What training are you doing/have you done today? Vol.2
Discussion
Digger said:
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!?! 
In my defence it was a very leisurely effort. Last night big session on Zwift, same again tonight. Glad the Christmas holidays are out of the way, getting back to a proper routine of eating and sleeping. Puppy fat falling off now.
ORD said:
I think sleep is massively important. I get f
k all sleep and don't build strength or muscle anymore (except on holiday!)
Yep, sleep of massive importance to me, and yet it rarely gets mentioned in the same breath as diet and training routines. Started taking power naps about 5 years ago - completely changed the way I train. Anyway, 40 minutes of pure pain on Zwift tonight, never more than a minutes away from yacking. Pretty huge effort. Tomorrow back to the gym but it won't involve legs or lungs. Tonight's session below.k all sleep and don't build strength or muscle anymore (except on holiday!)https://www.strava.com/activities/829820928
For me today>
Axle Push Jerk: 100,110,120,130,120kg 100x7,5,5
Z press: 60x 5,4,4,4
Skull crushers: 4 sets
Tri/delts super set x 2
Good, happy to get 130kg over my head that early in the morning!
https://www.instagram.com/p/BPMiq_3hhRC
Axle Push Jerk: 100,110,120,130,120kg 100x7,5,5
Z press: 60x 5,4,4,4
Skull crushers: 4 sets
Tri/delts super set x 2
Good, happy to get 130kg over my head that early in the morning!
https://www.instagram.com/p/BPMiq_3hhRC
didelydoo said:
For me today>
Axle Push Jerk: 100,110,120,130,120kg 100x7,5,5
Z press: 60x 5,4,4,4
Skull crushers: 4 sets
Tri/delts super set x 2
Good, happy to get 130kg over my head that early in the morning!
https://www.instagram.com/p/BPMiq_3hhRC
Very impressive.Axle Push Jerk: 100,110,120,130,120kg 100x7,5,5
Z press: 60x 5,4,4,4
Skull crushers: 4 sets
Tri/delts super set x 2
Good, happy to get 130kg over my head that early in the morning!
https://www.instagram.com/p/BPMiq_3hhRC
I love didely's instagrams, quite inspiring..
Today was/is damn freezing, I had a T-Shirt, tracksuit and two large jumpers on while training! kept me warm, though.
Bike Rollers - 10 mins
Back Extensions - 2x20
Squat - 8 sets of 5 reps plus 2x1 up to 165kg
Bench Press - 8 sets of 5 reps plus 3x1 up to 135kg
Power Clean - 8x2 reps up to 90kg
BB Clean and Press - 5x5 plus 5x1 up to 85kg
Wide grip Pull Up (back of neck to bar) 5x5 (BW plus 15kg weight - plus 2 large jumpers!)
Deadlift - 5x3 reps (140kg - following a 16 week routine to get me to 195kg)
Pendlay Row - 5x5 up to 120kg
That was more than enough for today...
Today was/is damn freezing, I had a T-Shirt, tracksuit and two large jumpers on while training! kept me warm, though.
Bike Rollers - 10 mins
Back Extensions - 2x20
Squat - 8 sets of 5 reps plus 2x1 up to 165kg
Bench Press - 8 sets of 5 reps plus 3x1 up to 135kg
Power Clean - 8x2 reps up to 90kg
BB Clean and Press - 5x5 plus 5x1 up to 85kg
Wide grip Pull Up (back of neck to bar) 5x5 (BW plus 15kg weight - plus 2 large jumpers!)
Deadlift - 5x3 reps (140kg - following a 16 week routine to get me to 195kg)
Pendlay Row - 5x5 up to 120kg
That was more than enough for today...
Can anyone suggest what might be wrong with me...
Yesterday around 5pm (2 hours later than usual) I had my preworkout food. It has changed a few days back but been fine the 2-3 days prior (basically added Lorne sausage to the meal which I've never had issues with before).
Since the meal and the last 24hrs so far I'm massively bloated, feel sick and not hungry. Had to force breakfast down this morning and not eaten since.
I'd maybe guess IBS but bowel movement seems the same?
Stopping me from going to the gym, feel weak as a kitten and like I weigh 60st
Yesterday around 5pm (2 hours later than usual) I had my preworkout food. It has changed a few days back but been fine the 2-3 days prior (basically added Lorne sausage to the meal which I've never had issues with before).
Since the meal and the last 24hrs so far I'm massively bloated, feel sick and not hungry. Had to force breakfast down this morning and not eaten since.
I'd maybe guess IBS but bowel movement seems the same?
Stopping me from going to the gym, feel weak as a kitten and like I weigh 60st
Not posted in ages but have been lifting. Slight but fairly frequent ham/ aductor pulls has kept me from making much progress in squat or deadlift but getting a bit of head of steam now. Last week:
Squat: 15 x 145kg (still taking it easy after most recent pull doing KB swings - it was far too cold outside when I did them I think...)
Trap-bar deadlift: 15 x 160kg (as above)
Viking press: 6 x 110kg (loaded onto frame, not sure what the weight in the hands would be, maybe 140kg at max lever?)
Barbell row: 12 x 160kg
Incline dumbbell press: 8 x 60kg, 15 x 50kg (think these were a PBs!)
Squat: 15 x 145kg (still taking it easy after most recent pull doing KB swings - it was far too cold outside when I did them I think...)
Trap-bar deadlift: 15 x 160kg (as above)
Viking press: 6 x 110kg (loaded onto frame, not sure what the weight in the hands would be, maybe 140kg at max lever?)
Barbell row: 12 x 160kg
Incline dumbbell press: 8 x 60kg, 15 x 50kg (think these were a PBs!)
Gym session on a Saturday for the first time in years.
My physio suggested I had to strengthen my shoulders as they are weak compared to arms and chest, so I did a shoulder session today. My numbers are pretty poor
Llateral raises and front raises, 5x10 to 12 reps - maxed out at 6kg
Overhead press, 3x10 reps at 35kg
Bent over flys - 3x12 at 5kg
Ok, so these are pretty st. I've hardly ever worked shoulders in isolation. As I can bench 80kg, and barbell curl 40kg, what should my lateral and front raise numbers be in comparison??
My physio suggested I had to strengthen my shoulders as they are weak compared to arms and chest, so I did a shoulder session today. My numbers are pretty poor
Llateral raises and front raises, 5x10 to 12 reps - maxed out at 6kg
Overhead press, 3x10 reps at 35kg
Bent over flys - 3x12 at 5kg
Ok, so these are pretty s
t. I've hardly ever worked shoulders in isolation. As I can bench 80kg, and barbell curl 40kg, what should my lateral and front raise numbers be in comparison??As a very rough guess, I think you should be lateral raising around 10kg for 10 reps to be consistent with your bench press. But that's just based on what I've seen in gyms and not any calculations. I'm not sure strength standards exist for isolation exercises.
For what it's worth, I don't think OHP is that bad (not sure your bench/OHP ratio is much worse than most people), so it really does seem quite a local weakness in part of the shoulder complex. For comparison purposes, I can OHP 50kg for 8 reps; I can bench press 90kg+ for 8 reps. I think my OHP is weak compared to my bench but not unusually so. Most people suck at OHP because (1) they have done it less than bench or pulls and (2) it's a fairly taxing exercise from a stability and form perspective. I know a lot of guys with impressive bench numbers but who need some leg drive to OHP 60kg.
Hard to be more specific without knowing how you lift and how good your form is. For example, a powerlifting 80kg bench press is very different from an 80kg bodybuilding bench press - I can press 80kg for loads of reps if I keep it low and maintain bar speed, but I can barely get 10 reps if I use a bodybuilding rep style (higher up the body, elbows out more, slower bar speed). Similarly, a very strict 35kg OHP isn't that bad; a sloppy one using back arching or leg drive would suggest very weak shoulders.
For what it's worth, I don't think OHP is that bad (not sure your bench/OHP ratio is much worse than most people), so it really does seem quite a local weakness in part of the shoulder complex. For comparison purposes, I can OHP 50kg for 8 reps; I can bench press 90kg+ for 8 reps. I think my OHP is weak compared to my bench but not unusually so. Most people suck at OHP because (1) they have done it less than bench or pulls and (2) it's a fairly taxing exercise from a stability and form perspective. I know a lot of guys with impressive bench numbers but who need some leg drive to OHP 60kg.
Hard to be more specific without knowing how you lift and how good your form is. For example, a powerlifting 80kg bench press is very different from an 80kg bodybuilding bench press - I can press 80kg for loads of reps if I keep it low and maintain bar speed, but I can barely get 10 reps if I use a bodybuilding rep style (higher up the body, elbows out more, slower bar speed). Similarly, a very strict 35kg OHP isn't that bad; a sloppy one using back arching or leg drive would suggest very weak shoulders.
Thanks for that, very helpful. I'll keep working on the laterals and front raises as using the girly weights is a tad embarrassing.
My OHP is ok I guess because I have strong-ish triceps and they seem to give out before the shoulder even starts to tire. My OHP technique is ok, but I was missing an important piece of information - the 35kg is seated on a smith machine as I'm coming back from a shoulder dislocation and don't like the feeling at the moment of pressing overhead.
Once i start free weight on them, I might actually go to using dumbells just to see if there is an imbalance.
My OHP is ok I guess because I have strong-ish triceps and they seem to give out before the shoulder even starts to tire. My OHP technique is ok, but I was missing an important piece of information - the 35kg is seated on a smith machine as I'm coming back from a shoulder dislocation and don't like the feeling at the moment of pressing overhead.
Once i start free weight on them, I might actually go to using dumbells just to see if there is an imbalance.
Yesterday:
Squats 10x10@60kg
Front Squats 5x5@60kg
Legs press 2x10@200kg
Stiff Leg Deads 5x10@60kg
Today:
Military Press 4x10@20, 3x10@40kg - tried 60 but in too much pain from right shoulder. So, 5x10-20@20kg
Superset:
Barbell Upright Rows 5x10@40kg/Lat Raises 5x8@12kg
Superset:
Smith Shrugs 5x10@100kg/ Front Raises 5x10@12kg
Reverse Cable Crossover 5x10@10kg/side
Right Shoulder & bicep very painful so took it pretty easy today. Going to take a while to heal I think.
Squats 10x10@60kg
Front Squats 5x5@60kg
Legs press 2x10@200kg
Stiff Leg Deads 5x10@60kg
Today:
Military Press 4x10@20, 3x10@40kg - tried 60 but in too much pain from right shoulder. So, 5x10-20@20kg
Superset:
Barbell Upright Rows 5x10@40kg/Lat Raises 5x8@12kg
Superset:
Smith Shrugs 5x10@100kg/ Front Raises 5x10@12kg
Reverse Cable Crossover 5x10@10kg/side
Right Shoulder & bicep very painful so took it pretty easy today. Going to take a while to heal I think.
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