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

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

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MYOB

4,768 posts

137 months

Wednesday 22nd February 2017
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Ditto. I rarely visit this thread because I feel such a wuss reading of the endeavours of those far superior to me biggrin

robsco

7,822 posts

175 months

Wednesday 22nd February 2017
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Well, with a holiday to France coming up in July, I'd like to get myself into some sort of shape so for the first time I'm putting together a workout and diet plan. I have always refused to be shirtless when away and it's an issue. I'm 5ft 10 and less than 10 stone in weight and have always struggled with appetite, so it's going to be tough. The embarrassment of struggling away at a gym doesn't appeal to me so I'm looking into workouts that could be done at home. Ultimately I just want to build myself up a little, maybe gain a stone/stone and a half; toning shouldn't be difficult as there is no weight on me.

smiffy180

6,018 posts

149 months

Wednesday 22nd February 2017
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Everyone is doing really well!
I've kept off as I've injured myself laugh think I caught a rep wrong on the 150x6 overhead.
I can't get under a bar to squat as my shoulders are tight and painful.
I've had physio twice on it and also one of my vertebrae was dodgy which has bruised up after he fixed that. Which I nearly cried like a baby.
Just doing the basic compound movements and avoiding accessories shoulder wise to try get some recovery while training then back to full bore again biggrin

ORD

18,086 posts

126 months

Wednesday 22nd February 2017
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robsco said:
Well, with a holiday to France coming up in July, I'd like to get myself into some sort of shape so for the first time I'm putting together a workout and diet plan. I have always refused to be shirtless when away and it's an issue. I'm 5ft 10 and less than 10 stone in weight and have always struggled with appetite, so it's going to be tough. The embarrassment of struggling away at a gym doesn't appeal to me so I'm looking into workouts that could be done at home. Ultimately I just want to build myself up a little, maybe gain a stone/stone and a half; toning shouldn't be difficult as there is no weight on me.
You're in a great position! You've got all your 'newbie gains' available. Any sensible program - see Starting Strength, for example - will put kilos of muscle on you in the space of a few months. Eat loads of healthy food. Done!

chris watton

22,477 posts

259 months

Wednesday 22nd February 2017
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Sorry to read that Smiffy frown.

You'll bounce back soon enough, you're young, a veritable toddler! hehe


Today:

Squats:
4x12-8 reps
3x5 reps
4x3-1 rep and a fail on the 5th set with 165kg - couldn't get back up..

Incline Bench Press - 5x12-8 rep
DB Cross-bench Pullovers - 4x12-10 reps

High Pull - 5x5
Power Clean - 8x2-1 rep
Standing BB OHP - 5x5

Wide grip Pull Ups (chest to bar) - 4x12-7 reps
BB BOR - 4x12-8 reps
Seated Pulley Row - 4x12-9 reps


ORD

18,086 posts

126 months

Wednesday 22nd February 2017
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Deadlift: 120kg 5 x 5

OHP: 5 x 45,50,55kg and 3 reps at 60 (failed on 4)

Prowler pulls and pull ups.

PT thinks that aiming for a 1 x bodyweight OHP is really aggressive and will take a long time.

Anyone suggest any targets that will take me a few months? I like relative strength measures and weigh 80kg.

I'm not far from:
1.5 x bw bench (115kg and target 120kg)
1.75 x bw squat (135kg and target 140kg)
2 x bw deadlift (155kg and target 160kg)

But I'll hit those quite soon and want something a bit longer term and on another lift.

Bodyweight power clean, maybe? Is that comparably hard to my targets above?


Halb

53,012 posts

182 months

Wednesday 22nd February 2017
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A bodyweight press is always impressive.

smiffy180

6,018 posts

149 months

Wednesday 22nd February 2017
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chris watton said:
Sorry to read that Smiffy frown.

You'll bounce back soon enough, you're young, a veritable toddler! hehe
Yeah won't be long! These niggles happen when you're trying to push your own limits all the time.
At least the program I've been working on, works. Even if I end up with a niggle laugh
Physio was horrible today, the man knows how to turn a little knot into equivalent pain of what I imagine it would feel like to have a pineapple raw shoved where the sun don't shine.
He's good at what he does though and £25 an hour! biggrin

chris watton

22,477 posts

259 months

Wednesday 22nd February 2017
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smiffy180 said:
Yeah won't be long! These niggles happen when you're trying to push your own limits all the time.
At least the program I've been working on, works. Even if I end up with a niggle laugh
Physio was horrible today, the man knows how to turn a little knot into equivalent pain of what I imagine it would feel like to have a pineapple raw shoved where the sun don't shine.
He's good at what he does though and £25 an hour! biggrin
I think it's inevitable that you will pick up injuries along the way, more so for a power lifter like yourself. I guess it's all part of the game, you have to lift heavy and keep improving.

mcelliott

8,626 posts

180 months

Wednesday 22nd February 2017
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45km Zwift recovery ride tonight, over 200 people took part. Ride leader decided to turn it into a mini race towards the end, which I was reluctant to do; however when there's a wheel to follow...

https://www.strava.com/activities/876044002

Generally pretty pleased with how things are going, the only slight negative is getting enough recovery; sleep is problematical at the moment due to a flare up of the arthritis in my right hip. I'm hoping at the moment it's only temporary and brought on by the damp weather.

Pretty lean at the moment, sitting around 75kg.

https://www.instagram.com/p/BQqm-TFh3RA/?taken-by=...

chris watton

22,477 posts

259 months

Wednesday 22nd February 2017
quotequote all
mcelliott said:
45km Zwift recovery ride tonight, over 200 people took part. Ride leader decided to turn it into a mini race towards the end, which I was reluctant to do; however when there's a wheel to follow...

https://www.strava.com/activities/876044002

Generally pretty pleased with how things are going, the only slight negative is getting enough recovery; sleep is problematical at the moment due to a flare up of the arthritis in my right hip. I'm hoping at the moment it's only temporary and brought on by the damp weather.

Pretty lean at the moment, sitting around 75kg.

https://www.instagram.com/p/BQqm-TFh3RA/?taken-by=...
Well done, you look great!

MYOB

4,768 posts

137 months

Wednesday 22nd February 2017
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Pretty beefy for 75k!

Halb

53,012 posts

182 months

Thursday 23rd February 2017
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My Elimination Circuit

Squat - Press Up - Power Clean - BB Push Press - Chin Up
Start on 5 reps, add a rep each round, 30 seconds rest 'twixt circuits, when you miss a rep, you drop that exercise and continue on.
23 reps more than last time, and it takes me over 250 so it's time to up a weight. Replacing floor press with press-ups though, had a real knock on effect on the press, took me under an hour and felt shakey and a lil queasy at the end...lay on the mats for around ten minutes biggrin hard tonight.

Pete102

2,042 posts

185 months

Thursday 23rd February 2017
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Tips for improving deadlift anyone?

I finally broke the 230kg barrier this week but its been a LONG time coming up from 225 (atleast 3 - 4 months).

I've been working my defecit deadlifts, trap bar a range of other associated back work but progress seems painfully slow and I think I'm correct in saying I should be capable of lifting more (body weight is 100kg, natural).

Tips appreciated!

ViperPict

10,087 posts

236 months

Thursday 23rd February 2017
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Pete102 said:
Tips for improving deadlift anyone?

I finally broke the 230kg barrier this week but its been a LONG time coming up from 225 (atleast 3 - 4 months).

I've been working my defecit deadlifts, trap bar a range of other associated back work but progress seems painfully slow and I think I'm correct in saying I should be capable of lifting more (body weight is 100kg, natural).

Tips appreciated!
Depends on where your 'sticking point' is. For lock out, I found explosive heavy kettlebell swings to be very effective at helping with that.

Pete102

2,042 posts

185 months

Thursday 23rd February 2017
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ViperPict said:
Depends on where your 'sticking point' is. For lock out, I found explosive heavy kettlebell swings to be very effective at helping with that.
Good point, generally in the lower part of the lift, quite often it will break from the floor but the part immediately after that becomes a struggle.

chris watton

22,477 posts

259 months

Thursday 23rd February 2017
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I have found that Good Mornings and weighted Back Extensions are excellent for adding a little more lower back strength, which can translate into improving the Deadlift.

mcelliott

8,626 posts

180 months

Thursday 23rd February 2017
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Thanks Chris.

Halb

53,012 posts

182 months

Thursday 23rd February 2017
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There are two excellent programs in thw wiki.

Also, 230 isn't bad for 100kg, it's over x2 which is good going.

ORD

18,086 posts

126 months

Thursday 23rd February 2017
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It's also 230kg, which is a lot in absolute terms. Relative strength is less important as you get heavier (because there comes a point where you cannot expect someone 3 times as heavy to be 3 times as strong).
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