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

[Johnny]

Cheers Marcus

Today:

DB Shoulder Press 2x10@20, 1x10@22, 2x8@36kg
Superset:
EZ Bar Upright Rows 5x10@40kg/ Front Plate Raise (back against wall) 5x10@20kg
Military Press 5x6@60kg
Superset:
Smith Shrugs 5x10@100kg/Lat Raises 5x8@12kg
Face Pulls 5x10@27.5kg

Struggled with the DB Press as my left elbow is bloody sore at the minute. Military Press felt easy though...

Legs again tomorrow.

[Animal]

Today:
2x5 wall squat
2x10 bodyweight squat
2x20m walking lunge
2x20m walking lunge (holding one 5kg dumbbell overhead)
5.000m row

Tomorrow:
2x5 wall squat
2x10 bodyweight squat
2x5 goblet squat (c.15kg)

Then "JonesCrawl"
10xdeadlift @ 115% bodyweight (100kg)
25 x box jump (24")
3 rounds

[Johnny]

Another good leg session this AM. Feeling strong considering I trained legs Friday.

Squats 3x10@60, 3x8@80, 3x4-6@100, 2x5@110, 1x5@120, 1x3@130kg
Ham Curls 5x8@50kg
Leg Ext 5x10@60kg

[chris watton]

Have just been plodding on. Almost hurt my back again last week when Squatting. Luckily, my head took over from my heart and stopped before I caused serious damage. I could feel the weight of the BB down my spine. Seems Ok again now, though. Strange. I have been deadlifting twice a week without any trouble whatsoever, it's only when I have the BB resting on my shoulders I have a problem!

Anyway, I am doing a power routine this week, but swapping out Squats with Leg Press for two sessions out of three, just to play it safe. Today I did:

Leg Press - 8 sets of 8-2 reps (up to 340kg worth of plates plus the sled)
Bench Press - 8 sets of 10-2 reps (up to 130kg - I tried to get a second rep with 130, but a spider landed on my face just as I was about to push back up, and failed - but probably would have failed anyway, without the spider's help)!
Power Clean - 8 sets of 2 reps (up to 90kg)
Strict BB Press - 5 sets of 5 reps (only up to 55, still worried about pushing my RC too hard)
Wide grip Pull Ups (weighted, neck to bar) - 5 sets of 8-5 reps (+10kg)
Pendlay Row - 5 sets of 5 reps (up to 110kg)
Deadlift - 4 sets of 5 reps (140kg, following a specific 16 week DL routine, half way through now)
Weighted Dips - 4 sets of 12 reps (+15kg)

[Johnny]

An easy 10.2 miles on the road bike this AM, first ride since July. Felt great.

2.3 miles run, walk & HIIT hill sprints with Mrs Johnny just now after she got home.

[smiffy180]

270kg squat PB
Just a quick PB tonight, comp in 2 weeks so taking it easy.... To a degree
https://youtu.be/_awlbNqnIxs

[mcelliott]

So, training continues to go well, picking up from Thursday, hilly group ride, just bout 50km with 600m of climbing. Was due to go for a run Friday but my hip was pretty sore so just did a fairly steady recovery ride on the bike - 35km. Saturday morning was 50 minutes of hill repeats (running) - really did make me feel quite ill. Went to the gym in the evening, great session there. Yesterday back on the bike, tough windy conditions - 50km with almost 600m of climbing. Gym in the evening - feeling really strong at the moment on the weights, mostly weighted dips and chins, with 127kg bench press for 7 reps. My weight is up to 76kg, and my body fat is probably into double digits now, but that's cool. My height has stayed the same.

Pull ups and dips continue every day.

Edited by mcelliott on Monday 17th October 21:07

[Johnny]

This morning:

Bench 3x10@60, 2x8@80, 1x6@90, 1x4/3/1/1@100kg, 1x10@60, 1x20@60kg
Incline Bench 5x10@60kg
Incline DB Flys 5x10@26kg DB
Decline Cables 5x10@12.5kg/side

Just now:

2.3 miles run/walk/HIIT Hill Sprints

[ambuletz]

new word record for squat.

1005lb/456kg from Ray Williams.

https://www.youtube.com/watch?v=8seFADEEy0c

[smiffy180]

Ray Williams is a (in a good way).
Squats high in training then does that!
Natty or not it's ridiculous.

---

270kg double over hand deadlift PB
Just missing 280kg!
https://youtu.be/IoaebAl5hdE

[chris watton]

Today was a total contrast to last Wednesday, where I stopped at 130kg on Squats, due to my back not feeling right.

I did a few warm up sets of 12 reps from 40-80kg for Squats, just to see how my lower back felt. (If I wasn't happy, I would have switched to Leg Press). I then did 5x5 with 90-140kg.

Then 3 reps with 150, 1 reps with 160, and that felt great. Not having to worry about my back hurting, I just concentrated on my form, depth and legs.
After, I did a rep with 165 and finally, one rep with 170kg! I couldn't believe how good it felt! I finished with a couple of drop sets with 140 and 120kg. I figured I may as well get the most out of Squats if my back's playing ball..

Bench Press - I finally managed to beat my 135 1RM with a 137.5kg 1RM (following the same set routine as the Squats)

Power Clean - 8x2
BB Press - 5x5
Wide grip weighted Pull Ups - 5x8-5
Pendlay Row - 5x5

[Johnny]

Good stuff Chris.

Loads of squat improvement! Plus the bench... top work indeed.

I'm looking to add to my squat quickly over the nest few weeks, really keen.

[chris watton]

Johnny said:

Good stuff Chris.

Loads of squat improvement! Plus the bench... top work indeed.

I'm looking to add to my squat quickly over the nest few weeks, really keen.

Cheers Still can't quite believe it, as I have been stuck in a rut since hurting my RC and lower back months ago. I probably won't be able to get anywhere near those numbers again for the next couple of months... It's still like Russian Roulette as to whether my back will be OK for Squats, though...

I would suggest not to be too keen to push yourself too hard, though. One little setback can take months to recover from. Before I hurt myself, I believed I was invincible and capable of anything. Plus the weights involved when I did hurt myself were nowhere near my 1RM! However, that could be down to age, I am 50 in 4 weeks

[chris watton]

I still haven't fully recovered from Wednesday's exertions, so today I played it safe and used lighter weight but more reps for the areas affected..

Leg Press - 6 sets of 12-8 reps
Bench Press - 6 sets of 12-5 reps
Power Clean - 8 sets of 2 reps
BB Overhead Press - 5x5
Wide grip Pull Ups (BW+15kg) - Neck to bar - 5x5
Pendlay Row - 5x5
Deadlift - 4x3
Weighted Dips - 4x12

[Johnny]

Military Press 5x10@40kg, 3x6@60kg, 1x1/2@70kg
Superset:
EZ Upright Rows 5x10@35kg/Lat Raises 5x8@14kg
Arnold Press 5x10@20kg
Superset:
Smith Shrugs 5x10@100kg/Face Pulls 5x10@27.5kg

Left elbow is getting very sore, was struggling a lot today.

Might have to actually rest is this weekend. Possibly.

[smiffy180]

Has anyone got any tips for sleeping better?
I'm really suffering currently.

Sleeping best part of 10 hours and still struggle to get up, not sure what's changed or why, used to do fine on 6-8.

I've got an appointment for a CPAP machine soon but in the meantime I need something to rest better for my comp on Saturday.

[chris watton]

smiffy180 said:

Has anyone got any tips for sleeping better?
I'm really suffering currently.

Sleeping best part of 10 hours and still struggle to get up, not sure what's changed or why, used to do fine on 6-8.

I've got an appointment for a CPAP machine soon but in the meantime I need something to rest better for my comp on Saturday.

The only thing that works for me is Lloyds pharmacy's own brand of sleep aid tabs, Nightcalm. I have always found it very difficult to get to sleep and have a good night's rest, but these certainly help for e.

[smiffy180]

chris watton said:

The only thing that works for me is Lloyds pharmacy's own brand of sleep aid tabs, Nightcalm. I have always found it very difficult to get to sleep and have a good night's rest, but these certainly help for e.

I'll have to try these.
I know my mattress needs upgrading to something better too, it's just the money for one in superking to support myself appears to be around the £1k mark

[mcelliott]

Ok, some really good rides on the bike this week, particularly Tuesday and Thursday with a really strong gym session on Friday. Couldn't believe how good I felt. Flipped Friday for Saturday, so I did an hour of running hill sprints Saturday morning, again feeling nice and strong. However I have been nursing a back injury through the result of a trapped nerve in my right glute. This has got steadily worse over the weekend, resulting in a shooting pain going up the right hand side of my back, through my neck and even into my head! Bit of a pisser to be honest. So this morning's ride was compromised somewhat - couldn't get comfortable on the bike although the legs felt good. This evening's gym session was massively compromised; however I did manage a 140kg bench for 2 reps. Now I feel like I've gone 10 rounds with Tyson (Mike, that is). If this doesn't clear up by mid-week, a visit to the quack might be in order.

[chris watton]

smiffy180 said:

chris watton said:

The only thing that works for me is Lloyds pharmacy's own brand of sleep aid tabs, Nightcalm. I have always found it very difficult to get to sleep and have a good night's rest, but these certainly help for e.

I'll have to try these.
I know my mattress needs upgrading to something better too, it's just the money for one in superking to support myself appears to be around the £1k mark

I bet I'd be just a gnat to you in the gym!

---

Today:

Squats - 8 sets of 5 reps (up to 150kg)
Bench Press - 6 sets of 5 reps (up to 115kg)
Power Clean - 8x2 (up to 90kg)
Standing OH BB Press - 5x5 (up to 60kg, RC definitely getting better, will try 70 next week and 80 the week after)
Wide Grip Pull Ups (neck to bar)- 5x5 (BW+15kg)
Pendlay Row - 5x5 (110kg)
Deadlift -4x1 (160-165kg - still following specific DL program..)