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

[smiffy180]

_bryan_ said:

Interested in which program. I've been squatting everyday for the last 6 days as an introductory to smolov, it feels surprisingly good, I thought I'd be struggling to walk but far from it.

I think it was a modified Bulgarian method?
The full method says you need to be on gear due to multiple times a day training.
However, this one is min 4x a week.
Every day you'll work up to a daily min (about 80%), something you can hit even on a bad day. If it feels good you keep going up until you hit a daily max - about 90%.
The idea being that you never grind a rep out or lose form.

If the daily min is consistently easy then you up it, at some point your daily min will be your daily max (I think you just uo it at this point but it never said?).

When gains start stalling, you add more volume. So if you're feeling great and hit your daily max, you take off 10-20% and do a drop set - 2x2 I think it was.
When you stall again you add more drop sets and repeat.

I do like the idea behind it and squat is lagging for me so hopefully it will bring it right up.

[didelydoo]

smiffy180 said:

I think it was a modified Bulgarian method?
The full method says you need to be on gear due to multiple times a day training.
However, this one is min 4x a week.
Every day you'll work up to a daily min (about 80%), something you can hit even on a bad day. If it feels good you keep going up until you hit a daily max - about 90%.
The idea being that you never grind a rep out or lose form.

If the daily min is consistently easy then you up it, at some point your daily min will be your daily max (I think you just uo it at this point but it never said?).

When gains start stalling, you add more volume. So if you're feeling great and hit your daily max, you take off 10-20% and do a drop set - 2x2 I think it was.
When you stall again you add more drop sets and repeat.

I do like the idea behind it and squat is lagging for me so hopefully it will bring it right up.

I did this for around 8/9 weeks a few years back up to 7 days a week- after the first few weeks, you can consistently hit close to your PB everyday. It is a killer though, I'd start 3 days rather than jump into 6/7 days a week. Stopped as it was too much though, draining in every way.

For me this morning>

Deadlift: 3x 180,220kg 1x250kg almost tore my glute off.....Don't normally do back at 0500, so note to self- need to warm up better for morning deadlifting.
Rack pulls, lower pin than normal: 3x 220,260kg 2x 280kg
DB row: 10x 60kg, 10,5,5 x 100kg ( https://www.instagram.com/p/-f7r4aLq2R )
Cable row SS Chins: 3 sets

Mostly strength related stuff as I've got that powerlifting comp in 2.5 weeks. Mad I did a speedy 245x5 dead a week ago, and 250 felt like a ton this morning.... hurt like a mofo too....should have hit the rack pulls first to let my body get limbered/lubricated up I think.

[Hoofy]

I know some of you like this kind of thing (foam rollers): http://amzn.to/1OryPGN

I'd rather be sore than use a foam roller! They hurt even more.

[chris watton]

Hoofy said:

I know some of you like this kind of thing (foam rollers): http://amzn.to/1OryPGN

I'd rather be sore than use a foam roller! They hurt even more.

I saw that, might take a punt - but I fear that, after trying it once, it may be yet another thing that sits in the corner, never getting used..

Day off today, and I am glad! I have 'DOMS' at the back of my legs and traps! I usually do between 25-35 reps of Squats, but did 60 on Monday with slightly lighter weight (same goes for BP), and I can really feel those extra reps, even though the weight wasn't even near my 1RM!

[smiffy180]

didelydoo said:

I did this for around 8/9 weeks a few years back up to 7 days a week- after the first few weeks, you can consistently hit close to your PB everyday. It is a killer though, I'd start 3 days rather than jump into 6/7 days a week. Stopped as it was too much though, draining in every way.

Starting with 4 this week, I normally train twice a week anyway but with more volume so hoping I'll be fine, 5x next week then leave it at that.

Why did you stop after 9 weeks then?
Did your 1RM jump up too? I'm putting a focus on it to try get my deadlift up for this is comp in a few weeks.

[militantmandy]

chris watton said:

I saw that, might take a punt - but I fear that, after trying it once, it may be yet another thing that sits in the corner, never getting used..

Day off today, and I am glad! I have 'DOMS' at the back of my legs and traps! I usually do between 25-35 reps of Squats, but did 60 on Monday with slightly lighter weight (same goes for BP), and I can really feel those extra reps, even though the weight wasn't even near my 1RM!

Don't expect rolling to help with DOMS. It is good for mobility though. It's like stretching though so if you don't do it regularly and consistently it doesn't make much difference. I use a hockey or baseball to try and attack specific sore points as part of my warm up and then foam roll after.

The best thing in terms of mobility/stretching/warmup I've used is this:

https://www.youtube.com/watch?v=3B-3Khbht5s

The only difference for me is that I foam roll after a session rather than before.

[Johnny]

Yesterday's:

Bench 10x10@60kg
Incline DB Press 4x8@26kg
Decline Bench 5x20@40kg
Incline DB Flys 5x10@14kg

Decline Russian Twists w/20kg plate
Decline Weighted Sit Ups w/15kg Fixed Bar
Decline Leg Raises
Bench Crunches

[didelydoo]

smiffy180 said:

Starting with 4 this week, I normally train twice a week anyway but with more volume so hoping I'll be fine, 5x next week then leave it at that.

Why did you stop after 9 weeks then?
Did your 1RM jump up too? I'm putting a focus on it to try get my deadlift up for this is comp in a few weeks.

Couldn't be arsed squatting every day after a while TBH, it's hard work, takes up time and I wanted to do other things.... 1RM did go up, but dropped down after the volume stopped. IMO there are easier and more economical ways to up your max, and keep it up.

[chris watton]

militantmandy said:

Don't expect rolling to help with DOMS. It is good for mobility though. It's like stretching though so if you don't do it regularly and consistently it doesn't make much difference. I use a hockey or baseball to try and attack specific sore points as part of my warm up and then foam roll after.

The best thing in terms of mobility/stretching/warmup I've used is this:

https://www.youtube.com/watch?v=3B-3Khbht5s

The only difference for me is that I foam roll after a session rather than before.

Cheers, looks interesting.

I must admit that the only after-session thing I do is hang on the pull up bars for around 30/60 seconds with my head down as far as it can go, and then take the dogs out for a walk..

[smiffy180]

didelydoo said:

Couldn't be arsed squatting every day after a while TBH, it's hard work, takes up time and I wanted to do other things.... 1RM did go up, but dropped down after the volume stopped. IMO there are easier and more economical ways to up your max, and keep it up.

There probably is.
The one thing I do have though is time

[Hoofy]

Fat Gripz! http://amzn.to/1kTUNJg

[mcelliott]

Chest and back this evening at the gym, managed to get 75 pull ups done there, with a further 25 at home. Pumped and happy, pleased with my condition.

https://www.instagram.com/p/-hbKP3Mfxz/?taken-by=d...

[Pvapour]

looking tight there mc

tue
yoga followed ny insanity session

wed
squats only

today
chest, back, bis, tris, shoulders, high rep bodweight & crossfit excercises, light high rep (heavy stuff done at start of week)

tomorrow
70k cycle

have ordered these machines which arrive tomorrow, first new equipment for gym in a while, bought a free weight back rower a while back from these guys and its very well made so hoping these are as good. Ordered more floor tiles to complete some more floor aswell, particularly looking forward to dip bars & upping the pounds...

Edited by Pvapour on Thursday 26th November 07:14

[chris watton]

Pvapour said:

looking tight there mc

tue
yoga followed ny insanity session

wed
squats only

today
chest, back, bis, tris, shoulders, high rep bodweight & crossfit excercises, light high rep (heavy stuff done at start of week)

tomorrow
70k cycle

have ordered these machines which arrive tomorrow, first new equipment for gym in a while, bought a free weight back rower a while back from these guys and its very well made so hoping these are as good. Ordered more floor tiles to complete some more floor aswell, particularly looking forward to dip bars & upping the pounds...

Edited by Pvapour on Thursday 26th November 07:14

I have that exact same Preacher Curl bench (bought from Amazon). Been using it for well over a year and it's fine.

May have to buy the dip rails too. I feel I'm missing out on a very important exercise..

[didelydoo]

mcelliott said:

Chest and back this evening at the gym, managed to get 75 pull ups done there, with a further 25 at home. Pumped and happy, pleased with my condition.

https://www.instagram.com/p/-hbKP3Mfxz/?taken-by=d...

You should be, looking in great condition

For me this morning>

Squats, highbar: 3 sets 5 @ 175kg
Lowbar: 1x 175, 195, 215, 235kg ( https://www.instagram.com/p/-ihhNeLq3c )
Cambered bar bench, paused: 3x5 @ 115kg
Seated DB press: 3x5 35kg BD's
DB pull overs: 3x10 40kg
Serratus OH shrugs: 3x10

Squat is creeping back up- Lowbar still isn't comfy, but feels plenty strong. Bench feels ace just now, never liked it much, but really enjoying it now. Good for a 0500 start.

[Laplace]

Strolling along nicely on SS 5x5 when I was struck down with a sudden and pretty severe case of tennis elbow. Such a innocent sounding injury until you've had it, I had no idea how debilitating it could be.

Anyway, after sitting out for about 10 weeks I felt my elbow was sufficiently on the mend. A very light 45mins in the gym yesterday morning to get things moving again and assess any elbow pain.

5x5 70Kg LB Squat
1x5 70Kg DL
5x5 35Kg OHP

DOMS are killing me today but more importantly my elbow seems good. I need to work on my squat grip/hand placement as my tennis elbow was caused by bent wrists and subsequent overloading of my arms. Hopefully as my sessions progress I will settle into the adjustments I am making to my grip and keep the weight on my back!

Edited by Laplace on Thursday 26th November 10:18

[didelydoo]

Laplace said:

Strolling along nicely on SS 5x5 when I was struck down with a sudden and pretty server case of tennis elbow. Such a innocent sounding injury until you've had it, I had no idea how debilitating it could be.

Anyway, after sitting out for about 10 weeks I felt my elbow was sufficiently on the mend. A very light 45mins in the gym yesterday morning to get things moving again and assess any elbow pain.

5x5 70Kg LB Squat
5x5 70Kg DL
5x5 35Kg OHP

DOMS are killing me today but more importantly my elbow seems good. I need to work on my squat grip/hand placement as my tennis elbow was caused by bent wrists and subsequent overloading of my arms. Hopefully as my sessions progress I will settle into the adjustments I am making to my grip and keep the weight on my back!

Shoulder dislocates with a broom handle or similar will help with elbow pain on the Lowbar squatting, should see great improvements within a few days of doing them daily- usually tight pecs, bi's and lats that cause the issue, which dislocates stretch out nicely. Thumbless grip can also help if you can do it (some can't)

[TheJimi]

mcelliott said:

Chest and back this evening at the gym, managed to get 75 pull ups done there, with a further 25 at home. Pumped and happy, pleased with my condition.

https://www.instagram.com/p/-hbKP3Mfxz/?taken-by=d...

Aye, looking superb there dude

Question: When you say 75 pull ups, is that 75 consecutive pull ups?

If so, fluck me that's impressive.

[Laplace]

Thanks didely I'll look into the dislocates, I think mobility is certainly a contributing factor.

I've started using a slightly wider and thumbless grip but while the grip starts off well my wrists start to flex as I progress through the reps, maybe this is a sign the bar is sliding down my back? Maybe it's sitting too low to begin with or I need to chalk up my back. However, now that I am aware of the problem area I'm sure I can make adjustments as I go and fine tune the grip to something that works for me.

Cheers

[TheJimi]

Maybe time to start trying high bar squats instead?