets of 12-8 reps
Weighted Dips - 4 sets of 12-8 reps
DB Cross-Bench Pullovers - 4 sets of 12-8 reps
Wide grip Pull Ups (chest to bar) - 4 sets of 12-8 reps
One arm DB Row - 4 sets of 12-8 reps
Deadlift - 5x5 (these almost finished me off)
BB BOR (U/H) - 4 sets of 12-8 reps
Seated Pulley Row (neutral grip) - 4 sets of 12 reps
Leg press - 6 sets of 12-5 reps
Training continues to go really well, Tuesday was a short-ish hilly ride on the bike, 32kph average. Wed was a recovery ride of the same distance. Yesterday was a hilly group ride, in cold windy conditions - legs felt good though. Today was a 10k cliff run, legs still very sore from Monday's run, quads and hammies. Pull ups and dips continue, big sessions at the gym over the weekend along with the bike.
Gym yesterday, took my daughter with me so slightly compromised but a good workout nonetheless. Shoulders and triceps mainly, pleased.
This morning, hilly bike ride, grey windy conditions, just about 68km - legs felt good. To the gym this evening, had the whole place to myself, just benching and back work. Bench topped out at 140kg for a single rep, which equals my pb. Back duly fried.
This morning, hilly bike ride, grey windy conditions, just about 68km - legs felt good. To the gym this evening, had the whole place to myself, just benching and back work. Bench topped out at 140kg for a single rep, which equals my pb. Back duly fried.
Had such a lazy weekend, plenty of sleep and plenty of good food. That paid off today, as I felt I could have gone on forever!
Bench Press - 6 sets of 12-7 reps (5x12 - 1x7)
Incline Bench Press - 4 sets of 12-8 reps
Weighted Dips - 4 sets of 12-8 reps
DB Fly's (flat bench) - 4x12
DB Cross-Bench Pullovers - 4 sets of 12-8 reps
Wide grip Pull Ups (chest to bar) - 4 sets of 12-8 reps
BB BOR - 3x12-10 reps (O/H) - 3x12-8 reps (U/H)
Deadlift - 4x3 & 1x5
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row (neutral grip) - 4 sets of 12 reps
Reverse Grip Pull Ups (weighted) - 4 sets of 10-6 reps
Leg press - 6 sets of 12-5 reps
Hack Squats - 4x8-5 reps
Am trying an aggressive program for the deadlifts, to see if I can improve and get over any hang-ups I have about going heavy..
Bench Press - 6 sets of 12-7 reps (5x12 - 1x7)
Incline Bench Press - 4 sets of 12-8 reps
Weighted Dips - 4 sets of 12-8 reps
DB Fly's (flat bench) - 4x12
DB Cross-Bench Pullovers - 4 sets of 12-8 reps
Wide grip Pull Ups (chest to bar) - 4 sets of 12-8 reps
BB BOR - 3x12-10 reps (O/H) - 3x12-8 reps (U/H)
Deadlift - 4x3 & 1x5
T-Bar Row - 4 sets of 12-8 reps
Seated Pulley Row (neutral grip) - 4 sets of 12 reps
Reverse Grip Pull Ups (weighted) - 4 sets of 10-6 reps
Leg press - 6 sets of 12-5 reps
Hack Squats - 4x8-5 reps
Am trying an aggressive program for the deadlifts, to see if I can improve and get over any hang-ups I have about going heavy..
Fairly short but hilly bike ride today, testing my new winter rig. Legs feel not too bad, still suffering from my running. Day 11 of my pull up and dip challenge, beginning to feel quite sore, but hopefully that should wear off. Eating and sleeping very well, which is the main thing.
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