What training are you doing/have you done today? Vol.2
Discussion
chris watton said:
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.Look up ankle dorsiflexion tests and you'll see how it can affect you. Just an idea.
Yesterday - 65km on the bike, group ride, some of the slower riders struggled in the wind which was a little bit frustrating at times. Later on went to the gym with my daughter, had a really good session, more importantly, she only rolled her eyes at me 3 times when I told her what she needed to do. That's a result.
This evening, a tough 20 minute session on the turbo, plus my pull ups and dips.
This evening, a tough 20 minute session on the turbo, plus my pull ups and dips.
Tonight an hour on the turbo (Zwifting). Big efforts ranging from 1 - 15 minutes - pretty knackered, similar to yesterday's workout. Pull ups and dips later.
Weight holding steady at 77/78kg, a little bit portly but I'm in control.
Present condition below.
https://www.instagram.com/p/BMwuJ3yAhdD/?taken-by=...
Weight holding steady at 77/78kg, a little bit portly but I'm in control.
Present condition below.https://www.instagram.com/p/BMwuJ3yAhdD/?taken-by=...
Did some playing around with sumo deadlift tonight and got a pb of 175kg @ 70kg bw
Then;
21-15-9 reps
Calorie row
Deadlifts 45kg
Hang power cleans 45kg
3 mins rest
As many rounds as possible (12 mins)
20 press up, 30 air squats, 40 sit ups
Managed 3 full rounds and 52 reps.
3 mins rest
Then 3 x 5 round of the 'bear complex' @45kg.
Also had to do a penalty 5 burpees for taking my hand of the bar during the first set of bear complex.
Knackered now!!
Then;
21-15-9 reps
Calorie row
Deadlifts 45kg
Hang power cleans 45kg
3 mins rest
As many rounds as possible (12 mins)
20 press up, 30 air squats, 40 sit ups
Managed 3 full rounds and 52 reps.
3 mins rest
Then 3 x 5 round of the 'bear complex' @45kg.
Also had to do a penalty 5 burpees for taking my hand of the bar during the first set of bear complex.
Knackered now!!
Training as of late has been higher volume than normal. Just changed my split, and added in a training day, so going to tweak it to focus on weak points- it will be :
Monday - push (volume)
Tuesday - legs (volume)
Wed - off
Thurs - pull (volume)
Fri - push (heavy)
Sat - legs (heavy)
Sun - off
...then Monday carries on with pull (heavy), Tuesday push (volume) and so it continues, with every Wed & Sun rest days.
Keeps it interesting. I'm cutting fairly harshly just now until I'm lean enough to continue growing again. It sucks, but needs must.
Monday - push (volume)
Tuesday - legs (volume)
Wed - off
Thurs - pull (volume)
Fri - push (heavy)
Sat - legs (heavy)
Sun - off
...then Monday carries on with pull (heavy), Tuesday push (volume) and so it continues, with every Wed & Sun rest days.
Keeps it interesting. I'm cutting fairly harshly just now until I'm lean enough to continue growing again. It sucks, but needs must.
Today. Volume pull:
EZ Preacher curl- 60kg x 9. 50kg x 10,10,8(+2)
Seated Zotman Curls: 15's x 12,12,10,8(+4)
Reverse BB curls: 30kg x 10,10,8,6(+2)
BB row: 140kg x 10,10,8,7
Wide pull downs: 10,10,10,8(+4)
Narrow: 10,10,10,7(+4)
Wrist curls: 20kg DB's x 10,10,10
https://www.instagram.com/p/BM5x0yoBH-o
Done. Bracketed numbers were rest pause reps for the last sets. Good session, now to go heavy for the next 3 sessions.
EZ Preacher curl- 60kg x 9. 50kg x 10,10,8(+2)
Seated Zotman Curls: 15's x 12,12,10,8(+4)
Reverse BB curls: 30kg x 10,10,8,6(+2)
BB row: 140kg x 10,10,8,7
Wide pull downs: 10,10,10,8(+4)
Narrow: 10,10,10,7(+4)
Wrist curls: 20kg DB's x 10,10,10
https://www.instagram.com/p/BM5x0yoBH-o
Done. Bracketed numbers were rest pause reps for the last sets. Good session, now to go heavy for the next 3 sessions.
Peeps, I already have my own opinions here, but wouldn't mind some brain pickage from you lot.
Firstly, do any of you use a hack squat machine? If so, did you find it has any carryover to the back squat in terms of strength?
Secondly, for those of you who do incline DB press, what angle are you setting the bar at?
Firstly, do any of you use a hack squat machine? If so, did you find it has any carryover to the back squat in terms of strength?
Secondly, for those of you who do incline DB press, what angle are you setting the bar at?
TheJimi said:
Peeps, I already have my own opinions here, but wouldn't mind some brain pickage from you lot.
Firstly, do any of you use a hack squat machine? If so, did you find it has any carryover to the back squat in terms of strength?
Secondly, for those of you who do incline DB press, what angle are you setting the bar at?
Hack squat is awesome, strengthens the quads loads, which makes your squat better, particularly if you squat properly (high bar Firstly, do any of you use a hack squat machine? If so, did you find it has any carryover to the back squat in terms of strength?
Secondly, for those of you who do incline DB press, what angle are you setting the bar at?
). Re incline DB's, depends what you want. I do a low incline (20ish deg) for DB press if I want to hit the chest and higher if I want to hit shoulders- higher the incline= more shoulders/less chest. 45deg is a happy medium.
didelydoo said:
TheJimi said:
Peeps, I already have my own opinions here, but wouldn't mind some brain pickage from you lot.
Firstly, do any of you use a hack squat machine? If so, did you find it has any carryover to the back squat in terms of strength?
Secondly, for those of you who do incline DB press, what angle are you setting the bar at?
Hack squat is awesome, strengthens the quads loads, which makes your squat better, particularly if you squat properly (high bar Firstly, do any of you use a hack squat machine? If so, did you find it has any carryover to the back squat in terms of strength?
Secondly, for those of you who do incline DB press, what angle are you setting the bar at?
). Re incline DB's, depends what you want. I do a low incline (20ish deg) for DB press if I want to hit the chest and higher if I want to hit shoulders- higher the incline= more shoulders/less chest. 45deg is a happy medium.
I don't really use machines, but have, of late, been experimenting with the hack squat machine, and was considering implementing it, but didn't want waste my time if there was no real benefit to my HB squat.
So that's good to know.
Re incline DB, again, this is somewhere where I have been stagnating a bit, and I've been wondering if I should lower the angle. So far I've been using circa 45deg, but wondering if lowering it would give me a boost.
Yesterday:
Squats up to a bailed single at 150kg. Nice to know the bars work! Would have been PB match, but i felt it wasn't deep enough, so dropped some more... but too deep and it wasn't coming back up!
Some core work
1000m Row in 4.03
Legs are surprisingly sore today.
Tomorrow:
Laps of Richmond on the CX bike
Squats up to a bailed single at 150kg. Nice to know the bars work! Would have been PB match, but i felt it wasn't deep enough, so dropped some more... but too deep and it wasn't coming back up!
Some core work
1000m Row in 4.03
Legs are surprisingly sore today.
Tomorrow:
Laps of Richmond on the CX bike
Moving forward with my wrist at last, not by much but a step in the right direction!
Total volume today just over 15t.
10x3 strict press
4x6 push press - can finally push again!
4x6 behind the neck strict press
1x6 flat dumbbell press
1x22 flat dumbbell press
4x6 flat bench
3x15 chest press
4x6 side raises
4x6 front raises
4x6 rear delts
4x6 v bar push downs.
Just going to take it easy, lose a bit of chub whilst the wrist is repairing.
Total volume today just over 15t.
10x3 strict press
4x6 push press - can finally push again!
4x6 behind the neck strict press
1x6 flat dumbbell press
1x22 flat dumbbell press
4x6 flat bench
3x15 chest press
4x6 side raises
4x6 front raises
4x6 rear delts
4x6 v bar push downs.
Just going to take it easy, lose a bit of chub whilst the wrist is repairing.
A pretty brisk virtual ride around London this evening, and then some pull ups.
https://www.strava.com/activities/778243588
https://www.strava.com/activities/778243588
This week was much the same as last week, and the week before that..
Today, though, was my last workout at age 49, am 50 on Monday, gulp. So I took it a little easier today, just an hour's workout with slightly lighter weight but not much rest in-between sets. It was freezing, so I didn't mind..
leg press - 8 sets of 12-1 rep (Up to 360kg worth of plates plus the weight of the sled)
Bench Press - 6 sets of 8-4 reps (up to 120kg)
Power Clean - 8x2 reps
BB Seated Press behind neck - 5x5
Wide grip Pull Ups (chest to bar) - 4 sets of 15-9 reps
Pendlay Row - 5x5
Back Extensions - 3x20-15 reps
Today, though, was my last workout at age 49, am 50 on Monday, gulp. So I took it a little easier today, just an hour's workout with slightly lighter weight but not much rest in-between sets. It was freezing, so I didn't mind..
leg press - 8 sets of 12-1 rep (Up to 360kg worth of plates plus the weight of the sled)
Bench Press - 6 sets of 8-4 reps (up to 120kg)
Power Clean - 8x2 reps
BB Seated Press behind neck - 5x5
Wide grip Pull Ups (chest to bar) - 4 sets of 15-9 reps
Pendlay Row - 5x5
Back Extensions - 3x20-15 reps
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