What training are you doing/have you done today? Vol.2
Discussion
Rack Pulls, I had almost forgot about those!
Today I decided to go slow and low with squats, and wanted to do 12 reps with 100kg for BP, as I always only get to 11 and too knackered for the final rep.
Squats (paused and as low as my bod will allow) - 5x5 plus 2x4-2 reps (140 and 150kg, almost killed me)
Bench Pres:
3x15-12 reps (60/70/80kg)
6x1 rep (100-135kg - no PB, just wanted muscle potentiation..)
5x 'Drop Sets' (to failure) x 4,6,8,12,7 (120,115,110,100,105kg) Finally got the 12 reps with 100.
Power Clean - 8x2
Wide Grip Upright Row - 4x12-6 reps
Wide Grip Pull Up (chest to bar) - 4x12-10 reps
Rack Pulls (thanks for the reminder, Didely)! - 3x5 and 4x1 rep (only up to 190, I felt like I hadn't recovered from my last DL attempt last week, these were a struggle)
T-Bar Rows - 4x12-8 reps
Reverse grip Pull Ups - 3x12
Today I decided to go slow and low with squats, and wanted to do 12 reps with 100kg for BP, as I always only get to 11 and too knackered for the final rep.
Squats (paused and as low as my bod will allow) - 5x5 plus 2x4-2 reps (140 and 150kg, almost killed me)
Bench Pres:
3x15-12 reps (60/70/80kg)
6x1 rep (100-135kg - no PB, just wanted muscle potentiation..)
5x 'Drop Sets' (to failure) x 4,6,8,12,7 (120,115,110,100,105kg) Finally got the 12 reps with 100.
Power Clean - 8x2
Wide Grip Upright Row - 4x12-6 reps
Wide Grip Pull Up (chest to bar) - 4x12-10 reps
Rack Pulls (thanks for the reminder, Didely)! - 3x5 and 4x1 rep (only up to 190, I felt like I hadn't recovered from my last DL attempt last week, these were a struggle)
T-Bar Rows - 4x12-8 reps
Reverse grip Pull Ups - 3x12
Chest/Tricep killer:
Flat bench dumbbell bench press
Incline dumbbell bench press
Flyes
Dips
Press ups
Dumbbell pullovers
Do each exercise to failure
NO rest between each exercise
Rest for 60-90s max between sets
3 sets
Count up total number of reps carried out.
Do it again in 4wks time with the aim of beating your previous rep total.
Flat bench dumbbell bench press
Incline dumbbell bench press
Flyes
Dips
Press ups
Dumbbell pullovers
Do each exercise to failure
NO rest between each exercise
Rest for 60-90s max between sets
3 sets
Count up total number of reps carried out.
Do it again in 4wks time with the aim of beating your previous rep total.
Great back session after work.
Pull Ups 6x3
T Bar Row 5x10@80kg
Superset:
Lat Pulldown 5x8@100kg/Reverse Flys 5x10@10kg
Superset:
One Arm Row 5x8/side@40kg/Reverse Wide Grip Lat Pulldown 5x8@60kg
Reverse Cable Cross 5x10@6.25kg/side
All smashed out in 45 mins with a mate. Non stop, no rest.
Not done T Bar or Reverse Wide Lats, got such a pump on. Back feels twice as thick!
Getting sore already...
ETA - Thought I was gonna puke after the last superset. Splendid.
Pull Ups 6x3
T Bar Row 5x10@80kg
Superset:
Lat Pulldown 5x8@100kg/Reverse Flys 5x10@10kg
Superset:
One Arm Row 5x8/side@40kg/Reverse Wide Grip Lat Pulldown 5x8@60kg
Reverse Cable Cross 5x10@6.25kg/side
All smashed out in 45 mins with a mate. Non stop, no rest.
Not done T Bar or Reverse Wide Lats, got such a pump on. Back feels twice as thick!
Getting sore already...
ETA - Thought I was gonna puke after the last superset. Splendid.
Edited by Johnny on Wednesday 7th December 22:07
Front squat: 9x140kg
Pause back squats: up to 205kg
Sissy Squat: 5 sets
GHR: 4 sets
Ham curls: s sets
Calves: 3 sets
Good Friday session. Deep into my cut now, belt is down to the last hole (which I made last time I cut!) and i'm quite lean.... still 3 or 4 kg to go though before i'll review.
Pause back squats: up to 205kg
Sissy Squat: 5 sets
GHR: 4 sets
Ham curls: s sets
Calves: 3 sets
Good Friday session. Deep into my cut now, belt is down to the last hole (which I made last time I cut!) and i'm quite lean.... still 3 or 4 kg to go though before i'll review.
Since I turned 50 a couple of weeks' ago, I have been getting at least 8 hours sleep a night, which is unusual for me. And then when I wake up, I feel absolutely wasted and achy. I thought that I must be turning into an old man, then I realised, I am!
Anyway, today..
Back Extensions - 3x25
Leg Press - 8x12-2 reps
Deadlift - 3x5 and 3x1
Power Clean - 10x3-1 rep
Pendlay Row - 5x5
Wide grip Pull Up (neck to bar, weighted) - 5x7-5 reps
Bench Press - 4x12-10 reps
Cross-Bench DB Pullovers - 4x12-10 reps
DB Fly - 4x12
Weighted Dips - 4x12-10 reps
EZ BB Preacher Curls - 4x12-8 reps
That'll teach me to feel old...
Anyway, today..
Back Extensions - 3x25
Leg Press - 8x12-2 reps
Deadlift - 3x5 and 3x1
Power Clean - 10x3-1 rep
Pendlay Row - 5x5
Wide grip Pull Up (neck to bar, weighted) - 5x7-5 reps
Bench Press - 4x12-10 reps
Cross-Bench DB Pullovers - 4x12-10 reps
DB Fly - 4x12
Weighted Dips - 4x12-10 reps
EZ BB Preacher Curls - 4x12-8 reps
That'll teach me to feel old...
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