What training are you doing/have you done today? (Vol.3)

[mcelliott]

I really like the lighter, higher reps stuff. I set aside one workout per week to do sets a minimum of 20 reps and as high as 100. Makes a nice change, and the most insane pumps as well.

[didelydoo]

mcelliott said:

I really like the lighter, higher reps stuff. I set aside one workout per week to do sets a minimum of 20 reps and as high as 100. Makes a nice change, and the most insane pumps as well.

Failure in the higher rep ranges produces as much growth as failure in the lower rep ranges- not the strength though. Fun too, plus you look temporarily huge whilst at the gym

[knk]

didelydoo said:

My thoughts too- but they stuck these on my shoulders and chest before I went to sleep. Maybe didn’t stick well, who knows!

Anyhoo- full body workout today using a bunch of new kit at the gym, which is ace. Only thing I’m not happy doing was hamstrings, other than that, it was mostly pumpy isolation stuff, strictly avoiding core engagement. Lots of sets of 21’s.....

Pretty good! Back on track. Still being very careful though.

Little pads on shoulders and ankle for ECG rhythm, large pad on thigh for diathermy.

[didelydoo]

knk said:

Little pads on shoulders and ankle for ECG rhythm, large pad on thigh for diathermy.

Ah, thank you! Mystery solved

[ORD]

didelydoo said:

Failure in the higher rep ranges produces as much growth as failure in the lower rep ranges- not the strength though. Fun too, plus you look temporarily huge whilst at the gym

You’ve a funny definition of ‘fun’. In a limit set of 100, very many of the reps are painful!

[mcelliott]

Good week of training, a nice sprinkling of pb”s through the week, also managing to get three quality rides a week on the bike, training is very enjoyable these days.

[Animal]

Friday night core circuit 5 rounds of:
Kneeling wheel rollout x 5
V-up x 10
Russian twist x 10
Superman x 15
Bicycle crunch x 30

Sat pm;
Superset dumbbell push press x 3 / dumbbell snatch x 3
Superset unilateral dumbbell bench pr x 5 / plyo pushup x3-8
Reverse flye 3 x 12
Prone dumbbell row 3 x 10

[Halb]

A week since the last post, holy moly.
Anyoo, crushing the gym at the mo, liking it. Though last night I had a warning shot from the erector spinae on my penultimate rep of my final set of cleans. Dropped the bar, but took a moment and carried on with the whole rest of the routine. Taking extra care with my mind muscle connection in that area. Finished up and felt good but tired.
Today I was gonna do Legs A, it starts with squats 5 x 12. Went to bed not sure exactly if I'd wake up 90%+, I didn't but felt good enough to go at 3 ish and after a few exploratory singles with work set weight decided to call it a day (I've grown), 1 rep feels a lot different to the last two reps of any of the five sets. Weighing up one missed day against pain and injury... But being the anal retentive that I am I'd set out my week.
Cut a long story short (too late) no leg day happened today. I think (because of my ever changing schedule) I sort of adhere to a rolling regimen, with no set days or structure (outside of PPL).

If you miss a day, for whatever reason, do you roll everything forward? Squeeze it in a double day (I've done that before), use a recovery day and stick to the schedule, or just strike it from the list as if nowt's happened and hit the next day as set?
I'll probably miss it out...sagacity, and all that

[RTB]

Halb said:

If you miss a day, for whatever reason, do you roll everything forward? Squeeze it in a double day (I've done that before), use a recovery day and stick to the schedule, or just strike it from the list as if nowt's happened and hit the next day as set?
I'll probably miss it out...sagacity, and all that

I struggle with this. I get to the gym 4 days a week and I try and fit it into my (long) working day. Some days work gets in the way and I have to re-jig things. My rule of late is listen to my body. If I feel as though I can manage 2 workouts in a day or use up a rest day then I go ahead. If I feel as though a double day or two days on the bounce is going to batter me then I strike it off the list and carry on with the next workout.

I've had a few injuries over the past 12 months and I think some of it is down to slavishly sticking to the programme no matter what. Working out when fatigued or pushing it when you're not 100% seems like a good way to hurt yourself, especially since I'm in my 40s rather than my 20s.

On the other side of that, I'm currently doing 5/3/1 and this week is supposed to be a deload week, but I'm feeling really good so I'm going to crack on with the start of the next cycle.

So off to the gym now to deadlift for the next hour.

[popeyewhite]

Halb said:

If you miss a day, for whatever reason, do you roll everything forward? Squeeze it in a double day (I've done that before), use a recovery day and stick to the schedule, or just strike it from the list as if nowt's happened and hit the next day as set?
I'll probably miss it out...sagacity, and all that

Strike it from the list. Anything else will effect all other lifts as well as the one you've missed. Christmas is an exception where I'll sometimes superset opposing muscle groups and leave ancillaries out due to time/gym opening restrictions.

[didelydoo]

Halb said:

If you miss a day, for whatever reason, do you roll everything forward? Squeeze it in a double day (I've done that before), use a recovery day and stick to the schedule, or just strike it from the list as if nowt's happened and hit the next day as set?
I'll probably miss it out...sagacity, and all that

On a PPl split, i'll just do it on the next available day- so say I miss Wednesday, and Friday is the next training day, i'll just shift Wednesday to Thursday then continue as normal.

[didelydoo]

Currently doing a full body split 4x a week on things I can sit down on. It's actually quite fun, and I'm progressing, strength is still great, though i'm unable to work at full capacity. Medium intensity, high frequency, lowish volume. Optimal for the circumstances.

Healing up well too, just need to remain aware that there's actually something that could pop for the coming weeks, as it feels pretty normal again already. Not using abs is becoming easier, which I hope doesn't become a pain in the ass to reverse when I start back with barbells and heavy stuff.....

[popeyewhite]

DD - How long have you got to be careful for?

[didelydoo]

popeyewhite said:

DD - How long have you got to be careful for?

The Surgeon told me no gym for 6-8 weeks..... But as I'm reckless with my wellbeing, I was back in 5 days after the op, but will be training very sensibly for 8 weeks. I don't plan on deadlifting or squatting until at least next year, if even again. Every thing at the moment is seated, fairly light and nothing requires core stabilisation.

Plan to start with some loading movements (leg press/Hack squat/Lever squat/BB rows/Bench) some time around 8 weeks, slowly easing back in to it.

[Johnny]

First gym session in a while again Saturday... Although it can't be as long as i thought as the turnstile allowed me through with me having to go and pay for another month

Deads:

2x10@60
2x8@80
2x5@100
2x3@120
2x2@140
1x1@150
2x5@100
2x20@60

Romanian Deads:

3x10@60

Feel suitably sore after not having done any for some time. Lovely

[Mothersruin]

Last week was a deload after 8 weeks on my last mini-program. Each time I'm going to switch stuff up and see how it goes.

Last was a P/P/L split with 4x8 working sets and at least one accessory lift with higher reps. Only one that was different was Deadlift where I'd work up to a set of 5, then do a single a bit heavier, just to see if I could. Got a pb with that strategy over doing 5x5.

So, was thinking of working slightly differently this time - sets of 6 with a simple aim of starting off around 50% of what I think my max will be and then doing a set of 6, add a bit more, set of 6, add a bit more, set of 6 until I get to feeling that I'm at my limit, move on to the next exercise, same again, move on to the next. Heavy one week, the next week lighter but faster and more explosive, week after heavy again. See how that pans out.

ETA: just back from today's legs. PBd everything! Probably peaked now
Just need to eat more and be intelligent as to when to bash the cardio I have to do.

Edited by Mothersruin on Monday 9th September 21:22

[TheThing]

From me this morning,

Kettlebell front squats 2x24kg bells x 30
Dumbell rows 40kg x 30 each side
One arm dumbell bench press 30kg x 30 each side.

All done ladder style (2 x 1-5 ladders for each movement)

[Halb]

nice lil look inside AhNold's freeeeedge

Published on 10 Sep 2019
Arnold Schwarzenegger Shows His Gym & Fridge | Gym & Fridge | Men's Health
https://youtu.be/jFk-L7Wcg0g

[Mothersruin]

Halb said:

nice lil look inside AhNold's freeeeedge

Published on 10 Sep 2019
Arnold Schwarzenegger Shows His Gym & Fridge | Gym & Fridge | Men's Health
https://youtu.be/jFk-L7Wcg0g

Is that his 'gym fridge' or his 'let's get fked up on a Friday night fridge' in the basement..?

[V8mate]

Mothersruin said:

Halb said:

nice lil look inside AhNold's freeeeedge

Published on 10 Sep 2019
Arnold Schwarzenegger Shows His Gym & Fridge | Gym & Fridge | Men's Health
https://youtu.be/jFk-L7Wcg0g

Is that his 'gym fridge' or his 'let's get fked up on a Friday night fridge' in the basement..?

Neither. It's his 'carefully PR-curated for the journos' fridge.