What training are you doing/have you done today? Vol.2
Discussion
Halb said:
The slingshot. Does this help improve your bench numbers?
I was using it as part of a warm up, but I think it can help as an assistance exercise. Helps on the mental aspect of overload training and can help with lockout strength and overall stability. Not a magic wand but a potentially useful tool IMO
Another morning session>
Front Squat: up to 170kg
Deadlifts: up to 3x 240kg
Strict press: up to 90kg (currently a BW strict)
Couple of younger strongman guys were doing a loading medley on to a 4ft platform- 100kg sandbag, 120kg sandbag, 78kg DB and a 110kg sled pull to finish- had a couple of goes, got me blowing! Was a few seconds faster than them both, so nice to know I can still keep up with the youngsters!
Not my normal session, but I was training solo, so a good change to get some heavy stuff in. Got an interesting plan/experiment for my diet starting Monday. Getting drunk this afternoon though, so first things first![biggrin](/inc/images/biggrin.gif)
Front Squat: up to 170kg
Deadlifts: up to 3x 240kg
Strict press: up to 90kg (currently a BW strict)
Couple of younger strongman guys were doing a loading medley on to a 4ft platform- 100kg sandbag, 120kg sandbag, 78kg DB and a 110kg sled pull to finish- had a couple of goes, got me blowing! Was a few seconds faster than them both, so nice to know I can still keep up with the youngsters!
Not my normal session, but I was training solo, so a good change to get some heavy stuff in. Got an interesting plan/experiment for my diet starting Monday. Getting drunk this afternoon though, so first things first
![biggrin](/inc/images/biggrin.gif)
Halb said:
My new 7 day routine.
Day 1 Saturday – Quads 4
Day 2 Sunday – Arms 6
Day 3 Monday – Hams & Abs 6
Day 4 Tuesday – Shoulders 4
Day 5 Wednesday – Back 5
Day 6 Thursday – Abs & Calves/Shin 7
Day 7 Friday – Chest & Neck 5
Daily training is reaping great rewards for me, hard work, but the way to go I rekon.Day 1 Saturday – Quads 4
Day 2 Sunday – Arms 6
Day 3 Monday – Hams & Abs 6
Day 4 Tuesday – Shoulders 4
Day 5 Wednesday – Back 5
Day 6 Thursday – Abs & Calves/Shin 7
Day 7 Friday – Chest & Neck 5
didelydoo said:
Halb said:
My new 7 day routine.
Day 1 Saturday – Quads 4
Day 2 Sunday – Arms 6
Day 3 Monday – Hams & Abs 6
Day 4 Tuesday – Shoulders 4
Day 5 Wednesday – Back 5
Day 6 Thursday – Abs & Calves/Shin 7
Day 7 Friday – Chest & Neck 5
Daily training is reaping great rewards for me, hard work, but the way to go I rekon.Day 1 Saturday – Quads 4
Day 2 Sunday – Arms 6
Day 3 Monday – Hams & Abs 6
Day 4 Tuesday – Shoulders 4
Day 5 Wednesday – Back 5
Day 6 Thursday – Abs & Calves/Shin 7
Day 7 Friday – Chest & Neck 5
Comp today. Pretty happy with my lifts. ...
Squat
200kg
210kg
220kg - fail. Was just too heavy. Went for glory with a pb!
Bench
132.5kg
137.5kg
142.5kg - PB
DL
230kg
240kg
250kg - fail. A bit unhappy with this as I've lifted it before but I was pretty tired at this point!
So a total of 592.5kg. All my pbs would have been 609.5kg so in fairly happy with that for my first comp. Qualified for British nationals with a target of getting over 610kg total.
Squat
200kg
210kg
220kg - fail. Was just too heavy. Went for glory with a pb!
Bench
132.5kg
137.5kg
142.5kg - PB
DL
230kg
240kg
250kg - fail. A bit unhappy with this as I've lifted it before but I was pretty tired at this point!
So a total of 592.5kg. All my pbs would have been 609.5kg so in fairly happy with that for my first comp. Qualified for British nationals with a target of getting over 610kg total.
TheBALDpuma said:
Comp today. Pretty happy with my lifts. ...
Squat
200kg
210kg
220kg - fail. Was just too heavy. Went for glory with a pb!
Bench
132.5kg
137.5kg
142.5kg - PB
DL
230kg
240kg
250kg - fail. A bit unhappy with this as I've lifted it before but I was pretty tired at this point!
So a total of 592.5kg. All my pbs would have been 609.5kg so in fairly happy with that for my first comp. Qualified for British nationals with a target of getting over 610kg total.
Solid work- PB in a comp is good going- very well done Squat
200kg
210kg
220kg - fail. Was just too heavy. Went for glory with a pb!
Bench
132.5kg
137.5kg
142.5kg - PB
DL
230kg
240kg
250kg - fail. A bit unhappy with this as I've lifted it before but I was pretty tired at this point!
So a total of 592.5kg. All my pbs would have been 609.5kg so in fairly happy with that for my first comp. Qualified for British nationals with a target of getting over 610kg total.
![smile](/inc/images/smile.gif)
TheBALDpuma said:
Comp today. Pretty happy with my lifts. ...
Squat
200kg
210kg
220kg - fail. Was just too heavy. Went for glory with a pb!
Bench
132.5kg
137.5kg
142.5kg - PB
DL
230kg
240kg
250kg - fail. A bit unhappy with this as I've lifted it before but I was pretty tired at this point!
So a total of 592.5kg. All my pbs would have been 609.5kg so in fairly happy with that for my first comp. Qualified for British nationals with a target of getting over 610kg total.
Well done dude! Great work!Squat
200kg
210kg
220kg - fail. Was just too heavy. Went for glory with a pb!
Bench
132.5kg
137.5kg
142.5kg - PB
DL
230kg
240kg
250kg - fail. A bit unhappy with this as I've lifted it before but I was pretty tired at this point!
So a total of 592.5kg. All my pbs would have been 609.5kg so in fairly happy with that for my first comp. Qualified for British nationals with a target of getting over 610kg total.
That Comic Con pic! ![hehe](/inc/images/hehe.gif)
OK, today I had a better session than last week, wonder if the huge roast dinner I had yesterday helped!
Squats:
3 warm up sets of 5 reps with 60,80 and 100kg
5 main sets of 5 reps with 120kg.
I thought I'd concentrate of form and depth again, so 120kg today, 125kg Thursday, and so on, making sure I hit the correct depth each rep.
Bench Press:
2 warm up sets of 5 reps with 60kg - I think these light warm up sets are just as critical as trying for that final rep with heavy weight.
6 sets of 5 reps with 80-105kg (adding 5kg each set)
1 set of 4 reps with 110kg
1 set of 2 reps with 115kg - I could have done 3 reps, but thought I'd go for 120 again.
I got greedy, though, went for 122.5kg instead, and failed. I didn't mind so much, as I had a good BP session.
Incline DB Chest Fly's - 4 sets of 14-18 reps
Pendlay Rows - 5 sets of 5 reps with 90-100kg
Lat Pull Downs (with bar coming down behind head, and Thursdays to chest) - 4 sets of 10 reps with 60kg
Pull Ups - 4 sets of 10 reps
Deadlift - 5 sets of 1 reps - 120-160kg
I started late to Deadlifts, last January, what can I do to improve on these, just more practise?
![hehe](/inc/images/hehe.gif)
OK, today I had a better session than last week, wonder if the huge roast dinner I had yesterday helped!
Squats:
3 warm up sets of 5 reps with 60,80 and 100kg
5 main sets of 5 reps with 120kg.
I thought I'd concentrate of form and depth again, so 120kg today, 125kg Thursday, and so on, making sure I hit the correct depth each rep.
Bench Press:
2 warm up sets of 5 reps with 60kg - I think these light warm up sets are just as critical as trying for that final rep with heavy weight.
6 sets of 5 reps with 80-105kg (adding 5kg each set)
1 set of 4 reps with 110kg
1 set of 2 reps with 115kg - I could have done 3 reps, but thought I'd go for 120 again.
I got greedy, though, went for 122.5kg instead, and failed. I didn't mind so much, as I had a good BP session.
Incline DB Chest Fly's - 4 sets of 14-18 reps
Pendlay Rows - 5 sets of 5 reps with 90-100kg
Lat Pull Downs (with bar coming down behind head, and Thursdays to chest) - 4 sets of 10 reps with 60kg
Pull Ups - 4 sets of 10 reps
Deadlift - 5 sets of 1 reps - 120-160kg
I started late to Deadlifts, last January, what can I do to improve on these, just more practise?
Some great numbers in here!
Today I did deadlifts, OHP and light squats:
Deadlift 160kg x 3 reps
OHP 46kg x 3 sets x 5 reps (on a deload)
Light squat 90kg x 2 sets x 5 reps
My maximums are (at 5'7" 173lbs)
Squat 133kg x 2 reps
Bench 81.5kg x 5 reps
Deadlift 160kg x 3 reps
OHP 55kg x 3 reps
My aim is a powerlifting total of around 850-900lbs - lots of work to do to get there. Maybe by the end of the year. Think I can get to a 3 plate squat once I run out doubles and singles. The key for me is getting towards a 4 plate deadlift. My bench sucks but will hopefully improve as my body weight continues upwards. I've recently dropped to 3's on it, will cycle back to 5's after.
Today I did deadlifts, OHP and light squats:
Deadlift 160kg x 3 reps
OHP 46kg x 3 sets x 5 reps (on a deload)
Light squat 90kg x 2 sets x 5 reps
My maximums are (at 5'7" 173lbs)
Squat 133kg x 2 reps
Bench 81.5kg x 5 reps
Deadlift 160kg x 3 reps
OHP 55kg x 3 reps
My aim is a powerlifting total of around 850-900lbs - lots of work to do to get there. Maybe by the end of the year. Think I can get to a 3 plate squat once I run out doubles and singles. The key for me is getting towards a 4 plate deadlift. My bench sucks but will hopefully improve as my body weight continues upwards. I've recently dropped to 3's on it, will cycle back to 5's after.
Hulk Smash ![biggrin](/inc/images/biggrin.gif)
First instance, I'd probably do them twice a week- either both heavy low reps, or 1 heavy & 1 speed day. Note- it may take a bit of time to get used to doing it twice a week, probably drop a bit of the assistance down.
![biggrin](/inc/images/biggrin.gif)
chris watton said:
I started late to Deadlifts, last January, what can I do to improve on these, just more practise?
More deadlifts, speed deads, good mornings, deadlift variations (rack pulls, Romanian, stiff leg) Heavy rows, front squats. First instance, I'd probably do them twice a week- either both heavy low reps, or 1 heavy & 1 speed day. Note- it may take a bit of time to get used to doing it twice a week, probably drop a bit of the assistance down.
didelydoo said:
Hulk Smash ![biggrin](/inc/images/biggrin.gif)
First instance, I'd probably do them twice a week- either both heavy low reps, or 1 heavy & 1 speed day. Note- it may take a bit of time to get used to doing it twice a week, probably drop a bit of the assistance down.
Thank you, didely.![biggrin](/inc/images/biggrin.gif)
chris watton said:
I started late to Deadlifts, last January, what can I do to improve on these, just more practise?
More deadlifts, speed deads, good mornings, deadlift variations (rack pulls, Romanian, stiff leg) Heavy rows, front squats. First instance, I'd probably do them twice a week- either both heavy low reps, or 1 heavy & 1 speed day. Note- it may take a bit of time to get used to doing it twice a week, probably drop a bit of the assistance down.
I will add the Good Mornings to the routine, I already do the heavy rows (Pendlay, heavy DB and seated cable rows) and Front Squats.
I have been doing stiff legged DL on Monday (usually), and standard DL's on Tuesday and Friday, although I have been doing them as the final exercise.
I wonder if it would be beneficial to stop arm exercises for a month or so and concentrate more on lower back (arms always get an (indirect) workout anyway), as it is only the Deadlifts where I am lagging behind the rest of the compounds.
What are Rack Pulls? (ETA - Googled it, having the BB on the spotter bars...)
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