What training are you doing/have you done today? Vol.2
Discussion
ORD said:
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).
I'm exactly the same as him 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).
I think just maintaining an arch and pinning shoulders back is too much to concentrate on when you're on the limit.
I've got better though by being tighter in the first place so can't flail hah.
today was....
BB rows
Rack pulls
Wide pull ups
Pull downs
Preacher curls
Hammer curls
DB curls
Reverse BB curls
wrist curls
I'm now past the skinny/fat/depressing cutting stage and have started to look noticeable leaner each day. Diet sucks, and I've added in cardio, but it's worth the hassle when you begin seeing results.
2:1 shoulder to waist ratio
https://www.instagram.com/p/BORzbvaB_9R/
BB rows
Rack pulls
Wide pull ups
Pull downs
Preacher curls
Hammer curls
DB curls
Reverse BB curls
wrist curls
I'm now past the skinny/fat/depressing cutting stage and have started to look noticeable leaner each day. Diet sucks, and I've added in cardio, but it's worth the hassle when you begin seeing results.
2:1 shoulder to waist ratio
https://www.instagram.com/p/BORzbvaB_9R/Burwood said:
How will you handle the Christmas lunch/dinner? Mind you, Turkey is a good protein 
All planned out- I've stepped up the cut this week so I can relax a bit next week. Being pretty harsh/strict until the weekend- A diet break will do me good, even if only for a few days. Not been on the scales for a while, but I think I'll be pretty ripped by the time I've hit 95kg as it's a few kg's away. May/may not compete in April- still in two minds, but edging towards another year of growth as I wanted to hit 100kg/220lbs stage ready, which ain't happening before April!
Just had our Musclefood beef joint and turkey hampers arrive today, fridge is bursting!
Today I had a better, if quite middling session. the first hour was taken up by warm ups and the first two compounds, but I think it's good to completely exhaust the muscles from time to time, and carry on until you have little left..
Squat:
4x12 reps
6x6-1 rep
2z10-6 rep drop sets
Bench Press:
3x12 reps
5x8-1 rep
1x10 rep drop set
Power Clean - 8x2 reps
Wide grip BB Upright Row - 5x12-5 reps
Wide Grip Pull Ups (weighted - back of neck to bar) - 5x5
Pendlay Row - 5x5
Seated Cable Row - 4x12-8 reps
Today I had a better, if quite middling session. the first hour was taken up by warm ups and the first two compounds, but I think it's good to completely exhaust the muscles from time to time, and carry on until you have little left..
Squat:
4x12 reps
6x6-1 rep
2z10-6 rep drop sets
Bench Press:
3x12 reps
5x8-1 rep
1x10 rep drop set
Power Clean - 8x2 reps
Wide grip BB Upright Row - 5x12-5 reps
Wide Grip Pull Ups (weighted - back of neck to bar) - 5x5
Pendlay Row - 5x5
Seated Cable Row - 4x12-8 reps
Morning workout for me today, I hate morning workouts! However, this one wasn't too bad. No records broken but felt pretty good. Then an hour's racing on Zwift, it's getting quite addictive - I'm doing over 300km on the bike at the moment. So, together with the gym, my appetite is huge, really struggling to eat enough. Just as well it's Christmas.
Pic from this morning's workout - not displaying didely's v-taper.
https://www.instagram.com/p/BOR1vMjAVLP/?taken-by=...
Pic from this morning's workout - not displaying didely's v-taper.
https://www.instagram.com/p/BOR1vMjAVLP/?taken-by=...
Legs today>
Squats
Leg ext
Sissy squats
GHR
Ham curls (machine)
Ham curls (DB)
Calf press
Feel small just now, bit of a headf**k!
Depleted weight this morning was 96kg, so probably around 98/9kg fully hydrated and carbed- that's down from 107kg mid October! Last comp a year back, at my leanest I was 86/7kg, and I think i'd need to drop another 3kg to match that- so approx 93kg (depleted), which is a bit wee.
On the plus side, that'll be 6kg up from a year ago, and my waist is 32" again....
Another 18 months of consistency and hard work and I should hit my 220lbs/100kg lean target. In it for the long slog!
Squats
Leg ext
Sissy squats
GHR
Ham curls (machine)
Ham curls (DB)
Calf press
Feel small just now, bit of a headf**k!
Depleted weight this morning was 96kg, so probably around 98/9kg fully hydrated and carbed- that's down from 107kg mid October! Last comp a year back, at my leanest I was 86/7kg, and I think i'd need to drop another 3kg to match that- so approx 93kg (depleted), which is a bit wee.
On the plus side, that'll be 6kg up from a year ago, and my waist is 32" again....
Another 18 months of consistency and hard work and I should hit my 220lbs/100kg lean target. In it for the long slog!
You all look great and all seem to be progressing really well!
Final session before Christmas today. Tried to beat my PB's on DL and Power Clean again, but failed on both counts - but it wasn't for lack of trying...
Deadlift - 3x5 and 3x1 with a failed 190kg
BB BOR - 5x8-5 reps (up to 120kg - love doing these after heavy DL's, they seem so light)
Power Clean - 8x2-1 rep up to 95kg with a fail at 100kg
BB Clean and Press - 5x5 (65kg) and 3x2 with 70/75/80kg - it has taken almost 7 months for my RC to heal and get my presses back to what they were!
Bench Press - 8 sets of 5 reps (80-115kg)
T-Bar Row - 4x12-8 reps
Wide Grip Pull Ups (chest to bar) - 4x12-8 reps
Seated Cable Row - 4x12-9 reps
Leg Press - 7x12-5 reps
Final session before Christmas today. Tried to beat my PB's on DL and Power Clean again, but failed on both counts - but it wasn't for lack of trying...
Deadlift - 3x5 and 3x1 with a failed 190kg
BB BOR - 5x8-5 reps (up to 120kg - love doing these after heavy DL's, they seem so light)
Power Clean - 8x2-1 rep up to 95kg with a fail at 100kg
BB Clean and Press - 5x5 (65kg) and 3x2 with 70/75/80kg - it has taken almost 7 months for my RC to heal and get my presses back to what they were!
Bench Press - 8 sets of 5 reps (80-115kg)
T-Bar Row - 4x12-8 reps
Wide Grip Pull Ups (chest to bar) - 4x12-8 reps
Seated Cable Row - 4x12-9 reps
Leg Press - 7x12-5 reps
Last night was a nice recovery ride on the bike - approx 38km with 500m of climbing, 30kph average. This morning was a really good workout at the gym, nothing too heavy - bench was 110kg for 10 reps which is about a record I think, then this afternoon was 60km on the turbo - 30km warmup the 20km race on Zwift. 18th out of 149 - pleased with the effort.
Tomorrow will be a couple of hours on the turbo with some pull ups and dips to finish off, and then some olympic standard eating and drinking.
Tomorrow will be a couple of hours on the turbo with some pull ups and dips to finish off, and then some olympic standard eating and drinking.
5 a side football for 90 minutes yesterday (brutal). I was very pleasantly surprised with my CV fitness and endurance given that I never run anymore.
4 sets of 10 pull ups today supersetted with band pull aparts and various air squats.
I've decided not to bother getting to a gym over the holiday period and to see what bodyweight exercises do for me. I had a really good chest workout the other day just from plyo press ups and isometric press ups. I'm always surprised when people much weaker than me write off bodyweight exercises as being too easy. I don't find press ups easy at all despite being able to bench almost 1.5 times my bodyweight.
I'll do some handstand press ups tomorrow morning and maybe some L-sit training.
The one weighted exercise I am already missing is the deadlift. There's nothing like lifting something heavy off the ground.
4 sets of 10 pull ups today supersetted with band pull aparts and various air squats.
I've decided not to bother getting to a gym over the holiday period and to see what bodyweight exercises do for me. I had a really good chest workout the other day just from plyo press ups and isometric press ups. I'm always surprised when people much weaker than me write off bodyweight exercises as being too easy. I don't find press ups easy at all despite being able to bench almost 1.5 times my bodyweight.
I'll do some handstand press ups tomorrow morning and maybe some L-sit training.
The one weighted exercise I am already missing is the deadlift. There's nothing like lifting something heavy off the ground.
Gym this morning with my daughter, both had really good workouts - I chose to do machines for all my workout just to make a change, was really pumped! Then this afternoon - 90km training ride on Zwift, at times I went a lot deeper than I wanted to, but great fun. Obviously tomorrow is a day off, not before doing a sea swim with my daughter in the morning. Have a great Christmas everyone! 
mcelliott said:
Gym this morning with my daughter, both had really good workouts - I chose to do machines for all my workout just to make a change, was really pumped! Then this afternoon - 90km training ride on Zwift, at times I went a lot deeper than I wanted to, but great fun. Obviously tomorrow is a day off, not before doing a sea swim with my daughter in the morning. Have a great Christmas everyone!
And a merry Christmas to you! Done nothing today, and tonight am just eating treats and drinking whisky! Decided to go full slob for 24 hours...
chris watton said:
mcelliott said:
Gym this morning with my daughter, both had really good workouts - I chose to do machines for all my workout just to make a change, was really pumped! Then this afternoon - 90km training ride on Zwift, at times I went a lot deeper than I wanted to, but great fun. Obviously tomorrow is a day off, not before doing a sea swim with my daughter in the morning. Have a great Christmas everyone!
And a merry Christmas to you! Done nothing today, and tonight am just eating treats and drinking whisky! Decided to go full slob for 24 hours...
Really nice steady recovery ride this evening, lovely night for a ride - no traffic and hardly any wind. Perfect. 35-odd km with 350m of climbing, 31kph average. That brings my year totals to 11,100km and 132,000m of climbing. Pull ups and dips followed, diet is absolutely terrible at the moment which is good
Hope to get to the gym tomorrow, with a good session on Zwift also.
Hope to get to the gym tomorrow, with a good session on Zwift also.
Got to the gym xmas eve - closed
Nothing yesterday but hacked off with all the noise etc at home I thought id get my bike out for a ride this morning.
What I thought would be piece and quiet just me outside in the countryside along the river turned out to be me and every other f
king family in the world walking by the river. Ended up changing my route and going on road got fed up of having to stop for everyone. Better than nothing and I do enjoy riding my bike although more so with a engine.
I have my fingers crossed the gym is open again tomorrow
Nothing yesterday but hacked off with all the noise etc at home I thought id get my bike out for a ride this morning.
What I thought would be piece and quiet just me outside in the countryside along the river turned out to be me and every other f
king family in the world walking by the river. Ended up changing my route and going on road got fed up of having to stop for everyone. Better than nothing and I do enjoy riding my bike although more so with a engine. I have my fingers crossed the gym is open again tomorrow
Two days rest and food did me good. Weight back up to 100kg
Today was good.
Bb row
T bar row
chins
Pull downs
1 arm pull downs
cable rows
preacher curls
ez curls
db curls
reverse bb curls
wrist curls.
Going for pump, this is the plan moving forward. Done with heavy stuff for now.
Read an interesting article about how Sergio Oliva trained. Lots of partial reps maintaining tension, high reps, pumpy & some heavy stuff- very interesting. Tried some stuff today, liked it.
Today was good.
Bb row
T bar row
chins
Pull downs
1 arm pull downs
cable rows
preacher curls
ez curls
db curls
reverse bb curls
wrist curls.
Going for pump, this is the plan moving forward. Done with heavy stuff for now.
Read an interesting article about how Sergio Oliva trained. Lots of partial reps maintaining tension, high reps, pumpy & some heavy stuff- very interesting. Tried some stuff today, liked it.
Edited by didelydoo on Tuesday 27th December 15:45
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