What training are you doing/have you done today? Vol.2

[chris watton]

didelydoo said:

It's very subjective, I like volume, because I like training- but it's not always the best.


Now I'll not be doing much volume and doing mon pull/wed push/Fri legs split.

Monday will be deads, rows, chins, curls- 1 working set of each
Wed will be Bench, dips, Push press- 1 working set each
Friday will be Squat, Pause squat & GHR, Ab rollouts- 1 working set of each.

High intensity, low volume, low frequency. Lots of recovery time to grow, so i'll se how it goes. Looking back over my training, I've noticed my strength & size has gone up best when I've gone all out on 1 set, once a week, on things like squats, deads and pressing. So that's what I plan on doing.

I'll do sprints twice a week too as I want to get fitter- i'm leanish at 103kg right now, but want to be a bit more conditioned/explosive.

I've never really gone as low as a 3 day split before, so it'll be interesting to see how it pans out.

Ah, OK, I see. Thanks for the explanation - you're doing mainly low volume heavy power stuff.

I don't know what's best for me right now. I am not happy with the way I look, physically, it seems the growth spurts are getting fewer and further between, but strength is improving. I don't know whether to continue plugging at the main compounds, or go back to a pure BB routine with more isolations. My gut tells me to stick with the heavy stuff, but to me, it seems I haven't made much progress in the last few months, muscle-wise..

[TheJimi]

chris watton said:

AFAIAC, BB Bench is one of the main compounds that should always be included in a routine...

Sorry to aim at you Chris, but this is one of the things that really bugs the sh*t out of me when it comes to training and advice given in relation to such. There’s no “should” when it comes to the incorporation of a given exercise – everyone is different, with subtly differing bio-mechanics, mobility and even reasons for training in the first place.

To say any given movement “should” be included is to completely ignore those inherent differences in people.

What works for person A doesn’t always work for person B – I really wish people would remember that!

Rant over

Edited by TheJimi on Monday 20th February 11:14

[didelydoo]

chris watton said:

I don't know what's best for me right now. I am not happy with the way I look, physically, it seems the growth spurts are getting fewer and further between, but strength is improving. I don't know whether to continue plugging at the main compounds, or go back to a pure BB routine with more isolations. My gut tells me to stick with the heavy stuff, but to me, it seems I haven't made much progress in the last few months, muscle-wise..

I definitely make more progress sticking to basic, heavy movements- the rest is just padding really.

[TheJimi]

chris watton said:

My gut tells me to stick with the heavy stuff, but to me, it seems I haven't made much progress in the last few months, muscle-wise..

You've answered your own question dude

Don't be afraid to switch it up. Most people who aren't assisted, can't perpetually lift at maximal loads and still consistently progress.

If I were you, I'd change everything. Chase the pump for a while

[TheBALDpuma]

TheJimi said:

chris watton said:

AFAIAC, BB Bench is one of the main compounds that should always be included in a routine...

Sorry to aim at you Chris, but this is one of the things that really bugs the sh*t out of me when it comes to training and advice given in relation to such. There’s no “should” when it comes to the incorporation of a given exercise – everyone is different, with subtly differing bio-mechanics, mobility and even reasons for training in the first place.

To say any given movement “should” be included is to completely ignore those inherent differences in people.

What works for person A doesn’t always work for person B – I really wish people would remember that!

Rant over

Edited by TheJimi on Monday 20th February 11:14

I disagree.

There are definitely exercises that should be in everyone's program.

If someone can't do any exercise, then you can work around it but as an example - everyone should be able to squat, so if they can't I will set about fixing them so they can.

[popeyewhite]

TheBALDpuma said:

TheJimi said:

chris watton said:

AFAIAC, BB Bench is one of the main compounds that should always be included in a routine...

Sorry to aim at you Chris, but this is one of the things that really bugs the sh*t out of me when it comes to training and advice given in relation to such. There’s no “should” when it comes to the incorporation of a given exercise – everyone is different, with subtly differing bio-mechanics, mobility and even reasons for training in the first place.

To say any given movement “should” be included is to completely ignore those inherent differences in people.

What works for person A doesn’t always work for person B – I really wish people would remember that!

Rant over

Edited by TheJimi on Monday 20th February 11:14

I disagree.

There are definitely exercises that should be in everyone's program.

If someone can't do any exercise, then you can work around it but as an example - everyone should be able to squat, so if they can't I will set about fixing them so they can.

Yep, also the point about subtly different biomechanics is lost on me. The biomechanics that matter are those of lifting technique, where everyone should be the same. Of course some may have shorter/longer levers and the result may vary but the biomechanics will be exactly the same.

Chris - if you're doing heavy pressing get a spotter, no spotter = no heavy DB benching

[chris watton]

Thanks guys Will stick with the heavy compounds. Something will have to give, eventually.

popeyewhite said:

Yep, also the point about subtly different biomechanics is lost on me. The biomechanics that matter are those of lifting technique, where everyone should be the same. Of course some may have shorter/longer levers and the result may vary but the biomechanics will be exactly the same.

Chris - if you're doing heavy pressing get a spotter, no spotter = no heavy DB benching

I wouldn't even attempt DB Bench on my lonesome, always barbell with spotter bars when doing the heavier sets. (Same with Squats)

[popeyewhite]

chris watton said:

I wouldn't even attempt DB Bench on my lonesome, always barbell with spotter bars when doing the heavier sets. (Same with Squats)

No point in doing compounds if they're not heavy, but have you had a look at periodisation at all?

[chris watton]

popeyewhite said:

No point in doing compounds if they're not heavy, but have you had a look at periodisation at all?

I agree, and no, I have heard of that but never really looked into it.

_____________________________________________________________________________________________________________________________________________________

Today, I did change things a little. I wanted to start off doing the Power Cleans and Clean and Press, to see how I get on if I haven't already done many sets of the heaviest exercises beforehand (Squats and Bench)

Turned out not so bad - I finally broken through the psychological barrier of 100kg for Power Clean, and upped my PB on C&P too!

Back Extension - 2x20

High Pulls (torso tilted forward 45 deg. at start and end of each rep) - 5x5 - I thought these would help me prepare/warm-up for the next exercises..
Power Clean - 8x2-1 reps up to 100kg, finally! It went up easier than I dared imagine in the end, once I cleared my mind and focused.
BB Clean and Press - 5x5 up to 75kg and then 3x1 with 80/85/90kg - that is my absolute limit for now.

Bench press - 5x8-5 reps (Mindful of shoulders, only went up to 115kg)
DB Cross-bench Pullover - 4x16-10 reps

Weighted Chin Ups - 4x8-6 reps
Deadlift - 4x5 (150kg - half way though my Matt Kroc program) These almost killed me, so substituted Pendalys with:
T-Bar Rows - 4x8-6 reps

No Squats today, so will make up for those on Wednesday...

[Halb]

Strength endurance circuit - 62 minutes.

Dumbbell Push Press 30 reps
Pendlay's 25
Front Squat 35
High Pull 30

Rest 15-30 seconds between exercises. When you finish your circuit, rest 45-60 seconds. Cycle through until you complete all reps for all exercises. Then, without rest, proceed immediately to the Dynamic Interrupt.

Alternate leg Squat Thrusts 60 seconds
KB Swings 60 seconds

Perform Squat Thrusts, then Swings, with minimal rest in between. When you've finished the Swings, rest 2 minutes and proceed to circuit B.

Deadlift 20
DB Bench Press 35
Barbell Lunges 30
Weighted Pull-Ups 20

Rest 15-30 seconds between exercises. When you finish your circuit, rest 45-60 seconds. Cycle through until you complete all reps for all exercises.

[didelydoo]

chris watton said:

Power Clean - 8x2-1 reps up to 100kg, finally! It went up easier than I dared imagine in the end, once I cleared my mind and focused.

Well done on the power clean! Knew you'd get it

[chris watton]

didelydoo said:

Well done on the power clean! Knew you'd get it

Thank you! I think doing those High Pulls first really helped.

[Halb]

cleans and snatches are a bit of a mental game.

[mcelliott]

chris watton said:

Progress is now quite slow

Well it's all about progress and even some progress is way better than none. For someone who has been training as long as you have, still to be making gains, is very good. In fact that probably puts you in the top 5% of gym-goers. So many people I see doing the same st day in day out, year in year out, just stagnating. There really are not that many people who understand balls to the wall intensity.

[chris watton]

Halb said:

cleans and snatches are a bit of a mental game.

They certainly are! I have never tried Snatches. I think I would need tutoring for them.

My Power Clean is well below my other main lifts. I use this site as a benchmark;

http://www.exrx.net/Testing/WeightLifting/Strength...

I am on 'advanced' for almost all of the main lifts (excluding Snatches, which I have never attempted), apart from the Power Clean, which is 112.5kg for a 75kg male (me)!

ETA - And this is the deadlift program I am using:

https://www.t-nation.com/training/simple-deadlift-...

Edited by chris watton on Monday 20th February 16:00

[chris watton]

mcelliott said:

Well it's all about progress and even some progress is way better than none. For someone who has been training as long as you have, still to be making gains, is very good. In fact that probably puts you in the top 5% of gym-goers. So many people I see doing the same st day in day out, year in year out, just stagnating. There really are not that many people who understand balls to the wall intensity.

Thank you Marcus, that's very nice of you to write that!

I do try my hardest every session, otherwise I think what is the point, and little things like reaching goals like today make it all worth it.

When you say that you see the same people doing the same thing in the gym, is it mainly compounds or easier isolation stuff? I try to pick the exercises that should give the biggest bang per buck, even though they can be exhausting...

[didelydoo]

Not snatched for ages, 2013 it would seem, probably because they give me a head ache.....

https://www.youtube.com/watch?v=IRoFPUw581o
https://www.youtube.com/watch?v=flTtbG0xgQw

[chris watton]

didelydoo said:

Not snatched for ages, 2013 it would seem, probably because they give me a head ache.....

https://www.youtube.com/watch?v=IRoFPUw581o
https://www.youtube.com/watch?v=flTtbG0xgQw

Brilliant! It must take quite a while to hone the technique!

[didelydoo]

chris watton said:

Brilliant! It must take quite a while to hone the technique!

I never did quite hone it......

[chris watton]

didelydoo said:

I never did quite hone it......

Well, if you can't, being twice as strong as me, I haven't a hope! lol