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

[chris watton]

Halb said:

For you interpretation, I like the set-up, it goes higher than I go. I take it to the same height as Chris here.
https://www.t-nation.com/training/high-pull-for-th...
The weight I use is tough because it's part of a circuit and so exhaustion is a factor, that and it extends my naked tendon and I am wary of that for power moves.

Thanks for that, Halb. So I am possibly raising the bar too high? It certainly is a lot more demanding than standard Upright Rows!

I just didn't want the embarrassment of doing these in a commercial gym and doing them completely wrong and looking like an idiot (or, more of an idiot than I already look..)!

I give up with trying to transfer stuff to Instagram. I installed in on my phone (Nokia Lumia) and copied the vids, but they do not show when trying to find them on the Instagram app! Just spent an hour messing with this.. lol

[Halb]

chris watton said:

Thanks for that, Halb. So I am possibly raising the bar too high? It certainly is a lot more demanding than standard Upright Rows!
I just didn't want the embarrassment of doing these in a commercial gym and doing them completely wrong and looking like an idiot (or, more of an idiot than I already look..)!
I give up with trying to transfer stuff to Instagram. I installed in on my phone (Nokia Lumia) and copied the vids, but they do not show when trying to find them on the Instagram app! Just spent an hour messing with this.. lol

I think of it as similar to a rowing machine (legs>back>arms), the hip pop does the work and as it travels up, the power flows up the back with it, and the last cm is upper traps/medial delts. At chest height the back is fully contracted, any further and it moves into the transition space for a full OL and you lose that contraction.
In a commercial gym, anyone who knows what you're doing...knows what you're doing, and anyone who doesn't, it doesn't matter.
If you wanna look more of an idiot, wear some of the spangly tights that I wear.

[chris watton]

Halb said:

I think of it as similar to a rowing machine (legs>back>arms), the hip pop does the work and as it travels up, the power flows up the back with it, and the last cm is upper traps/medial delts. At chest height the back is fully contracted, any further and it moves into the transition space for a full OL and you lose that contraction.
In a commercial gym, anyone who knows what you're doing...knows what you're doing, and anyone who doesn't, it doesn't matter.
If you wanna look more of an idiot, wear some of the spangly tights that I wear.

Cheers again!

I will just pull the bar to chest level the next time, should be able to use more weight, too.

[chris watton]

Decided to get up early and go with the wife to the gym at 8.00 this morning. I had exactly an hour as her friend started work at 9.15, and we have a plumber coming over at 10.30, so the pressure was on...

Back Extension - 2x20
Squats - 5x12-5 reps
Bench Press - 5x12-5 reps
Power Clean - 7x2 reps
BB Clean and Press - 5x5 plus 3 singles up to 85kg
Wide grip Pull Up - 4x12-8 reps
BB BOR - 4x12-8 reps

That was 50 minutes, still time for more, so I did:
Seated Pulley Row - 4x12-8 reps
Chest Dips - 1x30

Then the wife told me she had finished, and back home...

Not as bad as I thought, doing it in the morning, quite enjoyed it.

Edited by chris watton on Sunday 12th March 12:32

[ORD]

8 am workout?! You guys are hardcore. Anything before 11 am has me break out in cold sweats at the mere thought of it.

My 1030 workout (for which my body hated me):

Squats: 3 x 85,100,115
4 x 125 (barely - up on the last rep took several seconds, almost turned into a good morning)

Bench: 7 x 5 @ 80kg (60 seconds rest)
I've been making the programme easier for me until now (in terms of available time) by doing only 5 sets but slightly heavier (85kg). 7 sets at 80kg felt easier while I was doing it, but my chest is now pumped & tired.

T-bar rows; chin ups; band pull aparts; triceps stuff; cable fly low to high (which I found extremely hard with fk all weight). Starting to think my anterior delts are carrying my chest and, to a lesser extent, my triceps.

A little over 50 minutes in all. I don't rest much except for heavy squats & deadlifts (2-3 mins for those).

[Granfondo]

Easy 50km bike ride.

[smiffy180]

Been away the last week moping
Glad to see everyone is doing well, which isn't helping me

Update on the chest:
Physio has said I can go back into the gym but light work, no explosive reps yet. Just time under tension stuff.
I'm going to a appointment tomorrow where hopefully I finally get a scan!
My arm bruise looks like a giant dick has slapped me
But can use it a lot more!

[Halb]

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.
1 rep more than last time, so it's still over 250 so gotta up squats again. Took me under an hour.

[Kawasicki]

Did two hours on road bike yesterday, a club run in the fast group. Wasn't the slowest but found it bloody hard. I need to train more.

Two and a half hours today on the mountain bike, felt tired!

[didelydoo]

Monday pull session>

Deadlifts: 220kg x 10
Chins: 3 sets +25kg
Inverted rows: 4 sets (my favourite rowing method now)
Hammer curls: 25kg 3 sets

Home- good session, despite feeling a bit tight on the lower back. My deadlift is progressing nicely, pretty sure 220 for 10 is a PB.
www.instagram.com/p/BRkcvM8DVYw

[chris watton]

didelydoo said:

Monday pull session>

Deadlifts: 220kg x 10
Chins: 3 sets +25kg
Inverted rows: 4 sets (my favourite rowing method now)
Hammer curls: 25kg 3 sets

Home- good session, despite feeling a bit tight on the lower back. My deadlift is progressing nicely, pretty sure 220 for 10 is a PB.
www.instagram.com/p/BRkcvM8DVYw

Great work! Did you do the DL's first, after warming up?

[didelydoo]

chris watton said:

Great work! Did you do the DL's first, after warming up?

Thanks Chris.

Yeah- stretches, 3x 120, 160, 1x 200 then the working set. Get them done first so I'm fresh.

[chris watton]

didelydoo said:

Thanks Chris.

Yeah- stretches, 3x 120, 160, 1x 200 then the working set. Get them done first so I'm fresh.

Cheers. I always read that DL's should be left until the end of the workout, when all muscles are fully warmed up. For the most part I agree, but when trying for heavier weights, I prefer to do them at the beginning (after appropriate warm ups, of course), when all muscles are less fatigued, more so when each workout is full body.

[Johnny]

2.5 mile run/park obstacle course thing Saturday morning.

[ORD]

chris watton said:

Cheers. I always read that DL's should be left until the end of the workout, when all muscles are fully warmed up. For the most part I agree, but when trying for heavier weights, I prefer to do them at the beginning (after appropriate warm ups, of course), when all muscles are less fatigued, more so when each workout is full body.

I would have thought it is a bad idea to leave to the end of a workout anything that requires a lot of bracing and imposes a very high CNS demand.

I always do deadlifts and squats first (after warm up and dynamic prep).

[chris watton]

ORD said:

chris watton said:

Cheers. I always read that DL's should be left until the end of the workout, when all muscles are fully warmed up. For the most part I agree, but when trying for heavier weights, I prefer to do them at the beginning (after appropriate warm ups, of course), when all muscles are less fatigued, more so when each workout is full body.

I would have thought it is a bad idea to leave to the end of a workout anything that requires a lot of bracing and imposes a very high CNS demand.

I always do deadlifts and squats first (after warm up and dynamic prep).

I agree!

However, most of the time, the DL's are for reps and not so heavy (75/80/85/90%), and doing them near the end isn't so bad - but I still prefer to do them as a second back exercise, followed by rows and seated pulley rows - so not right at the end of a session. New PR attempts are usually done on stand-alone days (Saturday for example), to concentrate fully on the one movement, or, as you, at the beginning of a routine.

[Johnny]

Deadlifts

2x10@60
5x5@100
2x3@130
3x2@140
1x1@150 (Failed)
5x3@100

Squats

3x10@60kg

Didn't feel like I was doing much at the time. Does now!

[ORD]

Good work! Not sure I would have done another 3 sets after the failed rep...

I've finally worked out some realistic targets for the next 3 months:

Deadlift: 180kg (current projected 1RM is 160). 2.25 x bodweight
Squat: 155kg (current projected 1RM is 140 but I am not sure I could hit that). Just under 2 x bodyweight
Bench: 125kg (current projected 1 RM is 117 and I've lifted 115 before). Just over 1.5 x bodyweight
Total: 460 (comfortably over 1,000 pounds)
I may be overly pessimistic on the bench press, but I don't seem to be improving much on it.

[Halb]

Full 7 rounds of the bear
bridge work
barbell curls (for the girls)
decline crunches
ball squeezes
ankle drops

[didelydoo]

Today>

Bench: 130kg x 9 (+1 rest pause), 105x 19
Push Press: 100kg x 7
Dips: +50kg x 18 (+2 RP)
Tri push down: 2 sets F
Banded delt stuff

Done. that's pretty cool! 2 more reps than last week, PB again I think.
(dips n bench here www.instagram.com/suprbot/ )

3 days a week is working great for me at the moment.

Edited by didelydoo on Monday 20th March 19:32