What training are you doing/have you done today? Vol.2
Discussion
Another piss poor session today.
Met my mate for deadlift day but already uad a sore back.
Managed up to 140kg but struggled.
Decided to squat and bench instead, supersets of 80kg 5x5 squat with bench 5x10.
s
t session.
Back in with the same mate for 0800 tomorrow. Currently on my 3rd beer...
Met my mate for deadlift day but already uad a sore back.
Managed up to 140kg but struggled.
Decided to squat and bench instead, supersets of 80kg 5x5 squat with bench 5x10.
s
t session.Back in with the same mate for 0800 tomorrow. Currently on my 3rd beer...
At the gym for 0740 waiting for opening at 0800. Felt pretty hungover TBH.
Much better session! Was hard work but felt good.
Pull Ups 6x3
Superset:
Lat Pulldown 5x8@100kg/Reverse Flys 5x8@12kg
Superset:
One Arm Row 5x8/side@40kg//Reverse Flys 5x8@12kg
BOR 2x10@60, 2x8@80, 2x6@100kg
Lat Pulldown Cable 5x10@85kg
Reverse Lat Pulldown 2x10@55kg
Much better session! Was hard work but felt good.
Pull Ups 6x3
Superset:
Lat Pulldown 5x8@100kg/Reverse Flys 5x8@12kg
Superset:
One Arm Row 5x8/side@40kg//Reverse Flys 5x8@12kg
BOR 2x10@60, 2x8@80, 2x6@100kg
Lat Pulldown Cable 5x10@85kg
Reverse Lat Pulldown 2x10@55kg
Quick shoulder session. I feel knackered all the time at the moment, so I have reduced volume and weight.
Barbell shoulder press: 3 x 8 @ 45kg
Light front squats for form
Lateral raise: 3 x 10 @ 12kg
Rear leg elevated split squat: 3 x 12 @ 12kg dumbells
5 minutes of shoulder finisher stuff - light presses and raises with drop sets.
I think I've got a lot stronger in the last few months but am too knackered to show it. A good break over Xmas (and some sleep) may well reveal the gains in strength.
I expect PBs on bench, shoulder press, pulls ups and DB rows in January.
Barbell shoulder press: 3 x 8 @ 45kg
Light front squats for form
Lateral raise: 3 x 10 @ 12kg
Rear leg elevated split squat: 3 x 12 @ 12kg dumbells
5 minutes of shoulder finisher stuff - light presses and raises with drop sets.
I think I've got a lot stronger in the last few months but am too knackered to show it. A good break over Xmas (and some sleep) may well reveal the gains in strength.
I expect PBs on bench, shoulder press, pulls ups and DB rows in January.
Nice steady recovery ride this morning with the boys - 60km - good to spin the legs out after yesterday. This evening popped to the gym with my daughter, felt loads better than yesterday, was pumped even in my warm up sets. The highlight was a new PB on my bench - 144kg for a single, and I have to say, pretty good rep. 
Quite pleased with that effort, think I may have found my limit for the time being.
Quite pleased with that effort, think I may have found my limit for the time being.
Legs over the weekend, leg press, GHR etc etc.
This morning was push day>
Flat bench
incline bench
dips
OH press
Push downs SS face pulls.
Very wide grip on the benching. Stripped back to basics for a while, want to build my bench up next year as I've not done it for ages- 200kg is the aim. Will probably set some other strength goals to gauge progress.
This morning was push day>
Flat bench
incline bench
dips
OH press
Push downs SS face pulls.
Very wide grip on the benching. Stripped back to basics for a while, want to build my bench up next year as I've not done it for ages- 200kg is the aim. Will probably set some other strength goals to gauge progress.
Still don't feel 100%, but felt more than well enough for a workout. Although whatever virus I had has taken its toll, felt as weak as hell today.
Leg Press - 5x12-6 reps
Bench Press - 5x12-5 reps
Power Clean - 8x2 reps
BB O/H Press - 5x5
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR - 4x12-8 reps
A nice little 55 minute workout that even ORD would approve of!
Leg Press - 5x12-6 reps
Bench Press - 5x12-5 reps
Power Clean - 8x2 reps
BB O/H Press - 5x5
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR - 4x12-8 reps
A nice little 55 minute workout that even ORD would approve of!
Anyone tried the spinning bar challenge?
Thick bar which freely rotates on bearings. Idea is to dead hang using over or under hand grip.
I managed 73s before I pinged off. I used overhand but thinking about it, I should have used close grip underhand.
Guy had moved away by the time I came back along the street
Thick bar which freely rotates on bearings. Idea is to dead hang using over or under hand grip.
I managed 73s before I pinged off. I used overhand but thinking about it, I should have used close grip underhand.
Guy had moved away by the time I came back along the street
chris watton said:
Still don't feel 100%, but felt more than well enough for a workout. Although whatever virus I had has taken its toll, felt as weak as hell today.
Leg Press - 5x12-6 reps
Bench Press - 5x12-5 reps
Power Clean - 8x2 reps
BB O/H Press - 5x5
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR - 4x12-8 reps
A nice little 55 minute workout that even ORD would approve of!
55 minutes is on the high side for me... 40-50 minutes is about all I have in the tank (excluding warm up), and I'm only 33! Depressing. Leg Press - 5x12-6 reps
Bench Press - 5x12-5 reps
Power Clean - 8x2 reps
BB O/H Press - 5x5
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR - 4x12-8 reps
A nice little 55 minute workout that even ORD would approve of!
Pull ups and dips yesterday, book-ended by these two absolute leg shredders on Zwift. Ouch.
https://www.strava.com/activities/806514201
https://www.strava.com/activities/806182315
https://www.strava.com/activities/806514201
https://www.strava.com/activities/806182315
Edited by mcelliott on Tuesday 20th December 14:16
Deadlifts 2x10@60, 2x5@100, 2x3@120, 2x1@130, 2x1@140, 2x1@150, 2x1@155kg, Failed at 160kg, 3x3@100kg (Slooowwww)
Stiff Leg Deads 5x10@60kg
Much better than my weekend session. Did some barbell curls between sets too. In the rack. Cos I can
TBH today did me. Have done nothing but eat since.
ETA the post failure sets of 3x3@100kg
Stiff Leg Deads 5x10@60kg
Much better than my weekend session. Did some barbell curls between sets too. In the rack. Cos I can
TBH today did me. Have done nothing but eat since.
ETA the post failure sets of 3x3@100kg
Edited by Johnny on Tuesday 20th December 19:13
Deadlifts are murder. Who is it that said only silver backs can do them more than once per week?
Today for me:
4 x 10 @ 80kg squats (horrific throughout)
Supersetted with:
4 x 10 @ 70 kg dumbass bodybuilding barbell bench press to mid-chest.
Then:
4 x 10 @ 50 kg SL deadlift (light but brutally slow)
Supersetted with:
4 x 10 @ 80kg on some weird rowing t bar thing. Easy as pie for 6 reps and then horrid.
Not sure how that took an hour in retrospect. It was a PT session, and I think I am more efficient on my own (I do fewer reps and do them faster). Bodybuilding stuff is hell for me, especially as I don't eat enough to gain weight, making it a bit pointless except for conditioning. All these slow eccentrics are great for hypertrophy but bloody unpleasant. Hard to get excited about such slow movements.
Today for me:
4 x 10 @ 80kg squats (horrific throughout)
Supersetted with:
4 x 10 @ 70 kg dumbass bodybuilding barbell bench press to mid-chest.
Then:
4 x 10 @ 50 kg SL deadlift (light but brutally slow)
Supersetted with:
4 x 10 @ 80kg on some weird rowing t bar thing. Easy as pie for 6 reps and then horrid.
Not sure how that took an hour in retrospect. It was a PT session, and I think I am more efficient on my own (I do fewer reps and do them faster). Bodybuilding stuff is hell for me, especially as I don't eat enough to gain weight, making it a bit pointless except for conditioning. All these slow eccentrics are great for hypertrophy but bloody unpleasant. Hard to get excited about such slow movements.
I've been playing with a new program - heavy one week and heavy volume the next.
Seems to be working well so far.
Had to miss yesterday so caught up today.
140kg x4 rep PB OHP (as I started the clean I realised I wasn't going to power clean it
)
280kg x4 deadlift.
https://youtu.be/CDHwteqyPp4
It's a mental game for me on both, more in me but brain said no.
Got a bit wobbly last 2 reps on overhead too which I'll sort over the coming weeks.
Feeling strong at the moment
Seems to be working well so far.
Had to miss yesterday so caught up today.
140kg x4 rep PB OHP (as I started the clean I realised I wasn't going to power clean it
) 280kg x4 deadlift.
https://youtu.be/CDHwteqyPp4
It's a mental game for me on both, more in me but brain said no.
Got a bit wobbly last 2 reps on overhead too which I'll sort over the coming weeks.
Feeling strong at the moment
ORD said:
Amazing lifts!
(Personally, I wouldn't count the deadlifts because neither knees nor hips finished the motion, but I would only be lifting half as much, so what do I know?!)
I noticed the knees on playback, don't think I've ever had that problem before! (Personally, I wouldn't count the deadlifts because neither knees nor hips finished the motion, but I would only be lifting half as much, so what do I know?!)
It's why I record my top sets most sessions to see what's right/wrong.
Hips possibly angle but should be locked.
I wasn't really feeling deadlifts either, everything was moving slow, will be having another go in a few weeks.
I need to be hitting 10+ reps to be competitive at opens so I'll be building it up over the coming months.
Edit: here's 300kg that's much better. I think I was just fatigued and had a soft lockout. https://www.facebook.com/story.php?story_fbid=1015...
Edited by smiffy180 on Wednesday 21st December 10:38
I think recording them is an excellent idea - I doubt you could feel the knees remaining open with all that weight. The 300kg rep was very clean, so it's a weird little fatigue effect, like you say. I can't feel what's going on with my DL form at 140kg!
You see all sorts of weird little drop offs in form when watching good lifters. Some of them even look like they make the lift harder, rather than easier. A really strong guy at my local gym tends to increase the ROM on his bench press as he gets tired, which looks bizarre but must be because it shifts the emphasis onto fresher muscles (presumably, lifting higher over the chest rather than to the sternum gets his chest more involved as his triceps tire).
You see all sorts of weird little drop offs in form when watching good lifters. Some of them even look like they make the lift harder, rather than easier. A really strong guy at my local gym tends to increase the ROM on his bench press as he gets tired, which looks bizarre but must be because it shifts the emphasis onto fresher muscles (presumably, lifting higher over the chest rather than to the sternum gets his chest more involved as his triceps tire).
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