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

[alteredracer]

For once I managed an overhead press with no shoulder pain - turns out winding it back a bit on the weight isn't a bad thing

Did 5 @ 17.5kg, 5 @ 20kg, 9 @ 22.5kg then 5 sets of 10 @ 15kg yesterday followed by med ball Russian twists, med ball tricep pullovers, banded leg raises and 5x slow leg raise headstands.

Tonight is squats again;
3 @ 55kg
3 @ 62.5kg
AMRAP @ 70kg
5x10 @ 40kg
Will throw some leg press/KB swings/leg extensions in too.

Goal is to hit 90kg bodyweight by mid-July by losing fat, not muscle. I need to find time for a 5th gym session to do some conditioning/HIIT work

[ORD]

[redacted]

[ORD]

Workout today:

Deadlift: 6 x 3 @ 120kg (60 seconds rest). Easy.
OHP: 4 x 60kg
5 x 5 @ 45kg.
I was supposed to go for a set at 62.5kg but didnt have it in my shoulders today and didnt want to risk an injury.

Curls; DB rows; prowler pushes.

Easy 50 minute workout.

[chris watton]

After a weekend of recovering from Friday's routine, I thought I'd take it a little easier today. Had loads of good food (and some bad - Indian on Saturday night) over the past two days, and managed to do a PB on Leg Press, upping it by 20kg!

Back Extensions - 2x20

Leg Press - 8x12-1 rep up to 390kg (plus sled weight, so maybe 420+ all in - all the way down until the runners hit the bottom, then push back up)). Strange how I could barely push up 360kg last week!

Bench Press - 8x12-1 rep, but mainly in the 12-8 rep range

High Pulls - 5x9-5 reps (getting more used to these)
Power Clean - 8x2-1 rep
Standing O/H Press - 5x5

Weighted Wide Grip Pull Ups - 5x5
Pendlay Row - 5x5
Seated Pulley Row (Neutral grip) - 4x12-10 reps

[mcelliott]

Back on it today, feelin good, fast recovery ride on Zwift, caned it for the last 15 minutes - ride below. Felt absolutely no ill effects from Sunday's 180 murderous minutes on the turbo. To be honest I haven't felt tired in weeks, I've started taking vitamin D3, dunno if it's linked or not, but my training sessions can't come round quick enough. One note of slight interest to some people - I took a gene test a week ago and the results are due in about 4 weeks. Will be interesting to see what the findings are.

https://www.instagram.com/p/BR37eYIBfEu/?taken-by=...

[smiffy180]

DD I hate you
Bodybuilder to strongman and it's like you never left, strength is coming along quick!

---

First heavy squat 2 weeks after my pec tear, mental block for sure but cracked on with it. 240kg for a fairly quick single.
Got my scan tomorrow to find out the extent of the damage!
https://youtu.be/uyJOO8btWrQ

[Johnny]

Afternoon boys.

Finally think I'm back on track!

Had a crap shoulder session last week, could barely Press 40kg, got better a it wore on:

Military Press 2x10@20, 5x10@40kg
Arnold Press 5x10@18kg
Superset:
EZ Bar Upright Rows 5x10@30kg/Front Raises 5x10@12kg
Superset:
Smith Shrugs 5x10@80kg/ Lat Raises 5x8@12kg
Lat Raises 5x10@6kg for the pump, minimal rest

Friday:

6x5 Pull Ups
Lat Pulldown Plates 5x10@80kg
BOR 5x10@60kg
Upper Back Machine 2x8@50, 3x6@65kg
V Bar Seated Cable Row 5x10@45kgm
Reverse Cable Cross 5x10@6.25kg/side

Sunday:

Deads (Hungover)
60/80/100/120 Up to 3 singles at 140kg

Yesterday:

Incline Bench 3x10@60, 2x8@70x 1x10@60kg
DB Bench 3x10@30kg DBs
Bench 2x10@60, 2x8@80, 2x10@60kg
Incline Flys 5x10@22kg DBs
Decline Cable Flys 5x10@12.5kg/side

Today:

Squats, 10x10, 3@60, 2@80, 5@100kg
Leg Press 5x10@200kg
Stiff Leg Deads 5 x10@60kg

Not walked out of a leg session wobbling like that for a while! Feeling much better overall after the poor shoulder session last week. Hoping that's me better now.

[ORD]

Good work, especially on the deadlifts and squats. Shoulders are complex things - best to be cautious with them.

[didelydoo]

This morning>

Bench: 132.5kg x 9 (+1 rest pause rep for 10)
Dips: +60kg x 12, 8
Push press: 100kg x 10
Tri push downs: 2 sets
Delt stuff with bands

Done. Bench was a PB, dips were a bit rubbish, push press was decent.

There we go.

[Animal]

Warm up, then:

Seated Z Press - 10 mins max. reps with an empty bar. Managed 133 (10 more than last time).
Barbell curl 1x20 with empty (20kg) bar
EZ Curl 8x10
Sit-up - 3x50
Wall ball throw (twisting) - 4x12-15 with 4kg ball and 12kg ball
Ball Slam - 12kg x 10, 4 kg x 10 then 12kg x 15, 4kg x 15

[chris watton]

Today:

Squat - 9x12-5 reps
Bench Press - 6x12-4 reps
Power Clean - 8x2 reps
BB Clean and Press - 5x5
Wide grip Pull Up - 4x12-8 reps
Deadlift - 1x5
BB BOR - 4x12-8 reps
Seated Pulley Row - 4x12-8 reps

[ORD]

First hard workout in a while. No strength in my legs.

Squats: Build to 125kg x 4
5 x 5 @ 95kg

Bench: 8 x 3 @ 85kg. Easy.

I think I psyched myself out on the squats because I felt weak in my warm up and ramping sets. Lesson learned not to be a pussy. I completely wimped out with the 125kg and struggled on every rep.

[SpunkyGlory]

Good session last night, first time doing deadlifts in a couple of months after having a dodgy back.

Worked up to a single at 180kg with no belt and came up nice and easy, I could have gone past 200kg but didn't want to push things too soon.

I took a video of the heaviest lift and noticed that my legs fire before my back slightly, is that lack of hamstring strength relative to lower back? Not too concerned if that's the case as I don't often to singles on DL, would normally do working sets at a lower weight and when I've checked form in the past it all seems fine. Most importantly my back doesn't round at all.

ETA: video for form critique
https://youtu.be/ydlpTHHNr2Y

Edited by SpunkyGlory on Thursday 23 March 08:19

[Pete102]

Worked through a cardio quads session on Tuesday consisting of:

10 reps / 30s rest for 10 minutes @ 60kg
10 reps / 30s rest for 5 minutes @ 70kg
10 reps / 30s rest for 5 minutes @ 80kg

Total number of sets was 12 so 120reps

Followed this up with standard leg press 10 rep / 30s rest for 10 minutes at increase weight

Then finished up with calf raises.

Fair to say my legs have been in absolute pieces for the past few days, genuinely nearly fell flat on my face this morning getting out of bed.

[Halb]

Halb said:

=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.

Adding 10kg to the squat has a real knock on effect.
198 rep combo, and the squats come tumbling down, took 47 mins today, was very hard, got the ammonia sweat at the end and had to lie down for a minute, bit light headed. Good work though. Think I've almost got the weights on a razor's edge, just need to add a band to the press-ups.

also did some ankle drops, ball squeezes and vacuums.

[ORD]

Halb said:

Adding 10kg to the squat has a real knock on effect.
198 rep combo, and the squats come tumbling down, took 47 mins today, was very hard, got the ammonia sweat at the end and had to lie down for a minute, bit light headed. Good work though. Think I've almost got the weights on a razor's edge, just need to add a band to the press-ups.

also did some ankle drops, ball squeezes and vacuums.

Are you sure this isnt a one-way ticket to overtraining / muscle loss? It seems a bit like overkill to me.

[smiffy180]

Found out this morning that the MRI confirmed that I have torn my tendon off, got a bit left on the humorous and will need surgery if I want it back to full strength.
Not going to lie, I'm stting it a bit, only because of my weight and increased risks because of it :/

[ORD]

You mean the risks of being given a general anaesthetic? You're not THAT heavy!

[didelydoo]

smiffy180 said:

Found out this morning that the MRI confirmed that I have torn my tendon off, got a bit left on the humorous and will need surgery if I want it back to full strength.
Not going to lie, I'm stting it a bit, only because of my weight and increased risks because of it :/

I'd not buy any Easter eggs just yet Smiffy




Jokes aside- you'll be fine!

[Halb]

ORD said:

Are you sure this isnt a one-way ticket to overtraining / muscle loss? It seems a bit like overkill to me.

Well it's all journeys through life isn't it, figuring out what works.
I have certain criteria; lose fat, retain muscle, up my tank. Running is currently out so my training is hampered by an ankle niggle. After some perusing, on the best ways to achieve all three (T-Nation is my fave), I thought I'd give the hard circuit a whizz, and thus far, it appears to be working.
https://www.t-nation.com/training/the-7-best-worko...
Currently in a calories deficit. Weight/mirror appears to be going the way I want it, today's ammonia sweat means I pushed too hard for the fuel I had. I think BCAA will fix that. It also means I can keep the weight low, and the intensity high. Once my 10k is out of the way, I'll put cals back at maintenance, maybe have some pics taken, and revalue where I am and what I want...but have to say, I do really love these circuits.
It's nice to see that other big guys just don't have the tank to keep up.