What training are you doing/have you done today? Vol.2
Discussion
chris watton said:
ambuletz said:
Well that's the first and last time I ever decide to take caffeine before a workout. Decided to try it. I'm not a person who drinks energy drinks and I hate tea or coffee. I do sometimes maybe go through 2x2litre bottles of pepsi max throughout a week though (sometimes less but never more). made a black coffee (albeit with 3.5 teaspoons) and had it an hour before hand.
During the workout my heart was just pounding the whole time and didn't want to go down much between my rest periods, even when they were up to 2min longer. I can't say it made me push any harder either. Will not be doing that again. I can't see why people would want to take it.
If you're not used to drinking coffee on a regular basis, I suspect that 3.5 teaspoons was at least 2.5 teaspoons too much. You nutter! During the workout my heart was just pounding the whole time and didn't want to go down much between my rest periods, even when they were up to 2min longer. I can't say it made me push any harder either. Will not be doing that again. I can't see why people would want to take it.
I think I also need to perhaps deload or slow down and rework how I squat. Today I was really feeling it in my lower back. I think my problem is I lean too far forward when coming down. I end up feeling it through to me doing OHP afterwards and have to relieve the pain/discomfort by leaning on the bar.Hit the gym after 10 days off, worked around my wrist as best I could and went for volume work.
10x3 80kg strict press
4x6 40kg BTNP (yes my wrist is that bad!)
3x 115lb flat dumbbell press
20x 65lb flat dumbbell press
4x6 100kg flat paused bench (failed last rep, just went dead and laid there until someone rescued me
)
3x10 60kg chest press.
4x6 front/side/rear delts
4x6 50kg v bar push downs.
There's nothing left in me, I'm pooped!
10x3 80kg strict press
4x6 40kg BTNP (yes my wrist is that bad!)
3x 115lb flat dumbbell press
20x 65lb flat dumbbell press
4x6 100kg flat paused bench (failed last rep, just went dead and laid there until someone rescued me
)3x10 60kg chest press.
4x6 front/side/rear delts
4x6 50kg v bar push downs.
There's nothing left in me, I'm pooped!
16 miles off road in the cross bike early.
The went to the gym with Mrs Johnny.
Hit a loads of stuff - deads for the 3rd time this week. Squats, rows, curls, bench, battle ropes, rowing... sit ups.
Ended up 5x5@100kg deads & squats. Plus a load more.
500m rowing...
I'm so sore. Just so sore
My poor wife is gonna hurt! Sweetly, she assumed I'd have a day off tomorrow . Umm, no!
The went to the gym with Mrs Johnny.
Hit a loads of stuff - deads for the 3rd time this week. Squats, rows, curls, bench, battle ropes, rowing... sit ups.
Ended up 5x5@100kg deads & squats. Plus a load more.
500m rowing...
I'm so sore. Just so sore
My poor wife is gonna hurt! Sweetly, she assumed I'd have a day off tomorrow . Umm, no!
ambuletz said:
In hindsight I think you're right. I think I also need to perhaps deload or slow down and rework how I squat. Today I was really feeling it in my lower back. I think my problem is I lean too far forward when coming down. I end up feeling it through to me doing OHP afterwards and have to relieve the pain/discomfort by leaning on the bar.
Yes, do a little de-load and concentrate on form and ROM. Form is more critical as the weight increases, as one mistake can take you out for months.. I think I also need to perhaps deload or slow down and rework how I squat. Today I was really feeling it in my lower back. I think my problem is I lean too far forward when coming down. I end up feeling it through to me doing OHP afterwards and have to relieve the pain/discomfort by leaning on the bar.
ked off to the gym. 
Just finished today's session, low rep power routine..
Squat:
7x5 reps (40/60/80/100/120/140/150kg)
2x1 rep with 160-170kg
2x drop sets with 130/120kg (10-8 reps)
Bench Press:
3x12-8 reps (40/60/80kg)
8x1 rep (100/110/115/120/125/130/135/140kg - a new PB)
3x10-5 reps with 120/110/100kg
Power Clean - 8x2 reps
BB OH Press - 5x5
Wide grip Pull Up (neck to bar - BW+15kg) - 5x5
Pendlay Row - 5x5
Deadlift - 6x1 rep (120-170kg)
Squat:
7x5 reps (40/60/80/100/120/140/150kg)
2x1 rep with 160-170kg
2x drop sets with 130/120kg (10-8 reps)
Bench Press:
3x12-8 reps (40/60/80kg)
8x1 rep (100/110/115/120/125/130/135/140kg - a new PB)
3x10-5 reps with 120/110/100kg
Power Clean - 8x2 reps
BB OH Press - 5x5
Wide grip Pull Up (neck to bar - BW+15kg) - 5x5
Pendlay Row - 5x5
Deadlift - 6x1 rep (120-170kg)
One of those rare times when you know almost immediately when doing the warm ups, and nothing feels stiff and the bar goes back up as if your muscles are well-oiled pistons, that it may be worth trying for a new PB. Although it is rare... Team WOD today.
Was a 40 minute workout 'as many rounds as possible'
Every 2 minutes we had to do 15 hollow rocks.
My contribution;
2 rounds of;
33 wall balls (20lb)
22 over head squats (35kg)
33 box jumps (30 inches)
22 push press (35kg)
33 sumo dead lift high pulls (35kg)
+ 33 wall balls (20lb)
+11 overhead squats (35kg)
Was a 40 minute workout 'as many rounds as possible'
Every 2 minutes we had to do 15 hollow rocks.
My contribution;
2 rounds of;
33 wall balls (20lb)
22 over head squats (35kg)
33 box jumps (30 inches)
22 push press (35kg)
33 sumo dead lift high pulls (35kg)
+ 33 wall balls (20lb)
+11 overhead squats (35kg)
As many strict form pull ups in 10 minutes as possible.
Without a warm up (which makes it much harder, not sure why), I got 52. Quite happy with that given that my form is absurdly strict and I cannot get any more speed into the movement (again, not sure why).
I am aiming for 20 pull ups in a row by the end of the year and think I'll miss it by a long way. I have trained in a really demanding style of pull up (right to the bottom each rep; chest to bar at the top; no swing or leg lift) that I like a lot but that makes loads of reps very difficult. I could try to learn a more efficient movement (smaller ROM and a bit of help from hips and legs), but that would require more training and involve a movement that I think is less good for strength. Bummer.
Without a warm up (which makes it much harder, not sure why), I got 52. Quite happy with that given that my form is absurdly strict and I cannot get any more speed into the movement (again, not sure why).
I am aiming for 20 pull ups in a row by the end of the year and think I'll miss it by a long way. I have trained in a really demanding style of pull up (right to the bottom each rep; chest to bar at the top; no swing or leg lift) that I like a lot but that makes loads of reps very difficult. I could try to learn a more efficient movement (smaller ROM and a bit of help from hips and legs), but that would require more training and involve a movement that I think is less good for strength. Bummer.
Don't often post on this thread so be gentle.
I've been increasing my body weight slightly over the past months or two (from 69kg to a heady 72kg) in an attempt to break through a couple of plateaus.
It seems to be helping my squats in particular, which is great seeing as I cast envious glances at chickens. Today was as follows:
Back squats (just beyond parallel) 3 x 7 @ 99kg
ATG squats 3 x 12 @ 66kg
Calf raises 4 x 30 holding 32kg db's
Db curls 3 sets to failure at 17kg
Hopefully 100kg squats next time then we'll go for 1.5 times body weight at same rep range; hopefully get there by Christmas.
I've been increasing my body weight slightly over the past months or two (from 69kg to a heady 72kg) in an attempt to break through a couple of plateaus.
It seems to be helping my squats in particular, which is great seeing as I cast envious glances at chickens. Today was as follows:
Back squats (just beyond parallel) 3 x 7 @ 99kg
ATG squats 3 x 12 @ 66kg
Calf raises 4 x 30 holding 32kg db's
Db curls 3 sets to failure at 17kg
Hopefully 100kg squats next time then we'll go for 1.5 times body weight at same rep range; hopefully get there by Christmas.
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