What training are you doing/have you done today? Vol.2
Discussion
For me today>
Axle push press (from Rack): 90kg x3, 100x3, 110x3,3,2 90>80>60 drop set
DB shoulder press: 30's x10, 40's x5, 35's x5 30x 10,10
Smith Lockouts: 90x 3,3,3
DB fly/tri push down/pull aparts superset x 3
Good fun, enjoying shifting some weight and eating lots again. Tempted to max out on the push press, but kept my sensible head on
Axle push press (from Rack): 90kg x3, 100x3, 110x3,3,2 90>80>60 drop set
DB shoulder press: 30's x10, 40's x5, 35's x5 30x 10,10
Smith Lockouts: 90x 3,3,3
DB fly/tri push down/pull aparts superset x 3
Good fun, enjoying shifting some weight and eating lots again. Tempted to max out on the push press, but kept my sensible head on
Back to it today after an easy week last week.
Definitely hurt my right shoulder last week, felt it immediately today. So a fairly light but good session, don't want to make it any worse.
Bench 10x10@60kg
Incline DB Press 5x8@24kg
Incline Flys 5x10@14kg
Chest Press Machine 5x10@40kg
Seated Cables 5x10@28kg
Definitely hurt my right shoulder last week, felt it immediately today. So a fairly light but good session, don't want to make it any worse.
Bench 10x10@60kg
Incline DB Press 5x8@24kg
Incline Flys 5x10@14kg
Chest Press Machine 5x10@40kg
Seated Cables 5x10@28kg
ORD said:
What's your progression down those rep schemes, Chris? Light down to heavy, adding a bit of weight each set until you reach something not much less than 1RM?
Yes, I find this works best for me, especially for the most heavy exercises for legs and chest. I like to do 3 or 4 sets in the 12-8 reps range, then a few sets in the 5-1 rep range, and sometimes a couple of drop sets with lighter weight to finish off. Not every session, though.I have given up on arm isolations for the time being. I spent 5 months last year doing a 3 day, twice weekly split, in which I did 2 or 3 biceps and triceps specific exercises twice weekly. I think I added around 3mm to my arms at the end of the 5 months! At my stage, heavy compounds still give the best bang for buck, I think. I now realise that I need to spend at least three years from starting on these main exercises, as the lesser ones are quite superfluous. Am thinking of just concentrating on legs, chest and back again for a few months, as it seems the various exercises for these cover almost all the bases for an intermediate.
STILLJOE said:
Some fantastic numbers being shifted on here. Toying with the idea of strongman myself at some point (just need to get stronger, lol). Smiffy - you're a bit of a monster fella, well done on the pb. Diddlyedoo - that axl push press look at piece of piss!
It's great fun! I'm just getting back in to it, but already loving it again.Halb said:
A sensible head...now one of them sounds...sensible. I want one.
I only got one because I'm all stupided out Decided to give Madcow Intermediate a go tonight following advice above.
Didn't think 3 exercises at 5x5 would leave me feeling like I'd hard a workout but f
k me! 5x5 squats obviously wear me out more than I realise as the 5x5 bench was a struggle at weights I'd normally find no problem.
Added in a couple of high Rep accessory exercises at the end but don't think they're really needed. I'm interested to see how strong I can get on this kind of programme.
Didn't think 3 exercises at 5x5 would leave me feeling like I'd hard a workout but f
k me! 5x5 squats obviously wear me out more than I realise as the 5x5 bench was a struggle at weights I'd normally find no problem. Added in a couple of high Rep accessory exercises at the end but don't think they're really needed. I'm interested to see how strong I can get on this kind of programme.
Mental circuit from here
https://www.t-nation.com/training/lose-fat-stay-st...
SLight variation to the one on the page.
Dumbbell Push Press 30 reps
Pendlay Row 25 reps
Front Squat 35 reps
Narrow Press-Up 35 reps
75 seconds of burpees
45 seconds of KB swings
Deadlift 20
Low-Incline DB Bench Press 35
Pull-Up 20 reps
Alternating Barbell Lunges 15/leg
too me 62 minutes to complete...what a bd
https://www.t-nation.com/training/lose-fat-stay-st...
SLight variation to the one on the page.
Dumbbell Push Press 30 reps
Pendlay Row 25 reps
Front Squat 35 reps
Narrow Press-Up 35 reps
75 seconds of burpees
45 seconds of KB swings
Deadlift 20
Low-Incline DB Bench Press 35
Pull-Up 20 reps
Alternating Barbell Lunges 15/leg
too me 62 minutes to complete...what a b
dWent to the gym Sunday evening - strength was lacking but had an incredible pump. Weird. Yesterday was more or less a rest day, but for 40 minutes of pull ups and dips. Tonight a big session on the turbo, 1 hour group ride on Zwift, and then a 16 minute full bore effort solo. Strength is back on line. 
mcelliott said:
Went to the gym Sunday evening - strength was lacking but had an incredible pump. Weird. Yesterday was more or less a rest day, but for 40 minutes of pull ups and dips. Tonight a big session on the turbo, 1 hour group ride on Zwift, and then a 16 minute full bore effort solo. Strength is back on line.
How on earth are your rotators / shoulders handling all of these dips and pull-ups you've been doing the last year. . . I have no idea!?! This morning>
Squat: 10 doubles at 180kg (trying to find my groove)
Trap bar deads: 200kg x 18 ( https://www.instagram.com/p/BPHYe-lBZC2 )
GHR: 4 sets
Calf press: 4 sets
Squats got much better for the last 5 sets & trap bar deads almost killed me......grip and back were fried.
Squat: 10 doubles at 180kg (trying to find my groove)
Trap bar deads: 200kg x 18 ( https://www.instagram.com/p/BPHYe-lBZC2 )
GHR: 4 sets
Calf press: 4 sets
Squats got much better for the last 5 sets & trap bar deads almost killed me......grip and back were fried.
I think Monday's 5x5 deadlifts really did me in on Monday night, really ached! I slept for almost 9 hours and then, on the Tuesday afternoon, I was working with my CAD program and I still felt really tired, I ended up sleeping on the sofa for another hour and a half! That's never happened to me before, age catching up with me, perhaps...
Today, I took it easier, with higher rep medium weight, 65 minutes in total:
Back Extension - 2x20
Squat - 5x12-8 reps
Incline Bench Press - 5x12-8 reps
Power Clean - 8x2 reps
Wide grip Upright Row - 5x12-8 reps
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR (Reverse grip) - 5x12-8 reps
Back Extension - 2x20
Today, I took it easier, with higher rep medium weight, 65 minutes in total:
Back Extension - 2x20
Squat - 5x12-8 reps
Incline Bench Press - 5x12-8 reps
Power Clean - 8x2 reps
Wide grip Upright Row - 5x12-8 reps
Wide grip Pull Up (chest to bar) - 4x12-8 reps
BB BOR (Reverse grip) - 5x12-8 reps
Back Extension - 2x20
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