What training are you doing/have you done today? Vol.2
Discussion
Can't quite compete and feel a bit inadequate reading that....
Leg Day was yesterday (Sunday)
6 sets of squats (after some light dumbell squats to warm up as the cage was busy)
12x60kg
12x80kg
10x85kg
8x85kg
6x85kg
superset 14x60kg to almost failure
3x single leg press
8x80kg
6x70kg
6x55kg, then straight onto....
4x leg extensions (30 secs rest in between)
16x50kg
16x35kg
16x25kg followed by whimpering and walking funny to get rid of the lactic burn
Short rest, stretching, etc. then finished off with
4x deadlift
12x40kg
12x60kg
10x80kg
8x80kg
More stretching, go home, struggle to get out of car, lay on sofa for a bit, then dog walk. I really want to grow my legs as I wear shorts a lot and my legs were always a bit skinny, but that said I have always been a runner and still do c.20miles a week plus football. It's a struggle trying to fiond the right balance between building up the legs and still being able to run.
Leg Day was yesterday (Sunday)
6 sets of squats (after some light dumbell squats to warm up as the cage was busy)
12x60kg
12x80kg
10x85kg
8x85kg
6x85kg
superset 14x60kg to almost failure
3x single leg press
8x80kg
6x70kg
6x55kg, then straight onto....
4x leg extensions (30 secs rest in between)
16x50kg
16x35kg
16x25kg followed by whimpering and walking funny to get rid of the lactic burn
Short rest, stretching, etc. then finished off with
4x deadlift
12x40kg
12x60kg
10x80kg
8x80kg
More stretching, go home, struggle to get out of car, lay on sofa for a bit, then dog walk. I really want to grow my legs as I wear shorts a lot and my legs were always a bit skinny, but that said I have always been a runner and still do c.20miles a week plus football. It's a struggle trying to fiond the right balance between building up the legs and still being able to run.
Just started a Push Pull Legs split!
Not tried one properly before, I am currently in a calorie deficit so don't expect to see any 'gains' however its a harder workout to my usual body part split!
Todays session :
Push (1)
Incline Bench - hammer strenght machine (55kg e/s)
Flat DB press - 30kg 3x12
Dips (bodyweight) - 12,10,10
Shoulder press - 18kg 12,12,12
Arnold press - 18kg 110,10,10
2x tricep exercises. ss of rope and straightbar pushdowns
Will up the weight on the Db and shoulder press next session!
Not tried one properly before, I am currently in a calorie deficit so don't expect to see any 'gains' however its a harder workout to my usual body part split!
Todays session :
Push (1)
Incline Bench - hammer strenght machine (55kg e/s)
Flat DB press - 30kg 3x12
Dips (bodyweight) - 12,10,10
Shoulder press - 18kg 12,12,12
Arnold press - 18kg 110,10,10
2x tricep exercises. ss of rope and straightbar pushdowns
Will up the weight on the Db and shoulder press next session!
Today:
Squats:
4x12-8 reps
6x6-1 rep up to 170kg. 170 felt not too bad so I thought what the hell, go for 180. Predictably, it was a miserable fail - one quarter Squat and then another where I couldn't get back up so the bar ended up resting on the spotter bars. Still, had to try..
Bench Press:
4x12-8 reps
5x6-1 rep up to 135kg
Power Clean - 8x2 up to 90kg - taking ages to progress from this..
BB Clean and Press - 5x5 up to 70kg
Wide Grip Pull Up (chest to bar - slow movements and pause at top) - 4x12-8 reps
BB BOR - 4x12-10 reps
Squats:
4x12-8 reps
6x6-1 rep up to 170kg. 170 felt not too bad so I thought what the hell, go for 180. Predictably, it was a miserable fail - one quarter Squat and then another where I couldn't get back up so the bar ended up resting on the spotter bars. Still, had to try..
Bench Press:
4x12-8 reps
5x6-1 rep up to 135kg
Power Clean - 8x2 up to 90kg - taking ages to progress from this..
BB Clean and Press - 5x5 up to 70kg
Wide Grip Pull Up (chest to bar - slow movements and pause at top) - 4x12-8 reps
BB BOR - 4x12-10 reps
Horrible PT session.
Bodybuilder style bench press: 4 x 10 @ 70kg
Deadlift: 4 x 5 @ 120kg (with eccentrics)
Walking lunges s/s with squat and press
Prowler pushes & pulls s/s with press ups
I bloody hate high(ish) volume and conditioning work. Probably means I should do more of it!
To the guy above - squats and deads on the same day? That's for natural athletes!
Bodybuilder style bench press: 4 x 10 @ 70kg
Deadlift: 4 x 5 @ 120kg (with eccentrics)
Walking lunges s/s with squat and press
Prowler pushes & pulls s/s with press ups
I bloody hate high(ish) volume and conditioning work. Probably means I should do more of it!
To the guy above - squats and deads on the same day? That's for natural athletes!
Training continues to go really well, yesterday was an easy recovery ride on the road with the guys, legs had recovered pretty well from Saturday's efforts. Just a steady two hours in freezing conditions. Went to the gym in the evening, weighted pull ups followed by a bench that topped out with two smooth reps at 143kg. Pleased with that as my bodyweight has reduced in the last couple of weeks. This this evening - two hours on the turbo, one effort balls to the wall with some real monsters on Zwift, legs felt awesome. Second hour was cool down. Rides below.
https://www.strava.com/activities/841863541
https://www.strava.com/activities/841959963
https://www.strava.com/activities/841863541
https://www.strava.com/activities/841959963
mcelliott said:
Training continues to go really well, yesterday was an easy recovery ride on the road with the guys, legs had recovered pretty well from Saturday's efforts. Just a steady two hours in freezing conditions. Went to the gym in the evening, weighted pull ups followed by a bench that topped out with two smooth reps at 143kg. Pleased with that as my bodyweight has reduced in the last couple of weeks. This this evening - two hours on the turbo, one effort balls to the wall with some real monsters on Zwift, legs felt awesome. Second hour was cool down. Rides below.
https://www.strava.com/activities/841863541
https://www.strava.com/activities/841959963
Have you got a life? https://www.strava.com/activities/841863541
https://www.strava.com/activities/841959963
top effort!mondeoman said:
mcelliott said:
Training continues to go really well, yesterday was an easy recovery ride on the road with the guys, legs had recovered pretty well from Saturday's efforts. Just a steady two hours in freezing conditions. Went to the gym in the evening, weighted pull ups followed by a bench that topped out with two smooth reps at 143kg. Pleased with that as my bodyweight has reduced in the last couple of weeks. This this evening - two hours on the turbo, one effort balls to the wall with some real monsters on Zwift, legs felt awesome. Second hour was cool down. Rides below.
https://www.strava.com/activities/841863541
https://www.strava.com/activities/841959963
Have you got a life? https://www.strava.com/activities/841863541
https://www.strava.com/activities/841959963
top effort!
but apparently I do have a wife and kids somewhere. 
Upper body (chest/shoulder session) last night. I think I am 1 or 2 exercises short of a full set, so would appreciate ideas on what I can add:
Warm up with rotator cuff work
3 sets, 12x5kg internal/external rotation (lying on side on a bench)
Lateral Raise
1 set on incline bench, lying on side 12x5kg per arm (I find this a great isolation exercise)
3 sets standing, 12x5kg, 10x5kg, 6x7kg (that hurt)
Military Press (first time i've done this since my shoulder dislocation)
4 sets, 12x20kg (x2), 12x25kg (x2)
Bench Press
5 sets + 1 warm up at 20x60kg
12x70kg, 10x75kg, 7x77.5kg, 4x77.5kg, immediate superset into 12x60kg
Incline Dumbell Press
3 sets, 12x17.5kg (too easy), 12x20kg, 12x20kg - probably could/should have gone heavier
Cable Fly
3 sets, 12x30kg (per arm), 10x30kg, 8x30kg
Decline press ups with feet on gym ball - only managed 1 set of 20
5 minutes of ab work, cool down.
Warm up with rotator cuff work
3 sets, 12x5kg internal/external rotation (lying on side on a bench)
Lateral Raise
1 set on incline bench, lying on side 12x5kg per arm (I find this a great isolation exercise)
3 sets standing, 12x5kg, 10x5kg, 6x7kg (that hurt)
Military Press (first time i've done this since my shoulder dislocation)
4 sets, 12x20kg (x2), 12x25kg (x2)
Bench Press
5 sets + 1 warm up at 20x60kg
12x70kg, 10x75kg, 7x77.5kg, 4x77.5kg, immediate superset into 12x60kg
Incline Dumbell Press
3 sets, 12x17.5kg (too easy), 12x20kg, 12x20kg - probably could/should have gone heavier
Cable Fly
3 sets, 12x30kg (per arm), 10x30kg, 8x30kg
Decline press ups with feet on gym ball - only managed 1 set of 20
5 minutes of ab work, cool down.
Squats 5x5
Bench 5x5
BB Row 5x5
Some accessory work.
Videoed my squat yesterday, which I haven't done for a while, and noticed I get quite pronounced pelvic tilt if I try and squat too deep. I'm tall and slim with long femurs so going below parallel in a squat isn't really beneficial to me, think I'll stick to just above parallel while I work on my flexibility.
ETA: Interestingly I've just watched again and it looks like I get pelvic tilt when doing body weight squats, but with weight on it doesn't seem too bad. I wonder if I go lower when doing BW and that's what causes the issue?
Bench 5x5
BB Row 5x5
Some accessory work.
Videoed my squat yesterday, which I haven't done for a while, and noticed I get quite pronounced pelvic tilt if I try and squat too deep. I'm tall and slim with long femurs so going below parallel in a squat isn't really beneficial to me, think I'll stick to just above parallel while I work on my flexibility.
ETA: Interestingly I've just watched again and it looks like I get pelvic tilt when doing body weight squats, but with weight on it doesn't seem too bad. I wonder if I go lower when doing BW and that's what causes the issue?
Edited by SpunkyGlory on Tuesday 24th January 10:53
It's probably easier to maintain proper tension in your core when the weight on your shoulders is reminding you to be rigid. I find that I get butt wink whenever my focus goes from maintaining tension to just getting the reps done. That only happens at light weights.
Thanks to everyone in this little community for giving me a place to discuss lifting over the last few months.
I set myself in June a target of getting as strong as I was when I left university (2006), and I have hit all the targets.
Strict pull ups increased from 10 to 15.
Bench press at 90kg up from 5 to 9 reps.
Deadlift up from 120kg to 150kg.
Single arm dumbell rows 8 reps up from 30kg to 38kg
Barbell military press up 8 reps up from 45kg to 55kg.
Thanks to everyone in this little community for giving me a place to discuss lifting over the last few months.
I set myself in June a target of getting as strong as I was when I left university (2006), and I have hit all the targets.
Strict pull ups increased from 10 to 15.
Bench press at 90kg up from 5 to 9 reps.
Deadlift up from 120kg to 150kg.
Single arm dumbell rows 8 reps up from 30kg to 38kg
Barbell military press up 8 reps up from 45kg to 55kg.
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