What training are you doing/have you done today? Vol.2
Discussion
Just back today.
Deadlifts - thought I'd try a new tack. I started at 100kg and increased by 5kg each set up to the 5th (All 5 reps each), as I am not sure it was a good idea starting off heavy from cold, but work my way up to heavier weights.
On the 5th set, I managed 5 reps with 125kg, and felt quite good. So good in fact, that I'd thought I'd try a 1RM with 140 - I would be so chuffed to write that on here, I thought to myself, and was very confident.
Nope - may as well have been the earth I was trying to lift, I had nothing left in me whatsoever, and I really did try hard, to the point of going very dizzy. Damn...
Dumbbell Rows - 4 sets of 10 reps each side with 42.5kg
Barbell Rows - 4 sets of 8 reps with 65-70kg (back was tired from those Deadlifts, form went to pot)
Lat Pull Downs - 4 sets of 8-12 reps with 60kg
Seated Pulley Rows - 4 sets of 12 reps with 60-70kg
Deadlifts - thought I'd try a new tack. I started at 100kg and increased by 5kg each set up to the 5th (All 5 reps each), as I am not sure it was a good idea starting off heavy from cold, but work my way up to heavier weights.
On the 5th set, I managed 5 reps with 125kg, and felt quite good. So good in fact, that I'd thought I'd try a 1RM with 140 - I would be so chuffed to write that on here, I thought to myself, and was very confident.
Nope - may as well have been the earth I was trying to lift, I had nothing left in me whatsoever, and I really did try hard, to the point of going very dizzy. Damn...
Dumbbell Rows - 4 sets of 10 reps each side with 42.5kg
Barbell Rows - 4 sets of 8 reps with 65-70kg (back was tired from those Deadlifts, form went to pot)
Lat Pull Downs - 4 sets of 8-12 reps with 60kg
Seated Pulley Rows - 4 sets of 12 reps with 60-70kg
This evening:
Barbell Press - 5 sets of 5 reps @56kg
Upright Row - 5 sets of 7-8 reps 50kg
Shoulder Shrugs - 5 sets 9-12 reps
Triceps Extentions - 4 sets of 8-12 reps
Close Grip Bench Press - 4 sets of 5-12 reps (60-67.5kg)
Triceps Pull Downs - 4 sets of 8-12 reps
Chin Ups - 4 sets of 8-12 reps
Reverse Grip Pull Downs - 4 sets of 8-12 reps
Preacher Curls - 3 sets of 10-12 reps
Alternate Dumbbell Curls 3 sets of 10 reps
Barbell Press - 5 sets of 5 reps @56kg
Upright Row - 5 sets of 7-8 reps 50kg
Shoulder Shrugs - 5 sets 9-12 reps
Triceps Extentions - 4 sets of 8-12 reps
Close Grip Bench Press - 4 sets of 5-12 reps (60-67.5kg)
Triceps Pull Downs - 4 sets of 8-12 reps
Chin Ups - 4 sets of 8-12 reps
Reverse Grip Pull Downs - 4 sets of 8-12 reps
Preacher Curls - 3 sets of 10-12 reps
Alternate Dumbbell Curls 3 sets of 10 reps
Not Posted for a week or so... Highlights of the last few session include a bench session culminating in 3 x 1 at 140kg, happy to push three out... and a partial squat session (bum touching a box just below knee height equating to about an inch above parallel) finishing with 3 x 1 at 245kg. Attempted a fatigued 250kg and failed. On to today's effort...
Got my new RDX belt today. Probs didn't need it for the speed day but I love it!
Back hypers
3 x 8 bw
Partial Squats as above (65% for speed)
12 x 1 at 160kg
Sumo Deads (60% for speed)
8 x 1 at 125kg
Aleknas
3 x 10 at 5kg
No jumps today... I've got a lot of pain behind my shoulder blade, 99% of the time it only hurts when I sneeze or breath very deeply, but when I sneeze it really does f
king hurt! A big arm swing on any jump seems to aggravate it quite a bit. Think it might be an intercostal giving me jip, and may be related to a slightly to deep massage, and me not letting the sorness recover and it's slowly developed into this. Need to rest it, but I'm off to jamaica next week for two weeks, so can't have a rest week before then!!!
Got my new RDX belt today. Probs didn't need it for the speed day but I love it!
Back hypers
3 x 8 bw
Partial Squats as above (65% for speed)
12 x 1 at 160kg
Sumo Deads (60% for speed)
8 x 1 at 125kg
Aleknas
3 x 10 at 5kg
No jumps today... I've got a lot of pain behind my shoulder blade, 99% of the time it only hurts when I sneeze or breath very deeply, but when I sneeze it really does f
king hurt! A big arm swing on any jump seems to aggravate it quite a bit. Think it might be an intercostal giving me jip, and may be related to a slightly to deep massage, and me not letting the sorness recover and it's slowly developed into this. Need to rest it, but I'm off to jamaica next week for two weeks, so can't have a rest week before then!!!Edited by TheBALDpuma on Friday 27th February 21:14
Gym last night, felt really good, a quick breakdown as follows (but not everything):
Bench press, 90kgs, 6 x 8
Dips on the hoops, 15 x bodyweight (3 sets)
Pull ups, 10 x 12
Barbell curls, 65lb x 25 ( 2 sets)
Tricep pushdowns, half stack, 2 sets
This evening, turbo session in the garage, nailed myself for 40 minutes, not an ounce of energy left come the end. Brutal.
https://app.strava.com/activities/260612525
Bench press, 90kgs, 6 x 8
Dips on the hoops, 15 x bodyweight (3 sets)
Pull ups, 10 x 12
Barbell curls, 65lb x 25 ( 2 sets)
Tricep pushdowns, half stack, 2 sets
This evening, turbo session in the garage, nailed myself for 40 minutes, not an ounce of energy left come the end. Brutal.
https://app.strava.com/activities/260612525
Today legs and chest - but mostly legs.
Squats - Thought I'd try something different for the next four squat routines and did 8 sets of 5 reps. I started very light at 80kg to help stretch the muscles and ligaments properly by squatting way below normal. I did this for the next three sets, going up 10kg each time, concentrating very hard on form and depth.
I did the same for 110, 120 and 130kg. 140kg was a struggle, but managed 5 full and deep reps. 150kg wasn't easy, and I don't think I went as far down as the previous sets - close, I am sure, but not as deep.
These were the most difficult sets of squats I have thus far done, but still enjoyable. Because I train by myself, I know I have to be very mindful of form and depth on these exercises - if I don't, I'm fooling no-one but myself.
Calf Raises - 5 sets of 11-12 reps with 150-160kg (Could feel that 160kg compressing my spine...)
Leg Raises - 5 sets of 12 reps with 60-68.5kg
Hamstring Curls - 5 sets of 12 reps
Bench Press - was dreading these today, as I struggled with 5 sets of 5 reps with 92.5kg the last time, this time it was 5 sets with 95kg. To my surprise, I managed 5 reps for each of the 5 sets! Now I'm dreading the 97.5kg the next time...
Dummbell Fly's - 4 sets of 12 reps with 25kg
Finally, I tried a couple of sets of 'Good Mornings', with just 10kg on each end of the barbell (after noticing the exercise on this very thread).
Would these be an ideal warm up exercise before deadlifts?
Squats - Thought I'd try something different for the next four squat routines and did 8 sets of 5 reps. I started very light at 80kg to help stretch the muscles and ligaments properly by squatting way below normal. I did this for the next three sets, going up 10kg each time, concentrating very hard on form and depth.
I did the same for 110, 120 and 130kg. 140kg was a struggle, but managed 5 full and deep reps. 150kg wasn't easy, and I don't think I went as far down as the previous sets - close, I am sure, but not as deep.
These were the most difficult sets of squats I have thus far done, but still enjoyable. Because I train by myself, I know I have to be very mindful of form and depth on these exercises - if I don't, I'm fooling no-one but myself.
Calf Raises - 5 sets of 11-12 reps with 150-160kg (Could feel that 160kg compressing my spine...)
Leg Raises - 5 sets of 12 reps with 60-68.5kg
Hamstring Curls - 5 sets of 12 reps
Bench Press - was dreading these today, as I struggled with 5 sets of 5 reps with 92.5kg the last time, this time it was 5 sets with 95kg. To my surprise, I managed 5 reps for each of the 5 sets! Now I'm dreading the 97.5kg the next time...
Dummbell Fly's - 4 sets of 12 reps with 25kg
Finally, I tried a couple of sets of 'Good Mornings', with just 10kg on each end of the barbell (after noticing the exercise on this very thread).
Would these be an ideal warm up exercise before deadlifts?
Just realised how much I have posted on here - I apologise, I will keep them to once a week, or month, or when progress is made..
Today was back day and I did make a little progress.
Started with a couple of sets of light (25kg) 'Good Mornings'.
The Deadlifts. I did three sets, started with 120 x 5 reps, then 125kg x 5 reps, and then tried 130kg. I have only managed one rep before this. Today, I did 3 reps, so was quite happy. I left it at that, three fairly heavy (for me) sets seems enough.
Dummbell Rows - 4 sets of 10 reps with 42.5kg per dummbell
Barbell Rows - 4 sets of 8-10 reps with 60-65kg
Wide Grip Pull Ups - Just one set of 6
Lat Pull Downs - 4 sets of 12 with 60kg
Seated Pulley Rows - 4 sets of 10-14 with 60-75kg
Today was back day and I did make a little progress.
Started with a couple of sets of light (25kg) 'Good Mornings'.
The Deadlifts. I did three sets, started with 120 x 5 reps, then 125kg x 5 reps, and then tried 130kg. I have only managed one rep before this. Today, I did 3 reps, so was quite happy. I left it at that, three fairly heavy (for me) sets seems enough.
Dummbell Rows - 4 sets of 10 reps with 42.5kg per dummbell
Barbell Rows - 4 sets of 8-10 reps with 60-65kg
Wide Grip Pull Ups - Just one set of 6
Lat Pull Downs - 4 sets of 12 with 60kg
Seated Pulley Rows - 4 sets of 10-14 with 60-75kg
If you train, keep 'em coming.
Right, 2 great workouts over the weekend at the gym (Friday/Saturday) really pleased with how they went. Then yesterday, an hour and a half really hilly bike ride, very tough conditions but legs felt really good.
Today is traditionally a rest day, so maybe just a few pullups on my bar at home.
Right, 2 great workouts over the weekend at the gym (Friday/Saturday) really pleased with how they went. Then yesterday, an hour and a half really hilly bike ride, very tough conditions but legs felt really good.
Today is traditionally a rest day, so maybe just a few pullups on my bar at home.
Wasn't 'feeling'squats last night - went up to 5 x 145kg, felt very uncomfortable so left them alone.
Did a high rep set of leg press (20 x 300kg) and leg extensions (12 reps with 130kg on 90 degree lever).
Also seated dumbbell shoulder press (10 x 40kg, 12 x 35kg) and some arm stuff.
Reasonably well rescued session after squat failure!
I'm slowly getting back to my previous.
Monday chest day [obviously!]
Flat DB press
15 x 12kg warm up set
8 x 20kg
8 x 32kg
8 x 32kg
6 x 32kg (failed at 7th rep)
14 x 20kg failure set
Did similar with incline flyes up to 20kgs, then dropping down to 12kg for the failure set.
Long way to go before I can pick the 40kg dumbbells again
but i'm only 4 weeks into training after a 3/4 month hiatus.
Definitely seeing some improvements in size which is what I'm focussing more on this time. I think the failure sets really 'destroy' the muscle and they're done in a slow tempo, controlled movement, has been working well for me.
Leg day today
Love it!
Monday chest day [obviously!]
Flat DB press
15 x 12kg warm up set
8 x 20kg
8 x 32kg
8 x 32kg
6 x 32kg (failed at 7th rep)
14 x 20kg failure set
Did similar with incline flyes up to 20kgs, then dropping down to 12kg for the failure set.
Long way to go before I can pick the 40kg dumbbells again
but i'm only 4 weeks into training after a 3/4 month hiatus.Definitely seeing some improvements in size which is what I'm focussing more on this time. I think the failure sets really 'destroy' the muscle and they're done in a slow tempo, controlled movement, has been working well for me.
Leg day today
Love it!
Sunday Deadlifts:
120kgx5
170kgx3
195kgx2
215kgx5 (PB)
Back felt very tight for the last few days which I'm led to believe is a result of me not activating my glutes sufficiently. Going to go for an ugly max next week and then back to the drawing board with lighter weights, better form and an opportunity to give my squat some much needed focus. Been hammering my deadlift since August so now's the time to step back and ensure I don't injure myself longer term.
120kgx5
170kgx3
195kgx2
215kgx5 (PB)
Back felt very tight for the last few days which I'm led to believe is a result of me not activating my glutes sufficiently. Going to go for an ugly max next week and then back to the drawing board with lighter weights, better form and an opportunity to give my squat some much needed focus. Been hammering my deadlift since August so now's the time to step back and ensure I don't injure myself longer term.
This evening:
Barbell Press - 5 sets of 5 reps at 57kg
Upright Row - 5 sets of 7-8 reps 50kg
Shoulder Shrugs - 5 sets 9-12 reps - 90-100kg
Triceps Extentions - 4 sets of 8-12 reps - 35 kg
Close Grip Bench Press - 4 sets of 5-12 reps (62.5-70kg)
Triceps Pull Downs - 4 sets of 8-12 reps - 35kg
Chin Ups - 4 sets of 8-11 reps
Reverse Grip Pull Downs - 4 sets of 10-12 reps with 55kg
Preacher Curls - 3 sets of 10-12 reps with 42.5-47.5kg
Alternate Dumbbell Curls 3 sets of 10 reps
Sometimes, I think I'm doing great, then I see what others are lifting, especially deadlifts, I feel very deflated...
Barbell Press - 5 sets of 5 reps at 57kg
Upright Row - 5 sets of 7-8 reps 50kg
Shoulder Shrugs - 5 sets 9-12 reps - 90-100kg
Triceps Extentions - 4 sets of 8-12 reps - 35 kg
Close Grip Bench Press - 4 sets of 5-12 reps (62.5-70kg)
Triceps Pull Downs - 4 sets of 8-12 reps - 35kg
Chin Ups - 4 sets of 8-11 reps
Reverse Grip Pull Downs - 4 sets of 10-12 reps with 55kg
Preacher Curls - 3 sets of 10-12 reps with 42.5-47.5kg
Alternate Dumbbell Curls 3 sets of 10 reps
Sometimes, I think I'm doing great, then I see what others are lifting, especially deadlifts, I feel very deflated...
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